If you were to do everything perfect.
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04-12-2005, 10:32 AM #1
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04-12-2005, 10:39 AM #2
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04-12-2005, 10:44 AM #3
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04-12-2005, 10:44 AM #4
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04-12-2005, 10:45 AM #5
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04-12-2005, 10:46 AM #6
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04-12-2005, 11:20 AM #7
How do you know how much pounds of pure muscle you have gained? I started pumping iron 2 years ago. I was workign otu properly, but my diet was just whatever, i eat whatever i want. obviously i havent made the gains i could have made, but i wouldnt een know how to judge how much gains i have made. Only way i can do that is in measurements i guess.
Stats
age 22
height 5,10-11
weight 205 lbs (91 kgs)
waist 36"
bicep right 16.5"
bicep left 16"
forearm right 13.25"
forearm left 13.25"
wrist right 7.25"
wrist left 7"
chest
calves 17.5
quads 26"
bench 85kgs 10 rep
precher curl 30kgs 5-8 reps,
squat 100kgs 10 reps havent tried alot of weight
Body Fat who knows pretty dam high right now%
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04-12-2005, 12:24 PM #8
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04-12-2005, 12:29 PM #9
I've only been lifting for around 2 months and I haven't really seen any good gains I'm am kinda a endomorph but I think genetics don't have as much affect as you guys put it out to be if you are determined,bust your ass,and hava good diet genetics don't have a whole lot to do with it IMO But anyways I'd like to see a program with good resuslts like that does anyone got 1?
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04-12-2005, 12:41 PM #10
Here's a good routine.
Monday
Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
Deadlifts-5x5(Do the same)
Bench Press-5x5(Do the same)
Incline DB Press-2x12-20
Wednesday
Light Squats or Lunges-4x8 each leg
Good Mornings-3x8-12
Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
Pullups-4xmax
Friday
Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
Bent Over Row-5x5
Incline Bench-5x5
Tricep Extensions-2x12-20
I got this from another forum
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04-12-2005, 12:51 PM #11
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04-12-2005, 12:54 PM #12
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