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  1. #1
    Registered User LNorris82's Avatar
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    My 2 year progress

    wont let me post pictures, but my two year transformation, i guess just look in my progress pics or can someone post them?.. is this good progress?
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  2. #2
    Registered User LNorris82's Avatar
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    never mind they posted
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  3. #3
    Registered User phunbags's Avatar
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    For 2 years progress could have been better, routine, diet? initial stats?
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  4. #4
    Registered User LNorris82's Avatar
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    Originally Posted by phunbags View Post
    For 2 years progress could have been better, routine, diet? initial stats?
    it was more like one year progress cause thats when i started working out. didnt 1RM last year but im getting 200ish g protein a day, 4000 calories
    initial-
    dead lift- 135x8
    bench-95x8
    squat-95x8

    current-
    deadlift-315x1
    bench- 75 lb db x 8
    clean-185
    squat-215x8

    didnt have a good routine untill about a month ago
    ive gained 15 lbs since sept

    routine
    day 1- chest/tris
    db bench 5x6-8
    db fly-4x8
    bb bench-4x4-6
    cable flys- 4x8
    dips-4x12
    skullcrushers-5x8
    db extensions-4x8
    tricep pushdowns 4x8

    Day 2- back/bi's
    pullups-4x12
    lat pulldowns-4x8
    lawnmower-4x8
    curls 5x8(each arm)
    preacher curls-4x8
    cable curls-4x8
    hammer curls-4x8
    concentrated curls-4x8
    forearm curls-5x8
    reverse fitted bar curls-4x6-8

    day 3-shoulders-
    db shrugs-5x8
    delt flys-4x8
    bb shrugs- 4x8
    lateral raises-4x8
    military press-4x8
    db press-4x6-8

    Day 4- legs-
    squat-6x8
    powerclean-5x8
    deadlift-4x8
    quad extension-4x8
    hamstring curls-4x8
    calf raises- 6x8-12

    abs every other day

    critism is welcome to my schedule, trying to gain weight and mass
    **RIP Zyzz**
    ★★★ Country Strong Crew ★★★
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  5. #5
    Registered User LNorris82's Avatar
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    i know its weird that my squat and bench were the same i used to do a lot of pushups, but had tiny legs b4 working out
    **RIP Zyzz**
    ★★★ Country Strong Crew ★★★
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  6. #6
    Registered User spiny's Avatar
    Join Date: Jan 2011
    Location: Portugal
    Age: 34
    Stats: 5'9", 171 lbs
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    spiny is a jewel in the rough. (+500) spiny is a jewel in the rough. (+500) spiny is a jewel in the rough. (+500) spiny is a jewel in the rough. (+500) spiny is a jewel in the rough. (+500) spiny is a jewel in the rough. (+500)
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    Leg specialization ASAP
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