CBTR8 and give tips
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CBT
R8 and give tips
eat ~200 calories above maintenance and bulk for a year
don't post your face on 4chan expecting someone to tell you how pretty you are, grow a pair of balls and learn to form your own opinions faggot
other than that looking good, good place to start gaining size
>>35180928
Hungry skelly\fuccboi mode.
Eat clen tren hard.
>>35180928
height and arm measures?
>>35180959
>>35180962
Can you be nice for once?
I'm not interested in getting big, I'm doing it for fun.
Thanks for the help tho.
>>35180966
180 cm or 511 for Americans
Arms? Dunno
>>35180984
Sorry, but I'm sick of seeing half posted faces from late-teen or 20-somethings that are looking for validation on 4chan's fitness board of all dman places. 'Teehee, I accidentally didn't block 3/4 of my face with my phone.'
You do look good though man, me being an asshole aside. Take no notice of me.
> 6'7"
> 2 years liftan
> 165 -> 227
> Still dyel
How heavy do I need to be to start looking good by fit standards? Old goal was 230 lbs and I'm approaching that.
>>35181015
Thanks dude.
I'm not interested in attention but tips.
You can post your body of work to you know?
>>35181021
You have good progress don't listen to /fit do clean eating and you will achieve your goals.
Also you are tall, so you have to workout more to get what small guys have earlier.
>>35181021
idk man but at 6'7 you have a lot of weight sitting around making you tall, so probably almost 120-140kg depending on how much/how clean you bulked
>>35181021
Holy shit you're tall. Can we play airplanes
>>35181038
Definitely have realized the slow progress thing, takes a long time to add quality mass. Currently bulking on 4600 cals a day, fairly clean. Been stuck around 225 for a long time even with the huge surplus.
>>35181061
>120-140kg
Fuuuuuckin christ, that may take awhile. 5 years left of school (MCAT soon pray for me brehs), hoping to resemble joffrey seid by then.
>>35181105
>Definitely have realized the slow progress thing, takes a long time to add quality mass. Currently bulking on 4600 cals a day, fairly clean. Been stuck around 225 for a long time even with the huge surplus.
Tall guys problems
>>35181122
I don't have issue with getting that much food in me per se, I've gradually adjusted calories over time and can eat 5000 cals spaced through out the day with relative ease. Fucking spendy though.
>>35181142
What du you eat?
>>35180928
weight?
>>35181021
Nice progress. I'm kind of similar to your starting pic. What program have you followed, how did you fill the gap in your torso?
Running 3x a week, lifting PPL 3x a week. Eating 1,200 cal a day because I'm sick of being fat. Started out 260 lbs fat as fuck.
Any advice on how to be ready for beach season?
>>35181154
78 kg
>>35180962
Lol don't listen to this neckbeard
>>35181189
Depends on what you're eating.
Migh wanna cut back on the trans fat and sugar there boss.
5'9", 170 first thing in the morning. Could I get a bodyfat percentage estimate? I've been bulking and want to know how long I can go without my fat getting out of hand. 3 rep maxes are 230 on bench and 285 squatting.
>>35181148
> Breakfast (I lift before class)
1.5c oats
banana
pwo
> Post lift
20 oz whole milk
1 scoop whey
Creatine w/ gatorade powder (just started taking creatine last week)
> Lunch
20 oz sweet potatoes, butter, honey, cinnamon
Chicken breast
3 oz spinach
2 oz sunflower seeds
> Dinner
6 eggs w breakfast potatoes
12-16 oz vegetables
12 oz whole milk
> Bedtime
1/2 lb ground beef
12 oz cottage cheese w/ peaches
Whydiditypethatout.jpg, this is fairly accurate, occasionally will have a muffin or something in the late afternoon if I'm stuck late at school. Pic is my breakdown of nutrients.
>>35181187
Not sure what you meant about torso gap. I fucked around for about a year, then switched to ppl. Currently running 8 week arnold blueprint to mass and following with candito 6 week, 8, 6 repeat etc.
>>35181210
fuck im 182 and weight 78 but not even close to look as good as you m8. Working my ass off to get there tho, and enjoying it tbqh.
>>35181189
dont eat such a big deficit man, you'll just fuck your shit up. eat 70-80% of your TDEE and focus on your diet (veggies, rice, meat, oats, water)
>>35180928
qt/10 would fuck no homo.
>>35181284
Here's another picture in different lighting. Both pictures are unflexed.
1 - around 58kg
2 - 82kg
3 - 75kg
4 - current 83kg and bulking
>>35181284
that's around 20% imo
Bigger or smaller?
>>35180928
How do I proceed? Doing SS+GOMAD should I keep on GOMAD for another month? Or slow it down?
>>35181331
Keep bulking until after Christmas, then start your cut, you'll look amazing come spring
>>35181189
>>35181284
reduce calories and do more cardio, you will see progress soon
5'7" 70kg. Trying to bulk a little, went up about 3 kilos since September.
>>35181293
thx bro
>>35181324
really good
>>35181344
Have been bulking. Started at 145, went to 185. Now sitting on 177.
>>35181405
Do more cardio and you will be good
>>35181370
Smile more pls
Trying to def
5.9 and 79 kgs
First time ever posting.
d-do I have potential?
>>35181438
>>35181441
really nice
>>35181460
sure you have good premises
Have I left twinkmode yet? I'm up ten pounds since September. 135 last time I checked.
>>35181514
what's wrong with your skin, brah?
>>35181293
It's difficult for me to explain but you had a ) ( kind of shape and now it's much of a V shape. I have wide hips and love handles so i'm very interested to know how can I change that
>>35181514
get out of here harvey dent
>>35181520
Birthmark.
Current back. How do i not look like i have weird little tiny arms from the back.
>>35181521
Keep working out, idk. I would guess the amount of time lifting has evened my waist out somewhat with my hips, and the rest is just building v taper mass.
>>35181559
By working more arms. Can you focus the pic on your back not your face?
Body pic dude? I remember your first post. Want to see your progress.
>>35181594
Im awful at taking back pics
>>35181594
Arms look proportional from front tho
>>35181625
>>35181634
You've gained breh! Starting to get that cobra shape on upper body. More chest and more abs. Good on you mate.
>>35181594
Shoulders and chest still lack
Started doing chest 3× a week too put some mass
My clavicle was broke a few years back, so chest day is painful
>>35180928
Not bad
>>35181021
I feel ya
2 years as well and 6'3"
Being tall makes gains so slow
>>35181189
Eat less
Cut carbs
Do cardio
That is what im doing as of now and slowly transition into my ripped faze.
>>35181334
GOMAD is terrible that dairy will bloat you and put too much fat on you
Just eat properly
>>35181405
We started at same stats and bulk
But im at 180 now.
>>35181460
Not with these side taking retarded ass pictures
Take a normal god damn frontal view.
>>35181657
Fuckin unreal what our generation of young adults have done to themselves with these faggots metalcore tattoos
God damnit we are a faggot permanent teen mentality generation
>>35181657
Why even bother working out...
>>35181657
Looks like underoath tattoo
>>35181655
Old Shoulder/collar bone injury makes me stall on bench press. I do 190 5x5 but stall on my last set almost everytime. What do.
>>35181689
Let yourself heal, of course. If you stress it then it will just take more time. Let your body do the work and then lift more when better. You sleep better now? You look healthier than in your first pics.
>>35181688
Its a skeleton tsngked up in a tree. Hard to see cause shitty samsung camera but the coloring is really nice. Just hard to see in pictures.
>>35181699
Sleep way better. Also stopped drinking every single night and started dabbing before and after workouts cause no moe probation man. Fuck a damn cop
>>35181657
>white people
>>35181546
Tell people you have been chosen by Zeus, then do Zyzz pose.
>>35181657
tattoo removal x 100
>>35181715
Probation for what? Good for you. Clean living gives better gains.
>>35181723
Na i plan on being covered. I love tattoos. Covered in tattoos is more aesthetically appealing to me. I like my girls tatted up too.
>>35181735
Nearly 2 yrs ago i got busted for having weed and concentrates on me and i had forgotten about my mic box that had my gun in it and they got me for it. Had to do some jail time and a lot of probation but no felony.
>>35181655
Suggest me an ab routine. I just do cable crunches in sets of 12 till i cant anymore then do weighted hanging leg raises in sets of 15 until i cant anymore
i dont count calories
>>35181763
You're a troublemaker. I like you (no homo). At least no felony right.
5'9 ~160 lbs 1 year lifting
>>35181775
Dunno. That sounds ok to me. I just do varied crunches and have less progress than you so don't listen to me. Maybe level up to dragon flags? I've heard they're pretty effective.
>>35181785
Y-you to. Im just lucky thats the only thing i got in trouble for i was dumb as fuuuuck in highschool but movig out getting a job and bring alone ina new city gettin black out drunk every night kinda gave me time to start livin a bit cleaner.
>>35181812
Dragon flags. Will do. Thanks anon
>>35181821
Yeah. That shit never lasts long without bringing a shitload of trouble into your life. Keep posting your progress here. It might help to keep you living clean to know we're expecting results.
>>35181854
Thats the plan m8. Just got my diet clean as fuck and dialed in and seitched from the dumbass brosplit i was doing to an upper lower split so hopefully ill have better progress the next tree months than the first 3
>>35181790
pretty good. time to eat cleaner and mix in some cardio tho
>>35181877
pretty accurate 2bh
Looking to get my fitness in check. Gained 10lbs since Uni started so I'm up to 105lbs and I'd like to get back down to 95. I can't squat or deadlift due to a car accident. Should I prioritize cardio or weightlifting? My diet is whatever my parents cook, I just have to portion control better. Any help appreciated
>>35182333
>checked
eat below TDEE
???
profit
>>35182333
F L O R I D A
>>35182333
nice gyno faggot
>>35181438
Don't lie on your weight dude, I know the truth
>>35182333
L O N D O N
O
N
D
O
N
>>35182333
>parents decide my diet
Dropped!
>>35182370
kek
>>35182333
Listen here little baby. You're gonna get a lot of hurtful and degrading comments, but that ain't what I'm about. Let me just say, you are perfect the way you are. You hear me sugar? PERFECT. Don't ever change. You deserve anything and everything you want. Stay safe for me, baby girl.
>mfw thinking of you hurting
>>35182333
Hideous....
>65 inches
>>35182582
You look like a hobbit from LOTR
Wtf?
>>35181625
>that tattoo
holy trash
how fucking retarded are you
1 yr
How much more fat do I have to cut to finally look good?
>>35182582
Goal body. You look better every time I see you.
I'm 5'4.528372 too.
>>35181021
can you fit in parking garages?
>>35182582
Weight and stats? Also starting stats?
>>35182582
that kid from malcolm in the middle is ripped
>>35180928
here's my progress m8s
keep up the good work :^)
>>35182918
Hello mr finland. Your ass is still gorgeous.
Any tips?
>>35183051
Fuccboi/10
>>35180928
Manlet
>>35183051
ask >>>/fa/ for help
>>35183102
This
>>35183102
>/fa/
>help
My poor sides
>>35183102
Why?
Been lifting 2 years, can already bench 135lbs x5. Can curl more than most guys I know.
>>35183132
>There's nothing wrong with my fashion.
You need help dude.
Been lifting 1 year or so.
5'11"
164 lbs.
>>35183132
It wasn't a comment on your body, it was a comment about how foolish you look.
It reminds of me Night at the Roxbury.
>>35183132
>lifting 2 years
>can already bench 135lbs x5
>already
>>35181625
Also awful at picking out tattoos, it seems.
>>35183185
>>35183178
I really don't get what you mean m8, I'm a fitness model
>>35183132
>2 years
>135x5
>>35183179
>5'11"
l m a o
>>35183268
>I'm a fitness model
>>35183329
>>35183333
>>35183389
I've got a more formal wardrobe as well
>>35183435
This shit has to be fake.
>>35183435
u are my idol
>>35183435
srsly, how can this not be bait
>>35183435
Im a fitness model too.
Pic related
Its me modeling for Panera
>>35183268
You look like a reincarnated 13 year old faggot from 2004.
>>35183435
>>35183268
I wish this was real, but these time stamps make no sense
>>35183268
>>35183435
mirin those nose genetics brah
>>35181189
>PPL 3x a week
>>35183445
>>35183468
>>35183469
>>35183476
>>35183477
>>35183485
Sorry, do you have over 10000 followers on instagram? Thought not. It's funny, I never see haters doing better than me.
18yo 193 cm r8 me
>>35183584
Be prepared for that ride to be very short. That shit doesn't fly when you're an adult.
>>35183610
Damn, looking really good man. Solid 9.5/10. Keep at it, you'll only keep looking better.
>>35183610
....wow.
>>35183584
Fuck off max
>>35183610
Eat. Eat. And eat.
>>35183584
I don't, but I don't see how that has anything to do with your pigs nose.
Does it get bigger with every follower you have?
>>35183584
Your facial structure is fucked
>>35183610
Mirin mate. Post diet and routine?
>>35183610
You're pretty skinny, might want to work on your arms-pic related, I've put my focus on them now and they're really blowing up.
>>35183714
Max remember when i knocked your cunt in? llf
>>35182744
three
>>35182582
mirin
>>35182333
londonin
>>35183435
vomitin
Been losing since September
Lost a total of 51.3 lbs
Tips on how to lose more belly fat?
>>35183733
Who's max?
>>35182333
start lifting for one thing, fag
>>35183714
mirin delts
>>35183835
Something about your wide hips turns me on.
I'd tap that.
No homo.
>>35183835
woah.
And yes, caloric deficit and cardio will get rid of belly fat.
>>35183837
Max henderson, it's his name. i know him in real
>>35183435
>>35184143
Kek
How's my back brehs
>>35184150
same pic as last time?
>>35182484
> This pasta
Every. Time.
>>35183714
I swear you look like the nigger version of saiyan Vegeta.
Trying out that winter cut
Hi /fit/, Wellington the Skellington reporting in. How the fuck do I fill out the middle of my body? My torso just goes in below my rib cage. Also, how skelly am I looking RN?I think I'm making some progress but idk desu senpai
Pic related
>>35184624
Hello b8.
That's where your abs are supposed to be. Try doing something about that.
>>35180928
Is everyone on this board a manlet? Can we start having 6'0+ CBTs? Fuck
>>35184624
situps and pushups until you see ab separation skelly kun
>>35184624
good frame tbqh tho
>>35184649
No b8 here anon, my torso just goes in massively below my rib cage which combined with my hips gives me some feminine hourglass figure. Dunno why it's like that tho
I am 85 kg builtfat mode. If I cut on 1600kcal after christmas will I drop enough body fat to have abs in summer?
>>35184782
No mr body dysmorphia. You're just skinny. Do abs routines, and it will get better.
>>35184782
>>35184807
Oh and eat. Remember the eating bit.
>>35184831
Okay, thanks mate
6'0 180lbs
Am I otter yet?
>>35180928
would i look like skinnyfag if i kept cutting?
>>35184624
>How the fuck do I fill out the middle of my body?
see pic
try assisted weighted dips too
My crawl through the valley of the DYEL... Finally (somewhat)visible abs!
>>35185293
Nice work m8. What tattoo is that?
>>35181021
mirin shoulders to hips ratio, at 6'7 you must look like a beast, i am 6'4 but have wide hips so i look like shit
>>35185226
>weighted dips
Is that some Julia though?
>>35185331
Thanks!
Which one? The one on my shoulder is a stylized sigil of Lucifer.
>>35181021
6'5 here, If I cut I would look like this, small chest gap and all.
Therefore mirin'.
>>35182744
generally you want some muscle before you cut
>>35185390
You worship the devil, boy?
>>35183835
fat distribution is genetic. Just keep losing weight and it will keep looking better
good job, keep it up m80
>>35185114
yes now try lifting more weight
>>35185426
Yeh, whats it to you, boy?
>>35185438
Naughty boys get spankings. It says so in the bible. I'll beat the devil out of you and you shall thank me for it.
>>35185390
Wow
Much cool
Very deep
Great meaning
Any tips?
>>35185498
Let me lick your pecs
>>35185505
Please do
I'm new, what should I concentrate on to progress ?
>>35185498
Arms looking yummy anon
I dunno, more chest and core probably
6'2 215
>>35185598
Got it thanks senpai bae
I feel like I posted in one of these threads this morning then completely forgot about it.
5'9" 210lbs
Its time to cut and actually get lean for once.
>>35185530
8====D O-:
>>35185580
lifting weights
>>35185737
Show benis pls
>>35185772
He said pecs
Why the fuck does everyone have collarbones parallel to the ground? Mine are at like a 30 degree angle upwards, fuck this shit. Probably means I could have had wider shoulders.. FUCKING GENETICS
>>35185848
Blame your parents for not loving you enough to give you ample vitamin D during the winter time.
>>35185836
¯\_(ツ)_/¯
>>35185737
Also, sorry in advance for
SHITTY CAMERA
H
I
T
T
Y
C
A
M
E
R
A
>>35185737
im glad you have the deceny to not show even an outline of dick.
>>35185624
if youre natty thats impressive.
>>35185580
do you jerk off like 60 times a day? those forearms
>>35184624
skelly as fuck. do squats, do deadlift, target core, and lift heavy weights.
>>35185580
I'm getting fight club feel for some reason.
>>35185934
No offense brah, but do you even arms?
>>35185953
never dude. literally only squats and oly lifts
>>35185965
That explains the giant core. Keep it up if that is what you're in to. Might want to at least put a bit of accessory work into your delts so you look a bit more aesthetic, but I'm a random internet stranger, not a IFBB judge, so take that as you will.
>>35185989
appreciate the tips man.
>>35182333
L O N D O N !
O
N
D
O
N
!
Been lifting about 2 months. Cut or bulk? Estimates on bf% about 180lbs 6'1. Used to be 250lbs. Currently eating at 2000-2500 and losing/maintaining. TDEE +300 would be 3000. That seems like a lot ot calories for me, even if I do cardio 3 times a week, I'm terrified of getting fat again.
>>35181002
You look hella short so I looked up 180 cm and its 5'9.
>fucking manlets kek
>6'1 MASTER RACE
>>35186089
It's not 5'9" you retard, it's 5.9 feet.
which is 5'11"
>>35186089
It's almost 5'11 retard
87kg~
Winterbulking like a normie so fat% is higher than I'd like
>>35186089
>Working harder to look less strong
5'9" master race
There is a reason most pros are in between 5'9" and 5'11" for bodybuilding
>>35186143
Natty?
>>35186170
If he isn't he should probably kill himself for how small he is with gear.
Without he looks great.
After 6 months of PPL
18, 5'8 160 lbs.
Considering something new. Advice?
>>35186192
>Me
>Being beta
Ok anon, if it makes you feel better about yourself I am a huge beta with small muscles that never gets laid specifically because his height.
>>35186192
Oh right I forgot math was beta now.
I'll just go throw shit at my neighbors like a fucking caveman, you retard :^)
>>35186170
>>35186189
Was running 60mg anavar for 6 weeks last september, just to try out
Natty before that
>>35185934
i feel like if you lost some fat weight youd be a tank
>>35185580
Behold, the body of a twink with the head of a bear!
>>35186364
Didn't knew that word twink.. I kek'd m8
>>35181324
Height?
Started at 80kg now 70kg, lifts starting to stall. Summer just started so I think maybe 1 more month of cutting till I'm lean enough to do a long term bulk. Does that sound good? As a former fatty I'm sorta scared to bulk, just gonna take it real slow.
>>35182913
look good dood
Please r8
>>35187429
Above Average/10
You look like an athlete that hasn't gotten too serious yet. It works for you. Keep lifting.
U jelly, faggots?
>>35187513
>dat palumboism
You look like shite from that angle m8
>>35187513
not really, manlet
>>35187513
You look pretty bad imho so no. Like mirin size but absolutely no regard for proportions.
>>35187477
Yeah, I'm trying to be regular with my lifting. Thanks for the honest r8.
>>35187513
Did your grandfather pick out your footwear?
>>35182913
How long did this take for you??
>>35187212
Thanks.
>>35187708
First pic is March, second pic is yesterday.
>>35187708
Not him
>>35185737
is me
I went from the fat picture to the relatively skinny picture in 8 months, then from the relatively skinny to balloon mode in 3, then from balloon mode to where I am now in 1.
>>35186634
anyone? Also should I slowly add calories when going form a bulk to a cut? Or just go straight to surplus?
>>35187513
>tiny hands
>tiny feet
>dumb bells look MASSIVE next to this little guy
>small arms
>waist doesnt even reach the top of the weight rack
time for you to frolic back to the shire, hobbit shit.
>>35180928
Dallas? kek
Very shite calisthenics routine. Need advice on a proper one.
Which is better, left or right?
Progress at week 8. Currently on week 10 of 16 of my bulk.
>>35188599
Larger is always better
>>35188644
Shave.
>>35181189
My start shape toi, started at 6'1" with 225 now at 190 !!! We all gonna make it
18 yrs old. 170 lbs. 6'0
What to improve?
>>35188833
fucking photo taking skills you narcissist. Front view with good lighting without retarded flexing
>>35181334
haha nice tattoo anon
>>35182484
this is autism in its purest form
>>35189048
>being this new
I bet you still think that SS is a meme
19, 6'2, 2 years of lifting and currently bulking
am i gonna make it fit?
>>35180928
How bad did I fuck up my cut? From 210 at ~20-25% bf (Dont know exactly, hard to tell without dexa) to pic related (~170 lbs) in 6 months. Height 6'3"
>>35189437
Why are the fuck are you cutting you DYEL faggot
6'0"
26yo
chubby -> 172
1 year of lifting with 3 month off
Trying to do a winter cut. Lower-abs are a struggle to obtain.
>>35189437
Did you bulk before you cut faggot or were you just fat? If you were just fat then this would be expected. Its a good base to build up on. If you did bulk (as in lift) for a bit before the cut then you either didnt' bulk enough or lost heaps of muscle during the cut.
>>35189500
This is confusing
Looking to unlock Pat Tillman mode. What must I do?
>>35189487
Because I had too much fat, wanted to get lean and perma lean bulk
pic related @210 but maybe 25% bf
>>35189514
Basically coming from skinny-fat chubby status. Went ham on the cut, auschwitz status. trying to build muscle yet maintain a lean figure
>>35189516
Three 5.56mm rounds to the head.
>>35189502
see
>>35189527
I bulked to 210 from 180, but too much chubs. Then cut, and I think I fucked up and lost too much muscle. Hoping muscle memory kicks in to gibsmeback those gains
>>35189549
hm were you getting enough protein during the cut?
>>35189533
fair enough man. Keep it up. Just looked a bit weird what ur neck and traps are doing
>>35189590
Gave up training and wasn't eating enough for about a month or so and lost a lot of gains. Then I thought might as well cut now and get lean. Then this happened. Fuck man
>>35181370
goal body. weight and stats?
>>35186089
is this just 1 guy saying pretty much just this to every post?
>>35189285
You have the same wide hips as me. Shit sucks, bro. Everything else looks great
>>35181779
Holy fuck your legs are long. Squats must suck.
Help me
On a cut lost a bit over a kilo so far. Am I on the right track? Looks like I haven't lost any muscle and the mass lost has been fat. Lifts have gone down a bit as well
![4845ddb2912611b59e8d0be8a347236f[1].png](https://i.imgur.com/PKeGdt6.jpg "4845ddb2912611b59e8d0be8a347236f[1]")
5'9 170lbs estimate my bodyfat please. Also, how do I know when to stop cutting? I want to be as lean as sustainable and lean bulk from there.
>>35190131
>estimate my bodyfat
6ft 173 lbs
>>35190131
18%. Who wears their underwear like that?
>>35190255
Not sure what you mean by the underwear. But thanks the the estimation, have had someone say 17 and you say 18 so i guess thats about it.
6'
175
>>35190248
Would suck nipples and toes.
>>35190559
You can't see his toes. Don't know where they've been. Agree on the nipples tho.
Hello fit. I am 6'4" 180, have i achieved fitness?
>>35190666
Would suck your nipples too.
>>35180928
please just tell me, is my chest gap too bad? will that get better when i lose weight and gain muscle mass on that area?
>>35190914
>is my chest gap too bad
too fat to tell, brehtherine
>>35189500
Bulk pls
last thread went belly up
These pics are without a pump, looks shit fäm
>>35183667
Im a endomorph so i kinda eat whatever when i feel like it but i try to shovel down atleast 7 eggs a day, 2 liters of whole milk, and shit ton of oatmeal
27g of 100% whey protein post workout and usually 27g of casein before i go to bed
sleep like 9 hours everyday
I try to mix up my workouts as much as possible so this is just an example routine, also switch between heavy days (2-6 reps the last few sets) and lightweight days with less sets and more reps but rarely more than 12 This is just an example routine
Day 1 Bis tris and delts
Shoulder Press and the thing were you raise your arms sideways superset (10,8,8,6, to failure)
Cable curls and triceps pushdowns superset (12,10,8,6,4,2) Go heavier each set, stupid high weight on the last 2 rep set
hammer curl/ close bar bench press superset
Wrist curls (like 5 sets of 30 reps)
will post legday and chest/backday if anyone are interested
>pic related its me
>>35191380
Am interested. pls post.
>>35191115
Nah breh, legs are solid for your lowish squats. Don't take that the wrong way though. When you reach three plate for three, you will be wielding tree trunks.
>>35191380
You upper abs bulge outwards. Is this because of your routine or do you eat big meals?
>>35191530 pretty sure its the way im posing, but i do eat pretty large meals havent givven it much thought desu
>>35191530
its because his genetics are semi descent.
His sternum is flat, instead of curved resulting in a flat chest and protruding abs.
Big meals have nothing to do with it
>>35191614
You have it in both pics..
>>35191630
Chest size change. Mine got smaller after long skellie period. C-can they grow back out again or will I have the same problem?
Advice?
1 year of liftin from pure auschwitz mode
>>35191699
>1 year of liftin from pure auschwitz mode
Looks like you're doing good. Kepp lifting Keep bulking. How are your obliques? Does your ab routine cover all muscle groups?
>>35191417
thenks. I've actually squatted 120 lowbar, 100kg front squats for reps but either of these aren't very recent.
>>35191711
Decent enough I suppose.
>>35191741
Jep. Good work m8. Keep going.
Should I cut first, or just bulk?
>>35191761
I'd say just bulk and lift
You'd look skelly if you cut
>>35191760
Thanks bruh
>>35191761
Bulk.
Hair wax named kum, dude?
>>35191787
Nah mate it's muk
>>35191866
No it's not fuccboi. Not unless you're Arabic.
>>35188669
>mfw my current body is someone else's "before" pic
>>35191921
Don't know how mirrors work do you?
>>35192029
No not really. And kum sounds so much better. pls be my fuccboi.
~1 year of lifting. Fairly happy
>>35192306
Cant' open your file :(
>>35190004
actually theyre relatively my strongest lift lel
>>35183610
Why do you look like fuccboi here
>>35191380
but not here?
No to the duck mouth btw.
6'1" 165 on a good day.
Did SS for two months, want to lift more so switched to PPL two days ago
>inb4 eat more skelly
Anything help with inflamed sternum, want to do more dips and incline bench but going too heavy irritates it and makes it pop when I stretch.
>>35192915
Officially impressed. Mirin m8.
>>35192931
Thanks, was about 145lbs a year ago. Hoping to hit 170 before 2016 but don't know if I can shovel that much food.
progress pic, about 1 year of bro splits and a few weeks of pushpulllegs, from 120 weak fuck to 150 much stronger, should i keep this routine or try something else. been doing 5v5 on bench and not seeing any progress lately
>>35192915
nice ottermode
