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  1. #1
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    Built - I need your help

    Built,

    I've been reading some of your posts here. Very good stuff. Can you give me some pointers? I'd like to shed this last bit of fat around the mid section. I have my diet in order ( I think ). Don't eat junk. Pretty much tuna, chicken, steak, broccoli, 100% whole wheat bread, oats, eggs, some skim milk with the whey.
    Just a little bit of my history. At the end of last summer, I weighed 215lbs. I started mid October on my mission. I've lost a little over 40lbs in 4 months. I've added a few good pounds back on since then. So any way, here are my stats and routine. What should I change?

    Stats: 34 yr, 5’10”, 177lbs, fat – around 15% pinched, Test level – 347, Cholesterol - 125
    Diet: 45 P / 30 C / 25 F. Protein is usually around 280g a day. Total cals is around 2500 - 2700, give or take depending on the day
    Supps: Whey protein, creatine mono – GNC, Fish oil, DHEA 50mg / day
    Routine: Day 1 – Chest / Tri / Cardio
    Flat bench – 5x5 @ 225lbs
    Incline dumbbell – 3x10 @ 50lbs dumbbells
    Flys – 3x10 @ 20lbs dumbbells

    Weighted dips – 3x10 (or failure) with 25lb weight
    Scull crushers – 3x10 (or failure) @ 55lbs
    Push downs – 3x10

    25 minutes on the treadmill @ 6mph

    Day 2 - Lats / Bicep
    3 sets of pull ups till failure
    4x10 – lat pull down
    4x10 – close grip lat pulls
    4x10 – seated rows with V bar

    5x5 – barbell curls @ 75lbs
    3x10 – hammer curls @ 25lbs dumbbells
    3x10 – dumbbell curls @ 25lbs

    Day 3 – Legs / abs / Cardio
    5x5 – squats @ 115lbs
    3 sets of calf raises till failure

    3 sets of roman chair till failure

    25 minutes on the treadmill @ 6mph

    Day 4 – Shoulders / traps
    Standing military press – 5x5 @ 75lbs
    Side raises – 3x10 @ 20lbs
    Front raises – 3x10 @ 25lbs
    Rear raises – 3x10 @ 25lbs

    Shrugs – 3x10 @ 185lbs

    Day 5 – Off / Cardio
    25 minutes on the treadmill @ 6mph

  2. #2
    Bioidentical Bodybuilder
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    I'm on it...

  3. #3
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    One thing I forgot to say. I'm up at 4AM to start training and running. I don't know if that will play a role here or not, but with 2 little ones in the house, I had to make the time somewhere.

    Thanks.

  4. #4
    Bioidentical Bodybuilder
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    Curios about your ab work. Why to failure?

  5. #5
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    I can only manage to do 3 sets of about 20 reps

  6. #6
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    I don't go higher than 8 reps for abs. I do 3x8 weighted crunches once a week.

  7. #7
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    I like how that sounds!

  8. #8
    Bioidentical Bodybuilder
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    ... lying on a bosu ball, with a 75 lb dumbbell on my chest...

    Still like the sound of it?

  9. #9
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    Um...I don't know. Never tried those, especially with 75lbs on my chest

  10. #10
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    Start a little lighter than 75...

  11. #11
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    This is a pic that I took in Jan.
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  12. #12
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    Does your PM link not work PGH?
    "Years of hard work for only a single moment of perfection is a worthy trade." - Myself

  13. #13
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    As far as I know it works. What happens when you try to send one?

  14. #14
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    I just tested it. It's working.

  15. #15
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    You're leaner than 15%.

  16. #16
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    That pic is flexed as I could get though. I pinched at 15%, but I have a feeling its a little higher than that, but could be wrong.

  17. #17
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    I really don't think so. My gut says 12% might be closer to it, but we can say 15% for now.

  18. #18
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    o shit if thats 12% then i rly ned to configure my diet lol.

  19. #19
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    Just wanted to post an updated pic for bf% estimate.
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