But I can deadlift more now. 

I love pull-ups.

I have now doubled the amount of pull-ups I can do in about a week and a half. Everyone should fit pull-ups into their workout.

I saw this video the other day and it inspired me.

http://www.youtube.com/watch?v=XBFRZnjK8a4

It is now my goal to be able to do one armed pull ups. 

To be able to do this, I am going to have to train for overall strength. This means I will have to keep reps low between the 5-10 range. I will need a weight belt so I can do weighted pull-ups. 

I started the other day with pull ups. This is the first session:

5 body weight pull ups. Body weight+ 25lbs 1 rep and 3 negatives. 

Kind of a mediocre start. 

Today:

Body weight+20lbs 5 reps. body weight+20lbs 10 negatives. 5 negative with +10 lbs. 

Progress!

Yeah. If you want to destroy your shoulders in the process. Next time you do dips, just check out what your shoulders are doing. There are so many better exercises to build triceps. 

Close grip bench

Tricep extensions 

Kick backs

skull crushers

cable push-downs 

I am sure there are more!

Horrible. Just Horrible. It will probably give me a ton of ideas for new fitness related tumblr posts. 

Everything 4 sets of 12 reps at a 2/0/2 tempo. Rest periods of 45-60 seconds.

Low row Dumbell pullovers Incline press Shoulder press Standing tricep cable pull downs Standing cable bicep curl

This is an upper body workout designed for hypertrophy.

There are so many “get thin quick” “build muscle fast” gimmicks. 

You should be looking for the science behind everything. Don’t trust anecdotes. 

Pubmed or google scholar is a good place to start. Only look at peer reviewed science. 

Or you could ask a qualified professional. The key word being qualified. 

If I stop, I feel squishy.

I hate feeling squishy.