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Type: Posts; User: Sprog

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    Box Squats - builds up loads of power when i...

    Box Squats - builds up loads of power when i regular squat - i've not done a squat without box for 4 months

    Pendlay rows - best way to work back

    Rope rows - these just burn and love the...
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    ^ Id personally go with free weights to start...

    ^ Id personally go with free weights to start with then use machines later. Now days i'll add in 3-4 few weeks at a gym to target a certain muscle and add in one or two machines into my workout but...
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    wide is as wide as you want to be my delts are...

    wide is as wide as you want to be my delts are currently 58" at 19% or so BF currently cutting down to 245lb now but i still want to be wider.

    Keep at it bro and you'll grow
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    Generally on a cut you wan to give your self...

    Generally on a cut you wan to give your self enough time to reach your goals, so at least 8-12+ weeks generally.
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    10-12x your BW in lbs is a good way to start then...

    10-12x your BW in lbs is a good way to start then adjust accordingly
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    5,740

    do you feel a hard lump under your nipples? if...

    do you feel a hard lump under your nipples? if not then you dont
  • Thread: Shoulder Popping

    by Sprog
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    552

    I had this problem with a few exercises then i...

    I had this problem with a few exercises then i started doing RC exercises before every workout i do now and not had a problem since. I always loosen the shoulders up now no matter what workout i do...
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    759

    Definition is by your diet and bf% As for...

    Definition is by your diet and bf%

    As for improving pecs its genetics but doing chest exercises and eating right so you gain weight will improve overall size.
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    I do 2x a week Back - Dls or rackpulls Legs...

    I do 2x a week

    Back - Dls or rackpulls
    Legs RDL

    not had any problems with them
  • If it was bad id use Db's over barbells so you...

    If it was bad id use Db's over barbells so you can focus on each arm separately
  • Thread: Back and Bi day

    by Sprog
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    11
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    498

    I like to keep my back workout to 3-4 exercises ...

    I like to keep my back workout to 3-4 exercises

    Pull movement - Deadlift/rackpull
    Vertical movement - pull ups/pull downs
    Rowing movement BB/DB row

    Every couple of weeks i'll add in an extra...
  • Thread: Old school

    by Sprog
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    26
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    937

    Db rows that is all :)

    Db rows

    that is all :)
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    404

    you can of course, i hate doing anything apart...

    you can of course, i hate doing anything apart from shoulder press on smith. Bench press just wrecked my shoulders
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    ^ thats what i do 20x10 40x10 60x10 80x5...

    ^ thats what i do

    20x10
    40x10
    60x10
    80x5
    100x5
    120x5
    125x5
  • Thread: My video

    by Sprog
    Replies
    44
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    1,155

    Liar me? I challenge you to a duel kind sir,...

    Liar me? I challenge you to a duel kind sir, pistols at dawn?
  • Thread: My video

    by Sprog
    Replies
    44
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    1,155

    but pepsi is better :(

    but pepsi is better :(
  • Poll: I highly doubt you work the doors or if you do...

    I highly doubt you work the doors or if you do your just a jacket filler, from your attitude you post you seem like the type that walks around with his badge 24/7. And size isnt a big factor on the...
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    10 year bump nice

    10 year bump nice
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    you're going to look a right tit with just Arms...

    you're going to look a right tit with just Arms and chest hope you know that. wont really look "big" as you'll have a tiny back and small shoulders with chicken legs. Goodluck.
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    Power rack ;)

    Power rack ;)
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