QTDDTOT
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You are currently reading a thread in /fit/ - Fitness
Which accessories should I add to SS?
>>35403514
Pull ups 3xF every workout.
Curls 3x8 on Friday.
>>35403514
can we make this the QTDDTOT general. i got some shit to ask
>>35403610
what do you want to know?
>>35403641
nutritional stuff
i'm looking for a substitution for a cup of blue berries and 15 stocks of asparagus for a meal plan i'm coming up with.
Because i realized that they're out of season and they cost too much $$$.
>>35403727
you can sub frozen blueberries (or whatever fruit you can afford) and dark leafy greens just fine.
don't worry too much about it, man. you'll give yourself an eating disorder.
for nutrition:
kcals > macros >> everything else
Will it taste too fishy if I squeeze an omega 3 capsule into my shake?
For some reason I literally cannot fucking swallow the pills (I've tried 4 times today)
>>35403996
Yes. It will taste a lot like you pureed some tuna into your shake.
You might want the lemon flavored liquid instead.
>>35404029
Unfortunately I might have to. I've had the capsules for a few days now and I've had a bit of trouble getting them down, but usually its been alright, but today I just can't fucking get them down for some reason.
>>35404052
Not even with water?
>>35404069
That's what I'm trying to take them with. They're pretty big as far as capsules go, but I know I can swallow them no problem, there's just some reflex that's making my throat close up when I try to swallow it.
>>35403806
thanks bro
>>35404084
You might be doing it wrong.
http://www.latimes.com/science/sciencenow/la-sci-sn-better-ways-to-swallow-pills-20141110-story.html
>1.75m
>54-57kg on the last 4-5 years
>~10% body fat on the last 4-5 years
If i start going to the gym how shit will be my gains?
>>35404286
Are you going to continue to starve yourself? Or are you going to eat ~4000 kcals/day? Because, really, that's going to be the deciding factor.
My upper chest below never really fills out. I've attempted to fix this by focusing on incline presses and flys, and I can feel the DOMS when I press my upper chest but no muscle develops there. Anybody any idea why?
/k/ here. So theres currently a blizzard outside, gyms closed, stuck at home. I need to do some legs today. I have pic related, besides front/back/hack squats and calf rasies, what else can i do with these?
>>35404323
below my collarbone*
GOMAD
Whats the international line for manlets? Is it still 5'11"?
>>35404343
picture?
>>35404327
You like this:
https://www.youtube.com/watch?v=u1JSSvzwh3I
>>35404327
Box jumps
Manlet
Is pasta bolognese good for bulking?
>>35404360
"Shorter than the average girl."
In the US that's 5'4"
>>35404146
I found that too, I tried the looking down one but that doesnt seem to help, though their instructions are pretty shit so idk if im doing it right.
>>35404321
I'm not starving myself, my weight just never goes down or up, though 4kc/d is higher than my usual diet now
>>35404390
Yes. Whole weat pasta for maximum gains
does bread kill gains
Is there a bf% (range?) that is optimal for muscles growth? I've read that the lower your bf% the more testosterone you have, but is this always true?
>>35404437
"never goes down or up"
eat more, and count kcals better. try a mass gainer shake or something. some low protein, high fat and and high carb foods like 1 c peanut butter + 2 c sugar, mix and eat with a spoon.
>>35404460
No but it might kill your already underdeveloped brain
>>35404472
Stay 10 - 15%
>>35404390
is it calorie dense?
can you eat a lot without getting full?
yes?
then it's good.
eat a peanut butter sandwich while you're waiting for it to heat up so you don't get too hungry while you're eating.
>>35403514
>Which accessories should I add to SS?
You don't. You do SS for the recommended duration of SS, then you move on to a normal routine, that's why it's called STARTING strength.
>>35404460
No. Unless you have celiac disease. Which you would know because you'd be bleeding from your asshole.
>>35404472
Fatter is better for muscle gains. Sumo wrestlers commonly have lean masses over 100kg.
12-17% is good for men and 20-25% for women, if you care about health
>>35404524
>>35404500
I'm not THAT worried about the health issues, but does having more fat actually increase gains? Do either of you have any links to support these claims?
>>35404552
There's a reason the supe rheavyweight weight class in powerlifting is full of pic related.
>>35404552
Steroids. Better at building muscle than getting fat. Healthier, too.
>>35404370
struggling to sort a decent photo that shows, sorry
>>35404483
The point was that i have a hard time gaining or losing weight. I had a time where i ate a fuckton of fast-food and peaked at 57, up until last week i was not eating very much and bottomed 55.
I think i have some shit tier absorption considering i piss very fast after drinking water( not that i know anything about absorption)
Anyway, i'm wondering if i'll just go up 2kg in the begining and have a hard time gaining more.
>>35404603
have you put a finger on that part of your chest while you move your arm like you press to see if there's actually muscle contracting there? you might not have muscle there.
and are you sure you're not just skinny all over?
>>35404616
I think you're not eating enough kcals. A "fuckton" is not an objective measurement.
watch furious pete eat an actual objective 12000 kcals here:
https://www.youtube.com/watch?v=vqSlIrjxnDo
How do I properly work out my calves? I can do squats for days, but I don't want my thighs to look toned and then have little baby calves in comparison.
>>35404643
Yeah there is muscle there, it just appears to be developing a lot, lot slower than the muscle in my lower chest.
I am also pretty skinny which could be the issue, but I am just concerned about taking that to be answer; then a year or two down the line, it could look a lot worse because I neglected treating it when it was less of an issue, if you get me. It would look much more disproportionate and be more difficult to fix.
>>35404693
Standing calf raises. Glute/ham bench. Run up hills. Run on the ball of your foot. Go hiking with a loaded pack.
All that probably won't help because you probably have small calf genetics. Enjoy your low lower-leg mass and improved sprinting ability.
>>35404726
Worry about being really skinny first. It'll probably come along on it's own.
>>35404552
The more fat you have the more muscles you build. Fat is actually a huge testosteron booster machine. Guy in the pic has sky rocket test (he would be qualified as not natty) and underneath his 13%bf is pure muscle.
>>35404747
I hope so, thanks.
>>35404748
Why do you do this? I just want to know if I should cut or bulk for the best strength results.
>>35404773
For the best strength, the answer is always "bulk."
>>35404693
Cycling up-hill.
>>35404773
>best strength results
Google "strongest men"
See they are all fat
There you have your answer fucking idiot
>>35404675
Welp, that's a lot.
>>35404814
how do I unlock pudzinaowski mode?
>>35404747
>Standing calf raises
I've already sort of been doing these. It just seemed like a good way to work them out. I stand on the edge of the bottom step on my flight of stairs with just the balls of my feet, raise up, and then go back down. I make sure the soles of my feet don't go below parallel with the step.
>>35404797
I don't really have any big hills near me, but I'll keep that in mind.
Does anyone have a handstand progression routine, maybe like couch to 5k but for walking on your hands, something like that? Any progression plan is helpful
>>35404888
Go below parallel, as deep as you can without bending your knees, and pause at the bottom. And do them one legged if you do them without weight or can use dumbbells for weight.
>>35404911
Did you even try to google "handstand progression"?
https://gmb.io/handstand/
My left rotary cuff is fucked
At 20-25% bodyfat is doing cardio 3 days a week while eating at 1800 cal a day with deficit a good plan to cut fat until I can lift again
Stats
5'11
168 lbs (173 today because fucking holidays with family)
22 years old
>>35404925
I did but I needed validation from a Sri Lankan jigsaw puzzle forum
>>35404925
Okay, thanks. I was under the impression that the sense of control to make sure I don't go below parallel would be more taxing and net better overall gain.
I walk 30-45 minutes every day for exercises and lift 4 times a week for an average of 45 minutes. Other then that I sit on my ass. What level of activity should i put on my TDEE calc?
>>35404956
Partial reps are an advanced technique. Most people should do full range of motion.
>>35404966
Next one up from sedentary. But watch the scale. If you weight isn't going down, you're eating too much (or going up/too little, if you're bulking).
I made up this routine in an effort to combine SS, SL, and ICF. what do you guys think? I rrally just started it because I wanted to add power cleans to SL but i went ahead and added ICF stuff too.
A:
Squat 5x5
Bench Press 5x5
Power Clean 5x3
Rows 5x5
Dips 3x12
Chinups
B:
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Rows (80% Max) 5x5
Close Grip Bench Press 3x8
Dips 3x8
Pullups
>>35405011
Why?
Go read Rippetoe's book Practical Programming before you fuck around with program design.
>>35405052
Gotcha senpai
>>35404773
Past a certain point fat aromatises test into estrogen. The fatter you get the lower your test gets, same with being too lean, but that's because of an inability to store fat soluble vitamins and all that jazz.
>>35404814 is partly right, being in a caloric surplus is the best for gaining strength, but those super heavyweight strongment are also on huge roid cycles to negate the test lowering effects of having such a high bf%
>>35404853
steroids
Anyone ever tried the AllPro routine?
http://forum.bodybuilding.com/showthread.php?t=169172473
Tempted to start it next week although the gym will be new year hell
Also apparently its recommended to do it on a cut till 13% bf but I would literally have no muscle in this case?
>>35403514
Should you arch your back retract your scapula when doing Incline dumbell chest press?
>>35405216
Looks like an okay noob program.
You can cut if you want to. Or recomp (maintain your weight, losing fat and gaining muscle). Bulk if you're skinny or skinny fat.
>>35405313
Retract and depress scapula. Keep your elbows close to your torso rather than out wide. Neutral spine unless you're practicing form for a competitive lift and are trying to lift as much weight as possible in the shortest possible range of motion.
>>35405216
Too complicated. Read the /fit/ sticky at the top of the front page for a routine.
If I am skinny fat should I start SS on a cut or bulk? I'd assume bulk TDEE+500
>>35405447
Don't cut on SS. It's bad for that unless you're really fat. Recomp or slow bulk.
>>35405522
Not sure its the best program desu when I'm out to get aestehtics
How do you get over criticism / low self-esteem?
I had a meeting with my coworkers today and they said how great of a job I was doing this year but mentioned "You should speak up more on the calls. No one knows if youre there." That comment completely ruined my day despite all the praise and high marks they just gave me.
I hate having a rollercoaster ride of emotions...
anyone else in a social environment that doesn't approve of lifting?
My family is "intellectual", they don't do sports, they are not fat, but very thin. I study an "intellectual" uni course and I'm the only one of my social circle who likes gym and lifting.
I like it, to be fit and have a great body. I am still skelly or slightly dyel for /fit standards.
All this demotivates me to work out more, since it is seen as "dumb" and "superficial" or even "pornographic" by people in my circle, also as a male image they don't approve of. It makes me feel awkward to do it...
What is your feedback and advice?
>>35405563
Unless you're fat, you get to pick either bulk or cut. You can't gain a lot of muscle and stay lean without drugs.
>>35405687
This might help:
http://michaelwdean.com/UMFTHE/
or see a therapist.
>>35405705
http://psychcentral.com/news/2009/12/03/link-between-physical-fitness-and-iq/9914.html
>>35405705
When anyone gives you shit, tell them about the Greeks and what they thought about the mind and the body. "Plato" is not a name, it's a nickname - it means broad (shoulders).
What to look for when buying protein powder? I'm kind of overwhelmed by the varieties.
>>35403514
i want to get pic related, which one is better for beginners?
When I do pull/chin-ups I start each rep from a dead-haning position because more ROM = more gains, right? But I was recently warned this is bad for your rotator cuff.
Is this true?
I've won a pot full of rollmops (canned sardines with a onion piece), and i can't stop eating this shit, is there a limit on how much should i eat? Im worried about mercury poisoning.
>>35406398
That shit looks fucking delicious.
>>35406362
1 is better, bigger varieties of exercises you can do with it, 2 is only good for some specific isolations.
>>35406398
A jar*
Sorry.
>>35406412
thanks
>>35406411
Perfect for cutting, 5 grams of protein and 2,7 of fats by unit, the downside is that its full of sodium... And the mercury stuff.
>>35406398
kek, where can i win a pot full of rollmopses?
>>35406398
sardines are safe, it's tuna you have to watch out for - long-living carnivorous big fish accumulate mercury the most, small fish are fine in every amount
>>35406366
You can start from a dead hang if your shoulders are healthy, your muscles are firing to keep the joint in place even on a dead hang.
Some would say that you should pull your shoulders down, keep them tight, while still keeping the arms straight, others say it doesn't matter. If you're really want to be super careful, a slight kink in the elbows is all it takes.
Just listen to your body, an injury caused by this exercise will take some workouts to develop if it ever will. Don't jerk though, and generally watch the form.
How do I bounce my pecs
i have some decent muscles but I just can't move em
>>35406366
active shoulders. push all the way up at the bottom like an overhead press. pull all the way down at the top. shoulder packing can cause impingement with your arms extended overhead in people with certain acromion (the bit of the shoulder blade that your clavicle attaches to) geometries
>>35406516
practice. put your hands on the muscles and see if you can feel the contraction, see what it takes to make them contract. you'll get it eventually.
>>35406500
Thanks, i didn't know there was this difference with fishes.
>>35406469
Do you live in europe or south america? If not, dunno.
>girl clearly is into me
>still too shy to make a move on her
Where is the nearest suicide booth?
>>35406561
bathtub. run a hot bath and open a vein. cut along the length of your arm. let yourself bleed out. pretty peaceful, and painless if you take some ibuprofen first.
or, you know, just tell her you're kind of shy. she might think it's cute.
>>35406561
We all been there, it gets better, you should try to make a move, even through you may act ridiculous the first time, practice makes you perfect.
Cut or bulk eternal:
So I worked out a lot, counting calories and stuff, between 18 and 21 years old. Was pretty jacked at the time. Really let myself go since then and plan on getting back on track (24 now).
It still shows that I used to work out (decent chest, arms and back, legs still going strong) but nothing amazing either. Beer belly got HUGE.
I'm 6'1 210lbs atm, was 175 at my prime.
>>35406644
Can you post a body pic?
>>35406644
How about you get used to being back in the gym consistently first before you New Years resolution yourself into quitting. Go to the gym, do big compound lifts, repeat 3x a week for 4 months.
Pics make me look tiny for some reason but I kind of look like this with far better arms and fat more concentrated around the belly/love handles (physical job).
![5028021820[1].jpg](https://i.imgur.com/9C9TAC5.jpg "5028021820[1].jpg")
Is this good whey?
100g:
351 kcal
73g protein
8g carbs
3g fat
25% BCAA
Do I need to eat extra carbs with that post-workout?
>>35406692
meant to quote
>>35406658
>>35406685
thought about doing that but wouldn't inconsistent diet fuck up my results?
guys my hips go up faster than my chest during squats, i cant seem to keep a tight core, should i deload?
>>35406692
Yeah, i would do this:
>>35406685
for a month, then start a slow cut.
>>35406698
no. it has a bunch of non whey crap (8g carbs and 3g fat) in it.
two things matter about whey: cost per gram of protein, and whether you like the flavor.
>>35406706
not nearly as much as inconsistent trips to the gym.
>>35406717
narrow your stance some.
Do muscles hold more water weight when you lift? I've gained 20 lbs in like 1.5 weeks. I can usually piss out like 10 lbs in 2 days but that extra 10 lbs came in like the last 3 days.
>>35406778
yes. your muscles will store more glycogen (carbs+water) compared to someone who doesn't workout.
>>35406729
What doesn't have bunch of non whey crap in it? I've scrolled past a gazillion sups and none of them is pure protons,
>>35406797
So if I cut back on eating for a week and do cardio it'll come off or does it stay that way?
>>35406845
Whey is not 100% protein. Not even the best stuff (which costs an arm and a leg and tastes like shit because of the hydrolysing process).
>>35406845
You don't need to go completely free of non-whey crap, just be careful about the price per gram of protein.
>>35406890
Yes and no. It'll come back. And that's good because your muscles use that as easily available fuel.
Stop worrying so much about your scale weight. you're going to give yourself an eating disorder.
I've got a barbell but no rack or anything I could use as one. Are there any exercises you guys would recommend?
What the fuck is SS even? What are all the abbreviations /fit/ uses. New fag about a month 4 years on 4Chan and I'm so lost about your lingo
>>35406940
Deadlifts, clean and press, Steinborn lift, floor press, barbell curls, rows... all kinds of things
Steinborn lift:
https://www.youtube.com/watch?v=Qls96q4Phs4
>>35406959
read the sticky. it's at the top of the front page and has a dinosaur running back and forth across it
is this good form?
>>35406925
Thanks anon
>>35406971
Do I have to read the articles? Cause I've read the sticky itself thrice now and no ss or gomad. If all I have to do is read that I will
>>35406998
For a Yates row, it's fine. Except for turning your head in the middle of the set and rounding your back when you pick up and put down the bar.
>>35407023
SS is Starting Strength. It's an exercise program. It should be in there somewhere.
GOMAD is Gallon Of Milk A Day. It's a way for human skeletons to get enough calories to gain weight. Sometimes part of SS. And it should also be in the sticky somewhere.
are their any guides to getting chubby to fit? gaining muscle while losing fat? most topics on this board usually include how to get out of skelly mode.will doing SS while doing HIIT on my off days while on a small deficit with high protein offer good results?
>>35404460
No, but bread production kills grains.
>>35407188
Unless you're really fat, you can't really gain much muscle and lose much fat at the same time. You're going to have to pick one.
>>35407224
bullshit, a total newbie will gain muscle and lose fat simultaneously at a satisfying rate, it will be a while before he needs to switch to cut/bulk cycle
for now, he should cut, lift and eat plenty of protein
>>35407224
i have a bmi of about 25, so im borderline chubby, i just wanna lose 10 pounds while gaining muscle
>>35404853
Be a swarthy looking bastard, roid, shave your hairline into an M.
I'm eating 3500kcal/day, have been for about a week now, doing a AxBxCxx repeat routine with three main lifts and one or two supplementary workouts per day. I walk a mile (light cardio for heart health) on my off days. Is this enough exercise on a 3 day/week routine to bulk up without also gaining a lot of fat?
Realistically, how much should I be looking to gain weight wise per week? I'm 5'10" and 150 now, my goal is 190. Is that attainable within a year or should I set my sights for a little longer time frame than that? If eating at a 500kcal/day surplus is equivalent to 1/lb of weight per week, can I realistically expect that?
>>35407251
Not really. Noob gainz are mostly neuromuscular and metabolic. You store more glycogen and gain neuromuscular efficiency once you start working out. Increases in dry muscle are pretty constant up to your genetic limit.
>>35407253
Start working out regularly and don't worry too much about diet.
>>35407253
If you never went to the gym before, you might experience what we call noob gains, when your muscles get adapted to the exercises, and duo to new neural connections, you will be able to progress easily on the weights, so yeah, as a begginer, you can gain some muscle mass while cutting, not the best way, but i would recommend doing SS while cutting on a slow deficit at the beggining.
>>35403514
I've just started to try to be fit, I want to focus on my glutes they're way too big! They put some girls to shame and I don't like it. I've started to do some cardio running 4 miles when the day is right.
What other activities can I do to reduce my ass size.
>>35407303
>>35407301
i have been doing SS for 3 months now, not really checking my diet but im avoiding shit food and i know im getting 1g/lb LBM, doing cardio at random times now because of weather
my lifts are 80/115/155/225.
How does one get rid of the holiday bloat? I went from 192 to 205 in 4 days
>>35407294
From 150 to 190 lean in a year? No, that's probably not reasonable. You can probably expect to gain about 30 lbs of real muscle over your lifetime, total.
>>35407327
Make everything else bigger.
>>35407342
Wait a week. Low carb if you want to speed up the water weight loss.
>>35406961
That looks easy to fuck up
>>35407355
That's why it's not a lift you do max attempts at.
>>35407334
Sounds good. Keep it up. When your lifts stop going up on SS, figure out what direction you want to take your training (bodybuilding, sports, weight loss, etc) and take a look at an intermediate program.
>>35407351
But I don't want bulk, I want to be lean. Making everything bigger doesn't really help me.
>>35407463
Your butt will look smaller if the rest of your body is proportional to it.
Does anyone here have experience with anafuse by vital labs? Is it worth the money? Link http://www.strongsupplementshop.com/anafuse-by-vital-labs?feedback=1&r_p=1
How would this routine be for a beginner? Its kinda like SS but changed a little I guess.
Mon:
3x5 Squat
3x5 Bench Press
3x8 Curls
3xF Pullups
Wed:
3x5 Squat (maybe replace with regular press to lower t-rex leg levels)
3x5 Bench Press
1x5 Deadlift
3x5 Pullups
Friday:
3x5 Squat
3x5 Bench Press
3xF Pullups
3x8 Curls
>>35404327
>Dem ammo crates
Muh dick
>>35407525
seems bretty bad, i would just do the SS from the sticky, it adds chinups on OHP days and bench dips on bench days. and curls and p-bar dips on fridays. i also added lat raises on ohp days as they are supposedly the best accessory lift to it and incline db bench on bench days to get some hypertrophy in my chest.
>>35407572
Y is bad tho
>>35407525
If you're going to do SS, do SS. If you don't like its setup, there's plenty of other programs to pick from.
Don't add or remove exercises unless you have a reason to.
>>35407525
Question from a beginner, why so many pullups?
>>35404948
Bump for opinion
>>35407653
I'd eat at maintenance to help with recovery. You can resume cutting once it heals.
Would you tell to a women to do stupid cable machines... Arms, lats, traps, bÃceps, delts, pecs?
Why wouldn't they just do ass, quads, hamstrings calves, some abs and lower back? Hell, even cardio...
If I go off creatine, will my 1RM go down?
>>35407795
Probably not.
Why do isolation exercises feel so weird? My bench press is ass, so I was trying to isolate triceps and chest, did standing tricep extensions with dumb bell and ez bar, skull crushers, flys, and cable pulls and nothing felt like it really did much and were all awkward as fuck on my joints, especially my elbow
Any tips on how to recover from porn induced ED?
What's the best time to do cardio?
I've been running for 30 min on the treadmill after my lifting sessions, but this is both leaving me fucked afterwards, as well as killing my motivation to put everything into lifting, knowing I've got to slog it out on the treadmill afterwards. Alternatives to just treadmill stuff would be good, I just appreciate the ability to keep speed constant.
>>35407327
Kinda the same problem, however I have on cheek that's bigger than the other one. Which is my right, my left is a perfect size my right is just too big. How do I get them even?
Can I gain strength recomping at 190 pounds ~15% bodyfat?
I've been trying to cut but I hate it when I should be trying to gain more strength.
can someone post the routine list pics.
>>35408241
Does heating up protein powder kill the vital gains it contains?
>>35408333
No. It's already been heated when it was pasteurized.
>>35408189
Sure. Use steroids. Recomps and cuts are terrible times for gaining mass/strength.
>>35407880
Wait 10 minutes.
>>35407915
run some hills on your off days
>>35407878
because you're used to doing other exercises and you're uncoordinated as fuck
>>35407514
Performance supplements: real steroids are cheaper and more effective.
So is a good understanding of programming. Read Rippetoe's book Practical Programming for a no-nonsense introduction.
>>35407525
It's fine.
>>35404583
what would this guy look like if he cut to like 10%bf
you guys know that jacked lotus trip guy >>35406840
anyone know his routine and how long he has lifted for?
>>35408495
a lot like this guy
>>35404853
>>35408241
Why? What're your goals? I'll post a few routines the suit your needs.
>>35408496
he's obviously been lifting heavy shit for years and has them black genetics for superior muscle definition at higher body fat than you white niggers.
>>35407342
Low carb and salt for two weeks. It's mostly water weight.
>>35406329
Price and make sure there arent too many carbs. I just use ON Whey Protein.
Is it realistic to plan on losing weight (aiming for 20lbs in 3-4 months) but make strength gains too? I dont mind having a slow progression for my lifts and im 205 trying to get to 185 if that means anything.
>>35408519
are their any aesthetics/strength mixes? if not post just aesthetics high volume type of stuff.
>>35408714
depends on how much you're currently lifting. If you're DYEL, yes you can still make strength gains and lose 20 lbs.
can i get a bf estimate?
5'7
140lbs
>>35409059
High teens. Lighting makes it hard to tell.
Intra-workout supps? Gatorade maybe? Just had a session and ran out of steam about halfway through. Average workout is like 2 and a half hours
>>35409454
I think you should re-evaluate and figure out if a 2.5hr workout is actually an efficient use of your time and energy.
But yes, watered down Gatorade is a pretty good thing for energy. You can make basically the same thing cheaper with cordial or orange juice watered down and a tiny bit of salt added though.
>>35408956
These are my goals to reach:
>Bench: 170 to 225
>OHP: 110 to 155
>Squat: 185 to 275
>Deadlift: 275 to 365
Realistic?
>>35409526
Only got tired this session cuz new cycle of sheiko with higher maxes. Dat 5x5 sqwats are taxing after benching followed by more benching
>>35409579
When I ran sheiko it took me way less than 2.5hrs. If you need to lower the weights so you can rest more in between sets, do that. A lot of shieko is base building, so I've believe using more manageable can be more beneficial
>>35409628
rest less*
my bad
>>35409555
i went from 315 to 405 Deadlift in a month, work hard try hard and Baldr may bless you as well
>>35409669
or be baka af idgaf
>>35409628
Appreciate the advice, I'll see how the other workouts go since I just got done taking a small break for the holidays.
>>35409669
>>35409673
i'll make you proud anon
>>35404509
Yes you do you dumb shit. Have you read the book or do you just spout bullshit you read online?
>>35409555
not very realistic desu senpai
>>35409696
Who is this?
>>35403514
elven necklace with water enchant
>>35409933
beats me
