ITT: We post our goals and our workouts. Goals: get wider shoulders,

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Goal: Lose belly fat primarily but mainly lose most fat in time

Workout: Press-up x8 8 sets
Crunches x12 1 set
Spiderman crawl x14 2 sets
Oblique crunches x20 2 sets

Also a healthy diet with plenty of protein and healthy fats.

>>39982406
Cool, if you haven't already, read the Convict Conditioning book. You can get it from torrents.

>>39982432
Thanks man will check it out.

>>39982406
maybe some pullups and squats
you dont want unbalanced body - youll be injury prone

goal: look even better, be even stronger
workout: gymastic rings strength training and some tricking/tumbling
cant really write down routine because im not following any - just working parts i feel have recovered enough to work them or if i want to learn some skill i focus most of my effort in that with some general conditioning on side

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>>39982546
I wish i had somewhere to put gymnastics rings. I have to lift in a fucking dungeon with no space for them.


I never use the squat rack for squats.

Get stronger, get swoler

LUxLUxx

• Lower
Squat 753
Stiff Legged Deadlift (2-3x 8-12)
Pullup (3x5-12)
Cable Row (2x8-12)

Lunges or Bulgarian Split Squat(2-3x8-15)
Leg extensions (2-3x12-15)
Hamstring Curls (2-3x12-15)

Hanging Leg raises (5x10-20)

• Upper
Bench 753 progression
Incline DB Press (3-5x8-15)
DB Shoulder Press (3-5x8-15)
Weighted Pullup (3x5 progression)
Strict Row of choice (2x8-12 RPE 8-9)
Side laterals (3-5x12-15)

Arm Super-set:
• Tricep Pushdown (3x8-15)
• Ez Bar Curl (3x8-15)

• Tricep DB or Cable Kickback (3x12-15) (2 extra on left arm)
• DB Preacher Curl (3x8-12) (2 extra on left arm)

Chest Isolation:
• Low to High Cable fly (3x10-15)
• Downward Cable fly or Pec Deck(3x10-15)

Rear Delt Superset
• Face pulls 3x12-15
• Band pullaparts 3xF

Lower:
Deadlift 753
Leg Press or Hack Squat (3x8-12)
Barbell Hip Thrust (3x8-12)
Lunges (2-3x8-15)
Row (3x8-15)
Pullup (2xMyoreps)
Hamstring Curl (3x8-12)
Hanging Leg Raises or Ab wheel (5x10-20)

Upper:
OHP 753
Incline DB Bench or Unilateral Incline Chest Press Machine (3-5x8-15)
Pullup (3x5 @ 90% of bench day's pullups)
Barbell cheat row 2xRPE 8
Side lateral Raises (3-5x10-15)

Arm Superset:
Tricep Pushdown 3x8-15
Hammer Curl 3x8-12
Unilateral Tricep exercise of choice 3x12-15
Reverse Curl 3x12-15

Chest Isolation:
Low to High Cable Fly 2-3x12-15
Downward Cable Fly or Pec Deck 2-3x12-15

Rear Delt Superset:
Face Pulls 3x12-15
Band Pullapart 3xF

>>39982601
Are you the goblin who lives in the elderly people's dungeon that posted on /b/ like 2 years ago?

>>39982601
I'd hate to get in a fight with you bruh, good shit, stay scary

>>39982663
I posted on /b/ a while back but never my face or any relevant/funny info. You might be mistaking me for someone else.
I also don't live in some elderly people's dungeon, i wish i did.
>>39982694
yeah, people tend to make that "local man found decapitated in mom's basement in his makeshift guillotine. He was last heard screaming LIGHTWEIGHT BABY", lol :^).

Get OHP to world class on symmetric strength in 20 weeks.

Move the ten rep max from 130->175 while maintaining my bodyweight at 165

Workout twice a week.
Increase the weight on my 4*10 by 1-2lbs a workout. (35 workouts where I go up 1lb per workout. 5 where I go up 2lbs)

I think I can do it in less time. 2 workouts in and I think I can do three workouts a week.

>>39982601
lol is that an army duffle bag?

>>39982601
wtf is this

>>39982789
Cheap boxing bag. It's a good aquisition, i paid about 80 dollars and i've treated it very badly for 5-6 years now. It still holds. >>39982807
It's my diy gym. It's had some modifications since i took that picture.
Regarding what op posted, is that a legit workout?

>>39982785
I don't even know if this is b8 or not

>>39982839
Nope.

I use ankle weights. Works fine. If anything it's easy.

I'll make an Instagram for it and post workouts if you don't believe

>>39982881
post it

>>39982825
it looks like you workout in a jihad cave

>>39982312
1350 pound total
To this end I am running Shieko's 4 day 4 month cycle
Shit's fun

>>39982881
Fuck, ankle weights? I'm convinced. Do it!

>>39982920
I did OHP last night, but I'll post tonight's instead.

>>39983052
My thinking is that going up 5lbs every workout on OHP is like trying to jump 10-15 on deadlift. Not sustainable after noobgains dry up.

However, 1lb a workout twice a week is pretty humble. Seems smaller, but definitely more sustainable.


Here's the profile.
https://www.instagram.com/p/BPI79VNFTik/

>>39983064
Wow, you are a big guy

>>39983093
That's the goal. What better name for it (even though I'm going to stay the same weight)

This is the profile, so if fitizens are interested, follow.

>>39983093
>>39982920
Seriously, I'm going to try to do it.