Post the routine you did today

Working sets
Ohp 3x5 100
Ohp 3x4 115
Ohp 1x1 135

Sumo deads
185 1x5
200 1x5
210 1x5
225 1x5

Dumbell rows 45 lbs 3x15
Machine shoulder press one arm isolation, 3x8 both arms, and moderate weight.
Face pulls, 3x20
Barbell circuit for cardio

>is using a belt at lmao weight cheating? Wearing a belt on my deads today made using my core easier

What app is that? I need a good, free app to track my progress. I've been using the notepad on my iphone

Oh ok guess I'll go look something up

Didn't think it would be too bad cos I'm weak so it's low weight

Progression. I paid two bucks for the paid version cuz I got a shitload of googlebux I need to get rid of, but the free version is about the same. It's really good, has a break timer so I don't jerk off too much between sets.

>jerking off between sets

way to lose ur gains

It's okay to jerk off as long as you don't finish, gotta edge for that test boost.

>He doesn't recycle protein

Jerking off between sets is good if you eat it. It's good protein

today:
5x5 bench
3x8 OHP
3x10 incline
6x12 decline supersetted with 6x20 lateral raises

tomorrow?
3x3 back squat
1x1 1rm back squat
3x6 front squat

Deadlift 315x5, 335x5, 360x5x3
Paused Bench 150x4, 160x4x 175x4x4
Squat beltless 295x8, 310x8, 335x8x2
Chinups 3x10

Me just done 5x5 Bench, 3x5 squat, 3x8 incline bench, 3x6 dumbell flies, and some shrugs.~

Quality not quantity right brehs?

Tomorrow I'm doing chest and back

Progessive sets, getting heavier

3 sets of dumbbell flyes
12, 10, 8 reps

3 sets of incline dumbbell press
12, 10, 8 reps

3 sets of incline barbell press
12, 10, 8 reps

3 sets of bent over rows
12, 10, 8 reps

2 sets of lawnmowers
8, 8 reps

Finish with max reps decline push ups

I'll check it out. Thanks

>db flies
>quality

drink chocolate milk x1
eat fava beans with olive oil and lebni x1
cup o' water x4

Nigga low weight for pussies is the same as high weight for men when it comes to shit like that, you need to let the muscles you damage to make them grow heal.

>doing a brosplit

Ramp to a heavy set of 5 on squat, ohp, deadlift and chin-ups.

>lawnmowers

okay i'll bite.

>back and shoulders

Started with some clean and press. 3 sets, 3 cleans per set, 2-5 presses per clean (depending on the weight and how exhausted I am).
3 sets of barbell rows, superset after each set of clean and press. 12-15 reps in each set.
Then I did 3 sets of t-bar rows, 12-20 reps.
Lateral raises, 3 sets of 12-15 reps.
Did 2 sets of pullups and 1 set of chinups, but I got run out of the cable station by a group of dudebros and a chick who was accompanying them.
So I went and did 2 sets of lat pulldowns, 10-12 reps.
2 sets of rack pulls, 5-10 reps.
3 sets of barbell curls (in the squat rack) for 8-12 reps.
I noticed that the cable station was available again, so I went and did another two sets of pullups.
3 sets of seated DB shoulder press because I forgot I was working shoulders today, 10-12 reps each set.
3 sets of hammer curls, 10 reps.
2 sets of DB rows, 12 reps.
2 sets of DB shrugs, 20 or so reps.
2 more sets of chinups and a final set of pullups.
Then I rowed 2 km.
Then I swam 300 meters.

It was feeling energetic today. It was a good day.

...

just as I thought. retarded.

5x5 BB bench press
3x8 Military press
3x8 DB incline
3x10 Cable flies
3x10 upright rows
3x10 Skullcrushers/pulldowns
3x10 Shrugs

not the original poster but don't be so dismissive, user.
when done with a bench it's great for your triceps.

Day 3 of an Israetel inspired weekly routine (week 2 of the mesocycle)

Incline barbell bench 4x10
Weighted Pull Ups 4x6
Dumbbell Flat Bench 3x12
Dumbbell Rows 4x10
Dumbbell Curls 3x10
Dragon Flags 3x12

do it with a cable for proper negative tension

do it reversed (pushing instead of pulling) with a cable for another amazing exercise

what is retarded about it?

4x8 sqwat
3x12 leg extension
farmers walk across the gym greeting random people
leg press 3x10-12

Routine inspection?

3x6 squat (working weight)
Then did a few sets of 3, ramping up weight til I could only hit 2
Squat cleans, started with sets of 3 then ramped up to 1RM
4x6 weighted side bends on hyperextension thing
4x6 leg press
5xF neck curl (recently took the neckpill)
5xF shrug

I hit every thing twice a week

Chest and back on mon/fri
Legs on tues/thurs
Arms and shoulders on wed/sat
Sunday off

Why would you do cleans after squats?

She isnt doing it the way im doing it, im using a 70-100lbs dumbbell while staying low, its like bent rows but I turn a bit more

Giving arms there own day sorta makes it a bro split...at this point why not just hop on a PPL routine?

How else man meant to target inner chest? Tell me big brain.

Chest and arms today brehs.
Dumbbell bench 3x10
Incline dumbbell bench 3x10
Incline chest press 3x15
Cable crossover 2x20
Rope push down 2x15
Cable kickbacks 2x15
EZ bar preacher curls 3x12
Seated incline dumbbell curls 3x12
Concentration curls 2xF

I do PHAT and do low reps as well

Pendlay rows
3x3 @ 85% 2x3 @ 87.5% 2x3 @90%
Squats
4x6 @ 75%
Low cable row
4x15
Leg extension
4x12
Tricep ext
4x12

Tomorrow's workout:
4 sets of 10 hammer-grip pull ups
4 sets of 20 narrow body-weight squats

today:
chest press, 5 sets of 8
chest fly machine, 5 sets of 8
wide grip upright rows, 5 sets of 8
cable pull down (triceps), 5 sets of 8
ab machine (see image), 5 sets of 8

>he thinks you can target inner chest

I try to work pretty slow paced on squats whereas cleans are much more explosive, plus the front squat portion of the clean is a bit different from doing back squats. And they're just fun to do I guess, and qts always mire when I do them (even though I'm doing babby weight)

Were you insinuating that I shouldn't do that or were you just curious?

True but I was already on PPL but I tried different things/messed around a bit and made this routine where I hit everything twice a week with high volume, I can lift heavier for each body part because im only working two or one in one workout.

Its more fun for me and I have the best body I've ever had.

Whats your routine?

rate my retarded workout

>5x12 hanging leg raises
>5x5 chin-ups
>5x5 pull-ups
>3x12 side lateral raises
>3x12 shrugs
>3x12 bench press
>5x15 push-ups

Today was light/ high volume day. I know it's a lot, but thats the point to accumlate a shitload of volume and work capacity, rest intervals are 30 seconds to 2 minutes for big lifts and never more than a minute for accessories

OHP Off The Knees 6x12-15 135lbs
One Arm DB Press 6x15-30 65lbs

Zercher Squat 4x10-15 315
Glute Isolation Pushbacks 4x10-15

Snatch Grip Rack Pull Below Knee 5x6 465lbs
Snatch Grip Yates Row 5x12 320lbs
3x20 185lbs
Snatch Grip Shrug 10x10 315lbs

Tricep Resistance Band Pulldowns 4x25
Skull Crushers 4x12-15 115lbs
Tricep Dumbell Extensions 4x25 70lbs

Wide Grip Underhand Barbell Row Off Incline Bench Holding At Top For 1-2 Counts
4x25 135lbs

Band Pull Apart 4x25
Rear Delt Swings 4x25-35 70lbs

Band Lateral Raises 4x25
Strict Lateral Raises 5x12-15 35lbs

Neck Curls 4x25 90lbs
Neck Extension 4x25 135lbs

Forearm DB Curls 4x12-15 115lbs
Forearm DB Extension 4x12-15 100lbs

Weighted Planks 3x 60secs 45lbs
Hyperextensions 4x10 135lbs

Yest: 275lbx5x5 BS
Tmrw: FS 330lb, then 285x3x7

you can with synthol

How long does that take you to do?

5x5 ohp
3x10 bench
3x10 dumbell incline bench
3x10 db fly
3x10 lat raises
3x10 triceps pulldowns
3x10 triceps extension behind head

295lb back squat 3sets 5reps
125lb ohp 3 sets 5 reps
300lb dl 1 set 5 reps.

On that SS meme

3x5 flat bench press
3x5 decline bench
3x6 weighted chest dips
3x8 wide stance decline pushups

godspeed user. already know what you will do next?

Rest day for me. Only had a shake so far today, and am going to cook a tri tip tonight.

Yesterday I did bench, OHP, shrugs, curls, hammer curls, abs, and cardio

you need to rest bro
48 hours is the rule of thumb

little under 2 hours. i keep my rest intervals low. its pure endurance volume work/ work capacity.

on my intensity day i rest 3-5 minutes between sets.

2x5/1xAMRAP 110kg Squats
3x12 Romanian Deadlifts
3x12 Bulgarian Split Squats
3x12 Lunges

3x60s weighted planks
3x15 jack knifes

How are your gains? What's your full routine?

I did 5xamrap ohp then I curled

After that I went outside and sprinted in the cold which really sucks when your sick it turns out

Modified Candito 6 weeks for higher volume, let me know what you think, need some feedback

Upper body day, weights are in kg

>main lifts:

Bench press 10x60kg, 10x80kg, 8x90kg, 6x94kg
Barbells row 2x12x70kg, 10x80kg, 8x90kg
Seated dumbbell OHP 12x26kg, 10x28kg, 8x30kg, 6x32kg
Four sets of pull-ups to failure

>accessories:
4x12
Incline dumbbell press
Incline cable flies
Side delt raises
Posterior delt raises
Front delt raises
Facepulls
Db curl
Db hammer curl
Barbell 21's
Skullcrushers
Triceps pushdowns
And heavy db shrugs to top it off

Also did a 15 minute conditioning circuit this morning (10 kettle bell swings, 5 chin-ups, 5 dips), along with ~20 minutes of lighter cardio walking on an inclined treadmill with a 20kg weighted vest - gotta be ready for hiking next spring.

Workout was a bit long, almost two hours, but I like spending time training in the gym so I don't mind.

Tomorrow is leg day, besides squats and stiff legged deadlifts im going to do some sets of leg extension and leg curling, some lunges, and calves.
Then I'm gonna do some extra abs and lower back training, forearms, and probably throw in 2 or 3 extra exercises for the back.

So far recovery has been great, I'm on the third cycle of training like this and gains have been amazing, strenght has also skyrocketed.

What do you guys think?

squats, bench, bb rows, neutral grip pullups, ez bar curls.

Bench 5RM and weighted chins 3x5 ezpz

my routine is a full body 3x a week set up with heavy emphasis always on delts, traps, upper back, and neck.

i laid it out in a heavy/intensity (1x5, 3x3, 8x3, 3x5, 5x5), medium/moderate volume (3x8-12, 4x10) and light/ super high volume (3x30, 4x25, 10x10, 6x10, etc)

5x5 squats
5x5 front squats
3x10 lunges
4x15 lateral raise 1 ss 4x10 lateral raise 2
3x3 cleans

I should also add that between the second run of the program and this one I was really fucking sick for a full week, were talking high fever, vomit, diahrrea.
Didn't eat shit for the whole time.

After that it took two weeks to just get back to lifting weights as good as before, then I started the program for the third time.

That's why weights are so low, I had to drop ~10kg from my 1RMs cause I lost a lot of strenght. If things go as planned I should still overtake them by the time these 6 (5, not gonna do fellas week) weeks are over. Hopefully I'll reach 3pl8s bench press by the end of the year or soon after. Been lifting since last November.

>30min arc trainer on hills
>progressive sets 2plt bench, jumping jacks, 200lb low row
>5x10 250-300lb bench with 55lb alternating dumbbell curls inbetween
>offset pulleys from top to bottom working the shoulders and rear delts with various weights
>5x10 65lbs overhead press with 110lb strait bar pull downs
>5x10 130lb preacher curls
>30min arc trainer on strait plain
>50 incline twisting sit ups
>50 incline crunches
>50 strait sit ups
>50 incline crunches

86468 squat
86468 laying quad raises (machine not sure of name)
romanian deadlift 6-8
dumbbell lunges 16
calf raises 12
glute press 8

3x5 Squat
5x5 OHP
1x5 Deadlift
4x10 Facepulls
4x10 Rope Pulldown

I'm doing a modified stronglifts that may be retarded, but I cut my squats to 3x5 because I was blowing my knees up since the weight got heavy. After that, I added in facepulls every time because plg said they're good and I alternate curls and rope pulldowns for the girls.

8x8 1pl8 OHP
3x10 4pl8 rack pulls
4x5 1pl8 OHP
bunch of high rep leg presses

I ran.

That's it. I just ran. Felt good, man.

- 3x5 back squat
- 3x5 OHP
- 1x5 deadlift
- 3x8 lat pulldowns
- 3x8 close grip bench press
- 3x8 barbbell curls
- ab work

still a beginner on a AxB schedule and this has been pretty good. might add an additional 3x8 shoulder exercise like lateral raises tho in the near future

3x5 Bench Press 185lbs
3x6 Barbell Curl
3x6 Reverse Barbell Curl
3x6 OHP 115lbs
3x8 Upright Row
3x8 One Arm Row
3x8 Close Grip Bench Press

Trying to lose weight and not lose muscle mass senpai

-Press
145 5x6
-Pendlay
225 3x5
-Shrugs
315 3x10
-Bench
215 5x6
Then some curls and skullcrushers cuz im a faget. Pretty good day except I'm very sore and not looking forward to going tomorrow. pls r8

Senpai I can bench the same reps as much as you but can only do lmao1pl8 pendlay, is it just consistency for rows? How is it so high?

Your rows should be pretty similar to bench.
I think of them as complimentary motions. One pushes the weight off your chest, the other brings it to your chest.
I use the same grip width as bench for my rows and flex the shit out of my lower body to use it as an anchor.

How's your deadlift? Mine is 515 so my back is a strong suit of mine.

and use straps or hook grip (preferably the latter) to help your rows increase

I got cut short but managed to do 3 different shoulder workouts
>Incline BB 5x5
>lateral raises 5x8
>shoulder press 5x6

>mfw I inclined my weight today
I'm 245 desu

>3x3 Bench (230,265,295)
>5x10 Press (115)
>5x10 DB Row
>3x10 Curl
>3x10 Hammer curl
>3x10 Pushdowns
>3x10 Face pulls

Upper body day
3x6 chest press
3x12 military press
3x6 pec flies
3x6 Russian twist
3x6 overhand wide-grip pull ups
3x8 underhand close-grip pull ups
3x6 bent-over dumbbell rows

Leg day
Squats 3x10
Speed ladder drills
Weighted lunges 3x10
Speed ladder drills
Weighted side lunges 3x10
Speed ladder drills
Then cool down with jump squats in the pool

>he goes to the gym to do 9 sets

Squat 5x5
Ohp 5x5
Deadlift 5x5
Preacher Curls 5x5
Shrugs 3x5

Looks all right for an upper body day. Replace the shrugs with some type of row. You'll still get trap work, along with hitting a bunch of other muscles in your back.

5x5 bench, then 3x8 at a lighter weight
4x8 OHP
4x12 lat raises
4x12 cable crossovers
push ups to failure x 2
tricep kickbacks
10 mins on the cardio bike

Pls rate, is this ok for upper body

I have a bulged a disc in my back. Needless to say I have been taking it easy doing squats and deadlifts. I only do 2.5 plates for reps just to play it safe. Might be why my back is weak.

1 Buffalo chicken slice
.5 chicken rol
2 episodes of Star trek deep space 9
Regretting my existence as the one girl I've loved gets proposed to tomorrow by a Manlet

5x5 squats
5x5 ohb
1x5 dl

5x8 Deadlift
3x10 Front Squats
3x 60second Planks
2 minute 500M rows till fail

Chinups 3xF
OHP 3x5
Squats 3x5
BB Curls 3x8
Facepulls 3x8
Farmer's Walks 3xF
Hanging Leg Raises 3x10

DL: 225x10 (warm up) 315x5, 315x5, 315x5, 365x5, 365x5

Superset Row and incline press: 55lbs DBsx10 (warm up) 65lbs DBsx8, 65lbs DBsx8, 65lbs DBsx8, 80lbs DBsx8, 80lbs DBsx8

Incline walk walk for 30 mins

Believe it or not, this shit takes ~ an hour and a 1/2.

I'm out of shape as fuck, I got fucking fat as shit (seriously last month when I started 255 @ 5'11). Any advice lads? I've lifted and been athletic all my life, still have a decent amount of strength, but willing to sacrifice all to get this fat off.

I’m doing the standard Texas method but incline bench instead of bench. Is that okay?

Squat
45x5x2
75x5
105x2
135x1
165x5x3

Bench
45x5x2
65x5
85x5
95x5x3

Deadlift
88x5
132x5
154x2
176x1
198x5

I'm cutting so my routine is mainly cardio and my lifts have taken a huge hit on leg days.

30 minutes on the treadmill, mainly at the max incline (15 degrees) at 4.4mph, would bump the speed up to 7mph for a minute every fourth minute after 10 minutes.
Weighted sit ups 3x15 @50lbs with 10 weightless sit ups in between each set.

Leg press 3x12 @350lbs (machine)
Leg curls 3x12 @ 200lbs (machine)
20 minutes on treadmill at max incline at 3.5 mph, playing Mario Odyssey.

I burned well over 1100 kcals on the treadmills. I've been cutting ~2.5lbs a week for the last 5 weeks (225 -> 213lbs, goal is 200).