Why are you sad, brah?
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Thread: Just turned 17 * pics *
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09-16-2011, 01:52 AM #31
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09-16-2011, 02:03 AM #32
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09-16-2011, 02:05 AM #33
I think you could have made better progress during that time, however your progress is still good and you do a have a decent physique.
"Whoa, peanut-butter does look a lot like Cum." - Alan Aragon
IIFYMM- If it fits Your Macros and Micros.
5k+ Link (Please PM me if I forget)
*Unaesthetic Crew* Disregard V-Taper, Acquire PRs
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09-16-2011, 02:40 AM #34
- Join Date: Sep 2008
- Location: Sydney, New South Wales, Australia
- Posts: 6,023
- Rep Power: 4305
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09-16-2011, 03:03 AM #35
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09-16-2011, 03:20 AM #36
- Join Date: Sep 2008
- Location: Sydney, New South Wales, Australia
- Posts: 6,023
- Rep Power: 4305
Can't share cutting diet, using a mates contest prep diet with a few adjustments and he told me not to leak it because it was made for him personally. ( out of respect )
Bulking diet is not a planned diet just whatever i want to eat within reason ( junk food maybe once a month ).
I've just started FST-7.
Routine ( before FST-7 ) :
Day 1: Chest / Triceps / Front & Medial Deltoids
DB Press - 8-12 reps 4 sets
Incline DB press - 8-12 reps 3 sets
Incline DB flyes - 8-12 reps 3 sets
BB skull crushers - 8-12 reps 3 sets
Tricep rope pull downs - 8-12 reps 4 sets
Bodyweight Dips - 15 reps 4 sets
Seated BB press - 12 reps 3 sets
DB shoulder press - 10 reps 3 sets
Lateral Flyes - 8 reps 3 sets
Push ups - "near failure" 3 sets
Day 2: Back / Biceps / Rear Delts
Wide grip pull-ups: 8 reps 4 sets
Barbell Rows: 10 sets 4 sets
Lat Pulldowns - 12 reps 4-5 sets
Pull ups - 5 reps 5 sets
Rear Delt flyes - 8 reps 4 sets
BB curl - 10 reps 3 sets
DB alternate curls - 8-12 reps 4 sets
Day 3: Legs
BB back squats: 8 reps 5-7 sets
BB front squats: 8 reps 3 sets
Hamstring curl: 15 reps 3 sets
Leg extensions: 8 reps 5-7 sets
One legged calf raises: 15 reps 5-7 sets
- will add in BB lunges if i feel it's not enough -
I have no rest days. But i do have lighter sessions.
Monday: day 1
Tuesday: day 2
Wednesday: day 3
Thursday: day 1
Friday: day 2
Saturday: day 3
Sunday: day 1U90KG/198LB Powerlifter
IFBB Mens Physique competitor
Best lifts:
Bench : 200kg/441lb ( paused )
Squat : 300kg/661lb ( wrapped )
Deadlift : 265kg/585lb x 4
Instagram: @_kevinyuan
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09-16-2011, 04:54 AM #37
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09-16-2011, 05:11 AM #38
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09-16-2011, 10:58 AM #39
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09-16-2011, 11:44 AM #40
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09-16-2011, 01:47 PM #41
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09-17-2011, 02:37 AM #42
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09-17-2011, 10:53 AM #43
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09-17-2011, 10:58 AM #44
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09-17-2011, 10:59 AM #45
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09-17-2011, 11:02 AM #46
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09-17-2011, 11:04 AM #47
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