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Dboyzl's virgin stack neovar & RPM

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    thanks

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    How's it goin' Drumma? Rugger's advice is solid..... try doing dumbbell presses in place of bar if possible as well.

    As for back exercises..... pullups and deadlifts need to be foundation additions to your routine.
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    def try the DB's they isolate pretty good. and you can control & get a better flex while lifting. ill help you with it next time i see you
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    squeeze presses with DBs too.



    the dbs stay in contact all the time.

    Quote Originally Posted by Christian Thibaudeau
    The Squeeze Press

    You must understand one thing: your body is built for survival, not to be balanced and aesthetically pleasing. When you're lifting weights you're stimulating the muscles to grow larger and stronger. This is an adaptive response to physical work.

    However, just doing an exercise doesn't guarantee that you'll be stimulating growth in the muscle you want to maximize. Your body is built for survival. When doing a bench press it doesn't know that your goal is to build a big chest. All it knows is that a big ass weight is trying to crush you and if you don't lift it you'll die.

    So in the interest of your physical integrity and survival, your body will use the muscles better suited to get you out of this menacing situation. If your triceps or deltoids are overpowering your chest, then your chest might not get fully stimulated from the bench press since the nervous system will "shift" more of the workload onto the overpowering muscle(s). This is why some guys get a big chest simply by bench pressing while others build nothing but triceps or shoulders.

    Just because you're doing what's traditionally known as a "chest exercise" doesn't mean that you'll be stimulating maximal pectoral growth. Sometimes you have to force your body to use the muscle you want to stimulate. This is what the "squeeze press" does.

    It's a dumbbell bench press movement with one slight difference: the dumbbells are kept in contact with each other at all times and you're actively squeezing them inward (against each other) as hard as possible. This simple action will shift all the stress onto the pectorals.

    It's very important to understand this point: you should squeeze in the dumbbells as hard as possible during every inch of every single rep. This is what makes this exercise effective.
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    Quote Originally Posted by EasyEJL View Post
    squeeze presses with DBs too.



    the dbs stay in contact all the time.
    i like that one!!!

    thnx for help all
    *will be implementing deadlift to routine now and pulls also
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    deadlift is awesome...I love it haha. explosion.
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    Quote Originally Posted by EasyEJL View Post
    ohhhhh you just reminded me of that whole pack, the bakery favorites. god, the cinnamon bun is killer

    strawberry creme > all
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    4-27-08 pix





    1 month ago
    2 weeks ago
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    Lookn a lot leaner man!
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    lookin good man. lookin good. keep it up.
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    todays WO felt great!
    bench 5x7 135
    DB squeeze press 3x10 40
    BB curls 3x10 75
    deadlift 2x12 185
    ab press 3x20 35

    strength 7/10
    endurance 10/10
    pumps 8/10

    *i made sure to watch my form today and i noticed alot more tension in my shoulders, felt a bit of push from my chest but well see how it affects me after i sleep tonite lol.
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    What exactly do you mean by a "push from your chest"?
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    like i didnt only feel my shoulders or triceps pushing the weight, i felt it in my pecs too
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    Quote Originally Posted by metroba View Post
    What exactly do you mean by a "push from your chest"?
    Yeah, that immediately brought a certain scene from "Alien" to mind...
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    hahaha I def gotta try this.
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    Quote Originally Posted by Hurleyboy05 View Post
    Yeah, that immediately brought a certain scene from "Alien" to mind...
    lolz!
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    dude you wanna talk abotu feeeling in the chest. do deep DB flat, deep DB incline, deep DB decline, Deep military press. you WILL def feel it then. thats what i did to grow my chest
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    Dont take the military presses too deep tho. You risk hurting your shoulders. I wouldnt go any further than your nose or upper lip.
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    yeah my bad on not specifying on that. i stop at ear lobe. metroba my log is up and goin! im going to have measurements up tomorrow for you.
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    speakin of not goin too low i was in the WR and one of the guys was sayin dont touch your chest on bb decline cuz can tear your rotaters....true or no?
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    depends on you, the length of your arm from elbow to shoulder vs elbow to wrist, other things too. if you are doing declines right though you should find it hard to go too low as the bar will hit your chest . I do mine really steep tho
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    Steeper the better. Make sure you switch from bb to db every other workout. Keep those muscle guessing whats comin next. Log looks good man! Keep up the great work! The younger you start living healthier the better it will be when you get older.
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    bench isolate 3x10 150
    decline isolate 3x13 180
    pulley squeeze 3x15 20
    trap rollz 2x25 220
    tricep extensions 2x15 90
    leg lift 2x15
    dips 3x7
    8 minutes on stairs (lvl 12)
    military press 3x10 80
    BB curls 3x10 60

    strength 9/10
    endurance 8/10
    pumps 6/10
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    1/2 mile jog
    bench 5x7 135
    incline 3x5 115
    trap roll 3x20 245 (new weight)
    DB press 3x10 40
    BB curls 3x15 65
    military press 3x10 95
    deadlift 3x10 175
    dips 3x7

    strength 10/10
    endurance 7/10
    pumps 6/10

    *wasn't my best WO ever but i was distracted today it seemed....i guess i've got alot on my mind.
    **also, im almost out of rpm....friday will be my last day of it unless i take an off day (not happening lol)
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    what day r u on?
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    Thumbs up This is one of my personal Favs!


    Quote Originally Posted by EasyEJL View Post
    squeeze presses with DBs too.



    the dbs stay in contact all the time.
    Great advice Easy!

    This is one of my favorite chest exercises...especially when doing high rep high intensity training...if you can't feel a chest pump from this your not putting forth enough effort!

    Cheers!
    "Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
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    light WO today
    bench 3x5 115 2x7 135 1x3 155
    squeeze press 5x10 35
    bb curls 3x15 65
    dips 2x13
    military press 2x13 85
    db curls 3xburnout 35

    strength 8/10
    endurance 10/10
    pumps 10/10


    *1 day left
  28. Senior Member
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    so my log is over and ive noticed an endurance decrease in my WO's. on the stack, i felt invincible.
    this was an amazing stack, very potent, very beneficial.
    i want to thank all AN reps for allowing me this great opportunity
    overall i rate this stack a 10/10
    the first week i didnt notice too much, but after my body got used to it, i took off. ive increased 60 lbs on flat bench since i started it and have noticed alot of tone increase. i will put my final pix up tonite.
    thanks again and i look forward to possibly logging the new formula too ;-)
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    wow 60 lbs!! looks like you got some beginner gains still comin. Keep at it mang!
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    nice jopb nick. i sucked at racketball tonight haha
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    lol racketball was kinda fun. your brother was more into it than u were tho :-p
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    glad you liked it...i enjoyed this stack as well. Sounds good toning up that is my goal at the moment
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  33. Senior Member
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    i did a pretty intense leg WO yesterday and i am so sore today. it hurts to walk lol.
    ya i think most peoples goal right now is to tone for the summer
  34. Senior Member
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    ok im kinda confused....when i started this stack my measurements were at:

    neck 15"
    bicep 14.5"
    waist 33"
    chest 39"

    now my measurements are:

    neck 14"
    bicep 13.75"
    waist 32"
    chest 40"

    im wondering if i burned a bit of fat? but the thing is, i look bigger than i did before. maybe i look more toned rather than bigger? just wondering
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    Did you take the measurements at the same time of the day?

    From those #s it looks as if you definitely recomped a bit. What does the scale difference show?
  36. Never enough
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    its true that being more defined + smaller actually tricks the eye into looking bigger
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    Quote Originally Posted by EasyEJL View Post
    its true that being more defined + smaller actually tricks the eye into looking bigger
    quality mass > general mass
  38. Never enough
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    a 16 bicep with good definition between it and the delts looks bigger than a 17 inch that is a smooth tube to the neck
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    yeah nick nothin to worry about. you just leaned up and toned this month from what i have seen.
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    scale says ive gone up 4 lbs and yes the measurements were taken at same time of day
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