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Thread: Lifting about 2 years, good results, where to go next? ;-)

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    Senior Member Reala's Avatar
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    Feb 2006

    Lifting about 2 years, good results, where to go next? ;-)

    I have been lifting consistently about 4-5 days a week for 2/2.5 years now.

    Here are my latest pictures:

    <-2010 and 2011->

    Latest pictures in 2012

    So, as you can see. Progress has been fairly good, but I'm really interested now in taking it up to the next level. I'd quite like to compete one day, I'm not sure if I'm naturally too small - but I know my weaknesses are chest and abs.

    I've been fairly consistently doing this kind of program, lots of volume with 90 seconds rest:

    Monday: Chest
    Flat Bench 4×8
    Incline Bench 4×8
    Decline Bench 4×8
    Pullover 4×12
    Hammer Press 3×12
    Dips 3×12

    Tuesday: Back/Traps
    Bent Over Row 4×8
    Deadlift 4×8
    Pulldowns 4×12
    Pull Ups 4×12
    Cable Row 4×12
    Shrugs 6×10

    Wednesday: Delts/Abs
    Military Press Behind The Neck 3×8
    Machine Press 4×8
    Lateral Raises 4 x 10
    Weight Plate Front Raises 4×10
    Front Raise 4×10
    Reverse Pec Deck 4×10
    Reverse Fly’s (on incline bench) 4×12
    Weighted Sit Up 4x failure
    Hanging Leg Raise- 4x failure
    Side Bends 4x failure
    Side Crunches 4x failure

    Thursday: Legs/Abs
    Squats 4×12
    Squat (to bench) 4×12
    Bulgarian Squat 4×12
    Quad Extensions 4×16
    Stiff Leg Deadlift 4×12
    Leg Curls 4×16
    Glute Kickbacks 4×20
    Calf Machine Raises 4×20
    Seated Calf Raises 4×20
    Leg Press Calf Raises 4×20
    Weighted Sit up 4x failure
    Air bike 4x failure
    Side Bends 4x failure
    Barbell Twists 4x failure

    Friday: Triceps/Biceps
    Close Grip Bench Press 4×8
    Pushdown 4×8
    EZ Bar Skullcrusher 4×10
    Cable Kickback 4×12
    EZ Bar Curl 4×8
    Wide Grip Curl 4×8
    Hammer Curl 4×8(each hand)
    Concentration Curl 4×12

    Anyway, my question to the more experienced WBB members is, where do I go from here? Do I keep lifting what I'm lifting and weight for size to come or are the different strategies I should be trying now I've been at this 2/3 years?

    Thank you in advance
    Last edited by Reala; 05-08-2012 at 09:22 AM.
    MMA: AFL's UK Bantamweight Champion (AKA: AFL UK Skinny Bastard Champion)

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