Look what i have there

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>do it for me

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>>39474817

>>39474817
You won't get anywhere with that little amount of weight and you'll be surpassing 60kg on almost every lift (aside from ohp) in just a month or so. That bar is also shit tier so buying more weight is out of the question. Sell it on ebay and buy a good quality standard 20kg bar and at least 200kg in 20kg plates and 2x10kg, 2x5kg, 2x2.5kg and 2x1.25kg plates and invest in a squat rack. Do SS.

>>39474868
also what he said>>39474860

>>39474868
that bar is actually 20 kg.sorry and is pretty wide

>>39474817
You wont get far with 50kg but its a start. Get some more used plates, like up to 100kg and start doing SS (if your main goal is strength) or greyskull lp (if you care about aesthetics. Godspeed OP.

i can only buy 10kg plates thats the max they sell.
right now from my exercises i use 20 kgs plus 20 kg of bar to do shoulders and biceps.
Keep in mind im 70 kgs and just now i started to bulk up eating 3400 kcal a day.

>>39474817
don´t listen to those fags OP,
Read up on Bodypump.
Get nice and toned. You don´t want to end up like one of those super muscular roidheads.

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>>39474914
i just want to reach 85 kgs i dont have big expections and i dont want abs.pic related is now
70 kgs or 145 lbs i think.

>>39474914
>bodypump
Yeah, looks pretty solid.

pls help :'(

>>39474817

What are your lifting stats?

>>39475071
50kgs squat and deadlift and other exercises 30kgs

>>39475087
i eat 3400 calories a day and i want to gain 15 kgs i dont want to cut

>>39474817

>those plates
wena nido

>>39475087


http://outalpha.com/the-out-alpha-novice-program/

This program looks home-gym friendly. I would swap the Trap bar deadlift to a regular deadlift and box squat to regular squat.

I suggest buying an actual olympic bar, rack, and plates though.

>>39475201
why i should get a bigger bar? this one is actually very big for my shoulders im small
i seen that i can put 150 kgs max on that bar i think is enough

>>39475230

It's for the long run. What happens when you max out 150kg? I doubt that bar would not be at its breaking point past it. I do see you maxing out the bar weights in 5 to 6 months (except for bench press and OHP) given the fact you followed an actual program thats not from bbcom. Which is enough to save up for an actual olympic bar + 2" weights + rack etc.

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>>39475462
he can worry about that if he is even lifting in 6 months desu