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kelei said this "1. I don't tuck my shoulder blades during bench press and I don't recommend it either, it takes the serratus anterior out of the movement. It's far more natural to let your shoulders...

guys, im having a sore throat, flu, and a little bit cold right now. should i keep working out or rest?

also, this is my 3rd week cycle of my working out. next week it is supposed to be a deload...

repped

sorry if this is already been asked before. but how do you guys takes creatine? just 5gr post workout? do we need a week of no creatine or just take it 5gr post workout no matter what?

kelei, do you have any thought about this new supplements bio gro?
http://www.bodybuilding.com/store/isatori/bio-gro.html

i need your opinion. is their claim true? or just scam?

kelei, im on a cut right now, with 500 calories deficit. how much calories should i consume on deload? can i stay on a deficit or should i consume at maintanance? and can i perform low intensity...

kelei, i have a right rotator cuff issue, i cant do dips my shoulder keep ticking when i go down almost pararel. is there any substitute exercise? also, my gym only have a 45 degree incline bench...

i see nice answer there!



what i mean by 10 minutes, is to show of how long is my overall resting time. so that i can told you that i rest longer in chin ups to get 3 reps

i use 10kg plates for my pull ups and chin ups at 81kg to get 10 reps. should i also do 50 reps to each pull up and chin up? i do 50 pull ups in 10 minutes and 12 minutes on chin up (after pull up...

hey guys, my back width is lagging, so i decide i want to do a back overreach. how do i do that?

any links where kelei said about overreach?

bump



im doing the original routine. because i can't do upright row, and i don't like cable row instead of chest supported row. the old routine volume was so right for me. it's still giving me...

hello guys, i just finished my day 1. usually i do 1 set of internal rotation and 2 set external rotation as a warm up. but today i don't. i bench with moderate grip (usually rather short grip and...

thanks! and hey, if you are at 5"10, then we have the same height. whats your stats in your avi? looks big and shred

repped



would rep again but i should spread some rep before repping again


i use my blackberry and i dont have any other camera lol. repped.

sharing my 2 month back progress using this routine as a feedback brah. this is april - june back progress. pull up went up from 7 to 15

feek free to give critique

explained clearly. repped

another question. lately, i found at page 62, kelei said that you shouldn't bother counting protein calories. now i'm wondering about calorie counter in the internet it said that my maintanance is...

hey guys, what do you think about intermittent fasting diet along with this routine?

hey all, i need some opinion wether should i bulk, recomp or cut with my current body. if it is cut or bulk, how much calorie surplus or deficit do you suggest? also, how much do you think my bodyfat...

anyone?