Archived threads in /fit/ - Fitness - 8626. page

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what is everyone doing today? not thinking this should be too tough, just excited to hold 480 finally

2 questions:
I can't currently foam roll upper back because no lacrosse ball.

What can I do to relieve muscle tightness on my middle to upper back?

When buying a lacrosse ball is there anything good in particular or is it buy whatever's cheapest?

>>35115056
ill post it again in about 21 hours time when im finished with my hepburn day a

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Bump

>>35112367
>allah edition
no

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Just finished a book about islam and terrorism my an ex muslim. Fuck Syrian refugees. There's no fucking chill in islam. God bless america.

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Could I please get some advice on this adapted PHAT routine.


AB Day

Woodchoppers 3x15
Dumbbell Side Bends 2x15-20
Roman Chair Knee Raises 3x15
Hanging Leg Raises 2x15-20
Decline Crunches 3x15
Ab Wheel 2 times to failure

>>35111209
Oops

Upper Body Power Day

Pendlay Row 3x5
Weighted Pull Ups 2x6-10
Weighted Rack Chins 2x6-10
Dumbbell Bench Press 3x5
Weighted Dips 3x6-10
Dumbbell Shoulder Press 3x6-10
EZ Bar Curls 3x6-10
Skull Crushers 3x6-10

Lower Body Power Day

Squats 3x5
Leg Extensions 3x6-10
Lying Leg Curls 3x6-10
Standing Calf Raises
Woodchoppers 3x15-20
Weighted Knee Tucks 3x15-20
Weighted Decline Crunches 3x15-20

Back and Shoulder Hypertrophy Day

Pendlay Rows 70% Weight 6x3
Weighted Rack Chins 3x8-12
Seated Cable Rows 3x8-12
Dumbbell Rows 2x12-15
Shrugs 3x8-12
Dumbbell Shoulder Press 3x8-12
Face Pulls 2x12-15
Side Lateral Raises 3x12-20

Lower Body Hypertrophy Day

Squats 70% Weight 6x3
Leg Press 3x8-12
Leg Extensions 3x15-20
SLDL 3X8-12
Lying Leg Curls 3x12-15
Standing Calf Raises 4x10-15
Seated Calf Raises 3x15-20

Chest and Arms Hypertrophy Day

Dumbbell Bench Press 70% Weight 6x3
Incline Dumbbell Press 3x8-12
Hammer Chest Press 3x12-15
Chest Fly 2x15-20
EZ Bar Curls 3x8-12
Dumbbell Concentration Curls 2x12-15
Hammer Curls 2x15-20
Skullcrushers 3x8-12
Rope Pushdowns 2x12-15
Kickbacks 2x15-20

>A
Bench press
Wide grip rows
Incline DB press
Close grip rows
DB flyes
Rear delt flyes
Face pulls

>B
Leg ext
Leg curls
Split squats
Lunges
Some rehab glute exercises
Back raises
Abs

>C
Military press
Pullups
DB shoulder press
Lat pulldowns
Lateral raises
Shrugs

>D
Clise grip bench
Sitting BB bi curls
Lying tri ext
DB bi curls
Tri rope ext
Hammer curls
Abs

ABCDxABCDx...

Rep ranges and weight vary heavy/low and light/high. Mostly do 5 sets early and 3 sets later in the workout.

Reason I don't squat or DL is lower back and knee problems atm.

those are 100 lb plates

>>35108921
wait can any1 bench press around 900 lbs and still be able to wipe his own ass?

GLLB

>>35108685
You got new boxers?

>>35108764
Fuck off, that's decent progress.

Keep at it anon. Keep track of your macros, micros, and lift hard (although 5 days a week may be a bit too much. Tone down to 3?). You're gonna make it.

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Down to 220s. 20-40lbs to go until enlisting.

https://www.youtube.com/watch?v=-NykqVnQylw

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Chicken rice and peas. Basic meal. Still got a Bella lot of chicken left over

read the sticky

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>>35108012
spamming my recipe i guess
my post workout is a little meal that I call "MUSCLE FISH"

>Crack open can of no salt added yellowfin tuna
>drain most of water
>add 5g creatine
>mix
>add 2-4g cayenne pepper
>mix again

it's like 180 cal at most
40g protien

if you want less protien and think you need the Omega-3's which maybe you do, then switch yellowfin for albacore

40g protien, all antural, neglible sodium, all for like 2 dollars a meal.
also actually tastes decent and doesnt give you the worlds worst farts

>>35107962
bump

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My picture from a month ago literally looks the same. Thanks 3x5.

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since no one is posting.. this was me at the end of my cut about 11 months ago.

Fat people are delusional. Why does this come to you as a surprise?

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>>GYM ENTHUSIAST

>>35106051
Her face is really gross

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>>35104464
>that guy who cares about other people's workout

>>35104464
>that guy only curling the bar

>>35104464
>that old guy with a backwards Yankees hat on, who does not wear deodorant, never washes his gym clothes and quarter reps tons of weight to try and impress cardio bunnies

been cruisin for over 3 months at 250

no gains at all s m h

>>35103334
blast 3 grams

>>35103298
>Canary is a what?
Kek, also in, also he's a pedo, also chest Tuesday, fucking, chest, day.....cunt

>>35103334
Swear you were on 750mg like literally last week

>>35102636
>IFBB bikini Austria

How lax are the standards in this? She literally looks like

>pure cardio

>>35102648
>bikini
It is literally a bikini competition.

What do you expect?

>>35102636
>needing to find motivation from others

Kek

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>calling it a work out

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>That guy who OHPs in the squat rack

>>35099838

>listening to the grunting of other males instead of music while you workout

might as well post pictures of your prolapsed anus you absolute faggot

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Didn't get any replies
6'1 170

>>35088424
beatiful wide hips no homo

>>35088424
yeah also I'm 183cm and 82kg
same numbers 1 year later but lost a lot of fat in my underbody and some on my upper as well.
>>35088555
You look nice but as a fact you are shaped very differently than me. actually you have better core and arm genetics and I believe I have a better torso, shoulders, ... will post pic if I find a recent one or make one

>>35082050
What's the appeal of hiding your power level?
There are a few guys at my gym that come in wearing hoodies and sweatpants and it looks like their first time in the gym, but they're secretly shredded.

>>35082050
Man that looks fucking bad, really unbalanced like someone tried so hard to be aesthetic they turned out freakish.

>>35082089
Well I got it when I was a teenager:

> Playing soccer in PE outside right before summer
> Girls are watching
> Everyone take their shirt off
> Really shy but since I'm the last one with a shirt on, fuck it
> Take it off
> Get complimented by all the girls on my body
> elected hottest boy of the class a few days later

It felt so fucking good.
+ I just like how it looks.

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>>35075214
Did someone say shitty genetics?

>20 years of lifting and steroids

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did someone say shitty genetics?
borderline klinefelter's coming through