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post #1 of 4 Old 05-08-2013, 01:39 PM Thread Starter
Barricade643
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Join Date: Nov 2012
Location: Thomasville NC
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Scott 2.0

Okay, so I've decided to put down the cigarettes, eat cleaner and hit the gym more frequently. This will be my progress thread, and at the risk of personal embarrassment I will be posting pictures of progress on a monthly basis. I have a general knowledge of how to lift, but I also know there are way more knowledgeable people out there, so please feel free to critique my progress and offer some motivation. Today is the start of a new me. Pics to follow.

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post #2 of 4 Old 05-08-2013, 01:47 PM Thread Starter
Barricade643
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Join Date: Nov 2012
Location: Thomasville NC
Posts: 108
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Day one: weight 180 lbs

Goal: 200 lbs


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post #3 of 4 Old 05-08-2013, 02:12 PM
Black Hills TJ
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Props on making the decision! Do you have some routines picked out for lifting yet?

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post #4 of 4 Old 05-08-2013, 11:11 PM Thread Starter
Barricade643
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Location: Thomasville NC
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Ideally I'd like to hit the iron 5 days a week, realistically it will probably be Monday, Wednesday and Friday lifting days.I'm a big fan of doing big muscle groups together but I don't currently have a gym membership due to financial issues, but will be resolved soon, so I'll have to stick to my personal weight bench with no spotter. So here is a rough outline of what I plan on doing.


*** Note: all workouts will be 10 reps, 3 sets***
Monday: Chest and triceps
1. bench press
2. incline bench
3. dumbbell presses
4. butterflies
5 push ups as many as I can muster

Triceps
1. Body weight dips
2. Tricep extensions
3. Tricep kick backs
4. Tricep pull downs, wide, narrow, and shoulder width apart.
5 Skull crushers,

Tuesday
abs

Sit ups
crunches
leg raises

Wednesday
Back and Biceps

Biceps

1. dumbbell curls
2. hammer curls
3. concentration curls

Back
1 bent over rows
2 lat pulldowns
3 DB rows

Thursday

Planks
oblique crunches
cardio

Friday Legs and shoulders

Shoulders

1 upright rows
2 lateral delt raises
3 delt front raises
4 Shoulder shrugs

Legs

Dumbell Squats
lunges
weighted calf raises
dead lifts
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