The Fox's HST - ROUND 2
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RE: The Fox's HST - ROUND 2 - 4/24/2008 6:05:28 PM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
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4-24-08 / Thursday / 15 reps Current weight : 197.2
Squats - 2 x 100 (wow, i felt it in my quads immediately.. and they almost started to cramp.)
Deads - 2 x 120 (kinda easy, but I still got 4 more days to add weight)
Flatbench - 2 x 160 (thought it would be easy, but on my last set i started to lose some momentum)
BB rows - 2 x 90 (focused on squeezing it at my abdomen and stretching those lats)
Standing DB Shoulder Press - 2 x 30's
Shrugs DB - 1 x 75's
Standing DB Curls - 2 x 30's (wow, what a HUGE pump I got from these. biceps were huge)
Skulls BB Flat - 2 x 60
Sitting Calf Raises - 2 x (2x45lb plates + 10lb)
< Message edited by TheSilverFox -- 4/24/2008 7:08:26 PM >
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to TheSilverFox)
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RE: The Fox's HST - ROUND 2 - 4/25/2008 8:00:19 PM
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felonyr301
Posts: 159
Joined: 9/13/2007
Status: offline
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Nice... depending how things go with my hst cycle... I might follow something along your lines as in keeping the exact same exercises every workout. But damn having deads right after squats I think I'll kill my back if I try that considering I like to go all out on both those exercises. I'll probably have to lower the weight on one of them if I did it that way.
I'll probably do this on the second time... maybe
squats
bench
deads
OH press
bb rows
lat pulldowns
standing curls
calf raises
But anyways good luck on the squats I know how hard it is to come back from an injury and start squatting again!!! Thanks for the motivation dude and your routine is giving me an idea for the next round of hst... yes I added curls and calf raises to this lol...
< Message edited by felonyr301 -- 4/25/2008 8:04:13 PM >
(in reply to TheSilverFox)
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RE: The Fox's HST - ROUND 2 - 4/25/2008 9:50:49 PM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
Status: offline
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quote:
ORIGINAL: felonyr301
Nice... depending how things go with my hst cycle... I might follow something along your lines as in keeping the exact same exercises every workout. But damn having deads right after squats I think I'll kill my back if I try that considering I like to go all out on both those exercises. I'll probably have to lower the weight on one of them if I did it that way.
I'll probably do this on the second time... maybe
squats
bench
deads
OH press
bb rows
lat pulldowns
standing curls
calf raises
But anyways good luck on the squats I know how hard it is to come back from an injury and start squatting again!!! Thanks for the motivation dude and your routine is giving me an idea for the next round of hst... yes I added curls and calf raises to this lol...
yes.. you're right. deads after squats is DEFINATELY not easy... probably why i feel nauteous at the beginning of my workout haha. there is a method to my madness though. you should work from your LArgest muscle group down to the smallest one. this is why i go squats, deads.. bench... and so on.
there's tons of different things you can do. like.. OH press with BB, or OH press with freeweights, or OH press standing with freeweights.. or OH press arnolds (some of my favorites)
i've got all kinds of different type for each muscle group, but i usually leave squats and deads alone. those stay the same, always.
you're right, my first round of HST was kind of a "trial period"... seeing what works/doesn't work
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to felonyr301)
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RE: The Fox's HST - ROUND 2 - 4/26/2008 11:03:02 AM
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felonyr301
Posts: 159
Joined: 9/13/2007
Status: offline
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What you had on the first trial???
(in reply to TheSilverFox)
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RE: The Fox's HST - ROUND 2 - 4/27/2008 11:09:00 AM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
Status: offline
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quote:
ORIGINAL: felonyr301
What you had on the first trial???
?? huh? i don't understand your question
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to felonyr301)
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RE: The Fox's HST - ROUND 2 - 4/27/2008 6:23:29 PM
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felonyr301
Posts: 159
Joined: 9/13/2007
Status: offline
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What was the routine you did the first time you did HST???
(in reply to TheSilverFox)
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RE: The Fox's HST - ROUND 2 - 4/28/2008 2:23:24 AM
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quickfinch
Posts: 239
Joined: 3/15/2007
From: Hafnarfjörður, Lýðveldið Ísland Status: sexy
Status: offline
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I like doing the squats and deads first, it gets the blood pumping. It feels good to get them done and dusted, then you can give your back a chance to recover while you bench, ready for the OH press and shrugs.
Incidentally Mr Fox, what's your view on switching the Dumbbell row for barbell rows?
(in reply to TheSilverFox)
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RE: The Fox's HST - ROUND 2 - 4/28/2008 5:13:18 AM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
Status: offline
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quote:
ORIGINAL: felonyr301
What was the routine you did the first time you did HST???
well, i did several different layouts. but i think it's a bit more beneficial to take things out over 6 days if you can instead of changing it up every 3 workouts. (which is what i'm trying to do this go-round). i guess just let me know if you need new ideas about ways to work biceps/triceps/shoulders/back/traps... etc. the deads and squats though.. those are never leaving.
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to felonyr301)
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RE: The Fox's HST - ROUND 2 - 4/28/2008 5:15:42 AM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
Status: offline
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quote:
ORIGINAL: quickfinch
Incidentally Mr Fox, what's your view on switching the Dumbbell row for barbell rows?
how often will the switch be made? I think both are very great exercises. although i feel that db rows seem to isolate just a bit more than BB rows. i get a workout from both... right now i'm doing db rows
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to quickfinch)
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RE: The Fox's HST - ROUND 2 - 4/28/2008 5:21:17 AM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
Status: offline
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4-27-08 / Sunday / 15 Reps -------- Current weight = 195.4 lbs (yea.. i did lots of physical activity this weekend, and didn't eat as often as I should have. no biggie)
Squats - 2 x 105
Deads - 2 x 125
Flatbench - 2 x 165
BB Rows - 2 x 95
Standing DB Shoulder Press - 2 x 35
Shrugs - 1 x 80
Standing DB curls - 2 x 35's
Skulls BB Flatbench - 2 x 65
Sitting Calves - (2x45's + 25lb)
Workout went great. Wasn't too tired. Lil bit of nausea. Only got 5 hours of sleep the previous night. So I doped up on No-Explode (seemed to help) as well as my normal SIZE-ON creatine haha.
*Only did 2 sets of curls, but the pump I got was amazing haha. Pretty sad when your bicep flexed has more girth than your actual neck hahahah - good times*
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to TheSilverFox)
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RE: The Fox's HST - ROUND 2 - 4/28/2008 12:05:59 PM
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quickfinch
Posts: 239
Joined: 3/15/2007
From: Hafnarfjörður, Lýðveldið Ísland Status: sexy
Status: offline
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My lats have popped out big time from doing dumbell rows, I was thinking of alterating db/bb each workout but like you say db is more of an isolation so maybe i'll just stick with them.
(in reply to TheSilverFox)
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RE: The Fox's HST - ROUND 2 - 4/30/2008 3:57:27 PM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
Status: offline
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4-29-2008 / tuesday / 15 reps --------- Current weight = 197.2lbs
Squats 2x110
Deadlifts 2x140
Flatbench 2x170
BB ROWS 2x100
Standing Shoulder DB Press 2x40's
Shrugs DB 1x85's
Standing DB Curls 1x35's
Reverse Standing Curved BB curls 2x35
Skulls BB Flatbench 2x70
Sitting Calf Raises 2x(2x45's + 35)
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to quickfinch)
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RE: The Fox's HST - ROUND 2 - 5/1/2008 5:50:15 PM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
Status: offline
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5-1-2008 / Thursday / 15 reps --------- Current weight = 199.8lbs (HELLLLLLLLLLLyea, i was so excited. this was my weight AFTER drinking hardcore the night before. luckily i ate ok, and drank almost a gallon of water to re-hydrate myself. 200 lbs HERE I COME!!!!)
Squats 2x115
Deadlifts 2x145
Flatbench 2x175
BB ROWS 2x105
Arnold Shoulder press DB 2x35's
Shrugs DB 1x90's
Standing DB Curls 1x40's
Reverse Standing Curved BB curls 2x40
Skulls BB Flatbench 2x75
Sitting Calf Raises 2x(3x45's)
*The size-on is definately working. i am powering thru my workouts. males and females are staring at me when i lift, and it's for a good reason. I still felt nauteous today thru most of my lifting. that's ok though. The weight is JUUUUst about right. only 1 more day of 15 reps, so i'm sure i can power thru 1 last day. Can't wait for 10 reps, and 6 reps. this is where I will excel. Strength is my forte. Endurance sucks for me, but that's ok... i'll get better
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to TheSilverFox)
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RE: The Fox's HST - ROUND 2 - 5/4/2008 2:36:55 PM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
Status: offline
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5-4-2008 / Sunday / 15 reps --------- Current weight = 199.6lbs (Didn't get to eat lunch before lifting. otherwise i woulda been at 200 lbs i'm sure. no biggie)
Squats 2x120
Deadlifts 2x150
Flatbench 2x180 (perfect. failed on number 15)
BB ROWS 2x110
Arnold Shoulder press DB 2x40's (needed help with my left arm on the 15th one)
Shrugs DB 1x95's
Standing DB Curls 1x45's for 10 reps. I grabbed the 30 lb db's and did 6 more after that.
Reverse Standing Curved BB curls 2x45 (lactic acid heaven. it burnnnnned)
Skulls BB Flatbench 2x80
Sitting Calf Raises 2x(3x45's + 10lb)
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to TheSilverFox)
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RE: The Fox's HST - ROUND 2 - 5/6/2008 7:28:33 PM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
Status: offline
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5-6-08 / Tuesday / 10 reps ------------------------ Current weight = 200.8 lbs (HELLLLLLLLLLlllllllllllllll yes. i ate like a beast today. drank tons of water. and pooped 4 times haha. i FINALLY BROKE 200 lbs. you have NO idea how hard that was. NEXT STOP = 210 lbs. and then the let the easy cutting begin)
Squats 2 x 125
Deads 2 x 160
Incline BB Press 2 x 185
Pullups 2 x Bodyweight
Shoulder Press BB 2 x 125
Shrugs Smith 2 x 225
Dips 2 x Bodyweight
Bicep curved BB preacher curls 2 x 75
Standing Calves 2 x (3x45lb plates on each side)
Real excited about my weight. my upper body is looking BEASTLY. I will get some updated pictures soon. And... i need a bit of a tan, especially on my legs. OH, and i need to get some boxer briefs too. my thighs are growing and crowdin' ma' BOYS. getting annoying
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to TheSilverFox)
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RE: The Fox's HST - ROUND 2 - 5/6/2008 8:58:53 PM
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felonyr301
Posts: 159
Joined: 9/13/2007
Status: offline
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Nice!!! a couple of questions why did you switched out flat bench for incline bench?? Why didn't you brought up the weight for squats it's very close to your last 2x15 squat?
Got to say that is impressive for the shoulder press... are you doing it standing overhead style strict or more of a push press???
(in reply to TheSilverFox)
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RE: The Fox's HST - ROUND 2 - 5/7/2008 5:30:02 AM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
Status: offline
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quote:
ORIGINAL: felonyr301
Nice!!! a couple of questions why did you switched out flat bench for incline bench?? Why didn't you brought up the weight for squats it's very close to your last 2x15 squat?
i like to switch up a few things once in a while. the deads and squats will ALWAYS stay there. ... but i just wanted to try some incline for 6 workouts this time, hit the triceps a bit more with that. i dunno.. i'm weird like that haha.
The reason for taking it VERY slow with squats is b/c i hurt my knee a while back. i'm re-learning squats. and progressing 5 lbs at a time. yes.. i am moving up very slow, but i don't care what anyone thinks. the pain that i felt from improper form was horrendous. i seriously thought i was going to have surgery. Brihead recommended I start very low, and just progress extremely slowly as I am with the squats focusing strictly on form. the weight will get up there eventually.
Got to say that is impressive for the shoulder press... are you doing it standing overhead style strict or more of a push press???
Thanks. the shoulder press is sitting this time. not standing. with the barbell. this is how i maxed 200 lbs as well. and no.. i'm not cheating, i bring the bar down between my nose and almost to mouth level, and then press it up. my shoulders are getting ridiculously big. traps too. i'm lovin' it.
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to felonyr301)
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RE: The Fox's HST - ROUND 2 - 5/7/2008 8:08:10 AM
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futur3
Posts: 141
Joined: 3/2/2007
Status: offline
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Good **** man.. quick question..
did you ever have a gap between pecs, if so how long before they joined? I think we have the same body type, im just alot smaller then you.
(in reply to TheSilverFox)
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RE: The Fox's HST - ROUND 2 - 5/7/2008 9:14:40 AM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
Status: offline
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quote:
ORIGINAL: futur3
Good **** man.. quick question..
did you ever have a gap between pecs, if so how long before they joined? I think we have the same body type, im just alot smaller then you.
how much do you weigh? and how old r u?
you definately have some traps. very nice ones.
i guess i had a little bit of a gap between my pecs.. but not much. they just became more and more full. i started off flat chested of course. i was a skinny RAIL!
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to futur3)
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