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Thread: quick question bout my routine

  1. #1
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    quick question bout my routine

    how many days a week, and how many sets per day should I be doing for my back, chest, and legs?

    Currently I'm doing ...

    Back 1 day a week - 4 sets incline rows, 4 sets deadlifts, 4 sets flat rows, 4 sets lat pull downs

    Chest 1 day a week - 4 sets flat bench, 4 sets cable crossovers, 3 sets pec flys

    Legs - 2 days a week. Day 1 - 4 sets squats, 4 sets calf raises
    Day 2 - 4 quad ext., 4 sets leg curls

  2. #2
    Senior Member getfit's Avatar
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    rep range?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

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  3. #3
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    like 8-8-7-6 for all of them

  4. #4
    Senior Member getfit's Avatar
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    are you progressing with this routine?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  5. #5
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    i havent seen progression in these areas for about a month or so..

  6. #6
    Senior Member getfit's Avatar
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    what exactly are your goals?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  7. #7
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    well heres my situation.
    6'4'' 220 (started out at 6'4'' 175) guessing 15 of that 45 lbs is fat.
    Will be 19 on June 3rd
    Goals: Still bulking for about another month. Biceps, chest, and back are my problem areas that I'm having a tough time gaining size on.

  8. #8
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    I'd say 10 of that 15 lbs of fat is around my waist. I would like to trim that down, but I'm not going to start cutting for another month.

  9. #9
    Senior Member getfit's Avatar
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    you eating enough?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  10. #10
    Senior Member getfit's Avatar
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    have a look at 5x5 it's a long read but worth it!

    http://www.elitefitness.com/forum/sh...d.php?t=375215
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  11. #11
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    probably not, I'm in college for another week and stay in the dorms. I dont have access to go make some chicken and stuff like that. At 6'4'' 220 (with a lil more than desired amount of fat around waist) but still need much more size... how many calories/fat/protein/carbs should I be eating?

  12. #12
    Senior Member getfit's Avatar
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    what's your diet looking like now?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  13. #13
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    average day eating for me at college

    Wake up 10 a.m. - Protein shake, bowl of fruit, muffin

    Post Work out NOON - Cheeseburger, thick hot dog, fruit, 16 oz. milk, Protein shake

    3 pm - Protein bar

    6 pm - pasta, fruit, milk OR chicken, potatoes, milk (whichever they are serving)

    9 pm - Gyros (i think its lamb) baked french fries, milk

    midnight - protein shake, granola bar

  14. #14
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    I'd guess its around...250 grams of protein, which I know isnt enough, but I just dont know what else to eat thats high in protein.

    PS I hate tuna

  15. #15
    Senior Member getfit's Avatar
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    why isn't 250 g of protein not enough ?

    are you sure that's the right calculation?

    are you tracking your calories? macros?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  16. #16
    Senior Member getfit's Avatar
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    no veggies in your diet,healthy fats
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  17. #17
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    not positive thats the right calculation. No I havent been tracking calories. and I thought you were supposed to get 1.5-2 grams of protein per lb of body weight. I'm only getting just over 1 gram per lb.

  18. #18
    Senior Member getfit's Avatar
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    correct, you can start tracking on www.fitday.com
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  19. #19
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    what levels of fat, calories, protein, carbs should I be aiming for?

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