ITT: We post our goals and our workouts. Goals: get wider shoulders, broader lats. Workout: A: OHP heavy 12x3, chest supported horizontal row 3 sets of 12, rackpulls just under de knee 1x6, other shitty things i'm in the mood for like abs or curls B: OHP light 3sets of 15, weighted pullups 3 sets of 8, rackpulls1x6, other stuff, like upright rows and triceps AxBxAxx
I don't care about anything else but that bigger back.
Also a healthy diet with plenty of protein and healthy fats.
Carter Powell
Cool, if you haven't already, read the Convict Conditioning book. You can get it from torrents.
Justin Baker
Thanks man will check it out.
Gabriel Howard
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
Nathaniel Powell
I wish i had somewhere to put gymnastics rings. I have to lift in a fucking dungeon with no space for them.
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
Jose Johnson
Are you the goblin who lives in the elderly people's dungeon that posted on /b/ like 2 years ago?
Jonathan Thompson
I'd hate to get in a fight with you bruh, good shit, stay scary
Robert Gonzalez
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. 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 :^).
Camden Edwards
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.
Colton Adams
lol is that an army duffle bag?
Wyatt Howard
wtf is this
Cameron Russell
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. It's my diy gym. It's had some modifications since i took that picture. Regarding what op posted, is that a legit workout?
Ryder Rodriguez
I don't even know if this is b8 or not
Tyler Clark
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
Colton Brown
post it
Joseph Scott
it looks like you workout in a jihad cave
Jacob Jenkins
1350 pound total To this end I am running Shieko's 4 day 4 month cycle Shit's fun
Juan Sullivan
Fuck, ankle weights? I'm convinced. Do it!
Camden Jenkins
I did OHP last night, but I'll post tonight's instead.
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.