>"Hmm, protein shake, creatine, hand over your natty card lil' nigga!"
What do you do?
>>38969299
a-am I one of the boys now?
>>38969343
>"Nah nigga"
>>38969299
jokes on you silverback gorilla, im not natty
what is the olympic equivalent of 1/2/3/4?
Well there's only 2 lifts and they should 2x body weight
>>38969191
but it's silly to c+j and snatch the same amount
>>38969176
>That pic
GODDAMNIT FIT
I don't want to go to jail...
can you please confirm that you should not think about bulking if you're at 20%-25% body fat?
Holy shit no. Cut to 15% and then bulk
Cut to skelly then bulk. I put on 50lbs till I hit 20%
over 20 bf and up your blood markers not as good as they could be
15-20 is a good range
under 15 a little bit better for cardiovascular endurance but you get smaller and weaker
I know I'm not a special snowflake. I have read everything here and on so many other sites. Maybe I'm confused. I've been working out 3-4 days a week for the past month, 30 mins of cardio and 30 mins of using machines and free weights. I've eaten mostly clean, 1200 calories a day, no soda, no beer, don't crave/eat sweets. I take meds for hypothyroid, so my metabolism should be normal. Why have I not lost a pound? Should I try 1000 kcal? Cut out a specific food group?
How are you counting your calories?
>>38968830
Keep going for another few weeks and if you haven't lost anything then go to the doctor. if all you say is true you have a serious health issue
The simplest answer is that you're probably eating more than 1200 calories. Unless you're pulling out the food scale and weighing your foods that aren't premade or come with nutrition info, your numbers are likely off.
If you are diligently measuring everything, though, then that's something you need to discuss with your doctor
What do you plebs wear in the gym?
Qlso, why doesnt Rich wear Loro Piana clothes for that 0,05% mentality?
>>38968708
a polo and jeans
>>38968727
He's 5%, no need to leave humanity behind even further
>wake up
>it's deadlift day
>wake up
>can't wake up
>>38968659
haven't deadlifted in months till yesterday bcuz of back injury, went up to to 345 for 2 pretty smoothly, feelsgoodmayn
If one gains 2lbs of muscle a month, what is the least amount of fat one could gain in that same month? Naturally, with ideal training and nutrition and good genetics.
>>38968611
>2lbs of muscle a month
You ain't gaining 2lbs of muscle a month naturally bud. And if you do, it will come with a lot of fat. That kind of growth would require the most ideal conditions possible, and that requires massive amounts of energy.
>2lbs of muscle a month
Lmao I gained like 30lbs and I'm sure only 5-8lbs is muscle
Anyone looking for work ATM? what are the jobs that don't rob you of your gains?
>>38968564
Firefighting, not many other jobs like it where you can lift, cook, eat & sleep all while on the clock
>Two 10.5 hour shifts during the day, while you wait for the alarm to sound you can cook, eat, watch tv, shoot the shit, and lift in the station's gym (it's a great gym got everything you'd need)
>two 13.5 hour shifts at night where you can do all of the above plus sleep
>then 4 whole days off
I've got the job just waiting to get told when I start, can't wait brahs
>>38968652
>he believed the firefighter recruit propaganda
you'll be cleaning and maintaining equipment all 10 hours bud
>>38968652
Shit where at?
I applied for a vacancy for wholetime firefighter recently, been waiting to hear back, been almost a week since the "you will hear after this date" deadline.
Didn't see a new one, so I'm making another. Rate?
>>38968552
How does this look guys.
Day A
>Power cleans 4 x 4
>OHP 4 x 8
>W. Chins 4 x 6
>Squat 4 x 8
>Cable crossover 3 x 15
>Curl 3 x 10
>Hanging leg raise 3 x 10
Day B
>Clean 4 x 3, 1 x 2, 1 x 1
>Front squat 3 x 10
>DB bench 4 x 8
>DB row 4 x 8
>DB seated press 3 x 15
>Skullcrushers 3 x 12
>Neck curls 3 x 20
Day C
>Snatch High Pull 4 x 5
>Push Press 5 x 3
>Squat 6 x 4
>Pullup 4 x 10
>W. Dip 4 x 10
>DB Hammer curl 3 x 15
>Hanging leg raise 3 x 10
>>38968840
AxBxCxx ??
>>38968552
Damn that's an awesome routine.
Aren't workouts 1&3 somewhat close together? I'm assuming workout 3 is less weight, but shouldn't we have more rest time for muscles
Fit im full of bad habits. and honestly its very hard to break them.
I smoke,
I fap to porn like 4 times a day,
I am not consistent with my gym schedule,
I procrastinate so much with school that i fall so far behind i get frustrated and just give up and get a zero,
I lost a whole bunch of weight last year....and gained it back plus 30lbs in less then a year.
i honestly don't know where to begin or end this stuff man and its starting to get me depressed.
i read online stuff about breaking bad habits but i don't seem to resonate with any of it.
any one been in a simular situation like this a broke free?
bumping for a reply
>>38968502
Change your life style. Get up earlier, drink more water, etc. Once you get into good habits it's easier to break bad ones. Masturbate less over a period of time, the same goes for smoking. Sounds like you're a faggot with no mental strength so you have to ease into things slowly as opposed to going cold turkey.
>>38968565
And if you fuck up and maybe masturbate 5 times in a day or smoke a full pack in a day, don't just give up and start slipping back into those bad habits again for good, but start afresh the following day.
>ohp in the squat rack
>>38968451
>own a squat rack and ohp in it often
You guys mad at me?
>>38968451
>deadlifts off the floor
>>38968451
>squatting with a ohp bar
I'm really newbie and tried to start with SS, watched videos, read the book as best as I could with my limited time, I think I know in theory how to perform the lifts, but I can't seem to get them right in practice.
I'll go point by point.
>SQUAT
I don't think I go below parallel, I don't find myself able to go so low.
>OVERHEAD PRESS
I don't know why but this is the hardest for me. Can barely stand two sets in a row, my arms always get super tired
>BENCH PRESS
Didn't do much of this, but I think I move the bar way too much to the sides, as in it doesn't go the exact same path up and down, not sure how to fix this
>DEADLIFT
My back is always too round, can't get the chest high. This frustrates me so much, read a lot on ques to follow, tips, but my back keeps becoming a big ass curve after the 1st rep. Maybe it has to do with my height and the height of the bar, but don't really know how relevant is that
Any tips? I'm pretty discouraged, I know I should just try harder, but I've been going some weeks and trying everyday, and can't seem to get it right. Gym staff has given me pointers but they don't seem like they can help me any more. My back is starting to hurt a lot probably because I do the exercises badly.
>>38968417
Yeah stop being a little bitch
>>38968417
lower the weight
>>38968417
Time + constantly watching professionals lift + video taping your own lifts and watching them to tweak form + posting those videos here or other forums.
You can make it OP just gotta keep at it. None of this stuff can be done over night or everyone would be doing it. Perfection is a pursuit not a state.
Hey, i can do 18 clean pullups but im not avle to do a muscle up. Might it be techinique or just too weak? Pic unrelated
>>38968341
can you do chest to bar pull-ups?
>>38968341
You probably have really shitty pull ups, and you're not doing full range of motion.
>>38968341
I could do like 5 pull-ups when I got my first muscle up,at first I got one hand up then the other and with time I managed to get both hands up at the same time
The day after doing sumo deadlift, I always have DOMS in my lower back and traps- does this mean these are the weak points of my deadlift?
>>38968310
I want to know this as well
>>38968310
Means you're putting a lot of compression at those areas
sumo deadlift is not the same as conventional deadlift so yeah, different muscles will be differently activated based on the position you are in.
Doing both styles of deadlift would by that logic bring best results overall.
I'm pretty sure aforementioned shiet is the reason for your sore muscles after doing a workout you usually don't do.
>saturday at my friends
>meeting a new guy for some reason
>turns out to be beta DYEL
>visibly has low self esteem
>goes to handshake me
>literally cant even feel his grip
>im wearing a slim fit shirt that shows off my gains
>miring me all night
>keeps stuttering when trying to speak to me
>finally gf shows up and takes me away
>qt3.14 asian with bomb ass
>later on he told my friend he was dead scared of me
>feelsgudman.bat
So how about you guys?
So
>>38968300
I can't get enough of his immaculate piano teeth.
"An alpha male doesn't crave fear, he craves respect"
Abraham Lincoln
>>38968300
This happened to me about 3 months ago
>be me
>enjoying sweet noob gains combined with dbol
>new haircut
>visit senpai
>cousin (15) exclaims "pecs" and feels my chest for 10-20 seconds
>asks if I've been working out
>flex arm "you tell me"
>"oh my god"
>holds my arm as we walk along the street with her friend later that day
>touches my abs at dinner
>"solid"
>mfw