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so this is pretty close to what i've been eating everyday with like alot more random veggies/fruit everywhere - but any suggestions? I'm 20, 6'3, and weigh 172lbs. I'm not trying to bulk or cut in particular just make strong lean gains if possible. http://img16.imageshack.us/img16/9548/diety.png

well as long as you space your weekly split correctly, there is room for a shoulder workout. I have seen many people do something like chest on monday, and having a shoulder/tricep day later in the week on thursday or friday. As long as people realize what muscles are affected and don't overwork you can't deny that anything is a "bad" thing to do

Haven't posted in forever because i've been busy with working out, intramural tennis and soccer, and taking computer classes, but just checking it for another month of grinding some gains out - Never was able to get 75lb dumbbells up without them falling on my face, and did 75x4 flat dumbbell press today so i figured it was time to post! Start: Jan 1st, 2009 (New years res) http://sphotos.xx.fbcdn.net/hphotos-snc7/316170_240804689295814_240622652647351_687107_7904927_n.jpg Last update: http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/304606_240806755962274_240622652647351_687121_6410748_n.jpg March 28, 2012 today: http://i44.tinypic.com/oa7i1d.jpg http://i43.tinypic.com/2i737.jpg

updated today, first time in months

Worked out yesterday in anticipation for 2012 tomorrow . Did some of everything during break because I didn't have access for a full gym, but I head back to Ohio State Jan 1st perfect timing to start full weight training again after a week break! New Years starting lifts(done dec 30th, and will record the rest jan 1st) Dumbbell Chest Press: 60x8 65x8 65x8 Pullups: 15, 12, 12 Dumbbell Row: 50x8 60x6 Dumbbell Bicep Curl: 35x8 35x6 35x5 Dumbbell Tricep Extension: 25x8 25x8

wow. your hair is amazing

http://a4.sphotos.ak.fbcdn.net/photos-ak-snc1/v2057/25/32/705425780/n705425780_2503573_833.jpg http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/374088_10150460812550781_705425780_10819417_675419182_n.jpg Started March 6th, taken November 18 Pullups:3 to 13 Bench:125x1 to 205x1 Preacher Curl:50x1 to 120x1 Skullcrushers:40x1 to 110x1

second the lentils. So crucial for my diet

The single most crucial exercise for gains for my lats is weighted pullups.

wont have time to post daily updates. I'll post whenever I achieve a landmark goal or have a new picture probably. Did 100x4 for skullcrushers, previously I had barely been able to handle 100 for a rep. Here's the tricep http://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/308898_10150425922860781_705425780_10627020_982970256_n.jpg

peanut butter. IT HOLDS EVERYTHANG TOGETHER

Sept 18th - Chest/Tricep Cable Flies - 32.5x8 Dumbbell Press - 50x8 65x8 70x6 Incline Dumbbell - 35x8 40x6 Cable Flies - 32.5x8 37.5x3 Skulls into close grip - 70x8 Tricep Ext - 20x8 25x8 30x8(barely got it!! so good)

zyzz. He passed away in august at the age of 23. EVery lift i make is dedicated to him. I've worn an armband with his name on it for as long as I can remember. Rest in peace sweet prince http://4.bp.blogspot.com/_opkI5kI1V_M/TUqFFQkxn9I/AAAAAAAAAEw/VsFDvpNwT1s/s1600/zyzz+perfect+aesthetics.jpg http://sphotos.ak.fbcdn.net/hphotos-ak-ash2/hs373.ash2/65146_442898812225_351749002225_5052141_5165690_n.jpg

Eat slightly over how many calories you use - muscle gain. Eat way over how many calories you use - muscle AND fat gain.

Eat same - run your ass off