I can't remember ever following a bb.com plan before, so it must have been someone else

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

I had no real bicep progress either. Probably gonna check out the layne norton program, like xplicit mentioned

What specific excercises do you do? JW

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

Thanks man, I'm 6'3".

w0w jd13.....

i will rape you if i get the chance

Here's the direct link:

TESTOSTERONE MUSCLE | The ANACONDA Protocol

I'm short bro and not that heavy.

150lbs @ 5'7"

fuck guys I'm so fatass compared to all you sexy monkeys. sad panda :alone:

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?

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. :fullofwin:

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

Yeap, I bought a 5 months supply until before they discontinued their product. Stuff works like a charm.

Only 27 days left of diet
:)

Still stroinger then all of us tho

I'd trade a shredded body for the ability to squat and deadlift more than 6 plates anyday

x2

for 145lbs that is cut.

Maximum over train program on my chest

Bench press is now at a maximum of 265lb, 5 reps. :fuckyea:

What about a shredded body and deadlifting 6plates+? :hotbaby:

*soon* dat dere slow cutttt babyyy

Not my max, but just recently learned how to properly do DL, so I kept the weight low. Going for 225 today.

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.

closing in on it brah :fullofwin:

all ive gotta say, is dat der weighted dip pump :fullofwin:

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 :)

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 :concentrate:



My chest and delts are both the laggy parts for me and they're finally filling in. :fuckyea:

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...

Berz you look good in bunny ears. somehomo


:ilied: