Let's see some results....

[Agent Zero]

Do you wax your chest blink?

 

[blinkwatt]

Do you wax your chest blink?

Nope. Just shave it with the trim part of my electric razor every week or so.

 

[blinkwatt]

What you guys think of my build? 6'3" 200 lbs.

Dude that's not bad. How long have you been lifting? Shave that chest,your aren't a caveman.

 

[Agent Zero]

Dude that's not bad. How long have you been lifting? Shave that chest,your aren't a caveman.

I've been lifting for like 10 years probably, but just starting to get more serious.

 

[mrRuckus]

What are rack chins?

http://youtube.com/watch?v=vM-b4qOOWsE

 

[spesmilitis]

it can be done while you're still young and the bone structure is fairly pliable. it can however screw you up if you overdo it.

I think this may have happened to me. I have a very puny physique, then starting 9th grade I'd do alot of pullups on my door. By the end of my senior year, I was still really skinny, but people said I had 'broad shoulders'.

 

[stronglifts]

Since everyone on here acts like they are "hubbed up/huge/muscular" let's see who can walk the walk,and who is just talking to talk. Add how long you have been lifting,list supplements(if you are taking any) and you protein intake daily.

Here is mine,lifting overall for a year(had no clue what I was doing first 6 months),no supplements and I weight 150 and take in 200-225 grams of protein a day,no lifting within 24 hours of this picture;
http://i92.photobucket.com/albums/l13/blinkwatt/CopyofPICT0320.jpg

Here's a video of my doing a clean grip snatch not wearing a t-shirt

Stronglifts Snatch Clean Grip

I've got more videos.

 

[stronglifts]

New updated pics,no workout in 2 days,no pump,already ate 3 meals and 2 snacks. I only sleep 6-7.5 hours a night,I NEVER MISS A DAY IN THE GYM and I never eat anything I know I shouldn't. Not bad for only eating healthy for 7 months.

http://i92.photobucket.com/albums/l13/blinkwatt/Copyof051907.jpg

Feel free to critique.

You want critique, here it is:

I think you need more traps & back. I suspect you neglect exercises such as rows/chinups/power cleans/...

And I think you're holding water.

 

[stronglifts]

Nice work, SL. Your weight and height?

Tnx Espi. 5'8" , 165lbs.

 

[blinkwatt]

You want critique, here it is:

I think you need more traps & back. I suspect you neglect exercises such as rows/chinups/power cleans/...

And I think you're holding water.

Thanks.

 

[Drum&Bass]

Nice work, SL. Your weight and height?

Stronglifts, it looks like your arms are to close to your legs, and you should have made the catch later in a deeper squat. technically that is a failed lift.

 

[Charm]

Drum&Bass is right.

Watch this video for correct form: http://www.youtube.com/watch?v=s7LgqZSwA-8

 

[eko]

I gained 20 lbs since december.

I've been hitting the gym for about a month now focusing on the big lifts... squats, deads, and bench, rows, military press, incline bench, and pullups/lat pulldowns.

When I started:
squats: 115 lbs
deads: 115 lbs
bench: 115 lbs

after a few weeks and 5 lbs and eating:
squats: 155 lbs
deads: 135 lbs
bench: 140 lbs

Might have put on a bit of BF. People are complimenting me on my growth though. My family especially it's pretty cool.

My favorite PWO shake is:
2 scoops whey
1 cup oatmeal
2 tablespoons peanut butter
2 ice cubes
8-12 oz milk
a bit of honey

It's a little over 1000 calories and just helps me get some extra ones in. then i eat about every 2 hours. Putting on some mass now and looking better

 

[stronglifts]

Stronglifts, it looks like your arms are to close to your legs, and you should have made the catch later in a deeper squat. technically that is a failed lift.

Drumb&Bass,

1) The title of the video reads: Snatch Clean Grip. The clean grip makes the exercise harder because the Range Of Motion is longer. It forces you to pull higher. A snatch grip (wide grip) makes the exercise easier (less ROM)

2) There's only one reason to squat deeply: to allow more weight. I'm doing a Powersnatch in the video, without squatting. No Squatting forces you to pull higher, which means more power developement.

You want max weight on the snatch: snatch grip + squat deep. You want more power: clean grip + high pulling without squatting.

You need more info, feel free to ask.

 

[mrRuckus]

Ahhhh...I've seen those done...pretty cool, but I can't imagine those are more effective than regular pulls.

The DC guys swear by them. They're easier to add weight and reps to than pullups.... and progression is pretty much the whole point.

I pretty much suck at pullups and haven't done rack chins for a long time. For some reason i'm a hell of a bent over rower though. I really should start doing pullups and rack chins more often. I think a really good benefit of rack chins is if you really can't do any pullups yet since you can progress on rack chins to the point where you can actually do pullups for reps.

When I do pullups i really don't get progression. I can get anywhere from 6-8 at bodyweight for my first set then maybe 3 or 4 on the following sets. Then the next week I get about the same thing (maybe 1 more rep, sometimes 1 less), usually based on how tired/sore my biceps are. I've only recently been doing them, though. I think rack chins don't involve the biceps as much but i'm not sure. I hate the pullup assistance machine. It just feels awkward.

 

[mrRuckus]

I eat a lot of veggies...Birdseye Steamfresh bags are the best...however, when I eat a lot (i.e. 4,000-5,000 cals a day), I'm always crapping. I've never had a problem digesting my food.

After reading this article by Charles Poliquin, namely the section labeled "HCl: You Are What You Assimilate!" (just search down for it), I decided to take the test since the digestive enzymes are cheap.

http://www.t-nation.com/readTopic.do?id=1257805


The weird part is now that i take one or two with lots of my meals I now crap less often than I used to. I'm not sure why that would be but i can only guess that it's because i'm better absorbing my food and using it rather than having so much just pass through... ?

And no i don't think i'm backed up.. i take some psyllium husks and eat a lot of vegetables.

i like this section about zinc deficiency too:

How can you tell if you're deficient? Well, you most likely are! But there is a very cheap test you can do to be sure. You buy this stuff called Zinc Tally, which is basically liquid zinc. You put it in your mouth and if you're normal it tastes like a liquefied metal car bumper. But when we ask the athletes who come into my centers what it tastes like, they'll say it tastes like water. They're so deficient they can't perceive there's any zinc in the solution.

 

[stronglifts]

The DC guys swear by them. They're easier to add weight and reps to than pullups.... and progression is pretty much the whole point.

I pretty much suck at pullups and haven't done rack chins for a long time. For some reason i'm a hell of a bent over rower though. I really should start doing pullups and rack chins more often. I think a really good benefit of rack chins is if you really can't do any pullups yet since you can progress on rack chins to the point where you can actually do pullups for reps.

When I do pullups i really don't get progression. I can get anywhere from 6-8 at bodyweight for my first set then maybe 3 or 4 on the following sets. Then the next week I get about the same thing (maybe 1 more rep, sometimes 1 less), usually based on how tired/sore my biceps are. I've only recently been doing them, though. I think rack chins don't involve the biceps as much but i'm not sure. I hate the pullup assistance machine. It just feels awkward.

I don't see any benefit of doing rack chins vs pullups. Feel free to post them if you have them. To me pullups are superior.

Anyway, if you suck at pullups, you need to work on pullups. Do them every day, 5 sets of 5 reps. If you can: multiple times a day (morning/evening). After a week, start doing 5 sets of 6 reps, the week after, 5 sets of 7 reps,...

Eventually you'll be getting at 10 reps easily. Then you can start adding weight or go for strength-endurance (100 reps in a row).

About the technique: you must pull with the back/lats. Not with the arms. Chest forward, shoulder back, pull elbows toward the floor. Main mistake on pullups is pulling yourself up with the shoulders forward.

I'll make an article about pullups with video on StrongLifts.com . Thanks for giving me the idea mrRuckus.

 

[stronglifts]

IMO, if you're heavy, pulls are going to be hard.

Jesse Marunde, doing 21 pullups at 316lbs bodyweight, check his technique btw: http://marunde-muscle.com/videos/316BWx21wide_chins.MOV

The rack chins may well work; however, they are, of course, performed horizontally, thereby eliminating the extra burden of lower body weight; in my mind, pulling less weight seems like an easier way out, kind of like relying on the lat pulldown machine instead of pullups.

Exactly, it makes the exercise easier by eliminating lower body weight. I'd give this exercise to a beginner who can not perform normal pullups. Funny enough the rack chins video posted was weighted. Why not simply doing them full rom weighted...

 

[Agent Zero]

Don't do pulls after you do low rows and bicep curls. I was embarassing myself today barely able to do 4 or 5 pullups.

 

[cuzza]

There's a vid on Youtube of powerlifter Mark Kroczaleski doing 30 or so... with fairly wide grip.