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MY WORKOUTS LAST LONG TIME
ABxAB A:Push B:Pull
5x5 Bench
5x5 Squat
5x5 Overhead Press
4x12 Dip Machine / Dips
4x10 Skull Crusher
4x12 Flys
4x12 Tricep Pushdown
4x12 Reverse Grip Triceps Pushdown
3x10 Pull-ups
5x5 Deadlift
4x10 T-Bar Row
4x12 Shrugs
3x12 Biceps Dumbbell Curl
3x12 overhand curl
3x12 Hammer Curl
3x12 Dumbbell Front/Side/Back Delts
3x10 Calf Raises
Planks
Abs
I am also wanting to add SWIMMING for a couple hours after the workouts
But won't I miss my 1 hour best hour time frame to EAT if I go swimming?
>Workout takes 1h30min-2h
>Swimming Laps 1-2h
>Cant eat before swim
>Eats 2hours after weightlift workout
>Lose all gains cause no food
>I don't know how I should fit all this in my ass
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This workout is pretty bad unless you are on the bicycle.
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>>37994320
i do the same thing, push and pull which is basically chest tris shoulders, and the pull day is squats/back/bi's im makin steady gains on it doe, ohp went from 145x4 to 155x5 in like 3 weeks
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>>37994337 Tehee forgot space
A:
5x5 Bench
5x5 Squat
5x5 Overhead Press
4x12 Dip Machine / Dips
4x10 Skull Crusher
4x12 Flys
4x12 Tricep Pushdown
4x12 Reverse Grip Triceps Pushdown
----
B:
3x10 Pull-ups
5x5 Deadlift
4x10 T-Bar Row
4x12 Shrugs
3x12 Biceps Dumbbell Curl
3x12 overhand curl
3x12 Hammer Curl
3x12 Dumbbell Front/Side/Back Delts
3x10 Calf Raises
Planks
Abs
Hey fit im currently 6 foot 5 185. Im around 14% bf from a shitty online calculator, probably not the most accurate but i can't afford a dexa or anything.
Wanted to cut till 178 but idk i feel thats way too light even tho ill be 10%
Pic is flexed
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Side angle
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Sorry for shitty pics idk why iPhone flips it sideways
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no reason to cut
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Wait a minute, when you bench, does the bar go down hovering over your chest or your head ? I've been doing it over my head and some guy said my form was "off". Is he right?
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I do it on my collar bone, I read optimal was the mid chest but I cant get comfortable with it.
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>>37994168
Is the neck good?
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>>37994133
bar path headed down should be at an angle
from right over your shoulders at the top to down right below the nipple and back again
if you're benching over your head straight down you're probably flaring your shoulders outwards too and not retracting your scapula which is just asking to fuck your shoulders up
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walk into gym
>I will never forget you
>you will always be by my side
>from the day that i met you
>I knew that I will love you till the day I die
>till the day I die
>TILL THE DAY IIII DIIEEEEE
Can someone please get a gym that doesnt play music made for complete faggots
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> macarron chacarron
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>>37994053
no.
do you think they actually want you there? ther business model is based on having lots of memberships sold but nobody coming in.
home gym it.
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>>37994098
Home gym basics?
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Is there a reason why we don't alternate shorter periods of cutting and bulking? Like every week or every month.
Consider an obese person that just started lifting, me. A month of caloric deficit does much more for me than it would for a fit person, as does a month of lifting on a surplus. What would happen if I alternate every month or week?
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I've wondered this too, bumpin for OP
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Weak willed fatasses use any excuse they can find to stuff their faces with food
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dunno, bump for the answer
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Can I get aesthetic body strictly with dumbbells?
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Obviously.
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>>37993977
What's a sample routine?
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>>37993951
Yes.
Bulgarian split squats, 1 leg Romanian deadlifts, & swings for legs.
Use dbs for all other shit. Just make sure you have access to various weights.
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Do I have Klinefelter syndrome or just a normal skinnyfat body? Been doing Stronglifts 5x5 for about 8 months now.
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>>37993945
I don't know, why don't you make a proper fucking before/after picture?
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You look normal to me, kinda ugly tho. Fix the skinny fat and wax yourself.
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Pls stop Jason
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Hold me /fit/, I think I finally did it... I finally visited snap city. I'm 20 and been lifting since I was 15...
I was in the gym today and pretty tired from work, didn't warmup too well. I banged out 135x12 on deadlifts, then 225x8. I put on 3 plates, something I can rep for 5 pretty consistently. On my second rep my legs buckles and I feel/hear a pop in my lower left back. I finished the set. Didn't hurt in the gym, now that I'm home I can barely bend over or sit up straight without immense pain in pic related. Am I fucked? I also work a labor job so I'm pretty fucking pissed this happened.
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>>37993938
Go see a doctor.
Best case scenario you strained something, which has caused swelling, which is irritating your sciatic nerve. If that's the case the pain will go away when the swelling goes down.
Worst case, you slipped a disc and you're going to be in pain and paying for ineffective but expensive surgical procedures for the rest of your life.
Go see a doctor.
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>>37993938
D O C T O R
O
C
T
O
R
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Rest and don't be stupid bc it will fuk you up even more. I hurt my upper back once and couldnt move my arm without being in agony but surprisingly I went back to lifting in 1 month
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I've been trying to cut, and though I've been doing it well, i keep feeling hungry.
then today it hit me. thesecret to cutting.
just dont eat. hungry? dont eat. you know when ur next planned meal is. just fucking wait.
it really was that easy. holy crap. my minds blown. im hungry... but i dont need to eat.
this is scary exciting
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>>37993744
congrats eating disorder bro
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>>37993744
>but i dont need to eat.
Yes you fucking do.
Look at yourself
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>>37993763
that was me before i put on the weight. im trying to get back dow ntehre. i was 115, im 124 now.
>>37993761
not an eating disorder as long as i get 1500 a day. i just need to wait til evening to have my grapes with yogurt
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guys what if
what if instead of putting mio in water
you put it in a glass of crushed ice
0 calorie snowcones? god tier for cutting?
holy shit I'm a genius
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>>37993653
Been doing this for ages with protein.
Love some strawberry snowcone after lifting
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Because Mio is potent af? That's why you only put a bit in the water. You need a higher amount for just crushed ice, and then the flavor will be too strong.
Instead, mix with water, freeze the water, and then crush it.
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>tfw you wanna eat pussy really really bad
Is there such thing as tongue exercises? It is a big ass muscle after all
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Try and lick a full jar of creamy peanut butter clean. You'll get a similar experience.
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>>37993618
beta as fuck
you think chad eats pussy? no he eats pizza while the grills get each other ready.
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>>37993618
That shit is bad for you. Pussy juice is full of estrogen. Enjoy decreased gains and motivation.
Which app should I use?
Or... Should I use pen and paper?
> pic unrelated
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Use whatever is easiest for you
Personally i like MyFitnessPal
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>>37993598
this, its bretty good and the barcode thing is decent
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Why wouldn't you just use your phone's calculator?
Just estimate everything you don't know, works fine.
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What does it mean whn a girl woksout next to u at the gym?
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she want sum fuk
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It means you're a virgin who overthinks things.
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usually means all the other benches are in use
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So, when I was a kid I broke the fuck out of my ankle. I had to get 8 screws, 2 pins and 1 plate. How do you guys think this will impact my ability to lift heavy weights? I'm thinking that it will fuck up my squats/deads, but I have no idea.
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>>37993499
how's your ankle mobility? same left to right? you should be fine.
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>>37993543
It's pretty much the same as the other one just not as good obviously, and whenever I start to run/jog it hurts after a bit. I think that's because of the nerve damage though.
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Bump. Nobody else with a similar situation that I'm in?
Almost there bros. Me and my friends started this awesome work out six weeks ago, here were my maxes:
>bench 285
>squat 260
>diddy 320
After six weeks we decided to max again to see our gains, here's what I got this week:
>bench 295
>squat 285
>diddy 345
Think I'm gonna make it
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>bench stronger than squat
dude what the fuck
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Always wondered what's the yuro equivalent of this
500 kg club?
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>>37993481
454kg, duh