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If you want to grow look at pro bodybuilding workouts
Ex
Mon chest and back
Tue arms and abs
Wed legs
Thurs chest and back
Fri arms and abs
Sat legs
Sun rest
Best three for size is deadlift...

Are you doing a pyramid style sets and reps
Also id do 50 pushups before any other chest exercise arnold did
Flys dumbbels flat bench
What do gorillas do all day look at there chest

Pad and pencil and i go by feel in a gym and do pyramid sets
Ways to track is strength weight

Cool i know national guard requires 40 or more
Highest iv gotten in one min was 48

Food and protein powders are a must like said above
Two brands i love one with caffeine is optimum nutrition energy grape
And bsn witch has one with caf and one without

Animal pak

Kirkland is one of the best bangs for your buck
Try it and see like said above
Another brand i use is *********.net and naturevalley