1-Rep Max

I know my max maybe a warm up for some teenage girls, but I working on building more power. My goals are: Bench press 450 lbs, Squat 800 lbs, Leg press  1500 lbs, Deadlift 800 lbs, Shoulder shrugs 540 lbs.

Why I'm Not Gaining Muscle

Created:
workout log,
sleep log,
diet log,
energy level log,
cardio log,
recovery and rest log,
goals log.

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Bodybuilding Goal Setting Mistake

AVOID Publicizing Your Bodybuilding Goals?

How To Set Goals

1. Write down exactly what you really want.

2. Write down when you want to achieve it or get it.

3. What are you will to do, to achieve or get your goal.

4. Make a plan on how to achieve or get your goal.

5. Review your plan daily & Act!! Do IT!!!

Go To Bodybuilding.DorianHowell.com

How To Lift More Weight On Bench Press

HOW to Increase Your Bench Press

Image by freedigitalphotos.net & stockimages

Muscles used in the bench press:
chest, shoulder, triceps.
Sub muscles:
back, legs, core.
To lift more workout your weakness muscle or muscles and that will be the triceps & shoulder/deltoids, good exercise for that will be close-grip bench press for triceps & overhead shoulder press for deltoids this exercise will help the incline bench press too!

For more good info Go To bodybuilding.dorianhowell.com

Fitness Results #3

My results from 2/1/2014 Total weight 181 lb. Using body fat calculator I'm 17.86% fat Link http://www.healthstatus.com/calculate/body-fat-percentage-calculator

My measurements: Neck 14 inches,
Chest 39 inches when relax & 41 1/4 inches flexed breathing in.
Waist 31 1/2 inche when relax, 33 1/2 inches breathing in & expanding the belly, 30 inches breathing out & bring belly inward.
Hips 39 inches
Right Thigh 23 1/2 inches relax, 24 inches flex press down with the heel.
Left Thigh 24 inches both relax and flex
Right Calve 14 1/2 inches. - Left Calve 14 inches
Both Flexing Right Upper Arm 14 1/8 inches. - Left Upper Arm 14 1/2 inches
Total inches when flexing 228 3/4 I gain a inch from last time I measured myself here's my last measurements
http://bodybuilding.dorianhowell.com/28/dorian-howell-results-1/results/

Spot where I measured
Chest I measure on top of my nipples.
Abdominals I measure 3 inches up from my belly button.
Hips I measure 6 inches down from my belly button.
Upper arms I measure 4 inches off the line from elbow.
Forearm/Lower arm I measure 2inches off the line from elbow & Hand downward with both hands. 
Thighs I measure 8 inches off knee cap in a spot that gone in a bit.
Calves I measure 11 inches from the floor & Toes pointed up.

Train with Kai: Kai Greene Chest Workout

 You will learn a lot about how to work your chest & your life.

Post was from http://bodybuilding.dorianhowell.com/01/train-with-kai-kai-greene-chest-workout/chest-workouts/

Shoulders Max

Traps sets 10 of 15/12 reps heavy weight.
Only bad thing about training traps is that it gives me headaches. 

Front Deltoids Sets 8 of 10 reps mid to heavy weight.

Lateral Deltoids Sets 10 of 10 reps low to mid weight.

Rear Deltoids Sets 8 of 10 reps with low weight.
  For free exercises to work shoulders go to youtube.com/dorianhowellfitness