Post your last workout

Post your last workout with little to no context

3x5@285 Squat
3x5@230 Bench press
1x5@375 Deadlift
5x10 Neutral grip pullups

4x6 155 Bench press
3x6 90 OHP
3x10 +45lbs Dips
1x6 235 Deadlift
And some random machines I've never used.

I was feeling a little meh that day so I just did the most fun exercises I know.

5k

what's your symmetric strength like?

>tfw OP is practically at 1/2/3/4 for reps

my last workout
3x10 OHP 105
3x5 squats 165

6x9 bicep curl
6x9 hammer curl
4x9 seated bent curl
4x9 wide grip lateral pull down
4x9 close grip lateral pull down
4x9 low row
4x6 dumbbell row

Fuck dead lift.

Arnold shoulder press 5 x 5 @40 lbs
Skwaats sets of 5: 1 pl8, 185 lbs, 2 pl8, and 1 rep of 245 lbs
Deadlift: 1 pl8 x 10 reps, 2 pl8 x 8 reps, 5 x 5 @275 lbs
Seated overhead press: worked up to 1 rep of 1 pl8, didn't do too much here because shoulders were bothering me
Side and front shoulder raises: 3 sets of 12 reps each, both with 20 lb dumbbells

My shoulders and squat need work :(

>6x9 bicep curl
>6x9 hammer curl
>4x9 seated bent curl
thought people like you were memes

do you even look like you lift?

Back and bicep day at home, I'm always light on the biceps because I typically do them last and have no idea what weight to use when they're first, so I do 9 reps. Same with back exercises, I'm rowing/lat pulling every weight on my machine so I did 9 reps.

The only exercise I did with appropriate weight was dumbbell rows.

No comment about my looks. I lift much heavier than I look, especially on back and bi day.

work up to 5RM 325lbs squat
3x6 front rack reverse lunges
work up to 5RM 150lbs OHP
3x5 150lbs push press
3x5 225lbs snatch grip DL for speed
3x5 145lbs single leg RDL

Then some weighted dips and single arm dumbbell overhead press for memes.

apparently this? never used the site before now

Symmetry Score
96
Estimated PL Total
1095 lbs
Estimated PL Wilks
300
Strongest Lift
Bench Press
Weakest Lift
Back Squat

I'm on your level, bro.

4x6 OHP 115
4x6 Squat 165
4x6 Bench Press 185
4x5 Dead Lift 175
4x8 BB Row 135
4x5 Hang Clean 135

>Benching more than you squat
>Benching more than you deadlift
How

Not him but i can bench more than i can squat because i have hip and consequently knee issues. But i can still deadlift more than i bench, i can't see how someone could unless all they do is chest day every day.

3x3 weighted pullups ith 32kg @ 69kg bw

Weighted dips pyramid 10,8,6,4,6,8,10

Weighted chins pyramid 10,6,4,6,10

Shoulder mobility stuff and fucked around with static holds on rings

P90X Plyometrics

Front Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2
Power Snatch - 60%x3, 65%x3, 70%x3x4 (% of full)
Power Clean & Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1) x 2 (% of full)
Clean High-Pull - 85% x 4 x 5
RDL - 85% x 5 x 5 (% of clean)
Push Press - 60%x4, 65%x4, 70% x 4 x 2
Press - 4 x 5

45 min climb
3k

Squat 5x5 200lb
RDL 5X5 225lb
Leg press 5x8 310lb
Lunges 100lb
Hip adduction/ abduction
Glute bridge 5x8 175lb
calf raises 4x12 100lb
Calf press 5x12 250lb
Farmer walks 200lb
10 min HIIT

Sheiko #37 W1D3

5x5 175 bench
3x5 115 ohp
5x8 +35lb landmine press
5x8 160lb tricep ext
4x10 +60lb cable flys
4x10 +50lb low cable cross

Normally I'd work in forearms but this was at 11:30pm

>all that bullshit
I can only imagine how much work you spend on legs so small

today

5x5 squat 235 lbs
5x5 OHP 100 lbs
1x5 diddly 255 lbs
5x5 chinups w/ 40 lbs assistance cuz my arms suck

Warmup
Full range of motion squats till slight pump
Pushups till slight pump
Chinups till a slight pump
Stretch

One set of
Deep bulgarian split squats with the backleg on an elevated surface Till form breakdown
1 minrest
Thick towel chinups till form breakdown
1min rest
Glute Ham Raise till tired
1 min
Fingertip L pushups 5 reps
1min rest
Assisted one arm pushups 5 reps on each side
1min rest
Hanging leg raises

3 min rest

3 Sets of
Squats till lactic acid burn
Pushups till lactic acid burn
Pike situps till tired
Hip bridges till tired
Chinups till failure
No rest betwee exercises
30 second rest between each set

Concentration curls
4x 3-8 of 65lbs with 1minute or less between each set

3x15-25 with 40 pounds less then 30 seconds rest between each set.

I was going to bench but my shoulder is fucked up.
Cambered bar curls 3x20
Incline curls 3x12
Close grip dumbbell press 3x10
Rope pull downs 3x12
The only weight I remember is for the close grip. It was only 50 lbs dumbbells due to shoulder. At least I can still do back and legs.
And yeah I never keep track of arm weight. It's fucking arms.

Your diddly is weirdly low.

1x5 @ 235 DL, 1x5 @ 245 DL, 1x5 @ 255 DL
5x6 @ 115 T-Bar Row

Wanted to do so much more but I felt like shit and had a headache. Still forced myself to go and focused on my two main workouts for the day, no accessories

Squat
7 sets of 10 at 225 lbs
Ran a mile

That was all.

3 rounds of jump rope
125 Squats
125 calf raises
125 pushups
125 sit ups
125 leg lifts
125 crunches
250 Lunges
6 rounds of footwork

Worked up to a heavy single on deficit deads. Last warm up was supposed to be 445 I couldn't do math I guess and ended up pulling 10lbs under my max attempt. 465 so I said fuck it and did 480lbs. Finished with a 425 behind the back deadlift. 6'8 240lbs still look like a twink

my grip strength is very poor, my legs/back can handle much more. I have to do rack pulls and shit at the end of every bench/row/dip day so I can build enough grip strength before I diddly again next workout.

it works though, slowly crawling my way up. that's what I get for being sedentary, still really happy though with those stats I started 3 months ago at rock bottom

5x5@225 Bench (paused)
4x6@185 Incline Bench
Chest Dips
Cable Flys
Curls (hammer and alternating)

Deadlift 1x6 440lb
Deadlift 4x3 405lb
Deadlift 1x8 405lb
Front squat 5x6 200lb
Pullups 5xF
DB rows 4x10
Bicep curls 5x20-10 going up in weight each set

Just do mixed grip or get straps. You're selling yourself short. Everyone does one or the other, or both.

Just did 8x3 BP 240

About to pull now.

>4 x 10 flat dumbbell chest press 20 lb
>4 x 10 bicep curl
>3 x 6 unweighted bench dips


Im just starting to work out and trying to figure stuff out

>tfw pull day with a fucked scapula
bent-over lat raises 4x12 15kg
hammer grip pull-ups 4x12
dumbbell pull over 4x12 25kg
one arm dumbbell row 4x12 25kg
dumbbell curl 4x12 15kg
body rows 4x12
zapman curl 4x12 15kg
pull-ups 4x12

5x5 OHP @ 85 lbs
3x8 Bench Press @ 115 lbs
3x8 Incline DB Press @ 40 lbs
3x12 Triceps Pushdowns SS 3x8 Lateral Raises
2x60s Plank SS 1x60 Side Plank (each side)
Plus 1 set of dips until failure.

110kg 3x5 squat, 90kg 1x8
60kg 3x5 ohp, 50kg 1x5
calf raises
prone hamstring curls
10kg dumbell shoulder/ lat raise things
cardio

Deadlift: 3x2 @490
Deficit deadlift: 3x5 @315
Weighted pull up: 3x5 @45

how many sets to do those

Did a leg day, but only did 5 exercises because home gym is lacking equipment

Explosive squats 10 / 11 / 12 / 13 / 14 / 15

ATG Squats 12 / 14 / 16 / 20 / AMAP

Calf raises 14 / 16 / 20 / 16 / 20

Split squats 10 / 12 / 14 / 12 / 10

Stiff leg DL 12 / 12 / 15 / 15 / 20

3x5 Squat @ 310
3x5 OHP @ 125
3x5 Bench press @ 235
3x10 dips
4x 12 dumbbell shoulder press @55 lbs
4x12 Cable Crossover @ 60 lbs
4x 12 machine shoulder press @ 140 lbs
4x15 skullcrushers @50lbs
4x20 calf raises @ 135lbs

Running Blaha's linear hypertrophy program ... its awesome!

30 minutes

maybe do calf raises after squat because youre already witht he barbell and can get it over with?

You can probably 1rm lmao5pl8 diddly. I am gel.

is no one going to mention how hypnotic that gif is?

my bench is 240 3x5 and my squat 240 5x5 so its close. Just lift for five years without having a rack.

You can deadlift but not squat? Sounds like a form issue desu senpai.

I thought I was a faggot for using straps until I asked myself if I were doing deads as a grip exercise.

Mines all in kg.. sorry not sorry.
90kg x 20 back squat.
Then with 40kg, 20,15,10,5 reps
Front squat,
Press,
Press ups,
Power clean (triple ext focus)
Pull ups,
Pistol squat
Burpees.
Then row 100m and repeat.
Should clarify pullups/pushups/burpees/pistols are all bw which is 78kg.

4x10 OHP with 105 lbs
5x3 deadlift with 455
4x10 cable flies
2x12 cable pressdowns

Then I left because my head was hurting.

We know how hypnotic it is.
It's why this thread is as popular as it is.

190x5x3 Squat
105x5x3 OHP
135x3x5 Power Clean

110km bike ride

5x deadlift 135
5x deadlift 225
3x deadlift 315

I have a torn ACL I never had surgery on and now I don't have insurance so I take it easy on squats.

DL - I just need to keep at it. I started off at 95 pounds, lol. Hella embarrassing at the gym but oh well.

5x5 dumbbell ohp
3x8 bench press
3x8 incline dumbbell press
3x8 weighted dips
3x12 tricep pull downs with superset lat raises of 15 reps
3x12 skullcrushers with superset lay raises of 15 reps

1x2 255 DL, 1x3 225 DL
3x5 185 squat

Front Squat various reps beltless paused up to 295
315 x1 single

Back Squat various reps beltless paused up to 365 x1

Back squat 315 x3

Rack pulls from just above knee various reps up to 585 x 5

Snatch grip deadlift up to 405 x 1 beltless
Deadlifts various reps up to 455 x1

Chest supported rows, various reps, didn't count sets

OHP [email protected] & 3x10@40
Lat pd 4x10 65
Dips 4x15
Cable crunches 4x30
Preacher curl 4x10

3x5@ 235 Bench press
3x5@ 135 Overhead press
3x10@ 155 Incline
3x8@ 100 Curls
3x15@ 100 scull crushers
Pull downs to failure using the whole rack

Bench on squat and deadlift day op?

> you filthy animal

1x5 235lbs squat
1x5 170lbs bench
1x5 305lbs deadlift

12 fucking sets of cleans

I had to leave and left presses undone

3x5 Squats
3x5 Bench
5x6 Pendlay Rows
3x5 Front Squats
3xF Chin ups

1xF fap

100x100@500 weighted dips

3x5 db press 100 lbs (each)
3x10 db curls 35 lbs
3x12 db bent rows 75 lbs
3x5 bb squats 295 lbs

5/3/1* bench press
5/10 bench press
5/10 incline Dumbell press
2/15 cable crossover.

Deadlifts 3x6 105 lbs
Barbell rows 3x6 60 lbs
Barbell rows 3x6 30 lbs
Weighted chinups 3x7
Crunches 3x10

*Barbell curls 30 lbs

>3x5 squat (bar)
>3x5 The Press (bar)
>3x5 Power Clean (bar)

Started yesterday, lmao

Cringe

3x6 Dumbell Press
3x6 Dumbell pec flys
3x6 Bench Press
3x6 Machine pec flys
3x6 Incline bench press
3x6 Dips

5x5@95 bench
5x5@225 squat
5x5@ 300 deadlift

>mfw fatfag 2 months in with t-rex arms