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  1. #1
    Banned Excalybur's Avatar
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    Critique my workout and diet for reps

    Workout: upper/lower split

    Upper:

    4 sets chest press, 6-8 reps
    4 sets bent-over rows, 6-8 reps
    4 sets dumbell overhead press, 6-8 reps
    3 sets bicep curls, 10-12 reps
    3 sets tricep rope pulldowns 10-12 reps

    Lower:

    4 sets squats, 6-8 reps
    4 sets leg press, 6-8 reps
    4 sets deadlifts, 6-8 reps
    3 sets calf raises, 10-12 reps
    3 sets shrugs, 10-12 reps. after third set ill do one more set and go till failure just for shrugs

    i run this split monday upper, tuesday lower, wed off, thurs upper, fri lower, weekend off. 15 mins cardio after every workout and on rest days intense cardio except on sunday

    meals:

    wholewheat bread 4 slices, 3 eggs with cheddar cheese
    half a bag of salad with some mozzarilla cheese
    protein shake post workout
    3 eggs with again some cheese
    about 3 patties (ones used in burgers) made of mince meat
    Last edited by Excalybur; 05-03-2012 at 02:00 AM.
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  2. #2
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    come on brahs
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  3. #3
    Registered User AlwaysTryin's Avatar
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    Originally Posted by Excalybur View Post
    come on brahs
    5 min bump?? Neg...
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  4. #4
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    Originally Posted by AlwaysTryin View Post
    5 min bump?? Neg...
    uhh thread got moved from misc.

    lol at thinking i care about the neg. come at me phaggot
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  5. #5
    Registered User matteo17's Avatar
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    you're gonna want to do some pull ups or lat pull down for dat v-tapper. maybe some flys for chest. you lower body split is definately really good man.
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  6. #6
    Registered User jd2967's Avatar
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    volume of workout is extremely low

    didn't post height/weight/macros so it's difficult to judge diet

    2/10
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  7. #7
    Registered User germaine07's Avatar
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  8. #8
    Banned Excalybur's Avatar
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    Originally Posted by jd2967 View Post
    volume of workout is extremely low

    didn't post height/weight/macros so it's difficult to judge diet

    2/10
    huh? i thought you weren't supposed to do too many excercises?
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  9. #9
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    Originally Posted by matteo17 View Post
    you're gonna want to do some pull ups or lat pull down for dat v-tapper. maybe some flys for chest. you lower body split is definately really good man.
    bent over rows not enough brah? ill add lat pull down but i really need to build up that taper.. wide as fuk hips
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  10. #10
    Registered User rand18m's Avatar
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    Originally Posted by Excalybur View Post
    huh? i thought you weren't supposed to do too many excercises?
    That's correct if your intensity is high enough!

    There are so many back exercises you have many to choose from. In time you could add two chest and two back exercises to your program. In the meantime keep the intensity up and after this cycle change up the rep range a bit for another cycle.
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  11. #11
    Registered User rand18m's Avatar
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    Diet is awful, please start here and come back with questions.

    http://forum.bodybuilding.com/showth...hp?t=121703981
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  12. #12
    Banned Excalybur's Avatar
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    Originally Posted by rand18m View Post
    Diet is awful, please start here and come back with questions.

    http://forum.bodybuilding.com/showth...hp?t=121703981
    Originally Posted by rand18m View Post
    That's correct if your intensity is high enough!

    There are so many back exercises you have many to choose from. In time you could add two chest and two back exercises to your program. In the meantime keep the intensity up and after this cycle change up the rep range a bit for another cycle.
    My intensity is good i think. rest period is around 1 min 30 seconds and i lift as heavy as i can with good form for every rep.

    i know my diet is awful bro ill go to that thread. i have no time to cook because im a student so the best form of protein for me is eggs which i eat alot of.

    thanks brah
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  13. #13
    Registered User matteo17's Avatar
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    Originally Posted by Excalybur View Post
    bent over rows not enough brah? ill add lat pull down but i really need to build up that taper.. wide as fuk hips

    bent over rows is a great back exercise but it can't be the only one, nothing builds lats like pull ups bro
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  14. #14
    Registered User jd2967's Avatar
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    Originally Posted by Excalybur View Post
    huh? i thought you weren't supposed to do too many excercises?
    not what i meant
    too few sets and too many reps per set
    go heavier
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  15. #15
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    Originally Posted by jd2967 View Post
    not what i meant
    too few sets and too many reps per set
    go heavier
    what would you recommend? going gym in 40 mins
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