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How is this routine? I'm looking for aesthetics and some strength as well. Been doing it for a while now, is it too much volume? Doing it in a PPLXPPL fashion. The / means alternating each workout. So start with bench one workout and OHP the next one.
Thanks in advance!
PULL
aDeadlift 3x5 =
/BB Row 4x8 =
Pullups 3x9
Seated Cable Row 3x10 =
DB Rows 4x9 =
BB Shrugs 3x15 =
DB Shrugs 4x20 =
Barbell Curl 4x8 =
Hammer Curls 4x10 =
Rear Delt Raises 3x15 =
Abs
PUSH
BB Bench Press 5x5 =
/Barbell OHP 5x5 =
/BB Bench Press 3x8 =
Barbell OHP 3x8 =
Weighted Dips 3x10 =
Incline DB Press 3x8 =
Cable Flyes 4x10 =
Lateral Raises 4x10 =
Front Raises 4x10 =
Skullcrushers 3x10 =
/DB Skullcrushers 4x12 =
Tricep Pushdowns 3x10 =
Abs
LEGS
BB Squats 5x5 =
Romanian Deadlift 3x10 =
Feet High Leg Press 2x12 = (feet high, glutes)
Quad Leg Press 2x12 =
Calf Raises 3x25 =
Cable Curls 2x10 =
Incline DB Curls 2x10
Facepulls 4x20 =
Wrist Curls 3xF
Abs
27 Posts / 5 Images
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That volume is obscene, you'll run out of steam by day four if natty.
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>>42290710
Okay thanks! What would you recommend? Remove dips or incline maybe? Alternate them?
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>>42290673
u could try nsuns 531 5day if u want a more linear strength progression, i find that its easier to follow and improve on my lifts then ppl
>tfw gym bully made fun of me again
Help me /fit/! How do I shut him up for good?
20 Posts / 8 Images
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tell his mom what he did with your pooper in the gymshower
>>
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Gitmo bay threat didn't work ehh? Go Sauna+wet rag than Op, what do I got to lose?
>>
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>>42290606
Be nice to him! I bet he wants to be your friend, this could be a cute story in the making!!
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Should beta males just become gay and take the dick?
It's only gay if you are taking it not giving it since you are assuming the dominant role if you give the dick. Nothing gets me harder than the idea of humiliating and emasculating another man by turning him into a wimpering bitch who only wants your cock.
Pic not related but kinda related a bit.
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you're gay
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No, you don't understand.
There's nothing gay about assuming the dominant role.
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>>42290613
This
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is Daniella Melo, dare i say it, O U R G I R L?
https://www.youtube.com/watch?v=xgpvBFrusuE
44 Posts / 5 Images
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>>42290521
man powerlifting is autism at its finest
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>>42290521
OKAY. SERIOUS QUESTION.
HOW DO I GET A GF LIKE THIS? SHE'S PERFECT, FUCK
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>>42290521
>200kg world record
>couch potato on SS and TM reaches that in 2 years.
Jesus fucking christ women are so weak
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Recommend me a preworkout product. Or if you consider preworkout to be unnessecary. Sway me not to buy a preworkout.
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>>42290361
bump
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>>42290361
coffee
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>>42290361
preworkout is LITERALLY an energy drink
your paying boatloads of money for "energy" products
why not be a bitch and just organize your life so that you have natural energy, or if you need it why not take a caffeine pill because thats 95% of what a preworkout is anyway
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First time on /fit/, just read through the sticky. How do I lose spot weight? I.e lose weight from my calves
15 Posts / 1 Images
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woah hold up there, who's that fucking adonis in the pic?
(it's not possible)
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>>42290346
That's Mark "the king of /fit/" Patton
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>>42290363
Is it possible to have this amount of lean mass at such a low bodyfat natty?
>Mark
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I keep stalling on SS. A few weeks later and I'm still stuck on 65 for deadlifts. What do I do? This is getting frustrating as hell because it feels like I'm making no progress.
34 Posts / 3 Images
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65? You mean 65lbs on each side? so your stuck on 175lb, Include the total weight on your lifts including the bar, or go by plates if you dont want to mention weight. Do what SS tells when you stall, i havent really looked into, but i belive it tells you to deload
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>>42290311
Make sure you are eating enough and I think SS says to deload. If thats 65 is kgs your probably pretty new right? Don't stress it and just keep at it.
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>>42290311
do cowboy method by juggernaut.
do 2 day first diddly for 1x1 crisp clean(warm up sets 1x1 every 5%), do ohp, do frontsquat, final thing is gluteham.
get more protons.
just check the second fit dropbox for cowboy method.
Why is he such a condescending dick now?
Even if you disagree with him about the slightest difference he is going to make you feel like shit
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>>42290261
have you ever meet an old man ?
>>
Can someone give me the run down about him?
I recently returned to /fit/. The last thing I remember about him was that he got doxxed and everyone found out he was gay (?)
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>>42290261
damn he really looks like shit nowadays
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What are the cheapest foods you can buy that make you gain weight fast
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probably taco bell's shitty sand meat
their 5 layer burrito i think
>>
Sale chicken, it really isnt that expensive around where I live at least. Try the budget stores as well- Aldi's for example
>>
>>42290249
PROTEIN POWDER
No source of protein comes close to whey for cost per proton
Anonymous
Who had a physique that you could really believe as Hercules? 2017-07-27 07:35:43 Post No.42290166
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Who had a physique that you could really believe as Hercules? 2017-07-27 07:35:43 Post No.42290166
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Who had a physique that you could really believe as Hercules?
Anonymous
2017-07-27 07:35:43
Post No. 42290166
[Report]
[View this topic]
33 Posts / 10 Images
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>>42290166
all of them, except the negro
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>>42290166
Arnold or Ferrigno, Hercules is a half-god so he needs to be played by someone with god-like genetics.
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>>42290188
dude, there's only half a negro up there
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how much weight do i have to lift to accomplish gf?
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wow he has nice teeth, can we get an oral health thread going instead of this stupid shit OP was asking
>>
2pl8 for 5/10 gf
4+pl8 for 8+/10 gf
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>>42290016
my teeth are totally fucked. i wish i had nice teeth like this.
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anyone feel sorry for him? seems like he cant take a trick when he is just trying to improve his life by losing weight. His surgery got delayed and wife sleeping in another room.
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who is this? and why should I care?
>>
what did we learn today?
never get fat in the beginning
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>>42290004
its a mental health issue.
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>tfw fell for the gomad + SS meme
how do I undo this??
16 Posts / 2 Images
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>>42289959
Keep going you skinny faggot
>>
i just see a skinny faggot
don't even have muscular legs or ass
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>>42289977
/fit/ told me it would make me into ottormode but now im thicc!!!
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What age is it too late to make it? To turn it all around?
34 Posts / 3 Images
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40
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>>42289852
depends, how old are you?
>>
It doesn't really matter how old you are, you can still change your life for the better.
Sure it won't be the epic smackdown story of success like some high school nerd who turned into a chad, but any positive change is better than nothing.
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What are some things besides /fit/ness that have helped improve your life?
For me it was learning how to grow my own food so I can save about $40 a month on produce.
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>>42289764
learning how to cook good fucking ramen
learning how to boil eggs softly
meditating daily
noporn
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>>42290148
does noporn really work? I thought it was just a meme
>>
Became a vegetarian, and my carb intake nearly doubled. Lost a bit of body fat in the process, and I'm walking around with a constant carb pump now.
Literally the best decision I've ever made