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Old 06/14/2007, 08:56 PM   #1 (permalink)
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Two Plans I Wrote (Get Cut/Get Swoll)

Over the years I have put together two different plans to help people acheive their goals.

This one is for those looking to slim down, tone up:
https://www.club3g.com/members/ed/GettingCutRoutine.doc

This one is for those looking to build muscle mass:
https://www.club3g.com/members/ed/Get...ollRoutine.doc

Hopefully these may help out. Let me know if you have any questions.
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Old 06/15/2007, 07:25 PM   #2 (permalink)
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nice write up
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Old 06/15/2007, 08:49 PM   #3 (permalink)
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I really like the first routine. I'm going to give it a shot with my best friend cause I've gained a couple of unwanted pounds. Thanks Ed.
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Old 06/25/2007, 05:37 AM   #4 (permalink)
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good ones
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Old 06/25/2007, 06:10 AM   #5 (permalink)
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not bad except for the lack of legs in the muscle building workout. if you're looking to add muscle mass you can't forget the muscle groups that make up a third of your weight. Running, biking, jumping jacks, nothing is going to make your legs group like hitting them heavy as hell in the gym.



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Old 07/23/2007, 02:25 PM   #6 (permalink)
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Thanks Ed!
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Old 07/25/2007, 03:54 PM   #7 (permalink)
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Quote:
Originally Posted by Anus! View Post
not bad except for the lack of legs in the muscle building workout. if you're looking to add muscle mass you can't forget the muscle groups that make up a third of your weight. Running, biking, jumping jacks, nothing is going to make your legs group like hitting them heavy as hell in the gym.

"This plan focus’ on the upper body and doesn’t include lower body guidelines. Don’t forget, your upper body grows in proportion to your lower body. Not working legs will only hurt your total gains in the long run."

I wrote the plan based on my own workouts.
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Old 07/25/2007, 04:08 PM   #8 (permalink)
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Quote:
Originally Posted by ED View Post
"This plan focus’ on the upper body and doesn’t include lower body guidelines. Don’t forget, your upper body grows in proportion to your lower body. Not working legs will only hurt your total gains in the long run."

I wrote the plan based on my own workouts.


how's it coming along? I can't get into the contest forum anymore so I'm not sure if you even joined up.



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Old 04/15/2008, 10:18 AM   #9 (permalink)
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ed do you know anywhere to find what some of these excersizes mean? such as preacher curl or chainsaw pull?

im pretty familiar with weight lifting but some of these terms ive never heard of.


Good write up by the way!!!
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Old 04/16/2008, 05:48 PM   #10 (permalink)
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Quote:
Originally Posted by Bryanmk1 View Post
ed do you know anywhere to find what some of these excersizes mean? such as preacher curl or chainsaw pull?

im pretty familiar with weight lifting but some of these terms ive never heard of.


Good write up by the way!!!
they are very good write ups

http://en.wikipedia.org/wiki/Preacher_curl

no idea about the chainsaw pull never heard of that one

man I need to get back in the gym (darn work and school)
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Old 06/20/2008, 07:26 PM   #11 (permalink)
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Quote:
Day 1 – Heavy Chest, Light Triceps, Abs:
• Flat Bench
• Incline Dumbbell Press
• Peck Deck
• Skull Crushers
• Abs

Day 2 – Biceps, Back:
• Dumbbell Concentration Curls
• Machine Rope Curls
• Machine Wide-Grip Pull-downs
• Chainsaw Pulls

Day 3 – Shoulders, Traps, Abs:
• Dumbbell Military Press
• Dumbbell Raises (Side and Front)
• Dumbbell Shrugs
• Abs

Day 4 - Light Chest, Heavy Triceps:
• Close Grip Bench
• Dumbbell Kickbacks
• Skull Crushers
• Dips: Burn-Out

Day 5 - Biceps, Back, Abs:
• Hammer Curls
• Preacher Curls
• Machine Close-Grip Pull-Downs
• Machine Pull-ups
• Abs

Abs (Pick 3 Each Workout, But Rotate Different Ones Throughout The Week):
• Crunches - 4 Sets: 30 reps
• Medicine Ball Crunches - 3 Sets: 20 reps, or until failure
• Leg Lifts – 3 Sets: 15 reps, or until failure
• Side Crunches - 3 Sets: 15 reps, or until failure

Building mass is about diet....diet....diet
crappy diet, awesome workout-crappy results
Most people don't understand how important diet is. It is the foundation for success whether cutting or bulking.
A mass routine should be focused on HEAVY compound movements, no isolation stuff.
Box squats, bench, dead lift, etc...
Abs should be HEAVY as well..strong abs are really great a preventive for avoiding back related injuries as well.
I'll post some good reading for you guys after this next day of hell at work. Love the forums here, learning alot about oil and eclipses:P
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Old 07/23/2008, 12:08 PM   #12 (permalink)
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Nice write up! have you ever tried hand/power cleans? they're a great total body workout and when done in strength sets (3 sets of 5, or 10-8-6) they can help improve squats, shoulder press, and deadlifts. hope it helps
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Old 03/03/2009, 08:21 PM   #13 (permalink)
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I can't find Cell-Tech in pill form... the one you found 180 pills for $30-$40...? I have found "Muscle-Tech" but is that the same? Great write-up by the way
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Old 01/12/2010, 08:12 PM   #14 (permalink)
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i have been doing the "getting cut routine" for about 2 weeks now, I can feel it, the 1st week, my ENTIRE body was sore, but this week not so bad, I gave up working out when I got out of the military, just was tired of it, now im getting back into it and looking to drop about 20 lbs, I am 6' and 205lbs, i got out of boot at 175, and was cut and working on a six pack, now I'm back home and got too involved with school and work and now I have time to get back into it and I am determined to loose some of what I gained, wish me luck! my hardest part is the Diet by far, got any ideas to help me with that, I know it is all mental but still is hard once your used to one thing, its hard to change on your own!
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Old 05/22/2016, 02:28 PM   #15 (permalink)
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THANK GOD this is still sticky'd, I been using it for a while.... Accidentally deleted em off my phone when I upgraded. Bless.
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