so /fit/ I've been lifting for about 8 years. during this

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noko
2016-12-19 04:28:17 Post No. 39735907
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noko 2016-12-19 04:28:17 Post No. 39735907 [Report]

so /fit/ I've been lifting for about 8 years. during this time I've gained lots of mass. 120lbs -> 180lbs. 15% bf at 6 foot. MY goals were always aesthetics and building mass. unfortunately my strength has really lagged behind. Also with a rotator cuff injury as a kid I've been pretty shy on pushing any barbel lifts for chest. I've stayed strictly to dumb bell.

I want to increase my strength. but looking at SS or SL. The routine seems so small . I'm use to full body workouts and it just seems like such a short amount of time in the gym.

any tips for the new year?

noko 2016-12-19 04:41:50 Post No.39735998
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noko 2016-12-19 04:41:50 Post No.39735998 [Report]

>>39735907
current workout plan

A
chest
squat
ohp
lat pulldown
bicep
weighted dips
abs

B
inclined bench
deadlift
db shoulder press
row
bicep
weighted dips
abs

3x8. strength and gains.

noko 2016-12-19 04:42:52 Post No.39736008
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noko 2016-12-19 04:42:52 Post No.39736008 [Report]

>>39735998

I change ever 8 weeks , and go from 5x5 to 3x8. its lots of volume. I also ad some isolations to each

Anonymous 2016-12-19 05:42:09 Post No.39736405
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Anonymous 2016-12-19 05:42:09 Post No.39736405 [Report]

C A N D I T O S

Anonymous 2016-12-19 05:44:02 Post No.39736413
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Anonymous 2016-12-19 05:44:02 Post No.39736413 [Report]

Try r9k

Anonymous 2016-12-19 05:48:29 Post No.39736430
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Anonymous 2016-12-19 05:48:29 Post No.39736430 [Report]

>>39735907
> short amount of time in gym

Why don't you add some accessories? There's nothing that says you can't... Also, once you get done with squats, diddlies, and bench in the same workout you won't feel like you want to do anymore.

noko 2016-12-19 05:53:57 Post No.39736463
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noko 2016-12-19 05:53:57 Post No.39736463 [Report]

>>39736430
true .

so /fit/ I've been lifting for about 8 years. during this

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I'm aware that Imgur.com will stop allowing adult images since 15th of May. I'm taking actions to backup as much data as possible.
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