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I would drop the cardio on lifting days if I was doing this. If you're trying to put on muscle then cardio is only going to make it harder.

You'll have to include the effects of cardio when you're looking at your diet plus you're going to be fatiguing yourself after an already fatiguing workout.

Not only will your energy be down from the workout, but you're going to be in a pretty good state of catabolism after the cardio.

You'll already be spending 45min or so in the gym doing an anaerobic workout and IMO you should end it there and go take your PWO and start your recovery.

You can still do cardio, by all means, but IMO it should be done on an off day and treated as its own day seperate from the weights.

I agree with Eric and 0311...too many changes in the routine "Beach Muscle" wise and you need to hit those squats first, unless your going to do some competitive benching or something like that the squat is paramount and the routine focuses around that exercise. No ifs ands or butts

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^^^Totally agree.

I'll tell you what Jazon, if you agree to run it like we're saying I'll give you a really cool 5x5 to follow it with that will compliment it and I think will appeal to the volume lover AND produce great results, but still adhere to an intermediate week. (In some ways it will be better but you need to run this one first).

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

ok guys i will run it as you guys suggested ,you know best

Thanx JAY

Glad to see you got those leg curls out of there. In the future if you wanna do hamstring work do some good mornings.

What's with all the accessory work on friday?

Where are the shoulder presses? Did you forget about them?

For a tricep accessory, I'd do dips (weighted even better!)

What does " dead lift 4x5 90% rows" mean? Are you doing deads and then rows? Or is your dl weight 90% of your rows? I wouldn't do rows on Wednesday at all.

Squats go first because of the fact that they use so much energy. Plus they stimulate the production of growth hormones.

The Wedensday squats should be pretty light compared to the other days. Not 90% more like 75%-80%.

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Well, the Blog's (finally) back (again!):
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Here is my newly-created World of Warcraft Blog:
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