Daily reminder that you will never be this alpha
>>39992830
500mg of test says I can do anything you can do better.
>>39992830
pencil neck
>>39992843
>>39992974
lol so jelly
how do you prepare when the pope calls for the next crusade?
Psalm 46:1
>The gym is our refuge and strength, an ever-present help in trouble.
>“Look at me, look at you. Do penance on the bench press.”
>But Pilatus asked: “Do you admit having lifted?” and the lord said “So it is”
>“Squathusalem! Take this and lift.”
Motivation Thread?
>>39992769
>>39992769
>Be me 21, VIRGIN, no female contact
>Realise my life is going no where
>Accidently come across a PUA thread on 4chan and start training hard
>Pick up girls using my FACE FRAME HEIGHT and social skills
>They often try to sneak, first letter of every line, when they think I wont notice
So I've got a date tomorrow, but I'm also doing keto. Would a lot of a girls judge a guy for getting a salad? Or, are there some non-salad, keto-friendly options a lot of restaurants might have that I could get?
well where are you going you melon? look up the menu and plan ahead.
>>39992765
Steak and veggies faggot. I go to long horns and order a steak and a side of the parm crusted chicken breast with no breading. its delicious.
>>39992765
https://www.youtube.com/watch?v=y9uOCEgPdvI
itt: 10/10 facial aesthetics
DELETE THIS
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>>39992742
rich piana looks like THAT?!
>>39992742
https://www.youtube.com/watch?v=vjEwsooNHoc
those guys might be the most talented and intelligent humans alive. According to testing IQ probably > 250
Is my gym life fucking normal? Please read this shit and see if it makes sense.
>it's chest/shoulder/triceps day
>go do chest on smith machine
>want to do a rep range of 10
>put 45s on each side
>bench 12 reps
>rest
>go again, this time 10 reps,
>rest
>this time 6
>rest
>this time only like 5
>rest
>this time 5 again
>rest for like 2 min
>5 only again.
I seriously feel like I never increase my weight in the bench either. I've been bench pressing seriously for like 3 months now, and I feel like I never get stronger.
Also, after benching, I go do my triceps pull downs and I'm ok on that, but when I go do shoulders, I have like no fucking strength to even do seated dumbell raises. How the fuck can I do shoulders and chest the same day? I feel like I can only do one or the other, but not on the same day.
I thought these two were suppose to be done the same day because they use similar muscles. If I do one day shoulders and the other day chest, won't I prevent the required rest needed to grow?
First of all, don't bench in the smith machine. It's an unnatural movement for your bench press because the bar path is not simply up and down. Learn proper bench form and do it with free weights.
Second, Why the hell are you aiming for five sets with 10 reps? Do you even know how much volume this is for a PPL split like you do? Either Do your 3x8-10, 3x5 or 5x5 but trying to do 5x10 is too much volume. Also rest a bit more if you feel like you're needing it.
Third, your planning is right theoretically. As you are working all three muscle groups at the same time, you should work them on the same day.
Just do this:
3x8-10 Bench Press
3x10-12 Chest Flys
3x8-10 Dips
3x8-10 Shoulder Press
3x10-12 Lateral Flys
>>39992557
how much are you eating
One. Don't use the smith machine, it's time to get onto the bench press.
Two. Progressive overload, you're training at the same weight not only the entire session, but it sounds like every single time you go to the gym. Increase your weight throughout your session, after each set.
Something like this:
1st set: Warm up with bar for 10-15 reps
2nd set 45lbs ea side 135lbs total. 8 reps
3rd set add 35s 205lbs total. 6 reps
4th: 15ea 235lbs total. 3-5 reps
5th 5ea 245lbs total. 1-5 reps.
If you want strength increases naturally you'll want to be doing lower rep ranges at higher weight volume. You want to increase the weight over the course of your bench press and have the rep totals go down as you near your 1 rep max range. Obviously these weights are too heavy for you but the same principle applies, simply adjust the weight to accommodate what you can do.
Lastly, if you're gonna do a split do back/chest as you won't use your triceps much/at all for back movements, whereas your 3 body part split routine you're doing has tricep movements all the time so they are overworked. Train smart anon. Back/chest, just like Arnie.
is p90x /fit/ approved?
If you're trying to implement some cardio sure.
But you're better off running HIIT 3 times a week.
>>39992522
I did it before I had a gym membership and I saw some results from it for sure. I would recommend it for some people, but you're definitely using more energy and time for less results than a simpler program.
>>39992552
what simpler program do u recommend?
I have been going to the gym for a couple of months and I can push twice my body weight(120kg) on the chest press machine 15 times
Can you stand, cunt?
i weigh 60kg,i can push 120kg i dont weigh 120 in case that is confusing
>>39992455
nobody gives a fuck about chestpress
I hate this cunt
Let him do his thing he's just insecure
What annoys me is when i see his videos as recommended to me on jewtube
why? he's an inspiration and delivers great content
>>39992351
hes natty
Please only post in this thread if you know what you're talking about and can provide sources.
I've been reading this book and would like to start taking large amounts of vitamin D3. I'm aware K2 must go with it, and there is mk4 or the stronger mk7.
Has anybody done this? Info?
>>39992350
I'm gonna post in your thread without meeting the prerequisite qualifications you laid out. Fuck you.
>>39992350
What are the claimed miraculous results?
i take 6000
25000 sounds nuts
This is what girls want
>>39992259
That guy could get any girl he wanted.
>>39992259
A model? Obviously
>>39992286
>that guy gets any girl he wants
ftfy
Why did you get kicked out of your last gym?
Tell us the truth.
>>39992222
checked
>>39992222
I was squatting in the woman's stretchy band class because there wasn't enough space in the free weight area and it wasn't full of QTs
forgot to put on clips so when I dropped the weights when I was done one of them rolled off and broke the instructors ankle.
the plate dispenser was broken as shit anyway for years so I guess it's not a huge issue
>>39992222
Them quads....
>didn't haave a monthly membership, so I paid like 10 pesos each time
>forgot my towel too many times
>dick of a owner didn't let me in
This is me after 1 year of test-e 1,000mg per week, but I'm still a kissless virgin and masturbate 3 times a day
What's your age, OP?>>39992046
>>39992068
enjoy fucked up hormones for life
grindr will fix that
Where were you when you first heard about the new flavor of sips, ULTRA VIOLET?
Sip Boys 2017
>>39991925
Tasty?
I was in /fit/, helping people in the qtddtot. Praise be to new sips
This is one negative of living in Australia. We barely get any variety in zero calorie energy drinks. Meanwhile freedom loving Americans get like 47 different zero calorie flavors from just 1 brand.
Is it too late to start lifting at 19?
>>39991823
yes
What a retarded question
>>39991823
definitely