there's one thing i haven't really said before, and i think that it qualifies as great importance so here goes....
i have NEVER EVER really trained legs or even upper back really hard and serious (most my hard work was focused on pecs, and arms basically)
so.... IMHO i can probably gain 20 lean pounds just really focusing on squats and deads, which i am doing right now
again, if i keep this up and not switch around like i usually do, i'll probably be 160-165 RIPPED at the end of october when i post my update pics, last update pics is was 152 RIPPED)
and here's a real cool side note, these deads are making me damn wide
either them or the barbell squats, coz they are the only new exercises that i've been doing (about 3 weeks in on the squats and 2 weeks in on the deads)
and yeah, i train both lifts twice a week lol and i believe that i can do this coz i'm so fucking pathetically weak on both exercises
on deads i pull a massive 110 kg (245 or so) for 6 reps LOL
once i'm pulling 180 kg (bout 400 pounds) for 5-6 reps, then i will maybe be strong enough to train them just once a week or so