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Yeah , i m cleared since it's been like 7 months since the operation but i can't put on very heavy weights on compound excercises like squats , deadlifts etc..... i hate that....since i know that...

Anybody??

NEW WORKING-OUT JOURNAL:



Day 1: Chest & Triceps:

-Flat BB press : 3 x 6-7
-Incline BB/DB press : 3 x 7-8
-Flyes: 3 x 6-7
-Dips: 2 to failure

So guys i want to bulk up by eating like 5 - 6 meals a day ...

As we know Muscles are made in the kitchen . Can you give me any tips about what to buy when in the Grocery store ????

and also...

Yeah i also have GNC whey protein Vanilla , I wonder if one scoope a day would be enough for me to bulk , im 140 lbs 5' 9

shall i consume alot more ???

HEELLLLLLLLLOOOOOOOOOOOOOOo

Im still new guys , i want to listen to your views please !!!

Hey guys ,

I've asked my trainer at the Gold's Gym Egypt , about that routine and he told me that it's bad to train Triceps after Chest and Bicepes after Back ....he actually advised me to do...

AK’s Bulking-Up Journal……


Day 1: Chest – Triceps

Chest: (12 sets)

Pressing movements (barbell or dumbbells) Flat and Incline Bench Press

Flat Bench Press: 3-4 x 4-8 reps