Didn't have any weightlifting background, just frankensteined together a weightlifting program off the internet, three days with a rest in-between.
>Day 1:
>Deadlifts 5X5
>Barbell Rows 5X5
>Chin Ups 5X5
>Day 2
>Flat Bench Press 5X5
>Military Shoulder Press 5X5
>Close-grip Bench 5X5
>Day 3
>Back Squats 4X10
>Lunges 4X10
>Calf Raises 4X10
I've been doing it a while and are between 25 and 35 kilos for these exercises. I have no idea if that's good or bad for a beginner, but I suspect its not so great, and I haven't really noticed much of an improvement appearance-wise.
Am I screwing something up, or do I just have to be patient?
>>35704467
You need to do more than 3 lifts a day. My workouts always had between 5-8
>>35704483
Any suggestions?
>>35704467
SS and GOMAD desu senpai
>>35704492
Is GOMAD really a good idea? I'm already skinnyfat with a gut I want to get rid of.
>>35704467
If you really dont want to do a real program, then your workout actually seems ok, but i would add some different rep ranges.
mayby make
alternate rows and deadlift order(very hard to max rows after deadlifts
chin ups 3x8 (assistance?)
close grip 3x8
back squats 5x5
>>35704467
Too much volume on deadlift imo and you need more pulling. Also some rear delts isolation
>>35704467
Looks like shit, I don't even want to write what's wrong with it because my fucking head hurts and that would be to much fucking writing.
God damn, the paaaaaaaainnn.. Ugh.
>>35706352
>barbell flies
>1xF bench press
something tells me this is a troll
>>35706769
Naw man, it's legit, I promise.
>>35704467
>Don't come from a weightlifting background
>Expects people posting on a fucking anime forum to have a weightlifting background
Kek.
If only there were some kind of GUIDE or MANUAL on the FIRST POST of the FRONT PAGE, that explains all this, in FAR greater detail than anyone on the internet can be bothered telling and retelling and retelling again for every individual post on /fit/ of people trying to start a program for themselves.
>>35704503
Clean bulk son, it's more than likely your diet is your problem here.
I was where you were but if you focus on being ready by summer of 2017 you'll be a sick cunt. Cut now and you'll look like shit come June.
>>35704467
Why do retards who are just starting out always insist that the well established beginner programs are not good enough even though they have no idea what they are doing and just make up random shit thinking "I CAN DO BETTER, BUT I BETTER GO ASK THOSE GUYS FOR ADVICE EVEN THOUGH I COULD JUST FOLLOW A FUCKING PROGRAM."
You are never going to make it. Enjoy your 4x10 calf raises.
>>35704483
>all i do in the gym is snatch, clean + jerk, squat and sometimes either rows or presses after
>i'm probably stronger than you are
hehe
have fun with your memes
