Recent content by sysopt

DIET! DIET!

Maybe dumbells for a month or two will do the trick. If you're not doing external rotator pre-hab work, I would recommend that too.

Your weight in pounds is 154, I believe, so that's 154 grams of protein per day. If you wanna put on some size, go for 2500 or perhaps 3000 calories, and if you're an active person (run, sports, etc.) then bump it to 3500. I'm a lazy sedentary american :D

http://exrx.net/WeightExercises/PectoralSternal/DBFly.html http://exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html http://exrx.net/WeightExercises/Triceps/CBPushdown.html http://exrx.net/WeightExercises/LatissimusDorsi/CBUnderhandPulldown.html

The exercise itself isnt that important (unless you're doing a super high incline, then it doesnt work too well), the key is to use moderately heavy weight: 5-10 reps..... anyways my favorite are the flat dumbell presses.

Sometimes the day after heavy deadlifts my abs are sore.

At first they were awkward but I got used to them. Now they are the main builder for my legs because I dont have a rack in my basement. Its basically a deadlift that focuses more on the quads...I like em.

ripping......I love that word :D

Sounds like you're new to lifting...try this routine for a month or two and come back and tell us your results: day 1: bench press, flies, laterals, pushdown day 2: rest day 3: pulldown, cable row, reverse fly, curls day 4: rest day 5: squat, leg curl, calves day 6: rest then go back to...