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Old 11-26-2012, 06:31 PM   #1
z00
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Join Date: Oct 2009
Location: Boston
Posts: 337
My Ride: E46 M3 Manual
Help, hit a platue

5'11.5", 164lbs, 15% body fat. I lift 5 days a week. My weakest point is shoulders as I had a rotator cuff injury a year ago.

What to improve, workout, food, muscles? All criticism is welcome. My goal is to be lean at 8-9% bf and increase muscles mass. I eat quite healthy, 2600-3400 cal a day on non lifting/lifting days. Jump rope for 10min twice a week, squeeze in 4-5 sets of abs between workouts once a week. I have not improved much in the past 6 months.

I noticed when I eat more than 3500 cal/day I start getting fat. I must be doing something wrong.

Pic attached, not-pumped, from my vacation few weeks ago.

Mon, legs:
back squats, 3 x 8 165lbs
trap bar squats with shrugs 3 x 8 225lbs
stiff legged deadlift 3 x 10 95lbs
lunges 2 x 10 50lbs
calves 6x 15 180lbs

chest:
incline bench dd 3 x 6 55lbs each arm
flat bench dd 3 x 6 60lbs each arm
flies 3 x 15 25lbs
dips 3 x 10 body weight

back:
pullups 3 x 10-12 body weight
cable row 3 x 8 180lbs
bb rows 3 x 6 15lbs
3 x 10 50lbs (don't know name, back on bench, dumbbell behind head swing to floor)
21's pulldown, 3 x 21 135lbs (on each set 7 wide, 7 close palm out, 7 close palm in)

shoulders:
front military presses 3 x 10 80lbs
back military presses 3 x 80lbs
side lateral raises 3 x 10 20lbs
front raises 3 x 10 25lbs
back delts 3 x 10 15lbs
bb close grip pull 3 x 95lbs

arms day:
Tris:
close grip press 3 x 6 115lbs
skull crushers 3 x 10 70lbs
pulldowns 3 x 10 70lbs

Bis:
Zottman curls 3 x 10 30lbs each arm
preacher culr bb 3 x 7 85lbs
hammer curls 3 x 8 35lbs each arm
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