try the lil jack workout http://www.youtube.com/watch?v=TKCGe2Ezr�� it can help
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lift heavier weights mate,sounds like your training enough,main thing with weight training is consistancy,but maybe you could be over training which would cause no results.so cut back a bit,i train nearly everyday but i been doin it for a long time.cut back or even have a week or so off and see how you go.but make sure you keep training.
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bench press+crunches+more cardio
