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Old 06-20-2012, 10:13 AM   #18376
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I remember skinny posted a 3 and 5 day split for body hypertrophy program from bb.com, dunno if he still remembers
I can't remember ever following a bb.com plan before, so it must have been someone else
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Old 06-20-2012, 10:24 AM   #18377
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I do a 4 day split, and so far its been going pretty well for me. A 5x5 program is a strength program, and especially if you are starting out, its not gonna give you the hypertrophy that you're gonna want.

My 4-day split:

Monday: Quads, Hamstrings and Calves
Tuesday: Chest and Biceps
Wednesday: Shoulders and Triceps
Thursday: Back and Abs

Everything at 75% of 1 RM 10 reps, 4 sets for each exercise
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Old 06-20-2012, 10:44 AM   #18378
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i've been major slacking at the gym the past month....i think it's part cause i'm getting bored of the 5x5 program...i've seen some significant gains (strength and bulk) from doing it but now i want more definition (ie my biceps got basically no growth from the program)

what's another good split(?) program that i can start on??
I had no real bicep progress either. Probably gonna check out the layne norton program, like xplicit mentioned
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Old 06-20-2012, 10:46 AM   #18379
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I do a 4 day split, and so far its been going pretty well for me. A 5x5 program is a strength program, and especially if you are starting out, its not gonna give you the hypertrophy that you're gonna want.

My 4-day split:

Monday: Quads, Hamstrings and Calves
Tuesday: Chest and Biceps
Wednesday: Shoulders and Triceps
Thursday: Back and Abs

Everything at 75% of 1 RM 10 reps, 4 sets for each exercise
What specific excercises do you do? JW
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Old 06-20-2012, 10:58 AM   #18380
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my arms have been lacking bad besides whatever gains I made with 5x5. Added in an arms day and they're starting to get better.

Dips, close grip bench, close grip pullups, reverse curls, 21's, 2-3 exercises on cables, skullcrushers and OH tricep extension is usually more or less the meat of my arms day
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Old 06-20-2012, 11:30 AM   #18381
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Jsilver and JD.. good work!

JD - How tall are you? I wish I was 200lbs+.. I hit 185 now cut to 175!
Thanks man, I'm 6'3".
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Old 06-20-2012, 12:43 PM   #18382
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w0w jd13.....

i will rape you if i get the chance
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Old 06-20-2012, 02:02 PM   #18383
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Can someone aware me on the ibodybuilder routines/program?
Here's the direct link:

TESTOSTERONE MUSCLE | The ANACONDA Protocol

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Originally Posted by Fcukedd View Post
JSilver that's pretty much my ideal physique

How much do you weigh and how tall are you?
I'm short bro and not that heavy.

150lbs @ 5'7"
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Old 06-20-2012, 02:29 PM   #18384
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fuck guys I'm so fatass compared to all you sexy monkeys. sad panda
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Old 06-20-2012, 03:18 PM   #18385
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What specific excercises do you do? JW
For legs, I do:
-breathing squats, with a sumo stance..
-leg press, both legs on platform and single leg on platform
-calf raises
-dumbbell deadlifts (I feel I can isolate my legs alot more with dumbbells)
-leg extensions
-leg curls

For back and abs I do:
-lat pulldowns
-pull-ups
-seated rows
-barbell bent-over rows
-deadlifts
-sit ups with weights

For chest and bi I do:
-incline, decline, flat bench dumbbell chest press
-pec dec
-preacher curls
-incline chest press machine

For shoulders and tris I do:
-dumbbell shoulder press
-lateral raises
-anterior raises
-tricep rope extensions
-occasionally some skull crushers
-close grip dips


Any comments,ideas, critiques on this workout guys?
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Old 06-20-2012, 03:42 PM   #18386
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I'm short bro and not that heavy.

150lbs @ 5'7"
That's funny because I'm the exact same height and weight as you..except you're like 2x bigger LOL

Are you taking their Anaconda Protocol as well? I'm seriously considering I, Bodybuilder...although I don't want to spend money on their supplements.

Also, how do you know how much weight you should use for each exercise?

Last edited by Fcukedd; 06-20-2012 at 03:49 PM.
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Old 06-20-2012, 03:58 PM   #18387
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Yeap, I bought a 5 months supply until before they discontinued their product. Stuff works like a charm.
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Old 06-20-2012, 04:36 PM   #18388
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Only 27 days left of diet
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Old 06-20-2012, 04:37 PM   #18389
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fuck guys I'm so fatass compared to all you sexy monkeys. sad panda
Still stroinger then all of us tho
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Old 06-20-2012, 05:23 PM   #18390
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fuck guys I'm so fatass compared to all you sexy monkeys. sad panda
I'd trade a shredded body for the ability to squat and deadlift more than 6 plates anyday
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Old 06-20-2012, 06:38 PM   #18391
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Huge progress! What's your diet like?
x2

for 145lbs that is cut.
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Old 06-20-2012, 06:53 PM   #18392
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Maximum over train program on my chest

Bench press is now at a maximum of 265lb, 5 reps.
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Old 06-20-2012, 07:00 PM   #18393
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I'd trade a shredded body for the ability to squat and deadlift more than 6 plates anyday
What about a shredded body and deadlifting 6plates+?

*soon* dat dere slow cutttt babyyy
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Old 06-20-2012, 07:17 PM   #18394
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Is the 205 dl ur max flip? Ur other excercises are so close! U squats and dl are way better than my shitty bench I am sure ppl know what I mean. And is t possible for bulkers to gain beach body physiques ? Currently 149 and was 134 2-3 months ago. Going to go 160 an then cut. Tips in your diet flip?
Not my max, but just recently learned how to properly do DL, so I kept the weight low. Going for 225 today.

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@flip : in on diet and workout routine :P
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Huge progress! What's your diet like?
There's nothing special about my diet. What I think helped is my consistent time routine of eating because of work mon-fri. Cut out thick creamy sauces, white rice, potatoes. Havent had pasta in a while..no chips. For about a month or so now, I've been craving sweets. Probably from all the sugar I've lost.. :S

615am - Cereal or oatmeal or toasted sandwich
In between - lots of water and munched on almonds in case my stomach starts to growl
1015am - Fruits (apples oranges grapes bananas strawberries)
1230pm - Leftover dinner (brown rice, meat dish, veggies)
5pm - Bowl of cereal or small portion of leftovers (3-5 spoons worth of rice) or some fruit
8-10pm - workout (pre/post protein shake)
1015pm - Whatever dish my mother makes (small portion again)

Weekends I probably only eat 3-4 times. Not much snacking in between. When I eat out I sub my fries/potatoes for salad with vinaigrette or steamed veggies. Asian restaurants, there isn't much choice of there. I just give in to the white rice and saucy and deep fried stuff.

When I first started, I wrote down a bunch of workouts from menshealth & mensfitness into a notebook and just alternated in between them. I never really checked bb.com Probably cause I like reading all the articles menshealth/fitness has to offer.

Jan&Feb - Full body workouts.
Mar&Apr - I did the Spartacus workout from menshealth v1.0 + 2.0.
May - Full Body
June - 5x5

Also after each weight lifting session, I'd spend about 20-30 min skipping rope or hitting up the punching bags.

Last edited by thegentleman; 06-20-2012 at 07:26 PM.
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Old 06-20-2012, 07:27 PM   #18395
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What about a shredded body and deadlifting 6plates+?

*soon* dat dere slow cutttt babyyy
closing in on it brah
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Old 06-20-2012, 08:50 PM   #18396
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all ive gotta say, is dat der weighted dip pump
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Ugliness and fatness are genetic disorders, much like baldness or necrophilia, and it's only your fault if you don't hate yourself enough to do something about it.
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Old 06-20-2012, 09:05 PM   #18397
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also, popcorn is my most favoriteist snack in the whole world, and i cant help but nom a bag a day
so im reading the ingredients on the box while im waiting to pop, and one of the ingredients is whey protein


so im gonna start supplementing with 4 bags of popcorn a day
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Old 06-20-2012, 09:34 PM   #18398
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Wow my gf sent me this pic from almost a year ago (July/August) and I thought it'd be a good time to post some progress since everyone is else

Spoiler!


My chest and delts are both the laggy parts for me and they're finally filling in.
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Old 06-20-2012, 09:39 PM   #18399
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Maximum over train program on my chest

Bench press is now at a maximum of 265lb, 5 reps.
Your strength levels are soarin buddy.... You on a strength/power routine right now?

I should really start goin on a 5x5 if i want to reach my goal of 3 plates...
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Old 06-20-2012, 09:49 PM   #18400
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