What's your PPL routine? Discuss Switching from PP to PPL.

>>42742839
Holy shit is that a map from supreme commander

Push 1
Chest>Deltoids>Fluff
Push 2
Deltoids>Chest>Fluff

Pull 1
Back>Traps>Fluff
Pull 2
Traps>Back>Fluff

Legs 1
Squats>Deadlifts>Calves>Fluff
Legs 2
Deadlifts>Squats>Calves>Fluff


12 hard sets for main lifts, 6-12 sets for fluff work.

12 hard sets would be something like.

DB Incline Press (3 sets 5-10)
BB Shoulder Press (3 sets of 5-10)
BB Incline Press (3 sets of 5-10)
DB Shoulder Press (3 sets of 5-10)

6-12 fluff sets would consist of Chest Flys, Lateral Raises, Skull-crushes etc.

>>42742849
Found it in my starcraft folder

For how much you guys talk about PPL i was hoping for more people to share their workout

>>42743030
It's Big Game Hunters from Starcraft

>>42742849
no you fucking mouthbreathing downie thats fucking BGH from starcraft bw

how does anyone not know that...

now i kind of wanna play starcraft

>>42742912
Can someone translate this for a newfag?

>>42744325
"i am not strong at a single lift and should have read SS"

>>42742839
After some time i made myself invulnerable to the hot chick op image bait....
And when that map entered my peripherial vision i clicked on instinct

>>42742839

Jeweled river or w.e is my favorite atm in remastered. Fun to just 1v4 computers. Turtle it up with 4 expansions then push out 1 by 1.

>>42742839
Let's stay on topic pls

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>>42744743
this is a starcraft thread now

100 pushups, 100 situps, 100 squats, and a 10km run every day. Eat 3 square meals a day, although a banana is sufficient for breakfast. Plus no ac in the summer and no heat in the winter.

Push
Flat DB press 3x6-8
Standing landmine press 3x810
Cable Flyes 4x15 superset lateral raises 4x15
Burn out triceps 2 exercises 3xF

Pull
Pullups 3x10
Underhand rows 3x8
Seated chest supported high-row
Cable pullover 3x10 superset banded facepull 3x20
DB curls 3x10-12
Hammer rope curls 3x12 superset with wrist extensor work 3x20

Legs
Diddly 1x5/1x10
Squats 3x8
Hamstring curls 3x12
Hip extensions 3x10
Lower back 3x12 superset calves 3x20

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>>42744836
zerg best race

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>>42745074
>Standing landmine press 3x810

>>42745136
lmao I messed up
thanks richie rich

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R8 please, started it like a month ago and I seem to be advancing in my lifts. Let me know if I should change something. No memes pls.

Push #1:
3x4-6 Flat Bench (W/ Warm Up)
2x4-6 Close Grip Bench
2x4-6 Standing military press (W/ Warm Up)
2x8-10 DB Lat Raise
3x8-10 Cable Crunch

Push #2 (3x4-6 all):
Incline Bench (W/ Warm Up)
Seated Military Press
Lat Raise
Rear Lat Raise

Pull #1 (3x4-6 all)
Deadlift (W/ Warm Up)
BB Row
One Arm DB Row
Chin-Ups

Pull #2:
4x4-6 BB Row
3x4-6 Chin up
3x4-6 One Arm DB Row
3x8-10 BB Curl

Leg (3x4-6 all):
Squat (W/ Warm Up)
Front Squat
Romanian Split Squat
Calf Raises (4x8-10)

MY WHEY FOR AIUR

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>>42745428
squatrack operational

>>42742839
>20m nr
>get zerg rushed anyway

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What's the the starcraft equivalent of 1/2/3/4?

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>>42745519
1/1/1 by autistic tvp players in hots

Reddit ppl

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>>42745074
>Standing landmine press 3x810

Holy fug rich isn't dead lads he's just lurkin

>>42745519
300 usable apm in sc1
being able to kill scourges with your mutas
being able to kill lurker with 3 marines
being able to kill mines with dragoons

need more?

>>42745301
I suppose it's decent, takes the basics and shines it up a little. The only thing I'd change is hitting lateral raises 3x a week and arms every day. It's not a meme, this is the best way they will grow

>>42745025
Enjoy having no lats. Without any pulling work your shoulders are doomed in a few years

zz i was too lazy to download a picture and i opened up the first game folder i saw and here we are..

>Pull
Deadlift 5x5
chin ups 4 sets till failure
seated cable rows 4x10
face pulls 4x10
lat pull down 4x10
Bicep curls 4x10

>Push (alternate between heavy OHP and heavy Bench)
Bench Press 5x5
OHP 5x5
Lateral raises 5x10
Inclined DB press 4x10
Tricep extensions 4x10

>Legs
Squats 5x5
Calf raises 5x10
Leg press 4x10
weighted ab crunches 4x10

Pull push legs so deadlifts interfere less with squat

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>>42742839
>4v4 BGH nr20 glhf!!!
>mfw

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>>42747049
Ay thx bb
I'll work those in, I felt like my arms were on the weak side.

>>42746778

https://www.youtube.com/watch?v=leU4lyVFCD0

How bad is it to do a PPL routine with only three days?

>>42751423
Hitting everything only once a week is the bare minimum. I believe it takes a week before your muscles start to atrophy with not working them, even with proper nutrition

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>>42742839

>it's a Megaton 4v4 BGH + ZombieCatastrophe 2x Hard episode
>ur teamate build zerglings

>>42751246
miring

Is Coolcicada's a good introductory PPL? Would you change anything?:

PPLPPLx

>Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

>Pull (Back/Biceps):
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

>Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

>>42751703
Where is Deadlift

>>42751744
For some reason he didn't add it, but I put it in Pull.

>>42751703
I started doing this routine around the beginning of august. It's nice so far, I enjoy going to the gym nearly every day of the week.
I add some ab shit to leg day and also I do 3x8 for the compound lifts instead of 3x5 because 1) going for size not strength and 2) i'm tired of doing 5 reps from doing SL 5x5 for like 6 or 7 months.

>>42751560
Meaning I'm missing out on potential gains?

>>42742839
Holy shit it's been too long.

>>42742839
4 rax and siege tanks

thread theme song
https://www.youtube.com/watch?v=jrbN2y5r-vU

>>42742839
Pull 1
Snatch grip DL
Rack pulls
Supinated Rows
Bis and shit

Push 1
Bench Press
Upper chest machine press
Tricep accessories

Pull 2
Deadlift
Bis

Push 2
OHP
Upper chest machine press
Tris and shoulder accessories

>>42744225
It's free bro. Get in there

>>42744836
>Stinger

What the fuck? Why would they include that, it wasn't ever even in a published game

>>42754714
I take it bench and DB OHP in the first column are done with increasing weights?

>>42751877
Yes definitely. You should hit everything 2-3 times a week

>>42742839
PPL is a fucking meme.

Upper/Lower is the only thing that is acceptable outside of Full Body

>>42755198
Been doing push pull for 3 months and made linear games without fail

>>42755232
Amazing, so you said that you are lifting weights and have made gains?

PPL must clearly be some sort of miracle program. Please, tell me more.

>Push
Flat bench 3x8
Flat bench close grip 2x8
OHP 4x8
Incline bench 3x8
Lateral raise 4x10-12
Tricep dips 4x10-12

>Pull
Deadlift - 4x5-6
Barbell row - 4x8-10
Chin ups - 4x5
Pull ups - 1x to failure (need to improve)
Dumbbell row - 3x10
Dumbbell curls 4x12-15
Lat pulldown - 4x10

>Legs
High bar squat - 4x6-8
Front squat - 2x6-8
Leg press - 4x10
Calf raises - 4x10

>>42754783
Yes I usually increase the weight each set for all my lifts

>>42755464
I also do 1 day of cardio on the treadmill. Around 35-40 mins of jogging interspersed with some sprints. I like the runner's high.

PPLxPPLx
Do legs and shoulder same day you retards.

>>42742849
man Supreme Commander is such a good game.

I'm saying that calling it a meme is fucking retarded just like you

>>42754690
I dont rember the grizzly or the arclite

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PLZ R8

>>42745025
Lats are for pussys you dumb faggot nigger