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iron_worker

Yes I suppose you're right.

Kane

Your size might not have increased as much as you'd like, but your routine is not tailored to that goal.

Instead of looking at something you weren't intending to increase, look at what you were trying to increase. If you managed to increase your 1RM by 5lbs over the last year then you should be disappointed, but that isn't the case is it.

If you went to a strictly mass oriented program, would you expect to crush old PR's? Of course not.

If you went to a strictly strength oriented program, would you expect to tip the scales? See above answer.

And yeah, shame on you for cutting.

Kane's Sig:

"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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iron_worker

I was inexperienced! lol I didn't know any better.

I realized my program is very strength oriented and I should not expect to optimal size gains but this just seemed a bit low. However I probably had gained more than that but ended up losing 2-3lb (or more?) of muscle during my cut. Nothing to do but to keep at er I suppose.

As far as strength gains I've done alright. A year ago I was at:

Deads - 145kg (319lb)
Squats - 255lb
Bench - 220lb
MP - 135lb (I think?)

And now I'm at:

Deads - 170kg (375lb)
Squats - 280lb (not recent... I can paralell box 315lb)
Bench - 245lb
MP - 165lb

I'm not overly enthused with the results but there is some improvement there. I'm happy with MP and deads mainly.

IW

iron_worker

Tuesday Jan 27th/2009

Weight: 188.5lb

DE Deficit DL
-bar x 5
-135lb x 5
-185lb x 3
-205lb 8x2


Back Extensions
bw + 25lb x 10
bw + 35lb 3x10


Oblique Flexion/Stability Supersetted
4xAMAP

IW

iron_worker

Thursday Jan 29/09

20mins LISS cardio on the upright bike

Haven't done cardio in a while. I'm terribly out of shape. This should help drop weight a little bit quicker.

IW

TALO

i would. More size=more strength. (lb for lb maybe not, but overall)


IW - I think your doing an amazing job. For one like Ross said your cutting , so to increased your lean body mass by 7lbs in one year is GREAT !!

Also be happy your arms are still 14.5 and not 14 or less. No gain is better than a decrease espeically when you've lost body fat !

Keep it up and you might hit 200 by the end of this year while keeping that low body fat.

And your numbers for strength are amazing too !

TALO's Sig:

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iron_worker

Thanks for the encouragement ALOT! Much appreciated.

IW

HIThopper

YEEEESSS! ALOT your nickname has stuck nicely

Dub you have come a long way dude.Especially after switching to strength orientated routines,Keep at it!!

HIThopper's Sig:

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iron_worker

Oh I'm not just going to quit! lol Thanks for keeping my head up guys.

I've been tossing around the idea of doing 4 weeks volume program rotated with 4 weeks strength program. Any thoughts on that?

IW