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r8 my program for the new year bois. Trying to hit some weak spots that I never trained before, like wrists and calves.
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>>39912153
Saw dips incline bench and ohp in the same day and now i think you're retarded as fuck
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>>39912153
You do know that you're supposed to hit muscles more than once a week right?
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>>39912153
Looks like you don't even know why you're working out. are you going for strength? aesthetics? You lost fucking retard
Anonymous
better than bro split 2017-01-05 11:58:49 Post No.39911973
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better than bro split 2017-01-05 11:58:49 Post No.39911973
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All I know is bro split. Bro split is love, bro split is life.
>/fit/ tells me not to Bro split because muscle group is only being worked 1 - 2 times a week.
So last night I went to the gym, spent twice as long there working out every muscle group till exhausted.
But today I'm not sore like I am with bro splits. I don't feel the gains I do with bro splits, I also don't feel like I need to take a day off and recover like I do with bro splits. So I'll probably go to the gym tonight and waist more time trying to beat bro splits.
>what do?
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>>39911973
>BBBBBBBBBRRRRRRRRRRRAAAAAAAAAAAPPPPPPPPPPPPPPPPP
snnnnniiiiiiffffffffffff...oh yes my dear....sssnnnnnnnnnnnniiiiiiiiffffffff....quite pungent indeed...is that....dare I say....sssssssnniff...eggs I smell?......sniff sniff....hmmm...yes...quite so my darling....sniff....quite pungent eggs yes very much so .....ssssssssssssssnnnnnnnnnnnnnnniiiiiiiffffff....ah yes...and also....a hint of....sniff....cheese.....quite wet my dear....sniff...but of yes...this will do nicely....sniff.....please my dear....another if you please....nice a big now....
BBBBBBRRRRRRRAAAAAAAPPPPPPPFFFFFFFFLLLLLLLLLPPPPPPPPPFFFFFF
Oh yes...very good!....very sloppy and wet my dear....hmmmmm...is that a drop of nugget I see on the rim?...hmmmm.....let me.....let me just have a little taste before the sniff my darling.......hmmmmm....hmm..yes....that is a delicate bit of chocolate my dear....ah yes....let me guess...curry for dinner?....oh quite right I am....aren't I?....ok....time for sniff.....sssssnnnnnnniiiiiiiiffffffff.....hmmm...hhhmmmmm I see...yes....yes indeed as well curry......hmmm....that fragrance is quite noticeable....yes.....onion and garlic chutney I take it my dear?.....hmmmmm....yes quite.....
BBBBBBRRRRRRRRPPPPPPFFFFFFFFFFFFFFFFFFFFFTTTTTTTTTTT
Oh I was not expecting that…that little gust my dear….you caught me off guard…yes…so gentle it was though…hmmmm…let me taste this little one…just one small sniff…..sniff…ah….ssssssnnnnnniiiiiffffffffffff…and yet…so strong…yes…the odor….sniff sniff…hmmm….is that….sniff….hmmm….I can almost taste it my dear…..yes….just…sniff….a little whiff more if you please…..ssssssnnnnnniiiiiffffffffff…ah yes I have it now….yes quite….hhhhmmmm…delectable my dear…..quite exquisite yes…..I dare say…sniff….the most pungent one yet my dear….ssssnnnnniiiifffffffffffffffffffffff….yes….
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>>39911976
I'm unfamiliar with the /fit/ board culture and have no idea what to make of this post....
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>>39911973
Do a push pull routine.
PPrestPP so basically 4x a week.
push 1 : squat&bench
pull 1 : deadlift
push 2 : OHP
pull2 : barbell row
of course these routines have accessory exercises that come along with them.
basically push 2x a week pull 2 x a week. you'll get good gains
Anonymous
How long is too long in a power cage 2017-01-05 11:24:16 Post No.39911646
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How long is too long in a power cage 2017-01-05 11:24:16 Post No.39911646
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How long is too long in a power cage
Anonymous
2017-01-05 11:24:16
Post No. 39911646
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/fit/ I just got back from the gym after being yelled at for using the power cage too long.
I just started doing SL 5x5 and all my 3 workouts for today needed the barbell which was in the power cage.
I received dirty looks from all these roided fucks throughout the session and even had someone come up to me and say "Buddy you have been using this way too long".
The gym only has 2 cages and I was only using it for an hour.
Am I in the wrong? What is the proper etiquette on how long someone should be using a cage?
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>>39911646
were you doing bench presses in the power cage?
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>>39911724
yes, there are no traditional bench "racks" anywhere, just two power cages.
I also did bent over rows with the barbell from the power cage because thats where the only barbells are.
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Who the fuck cares. Tell those aspies they can just ask to work in
Anonymous
Thoughts on Insanity? 2017-01-05 10:37:04 Post No.39911141
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Thoughts on Insanity? 2017-01-05 10:37:04 Post No.39911141
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Or thoughts on Beachbody in general
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>>39911141
My SF buddies do it for HIIT when they're deployed. They all seem to like it.
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>>39911141
It's fun
Decent cardio, wouldn't purchase it though, just torrent
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>>39911158
>HIIT
>50+ minute exercise
Youre retarded
Anonymous
Are you still squatting in 2017? 2017-01-05 10:31:09 Post No.39911066
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Are you still squatting in 2017? 2017-01-05 10:31:09 Post No.39911066
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Are you still squatting in 2017?
Anonymous
2017-01-05 10:31:09
Post No. 39911066
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Working out religiously 2 times a week body part which no female will ever see.
Why are you still squatting? Deadlifting can pass since it works upper back and forearms but squats are useless.
You should focus on solely on upper body if you are male.
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Do leg press, ham curls, leg extension, some calfs and thats enough for legs not to be disproportionaly small.
Upper body is the focus if you are straight male and if you want to attract females.
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>>39911066
Big Legs are literally useless
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>tfw the only thing girls ask me is why i dont train legs
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5.5 85kg
>Inb4 obese manlet
Been working on strength for 6 months and feel ready fir a big cut. Rate my program?
Monday;
Legs
Squat
Front squat
Deadlift
Tuesday;
HIIT
Core
Wednesday;
Pull
Deadlift
Bent over rows
Lat pulldowns
Curls
Thursday;
HIIT
Core
Friday;
Push
Bench
Incline bench
OHP
Rear OHP
Tricep push downs
Saturday;
HIIT
18 Posts / 1 Images
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>bench only once a week
Do u even lift?
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>>39911111
Dub Quints of manlet Doom and destruction
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>>39911111
QUINT MAN I'M SO SORRY, I'll bench 5 days a week to show how wrong I was!
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I AM ALWAYS HUNGRY! How can I cut for summer if I'm still in this mood of eating like an elephant??
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eat more satiable foods like eggs, greek yogurt, fiber rich vegetable, etc. All those are pretty low in calories but very filling.
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Try maintaining for a weeks then slowly cut back on cals
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>>39911013
Any more suggestions on low calorie, satiating foods? I can drink water and eat veggies until I'm about ready to pop but still be incredibly hungry.
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Fat Manlet at 82.5kg here
Can someone photoshop what I'd look st 68-70kg
16 Posts / 5 Images
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>>39910953
>SS victim #331901
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>>39910966
Actually I do a bro split and have never done SS.
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>>39910953
how about you lose weight and find out? how we are supposed to know how you will look like?
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After month of going to the gym and, lately, horrible gym sessions, how exactly bad are my lifts?
Bench: 70kg (154 lbs) 5x5
Squats: 90kg (198 lbs) 5x5 also 95kg 1x5
Diddly: 110kg (242 lbs) 1x5
OHP: 46kg (101 lbs) 5x5
Bent over row: 70kg (154lbs) 5x5
Close grip: 68kg (149lbs) 3x8
21 Posts / 1 Images
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HAHAHAHAHAHAHA it's fucking awful man xD
Just stop lifting you fucking fagget :'D
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*BRAAAAAAAAAAAAAAP*
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>>39910950
That's pretty terrible.
Have you been to the doctors? You sound low test
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How to I get a body like this?
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>>39910943
Don't lift weights.
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>>39911018
Bigger chest than yours though
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>>39910943
nothing but dumbbell bench presses
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Before everything, I read the sticky.
fit I really need some help from you.So in this summer I am going to America on vacation and I don't want to look like this anymore.I don't need to be Coleman or anything, just to have a bit of shape when wearing clothes. But I also don't want to get fat.The problem is I have very little time (4 months).Btw I am posting this now because I saw some huge guys here in cbt and don't want to be made fun of too much
.
Is there a chance for me
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>>39910884
you have avery good fram to start on.
Slight surplus (eat just a little it more than what you are used to)
Make sure you get enough protein (.8-1.2g/lbs)
The routine is up to you, but I wouldn't suggest SS. Do PPL and start with light weights, pay attention to form and no cheating.
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nice twink bod, should get into gay porno
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shoo fucking shoo
STAY AWAY FROM MY GAINS
Anonymous
Autistic music you lift to 2017-01-05 10:07:41 Post No.39910800
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Autistic music you lift to 2017-01-05 10:07:41 Post No.39910800
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Autistic music you lift to
Anonymous
2017-01-05 10:07:41
Post No. 39910800
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https://m.youtube.com/watch?v=uvbaM-URygs
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>>39910800
https://www.youtube.com/watch?v=AlIUNtQEI_s
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>>39910800
I used to be anti-weeb, but I've been lifting to a lot of JPOP lately. It's energetic, optimistic, and catchy as hell.
It also helps when you can't understand the asinine lyrics that most pop songs and lets you concentrate on your lift.
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>>39910800
Italo disco
https://www.youtube.com/watch?v=iegHKUKiVxQ
Meme Disco
https://www.youtube.com/watch?v=H5E3aP5aCbc
Synthwave
https://www.youtube.com/watch?v=G22X5X49VhM
Retarded anime pop
https://www.youtube.com/watch?v=tw5Nvrb1ayg
French pop
https://www.youtube.com/watch?v=13o1i-cgTOA
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HOLY FUCKING SHIT HELP
>Be me
>spend few years training
>Reach a little better than 1/2/3/4 5x5
>2017
>New year New me
>Time for intermediate program
>Put Madcows 5x5 number projection through Excel
>Shits out this PIC RELATED
>Blsjidcihnvsohsvdoihscd.jpeg
Am I REALLY expected to increase my squat 100lbs in 12 weeks???
repping OVER 500lbs on DL 12 weeks from now???
I'm all for reaching big… but this seems insane!
Anyone have experience?
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someone?
Did I do something wrong?
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just hop on juice bruh
fucking 60 lbs on squats in 12 weeks would be great progress. 100 doesn't seem possible w/o gear
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>>39910734
if you actually read about the program a little bit you will understand
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>Chatting with this girl
>We get in an argument
>She calls me a patronizing judgemental asshole
>Skip to the day after
>She's asking clothing advice and sends pics
>Ask if I can see her underwear
>She fucking sends it
Holy shit /fit/ you weren't kidding when you said women were stupid.
Anyway, what are your lifts? Mine is 70/85/102.5/130 in kg.
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you have made it aonn im so jelly
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>>39910692
Wow anon, great story, thanks for sharing.
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>>39910742
>>39910760
Happy to share it. I work hard to keep the quality of this board high.
Anonymous
NO NECK DAY = SNAP CITY 2017-01-05 09:44:43 Post No.39910537
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NO NECK DAY = SNAP CITY 2017-01-05 09:44:43 Post No.39910537
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Reminder to no skip neck day
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>>39910537
Source, please?
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dead?