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  1. #1
    junfan's Avatar
    junfan is offline New Member
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    Aug 2003
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    size and strength training

    I am not ever going to be one of those pretty boys in a magazine. I am lifting to gain strength and size, that is what I enjoy the most. Here are my stats and routiene.

    6'1" 285lb. bf% a little high(don't know for shure)

    I have been working heavy multi muscle exercises then working indivudule muscle groups to failure with lighter weight. I have seen some great success with this so far.

    Monday

    heavy bench- work to 2 sets of single rep
    chest
    tri's
    abs

    Tuesday

    Heavy squats- heavy
    quads
    hams
    calves
    good all around leg day
    abs

    Wednesday

    Dead Lift
    Back
    Bi's
    Forearms
    abs

    Thursday

    Cleans
    Sholders
    Traps
    heavy abbs

    Friday

    Light Squat- High reps around 16 to 20 per set
    Lower back
    Stabilizer muscles in sholders and other problem areas.


    I have been eating good, and doing cardio on non leg intensive days. What would you change or move around in my routiene to better my strength and size gains?

    I have been off the gear for close to 3 years now, and am thinking on doing a Fina, Prop, Winny cycle to shread some fat and gain some solid muscle.

    Thanks for your time

    ~junfan~

  2. #2
    arthurb999's Avatar
    arthurb999 is offline Anabolic Member
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    I like that workout... I do somehting simialr.

  3. #3
    bobbo23's Avatar
    bobbo23 is offline Associate Member
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    Routine looks solid but how can you deadlift the day after doing heavy squats? Unless maybe they are SLDL's?

  4. #4
    junfan's Avatar
    junfan is offline New Member
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    Quote Originally Posted by bobbo23
    Routine looks solid but how can you deadlift the day after doing heavy squats? Unless maybe they are SLDL's?
    my bad, I screwed up monday and tuesday. Swap them around and you have my week.

    ~junfan~

  5. #5
    saboudian's Avatar
    saboudian is offline Senior Member
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    Michigan State University
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    I would begin lookin at the PLing forum.

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