Hey raynor,

Is there a good way to learn how to do a power clean? I find it really difficult to learn, the bar always crashes into my collar bone, which hurts like hell.

That diet is pretty much the same as the one I've whipped up, so I feel good about being on track with that. I can't afford creatine if I'm buying whey powder, however.

This post was edited by Zellers on Dec 28 2010 08:40am

Hey Raynor

first off, Merry Christmas and Happy new years!

Alright iirc you told someone that the multi vit "centrum" was a bad multi... but its still better than nothing correct?

Orange triad - Says to take 6 pills a day, what would you recommend? (can i take less? to save $)

and what are some other multis that u recommend?

Thanks

I take those vits too, lol

hey raynor glad to see your back, hope you enjoyed your holidays.

i have questions, so you've probably seen this workout/diet that im going to show you but might have forgot it so ill post it again just as reference, not really relevant but what the hell.

CHEST/BACK - Flat Bench / Incline DB bench / Decline DB bench / Barbell Deadlift / Lat Pulldown / Barbell Row / Seated Cable Row - 5x5 3x8-12 (on the other workouts)

SHOULDERS/LEGS - Military DB Press / DB Shoulder Shrugs / Seated Arnold Press / Shoulder Raises / Barbell Squats / Laying Leg curls / DB lunges / DB Calf Raises - 5x5

ARMS !!! - EZ-Bar Curls / DB concentration Curls / Seated Hammer Curls / Dips / Tricep Cable Pulldowns / DB Tricep Kickbacks - 5x5

Breakfast (eat within the first 15 minutes of waking up!) - 3/4 cup oatmeal, 3 scrambled eggs, ice water (drink ice water to raise your metabolism)
Meal 2 - 1 can of tuna fish made w/ veggies + mustard/mayo + 1 slice whole grain bread (or half a baked potato or 3/4 cup cooked brown rice)
Meal 3 - Salad with grilled chicken (use 100% extra virgin olive oil and vinegar as the dressing, all veggies and chicken, no croutons or any carb)
Meal 4 - 3 hard boiled eggs + 2 oz cheese + veggies or salad
Meal 5 - 40 gram Protein shake (drink this right after workout)[make sure to get a good protein shake like Optimum Nutrition 100% natural whey from bodybuilding.com]
Meal 6 - 1 cup 2% cottage cheese with mixed nuts and cinnamon

what im doing to "cut"

anyways heres my questions

You've heard of P90x i presume, i was just wondering, would it be better to do things like "cardio x" , "ab ripper x" on my days im not working out ? would that suffice for my cardiovascular workouts and ab workouts ? rather then doing Cardio and Abs : Do 45 minutes of cardio (teadmill, bike, power walking, swimming, etc) and do 100-200 reps of good ab work (crunches, situps, leg raises, etc)

also , for when im doing sets and reps like 5x5 should i be lifting heavy ?

i think thats it for now, let me know thanks take care !

Hey Raynor

I'm looking for a few exercises to add to both my traps and abs day. Also do you think there is a chest workout that is absolutely necessary to building an aesthetic chest besides flat bench/incline?

My current traps/abs:

Traps: Upright Rows, Shrugs
Abs: decline situps

[edit] hope your holidays were relaxing m9

This post was edited by MyAddiction on Dec 28 2010 05:37pm

Hey there. I would be glad to help you out. Fortunately I already have a few plans here in which you can start with:

http://forums.d2jsp.org/topic.php?t=21269614&p=321315004
5x5 plan


http://forums.d2jsp.org/topic.php?t=21269614&p=327158583
Hypertrophy Plan

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

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337078542
Supplement Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=337501104
Macro Guide

if you wish to remain lean year round, you would have to only do CLEAN bulks with VERY specific macro and nutrient intakes as well as additional HIIT cardio post workout at certain points when needed.

failure is basically the only way of knowing you have FULLY used every ounce of muscle to perform a certain exericse. Doing the failure sets as illustrated in the hypertrophy plan will INCREASE your muscle building output moreso than other plans. So stick to the original requirements.

to hit the lower 2 abs you need to be using the legs - hanging leg raises hit the lower abs the most of any ab exercise (at least so I have PERSONALLY have found). Grabbing a dumbbell with your feet while doing them is exceptionally effective.


lastly, everyone is different. For some people the best approach is the plan you mentioned. For others, hitting 3x bodyparts a day for 2 days in a row, then taking a day or two off, works better. It all depends. You need to experience it all for yourself and see which things are more effective in the way of workout planning. However, as a rule of thumb, if you annihilate a muscle group it will require at least 3-4 days to fully heal.

Hey what spices do u put on ur chicken breast?

and how do u cook them? fry in olive oil? how long do u fry them?

This post was edited by MegaVovaN on Dec 28 2010 11:15pm

short of me sending you over to youtube to watch some videos...I can say this...to elliminate the collarbone crash, arch your back slightly and allow the weight to rest on your deltoids and not the collarbone. If you still have the problem, I suggest just watching how-to videos and try to recreate it with JUST the bar. once your form is perfect, go from there.