bench press, bench flys, bb or db press

btw i have a question

how do you get those tiny cute nipples that like perk out?

This post was edited by Algae on Nov 14 2009 01:18pm

I'm 6'3", 17, ~170lbs.

I am starting to do the ironaddicts workout(mon,wed,frid), i have wrestling practice tues,wed,thurs, basketball sunday night. (also have PE class every school day)

Could you help me come up with a diet to help my results? I'm planning on buying 10lbs of whey for now, could you tell me how much / when to drink?

I'm basically trying to get into really good shape for sports (gonna play rugby sometime soon too), improve my strength, and weight doesn't matter to me, what would you recommend i try to do? though adding some weight would probably be good for rugby.

I'm not a very good runner, I'm terrible actually, so i'd like to be able to be in better shape for basketball, maybe gain weight for rugby, improve my strengths for weight lifting/wrestling, so i need a diet based around this, and maybe a routine to go with the iron addicts, or a different one, i trust you, and would just like some results

thanks.

lol wtf?

http://www.bodybuilding.com/exercises/

thats the first place you need to check for exercises to do with your bench...after you research it a bit...I would recommend:

bench press, dumbbell bench press, dumbbell flies, dumbbell pullovers, and dips.

6'3 170 lbs? sounds like you are underweight...are you a hardgainer? (someone who has a hard time gaining mass and tends to be on the thin side)

let me know and I will get back to you. also, let me know approximately how much time you spend exercising each day...that includes sports (list time in minutes/hours)

I don't know, haven't really done much to try. I know i have a high metabolism i guess. This is kinda my starting point.
wrestling ( tues, wed, thurs, ) goes from 2:30-4:30
basketball ( sunday ) goes from 7 - ~9 i think.

Jc if my current workout should be improved or if its neutral, w.e you think. (I'm buying a new weight set soon but atm i'm very limited with ym workouts.

Chest days

3 sets of 10 215 lbs
than 7 more sets of 5 of the same weight

5 sets of push ups, wide spread, close and mid range.

10 reps for each style

Arm days

Straight bar curls
95-100 lbs
3 sets of 10.. than the following 7 sets of 5.

reverse curls
75lbs 5 sets of 10 reps

wrist curls
5 sets of 10-15

hammer curls
45 lbs 5 sets of 10

Shoulders day

Military press
140lbs 5 sets of 10

front lateral raises
20 lbs 5 sets of 10 - same with the side lateral raises.

(I dont know my terms for this stuff.. so sorry about that)
An thats all i do for now.. My home weight set is pretty shitty atm. Use to use the schools weight room last year and just got back into lifting 2 months ago or so.

any chance you have a sample cutting diet you could share for a 170 lb male?

i hate to waste your time with such basic shit but i really need to tighten up my diet

additional question:
What's your take on say, taking a 5-hour energy before basketball / wrestling?

i just reviewed over this and i dont' think my gym has a pec deck

i've never tried incline dumbell press but how low/high should i adjust the seat etc?

there's this inclined seat with the barbell rack that can't be adjusted

do i use the ez curls for the skull crushers?

This post was edited by SmeSnitches on Nov 16 2009 12:23am