Looks pretty good. Just make sure that the Dips are CLOSE GRIP for triceps. Also you can do more than 5x5 of the arms exercises. Stick to somewhere around 5x8-12 assuming you are still going heavy and forcing a nice pump. 5x5 is more effective with compound and complex exercises like deadlifts, squats, bench, etc.

bicep curls by far.

Chinups work a LOT of back - and to a lesser extend, shoulders/chest/lats. If you really isolate yourself for barbell curls, you can achieve a lot more direct bicep work.

hmm...

You could write about any of the following:

1. The benefits of supplementation
2. The downside of over-prescribing drugs to cure symptoms rather than treat the root cause of ailments
3. Easy solutions to obesity
4. Age extending therapy (GH, IGF, etc.)
5. Anabolic steroids and the POSITIVE side they [can] provide.

I did answer it...please see above.

What would be the best type of shoe for running that you can recommend me?

http://www.vibramfivefingers.com/

I was looking at those and they don't look too bad.

for PURE running...the shoes make a HUGE difference.

I recommend going to a local mall and finding a "fit to run" store or the equivalent where they put you on a treadmill and have you walk/jog/sprint and video record the whole thing and find the pressure points you have and thus get a specific shoe especially made to work perfectly with you. Total price is anywhere between $80-$140 total out the door. I HIGHLY recommend this.

Hey,

alright as i said before im looking to compete in ~june (bulking as much as possible till jan ~20th) then start pre-contest.

well my chest lacks A LOT, and i've tried all sorts of things and im getting stronger but still yet to see much or any growth in my chest.

i was thinking about hitting chest twice a week, not 2 full blown chest days but like 1 intense one and then like 6-9 sets of chest work later in the week.

should i try that?

edit: idk if its relevant but today i did 255x3 on for flat.... so my numbers are not all that impressive but they are getting higher.


edit2

Got it, thanks again.

This post was edited by TheOak on Dec 7 2010 11:47pm

Hey there.

Yes some muscle groups are more stubborn than others.

I would try to hit chest twice a week...but leave at least 2-3 days between chest workouts. ie: mon - chest, tues - NO, weds - NO, thurs - NO, fri - CHEST, sat - NO, sun - NO, mon - CHEST etc.

So essentially mon/fri would be chest days...monday being the heavy day and friday being the hemovascular day (go for approx 10-12 sets of high reps, moderate weight, forced reps, failures, etc.)

Don't have free weights atm so I've been getting by with the basics. Lots of pullups, pushups, dips. I mainly care about my upper body looking good right now. Any major upper body muscle I am forgetting to work? Don't want anything looking off portion.

Pull up types I've been doing-
wide grip palms out
close grip palms in
close grip palms out
close grip palms facing each other
close grip palms facing each other/reversed (face away from the bar and pull back up to bar)

Don't do all of these every day but I try to cycle them all in. Been trying to get the most for my pullups so the way I've been doing them is I shoot up and then I slowly go down (3-5sec). Was told with benching one time that most of your gains actually come from slowly bringing the weight down not necessarily pushing it back up fast. Thought if I applied this to pullups the same could be true. Got to say slow pullups are way harder and it seems to work the stability in my arms way better.

This post was edited by Kevorkian on Dec 7 2010 11:47pm

yes this is true...on the CONTROLLED decline, you are tearing more muscle fibers than on the way up. The slower the downward part of the rep, the more benefit.


also please see this for more exercise choices:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288

Bodyweight exercises