I started bulking again because cutting was drivin me nuts yet

>>39008777
Well first, are you cycling?

>>39008777
What're stats like atm?

If you're newer than you realise, do grey skull with lots of mirror shit ontop

If you're genuinely intermediate (lets say 1yr+ lifting) do PPL

>>39008798
4 yrs lifting. I cut like shit tho so most ofnit was trash

My squat and deadlift im doinglinear gains because i skipped them because of life no excuse really but i have a power rack now.

155 pounds 5ft8in
Bench 220 3x8
Ohp 125 3x8
Weighted chins 40 3x8


>>39008790
Im natty daddy

Going to bump my thread

>>39008882
PPL seems appropriate at this point if the goal's aesthetics.

i will just post my routine, its pplpp, dunno if its any good.
push´:
Bench 3x6
Ohp 3x6
cable flyes 3x12
lat raise 3x12
front raise 3x12
Tri pushdown 3x12

pull
bent over row 3x6
lat pulldown 3x6
barbell curls 3x12
shrugs 3x12
hammer curls 3x12

legs
squats 3x6
leg press 3x6
lunges 3x12
leg extensions 3x12
calf raise 3x12

>>39008980
I couldnt do that but i like your routine.

Because my home gym doesnt have that at all.

>>39009385
you can do pretty much all of them except cable flyes (just do normal flyes) and leg presses.
for the squats, just use dumbbells as weight, or if you have a squat rack, great.
same goes for lunges and calf raises, u cant do leg presses though.
and for bench, if you only have dumbbells just use those instead of a barbell for bench.

as for bent over rows, i use dumbbells anyways, same goes for ohp.

cant do tri pushdowns either, but you can do tri extensions, works pretty well too

>>39009436
oh forgot, as for lat pulldowns, u can just do wide pull ups

>>39008777
bulking without a routine is also called getting fat.

Lyle macdonalds upper lower slpit or gzcl or c6w

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>tfw military
>finally get my own place so I can cook my own food and not rely on the retarded CS's

Rate what I eat everyday
>oatmeal, single egg, black coffee for breakfast
>two small turkey wraps stuffed with kale and spinach, no sauce
>baked chicken with tbspn of BBQ sauce baked on, more spinach and kale, apple and mangelo

Water, black coffee, and protein shakes for hydration throughout the day

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>>39009522
Oh and if I go out with my friends all I take are shots of tequila. 60 calories a shot, and a mild thermogenic

>>39008980
This

Some differences though. I don't do cable flyes, lat raises, front, tri- pushdowns, lat pulldowns, barbell curls, shrugs, leg press, lunges, leg ex.
I do DB shoulder swings, clean press, front to lateral raises, farmer carriers, zottman curls, incline tri-extension, tricep kickbacks, farmer squats, RDL's,
I do all these with just DB's

>>39009522
>>39009544
Not sure if bulk or cut but your health game is on point.
Keep it up especially since ik its hard in the military. You probably feel good as fuck all the time.

>>39009451
Lol

>>39009436
I think i might try that.at least implement some of it with my own twist.

>>39009920
Cut. Hitting 120g of protein in a day while eating at a deficit.

Going on deployment on a ship made me look like shit, so lifting heavy and eating clean to get back down to 12%.

Home gym here, I understand my routine is a little awkward. I stopped doing flat bench because I don't own enough weights. I only use dumbbells and a machine with cables.

>push:
Chest dips (with back pack)
Tri push down
Other tri exercise (close grip bench, behind the head, kick backs)
Flat flyes
Occasionally flat bench
Reverse grip incline bench
OHP
Side laterals
Shrugs

>pull:
Supinated curls (double sets)
Pronated curls
Lat pull down (close and wide grip)
Straight arm pull down
Knee ups (or whatever meme core I can find)
Dumbbell squats
Deadlifts
Calf raises
Optional rows

Typically aim for 6-8 reps at 4 sets each, besides supinated curls which I do 6-9 sets of, especially if I skip pronated curls. My current aims are growing my biceps and core.

>>39008980
Not bad, but cut the leg extensions and front raises. Leg extensions put consistent pressure on the cartilage damaging it and your front deltoid gets hit OHP, side laterals and bench, I fail to see any need to specifically target it.