ITT: We post our goals and our workouts

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.

Go ahead, post your shit.

Other urls found in this thread:

instagram.com/p/BPI79VNFTik/
twitter.com/SFWRedditGifs

Goal: Lose belly fat primarily but mainly lose most fat in time

Workout: Press-up x8 8 sets
Crunches x12 1 set
Spiderman crawl x14 2 sets
Oblique crunches x20 2 sets

Also a healthy diet with plenty of protein and healthy fats.

Cool, if you haven't already, read the Convict Conditioning book. You can get it from torrents.

Thanks man will check it out.

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

I wish i had somewhere to put gymnastics rings. I have to lift in a fucking dungeon with no space for them.


I never use the squat rack for squats.

Get stronger, get swoler

LUxLUxx

• Lower
Squat 753
Stiff Legged Deadlift (2-3x 8-12)
Pullup (3x5-12)
Cable Row (2x8-12)

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

Are you the goblin who lives in the elderly people's dungeon that posted on /b/ like 2 years ago?

I'd hate to get in a fight with you bruh, good shit, stay scary

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 :^).

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.

lol is that an army duffle bag?

wtf is this

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?

I don't even know if this is b8 or not

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

post it

it looks like you workout in a jihad cave

1350 pound total
To this end I am running Shieko's 4 day 4 month cycle
Shit's fun

Fuck, ankle weights? I'm convinced. Do it!

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.


Here's the profile.
instagram.com/p/BPI79VNFTik/

Wow, you are a big guy

That's the goal. What better name for it (even though I'm going to stay the same weight)

This is the profile, so if fitizens are interested, follow.

Seriously, I'm going to try to do it.