First pic (pic related) is me on the 9th. First reply is me on 12/9/15. Post your progress /fit
hey guys lets post our bodies(gay)
>>35568389
>>35568393
what's your ab regimen?
About average for 1yr, good job. You should bulk though, put on some size so you can take a normal pic without myspace angles to hide your skelly arms & shoulders.
>>35568389
tbqh f a m you seem to be going backwards with that no flex pic, but good for you if your lifts increased I guess?
>>35568414
Oh nvm, 1 month.. not 1yr... pretty good / above average progress actually, but plz put on some size. thnx anon.
>>35568402
I do weighted sit-ups with a 45 pound plate until my hands can't physically grasp the plate 4 times a week. I average 150-250 a day until my hands get too sore to do anymore
>>35568389
Flexed with pump vs no flex and no pump. Any faggot can take these pictures within an hour of each >>35568393
other
Cutting for lacrosse season so I don't get fat, probably should have mentioned that. I've lost 15 pounds in a little over a month.
>>35568441
Your argument is invalid faggot
5 months, from mid April of 2015
>>35568489
Jesus, well done. Diet /routine?
>>35568489
This is from about a week ago
>>35568503
Low carb, 5 miles walking every day for about 3 months. Worked out from home because no gym membership. Did a split routine (bench, barbell, dumbbells). Don't ask me about my legs
>>35568531
Did you juice?
>>35568489
thats insane, natty?
>>35568548
No, I worked out prior to that for about a year but then was out of the gym for a good year after starting college. Lifts were never impressive though. I started at 190 and I dropped down to around 153 in the second photo. The last 2 I posted are at about 157 pounds.
>>35568531
Did you skip leg days?
>>35568512
are you natty. please be honest equal restecp either way
>>35568555
Natty except for that tan senpai. I was on that there MT2
>>35568596
Yes, I didn't start doing front squats until recently and the barbell at home only went up to 95lbs. "Leg day" was an extra cardio day
>>35568467
.... He just meant that it wasn't impressive. A timestamp doesn't render his argument invalid, it just reinforces what he said.
b-be gentle, it is my first time
Yes I know I have chest gap, but well I gotta work with the genetics I am given right?
>>35568431
how 4x a week?
do you do 4 in a row? do you split?
would like to incorp this into my current routine
thanks in advance
>>35568531
What's your split routine? No squats? Would really appreciate specifics as I have 5 months to kill and would like your results
>>35568784
I'm doing front squats now that I have a gym membership again. I have terrible posture so I'm doing front squats to correct it until I even think about back squatting.
Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
4 sets of Chest Dips until failure
3 sets of Barbell Curls, 15 reps
3 sets of Preacher Curls, 8-10 reps, drop the weight to half, and push out another 8
3 sets of hammer curls 8-10 reps
Tuesday: Legs/Calves
4 sets of Squats 8-10 reps (aim for 10-12)
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions 3x10
3 sets of Leg Curls 8-10 reps
Calves
Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Long bar row 8-10 reps
3 sets of Hyperextensions 8-10 reps
Thursday: Shoulders/Triceps
4 sets of Shoulder Press (seated dumbbell) 8-10 reps
5 minutes of bench tricep dips, 7 sec rest between sets; at least 10 rep sets
3 sets of Upright Rows 8-10 reps
3 Sets of Lateral Raises 15 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 15 reps
3 sets of bench tricep extensions (laying on back) 8-10 reps
*Saturday: Full Body
3 sets of Deadlifts max
3 sets of Squats max
1 sets of Lat Pulldowns 10 reps (one weight increment more than you used on Wednesday)
*If you squatted 220 on Tuesday, then on Saturday your sets look like 235-225 x Max. Aim for 5+reps with 235 on first set, 220 on second, etc.
I keep compound lifts to no more than about 12 reps. Always shoot for the higher end of the rep range. Isolation's I shoot for around 15 reps to failure. At most 30 secs rest for isolation's and 1 minute 30 seconds for compounds.
>>35568721
I have a chest gap too, we're all gonna make it
>>35568588
>>35568555
>>35568605
You really think he's going to admit to illegal drug use?
You don't drop 45 pounds of fat in 5 months and gain 15 lbs of muscle and wind up shredded naturally.
>>35569290
How is 157-153 = 15?
189-153 is 36 pounds. Where do you see 15 lbs of muscle gained? That's an average of about 2lbs a week. Apparently /fit thinks losing 2lbs a week isn't natty.
>>35569290
"What is lighting?"
>>35568612
>natty except.
So no nigger. That's called not natty.
>>35569459
Do you know what MT2 does?
>>35568612
i bet you use powdered jew so no, you are not natty
>>35569474
no bio gro here, mr pocketliner
