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DB Rows
Lat pulldown
Deadlift
Cable Row
Back Ext.

4 sets for deads
3 sets everything else.

I use almost that same plan for my chest days and my chest has probably grown faster than other muscles. What does your diet look like? Are you eating to grow?

As a general rule I don't work out the same muscle every other day OR one muscle group once a week. I try to hit each muscle twice a week with atleast three days in between. The smaller muscle...

Here's what I do..

I like to hit the chest twice a week so

On Monday:

BB Bench
DB Incline
Crossovers
Dips

I would throw in some db exercises along with bb, and definitely get your proteins

All those girls look really rough now...do not want

In my experience i was able to put up 185x1 after I was able to up 135x15, but everyone is different.

Doing 5x5 helped me get there.

What I want to know is where on your body do you find the "pecks", must be something unique to "jyms"

I know what you mean....after Jan 1 gym gets crazy crowded and I get crazy irritated that my workouts take much longer becasue now I have to wait to use equiptment

that's like 55 sets...way too much would be a vast understatement

Yes you should becasue it is tasty and has good fats. A couple tablespoons should be fine. I like to blend some in with my protein shakes.

I prefer almond butter to ANPB becasue it tastes better,...

^^This is my first guess

Depending on what your goals are, I might recommend lifting first then bball.

Replace one of your curl variiations with 21's. I also like preacher curls for isolation.

My arm workout (done on Back day)

BB Curls 12,10,10,8
Preacher 3 sets of 10
21's

will also throw...

nice catch

Eat before and after...

I usually eat 2 eggs on whole grain toast and oatmeal as soon as I wake up....hit the gym about 30 mins later and 45 min after gym have protein shake and a PBJ sandwich.

Wrong...go for it dude what do you have to lose

I would think that after lifting you would be too worn out to get in some quality HIIT.,,I know I was. I tried it for a while but it got very hard to do and I found that it was better to do something...

Thanks....good advice

Is it OK to critique someones spotting technique. I needed a spot on my las set of bench and the guy who was spotting me was basically lifting the weight for me throughout the whole motion. I know...