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Just add decline bench after incline bench
and you can add lat pull down after BB Rows

yeah you can do the full body on the 4rth day still. I would only do everythiing once a week if you do that

Day 1 – Pull (Heavy)
Deadlift 5 x 5 I would start with the deadlift
Pull Ups 3 x 10
BB Rows 3 x 8
EZ Curl 2 x 8
Seated DB Curl 2 x 8

Day 2 – Push (Heavy)
Flat BB Bench 3 x (10/8/6)
Incline...

I did this, I did 12 weeks Max OT followed by 12 weeks HST, Max OT wins for me.

nice journal man, ive been lurking in and out of here. ur a beast bro keep it up.

Question for you:
Do you stretch? If you do, do you do it before, after, or during your workouts?
I know AST...

Its a great program been on and off it for years.
I decided im going to stick to it 100% because it works for me. Everytime i try another program i feel like im losing muscle for some reason.

max ot is agaisnt light cardio, they tell you to go 16 minute intervals on a bike, high intensity interval training.

nice post kpipes, looking at your pics your a beast man, good job.

Max ot is the ****. Its good to know other people who train the same way as me and see great results.

yes ive done it worked great on a cut

For Layne Norton approach
http://forum.bodybuilding.com/showthread.php?t=2983921&highlight=layne

for Max OT
http://ast-ss.com/maxot.php
you have to sign up its free, ignore all there attempts...

YOU serious Prohomones, come on man, he is 19,

if your looking to workout bodyparts 2 times per week I really like Layne Nortons approach, where he would have for ex:
Upper Power
Lower Power
Upper Hyper
Lower Hyper
Power is in 1-5 rep range...

if you got the time for it, go for it. But Max OT does incorporate working out twice a day

Pick one stick to it, eat more than maintenance, focus on completing 1 more rep or adding more weight each and every workout with good form of course. And then you will grow, no doubt. if you...

Hey Bob,

I couldnt find a answer to this question,
What is your recommendation for Diet while cutting? same question for bulking? What carbs/protein/fat ratio do you recommend?

thanks

i tried NO xplode, nano vapor, white flood, shotgun,

IMO vasocharge is better them all of them, i dont think vasocharge gets enough props on these boards

if you buy it with xtend its only 10 bucks

i prefer the vanilla over the chocalite, the vanilla tastes like drinking that spanish drink Horhcata

DAM, talk about progress thats sick

yeah its great for looking back and seeing how far you come along, i remember about 1 year ago i was at 150 at 15% BF, now today i hit 180 at 16%



i got up my weak db benching
Incline is now...

I Finally hit my goal of180 pounds, but at 16% BF,
I have been cutting for 1 week now my goal now is too lose about .5-1.5 pounds per week, im already down to 176 looks like most is water wait. My...