post the workout routine you did today.
24x24 tfw tattoo healing and gym is nogo until january
>>35097077
post your tattoo
and is the gym a no-go because of the tattoo healing?
Full body cardio/calisthenics
10 minutes rowing machine
4 x 100m sled drags
5 x 5 clean & press
3 x 15 hanging leg raises
3 x 12 chinups
3 x 20 pushups
3 x 10 >weighted dips
Squat 2x1 2x2 95%
CnJ 3x1 80%
leg extension
12x3 warm up
single leg extension
10x3
dumbbell romanian
8x4
front squat
12x1
8x1
5x5
deficit deadlift 4' deficit
5x2
3x3
calf raise
12x4
pause rep leg press
8x5
hamstring curl -pyramid set
8x3
1x6
>>35097077
i would post if my body wasn't absolute shit tier. and yea sweating causes the ink to get pushed out the first month fairly easily, and i also need to get it colored to finish it so i dont really want to tease myself with gains right before i go back. in the meantime im cutting super hard and hoping to take some dnp while it heals
Bench 3x3
Dumbbell chest press 3x3
Weighted dips 3x3
Front squat 3x3
Sumo deadlift 3x3
T bar rows 3x3
Weighted pull up 3x3
Dumbbell rows 3x3
>>35097067
please r8 and gib advice
chest and tri day
all sets 3x8-10
>dumbell chest presses on slight incline
>dumbell chest flies on same incline
>incline bench press
>pec deck
>tricep pull downs with curved bar
>tricep pull downs with rope
>skullcrushers
>>35097067
Weighted Pull Ups 3x5+
Bench 3x5+
Rows 3x5+
Squat 3x4+
Weighted Dips+ Bw Rows x 5x10
Squats 3x5
Bench 3x5
Clean 3x3
Chins 3 sets to fail
>>35097067
Fucked with my 8 hour arm workout
5% 1DAYUMAY
Haven't done anything back in about 40 mins I will be doing
Front squat 3 x 8
Barbell Rows 3 x 8
Hack Squat 3 x 5
Deadlift 2 x 5
Hammer curl 3 x 12
>>35097295
*but in about
>>35097067
Foreskin peel backs x 1
Lube ups x 2
Wang with the fury of 100 Virgins x 1
2 mile run
12 dragon flags x3
12 lying dumbbell flies at 30lbs x 3
20 vacuum planks x3
12 50lb dumbbell shoulder press on each arm x3
12 standing dumbbell lateral and front raise x3
12 50lb dumbbell curls on each arm x3
12 50lb dumbell rows on each arm x3
20 weighted lunges on each leg x3
300 jumping jacks
1200 pushups
>>35097067
In order as I recall:
Dumbbell shoulder press 3x8
Reverse pec deck rear delt machine 3x8-10
Face pulls 3x10 pyramided weight
Front raises 2x8
Side raises 2x8
More shoulder press 2x8 reduced weight
More front raises 2x5-7
More side raises 2x5-7
I think I did more facepulls in there somewhere
Finished it off with another set of reverse pec deck 1xF
All my sets are 15,12,10 then failure for the chest exercises. Adding weight as the reps lower,
Bench
Dead lift
Incline bench
Lat pull down
Russian twist 3x20 with 25 pound weight
Dumbell flys on yoga ball (Dont knock it till you try it)
Bent dumbell row
Medicine ball pass with partner to finish.
8 pounds left to cut and I'll have lost 30 pounds and finally made it. Probably going to start bulk come spring semester.
I'll take advice on this too
Bench 185 1x12 1x10 1x8
Ohp 135 3x5
Incline Bp 135 3x6-8
Dumbbell side raises 3x10-12
Rope tricep push down 3x8-10
Wood choppers 2x12 each side
Tried to be as specific as possible
>>35097085
Yeah the sweat can fuck up the healing. Should only take a week to be fine though
back squats 6x12 at 225
back squats 6x15 at 185
front squats 6x8 at 135
rip in doms
>>35097503
6x12 225
I can barely do 2x10 of that. What are your stats
>>35097094
Relatively high volumes on your raises/chins/pushups, considered moving to harder progressions?
rest day
P.H.U.L
>>35097510
315x8 is my best back squat
315x1 is my best front squat
i've done 225 for 20 once, i felt i had more in me tho.
current goal is 12x12 of 225
4x9@70% Squats. Guess what it is?
>>35097515
That was intentional; I'm doing heavy chest and arms tomorrow.
>>35097544
Give me the rest of your stats bro
>>35097567
o...okay, sry senpai.
225x5 bench
155x5 OHP
no DL cos injury.
3x5 DB Press @ 115lbs each hand
3x5 T bar row @ 155lbs
3x12 Incline cable fly
3x12 Straight arm push down
pushups
pullups
abs
>>35097562
Right, fair enough.
>>35097244
Bretty much what I do, but instead of bitch flies I do decline bench and weighted dips
>>35097067
8 minutes treadmill @ 10~12 km/h, 1.5% incline
10 Wall Extensions
10 Band Dislocates (without band, with the towel)
10 Cat Camels
10 Scapular Shrugs
Plank x 60s
Lateral Plank x 60s x each side
Reverse Plank x 60s
Superman x 8 reps @ holding for 10 sec
Leg Circle Reverse Crunch ( https://www.youtube.com/watch?v=U_xebkAM2YY ) x 8 reps
Same as above but with both legs drawing a circle below 60 degrees x 8 reps
Jackknife x 8
Roman Chair hyper-extension x 20 reps
Burpees x 10
Lat Machine, Classic wide grip x 15 reps x 4 sets
Low Row Machine, superset 15x4 wide grip with 15x4 close grip
Dumbbell Bench Press 15 x 4
Chest Press Reverse Grip 10 x 4
Low Cable Chest Fly, inverted grips (right hand = left cable, left hand = right cable) 12 x 4
Squat, High bar, 12 x 4
Bench Press, Close grip, 8 x 4
Biceps cable curl, 2 x 18
Treadmill, 8 min @ 10 km/h, 1.5% incline
Full Squat 60 sec + Standing Pike 60 sec + Kneeling Lunge 10 sec x 2 + Wheel 60 sec + Lying Crossover Stretch 15 secs x side + Posterior Hand Clasp x 10 secs x each side + Cat stretch x 10 secs + One-Armed Swastika Pose x 10 secs x each side
Decline bench 10, 10, 8, 8, 6, 6, 4, 4, 2, 1
Face Pulls 3x15
Lateral Delt Raises 3x10
Lunges 3x10
Pull ups 2x12
Bench kick-outs 3x30
Honestly not on a program, just doing a variety of exercises to hit the muscle groups from different angles, till whatever rep and set range that feels right, and fatiguing myself by the end of my work out, with cardio on the off days.
It has been an interesting experience.
OHP 5x85,5x135,5x185
OHP work sets 3x5-7@225
DB OHP 5x10x85
Log Press 225 for doubles x5
Circus Bells 3x10x120
>>35097244
db chest presses are the compound & better version (for your rotator cuffs and scapula) of the chest flies, remove flies
pec deck machines are horrible for your rotator cuffs as well, and again you're hitting the same muscle group but badly
ok, triceps
PJR Pullover should be preferred over "skullcrushers"
wait, all you did was pectoralis major and triceps? Is this a new ebin brosplit?
>>35097616
>Lat Machine, Classic wide grip
but with inverted seat, it's a little more difficult/more focusing on the lats
Push press 10x4
Snatch-grip DL 10x4
Chins 10x4
Right at the start of a training cycle, so stupid volume at this point.
>>35097095
Whoa, 9 reps in total, nice.
>>35097682
abcabcx
a: chest try
b: back bi
c: leg shoulder
pro split not bro split
what do you suggest i replace the pec deck and flies with? dips perhaps?
>>35097670
you are a strong guy
Random today but whatever
5x3 315 squat
5x4 405 diddy
3x10 bent over rows at 185
Lat pull downs
Some arm work
Sauna for 15 minutes
I don't even know what I did today
>>35098047
i used to do a routine similar to that.
back/legs
chest/shoulders
>>35097147
Dnp probably won't make you sweat. My sides.
1.5 mile run
3x5 Squat
3x5 Dumbbell Press
3x5 Dumbbell Row
2x5 Deadlift
2x4 chest press machine
2x4 Pec overhead press machine
.5 mile run
>>35097067
Burpees for warm up
AB wheel 3*10 slowly
Chin ups 5*f
Ohp 5 sets pyramiding up then back down (reps 8,7,6,7,8)
Squat low bar, 5 sets pyramiding like with ohp
Calf raises 3*20 (one set each with toes in, neutral, out)
Curls 2*10 (barbell, one set overhand, one set underhand)
Lying triceps extension 2*10 (barbell)
today was a great day, finally hit 4/3/2/1 so the gym bros are finally my friends
>mfw they invited me to their basketball league
>mfw they invited me for wings and beers
I haven't made any new friends since I moved to this city a year ago...so I'm finally going to make it I guess..w/ that being said
light squats-3x8
deficit dead lifts -alternating sets of 4 and 2 with weight increase
press with 1 clean each set-5x5
t-bar rows-super set
lat pulldowns-3x10 increasing weight
was a great day
3x6 deadlift
3x6 squat
3x6 stiff leget deadlift
4x12 calf rises
Ran 1 mile
5x5 bench
3x10 db rows
3x10 db shrugs
3x10 db OHP
3x10 db curls
3x10 weighted crunch
>>35097067
>Binch
4 warm up sets
6 x 5, 255 lbs.
>Seated dumbbell press
5 x 10, 70 lb. dumbbells
>Incline dumbbell press
5 x 10, 90 lb. dumbbells
>Lying Dumbbell Triceps Extension
4 x 12, 40 lb. dumbbells
>Rope pushdown
4 x 20, 50 lbs.
>One arm chin up 35lb pulley assist
1x10
>one arm chin up 40lb pulley assist
1x7
>one arm chin up negatives/lowers 20lb assist
1x10, 2x5
>one arm supinate shrugs 40lb assist
4x5
>one arm push ups with perpendicular arm placement assist
2x15
>ab wheel
15
3x5 bent over row
3x5 lat pulldown
3x5 cable row
3x5 chin ups
3x5 machine rows palm down
>>35099084
are you doing back/chest day?
if that is the case i suggest you add another exercise to back, something for lats perhaps.
One-arm DB row 3x10
Wide-grib lat pulldown 3x10
Lat. pull-in two arms 3x10
Straight-arm pulldown 3x10
Bicep curls 3x10
Incline DB curl 3x10
One-arm high cable curls 3x10
Hanging leg raises 3x15
Crunches side-to-side with weight 3x30
Ab wheel 3x10
>>35097067
Rest day
>>35097067
the power lower portion of PHUL
Did this last friday. This week off.
13, 12, 11, 10, 9 so 55 total romanian deadlift 65 kg
Same reps 10 kg standing biceps curls
5 x 20 sit ups
Workout took 15 minutes. Done at home.
not my routine, but since the last leg work out my quads are completely fucked. couldn't even do ohp, so i decided to bench for the first time in months. was going for 8 sets but failed on the 5th one (only 3 reps), so i left it at that. then 5 really light sets of db ohp and a couple sets of skullcrushers, didn't even count. lastly i went over to the machines and did 3 sets of that shoulder press thingy. was okay.
3x5 bench press
3x10 incline dumbbell BP
4x10 cable flies
3x10 cable flies from below
3x10 SZ xurls
3x6 dumbbell xurls
3x8 Hammer xurls
3x10 push downs
3x10 cable push downs
3x10 skullcrushers
Today's a rest day :(
But I did arms yesterday.
Preacher curls:10x12
Triceps extensions 10x12
Bicep BB curls 3x12
Skull crushers 3x12 2x8
Concentration curls 4x10
Close grip incline push ups 4xf
Most of it supersetted.
Rest day
did 5x25 shitposts on 4chan
>>35101546
mirin. circumference?
4x
15 unloaded squatz
5x255 DL
15 SitUps
Alternating 5 Handstand Push Ups/ 5 pull ups
Mile run
>>35101514
I like your style.
>>35101426
This is useful thx.
>>35101388
How do you like that so far?
>>35101321
Try throwing some barbell rows in your routine and stuff to target your upper back more like face pulls.
>>35101262
Simple but effective, I'm
Not sure the volume would be enough for me, unless I went absurdly heavy each set.
>>35101215
Is this a push day or chest/tris?
If it's a push day, needs more shoulder movements
>>35101579
Right at 19 inches last time I checked. Might be a bit more now.
That pic I had a mean ass pump so it was probably like 20inches or so.
Obviously not natty in case you're wondering.
>>35101609
i thought maybe you're just really short and those are 17ers or something. 19 is pretty nice though, good job.
1xF skateboarding desu senpai. My back is too fucked to lift right now and other forms of cardio are dull as fuck.
OHP: 5x3 (last set is an AMRAP set)
Close Grip Bench Press:4x6 (did 2x8 + 2x10 today)
Weighted Chin ups: 4x6
Seated Cable Row: 3x10-12 (did 4x8 today)
Face pulls: 3x12
Lateral DB Raise: 3x12
Stretching and foam rolling
External cable rotations 3x15
>>35101643
Thanks man. I'm 6'3
My tallness throws the whole proportion of things off.
I weight 254 and people think I weigh 230ish. Sort of feels bad man.
>>35097067
>lbs
Bench
135x12
185x4
225x4
245x4
275x4
275x3
250x5
225x4
135xfucked around
OHP
115x4
135x4
145x4
155x4
165x3+FFFRRRRRRCK ALMOST fuck
170x2+ALLMUfuck
Skullcrusher
I do not know what the bar weighs, but it feels like 25, so I'ma call it 25. Weights are without bar included.
50x6
70x6
80x6
80x4
70x6
50x6
Fucked around doing some cable extensions. Eh.
Seated Lateral DB Flye, One Arm At A Time
40x4
45x4
50x4
>>35101546
>arm day
>>35097067
5x30 decline diamond pushups
T-thats it
>>35097335
What the fucktard is this shit?
>>35101262
This is the closest I've seen to a full back workout. I'm trying to switch up from doing the same exercises every time so thanks for posting.
Does anyone else know more full body back exercises? Tired of always doing the same thing. Feels ineffective
>>35101693
After a certain level one must specifically focus on muscle groups with mass volume to make it grow effectively.
I have to split my quads and hamstrings into completely separate days. I split everything up pretty much but I obliterate every body part.
The intensity I put in to each work out requires a lot of rest in between but ultimately its the best way for me.
>>35097616
> Doing all that in 1 workout
> doing 18 sets of 2 rep bicep curls
>>35101729
I know m8, just yanking your chain. Mirin
>>35101729
Then why the fuck are your rear delts so shit?
>>35101729
But you're not at any sort of high level you're tiny
>>35101765
>>35101766
Forever tiny :(
I thought my rear delts were ok
>>35101792
They're shit compared to your front delts.
>>35101792
>>35101811
I'm saying you need to step up your rear delt game. Don't cry because your delts are imbalanced.
>>35101752
It's 60 minutes workout. And I'll tell you more, it's an A in a AB scheme.
Biceps strength is on B days.
>>35097734
Those 9 reps add up to 3200 pounds
>>35098544
Just be prepared for when they ask to penetrate your anus.
>>35101825
Yeah you're right I think I do too.
I don't even work my front delts that's the funny part.
>>35097067
3x Pullups
3x barbell-rows
3x latpulldown back
3x latpulldown front
3x row
3x row on the cable
3x neck
4x tricep pushdown
3x dumbbell press
abs
i r8 myself 8/8
>>35101832
Wow. So cool. Pounds moved. Bravo.
I move 6000 pounds in a single calf press set, dickhonky.
lat pulldown
cable row
hyperextensions
lat pushdown
preacher curls
all 4x10
>>35097067
5x5 deadlifts 315,335,355,375,395lbs
8x3 bent over rows 185 lbs
12x3 tbar row 90ish lbs
8x3 db rows 100 lbs
6-8x3 pullups
20x3 chest dips
i'm 5ft 9 190 lbs
ss with 5x5 + accesories. Rate my accesories.
Squat 5x5
Bench 5x5
Clean 5x3
Lat Pulldown 3x8
DB press 3x8
Dips 3x8
Calves
Plank
>>35101985
So youre saying youre ~18 times stronger than me cause i know youre 18 times more retarded and retard strength is a pretty amazing phenomenon.
>>35097067
Back
Wide grip lat pulldown 3x12
close grip lat pulldown 3x12
Seated cable row 3x12
T-bar row 3x12
Upright row 3x12
1.5mile sprint on treadmill
>>35102089
You're not getting far kiddo. I bet that you stall soon enough.
3x6 overhead press bb
3x10 overhead press bb
3x12 overhead press db
3x12 face pulls
3x12 rear delt work
3x12 lat raises
was bored felt like doing a lot of presses
Lower body day:
HB squat: 2x5x120kg, 2x4x122.5kg, 1x6x120kg
Good morning: 6x55, 6x60, 6x55
Leg press: 4x12x+200kg
Standing calf raises on a plank: 3x12x110kg
Hanging leg raises: 3x15
>BB row 5x5
>DB row 3x5
>Lower back extensions, 5x12
>wide grip pull ups, 5x10+
>ez curl 5x5
>shrugs 5x10+
4 day split, today was back/bi day desu
>>35097067
Bp warmup
5x20kg
4x50
3x65
2x80
Bench press
5x95
5x95
5x95
Skullcrushers
12 x 40kg
12 x 40
12 x 40
Tomorrow is ohp and curls.
Then squats and calf and then on friday diddies and rows.
3x12 Incline Remote Raises
3x6 Prone Tablet Rollovers
3x6 Single Arm Blanket Flys
>tfw rest day
Deload week on 5/3/1
Bench press 3x5 @40%, 50%, 60%
CGBP 5x8
DB Rows 5x10
DB Pullover 5x10-12
Chest Fly 5x10
Deadlifts
100x5 (4 sets)
130x4 (1 set)
150x1 (1 set)
Lat pulldowns 10x4
Facepulls 10x4
Low row 10x4
>>35097067
Bench Press 6 x 6 (Drop sets)
Incline Dumbell Press 4 x 8(Drop sets)
Dumbell Flies 4 x 10
1 min plank x 2
Various Crunches 3 x 12
>>35097067
Pyramid Deadlifts up to a double at 465, then hamstring curls 3x8 then the forearm rope rod thingie.
>>35102239
what too much accesories, which i would say only db press overlaps, or 5x5 is bad?
Pull Day
Deadlift 1x5
Weighted Chins 3x5
Yates Row 3x12
Hammer Curls 2x8
Face Pulls 3x12
5x5 binch
2x5+ paused binch
5x5 pull ups
4x8 ohp
3x8 bb curl
3x8 rpd
Push day:
Bench 5x5
Incline 3x10
Incline flies 3x10
Dips 3x10
Cable flies 3x10
(2 shoulder exercises)
Tri-cable pushdowns 3x10
Kickbacks 3x10
TM Volume day, had to drag myself in the shower. This shit kills me.
>>35098129
nah i know dnp makes sweating super bad but lifting involves a lot of rubbing which in combination with the sweating is really bad. i also might sleep out in my car if i need to since its decently cold here.
>>35097067
i dod 2x5 hammer curls
then 2x5 dead lift
then 1x10 bench press
and then 2x12 that shoulder thingy
i m professional doctor believe me
>>35097067
Squats
>142.5kg 5x5
Bench
>95kg 2x2 , 6x3
>75kg 3x7
Deadlift, Beltless Deficit
>160kg 2x3
>150kg x5
>>35103561
let me guess, u count your weight as part of squat.
>>35103577
Nah, but I do weigh 117kg.
>>35103577
why would he do that?
>>35097147
Lol pls, you can train the next day no probs, just dont smear it on some sweaty padding or something. Wear something that leaves the tattoo uncovered and train as you normally would.
>>35097147
Don't go to the gym while it's helping. My bud s got infected from just that. The gains can wait
Lower body and shoulders
Squats 5x5 1pl8
Front squats 3x8 at 95lbs
Deadlifts 2x5 2pl8 (alternating with hyperextensions)
Calf Press 4x15 at 205lbs
Leg Press 4x15 at 295lbs
OHP 5x5 at 85lbs
Facepulls 4x12 at 45lbs
I was doing PHUL for a bit, but modified it because I hated BP, Row, and OHP on the same day. So I moved OHP and shoulder work to lower days. Now my week is Chest/Back on M and Th, Legs/Shoulders on T and F (as opposed to a strictly upper/lower split).
fwiw I injured myself doing squats a few weeks back which is why my weights are so low (and why I'm moving towards front squats, which are much less awful to me).
So far so good.
>>35103776
how would i not smear it while benching? its on my back. if it was on my leg or something it wouldnt be a real problem and id just wrap it and call it a day
>>35103797
yea i know, its really disappointing desu senpai
5x10 Hammer Curls
5x5 Barbell row
3x10 weighted chinups
3x8xf preacher curls
>>35101729
So many people on /fit don't understand this. They think they can just stick to their 5x5 compounds and be done with it.
Bench Press: 3x5
Military Press: 3x5
Incline Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x8-12
Rope Pushdowns: 3x8-12
Overhead Dumbbell Extension: 3x8-12
>pic related
>>35097067
Today was a break.
But since we're talking routine, tomorrow is Chest/Triceps:
Bench Press - 5x5
Incline Dumbbell Press - 5x12
Cable Fly - 5x12
Dumbbell Fly - 5x12
Cable Tricep Extension - 5x12
Incline Skullcrushers - 5x12
Close Grip Bench - 5x12
B day of SL
3x5 Squats
3x5 OHP
1x5 DL
3x5 Weightened Chinups
2x8 Biceps Curls
Haven't done it yet, but here's what j will be doing
Highbar squats:
10x3 with 340lbs
Bench:
10x3 with 220lbs
Weighted planks:
2x30 second holds with 135lbs
Then whatever I have time for/feel like
i ran then became the master of stairs
>>35097067
Went to sleep at 10:30
Woke up at 17:00
Fapped up to 19:30
Got a coffee
Played vidya up to 22:00
Went to work
Here I am
I am so never making it.
>>35106394
You're not gonna make it only because you tell yourself you're not gonna make it.
>>35101792
from the thumbnail I thought at first it was a tumour or - you know - that disgusting pink blob they put in McNuggets
than I saw it was roids
I haven't gone to the gym yet but last night was
BACK SQUAT -- 3x3x375 low bar, 1x6x315 low bar, 1x8x275 high bar, 1x12x225 high bar
FRONT SQUAT -- 1x12x135 feet touching, 1x10x185 feet touching, 1x6x225, 1x1x275, 1x1x325
LEG PRESS -- just did a shitload of high rep work; six sets or so
LEG EXTENSION -- more high rep work focusing on contraction; about six breakdown drop sets.
fsq 135/3x3 110/3x3
rack hold 180/10sec x 3
pullup 3 sets
plank 3 sets
db row 36/15x5
>15 minutes HIIT on treadmill
>Dumbbell Curls
>Dumbbell Plank Rows
>Dumbbell hack squats into row
>EZ bar Curls
>Tricep Extensions
Just a Lazy day for the most part
Cable rows 5 x 10-12
DB shrugs 5 x 10-12
Lat pulldown 5 x 8-10
Face pulls 5 x 10-12
Ez bar preacher curls 5 x 8-10
Standing dumbell curls 5 x 8-10
Real small workout today
Front squat:
1:135x4
2:135x6
3:155x4
4:155x6
5:155x6
Hit planks and some other core also, only had about 30 mins.
Diddly, 5x2
Chin ups, 4x12
Pendlay rows 5x5
One arm lat pull downs 4x12
Preacher curl 4x10
Hammer curl 4x10
Incline dumbbell curls 4x10
Concentrated curls 4x10
>>35106746
Your biceps will have mad peaks
>>35106775
gotta keep em joocy
>>35101792
What'll you do when you're 35 and can't get it up because you tampered with your endocrine system?
>>35106746
>4 variations of curls, chinups, one arm puilldowns
you are a curl bro
>>35106820
if only there was some drug you could take to give you a boner
>>35101598
regarding PHUL, not sure yet as this is my first week doing it. seems like a pretty solid program though, built around tried and true compound movements
Today's a rest day, earlier I speed walked for 40 mins and will do again in about an hour.
>>35106845
my arms are actually pretty weak compared to the rest of my body Tbh familia.
bench 10x3 @265
i have a cold so thats all i did
>>35097067
deadlift, 325lbs - 1x6
power cleans, 125lbs - 3x5
>>35097067
20 15 12 lat pull over going higher in weight.
3x12 Lat pulldown.
5x5 pendlay row, super set with bent over dumbbell row, brought to belly
3x6 floating deadlift.
3x8 preacher curl
3x8 T curl
3x12 hammer curl superset with supinated grip pullups 3x5
Then bicep occlusion(tie off the bicep with a band, do curls to failure) rest but dont untie, do that 3 times then untie.
i only did chest today because i needed time to study but I feel like I had a good workout
bench: 4x8 135 lbs (first time doing 4 full sets at this weight) 1x10 115
incline db press
cable chest flies
machine chest flies
dips
Weighted Pullups 3x6
DL 3x1 [worked up to 3 singles, working on form atm]
3x12 t-row
3x12 lat pulldown
3x12 facepull
3x12 GHR
resting today, yesterday I did;
power clean 98 kg 3x3
squat 144 kg 5x5
ohp 66 kg 5x5
weighted pullups 10kg 3x5
and today I'm pretty sore after taking a few days off for thanksgiving
275lbsx15, 365lbsx15, 455lbsx15
365lbsx15, 455lbsx15, 545lbsx15
455lbsx15, 545lbsx15, 635lbsx15
This is squat press machine
This is all mixed in with 1000ish reps of calves at heavy weight. Single leg press machine x45x3 heavy weight. Hammy machine mid weight x3x45. Keigle machine thingy x45x3 good weight. Opposite keigle mavhime thingy x45x3. And more calves...
Squat 5x5
OHP 3x5
Push Press 3x5
Jerk 7x3
Lat pulldown
Dumbbell rows
Incline bench press
Gonna do some abs and arms at home
>>35098544
normie
>>35097067
8 rounds of boxing, and a 3km run
4x8 lat pulldown
4x8 bench
4x8 bicep curls
4x8 weighted ab
Adding weight each set
1 x Nap to failure
>>35097067
Upper body day.
Barbell Row 4x8
Incline Bench Press 4x8
V Pulldown 4x8
Lateral Raises 4x8
Curls 3x10
Pushdowns 3x10
sick pump mane
5x8-12 of:
Squats 60-70% 1RM
RDL
Good mornings
Lunges
Quad machine SS with Hamstring curl
Standing calf raiser 3x25
Sitting calf raiser 3x25
Barbell rows 3x5
Chinups 3xF (I am still weak at these)
Lat pulldowns 3x10
Facepulls 3x10
Biceps curls 3x5
Some curls with machine 3x10
3x5 bench
3x5 squat
3x5 row
3x10 skullcrushers
2x15 weighted situps
R8.
Squat 2x5 70 % of 5RM
OHP 2x5 80 % of 5RM
Rows 5x5 90 kg
Narrow EZ-bar curls 3x12
Hammer curls 3x12
Wrist roller 3x3
Pull ups
Squat
DB Bench
Cable bench
More pull ups
Hammer curls
>>35097067
Squats 3x5
Roman Deadlifts 3x8
Leg Press 3x8
>>35113372
mah nigga
Upper body:
Bench 4x8
Row 4x8
incline db bench 10, 7, 9 (3x10)
chinup 10,10, 6 (3x10)
lateral machine raises 3x12
incline curl 2x12
skullcrusher 2x12
Bench Press 4*8
Shrugs 4*12
Dumbell curls 4*12
Decline dumbell bench press 4*12
Lying triceps extension 4*12
Lateral raises 4*12
I'm on a fullbody routine but I had some bad lat and leg DOMS so I skipped squats and 2 back exercises. Still went hard and upped my weights on both bench presses.
Rest day today...
tomorrow is:
5x5 squat: 210lb
3x12 hang pwer clean
4x10 widegrip pullup
5x5 snatch
Pecs - 4 sets of 10 (50/60/65/70)
Dips - 4 sets of 10
Bicep curls - 4 of 10
30 min exercise bike
Vibrating machine thing? - 12 min
Bicep curls - 55lb, 3 sets of 10
I'm trying to cut my weight down to 150 from 180, but I've been having problems. Shin splints make it so i can't run and I don't really know how else to lose weight.
Overhead Dumbbell Press 4x10
Lat raises 3x10
Cable cross 3x10/1x15
Arnold Press 3x10
Machine shoulder press 3x10/1x20
Squat 3x10
I just got surgery for a broken nose, so super-heavy lifts are off-limits for two weeks.
Bench 225 3x5
Bench 200 5x5
Triceps 5x8
Diddylift, 6x6 warm-up, 3x3 work
Pull-ups, 3x8 warm-up, 3x6 weighted
T-bar rows, 3x8
Weighted Pullups +5kg 3x10
Bent Over Rows 70kg 3x10
Weighted Chin-Ups +10kg 3x7
Bicep curl 42,5kg 3x9
Hammercurl 15kg 4x12
inb4 butthurt on brosplit by 5x5'ers
Shoulders:
Dumbbell Should Press 4 x 8-12
Arnold Press super set with Front Dumbbell Raises 3 x 10
Side Lateral Raises superset with seated lateral raises 3 x 8-12
Dumbbell upright row superset with Barbell 3 x 8-10
Standing Shoulder Press 4 x 8
Seated Shoulder Press Barbell 4 x 8
Cable Pulls 4 x 10
Dummbell Shrugs 4 x 8-12
Machine Shrugs 4 x 8-12
Rear Delt Flyes 4 x 10
Triceps
Weighted Dips 4 x 8
Tricep Pushdown Cable 4 x 12-15
Tricep Rope Pushdown 4 x 12-15
Skullcrushers superset with close grip pushes 4 x 12
Standing Dumbbell Tricep Extention 4 x 12
Cardio:
20 mins on elliptical
Took like 1 hr 45 mins
Come at me faggots
>>35101825
>>35101811
body /fit/morphia all over
Chest and Shoulders
5x5 Flat Bench
12/10/8/8 Incline Dumbell Press + Incline Fly
12/10/8/8 Arnold Press + Bent Over Rear Delt Row
12/10/8/8 Upright Row
12/10/8/8 Lat + Front Raise
Straight up SS, pretty simple.
10 minutes on the treadmill
5X5 Squats
5x1 Deadlift
5x5 OHP
Another 10 minutes on the treadmill
