Size/Strength MUCH HELP needed

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dirty billy goat

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Size/Strength MUCH HELP needed - Monday, July 21, 2008 7:11 PM ( #1 )
hey i'm 16 .5'11, 180, 15-20 lbs is fat. i eat good, drink a gallon water a day. i been lifting for a year and a half. most of it has been ****ty regardless of going bench 45 to 145 because of past diet, and sports interference and improper training. my current maxes-bench 185,squat 255, dead 260, ohp 115 (seated military is 130)

hows this routine for size strength
if u havnt seen me already here i joined yseterday i'm here to stick around and help others. i know a lot about training just not about setting up a routine. my focus bigger side, rear delts and bigger back. in the very end is cut fat.


Push mon
Incline Db Bench 4x8
Decline Db Bench 3x8
OHP 2x8
CG Bench 3x8
Facepulls 3x8-12

Pull wed
Deads 4x5
Pullups 3x f
B.O. Rows 4x8
Lat Pulldown 2x10
Bent Over rear Raises 2x8

Fri legs
Squats 5x5
Step Ups 4x6
Calves
Leg curl 3x8
Side raises 2x8-10


Sat- optional
pullups 3x f
Cable Rows
BB Curls 3x8 (if not sat then do on wed or fri)
grip
ab work


any advice would be great
<message edited by dirty billy goat on Tuesday, July 22, 2008 8:03 AM>
This city deserves a better class of criminal, & i'm gonna give it to em.
dmobley01

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RE: Size/Strength MUCH HELP needed - Tuesday, July 22, 2008 6:43 AM ( #2 )
looks like a pretty solid routine. 
No the leg press is not the same as doing squats.

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