>just be yourself bro
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>>42428609
When your dick hand is that obvious.
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>>42428609
>incline bench
not even once
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>>42428609
Looks like chad to me.
Probably gets a lot of sympathy fucks from women.
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>not lifting for your 2D musclefu
Come on /fit/ I thought you were better than that.
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>>42428584
>not lifting for you're strip club running-fu
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>not doing SS to fuck the girls in SS
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>>42428584
>western
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Why haven't you started doing the Chad-Tier Composite + Isolated Accessory yet?
>pic related
>strength+aesthetic gains
>AcBcAxx
>c = 30 min cardio
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>>42428566
BcAcBxx next week.
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Is it just me or are 90% of the guys at the gym strangely tall?
As in 6'4 and above
I'm 6' and feel dwarfed by most guys at the gym when I feel average or taller than most men in public
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Yes Same, Theres a few 6'7" or so Guys at my Gym. I think they try to fix their proportions.
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Unless you're scandinavian, yeah, that is fucking weird
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where are you?
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1st one. I don't know what the fuck I'm doing
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Is m'lard finally gonna make it guys?
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>>42428315
>>42428315
Is Jason still a thing? Does he still have that guy follow him around on youtube?
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My elbow feels jacked up. should I go do Push day today ?
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>>42428407
Delray Misfits rarely film anymore. Janoy is pretty much irrelevant at this point so this is his last chance
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any other /notebookfags/ on here?
Haven't seen this much progress since I started
>track your workouts breh
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Anonymous
Happy Raksha Bandan /fit 2017-08-07 08:12:28 Post No.42428164
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Happy Raksha Bandan /fit 2017-08-07 08:12:28 Post No.42428164
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Lifting to make sure you can keep your sister's and the women you love safe
>
Lifting for vanity and sloots
I hope you all fullfilled your brotherly duties. Here's to another year of gains lads. Cheers!
Inb4: wtf is this furry curry alking about, today is a day to honor your relationship with the women in your lives, its promising to be sure you're there for them finacially, emotionally, and last but not least physically.
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>>42428164
>Obligatory child bride, female genital mutilation and woman being stoned pics
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North Indians are the reason Indians get bullied in school
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>>42428178
thats sunni muslims anon, not all brown people
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I hurt my lower back. I'm going to run this every other day. Is it safe?
Bench 5x5
Weighted Chin ups 5x5
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What do you think, guys? Am I missing anything? Duplicating?
Monday: Chest and Triceps
1 Bench Press: 4 sets of 1-6 reps
2 Incline Press: 4 sets of 1-6 reps
3 Machine Flies: 3-4 sets of 1-6 reps
4 Dips: 4 sets of reps to failure
5 Tricep extensions (cable, straight bar): 4 sets of 1-6 reps
6 Tricep extensions (cable , curved bar) 3 sets of 1-6 reps
7 Skull Crushers : 3-4 sets of 1-6 reps
Tuesday: Back and Biceps
1 Wide Grip pullups: 4 sets to failure
2 Deadlifts: 4 sets of 1-6 reps
3 Lat Pulldowns: 3-4 sets of 1-6 reps
4 Cable Rows: 3 sets of 1-6 reps
5 DB curls: 4 sets of 1-6 reps
6 Close Grip Chinups: 4 sets of 1-6 reps
7 Hammer Curls: 3 sets of 1-6 reps
Thursday: Shoulders and Abs
1 Military Press: 4 sets of 1-6 reps
2 Dumbbell Shoulder Press: 4 sets of 1-6 reps
3 Lateral Raises: 4 sets of 1-6 reps
4 Front Raises: 3 sets of 1-6 reps
5 Situps: 4 sets to failure
6 Crunches: 4- sets to failure
7 Planks: 4 sets of failure
Friday: Legs and Abs
1 Squats: 4 sets of 1-6 reps
2 Leg Press: 3 sets of 1-6 reps
3 Leg Curls: 3 sets of 1-6 reps
4 Calf Raises (standing): 4 sets to failure
5 Calf Raises (sitting): 4 sets to failure
6 Ball Oblique twist: 4 sets to failure
7 Leg raises: 3-4 sets to failure
8 Bicycle Kicks: 3-4 sets to failure
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Bro split / 10.
You need to hit your at least twice a week for optimal growth and strength progression.
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>>42427915
Bro Splits suck ass
PPL is where it's at. Check it
Week 1
Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps)
Wednesday: off
Thursday: Legs (Quads, Hamstrings, Calves, Abs)
Friday: off
Saturday: Push (Chest, Shoulders, Triceps)
Sunday: Pull (Back, Biceps)
Week 2
Monday: off
Tuesday: Legs (Quads, Hamstrings, Calves, Abs)
Wednesday: off
Thursday: Push (Chest, Shoulders, Triceps)
Friday: Pull (Back, Biceps)
Saturday: off
Sunday: Legs (Quads, Hamstrings, Calves, Abs)
Do that and you'll max out your gains quick fast.
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>>42427915
I dunno it seems quite good I've been working out for about 4 months and copied one of the beginner level routines here, I was in decent shape before due to hard labor jobs but I'm starting to see massive results and I'm squatting 280 on my reps now which is 8-10.
This post is entirely irrelevant but me and my penis thank you /fit/ you've made my life substantially better in a short amount of time.
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Can the average noob woman start lifting using a standard 44lb bar?
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Deadlift? Yes
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Or is 44lb too much for the average woman to bench?
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is she 40kg skeleton ?
might be too heavy
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Should a complete newfag do starting strength if they dont have access to a barbell and have to substitute with dumbbells?
How are you supposed to pull off a deadlift with dumbbells?
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>>42427768
pick up a couch or a bed. just do hundreds of push ups.
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>>42427768
Do bodyweight excercises while you're procrastinating about it.
And I recommend a solid strength routine, if you can press, bench, squat and deadlift decently you will already look better and be able to slide into whatever other routine you want.
Just don't get fat while you're at it.
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god working out is so much simpler than you think
don't even read /fit/ if you are a new little shit, it will just fuck up your head and make you focus on stupid shit
do fucking saitamas workout for a month and just watch your body change. then start going to a gym following an average low weight workout routine. then start focusing on macros and shit when you understand more about your own body
>100 pushups
>100 sit ups
>100 squats
>2.5 mile run
>EVERY fucking day
walk before you run mate
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This is my goal.
How hard is it to achieve this mode?
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>>42427737
d e p e n d s on what you look like now, post pics
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>>42427737
This takes at least a decade of daily lifting and cardio, and only with roids.
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depends...
you got $250M spare?
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>came home
>have sausages from a ton and then instantly noodles
>had supermarket sandwiches earlier in the day
>would have had cheese, nuts, or peanut butter sandwiches but I had lots of those in the weekend
>could have bought ready made tuna pasta or had weetabix
That's pretty much my entire diet now that I live alone. Give me one good reason not to buy chocolate and ice cream to numb my sad feels while telling myself tomorrow is different.
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>Give me one good reason not to buy chocolate and ice cream to numb my sad feels while telling myself tomorrow is different.
because it won't be different
After a bit of advice for macros (possibly some people in a similar position) I'm currently starting a t400 cycle 100mg prop, 150 enth, 150 cyp. 0.6 ml eod. I currently work as a demolition operative 7-7 week days and usually 7-1 Saturday. A lot of physical labour and and hours. I'm going to be gyming 4 days a week with weights + some cardio. I want to get pretty shredde but also make sufficient gains so any advice on how many calories/macros I need would be appreciated, this is me current body/ not very big as I'm natty and also been gyming roughly 2 days a week due to work and also eating a lot and whatever the fuck I like.
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Plz respond
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Chad here.
I declare sage on this beta thread.
No one reply, or ill bang ya gurl
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>>42427688
you look decent already, just need to cut and you'll look better than 80% of /fit/. don't roid if you don't have to (ie if you're not a pro athlete or bodybuilder)