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  1. #1
    aka mr. steal yo girl leanmachine22's Avatar
    Join Date: Feb 2009
    Age: 23
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    leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500)
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    2K reps to whoever can set me up with a decent routine! (srs)

    I just joined a gym (I know strong join date and weight) But when I was in the gym I wasn't organized at all and was jumping from equipment to equipment not really getting anything accomplished. I would like to gain at least 7-10lbs lbs of muscle mass in 2-3 months.
    Why say the sky is the limit, when there are already footprints on the moon? -Unknown

    Girls must be at least a 7 for me to look at them crew
    Girls must be at least an 8 for me to even talk to them crew
    Girls must be at least a 9 for me to smash them crew
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  2. #2
    Registered User Derox's Avatar
    Join Date: Mar 2012
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    what days are you planning to train?
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  3. #3
    Registered User angeeezy's Avatar
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    you should have no problem. Dem BBC genetics
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  4. #4
    Raynaud's Disease VitaCrave's Avatar
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    What are your goals? Do you want to build muscle everywhere?
    Braces on since: 6/29/12

    Picture of braces:
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  5. #5
    aka mr. steal yo girl leanmachine22's Avatar
    Join Date: Feb 2009
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    leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500)
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    Originally Posted by Derox View Post
    what days are you planning to train?
    Monday-Saturday.
    Why say the sky is the limit, when there are already footprints on the moon? -Unknown

    Girls must be at least a 7 for me to look at them crew
    Girls must be at least an 8 for me to even talk to them crew
    Girls must be at least a 9 for me to smash them crew
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  6. #6
    aka mr. steal yo girl leanmachine22's Avatar
    Join Date: Feb 2009
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    leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500) leanmachine22 is a glorious beacon of knowledge. (+2500)
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    Originally Posted by VitaCrave View Post
    What are your goals? Do you want to build muscle everywhere?
    Everywhere. Quads, traps, calves, etc. Not neglecting a damn thing.
    Why say the sky is the limit, when there are already footprints on the moon? -Unknown

    Girls must be at least a 7 for me to look at them crew
    Girls must be at least an 8 for me to even talk to them crew
    Girls must be at least a 9 for me to smash them crew
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  7. #7
    O rly? Turkian's Avatar
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    Madcows and gomad
    Sperries and Polos are gay
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    Having a gun just means you have a small dick
    Dieting is for women
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    Not cheating on your girlfriend is for pussies
    If you're not your own boss, you are pathetic
    If you live in America, you are probably a douchebag
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  8. #8
    forever bulk davebar's Avatar
    Join Date: Mar 2004
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    davebar is just really nice. (+1000) davebar is just really nice. (+1000) davebar is just really nice. (+1000) davebar is just really nice. (+1000) davebar is just really nice. (+1000) davebar is just really nice. (+1000) davebar is just really nice. (+1000) davebar is just really nice. (+1000) davebar is just really nice. (+1000) davebar is just really nice. (+1000) davebar is just really nice. (+1000)
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    Whatever plan u choose, focus what you can on the basic lifts:

    Bench
    Squat
    Deadlift
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  9. #9
    Registered User Derox's Avatar
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    Originally Posted by leanmachine22 View Post
    Monday-Saturday.
    6 days a week or?
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  10. #10
    just a girl who was .. ynotidgaf's Avatar
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    ynotidgaf is just really nice. (+1000) ynotidgaf is just really nice. (+1000) ynotidgaf is just really nice. (+1000) ynotidgaf is just really nice. (+1000) ynotidgaf is just really nice. (+1000) ynotidgaf is just really nice. (+1000) ynotidgaf is just really nice. (+1000) ynotidgaf is just really nice. (+1000) ynotidgaf is just really nice. (+1000) ynotidgaf is just really nice. (+1000) ynotidgaf is just really nice. (+1000)
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    Try the "Starting strength" program by Mark Rippetoe, and also check out his book. Gives an in depth overview of the main barbell exercises and has a lot of theory as well. You can also download an excel sheet with the routine which will lay out each workout and show you how much to warm up with and increase weight by for each session. It's 3 days a week, basically alternates between:

    A) Squats, Bench, Deadlift
    B) Squats, Press, Powerclean
    <3 <3 <3 <3
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  11. #11
    Banned speaklowmanlet's Avatar
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  12. #12
    Registered User DoesntLift's Avatar
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    Originally Posted by ynotidgaf View Post
    Try the "Starting strength" program by Mark Rippetoe, and also check out his book. Gives an in depth overview of the main barbell exercises and has a lot of theory as well. You can also download an excel sheet with the routine which will lay out each workout and show you how much to warm up with and increase weight by for each session. It's 3 days a week, basically alternates between:

    A) Squats, Bench, Deadlift
    B) Squats, Press, Powerclean
    What this guy said. You could also try Stronglifts which is kinda the same thing and add in a few isolation exercises if you feel it is necessary. A good one to include is calve raises cause SS/SL doesn't really train calves directly.
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  13. #13
    Registered User VikingCat's Avatar
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    Date dere search function.
    RIP ZYZZ

    "il put you in a sleeper you fukin ian mcartney. il put you in a wolverine choke lock like chris bengalo. youre gonna be tappin out all fukin night. when i put my neck around you with my fukin bear arms." - Jason " The Mangetter" Genova
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  14. #14
    ACACIA ghosttribe's Avatar
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    if youre trying to get girls start doing reps on the ATM machine
    Ghosttribe's advice to dating women:
    "**** 'em all, let God sort 'em out"

    History is written by the victors.

    While everyone becomes weaker, I will become stronger.

    less people less problems.

    There is only one God and his name is Death. And there is only one prayer: "Not today, bitch."
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  15. #15
    just a girl who was .. ynotidgaf's Avatar
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    Originally Posted by speaklowmanlet View Post
    Thanks for that link brah, repped will look into more later.
    <3 <3 <3 <3
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  16. #16
    Banned NUHusky14's Avatar
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    ur black.. you could go in and do girl pushups and calf raises, and look like jay cutler in about 3 months.
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  17. #17
    Rip zyzz ExplorerSPL's Avatar
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    Assuming you just want to look good and have black genetics


    Mon - Back
    Deadlifts 5 x 5
    Bent over rows 5 x 5
    Pulldowns(chin up grip) 3 x 12
    Pullups 3 x 10(add weight if you can do 10 reps)
    Tues -Chest
    Flat BB 5 x 5
    Incline Dbs 3 x 10-12
    Decline dbs 3x10-12
    Flat flies/crossovers 3 x 10-12
    Wed - Legs
    Squats 5 x 5
    Leg extensions 3 x 12
    Front squats 3 x 10-12
    Stiff leg deads - 3 x 8
    Calves
    Thurs - Shoulders
    Over head press 5 x 5
    Lateral raises - 3 x 15
    Front raises 3 x 15
    Uprifht rows 3 x 8
    Fri - Off
    Sat - Arms
    Seated db curls -3 x 12
    Hammer curls - 3 x 8
    Reverse curls - 3 x 12

    Closegrip bench - 4 x 10-12
    Skullcrushers or db extensions - 3 x 10
    Pushdowns - 3 x 12
    Disregard Everything, Acquire Aesthetics Crew
    {**DIRTY SOUTH CREW**} FL
    †Italian crew†
    I N T P
    56 62 88 72

    B:225X13
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    D:495
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  18. #18
    Registered User brainphreeze's Avatar
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    Heavy compound lifts. Eat right.
    The creatine monster is inside me now, it will control me.
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  19. #19
    Registered User BHendrix's Avatar
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    5/3/1.....Do it.
    SAN Launch Log

    http://forum.bodybuilding.com/showthread.php?t=151281403

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    http://forum.bodybuilding.com/showthread.php?t=145280621

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  20. #20
    Registered User FourStringMF's Avatar
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    Originally Posted by ynotidgaf View Post
    Try the "Starting strength" program by Mark Rippetoe, and also check out his book. Gives an in depth overview of the main barbell exercises and has a lot of theory as well. You can also download an excel sheet with the routine which will lay out each workout and show you how much to warm up with and increase weight by for each session. It's 3 days a week, basically alternates between:

    A) Squats, Bench, Deadlift
    B) Squats, Press, Powerclean
    I started this almost 2 months ago. But I do

    A) Squats, Bench, Deadlift, Dips
    B) Squats, Press, Powerclean, Chin-Ups

    Each day you add 5 pounds to your lifts, except Deads you add 10. Every 2 weeks you're adding 30 lbs to your squat and deadlift and 15 to everything else. I did this for my bench and started at a low weight because I had a shoulder injury and the slow but constant addition of weight as helped my shoulder out tremendously. Before I started this program I was going 4 days a week, but wasn't able to add weight to my lifts like I am with this program. I am going to keep going with it until I the point where I go onto the next step. BUY THE BOOK. It was worth the money hands down. I still pick it up and review my technique to make sure I am not forgetting anything and nail my form down to the point where I don't have to think about it anymore and just worry about moving the weight.
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