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  1. Replies
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    upper/lower split

    How does this 4 day upper/lower split look:

    Upper1
    1A Incline BB Press 3/4x5-8
    1B EzBar Curls 3x8-12
    2A DB Overhead Press Seated 3x6-10
    2B Lat pulldown 3x6-10
    3A Seated Cable...
  2. Thread: hip mobility

    by alert20
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    790

    hip mobility

    I have low back pain and might try the movements in this vid daily:

    http://www.youtube.com/watch?v=xvr_WAQ8hN0

    What are the first two movements called?
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    These are just going by pain. I'ved tried dips...

    These are just going by pain. I'ved tried dips and going overhead with a dumbbell and neutral grip but I've always got pain around my left clavicle.
    I tried the angled bb press last week and so far...
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    current program adjusted for injuries

    This is my current program:

    Day1
    1 Rack Pulls 3x6

    2A Inverted Rows 3x6-10
    2B DB Incline Press 3x6-10

    3A Hammer Curls/DB Curls 3x8-15
    3B FacePulls 3x12-15
  5. Anyone?

    Anyone?
  6. new program(back training after short layoff)

    I couldn't train for 8 weeks but I've started again.
    I did something similar to defrancos WS4SB before and got to the following 1rms:
    bench 80kg squat 115kg DL 140kg
    I felt I never really...
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    I would squat 2x3-5 and a back off set before....

    I would squat 2x3-5 and a back off set before.
    Maybe I'll front squat. Tom why aren't you keen on zercher squats.
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    zercher squat and cns

    I'd like to start lifting again after a 2 month layoff but need to change something.
    I've never seemed to get anything out of squats. I did WS4SB and squatted heavy most weeks(2x3,1x5). Even...
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    Anxiety-please help

    I've had real bad anxiety for the last 2 weeks.
    I woke up last night and my heart was thumping.
    My appetite is lessening and my mood continually
    goes up and down throughout the day.
    I haven't...
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    "biceps blast" and "triceps torture-these were in...

    "biceps blast" and "triceps torture-these were in the arm article I linked to.
    Do you mean the arm stuff is too much volome because I thought the compound movement volume was fairly reasonable.
    I...
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    How does this look with the arm work added: ...

    How does this look with the arm work added:

    Day1
    Squat 3x6-8

    Chin Ups 3x Max
    Incline db press 3/4x6-10
    Natural glute ham raise 3/4x6-10

    Cheat Barbell Curl with...
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    Was going to start this tomorrow. Any thoughts?

    Was going to start this tomorrow. Any thoughts?
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    1,062

    full body routine

    Id like to do full body workouts over July and August.
    I want to still bench heavy. I do not overhead press or dip due to shoulder issues. How does this look:

    Day1
    Squat 3x6-8
    Chin Ups 3x...
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    I've just started them this week.May do them...

    I've just started them this week.May do them twice a week.As with all bodyweight movements frequency is key. I'm doing them on the lat pulldown as well.
    I'm doing them like in the following video:...
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    glute ham raises

    I'd like to work up to doing full glute ham raises.
    I tried them before with controlling the eccentric and pushing myself up on the concentric
    but never really thought I got anything out of it....
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    legs and frequency

    Will the legs simply not grow for most people on a once a week frequency?
    I've been on defrancos WS4SB for about 6 months.
    Have worked my way to a 80kg bench, 115kg squat and 140kg DL
    but have...
  17. Thread: carb cycling

    by alert20
    Replies
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    2,096

    carb cycling

    I'd like to try carb cycling.
    I already eat more carbs on a training day but would like to improve things abit.
    I'd like to eat fairly much paleo plus dairy on a non training day(maybe some carbs)....
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    displaying a diet

    I'm using myfitnesspal.How can I show a diet plan from it on a thread.
    Hope I made this clear.
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    I did 4 days of this and realised I'm going from...

    I did 4 days of this and realised I'm going from lifting heavy 2 times a week(like WS4SB) to lifting heavy every day.I can see that I'm not going to recover from this.
    Could I tweak this up slightly...
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    I've never benched with wraps but was thinking...

    I've never benched with wraps but was thinking about it.
    I d'ont curl with straight bar either, only dumbbell curls.
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