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    Day 1 - warmup sets (2 sets of pullups) wide...

    Day 1 -
    warmup sets (2 sets of pullups)
    wide grip pullups 4 x 3
    Bent-over rows 2 x 6-12
    chinups 2 x 6-12
    shrugs 2 x 6-12
    bench...
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    effective split?

    day 1 - chest + shoulders
    day 2 - back + traps
    day 3 - legs
    day 4 - rest

    just repeat over and over, day 1,2,3,4,1,2,3,4,1,2.. etc

    any good? (consider i'm a teen and seem to be ok with a...
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    Favourite split

    No not banana.. Was wondering what kinda split everyone has seen the best results with, or just you prefer to do for what ever reason.

    For me... I seem to like
    Mon - lower body/ abs
    Tue - upper...
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    over 5' 10" ? lets unite!

    lol, thought id do it as no-one else has...

    im not gonna enter, cos im so pathetic... im tryin to bulk at the moment though

    im 5'11", 15 years old, and like 133 pounds (please don't laugh lol)...
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    but there are those of us who are cheap-skates,...

    but there are those of us who are cheap-skates, or skint (im one of the 2) who can't pay anything... i'd personally just like to enter to have some motivation in gaining.
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    i think what is needed is your start weight, your...

    i think what is needed is your start weight, your height, your age, and a recent, dated photo.

    and then the contest will be to see what percentage of their original weight they have gained,...
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    Poll: i ran a 5.4... but it was on a road, with my...

    i ran a 5.4... but it was on a road, with my family timing me with a stopwatch...
    no grip, but also no real accuracy
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    sounds like an excellent idea, however i am...

    sounds like an excellent idea, however i am currently in the process of moving houses (my mum and dad are getting a divorce), so my house is a bit hectic. i think ill put my stats, but only really...
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    put simply, it is very good it leaves minimal...

    put simply, it is very good

    it leaves minimal damage and can be easily removed. a good buy
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    maybe add a hamstring movement (varied, like...

    maybe add a hamstring movement (varied, like straightlegged deadlift...etc) on workout B, and pullups on workout A?

    A
    squat, bench, dead, pullup

    B
    squat, row, press, SL Dead...

    i think...
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    ahh, finally done something right lol... thanks...

    ahh, finally done something right lol...
    thanks

    yea, im bulking, im trying out on like 300 cal a day, may raise or lower, if i need to
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    how about this?

    on monday, wednesday, friday, in ABA, BAB, ABA, BAB, ABA... etc

    workout A:
    warmup squat with bar, then squat 3x5
    warmup bench with bar, then bench 3x5
    warmup dead with bar, then dead 3x5
    ...
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    yea, like 8 - 9 is what i now aim for, and what i...

    yea, like 8 - 9 is what i now aim for, and what i probably get anyways.... before i started lifting i was on like 7 hours, and was often tired
  14. Thread: high calorie

    by gamodye
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    high calorie

    basically, all i need is some food that is high calorie...

    i have counted my food in my first to meals (up to lunchtime) and i get these:

    71g protein
    11.8g fat
    148.6g carbs
    987 calories...
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    im not sure, but seeing as you do bench on...

    im not sure, but seeing as you do bench on another day, im pretty sure he means shoulder/ military press
  16. Thread: That Video :S

    by gamodye
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    haha, damn strength!! coach, coach... coach, i...

    haha, damn strength!! coach, coach... coach, i way 160!! lol... hilarious
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    isa likin that!! if you added a bit to it......

    isa likin that!! if you added a bit to it... maybe make it more powerful/ changing... see what happens
  18. Thread: starting...

    by gamodye
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    i got my equipment... anyone know of a small...

    i got my equipment...
    anyone know of a small protein bar that is cheap and 'easy' to make?
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    thanks man, thats one sick time...

    thanks man, thats one sick time...
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    cool, ill probably start a journal soon... i got...

    cool, ill probably start a journal soon... i got my weights, however i still need to learn things, and get the diet nailed. i will see what i look like in a few years... (hopefully more than now)
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