and thats why the smith machine is a POS

YA!

Except for isolation.

dragon flags (only negatives atm cause can't fully do them properly yet)
hanging leg raises
hanging knee raises (side to side)
russian twists
oblique twist machine
seated tri directional ab machine
side bends with cable pulleys
side bends at 45 degree angle (using the back extension thing) with 100lb dbs
standing side to side twists w/ 2 45lb plates in my hands
opposite side crunches
laying leg raises
standard crunches

thanks guys ^^ reps

if that's a question...which i'm not sure.

i do all ab routines on a 5 sets of 12 reps scheme.

i meant as in bb.com reps lol

i came in here 4 times thinking, is he asking a question...
maybe he's just giving "daps"...

then i answered.
now I feel fail.

pfft.

so I changed my routine to this


Mon; Pecs/Light triceps
Tue; Back/Light biceps
Wed; Rest
Thu; Shoulders/Traps
Fri; Heavy Biceps/Triceps
Sat; rest
Sun; Legs

because I do cardio on rest days, and figured it is much better for recovery to do legs on a day where I would get at least 2 days of recovery time before doing cardio.
what ya think?

No. Because you only get 1 day recovery before back day and your legs will be killed for deadlift. Doing cardio after leg day is no big deal, the only thing you care about is getting the heart rate up.

yeah but i do HIIT on a track and my legs get pretty damn sore afterward
also i Do hiit on the bike then sprint drills sometimes and that really hits my quads hard

but i do understand its bad doing only 1 rest day between legs and back, thanks for bringing that to my attention i missed that

This post was edited by bones0187 on Sep 11 2009 05:05pm