CBT - How much you bench edition

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>>42671963
Back for reference

>>42671963
miring panties.

Use the catalog faggot

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5'9
195 pounds

305x5 bench (touch and go)

>>42672045
Solid bro

>>42671963

Bench routine?

>>42672045
Are you a hodge twin?

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5'11 180lbs 285 for 5 reps

>>42672108
No im to small and white.

>>42672045
literally me minus 10 pounds

i do have a wider and bigger upper body than you (21 inch weirdly wide shoulders and thick neck) so there's that.

>>42671963
>>42671967
Nice gains, need more back. Link to uncensored pics pls

whose panties are those

>>42672155
Mine are 21.5", my waist is 34 inches. That is why it looks smaller.

>>42672105
Just a regular progressive overload routine, have run smolov in the past though and I'm thinking about doing it again

>>42672183
;-)

>>42672146
Melbourne?

Did someone forgot to work their calves? lol

>>42672149
>white
doubt.jpg

>>42671963
I would deep fry your underwear and eat it for breakfast

>>42671963
>people unironically think bench press matters

Heavy squats and weighted pullups are the only thing any human ever needed

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188 cm
80 kg

Bench - 145x5

Been cutting for a while time to bulk??

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Thought I'd take a fun pic haha
I'll soon be cutting so I can eat as much as I want during Christmas season

>>42671963
nice noodle legs chicken little

>>42672783
Bench is 3 plates for reps btw

>>42672777
I think you know the answer to that one, butterbean.

>>42672815
I'm gonna assume you calling me butterbean means I'm still a fetboi?

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I only do machines

>>42672850
Why do you want us to tell you don't you have eyes bro

>>42672783
are you in prison?

>>42672857
Because I thought my friends in the /current body thread/ could help me with my /current body/

>>42672860
No why? Lol

>>42672852
Give us a real photo faggot not one with a pump, angles and mad lighting

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>>42672961
Bro why are You so mad Show me your gains

>>42672911
just the spartan room

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6'11 152
Bench went down 20 lbs after I stopped hitting chest every day, least I had a chance to fix my form

>>42673271
>6'11
>152
THANK YOU MR SKELTAL

>>42673298
You know what I meant nigger

>>42671967

Would totally bang that ass

No homo tho

>>42672783
Our supreme leader

>>42673271
6 fucking 11 youre too tall nigga you best be ballin or some shit besides looking at niggas muscles on this website. white bitch boy

>>42671963
Leg day next week, Tammy?

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>>42671963

Im bulkin for the first time in my life. 195 cm

>>42673271
what's that warpgate doing in your bathroom?

>>42674163
That's my belly button sir

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>>42671963
Real old pic. Can't barbell bench anymore from shoulder issues. But at the time of this pic I could get 295 for 1 rep at 5'11" 175lbs. Never got 300 before shoulder blew and it kills me (could do 315 for reps on decline tho)

>>42674756
Awful Physique. Terrible proportions. Looks weak. feeble. Pathetic. Keep us updated on your laughable genetics with any new pics or clips.

5'6

160

275

6'
195
430 lbs 1 rep

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187cm 92kg
benched 100kg for 1 clean rep on saturday for the first time in my life :)
Pic related is me in March vs me today.

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>>42675880
mirin progress
whats your shoulder routine?

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1 year progress today brehs, I only bench 1,5 pl8 tho

>>42675508

Srs dude get well in the head soon. I can sense your in the verge of starten to make it if you let go this critical mindset. It will benefit you greatly on a personal level
Look at his shoulders its just a bad angled picture

>>42674756

Like I said to Meany mcMeanface above you look good but its a bad angle bad pose bad clothes but nm. You should take a pic in boxers with a different pose and different mirror like a bathroom mirror
Good bench at that bw also. I am about the same height but I weigh 206 and bench 240 for 2-3 maybe. No estat
What helped me a lot with recurring injuries (shoulder + knees +wrists) was getting into the more internal parts of lifting/sports generally, like mental training to control your thought and focus on thinking about things you want to achieve rather than worrying or looking for bad things coming, be positive and believe that you can instead of thinking bad things will happen, this cant be true it is too good theres gotta be a catch etc
I do some qi gong yoga and meditation, and also a lot of Law of Attraction stuff from Abraham-Hicks, things like paying attention to your thoughts and promote good thought and let go of bad one, and also a lot of mental writing exercises
I am practically injury free now, I am 33 and I go to the gym for 6-7 days a weekend and lift as heavy as I feel like doing
When I was at my worst, like maybe 3 years ago, I was bad. Like thought I was gonna die or never get well from this injury. These things help

>>42675980

Great fucking job bro srs

Befriend some power lifters at your gym or check some Youtube videos on bench technique I bet you got a lot more of dat dere hidden power level

Again, good fucking job. Skin looking great too

>>42675880

Great progress
How much do you weigh in left pic?
Also post routine + diet pls

>>42675880
what routine did you start out with? i am you from march but in late august

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5'7 170lbs

>>42676144
stats

>>42676207
I'm below intermediate by /fit/ standards, but Ive never lifted for strength ever. I don't do barbell stuff except for Squat and I never go below 5 reps so unless you want to know a bunch of Dumbbell weights and reps it's sort of irrelevant.

>>42675632
Video? That's impressive as fuark.

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>tfw fell for the "squats and deads are enough for abs" meme
Bench stuck at 255 for 1

>>42676547
Looking good brother, you planning on cutting more or bulking up this winter?

>>42676144
Thicc, solit, toight.
Good work mang.

>>42676144
Awful Physique. Terrible proportions. Looks weak. feeble. Pathetic. Keep us updated on your laughable genetics with any new pics or clips.

>>42675880
>>42675941
>>42675980
>>42676123
>shoulde routine
for the first couple of months I did side lateral raises virtually every workout, either using cables or dumbells.
Fucked up my shoulders pretty badly and had to go see a physiotherapist for the past 2 months, learned that it was because I was neglecting my rotator cuffs. Some adjustments to posture had to be made, but long lesson short: don't overtrain delts and train rotatorcuffs. Wish I had seen this video much earlier - it describes my situation perfectly:
https://www.youtube.com/watch?v=tBR4N95asKo

I weighed 87kg(ish) in the left pic, now 92kg.

I started with 3 fullbodyworkouts a week and then fairly quickly switched to PPLPPLx. My legs aren't pictured on the left, but I was always very lucky with them and usually skipped leg day with no real consequences.

Now during summer holidays I've been putting pretty much everything into diet & routine, so it's quite intensive and I won't be able to keep it up once I go back to uni but this is where I made most of my progress:

Breakfast
>1/3-1/2 avocado
>2-3 eggs
>50-80g Fish
>2-3 pieces of bread
>a kiwi, handful of fruit (strawberries, cherries, blackberries, physalis, raspberries)

Physiotherapy for one hour every day (I have issues with my lower back, elbows and shoulders, hence no deadlifts)

back home for a small snack (piece of bread with fish and a glass of milk/orange juice)
and preworkout (I'm still using MyPre preworkout, never actually tried anything else but I'm sure it's not the best one out there)

jog to the gym (it's like a 3 minute jog but my physiotherapist makes me)

I only did push or pull succesively until I was worn out (usually 5-6 days in a row) and weaved in squats, lower back, abs, obliques and calfes when I was feeling like it

>>42675880
>>42675941
>>42676086
>>42676671
Push day:

BB Bench 5x5 or 5/3/1/3/5
BB OHP 5x5

these are the only excercises where I go heavy, the rest is 3-4 x 8-10 with as much time under tension as possible.

rotator cuff work (both internal and external rotation, 3x10 per side)
cable flys
cable tricep isolation
(I would do cable delt work but my shoulders are still too sore)

DB Bench, incline bench and OHP (order of these varies but 3 sets of each)
DB flys/incline flys
(side lateral raises if my shoulders weren't fucked up)

then I stretch my lower body. Between each stretch I do 15 push ups of some variation, it usually accumulates to 6-9 sets of pushups depending on how well I'm doing. I also do some bodyweight lower back excercises at this point.

I run for usually around 10 minutes, I'm a horrendous jogger though and at this point very exhausted.

Pull day:

I have pretty severe issues with any pulling-related excercise because my grip strength is horrendous and elbow tendants inflamed. I know that this is a symptom of overtraining and I should slow down, but body dysphoria and the high I get from working out is too strong.

Romanian Deadlifts 3x5
BB row 5x10

DB rows

face pulls
rear delt cable crossover
machine rows
lat pulldowns

bicep curls (type varies)
DB rows again

again, stretching lower body because lower back issues and working the lower back a little bit. I also do sets of 15 pushups on Pullday because I have a need to show off the volume of pushups I can do at the gym to satisfy my fragile ego.

again, I will give my best attempt at running despite the fact that I'm a horrendous jogger for around 10 minutes

>>42676557
Prolly gunna cut a few bf% and then do a super slow controlled bulk up to 185 this winter

>>42675880
>>42675941
>>42676086
>>42676671
>>42676791
when I'm home I eat a fucktonne of fruit again and take a nap.
after that nap I spend 2-3 hours of the day with my family or on /fit/ and then have dinner

>3 types of vegetables
>300-500g of chicken, beef, or some other meat
>sometimes mushrooms
>just throw that shit in a wok

then I go to sleep

Idk if anyone actually cared for my full lifestyle but there you have it. The best advice I can give you is to ask your personal trainer (if you have one) what his qualifications are and if they're garbage (which they usually are), bolt. Get yourself a physiotherapist that actually knows what they're doing or you'll fuck yourself up.

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5'7", 172lbs, I bench 3x220 with pause on my chest.

>I hate my lats inserts
>t-thanks dad...

>>42676860
>W O K B O I S
I'm making stir fry tonight. Thanks for the idea anon.

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How am I doing, /fit/?

5'7, 165 pounds

Currently a couple months into a bulk, aiming for 170-175 before I cut.

I feel fat as fuck. The half natty lighting in my bathroom is what keeps me going lol

>>42672740
t. dyel

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Started a good month ago and I'm pretty satisfied. 182cm (6'0 i think) and 75kg

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5'10 182 pounds

>>42677062
looks solid, train your butt more

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>>42671963
3 months of calisthenics.... Am i auschwitz skelly or dyel?
Also sorry for my ps skills

>>42676547
Do you not do front squats? front squats are what they mean by squats are enough for abs... front squats overhead squats and the other olympic lifts get your trunk really thick.

>>42677307
What are some butt exercises? I do some pretty heavy squats every workout. SS ftw

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5'11, 185 lbs
dat creatinebloat and shit lighting

>>42677510
G L U T E B R I D G E

>>42677510
continue doing SS, when you're done with the program do hip extensions if your ass is still small

>>42676017
Thanks for the reply, the pic is random one from 3+ years ago and it's the only one I have on my phone from a time in my life when my bench was decent so that why I used it for this thread. But I agree it definitely would look better with a good angle and light. I'm not too worried about the troll, my physique was pretty decent at the time and I was damn strong for my weight. I'm a bit leaner now but also with less muscle mass. I appreciate the sympathy on injuries, my joints are very hypermobile so I just really have to listen to my body in the gym. I can't go as heavy as possible anymore and definitely don't do one rep max anymore. I've torn my ACL twice, both shoulder labrums, my hip labrum and a meniscus tear. I've also got some bicep tendonitis right now I'm trying to work through.

>>42677571
>elbow tendonitis
lotsa neutral grip rows/pulldowns to offset strain on bicep tendons
do lots of eccentric dumbell curls on preacher bench with super light weight, 3x25 or something

>>42677605
and by elbow I mean bicep, excuse my retardness

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5'7/19/165 pounds/cutting from 220, want to get to, 145.

I bench 150 for 3.

>>42676671
thanks good to know

>>42676971
You aren't fat, but your lats look.weird as fuck and you need to work your forearms.

>>42677339
Even without a before picture i can tell you would have made more progress in a gym

Let this be a lesson to bodyweight fags

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230x1, yes I used the 2.5lb plates.

I should be able to (in theory) hit 245x1, but I haven't bothered maxing out in a short while now. Been trying 5x5s @ 185&195 with my PPL to see if it could get me some gains over the past couple weeks.

>>42677868
150... lbs for 3 reps??

Shit man, you haven't been working out that long have you? I'm 5'10" 158lbs and still hit 225 for 3 even though I'm on a cut.

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>>42678087
Nah, I've been working out around 7 months, 4 of those were on a 1200 suicide cut so I literally didn't get any progress done but I do feel better about losing it. Currently working every day on chest while on 2100 calories which is still a pound lost a week, gonna try to hit 200 lbs by the end of the year.

I just want to get to a low weight before actually full on strength building because I genuinely hate how I look currently.

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Bench and row prs today :)

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>>42677339
Remember to do dips and pull-ups and start adding weights once it gets too easy.

>>42678491
Lol that wispy hair. Cut that shit bro, it doesn't suit you.

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>>42674756
Feel like we have kind of similar proportions breh

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this is one of the sexiest cbts ive seen in a while, so much dick id suck in this thread

>>42673271
You mean 6'1, right? Nebereber 6'11

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>>42671963
>>42673151
>>42673271
>>42674756
>>42675880
>>42675980
>>42676144
Mirin
>>42676547
Your body fat is just high, your abs are fine. Also mirin

5'11, 164 lbs
Bench 205x1

>>42678827
lmao
>holding the sink
I did that when I was a dyel, makes you look twice as big
now post unflexed, unpumped, faggot

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>>42678846
>entire thread posting flexed
And you're still a dyel

>>42678846
Show me what you look like holding the sink and not then fuckboi

6ft
160lb
h2getbig?

>all these manlets
fucking gross`

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>>42678892
You forgot a picture of your trash body, loser

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>>42678872
>that chest

>>42678827
Routine and diet nigger right now

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Cut or bulk? 6'1 185 or so.

Bench is 185x5

>>42678923
>short legs
>shorter temper
kek, every time

>>42672783
You still owe me a most muscular pose.

>>42679004
Says the triggered lanklet who posted his worthless opinion
Try again sweetie, you're the angry pathetic faggot in every scenario.

>>42675980
You tits went from crying to just sad. Keep up the good work.

>>42671967
fag

>>42678928
Thanks senpai
>>42678936
Modified version of "zyzz's" 5 day split off simply shredded
Added 3x5 bench on Thursday's to hit bench 2x a week. Added biceps 3x a week. Rest is mostly the same except I do front squats instead of back squats. Also took out clean and jerk since my gym has no platforms and only like 2 bumper plates.

>>42679021
>this upset
>i'm triggered
lel ok big boy

>>42671963
>>42671967
link to uncensored pics plz

>>42679073
Your no pic says it all, dyel twig. That's exactly what I thought.

>>42679103
lol which one are you so i can laugh at you even more, dicklet?

>>42672045
when will they learn

>>42679125
You were too fucking pussy to even choose one to begin with. Passive aggressive little faggot.

>>42679146
> of course the low test cuck won't point out who he is
embarrassed, lil man?

>>42678827
how much gear are you on

>>42678993
cut

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>>42679161
You can't even post one picture so let's just agree you're a loser with a trash body trying DESPERATELY to make someone feel as bad as you do about yourself LOL

>>42679222
>(((his)))) girlfriend is bigger than him
holy shit! ahaha

>>42679247
This is the worst damage control I've ever seen
Also
>still no pic
You have been thoroughly BTFO

>>42679297
>p-please be a genetic loser like me!
lel, oh sweetie

>>42679312
Are you kidding? How have I lost the genetic lottery when I'm pumping my genetic lottery into my gf every single night? You lost the genetic lottery, my loser friend. Your body is disgusting and isn't attractive to anyone.

>>42679333
>gf built like a jv team linebacker
>pumping his height deficient genes into her

>lottery
no shit, that's definitely a gamble

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6'5, 230 lbs, 200x3

fuck. bench.

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5'8 164 lbs

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>>42679511

>>42679569
Kek

>>42674180
>That's my belly button sir
I like that response

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176 x 5

Im cutting even tho im dyel to get into ottermode, should i keep doing it?

>>42679569
Top kek

>>42679368
Bump the thread more

>>42678827
ive seen you post before. theres no way you look like that with those stats. what gives?

>>42680928
He's been posting the same pic as "current body" for a good month now. Once you get the perfect shot, it's curr

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120 lb dumbells for reps
5'11 190
Have I made it?

>>42680928
>same pic for a month
I took this last week you autist >>42680928
Volume

>>42671963
mirin
u natty brah?

>>42681021
Was trying to reply to >>42680989
Not >>42680928

>>42671967
How did you get an ass like that?

>>42676144
mirin

>>42676547
Nice

Natty?

>>42676851
noice

>>42678491
>>42678525
I think its cool anon

I never realized 6'2 was tall until this thread

>>42678411
chest is lagging pretty hard bro

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>>42678872
>>42678827
No fucking way your chest looks like that only benching 205x1 (unless you really are on gear maybe).

I bench 215 for reps at 5'11" and my chest is tiny.

>>42680524
no

>>42681021
>>42681046
ah. so volume makes a bigger difference than i thought. i train for strength and im a few pounds heavier and leaner than you but you look bigger. probably also the angle/lighting/pump though

>>42675508
its actually a pretty solid physique you insecure little faggot.

>>42681562
Why, my bf was 20% ~1 month ago, ive lost 5kg since then

>>42675880
how did you fill out your waist so well? I have wide shoulders and very wide hips, but my waist is small.

>>42676971
You have good genetics, but id say work your lats even harder so you get a sick v taper. Too bad ill always be stuck in fridge mode cuz god cursed me with laughably narrow shoulders and wide hips.

>>42681680
>5'7
>good genetics

>>42677526
long torso of peace

>>42672783
you're fat, no one is impressed

>>42681688
youre definetly not tall, but thats not that short. Im 6 foot but id take wide shoulders/ small waist over height desu.

>>42681132
it isn't, /fit/ is mostly just manlets compensating for their pathetic stature

>>42673271
Post an underwear pic for me pls, I want to mire your bulge.

>>42681893
are you a girl or a gay?

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>>42671963
>>42671967
too gay but mirin'
>>42672146
This is me in two months (but shorter). Nice.
>>42672777
I would cut a little more, but if you're stalling forget it.
>>42672852
>>42673151
>machines
Sure bud
>>42672045
>>42673271
>>42676144
>>42677238
mirin' hard
>>42673999
Given that height is a great progress, bro.
>>42675980
osom!!! Good job, bro!
>>42676547
Very nice. And squatting is not a meme for abs, bro. Actually it's all about the CORE. Do front squats.
>>42676851
>>42677526
>>42678411
>>42678491
>>42678605
lean and solid
>>42676870
Seems ok. Cut more and increase shrugs weight/reps for more definition.
>>42676971
sicc lats
>>42677062
It' a good base to start.
>>42677868
Nice. Start bulking.
>>42678827
>>42678872
natty?
>>42678993
cut
>>42680994
cut a little more and you're done.

Jesus, this is the first time I select so many pics to post (haters gonna hate).

4 month into gym but 3 months since I reduced my cal intake to 1500/day and working out for aesthetics. I've just started this week for strength.

1,68m
60 Kg RM5

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Bench 255x1
140lbs
5'8

>>42682273
holy fuck please someone tell me how to avoid this on mobile

>>42681648
depends on your goals i guess. if you wanna look like a twink, keep cutting. youre already looking pretty skelly though. id just do a slow bulk

>>42682065
Who cares just do it.

>>42682065
girl, fat and ugly though so it doesn't even count.

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5'10 187 lbs
280 for 1
Why does my chest lack shape? Is it due to my high bodyfat?

>>42682438
>>42682312
That wasn't me but they might post their own bulge OuO

>>42682281
Rotate the pic 360 degrees with your phone's inbuilt photo editor so that the picture is the right side up again except this time with the correct orientation data.

>>42681618
I posted another picture that was taken at home so no pump. My chest still looks big but my arms don't look nearly as big without a pump.
>>42681203
Who's going to be bigger; the dude benching 315 for 10x1 or the dude benching 225 3x10? While getting stronger is important it doesn't mean that once you hit a 2 plate bench you will have a big chest. Total tonnage plays a huge part which so many people overlook when it comes to building size. >>42682123
Yeah

>>42681167
I know :(

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6'2, 215 lbs

bench 100 lb dbs for 8 reps (?)

r8 I dare u

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manlet
bench 1rm 255 lbs

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153lb, 5'9, bench 160lb for 5

Should I just start doing a shit ton of lag pulldowns to get wide lats?

>>42682922
what did you do to get your ass like that?

>>42672783
This guy has the best physique in this thread, not even trolling

>>42682922
I'd like to spend an evening with you even if you are a manlet not kidding cute physique

>>42683033
Get a room

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>>42683004
squats
>>42683033
>Cheekie
no homo

>>42683033
Make a move on please I want the roided clit

>>42683075
Careful what u wish for

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5'10 197
not tracking calories, but I eat pretty boring/clean so I'm maintaining my weight or gaining very slowly.
this training block is going really well.
463x5 back squat and 235x5 paused incline bench Monday, aiming for 613 sumo on Thursday.

>>42671963
w2c underwear

>>42683256
Do you like wearing women's underwear too anon?

>>42678923
>3years of starting strength
This hits too close to home

>>42671963
6'0, 140 lbs, still trying to break out of skelly mode

I can bench 1pl8lmao for 10
sometimes i go lower and do more reps tho
too tired to take a picture its like 1am right now

>>42682273
ugly hat, ugly tattoo, ugly hair, ugly face, manlet and faggot 10/10

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>>42679569
kek

>>42683241
Awful Physique. Terrible proportions. Looks weak. feeble. Pathetic. Keep us updated on your laughable genetics with any new pics or clips.

>>42672783

Get on that cut asap. Size doesn't matter if you're not lean.

>>42682922
lmfao how tall are you??

>>42682273
100% e-statting while bouncing the weight off your chest with a spotter upright rowing the bar.

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Dunno how dead thread is but...

May – August

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Top left is about 5 months ago, 6kg lighter. Manlet here aiming for goal body of Conor Mcgregor, but a littler heavier.

>hardest part is eating coming from a skeletor

how am i doing fit?

>>42684208
I like this new pasta

>>42685634

Nice, what cycle are you on?

>>42685646
imo 1.2kg a month is a little slow to gain when you're that lean (and just judging from the fact that you look the way you do, you are probably naturally lean and will have a piss easy time getting shredded)

you're doing good though

>>42685011
lol If you think I'm e-statting at 255 why are you eben on this board, you definitely don't lift

>>42685940
Just protein mate

>>42686045
probably because you look like you bench the bar

>>42680994
You disqualified yourself from making it the moment you got those shitty tattoos

>>42683241
Fuck this is perfect

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>>42673271
>>42678827
>>42678872
>>42683241
goals, miring hard

Dirty bulkig is a meme, could I get a bf% estimate?

>>42686580
looks like 45%

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>>42677375
>>42682123
I do front squats after back squats but I use a belt to save my back
>>42678827
Thanks man, but I don't believe your stats
>>42681075
Yeah bruh

>>42686669
>>42678827
I mean you look way bigger/stronger than 164 with a 205 bench

>>42671967
Why the fuck are you wearing women's underwear? fag.

>>42683241
routine history?
same height i'd really like to look like this one day currently at 150 climbing out of skele mode.
also natty/diet?

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>>42671963
Don't even bench at the moment, 195 for 1.

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r8
5'9 160 lbs
bench is around 200 lbs

>>42687947
>Don't even bench

I can see that brother

>>42688646
Actually people say my chest is my best part. Bench isn't even the best movement for the chest, if anything I lack on arms, shoulders and lats.

>>42688795
So what is the best mov for chest?

>>42671963
to be able to dress girl panties you should fix something else before your muscles, dude

>>42676144
made it mode

>>42682123
Bulk but not much

>>42685634
Wow

>>42673271
This guy is full of shit I'm 6'0 155 lbs 9-10 % body fat and awayyyyy from is form
He is lying about height weight or have 0 legs.
This cannot be possible
btw he is a fraud and already admitted it on /fit/ days ago

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me on the right
187 lbs*5
5'9

>>42690081
>nederlands
>5'9
je vriend is echt een kankermanleet

>>42686580
You are like 5'3

>>42690097
Ik weet het hahahahaha

>>42690097
>schelden met kanker

VMBO-tokkie gespot

OP looks great but is a boy toy faggot with that hair, dangle necklace and snap chat filters.

Lifting doesn't change personality.

>>42686467
thanks m8
>>42686580
agree that dirty bulking is a meme. unsure of bodyfat percentage, but the fact that you're starting to show abs is a good sign.
>>42687870
yes, natty. diet is largely composed of lentils, onions, peppers, mushrooms, egg whites, greek yogurt, tomatoes, carrots.
I eat 2-4 pieces of center cut bacon per day, and sometimes 200grams of chicken breast or pork tenderloin with either some veggies in a stir fry, or with lentils and barley in soup.
occasionally switch lentils out and use a different kind of bean.
when I want sweets, it's greek yogurt with whey and frozen fruit in it, or I make protein bites out of some combination of powdered or natural peanut butter, baking chocolate or cocoa, stevia, whey, greek yogurt(ratios depend on goal macros etc.

routine history is interesting. goofed around with bro split for years before switching to ppl. outgrew planet fitness in less than a year after that, and been doing a full body routine for about 1-2 yrs now.
current routine is:
monday-heavy squats, heavy ohp, heavy incline bench, pendlay rows or double overhand deficit deadlifts.
tuesday-pendlay rows or deficit deads, barbell curls, reverse grip barbell curls, face pulls, and some moderate intensity cardio
thursday- heavy sumo deads, flat bench(how heavy depends on feel,) bicep curls, face pulls, and if I have time, cable flys(both high and low versions)
Friday-paused front squats(usually light.) if I have time, I'll do lighter ohp, and more pendlay rows.
thus ends my book.
TLDR: I'm boring and just really enjoy lifting/eating "healthy"

>>42682709
That depends on how much volume that 315 person is getting in. Someone that does a total of 100 reps per chest session (at a still challenging weight for the volume) is going to look bigger than someone who does 15 reps per session. People that are benching 315 with huge chests typically bench for volume or are roid monkeys. That's why your chest is yuge (you've trained for over 2 years yet can't even hit 225 because of how much volume you use) but people in this thread that bench more than you have smaller chests. It's also why curl bros have huge arms compared to others, they train it often and for hours at a time

>>42690144
terug naar reddit

>>42679247
How do you feel about having that conversation? What are you like in person? I can't believe there are people out there that would be mean over the Internet

>>42690836
Yeah that's exactly what I'm saying. The more volume you do the bigger you'll be if you're lifting more total weight

>>42671963
I don't really bench often.

40kg+bar last I tried it

>>42676500

I do, i'm planning on buying some dumbbells . What exercises do you do to get to your level, cause bud, i'm mirin hard.

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>>42671963
I hate my thick waist. I'm bulking and most of the fat goes to my love handles.

5'85 170 lbs

>>42691493
Incoming wall of text. Number in parentheses is weight in lbs of my PR at that many reps. If it's a Db exercise it means lbs in each hand. And I lied before, I do use barbells for one variation of rows and for good mornings, but only for convenience. These exercises can be done with dbs.

Push day
DB OHP 4sets increasing weight 12-8 reps (65)
Superset with DB front raise 12 reps (25)
DB Incline fly 4 sets 12 - 8 reps (65)
Superset with Db Lateral raise 12 reps (30)
DB flat bench fly 3 sets 8 reps (40)
Superset close grip Db to failure (40)
Hanging leg raises 4 sets of 12
Superset with side crunches and Incline twists 4 sets of 20
Weighted dips 4 sets of 10, (+45) last set to failure with no weight
Finish with light pec deck 4 sets of 12 and to failure on last set
Or finish with Tricep push downs 4 sets of 12
Stretch

Pull day
Pendlay row 4 sets of 12-8 reps increasing weight (185)
Close grip pull down 4 sets of 12-8 reps (190)
Superset with wide pull up 4 sets 12-8 reps (160)
Preacher curls 4 sets of 12 (30)
Superset with reverse curls 4 sets of 12 (20)
Db row 4 sets of 12 (75)
Superset with rear delt fly 4 sets of 12 (20)
Finish on isolateral row machine 4 sets of 12 (225)
Or finish with bodyweight pull ups 4 sets to failure
Stretch and use wrist roller at home

Leg day
Squat 5 sets, 12 reps, 8 reps, 5 reps, 5 reps, 5 reps. (315)
Single leg Calf raises 4 sets of 12 reps
Superset with Good mornings 4 sets of 12 (110)
Quad extension 4 sets of 12 reps
Superset Hamstring curl 4 sets of 12 reps
Stretch

I'm 6"2 about 156lbs and have finally reached the 60kg mark. I only done 4 reps but I am proud of myself. I psyched myself out of doing it for so long.

>>42676144
Thats my goal.
Also am a 5"7 manlet.

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7'2"
270 lbs
415 x 5
u jelly peasants?

>>42672045
mirin' those shoulders bruh.

>>42692998
mirin ears but not the piercing

>>42679068
so you're telling me you don't hit abs?

>>42685011
nigga 255x1 is not even an outrageous lift

>>42678827
I am 5'5" 150 lbs and I bench more than you but have a flat ass chest. You are a lying son of a bitch.