Post the workout you did/are going to do today

Chin Ups 4x10
Deadlifts 5x5
T bar rows 4x12
Shrugs 4x12
Barbell Bicep curls 4x10
Dumbell Bicep curls 3x12
Facepulls 5x12
Straight arm lat pulldown 3x12
Single Arm Cable Row 3x10
Weighted Cable Crunches 5x12
Woodchoppers Low to High 4x15

I do pretty much that 2x a week for pull with the only difference that I do rack pulls instead of Deadlifts the second time. Is that too much? Recovery seems fine...

This is more of a general workout plan but tell me if it’s a good one for a cut bros:
Legs
Pull/core
Cardio
Push
Legs
Cardio
Repeat with rest days worked in if I get tired

kettlebell haloes and pull ups. probably 20 or so sets of five over the day.

that's a lot. I would try to cut it down. Even if recovery seems fine, you might not be achieving optimal growth.

Chin ups 3x5
Pendlay rows (pronated) 5x10
Cable pullovers 3x15
Facepulls 3x15
Barbell curls 3x10
Rear delt flyes 2x10

Depending on how your split is divided you might want to put in some shoulder work. Lateral raise are a great choice

Yesterday I ran 5k and did some abs and obliques exercises

this
mensfitness.com/training/pro-tips/12-signs-youre-overtraining

en.wikipedia.org/wiki/Overtraining

going for ottermode or just trying to shed some weight?

Fuckin hell cut that down you nigger, that’s like a programme for someone on steroids

Bruh is 20 sets a week for each muscle group really that much? It's not like I'm cruising through every meme machine in the gym, just free weights and cables.

Machine arm curls 10x4
Machine arm extension 10x4
Concentration curls 3x8
Cuff pulls 3x10
Standing rope curls 3x8
Triangle push downs 2x8
Tricep rope extension 4x10
Then 30 minutes cardio which I'm doing right now. My arms hurt

How many times per week do you do this?

Yeah just burning some energy, don't really have a goal to be ottermode. Running on Sundays is just a great thing to do, can really recommend.

Squats 5x5
Bench 5x5
Row 5x5
Dips 3x10

Then I did some bouldering :^)

I got 0/12, guess I am overtraining...
Anyway I will try to cut it down. Skip exercises or lower sets?

My typical leg day is
Back Squat 5x5
Romanian Deadlift 4x8
Leg Press 3x12
Leg Curl 3x12
Leg Extension 3x12
Standing Calf Raises 5x12
Some ab work

Is that better?

>Bench Press 4x8-12 (2 sets 80%rm for 8, 2 sets 60%rm for 12)
>Chinup 4x8 (Weighted)

>Military Press 3x8
>Dip 3x8 (Weighted)

Machine Fly 3x12
Chest Row 3x10
Barbell Curls 21s x 3

>Rope Hammer Curls 4x8
>Tricep Ext. 4x12

Exercises with meme arrows are part of supersets, this is my upper bodyworkout in a Upper/Lower routine.

Do I need more shoulder work than just THE PRESS?

Bench press 3x6
Ohp 3x6
Bicep curls 3x6
Side rows 3x6/6
3x25 weighted calf raises
And I did about 5 squats

Bench 5x5
Ohp 5x5
Dips 5xf
Incline db 5x8
Preacher curl 5x8
Face pull 4x15
Superset: lat raises, front raises, tricep cable press down, cable curl, cable overhead tricep extention. 3x12

Twice

yesterday my 230 lb fatass did 200 pushups, today I have 10 hillsprints followed with some KB swings and maybe cleans. tomorrow didlys

Ive been on the same program for 2 years with the same limited weights, same sets, and same exercises. Ive plateaued about a year ago but Im too scared to join a gym.

Squat 3*3
Squat 5*5
Straight leg diddly 4*6
Leg press 4*8
Hack squat 3*8
Leg extensions+ham curl 3*8

Why the fuck are you doing sets of 6 for power cleans?

looks better, yeah

>too scared to join a gym.
why?

nSuns 5/3/1

OHP
Incline bench
Dumbell bench 4x8
Skullcrushers 4x12
Dumbell curls 4x12
Lateral raises 4x12
Overhead extensions 4x10

because what if someone makes fun of me behind my back or what if it's too crowded or what if i make a mistake

15 Jan 2018 Workout
Start Time: 947am
End Time 137pm

>Barbell Curl
>* Forearm still hurt
45lbs - 75lbs x 5
>Barbell OHP
45lbs - 95lbs x 5
115lbs x 4
135lbs x 3
>Barbell Shrugs
45lbs - 205lbs x 5
225lbs x 3
>Deadlift
45lbs - 315lbs x 1
>Dumbbell Curl
10lbs - 40lbs x 5
50lbs x 3
>Single Arm Dumbbell OHP
>* Front and Side
10lbs - 40lbs x 10/10
50lbs x 5
60lbs x 3
>Dumbbell Shrugs
>* Front and Side
10lbs - 50lbs x 10
60lbs x 5
>Squats
45lbs -225lbs x 4
225lbs - 255lbs x 3
275lbs x 2
395lbs x 1
300lbs FAIL
>Weighted Dips
0lbs - 35lbs x 10
45lbs x 7
55lbs x 3

>Also saw, but did not speak to, my short-stack latina gym crush.

Dot Drill for warmup
Front Squat 5-4-3-2-1 add weight each set, made 3 reps on last set
Close Grip Bench 5-4-3-2-1 as above, made a double on last set
Snatch 2 sets of 5
Split Jerk 2 sets of 5, each preceded by a Clean
Weighted Dips 10, 8, was shooting for 2x10
Stretching

Using BFS aka BiggerFasterStronger, a high school lifting program that's been around since the 1970s

oldfag turn 51 this year

>Squats
45lbs -225lbs x 4
*235lbs - 255lbs x 3
275lbs x 2
*295lbs x 1
300lbs FAIL

5 too many bra

warmup cardio

dumbell flat bench -

warmup set ~10 reps 40lbs.
6 reps of 50, 60lbs

3 reps 70 lbs

1 squeeky rep of 75lbs (PR woo!)

incline dumbells 40lbsx10, 50lbsx6, 60lbsx5 then dropped to 40lbs AMRAP, then dropped to 35lbs amrap.

then some cable flys and tricep shit.

also got an ab wheel today so i'm trying that out a bit.

feeling good.