Don't listen to the shills /pol/, the day of the rope fast

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This is what I like to see.

Funs and self-improvement. Fuck yes.

>>137299392
3x30 or you aren't even trying

>>137300260
you can do 3x30 anything.

I do 15 90 lbs x 3

I'm skinny fat though.

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>>137299392

>>137299392
>implying the limp wristed children that browse this board will do any of that

Kek

>>137299392
DESU not bad advice, just get a proper lifting regimen.

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>>137299392
I bench 80kg for 4 sets of 8 how am I doing?

>>137300936
I try to mix up my squats with my arm days, since it's hard to make my legs sore, I just do squats everyday almost.

If you are fat, don't bother with protein powder, your gut is your protein.

Clean up your diet too, no fast food or pop, eat fresh meat and veggies, I prefer asparagus and spinach.

>>137301107
better than me, I just built a home gym for 3000 dollars so I'm pretty small still, but I'm doing good.

The Faggot communists have arrived. No one pay them any mind.

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>>137299392
Lift, dress well, have a good haircut and the normies will follow.

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>>137301307
Jesus I just pay £10 a month for a membership due to being dirt poor uni student

>>137299392
>LARP'ing Nazis for Dummies

>>137301625
Yea, I need to cut my hair :(

>>137301634
I'm a night owl, so I enjoy having my own tiny gym so I can lift at 2 in the morning.


Anyways, everyone get /fit/ and get ready. Buy rations too, maybe stock pile flour, you can make soup and gravy with it and of course bread.

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The mods basically confirmed /pol/ is meant to be a shitty board. They will not doing anything about thie shills

>>137299392
>3x15
cardio kills gains

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>>137302174

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>>137302174
I'm pretty sure mods were confirmed to be hardcore leftists

If you cant travel 10 miles with 60 lbs of gear and still fight afterwards your gains and upper body strength matters little. Prioritize being a pack mule.

>>137299392
Straight up retarded lifting program. Try 5x5 on all lifts, that's what actual athletic trainers recommend.

>>137299392
lel way to completely neglect half your body
>DAY 1: LEGS
5x5 heavy weight squats or legpress OR 4x8 squat or leg press. 4x8-12 leg extensions and leg curls. 4x20 calf raises. weighted lunges are also good for legs
>DAY 2: SHOULDERS
5x8-12 shoulder or arnold press. get two light weight dumbells and hold the,m straight in front of you then out to your sides 4x8 times. shrugs 4x20.
>DAY 3: back and bi's
seated rows 4x12-15. preacher curls(or any curls really) 4x12-15. 4x15 pullups(or pulldowns if you're fat) superset with wide grip. Also when i hit back i use 3 or 4 different types of row machines.
>DAY4: chest and tris
im getting lazy here but you get the point do either 5x5 or 4x12-15 for flat bench, then the same for incline and decline bench. 4x12-15 skullcrushers 4x15 for dips and 4x20 for tricep extensions.
MOST IMPORTANTLY EAT FUCKING HEALTHY. eating right is like 60% of the battle when it comes to getting /fit/. Don't neglect cardio either, learn to box or something. You get a fantastic cardio workout and its fun.
happy lifting lads

>>137299392

yes bro
we are carefully watching

>>137303668
I left out i also tend to do abs on either leg or shoulder days

>>137303668
>>137304135
Thanks for your input, I'm new to lifting so my routine is retarded.

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>>137304282
>I'm new to lifting
SS+GOMAD

>>137304282
Get on /fit/ it helped me out a lot

>>137304409
>that picture

lol

>>137304650
I started visiting there recently, I'm the fat ex-smoker animu tard.

>>137304852
I used to be a skinny smoker lanklet.
kick the smokes, if you drink often, don't anymore.
once you start seeing the gains you'll never stop going.

>>137304852
i'm a /fit/ non-smoker animu tard

>>137305087
>>137305098
When I quit smoking I put on 60 lbs from fast food, it was horrible, but I've lost 25 lbs after 2 months of not eating garbage so it's all good.

>>137299392
>3x15 bench press
>3x15 weight squats
>3x15 standing bicep curls

What the fuck am I reading?

>>137305729
try not to go back to that shit. get protein and skim milk and make yourself a shake whenever you get hungry for garbage

Lads, what should I do for bigger shoulders?

ITS TIME TO GET FIT BOYS.

ONCE SHIT KICKS OFF IT WILL BE YOUR RESPONSIBILITY TO PROTECT THE ONES YOU LOVE!

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>>137308553
>deleting posts
topcuck