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  • My bad only read title

    My bad only read title
  • OP, have you considered reading the sticky before...

    OP, have you considered reading the sticky before posting?



    Can you post your actual routine and lifting stats?
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    14,917

    Poll: 16" right and left @240 Makin those fatceps gains

    16" right and left @240
    Makin those fatceps gains
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    618

    Don't worry about a PDF, just make a log in...

    Don't worry about a PDF, just make a log in Google sheets on your phone or something. Also, in my opinion you should remove shrugs from the program and replace the rows on day 2 with chin-ups. The...
  • https://forum.bodybuilding.com/showthread.php?t=12...

    https://forum.bodybuilding.com/showthread.php?t=120615321
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    1,268

    One or two notches on the incline bench. I think...

    One or two notches on the incline bench. I think it's about 15-30 degrees. At 45° or higher it feels like it's all shoulders to me.
  • Your profile gallery is either empty or set to...

    Your profile gallery is either empty or set to private, so I can't tell for sure, but a small looking inner and upper chest is common amongst beginners. Often, when you start training the chest...
  • Your program looks pretty awful. I recommend you...

    Your program looks pretty awful. I recommend you try the fierce 5 dumbbell program (https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671) and at least get some adjustable...
  • The timeframe and weight you reach aren't that...

    The timeframe and weight you reach aren't that important. If I was you, I'd shoot for 500 calories under TDEE, lose around 1 pound a week and keep going until you're happy with how lean you are....
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    473

    There's nothing wrong with your pecs. Just follow...

    There's nothing wrong with your pecs. Just follow a beginner routine for a few months - I'd recommend the fierce 5 novice routine...
  • I'd recommend either splitting legs up into push...

    I'd recommend either splitting legs up into push and pull as well or running an upper/lower program. I also think your routine is pretty imbalanced in general. Try to work chest and back equally. Try...
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    Your arm insertions are fine - it looks like you...

    Your arm insertions are fine - it looks like you have about a finger width gap between the ends of the biceps and the forearms when you flex them, which is pretty normal. I'd say bad genetics would...
  • 3rd Workout - 02/02/2016 Back Squat 3x5@75kg...

    3rd Workout - 02/02/2016

    Back Squat 3x5@75kg
    Bench Press 3x5@57.5kg
    Pendlay Row 3x8@40kg
    Reverse Flies 3x10@2.5kg
    Calves 2x15@50kg
    Tricep Pressdown 2x10@40kg
  • UPDATE: I have decided to swap front squats...

    UPDATE:

    I have decided to swap front squats and RDLs for deadlifts and leg curls. Mostly because I enjoy deadlifting more than front squatting.

    My program will be:

    Workout A
    Squat 3x5...
  • BEFORE PICTURES Front:...

    BEFORE PICTURES

    Front:
    http://puu.sh/mQlhQ/3d05c4f1d3.jpg
    Back:
    http://puu.sh/mQljf/2374f07da0.jpg
    Legs:
    http://puu.sh/mQlku/f954cf8bb3.jpg

    Lighting is ****. I'm basically between...
  • 2nd Workout - 31/01/2016 Front Squat: 3x5@60kg...

    2nd Workout - 31/01/2016

    Front Squat: 3x5@60kg - Pretty easy, but I need to work out a comfortable place to put the bar

    Incline Bench: 3x5@45kg

    Romanian Deadlift 3x8@60kg - Grip strength...
  • Yet another Fierce 5 Novice Program Journal

    What the title says, basically.

    About me:
    Lifted for about 1 and a half years in high school, but most of that time was spent wasting my time trying to get arm pumps. Had to stop lifting for a...
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    Poll: http://i.imgur.com/nw6N6WQ.gif believe you...

    http://i.imgur.com/nw6N6WQ.gif

    believe you didn't do anything wrong brah. Media has been really ****, especially here on the Gold Coast
  • Yes, I know rotting in a cell is a worse...

    Yes,

    I know rotting in a cell is a worse punishment but then they are a burden on society and taxpayers. Eye for an Eye.
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    Some "silly things" make a lot of difference to...

    Some "silly things" make a lot of difference to some people.
    I'm not quite sure how trolls as blatant as this manage to stay green.
    I mean come on, as if a business is going to sit back and lose a...
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