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157 lbs
5'8"
23 Posts / 6 Images
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>>42787720
Not an expert.
Probs 25%
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>>42787720
100%
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Daily reminder we're all gonna make it
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r8 my program
it's a modified PHUL one
power upper
- bench press 5x5
- incline db press 4x12
- bent over row 4x5
- lat pulldown 4x12
- overhead press 4x5
- bicep curl 4x12 (i do them slow eccentric)
- behind the head cable tricep 4x12
- abs
power lower
- squat 5x5
- deadlift 3x5
- leg press 4x12
- rack pull 4x10
- calf raise 4x15
- leg extension 4x12
- abs
hypertrophy upper
- barbell bench press 4x12
- dumbell flat bench 4x12
- seated row 4x12
- db lateral raise 4x12
- conc bicep curls 3-4x12
- cable crossover 4x12
- barbell curls 3x12
- face pulls 4x12 (sometimes skip these
hypertrophy lower
- front squat 4x12 ( fucking hate these, i dont even feel it in my legs and my shoulders hurt)
- dumbell/kettlebell lunges 4x12
- standing calf raise 4x15
- leg press 4x12
- sumo deadlift 3x10
- rack pull 4x8
- leg extension 4x12
i usually spend around 1,5hrs working out each split day.
what do u guyz think
and r8 program thread
12 Posts / 3 Images
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>>42787658
>synthol sandnig has better titties than half of the women I dated
this gets my noggin joggin
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>>42787695
>[Post a Reply][Return] [Catalog] [Top] 1 / 0 / 2 / 3 [Up
can you r8 my program sir pleas thanks
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>>42787658
Your routine is going to give you a meme body. Shoulders is the most needed muscle for an aesthetic body. Its cool to lift for strenght which looks like what your doing but your gunna have overdeveloped legs and an underdeveloped upperbody. Id reccomend completly changing it so its an upper upper lower routine. It can be somewhat simular but this gives you a chance to properly grow shoulders, back, and arms.
You'll never reach the strength of pic related. No matter how much you lift this guy can snap you with two fingers.
How can humans even compare?
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I WANT TO KICK THOSE FUCKING BALLS SO HARD
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>>42787557
I think you mean "LICK"
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>>42787552
Nigga did 20 years in the zoo.
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So now the dust has well and truly settled and it has been decided that PPL is the greatest routine for natties, what does /fit/'s PPL routine look like?
313 Posts / 36 Images
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My PPL has a condensed mesocycle where I perform everything on the same day.
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>>42787430
My ppl routine looks like this
Push day
Pull day
Legs day
Push day
Pull day
Legs day
Rest day
Comments? Questions?
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>>42787430
>the greatest routine for natties
Why is that? I never heard anyone say that before.
Anonymous
Gay Anons - why do you lift? 2017-09-08 09:53:04 Post No.42787428
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Gay Anons - why do you lift? 2017-09-08 09:53:04 Post No.42787428
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Gay Anons - why do you lift?
Anonymous
2017-09-08 09:53:04
Post No. 42787428
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i do it to rape straight guys, even taking roids now. i think back on how they used to treat me like shit in highschool, and i love making fake profiles on dating apps, then meeting them in their apartment and do what i want to them, just like they did to me when they called me names.
8 Posts / 3 Images
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>>42787428
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this has great potential as a creepypasta holy shit
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Because I like the idea of savagely pounding qt soy boys up their thicc butts.
I mean what's manlier than making a man your bitch?
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What's located on the left side of the lower back? I feel a numb pain there from improper deadlifts
41 Posts / 3 Images
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>>42787298
probably have a herniated disc.
Sucks for you bruh
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>>42787298
Sacro-Illiac and lumbar discs. Numbness or weakness is never good. Go to the doctor.
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i had the same thing go to a doctor get an MRI asap
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assholes too lazy to make a thread edition
OLD THREAD >>42774636
Who is /fat/ for?
For /fat/fucks who want to better themselves through meaningful hard-work, strategy, and dedication
>This is not QTDDTOT, ask questions about fat loss but use that thread for general questions
>Calculate your Body Fat Percentage
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (Gonna need waist/neck measurements)
>Calculate your TDEE (Total Daily Energy Expenditure)
http://www.sailrabbit.com/bmr/ (complex)
http://www.fitnessfrog.com/calculators/tdee-calculator.html (simple)
>Plan your weight loss week by week
http://www.losertown.org/eats/cal.php
>Track your calories and macros with MyFitnessPal, works best on smartphones
https://www.myfitnesspal.com
331 Posts / 73 Images
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Reminder to not fall for the fasting/keto/very low carb jew .
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>>42787257
>do IF and keto
>drop 70 lbs
>close to making it
>some fat anon online who is addicted to glucose is telling other people not to do the GOAT diet
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>>42787257
It works for fat fucks who have not been taught healthy diet growing up.
Anonymous
How do I grow my neck 2017-09-08 09:22:57 Post No.42787231
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How do I grow my neck 2017-09-08 09:22:57 Post No.42787231
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8 Posts / 3 Images
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neck curls and neck extensions
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>>42787231
a big neck will just make your weak chin look even worse.
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>>42787231
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Hey what's up /fit/ bros
I need some help and advice.
First here are my stats:
5'11"
240 pounds
21 years old
I need to weigh under 200 pounds before Thanks Giving and here's how I think I'm going to do it.
-900 calories a day
-Only drinking water and diet soda
-no exercise other than working 10 hours a day on my feet for 6 days a week. I usually just do light walking and lift things from here and there
Can anyone add anything to my list? Doesn't have to be exactly healthy thanks!
13 Posts / 2 Images
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Bump #2
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dont drink diet soda, drink coffe or tea instead.
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>>42787076
>drinking beetusjuice
kill yourself
Lifting weights, even for a couple months, will make you look a lot better than if you lost 10 lbs. Also, eating 900 calories might make you lose around 20 lbs by thanksgiving but it won't get you under 200 lbs.
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"SQUAT FOT DAT ASS"
"GENETICS IS A BS EXCUSE"
this is TWO years of progress
lifting isnt magic
13 Posts / 3 Images
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>>42787075
>looks the same without the pants on
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>>42787075
That could be done in less than 2 years, sorry.
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Hip thrust>all
Pull through are pretty good too
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This is the peak of human anatomy and physique.
8 Posts / 3 Images
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Not even close. Lurk moar.
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err
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Go back to /b or /gif, cuck
Anonymous
What are some natural libido enchancing things? 2017-09-08 08:31:39 Post No.42786880
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What are some natural libido enchancing things? 2017-09-08 08:31:39 Post No.42786880
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What are some natural libido enchancing things?
Anonymous
2017-09-08 08:31:39
Post No. 42786880
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I just browse trough porn and I don't even have the power nor boner to fap I'm 22....
Is there something I could do?
11 Posts / 2 Images
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tna
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>>42786880
Sleep, eat healthy, do your cardio, take ZMA if you want and that is about that. Don't stress too much as stress is the biggest boner killer out there. Anti-depression meds are known to cause lower libido. You are fine OP.
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>>42786880
Tongkat ali supplement
Basically ghetto cialis and boosts test levels slightly
Other than that good nutrition, exercise and sleep.
Stay natty if you can, trust me.
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37 Posts / 8 Images
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>Is any world class athlete natty?
Hmmmmmmmmmmmmmmmmmmmmmmm
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>>42786698
Growth
Test
EPO
Slin
Watch Icarus if you're interested in watching how they pass drug tests
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>>42786710
floyd mayweather
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Will lack of sleep and staying awake kill my chances to lose weight? Or is it all mom science that says improper sleep causes weight gain.
7 Posts / 1 Images
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>>42786692
It's true.
Go to bed.
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>>42786705
pls post scientific proof nigga
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>>42786711
http://www.pnas.org/content/110/14/5695.short
There are more articles that say pretty much the same and some that relate less sleep to weight loss, but that is in cases of people with sleep apnea. Hope it helps.
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Need some help please anons where exactly do you measure your waistline?
Is it here?
12 Posts / 4 Images
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>>42786640
Don't suck your stomach in or let it all hang out.
Just stand up straight with a neutral stomach.
Wrap the tape or string around you waist at the navel, and the sides of the waist. You can tell where the side of the waists are by noting the crease that you see on your sides when you bend to the left or right.
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Don't know why it posted up side down. Not sucking in or pushing out though. Just standing straight
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>>42786652
Like this?