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not going all the way down and not flexing the tricep, if u will, on the incline dumbbell curl defeats purpose of this lift.
keeping tension the whole time

theres more upper body then lower. only lower body is squats, and goodmonrings, and you dont even do goodmornings everytime

just eat,lift,sleep and you will GROW.

in.

any one herd of fitness institute international?

i dont really mind slow progress, from what the book says slower progress should mean less platues and better gains in the long run.
today is bench day so i will follow the template that jsnevs put,...

damn when u put those numbers down, there pretty nice in my opinion lol. but yea, this is gona be a fun year, provided everthing goes accordingly. also i weight 158-60lbs and plan on gaining 1-2lbs...

225 bench
120 ohp
290 dead
225 squat

pretty ****ty, but w.e. thats what happens from layoff's

you think i should hold off on 5/3/1? i mean before i ****ed my elbow i was training for a...

yea i see what you guys are saying. my recovery is pretty good right now so i will be adding alil more volume alil bit at a time as to not overdo it.

this is gona be sweet lol first time im...

yea i could do that i guess lol.

any one else think its to much volume on upper days?

i plan on doing wendler all of 2013 while i lean gain 200-300surplus

so one of my concerns with the program is the frequency. for natty its better to hit muscles 2-3x a week. sooo i should still...

this is my back too

its a shortcut but not that big of a shortcut??? LOL notsureifsrs

what u guys think? 6 months back in the gym after 7months off (injury)


i just finished doing a cut so i could lost the fat i gained from my time off.
now im gona do a small 150-300cal surplus...

would this be a better option then wendler 5/3/1?

ok pretty new here guys but ive been lifting on and off for awhile. after a 7-8month layoff due to injury and personal things, AM BACK AT IT :)

this is like 4-5months back at the gym with a pretty...

im not to sure exactly how long this took but quick background. i trained alil for football in 10th grade, messed up my elbow stoped traning. gained weight
after i got sick of being a fat 180 @ 22%...

dont get that other crap, stick with %100 whey from ON but thats my personal preference. chocolate is my fav. dymatize whey isnt bad either.

so between ON and Dymatize u cant go wrong, just get...

tuning in

i want kai to win he my fav. but phill is an animal

im in. 22years old, 5'7'' 165.7(today)lbs ~13.5-14% eating 1800cals 160c/177p/50f and 126c/180p/64f on off days. cheat day every 7-9days, been doing this the past 3weeks have and i started at 173....