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  1. Tonycfh

    Routine Challenge

    I've just finished Layne Norton's PHAT and have seen great results. From now on i will be lifting at home instead of the gym. I would appreciate if someone could give me a 4 day routine hitting each muscle group twice a week with free weights only. Thank you.
  2. Tonycfh

    My first cut. some questions

    So i'm starting my first cut monday and from the research i've done it seems that the only thing that matters is that i'm in a calorie deficit, about 500cals.That i get at least 1g protein per pound of bodyweight...even more since i'm cutting and want to maintain mass.That i lift heavy and do...
  3. Tonycfh

    Pre workouts and Pounding heart

    A while ago i woke at night and my heart was pounding....not fast just hard and the next morning i would be short of breath and really aware of my heart!then it would go away for a week or so and then come back!For the last 2 days my heart has been kind of pounding and i'm having ****ty...
  4. Tonycfh

    My upper lower: opinions

    Monday Upper:Flat bench 3x5 Seated DB press 4x6-12 dips BB Curls 3x6-12 Rows 3x6-12 Tuesday Lower:Squats 3x5 - 3x8-12 (6 total sets) Romanian Deadlift 4x8-12 calf raises 10x15-20 Thursday Upper:OHP 3x5 DB/BB Bench 4x8-12 Pull ups Shrugs 3x8-12 Rows 3x8-12 Curls 3x8-12 Friday Lower:Deadlift...
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