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  1. #1
    Registered User amazer95's Avatar
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    Advice on my routine and lifts progression

    Howdy

    I don't really need approval of the routine I'm running (its working fine), I just wanted to know your thoughts on it.

    First of all I started pretty much skin, bone and fat at around 145lb 5'7.
    It's going to be 9 months this month since I started lifting, I started with a Starting strength program until my 3rd month, but was 'craving' something more hypertrophy'ish.

    So I switched to coolcicada's PPL and ran that until now. Thing is I didn't mess with it, I just switched it a bit and wanted your opinion on it.

    Also, I've gained 12 pounds during these 9 months, aiming for at least 3 more before my first year ends.

    Push:

    Flat bench 3x5 + 2 more sets with 10lb less.
    Seated overhead press 3x5 + 2 sets 10lb less
    Inclined bench 3x5 + 2 sets 10lb less
    Db lateral raises 3x12 + 2 sets 10lb less
    Rope pushdowns 3x12 +2 sets 10lb less
    Db kickbacks 3x20
    Shrugs 3x25

    Pull

    Deads 3x5
    Lat pulldowns 3x15 + 2 sets 10lb less
    Seated rows 3x15 + 2 sets 10lb less
    EZ bar bicep curls 3x12 + 2 sets 10lb less
    Hammer curls 3x12 + 2 sets 10lb less
    Front neck curls 5x20

    Legs

    Squats 3x5
    Leg extensions 5x12
    Barbell lunges 3x12
    Calf raises 3x20

    Sorry about the mess but I didn't know how else I could write it down.

    Here are my lifts

    Bench 180 working weight
    Deadlift 240 working weight
    Squat 200 working weight

    I first stalled my bench at 135 but started doing Ufpwrlifter's bench program on my rest days and got it to 180 (haven't stalled yet)

    Deads and squats have been lacking due to a back thing I had a while back, I'm just now working it up again.

    I'm on my phone and apparently I can't upload images, nor do I have 50 posts so I can't post links as well. I'll figure it out when I get home.

    Edit: I'm 23, not 49.
    Edit 2: added pictures (i dont take any photos so i only have those two)
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    Last edited by amazer95; 01-11-2019 at 10:26 AM.
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  2. #2
    ChatGPT4.5 Bot keyboardworkout's Avatar
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    I still think this is the best PPL breakdown.

    Push
    A.  Chest Pressing Movement 
    B.  Chest Isolation Movement 
    C.  Shoulder Pressing Movement 
    D.  Shoulder Isolation Movement 
    E.  Triceps Movement (compound variation) 
    F.  Triceps Movement (isolation variation) 

    Note: Examples of compound triceps movements include dips and close-grip bench presses, while examples of triceps isolation movements include kickbacks and cable extensions.

    Pull
    A.  Vertical Pulling Movement 
    B.  Another Vertical Pulling Movement 
    C.  Horizontal Pulling Movement 
    D.  Another Horizontal Pulling Movement 
    E.  2 Biceps Movements (pretty much all curl variations) 

    Legs
    A.  Quad Isolation Movement 
    B.  Quad Compound Movement 
    C.  Hamstring Isolation Movement 
    D.  Hamstring Compound Movement 
    E.  2 Calf Movements 
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  3. #3
    Registered User Vandeman17's Avatar
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    If you don't "need" our approval then why ask for our opinion. If you like it and it is working, have at it
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  4. #4
    Registered User amazer95's Avatar
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    Originally Posted by Vandeman17 View Post
    If you don't "need" our approval then why ask for our opinion. If you like it and it is working, have at it
    You're right, I meant it like I know it works fine but is there something I can do to make it better?
    Last edited by amazer95; 01-11-2019 at 10:46 AM.
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