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  1. #1
    Registered User Power_Ranger's Avatar
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    New and starting out pics + routine!

    Edit:
    Posted this in a other section before but I think it was the wrong section...
    I'm currently 171 lbs and 6'3" btw.

    I'm relatively new to working out but I looked some things up. I'm going to start this routine next week and try to keep my diet clean (clean bulk?).

    My goals would be more strength so I'll keep the rep ranges low but still some size wouldn't do bad either so 3x8 would be good right?



    Here some pics of my current condition. My main protein source right now would be... eggs. Yeah I know sounds like **** that I don't get that much protein.

    Would supplements be good at this stage? Or could I still grow from a good diet and after that go on supplements?



    And yes, I know that the pics are blurry and all that but I seem not to be able to take normal pics of myself using one hand.

    Back would've looked better if I could've used a camera properly for once...

    Thanks!

    So any tips / things I could do better on this routine I'm starting?
    Last edited by Power_Ranger; 07-08-2008 at 02:22 PM.
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  2. #2
    Registered User Power_Ranger's Avatar
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    Damn even viagra spambots got more replies then me! Bump before recharge / sleep
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  3. #3
    Banned thickmasss's Avatar
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    You've got a really solid physique as it is, great work! And yup, keep your reps low and your lifts heavy. Just make sure your diets in check, eggs are great - are you a Vegeterian?

    As for supplements I'd say: Protein powder, Creatine + Multivitamins would be sufficient - maybe EFA's if you want.
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  4. #4
    Registered User Power_Ranger's Avatar
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    Originally Posted by -COUGAR BAIT- View Post
    You've got a really solid physique as it is, great work! And yup, keep your reps low and your lifts heavy. Just make sure your diets in check, eggs are great - are you a Vegeterian?

    As for supplements I'd say: Protein powder, Creatine + Multivitamins would be sufficient - maybe EFA's if you want.
    Thanks! I'm not a vegetarian btw. I'll first try and clean my diet see how that goes!

    If that goes well I think I'm going for the whey first even though my mother doesn't really want me to go on supplements (whey won't do me any bad mother believes it does though). So I'll probably have to convince her first.

    Off for recharge again! Peace!
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  5. #5
    Banned thickmasss's Avatar
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    Try show her some articles, whey is perfectly fine just instead of having 1-2 chicken breasts you can have 1-2 scoops of whey instead. I'd also recommend a BCAA supplement (Branch Chain Amino Acids) very helpful for building muscle and well we all need amino acids Goodluck!
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  6. #6
    Registered User Power_Ranger's Avatar
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    Thanks for the reply's Cougar!

    Well I still can't seem to convince my mother on the Whey issue... I told her it's natural it's not as if it's drugs, anabolics or anything of that matter. It's just natural protein and is used by athletes too.

    I'm amazed at noob gains though I was eating below the amount of protein I should've gotten and I still gained. Guess it's just puberty or something..

    Anyone had this before? Parents who mind you taking supplements (just the regular stuff like Whey)? Any tips on how I could tell my parents there's nothing wrong with whey?

    Either I will be without my whey because of parents or I'll order the **** and hide it
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  7. #7
    Clean bulk for life hijameschung's Avatar
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    Lol!! my mom had the same discussion with me. I won because my brother who also worked out just gave me his stash to use lol. Anyways, eventually she didn't mind me using whey anymore. Just tell her, its derived from milk, and if she doesn't let you try the stuff that this site sells, go to an organic supermarket and get some 100% whey protein stuff.
    Doggcrapp.
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  8. #8
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    Just tell your mom whey is fast digesting protein. Protein, which is in many foods like meats, nuts, milk, eggs, etc.. If you have to, show her articles which portray the safeness of whey protein. My uncle thinks my tub of whey is steroids. lol I was feeling dizzy the other day and he said 'its the steroids, they're taking effect' wtf?
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  9. #9
    Registered User Power_Ranger's Avatar
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    Originally Posted by JohnnyBL
    My uncle thinks my tub of whey is steroids. lol I was feeling dizzy the other day and he said 'its the steroids, they're taking effect' wtf?
    LOL, never got told that before I'd piss myself from laughter if somebody told me that.

    Thanks I'll try those things I didn't told her it was a natural product (derived from milk) though. That one might do it because she thinks it's not nat-u-ral (I'll print out some stuff about that)...
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  10. #10
    Registered User Zee Deveel's Avatar
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    You look pretty ripped already, especially for a 17 year old.

    I'd recommend dropping the deadlift reps down to 5 so it's consistent with your other 2 powerlifts. I also prefer to deadlift at the end of my session because it's so devastating I can't function afterwards, but find what works for you!

    I'd also say only do 3 sets of flat bench not 5, and do decline weighted situps instead of normal ones, so you can drop the reps down to 3 sets of 8-12.

    Best of luck!
    Estimated 1RM According to BB.com:

    Military Press: 131 lb (59.5 kg)
    Bench:193.0 lb (87.7 kg)
    Squat: 242 lb (110.0 kg)
    Deadlift:274 lb (124.5 kg)

    Goal: Bulking to 14 stone (196 pounds)
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  11. #11
    Registered User exothermic's Avatar
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    you look decent man keep building
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  12. #12
    Registered User Power_Ranger's Avatar
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    Bump!

    Currently weighing 94 kg and going at it again!

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  13. #13
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    Originally Posted by Power_Ranger View Post
    Bump!

    Currently weighing 94 kg and going at it again!
    Finally learned to use the camera properly after 4.5 years. GJ bro! xD
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  14. #14
    Registered User Power_Ranger's Avatar
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    Originally Posted by faek View Post
    Finally learned to use the camera properly after 4.5 years. GJ bro! xD
    Thanks! That definitely was the hardest part!

    Bit of a cringe to read my original post! Surreal to look at those pictures actually, haha.
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  15. #15
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    Very nice progress! I repped u fellow dutch man!

    Carry to share your current lifts? Deads, squats, bench?

    And what does your current routine look like?

    Keep going strong!
    Please neg me on sight (srs)
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  16. #16
    Registered User Power_Ranger's Avatar
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    Originally Posted by staedtlernoris View Post
    Very nice progress! I repped u fellow dutch man!

    Carry to share your current lifts? Deads, squats, bench?

    And what does your current routine look like?

    Keep going strong!
    Thanks man! I still workout at home, but I now have a power rack to my use.

    I have no idea what my 1RM is for the exercises, because I don't do 1RM's. But at the moment I'm benching 300 for 3 sets of 5 and squatting 375 in my last set for 6 reps.

    I don't have much of a routine, because I switch it up a lot including barbell/dumbell usage on exercises, but here's an overview of what I did in my last workouts from what I can recall:

    Chest
    4 set(s) of Incline Bench Press 15, 12, 9, 9 reps
    3 set(s) of Barbell Bench Press 9 reps
    4 set(s) of Weighted Dips 8 reps and body weight reps until failure after
    3 set(s) of Skull Crushers 9 reps
    4 set(s) of Incline Flies 12 reps
    1 set(s) of Push-ups until failure

    Back
    3 set(s) of Romanian Deadlifts 8-12 reps
    3 set(s) of Bent Over Rows 8-12 reps
    1 set(s) of Weighted Pull-ups 9 reps
    3 set(s) of Dumbell Rows 9 reps
    3 set(s) of Barbell Curls 15, 12, 9 reps as weight increases
    4 set(s) of Hammer Curls 12 reps
    3 set(s) of Hanging Leg Raises 12 reps

    Shoulders/Triceps
    4 set(s) of Seated Barbell Press 15, 12, 9, 6 reps
    3 set(s) of Dumbell Lateral Raises 3 reps
    3 set(s) of Lying Rear Delt Raises 12 reps which I supersetted with Upright Dumbell Rows for 9 reps
    3 set(s) of Close-grip Bench Press 9 reps
    3 set(s) of Skull Crushers

    Legs
    5 set(s) of Back Squats 20, 15, 12, 8, 6 reps
    3 set(s) of Front Squats 8 reps
    5 set(s) of Lunges 8 reps
    4 set(s) of Standing Calf Raises 12 reps
    3 set(s) of Hanging Leg Raises 12 reps
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