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  1. Default 10 week size surge

    #1
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    i just bought the book and was just wondering if anyone wanted me to post it up? if so i will do it tommorow.
  2.  
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    Who's it by?
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    Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.

    hailtotheking is a Global Moderator.
  3.  
    #3
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    Quote Quote
    Originally Posted by stephen
    i just bought the book and was just wondering if anyone wanted me to post it up? if so i will do it tommorow.
    Is it a link, harcopy or an ebook mate? e.g adobe?
    The author wouldnt be impressed if it is ebook.
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    #4
    Tom
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    not quite sure what its on, but i dont think it should be in hte mp news section
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    ive got a book i bought it off a carboot
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    #6
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    LOL, are you gonna type it all out?

    Please do
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    #7
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    i will only type the routine because the diet is a bit old.

    phase1 five weeks

    monday
    squats 2 x 7-9
    leg extensions 1 x 7-9
    stiff-legged deadlifts 1 x 7-9
    leg curls 1 x 7-9
    bench presses 2 x 7-9
    flatbench-flyes 1 x 7-9
    incline dumbbell presses 2 x 7-9
    chins or pulldowns 2 x 7-9
    bent over barbell rows 2 x 7-9
    behind the neck presses 2 x 7-9
    dombbell upright rows 2 x 7-9

    wednesday
    deadlifts 2 x 7-9
    standing calf raises 2 x 12-18
    barbell curls 2 x 7-9
    lying triceps extensions 2 x 7-9
    wrist curls 1 x 12-18
    hammer curls 1 x 7-9
    knee ups 2 x 7-9
    crunches 2 x 12-18

    friday
    squats 2 x 7-9
    leg extensions 1 x 7-9
    leg curls 2 x 7-9
    seated calf raises 2 x 12-18
    bench presses 2 x 7-9
    flat-bench flyes 1 x 7-9
    incline dumbbell presses 2 x7-9
    chins or pulldowns 2 x 7-9
    bent over barbell rows 2 x 7-9
    behind the neck presses 2 x 7-9
    dumbbell upright rows 2 x 7-9

    push your worksets to positive failure i.e until you cant do another rep in good form
    when you can get nine reps on the last set or if nine on 1st set for some move up in weight. for abs and calfs 18.
    after five weeks on this carry on for 1 more week dropping to medium intensitystopping every set two reps short of positive failure. then move on to phase 2. i will write phase 2 tommorow because ive got to go to work.
  8.  
    #8
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    Looking at that routine, I'm guessing that after fridays workout you would have the weekend off and then complete wednesdays workout on the following monday. Thus alternating each week.

    The split seems a little strange to me. On monday and friday your working - legs - chest - back - shoulders. Thats a lot of big muscle groups in one workout.

    Wednesday is - back - calfs - tris & bis. With the esception of deads small muscle groups.

    Also behind the neck press!...Leave well alone its renowned for leading to injury as you start to push heavier weights.

    Wrist curls?....Why?

    My first thoughts are that there are much better routines out there. But who knows?....It may work for you.
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    I dont like it either. Too many exercises of only 1 set. You would be better off just sticking to the main compounds and doing 3 or 4 sets a workout.
  10.  
    #10
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    It looks like its kinda following Mike Menzer's (?) HIT principles
    MP Code MP2931 for 5% off first order - and make daddy some money ...

    I dont need to sell my soul, he's already in me
    Stone Roses - "I Wanna Be Adored"

    Disclaimer: All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.

    hailtotheking is a Global Moderator.

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