Routine general
Post your routines and have others comment or rate them. Ask for help and find a new routine.
P/P/L
>Push
Bench Press 5x5
Incline DB Press or Incline Bench 3x6-8
OHP 3x5
Arnold Press 3x8
Tricep Pressdown 3x10
>Pull
Pendlay Row 3x8
Chinups 3xAMRAP
Pullup 2xAMRAP
Overhand Close Grip Pulldown 3x6-8
Seated Cable Row 3x8
T Bar 3x8
Hammer Curl 3x8
Standing BB Curl 3x6-8
Reverse Grip Cable Curl 3x8-10
Forearm Exercises 4 Ranges of Motion
>Legs
Squat 5x5
Deadlift 3x5
Hip Abductor/Adductor Superset 3x12-20
Hamstring Curl (if ur not fucked) 3x8
Seated Calf Extension 3x12-20
Fuck abs
Modified brosplit routine I made for myself and my gym partner.
SetsxReps (Weight in lbs)xSets
Day 1: Exercises back and shoulders/delts/neck
Overhead press 3x5 95x1 105x1 115x1
Dead lifts 3x5 warmup, 225x1 245x1 275x1
Clean and press warmup, 135x5 145x1 155x1
Dumbbell flies 3x5 25x1 30x1 35x1
Pull ups 3x10 +20x2 +0x1
Seated cable rows 3x10 110x1 120x1 130x1
V-Bar pull down 3x10 100x1 110x1 120x1
Barbell shrugs 3x10 135x3
Back raises 3x15 45 lbs
Boxing practice
Day 2: Exercise arms, forearms, grip.
Dumbbell curls 45x5 40x5 35x5 30x5 25x5 20x5 reverse up until form failure
Tricep pushes 3x10 20x3
Grip/forearm machine 3x10 115x3
Preacher curls 3x5
Dumbbell Skull crushers 3x15 30x3
Forearm barbell curls backwards +forwards 3x15
Tricep push machine 3x15 100x1 110x1 120x1
Bicep pull machine 3x15 100x1 110x1 120x1
Ropes x3 minutes
Boxing Practice
Day 3: Exercise core and legs
Lap of suicides x1
Sprints x3
Sled pulls 135 x8
Squats 3x5 warmup, 185x1 205x1 225x1
Incline sit-up 3x15 with 25-45 lbs
Leg raises 3x15 rotate styles
Oblique/side pulls 3x10 70 lbs
Leg presses 5x5 start 225 to 585
Calf raise machine 3x10 140 lbs
Mat calisthenics work
Day 4 Exercise chest
Bench warmup lmao1pl8x5, 3x5 225x1 205x1 185 x1
Incline bench 3x5 135x1 145x1 155x1
Decline bench 3x5 same^
Dumbbell press incline 3x5 50x1 55x1 60x1
Dumbbell press flat 3x5 50x1 55x1 60x1
Cable work 3x15 each incline, straight, decline. 50x1 60x1 70x1
Dumbbell fly flat on back 3x10 50 lbs
Dips to failure x3
Boxing practice
Repeat, rest on Sunday continue where left off. 6 days/week.
>>39070219
2 much
1 big compound for each bodypart, 1 minor compound for accessory, and 2 isolation accessories is a reasonable guideline
ex. chest could be bench, incline, flies, pullovers
legs could be squat, lunge, hamstring curl, leg press/bulgarian split squat
back and shouldrs could be ohp, deadlift, db press, rows, shrugs and lateral raises
etc etc
> Monday
Squat 5x5
snatch pull from blocks 6x2
db seated press 5x5
neck work
farmers walks
leg raises
>Wednesdays
Push press 2x5, 2x3, 1x2, 2x1
Clean high pull same
zercher carries or some form of conditioning, like sled drags or ropes
>Friday
Squat 5x2 (ramping up to a few heavy doubles)
rows 2x12-15
clean and press 5x5
Neck or farmers walk
leg raises
>Monday
>>39070074
gym everyday, rest when i feel like it
>Chest
Flat 5x5
Incline 5x5
Peck Deck 4x8
Incline Dumbells 4x8
Dips 3xf
Cables (high to low & low to high) 4x8
>Back&Bi
Lat Pulldown 4x8
Deadlift 3x4-5 for the first two then go down a rep every set
Chin Up 3x8
Dumbell Rows 5x5
Preacher Curls 4x8
Curls over the bench 4x8
Incline Seated Curls 4x8
Hammer Curls 4x8
Cable Curls (rope & preacher bar) 4x8
>Legs
Squat 2x5-6 then same as DL
Half Squat 4x8
Leg Press 5x5
Leg Extension 5x5
Hamstring Curl 5x5
Seated Calf Extension 4x10
>Shoulders & Tri
OHP 4x8
Upright Row 4x8
Seated Dumbell OHP 4x8
Seated Dumbell Side Raise 4x8
Barbell Front Raise 4x10
Overhead Dumbell Extension 4x8
Skullcrushers 4x8
Close Grip Bench 4x8
Dips 4x15
Tricep Cable Pushdown (rope & preacher bar) 4x8
seems like quite alot when written down
Do you think Jason Blaha advice is full of shit or does he spit out some good info despite being a fraud
complete and total horseshit. have you seen that fat fucking cunt?
No hes a fucking delusional fuckboy.
>I could look amazing if I wanted to
Typical attitude of deluded fatties who tried all the shortcuts but never actually dieted properly for more than a week.
Trying to make up for balding, eh?
anyone got a protein bar recipe?
to keep this /fit/ related if this doesn't qualify how many of you do cardio and if so are you entering any races in the near future?
>>39069883
bump
This is a simple recipe that I made. I've experimented with ratios and stuff like that a lot, and this is the best result. I calculated the macros at some point but forgot them, it depends on the brand if whey and peanut butter that you use anyway.
>>39070340
Switch the sugar to stevia and that's a pretty good cutting recipe. Or use dextrose and it's good for intra-workout.
>that first puff of the day
>>39069797
>that first cig of the day whilst on the toilet
>>39069797
>4 days deep into quitting
>shit sucks ToBHonest.
>>39070007
stay strong, the first 3 days should have been the hardest.
The nicotine should be washed out of your system by now, the urges you still feel are habitually and/or your brain is trying to trick you; don't give in!
Also expect to start coughing and feeling even more short of breath than when you were smoking, this is where the lung starts repairing itself and that should be gone after around a week after it starts.
t. smoker for 8 years who quit cold turkey last november, no ciggy since
>tfw miss her
>>39069659
>tfw she's 3,000 miles away on a study abroad program
>>39069684
Foreign dicks all up in her vag.
>>39069684
https://www.youtube.com/watch?v=Ter_DbNHLwA
>2k16
>there are still people ON THIS BOARD who pay for protein power, despite the fact that you can easily get enough protein through a regular diet
You do realize you only need 0.8-1g protein pr. pound of body weight, right?
Get in some more carbs for better performance, or fats for higher testosterone production, retards.
>>39069517
must be nice having your mom prepare all your meals.
>>39069541
Kid is right actually
>>39069552
I know, I'm just bitter my mom won't prepare meals for me. :^(
are you supposed to make eye contact with a qt when shes lifting?
>>39069247
who is this semen demon?
>>39069247
Who is this cum hun?
>>39069370
>>39069387
megsquats
>cutting for spooksgiving
>eating ~1200cal/day as a 6"4, 218lb man
>lifting/running harder than ever
>feel like I'm making no progress of any kind
This is a bad feel
>>39069193
Keep pushing, buddy.
It's all about consistency. Even if sometimes you feel like it's not getting results, or not worth it, maintain the habit and make every single day a routine of victory and you shall strive.
Keep pushing
Holy shit, isn't that pretty much a 1000+ calorie deficit?
Why would you go that high?
>>39069193
Jesus dude. I'm 6'1 and 205 cutting at <1800 cals and seeing results.
How do I get a gf this /fit/?
Is there any naturally attainable level of fitness that will do it or do you basically have to be super rich at this point?
>>39069159
Between the branding mark on her ass and the massive udders id wager she is a cow in human disguise
it's not that hard you idiot. just set some standards or things you'd like in a gf, and be realistic. you're not going to get your 10/10 cardio bunny or model girlfriend with giant tits. you may have to settle for a chubby gf who wants to get fit and lose weight with you. once you know what's important to you find a girl who has that ask her out and stick with her. the number of premarital sex partners both you and she has increased the likeliness that you'll hate the relationship and will divorce so take it seriously and don't mess around. if she says no find someone else. also make sure you do your part by looking presentable
>>39069273
>just set some standards or things you'd like in a gf,
And then when you cant find a gf or any type of single girl whatsoever?
Whats the next step after that mate?
What's the best exercise?
>>39068943
Neck hangs 1 x 1
Sexercise
Cable barbell flies
>Don't know how to reply when complimented,so usually don't,so people then think im an asshole
>get mired and eyefucked constantly
>stay silent and don't talk to girls when around,or just treat them as fellow guy to maybe make actual (not fwb) girl friends,as I have no friends at all and would probably enjoy hanging out with a girl squad more than guys on occasion
>deny their advances and keep it tame,try to talk about stuff I like
>they think I'm some sort of Chad or player when I'm just awkward
>they think I see something wrong with them or too good for them when i deny or don't acknowledge them or their advances
As a former big boy whenever i hear snickering or laughter and see girls smiling at me i revert to my elementary school self and panic and shut down,they make me feel small.
>family and friends think i'm some sort of superstud who gets all the girls
>little do thy know I can barely muster the courage to go to the gym every day,let alone be a player or whatever
>made fun of constantly,they all think I just shrug and laugh it all off but it still hurts inside very much
Who else a misunderstood sensitive soul here?
I just want friends
Please respond,/fit/
Try suck starting a 12g to end it all early. Get those lead gains to the face.
I have some good feels for your guys:
>Live in the southwest, weather is so fucking nice
>got straight A's this quarter in my grad program
>looking pretty juicy and thick from heavy liftin
>One of my stocks rebounded, is up 40%, other one has significant upward potential
>Finally about to finish my AR 15 project I started like two years ago
Thinking about moving abroad to a warmer country because the winter is killing me in west yurope.
if you can't hack it then fuck off mussie
>>39068772
My cousing was diagnosed with that deasease, how is living with that?
>>39068772
Sucks to be black
Is it possible to work out just with dumbbells?
I don't want to get massive just keep myself fit.
The next Gym is 40 minutes away and I don't have time for that, but I'm considering to buy some dumbbells for working out at home.
>>39068634
no, get a rack with olympic bar
Yeah, man. Just do lots of curls and you're good.
>>39068653
This
WHY DIDN'T ANYBODY TELL ME IT WAS THIS EASY!? ALL THIS TIME LIFTING WITH NO GF AND ALL I HAD TO DO WAS THIS!?
https://www.youtube.com/watch?v=QlOmqg2FA-w
lol magic tricks. Very elementary
because its fake you faggot
Im not sure you should be kissing elementary school girls but whatever faggot, enjoy prison
Dealing with kyphosis past the age of bone maturity. Can it be reversed/concealed in any way?
Any other anons dealing with this shit? How does it affect your workout routine and daily life?
>>39068627
I have a 50 degree on the Cobb angle. Very minor Scherumanss disease according to my doctor. It's fucking painful some days though. It's like a dull sensation between my shoulder blades. The only good thing is that it gives me a wide chest look, even though I'm scrawny.
>>39069014
Thank you for the reply. Can you post how it looks from the side and one of your back? Or if you don't want that, a pic from the web that looks very close to yours?
I'm worried mine is probably way more than 50 degrees. If that's the case I'll consider surgery. Appointment in 4 days.
>>39069184
You're gonna have a hard time convincing a doctor of getting surgery if the curve is anything less than 65 degrees. It's an extremely invasive surgery. They literally implant rods into your spinal cord to fuse it together. Do you know how dangerous that is? Is it painful for you? This is literally what they will do if you some how manage to get surgery.