Post your Routine
First round (repeat 3x)
25 Burpees
15 Chinups
15 Pushups
25 Burpees
+
25 Diamond pushups 2x
10 Wall handstand pushups 3x
15 Dips 4x
25 wide pushups 3x
Step up, studio faggots
100 sternum pullups
40 lb weighted pullups x failure
45 lb hammer curls x failure
100 pushups
40 lb weighted pushups x failure
100 knee crunches
45 db press x F
bench press when I can use my friends gym
>>35405927
pigmentation augmentation x F
>>35405927
Damn that girl is hot
A. Squats
Bench
Incline bench
OHP
Skullcrushers
B. Deadlifts
Pullups
Rows
Shrugs
Calf raises
Curls
ABxAxBx
100 push ups
100 sit ups
100 squats
10 km running
>>35405984
kek
>>35405927
who is this angel from heaven?
>>35405999
Jade Chynoweth
Shes 17
>>35406035
>>35406035
no way she is 17... she looks older
holy fuck am i a pedo now ?
>>35405927
http://danjohn.net/2012/01/mass-made-simple-lite/
>>35406060
At most ephebophilia. She's not prepubescent
>>35406091
thx dude
into the trash she goes
>>35405927
that's not a routine. that's one workout. like you're just gonna do 15 pushups for life? there's no progress
>>35406227
Im sure shes devastated that an edgy racist teenager on 4chan disapproves
Her loss, big time
Haven't worked out in months. Threw this together, I feel like a noodle now.
3 x 5 Squat (50lbs)
3 x 5 Standing Military Press (50lbs)
3 x 5 Pendlay Rows (50lbs)
3 x 5 Triceps curls (20lbs)
5 x 5 Bench Press (50lbs)
3 x 5 Abs (45 lbs)
3 x 5 Hamstrings (45lbs)
3 x 5 Chest (40lbs)
I don't know what the abs ,hamstring, and chest workouts are called I just know I can work on them on my bench.
>>35406227
>into the trash she goes
>>35406035
disgusting back
>>35406227
This is the future, time to accept it anon, for yourself and your future daughters.
Itt: shit routines
>>35406286
Don't loose it faggot.
Keep it up and start again!
>>35406249
Not even op here but I have a huge background in Calis
You're a retard
>>35406285
Found the cuck
>>35406525
Thanks m8. Uni life makes it hard to get the time but I think this is manageable.
>>35406583
Isn't it hot to see your girl fucked by another guy? It's like porn but in real life ya know? You can watch but only touch yourself.
I can see the appeal desu.
>>35406060
no, she's 17, your desire for fuckin her brains out is the normal response.
>>35406402
You first :^)
>>35405927
>A
Squats 3x5
Squats 5x10
Leg Curls 2x15
Curls 5x5x10
>B
Bench 3x5
Bench 5x10
Cable Flys 3x10
Seated Row 3x10
Chinups 3xf
>C
Deadlift 1x5
Deadlift 2x20
Hanging Leg Raises 5x10
>D
Press 3x5
Press 5x10
Shrugs 3x10
Lateral Raises 3x8
Pullups 3xf
>ABCDxABCDx
>>35405927
(TODAY)
15 wide grip pull-ups(with weight vest)
V-sit to planche to russian dip 3x(parallel bars)
10 close grip pull-ups(weight vest)
V-sit to planche to russian dip 3x(parallel bars)
Repeat 3x
10 2 handed 2 finger pullups(weight vest)
10 dips (weight vest)
2 one arm pull-ups(each arm) (weight vest)
10 dips (weight vest)
Repeat
Then work on 1 arm hangs
Sprints
Run 1/2 mile
Run 38 flights of stairs 2x
working, jogging, and licking pussy
>>35405984
One punch faggot routine congrats an hero now.
My program based on the journal article "Strength Gains: Block Versus Daily Undulating Periodization Weight Training Among Track and Field Athletes" by Painter et al
>A
LEGS/TRICEP
-Squat 5x10-8 (1x80 lbs, 4x100 lbs)
-RDL 4x8 (120lbs, 1pl8)
-Leg press 4x10 (180lbs)
-Leg extensions 4x10 (32lbs)
-The french press 4x10 (30lbs)
-Skullcrushers 4x10 (30lbs)
-Cable extensions 4x10 (32-38lbs) (but I do like 2-3 variants there so it'd be 8-12x10)
>B
CHEST/BICEP
-Flat bench press 4x10 (100lbs and recently started putting 10lbs more)
-Incline bench press 4x10 (80lbs and I just realize I can bench 100lbs for 8reps)
-Dumbbells flies 4x10
-Pullover 4x10
-Dumbbell curl 4x10
-Hammer curl 4x10
-Bar z curl 4x10-8 (30-40lbs)
-Concentration 4x10
>C
BACK/SHOULDER
-Bent over row 4x10 (80lbs)
-T bar 4x10 (65lbs, 2 grips so 8x10 total)
-Lat back pulldowns 4x10 (52lbs)
-Lat front pulldowns (supinated grip) 4x10-8 (52lbs)
-OHP 4x8 (60lbs)
-Seated dumbbell press 4x10
-Front raises 4x10
-Lateral raises 4x8
-bar z militar press back side 4x10
>ABCABC(r)
Been doing that for 7 months and those are my numbers
sorry for shit resolutions
What's wrong, what should I change or add?
>>35406227
>tfw from pittsburgh
>people are racist as fuck
>gf hates niggers
>she has high test hip to ass ratio and dark hair, so black guys hit on her CONSTANTLY
>mfw it just fuels her hatred for niggers more
MADCOW 5x5
I'm making good progress. Right diet helps
Come at me.
>>35410212
>What's wrong, what should I change or add
eat more
>>35405927
>>35406044
girls this hot don't exist outside of america
Upper/Lower (GZCL method)
ABxCDxx
Reps on main compound vary each week while keeping total reps almost the same
Switching all exercises except the main compounds with a variation exercise every couple of weeks
I'm hesitating to move the back work (pull ups and rows) from C (ohp day) to D (DL day) and do some dips or/and chest isolation instead so my back is more fresh for a DL PR. And do the pull ups and rows instead of calf raises and ab work on DL day
A: Upper Bench
Bench Press: 5x3
Incline DB Press: 4x6
DB Row: 4x6
Lat Pulldown: 3x10
DB Overhead Triceps Extension: 3x12
superset
DB Hammer curl: 3x12
Cable External rotations 3x15
B: Lower Squat
Squat: 4x3
Deficit Deadlift: 4x6
Calf Raises: 3x15
Standing Cable Crunch: 3x12
Seated leg curl 3x12
Cable External rotations 3x15
C: Upper OHP
OHP: 5x3
Close Grip Incline Bench Press: 4x6
Pull ups: 4x5
Seated Cable Row: 3x10
Lateral DB Raise: 3x12
Face pulls: 3x12
Cable External rotations 3x15
D: Lower Deadlift
Deadlift: 3x3
Front Squat: 5x5
Calf Raises: 4x8
Hanging Leg raises: 3x12
Seated leg curl: 3x10
Cable External rotations 3x15
