/routine/
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You are currently reading a thread in /fit/ - Fitness
Would a PPLxF be good for hypertrophy and strength?
I'd do PPLPPL but I can't go to the gym that often.
>>36432472
is that cult of dusty?
>>36434465
It's Tim Sharky, a Pimp an ex loan Shark.
He stabbed Zyzz to death.
He also looks after all the stray dogs in Pattaya and beats people up who kick them.
>>36432472
>>36434493
>idolizing someone who can't do better than prostitutes
>>36434559
>idolizing
wew lad...
>>36434559
>implying he isn't living the /fit/ lifestyle
Besides, he doesn't even pay for the girls.
>>36434627
>girls
>>36434627
They're not girls
A:
bench 3x5
incline 3x6-8
weighted chins 3x6-8
tricep iso 3x10-12
squats 3x5
calf raises 3x15
B:
ohp: 3x5
lateral raises: 3x6-8
deadlift: 2x5
t-bar rows: 3x5
curls: 3x1-12
ab iso
is this a good intermediate program? i was doing greyskull lp for around 3 months, my linear progression stopped, current stats for 5:
dead: 105kg
squat: 90kg
bench: 70kg
ohp: 47,5kg
>>36434591
Yes? That's exactly what you're doing.
>>36434680
also would ABxABxx be too much? should i stick to 3 lifting days
>>36434651
>>36434659
He's got a radar for ladyboys. He's been in fights with them and got stabbed by one.
>>36434680
...You....you are not an intermediate.
And your program sucks.
>>36434680
don't make your own program if you have no idea what you're doing.
stay on a linear progression program and start eating.
What does the F stand for?
>>36434834
Flex day
>>36434834
Full-body workout
>>36434834
Faggot, ie. you.
>>36434834
Full Body
Pls help.
Making progress on a cut here, and trying to fix an imbalance (I neglected pulling for awhile, and now occasionally strain my upper back doing OHP). I'll be cutting for another ~4 weeks, then can bulk for real progress.
Routine is based on Greyskull; Squat on 1st and 3rd days, deadlift on middle day, alternate bench/ohp, rest is mostly alternated. I also do treadmill HIIT 2 days/week and heavy bag HIIT once a week on non-lift days.
Just trying to cure the imbalance, and the programming is ok to not overwork muscle groups. My home gym setup has no machines; I'm basically restricted to barbell, adjustable dumbbell, and bodyweight exercise.
Stats (all for 5 reps)
OHP - 1pl8
Bench - 170lb
Squat - 2pl8
Deadlift - 277lb (sorry, metric plates)
Pendlay Rows - 150lb
Chinups & Dips are still bodyweight
Power Clean (3 reps) is 1pl8, still trying to figure form out
Routine AxBxAxx
A is Squat, B is Deadlift. The other lifts are alternated below. Question is, is there a particular way I should group them?
Bench or OHP (alternating)
Pendlay Row
Chinup
Rear Delt Flies
Dips
Curls
Wrist Roller (been doing deadlift work set with straps, my grip limits it & I don't like mixed grip)
Lying Tricep Extensions - Haven't been doing these lately because I feel like I have enough tricep volume with ohp, bench, and dips, but I like them.
Pls help. My workout feels unbalanced.
>>36435867
Also want to mention I've got about 2 years of experience, but I had a motorcycle crash after about the first year, then went through a divorce, and it all fucked my shit up. Been back at it for about 2.5 months. Just started noticing the stated imbalance.
Please don't tell me to "stick with SS" or something like that; that's what got me into the imbalance situation.
>>36435867
Also also: I wouldn't mind switching to something like PPL, but I need a 3 day routine; I'm an engineering student and now a single dad, and there's only so much time in a day.
Only reservation with a PPL routine is my equipment limitations. I don't know of much I can do for legs without machines.
>>36434493
Zyzz died from a heart attack
>>36434682
>implying
what's to idolize in a midlife crisis train wreck?
>>36435922
Squat, deadlift, good mornings, sldl, rdl, Nordic ham curl, front squat, dB swings, hip thrusts. Single leg squat, sprints, plyos
All either need a barbell, dumbell or nothing at all
>>36436041
Is deadlift on leg day or pull?
I assumed DL = pull. Same for SLDL, RDL, GM... am I wrong here?
>>36436041
Also, is PPL ok if I can only do 3 days/week?
I'm not really at the intermediate level of lifting yet...
>>36432472
>Watching some video on pattayan night life, streetcam kind of stuff.
>Pretty interesting, amazed by the sheer amount of ladyboys.
>The ladyboys either look pretty (damn) good or horrid an manly.
>See pic related walking around like a troll.
>Lel
>>36435963
That's what they wants you to believe
>>36435963
Yeah his heart was attacked by a knife
>>36436082
Pattaya is a wild place, but tbqhfamilia most of the girls there aren't down for wild sex. They just want you to cum and be gone, which is more or less how all cheap hookers are.
Jakarta had the best hookers imo
>>36435984
You tell me?
does anyone have a sample routine for PPLxFullbodyxx.?
>>36436292
I can tell you that you're a giant faggot and you moms pussy stinks
Knee soreness/pain after squatting is a sign of not keeping the heels on the ground?
>>36437185
That or not using the glutes enough
>>36436082
How do I watch these videos?
>>36437208
Knees never cave in.
The knee that is suffering is the one in which I have a reduced dorsiflexion compared to the other one.
>>36437167
But everyone's mom's pussy stinks. That's what pussies do.
>>36437219
By using your eyes
https://www.youtube.com/watch?v=88Wb0nAkDS0
What do you guys think of this? I lift only 3x a week
Day 1
Squat
Bench Press
Pull-up
Tricep exercise (skullcrusher/close grip bench/pushdown)
Day 2
Deadlift
Overhead Press
Row for thickness (t-bar/cable)
Bicep exercise (incline/hammer/preacher)
Day 3
Split Squat
Weighted Chest Dip
Row for width (underhand barbell)
Face Pull
Sometimes ill add in barbell shrugs and lateral raises
I change my rep ranges on compounds every month or two from 3x10 to 5x5 and vice versa
Monday: deadlift and related hypertrophy work
Tuesday: push + curls
Wednesday: off
Thursday: legs
Friday: pull
Saturday: push
Sunday: off
Coming off of high frequency squats and being fat. Goal is to look joocy and deadlift heavy.
>>36432472
Do icf, SS, or SL.
Pick one, if you choose SS or SL add a bit of accessories to each day. Guaranteed strength and hypertrophy
>>36434627
he pays for the girls
>>36434627
>he doesn't even pay for the girls.
you're so desperate it hurts
how shit is this? not fully fleshed out yet, just the basics
not sure what set-rep ranges to use, ideally this is a summer aesthetics routine and I switch to a strength routine in the winter
ABxABx Repeat
Day 1: Chest, shoulders, triceps (and traps?)
Day 2: Legs, back, and biceps
(legs need their own day?)
A
flat bench 3x10
OHP 3x10
upright row 3x10
barbell shrug 3x12
B
squat 3x10
deadlift 3x10
bent over row 3x12
chin-ups 4x12
calf raises 3xF
I need help
>>36436123
highly underrated post
Sharky is a fucking manlet btw
>>36434627
>girls
>>36432472
those feet look swolen... oedema?
>>36441862
Nah, the cunts like 55 years old. My grandpa has the same sized feet, something about arthritis/walking lots.
>>36432472
I'm about to get into going five times a week; I was thinking something like xPPLxUL, as in hypertrophy and then power.
I don't really know how to power though, so at the moment it's pretty much U: bench, ohp 5/3/1 each; L: squat, dl 5/3/1 each. Help.
>>36432472
>>36434493
He looks a bit like an older lite version of rich panini
>>36440251
Not in Thailand.
>>36439420
No, they're literally his girls
>>36439420
You've misunderstood me lad
I ain't saying 'he's such a frigging alpha, he doesn't even have to pay!'
I was just saying he doesn't pay the prostitutes as he's their pimp
Hows my routine?
PPLPPLx
Push 1:
OHP 3x5
Bench 3x10
Incline Bench 3x10
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns: 3x10-12
Overhead Dumbbell Extension: 3x10-12
Shrugs: 3x10-12
Pull:
Deadlift 1x5
T-Bar Rows: 3x5
Lat Pulldowns: 3x8-10
Seated Rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls: 4x10-12
Hammer Curls: 3x10-12
Legs 1:
Barbell Squats: 3x5
Leg Press: 3x8-10
Leg Extensions: 3x10-12
Hamstring Curls: 3x10-12
Standing Calf Raises: 5x10-12
Push 2:
Bench 3x5
OHP 3x10
Incline Bench 3x5
Rest is same
Pull is same
Legs 2:
Squat 3x10
Rest is same
What is the best substitute for the overhead dumbell extension?
>>36436292
>ohmygod
>abs
>solid
