ExRx.net

So I was thinking back to my SCUBA training and I remember my instructor telling me that if you have to hold your breath for a long time the best way to prepare is to take 3 very fast shallow breaths (hyperventilate) then one big inhale before going under. I was thinking if that allows you to get mo...

If you're having problems with your grip going out you might want to invest in some hooks. One of the best weightlifting purchases I've ever made.

I have a similar build, wide hips. an hourglass figure, which I hate because it's pretty feminine. Work on widening your lats with lat pulldowns and wide grip pullups and do your back exercises real strict. I've gotten more of a v-shape when I open my chest up, but when I have my shoulders slumped I...

Muscle milk absorbs much slower than Isopure. Isopure's the quickest absorbing brand on the market as far as I know because it has the highest concentration of whey isolates. For your post work-out drink you want a quick absorbing protein. Muscle milk is mostly cassein protein last time I checked, s...

Alcohol is a very strong diuretic. Maybe "There isn't really anything that dehydrates you" wasn't the best way to phrase it. I wanted to state that a diuretic only causes dehydration if you don't replace what has passed through. So you cause water to pass through more quickly, but you can also repl...

Okay, I'm going to Africa on June 9 and will be there for a few weeks. I want to make sure I don't get out of shape, since it seems like I lose muscle fast unless I'm working out. It's highly unlikely that I'll have access to any standard weight training equipment, so I'll be doing bodyweight exerci...

I've never even heard of a one armed dumbell press exercise. Link to sample exercise, please?

Arms (today) Close grip bench 95x8 130x10 140x8 145x7 Straight Dumbell Curl 95x8 125x8 125x7 125x7 Lying Dumbell Extensions 35x6 35x6 25x8 One Armed Dumbell Curl 60x10 65x8 65x8 (started with right arm, left arm is weaker, next week start with left) Full range tricep pulldown 175x8 175x8 175x8 Preac...

Chest (from Monday)

Flat Dumbell Press
45x8
80x8
80x7
80x7
85x5

Incline Dumbell Press
70x7
70x6
70x7

Decline Bench Press
155x6
155x7
155x7

Flat Flies
35x10
35x10
40x7
40x6

Pullovers
90x7
90x8
95x7

Rope Crunches
115x20
135x12
135x12

Decline Bench Crunches (hand on head)
25
25
25

(From Saturday) Back + Shoulders Wide grip pullups BWx9 BWx10 Low Cable Rows 145x8 180x7 180x8 180x8 Wide grip pullups (BW+7.5)x6 (BW+7.5)x8 Bent over rows 165x8 165x10 175x8 Dumbell Shoulder Press 35x8 45x8 45x10 50x8 Upright Rows 120x8 120x8 120x8 Rear Delt Cable Rows 120x8 120x8 120x8 One armed d...

I notice twitching sometimes. This week I've been buying a protein drink at the store post workout because I don't have any whey and I notice when I sign the receipt my handwriting is even more terrible than normal because my hand is trembling. Especially on leg day.

Is there any reason forearm and calf sets should be done with higher reps (I heard 12-15). This is supposedly because they're smaller muscles, but my calf muscles are probably the strongest muscles on my whole body (in terms of how much weight I can do on calf exercises).

Legs Weight today: 189 Squats 135x8 245x9 265x8 275x6 Lying Leg Curls 150x10 160x8 160x7 Leg Press (Sled + 5 plates)x12 (Sled + 6 plates)x9 (Sled + 6 plates + 25)x8 Feet Together Leg Press (Sled + 7 plates)x10 (Sled + 8 plates)x8 (Sled + 8 plates)x8 Seated Cal Raises (4 plates)x15 (5 plates)x14 (6 p...

Arms Note: Changed up some of the way I was doing triceps to really get a full range of motion Close-grip Bench 115x10 130x9 140x7 Standing Straight Bar Curl 125x7 125x7 125x8 Lying Dumbell Tricep Extensions 40 x 6 40 x 6 30 x 8 Alternate Twisting DB Curls Right: 60x8 Left: 60x8 R: 60x9 L: 60x9 R: 6...

Chest Day Mood: Rested (Note today is the start of a workout at the gym at home rather than the gym at school. I've always noticed that the dumbells seem around 2 or 3 pounds heavier at this gym). Flat Bench Dumbell Press 80x8 80x7 80x7 85x4 Inclinde Dumbell Press 70x8 70x8 75x1 70x5 Decline Barbell...