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  1. #1
    cokdiesl is offline Junior Member
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    Jul 2004
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    westchester,ny
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    new here. my new split..please help

    Whats up iron brothers...i'm real new here(about 5 minutes) and i just wanted to introduce myself. I'm 21 years old 6'1 205 at 12%bf...i've been lifting for about two years and have made awesome gains. I started out at 280lbs at about 70%bf lol well it was getting out of hand and on my own started doing cardio and lifting i got down to about 190 and looked lean for the last six months i have been lifting seriously and supplementing w/ l-glutamine,multi,protein shakes, flaxeed and fish oil and for the last week i started creatine monohydrate...But i never paid attention to what i ate the whole time i just ate what i thoiught was clean and cut out the fast food..i've gained a solid 15lbs in the 6 months and now want to get big REAL BIG so i'm becomming very disciplined and watching everything i eat....whoa sorry about all that typing but i wanted to give you all my history lol...OK now down to business i just started a new split only b/c i haven't made any gains in the last month or so and i have NEVER changed my split b/c it was working i didnt see a need here is my new one

    mon-back*
    tues-quads/calves
    wed-off
    thurs-chest*
    friday-hams/biceps
    sat-off
    sun-shoulders/triceps*
    *=abs
    i like the way i made this and i like the way it looks but i might be overlooking something so for those of you intrested any kind of critisism is most welcomed...thanks alot brothers and i hope to hear from you soon

  2. #2
    bubbathegut's Avatar
    bubbathegut is offline Member
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    not bad at all man, u have all the bases covered there. u have all the body parts spread across the week so u are not working them back to back. keep working hard dude

  3. #3
    Soldier of Misfortune's Avatar
    Soldier of Misfortune is offline Senior Member
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    Thats a nice split. Also youve made good decisions about diet and made awsome gains naturally with only basic supps. Youd be surprised at how many new members come in not knowing a thing and want to do a cycle of sauce. Nice work cokdiesl, keep blastin at the gym.

  4. #4
    cokdiesl is offline Junior Member
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    Jul 2004
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    westchester,ny
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    thanks bro's i appreciate the support

  5. #5
    chicamahomico's Avatar
    chicamahomico is offline Respected Member
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    The split looks good. Consider changing up a bunch of your exercises and/or set rep scheme. If you are not sure what to sub or just want some fresh ideas there are tons of articles, exercise descriptions, and pics at http://www.t-nation.com/ Also, in this forum I posted a 'Recommmended Reading' thread with many links that IMO are definitely worth your time if you plan on exercising for the long run.

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