[QUOTE=H4yd3n;35621925]These are not deadlifts.
Smith Machines promote bad form and don't work stabilizing muscles at all. It's dangerous.
I don't have a spotter either and I do everything without a Smith Machine. Free weights are safer in the end, just don't be an idiot when you do lift.
Also, you want to build strength? Cut this bullshit routine and go to sspp or sl5x5.[/QUOTE]
I looked at Rippetoe's SS workout, and is this it?
o Monday - Workout A
o Wednesday -Workout B
o Friday - Workout A
o Monday - Workout B
o Wednesday - Workout A
o Friday - Workout B
Etc. For the actual workouts read below:
* 3x5 Squat
* 3x5 Bench Press
* 1x5 Deadlifts
* **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)
* 3x5 Squat
* 3x5 Standing military press
* 3x5 Bent Rows (or power cleans)
* **2x8 Chin-ups (recommended mainly if doing the cleans)
[QUOTE=Flumer;35611885]How the hell are you 5'8',' 148lbs, and eating 6500 calories a day?[/QUOTE]
Yeah that's am awful lot unless you have some weird metabolism disorder where you need all that.
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
3x5 Press / Bench Press (Alternating)
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
[editline]18th April 2012[/editline]
and log your food on fitday you cunt
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