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Doug Hepburn or 3x5-8 by Nicholas Fuckingwill - Sat, 12 Aug 2017 18:52:06 EST ID:cjM9BsSo No.94372 Ignore Report Reply Quick Reply
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I've just been out of work and working out each body part a day (5x a week)with a fair br of volume on top of that swimming 2x a week and boxing circuit 1x.

Now I'm about to be working in construction again,long days lots of moving about so I'm going back to 3 days lifting 1 circuit 1x swimming.

For the lifting I'm thinking just doing this


Workout A
Press from Stands (out of the rack, if you prefer)
Bench Press
Two-hands Curl

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William Chummerbit - Tue, 15 Aug 2017 05:28:26 EST ID:QRbgnf6i No.94377 Ignore Report Quick Reply
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Yeh ok I'll do that.I suppose it will work out better because of the light what is incorporated into it.

I'll start TM next Tuesday,should I try and test my 5 rep Max's this week ?
James Clurringworth - Wed, 16 Aug 2017 20:45:35 EST ID:0DL7sJeJ No.94380 Ignore Report Quick Reply
You dont need to test your 5rms yet, because you usually start with 90% of your 5RM anyway.
That being said, use the maxes you think you can easily hit for 6-7 reps.

An easy way is to divide your max by 1.2 for squat 1.15 for bench and 1.125 for deadlift
Graham Blythefoot - Thu, 17 Aug 2017 17:58:16 EST ID:QRbgnf6i No.94381 Ignore Report Quick Reply
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Hmmm I did it any way today

I got
Squat -117kg x5 it sort of felt easy so I went to 120 and I knew my lower back wouldn't be able to handle it probably due to not squatting much this year.

Bench press 1x4 85kg 1x190kg (so hard at the top of the lift)

Deadlift (my nigga) 162.5x1 155x5 over under hand

Never done ohp but I'm guessing 62.5 1x3 maybe 2-3 push press with 65

What weight should I start with on the program ?

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Fuck Songerwell - Sat, 19 Aug 2017 09:24:06 EST ID:919vO/V0 No.94388 Ignore Report Quick Reply
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>Are you better off doing seated barbell ohp ?

I've always done bb standing and db seated but someone who's been huge before told me I should just do barbell seated as you can lift more weight which means more strength and growth to the shoulders.

You read online that ohp standing is better for the whole body but be honest who cares if it's good for your lower back and legs of you are squatting deadlifting and doing an exercises
Wesley Hullydock - Wed, 23 Aug 2017 00:17:48 EST ID:8JlDf1tR No.94393 Ignore Report Quick Reply
train each like seperate lifts.

This is the progression tree I make for people
*If at any time they can simply do 5, they do not need to do 3. Minimal goals listed.

ohp x 5
ohp x3 ohp x 5
ohp off pins x5> ohp x3 >ohp x5
ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5
seated ohp > ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5
seated ohpx3 > seated ohp x5>ohp off pins x3 >ohp off pins x5 >ohp x3 >ohp x5

usually by this time its time to move onto a routine with more periodization and volume, but people stall on OHP really fast on LP, but while we wait for deadlift and squat to start stalling, I do this for OHP and bench.

Starting into fitness general by Sidney Nicklewire - Sun, 15 Mar 2015 14:30:02 EST ID:NVUz7zhS No.90669 Ignore Report Reply Quick Reply
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Do this, for at least 1 week, best for 2, and obviously if this is challenging stick with it more.

eatthismuch.com - track your food, much better than myfitnesspal or other calorie trackers, has comprehensive search engine
if you want to track, just clear the pre-made list on the website, and then search for foods and track them in the cleared list


find out how many calories you burn, find out your BMR (choose 0 activity)
and then figure out your calories burned either by choosing an activity level, or googling how many calories are lost per X (bodyweight, running, jump roping) for Y time and add it to your BMR.
It's easier to use the activity setting on the calc, but it does over estimate the expenditure

+500 calories to BMR/calculated diet
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Matilda Sickledun - Sat, 01 Jul 2017 19:23:51 EST ID:fRLvE/st No.94287 Ignore Report Quick Reply
Crowds make me extremely anxious and irritable.

You can still use the gym if you're agoraphobic, just go at quiet times. Early morning is good. Monday is probably the best day off because everyone starts their week on Monday and then they spread out. Plus there's always people who say "I'll do 3 this week" and then miss the 2nd and then "I'll try again on Monday".

If you don't work or work weird hours most of the day is quiet.

I've used the gym at all hours. I have a couple of friends who go in at early hours for those reasons. One is legit crazy around people and he would just go in at 6am. I'm assuming you can handle a couple of people. Hell outside Monday half the time I go to the gym there's less than 5 other people in and I only go very slightly outside peak (6-7pm) times.
James Wacklewell - Sat, 01 Jul 2017 22:19:51 EST ID:c0VajuKH No.94288 Ignore Report Quick Reply
I think pull push legs is great if pull has deadlifts

otherwise, if you have more time and passion you can make faster progress in other ways
iasoiheij - Sat, 19 Aug 2017 22:13:45 EST ID:hiFY3+EL No.94389 Ignore Report Quick Reply
Is veganism dumb? I want to lose weight with cardio and weight training and veganism is really high carb, I don't know if that's bad but I'm never full ever, nothing's satiating so I end up overeating by going for easy, quick junk food. Low protein/deficiencies = never not hungry? I took a multivitamin and stopped feeling so starved. As for food though I don't know what to eat anymore, there's like avocado toast and pasta and beans. I don't want to eat/can't oatmeal and that shit, just like I can't stuff myself with pounds of vegetables every day. It's fucking insane, vegans are meant to eat SO MUCH.

You don't have to but if you can help me see that eating meat makes more sense then it'll probably help me get over the moral issue I have even though I've been a vegetarian for 5 years. It isn't logical, I just feel seriously bad about eating animals. I'm completely deficient in B12/iron/omega 3s because I didn't supplement all this time. The vegans on YouTube are rich and have way too much time to cook weirdly elaborate meals. It feels so complicated and overwhelming to get the right macros that I skip meals now.
iasoiheij - Sat, 19 Aug 2017 22:14:37 EST ID:hiFY3+EL No.94390 Ignore Report Quick Reply
Also I feel weak as fuck omg just please convince me to eat chicken
Jarvis Hupperridge - Sun, 20 Aug 2017 14:03:22 EST ID:SzZCuWIq No.94391 Ignore Report Quick Reply
Veganism isn't necessarily dumb but you need to actually understand and research it much harder. I eat meat AND stuff myself with pounds of vegetables though.

You can't be a picky eater and then expect it to be easy. Veganism can be cheap but if you're a fussy eater you'll end up restricting your choices. And the more limits like "cheap" "vegan" "no cabbage, not too much potato, no beans" you put on your diet the narrower the range becomes until you can't actually make do.

If you want a moral argument you have to consider animals less than people to not be at least a bit shaky. I feel like several vegan arguments are a lot weaker than most vegans would admit but that is not the same as "they are totally invalid". The "enough food for everyone" argument is one of the worst because we already have enough food and just don't distribute it. If vegans want to feed everyone they need to overthrow globalist capitalism, buying quinoa from places where it's a staple is not helping. However you could produce more food and maybe this would mean a few more people would get fed. Ideally thought you'd just divert our waste mountains...

Veganism is better for the environment and I'd imagine even after all the flying shit around it is, it kills less animals even though yes even arable farming results in dead animals, however it's about reducing the impact. I think this the crux though. Veganism and vegetarianism are both compromises. They're not perfect solutions and I think if you want justification to give up ground it's that you're moving down a scale not crossing a line.

As far as health goes the I think most health benefits from from thinking about what you eat rather than stuffing processed shit into your mouth. Additionally particularly exclusive diets are likely bad, the fruitarian guy on /nom/ will make himself sick soon. Some people also cannot digest certain proteins and shit if they don't come in certain forms. They cannot vegan. Anyway my point is that you might not need to eat chicken. If you don't want to violate everything you stand for either eat some eggs and a bit of chees…
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Motivation by Walter Buffinghat - Sun, 28 May 2017 17:56:26 EST ID:lTbN7xar No.94184 Ignore Report Reply Quick Reply
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So a few years ago I got into lifting, got myself pretty big and I've never really felt better about myself than those times, then a long term relationship happened and i kinda let myself go for a while. I did build myself back up about half a year ago but then i got pretty sick for a few months and lost pretty much all muscle mass and became very unhealthy.

My relationship recently ended and I know building myself up will make me feel better but I just can't find the motivation. Something that doesn't help is that I had access to testosterone and Dbol for both times i've built myself up and i can't afford to buy a course right now to do it again. This kinda makes me doubt the progress i'll be able to make and puts me off even more.

>How do you keep yourself motivated, have you ever lost everything you've gained and then built it all back up?
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Graham Clerrychuck - Sat, 10 Jun 2017 23:56:45 EST ID:5WqrBpJA No.94242 Ignore Report Quick Reply
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Just do it - Nike, goddes of VICTORY
Phineas Checkleford - Wed, 21 Jun 2017 09:12:54 EST ID:prokoV6i No.94268 Ignore Report Quick Reply
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I must, I bust
Augustus Marryridge - Mon, 03 Jul 2017 09:23:16 EST ID:pGPWzlRG No.94292 Ignore Report Quick Reply
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Let's go, Justin!
Matilda Doddlestin - Tue, 04 Jul 2017 14:43:13 EST ID:/UrT0ing No.94293 Ignore Report Quick Reply

lol wtf? jacking off hasn't stopped me from working out, although i could understand why you'd say that. if anything, just pop one off when you're done.
Cornelius Semblewatch - Sat, 19 Aug 2017 04:10:23 EST ID:KcxzA8FH No.94387 Ignore Report Quick Reply
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Remember to have time to rest....

Anybody Box, MMA? by Augustus Cleckleshit - Thu, 18 May 2017 00:05:52 EST ID:Z0hXLoav No.94161 Ignore Report Reply Quick Reply
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I been considering taking fighting to the next level by joining a boxing gym then later wanting to chase MMA

What are some insightful advice do you fellow fighters have to offer like on diet, work outs, drills, cardio, scheduling, mentality, discipline.

I have experience on fighting but the main things I struggle on is self discipline, diet and I'm concerned about scheduling also due to having a job. What are good ways to combat lack of self discipline and unorganized diet.

What role does weight lifting play also and what kind of weight lifting should I be doing. I have so many questions so please just lay down any advice thanks
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Betsy Channersid - Wed, 26 Jul 2017 06:34:57 EST ID:fWxVPKWO No.94319 Ignore Report Quick Reply
Lol, every time I watch MMA, I'm sitting there like, Oh fuck slipped disk, god damn, back sprain, Jesus fuck, back surgery.
Clara Febblefuck - Thu, 27 Jul 2017 14:14:38 EST ID:56yO/v+X No.94322 Ignore Report Quick Reply

that's what i think every time i watch deadlifting
William Croffingchene - Fri, 28 Jul 2017 00:27:55 EST ID:TQixDFs4 No.94323 Ignore Report Quick Reply
and yet I have gone 5 years deadlifting with no disc problems and can diddly into the 600s...
Barnaby Drenkinman - Sat, 29 Jul 2017 20:23:17 EST ID:mL6Q39uy No.94337 Ignore Report Quick Reply
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>Dragon style Firebending
Cornelius Semblewatch - Sat, 19 Aug 2017 04:07:47 EST ID:KcxzA8FH No.94386 Ignore Report Quick Reply
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I do MI5 Delta Forces MMA

Steroids by Ggg - Fri, 18 Aug 2017 20:42:27 EST ID:Ng3ZBcTF No.94384 Ignore Report Reply Quick Reply
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Thinking of running 30mg dbol ed for 4 weeks and 500mg test enanthate a week for 12-15 weeks what can i expect from this in gains side effects etc
Henry Trotson - Sat, 19 Aug 2017 01:15:31 EST ID:0DL7sJeJ No.94385 Ignore Report Quick Reply
your muscles will get larger

Bump When Glowing: Summer Is Near Edition by Nathaniel Ganninggold - Fri, 06 May 2016 17:23:09 EST ID:N8OZInGP No.93325 Ignore Report Reply Quick Reply
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Last thread stopped bumping.

Just got back from the gym.
>Chest, shoulders, and triceps
>45 minutes of cardio
>a bunch of core exercises on the mat
>20 minutes practicing punch combos and kicks with the punching bag
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Nicholas Clerringshaw - Fri, 04 Aug 2017 23:33:42 EST ID:iwodAe30 No.94346 Ignore Report Quick Reply
>pause deadlifts at 465 3x3
>weighted dips at 100lbs 4x8
"light accessory day"
uh huh yeah sure coach thanks
Phyllis Charringwell - Tue, 08 Aug 2017 15:52:07 EST ID:ZG0IJBlo No.94369 Ignore Report Quick Reply
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squats for the thots
Lillian Bracklelat - Wed, 09 Aug 2017 19:25:55 EST ID:+HJvJae/ No.94371 Ignore Report Quick Reply
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presses for the dresses
Gnarly McGoblin - Fri, 18 Aug 2017 08:15:18 EST ID:GWHnv1zk No.94382 Ignore Report Quick Reply
Does bicycling 8 miles while drunk to get weed qualify as fitness?
Matilda Blytheham - Fri, 18 Aug 2017 12:39:06 EST ID:B0dPBTh/ No.94383 Ignore Report Quick Reply
If it one of those trips where you took got there shortly after dawn then no. If you were in a hurry and power cycled with less restraint then maybe. Good way to have a crash though. nb because weights is soon rather than recent.

Workout Music by Oliver Drussleshit - Thu, 05 Jan 2017 03:40:45 EST ID:fT1DTimp No.93824 Ignore Report Reply Quick Reply
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Hey /fit.,

It's a new year and there's a massive influx of new people at my gym putting clips on the smith machine and just kind of pissing me off in general. Needless to say I'm not super amped to try and workout without any tunes. But I'm in desperate need of some new ones. I haven't really paid attention to the music scene in a while and generally just listen to podcasts instead since, like, 2012.

I was hoping some of you could give me some choice playlists or tracks so I can get properly amped and tune out the world for an hour a day without hearing the same song every 10 minutes. More into the happy hardcore/witch house thing than metal, but really anything helps at the moment. Thanks guys!

Pic unrelated but I'm riding that WK afterglow.
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Martha Fuckinghood - Sat, 08 Jul 2017 02:33:33 EST ID:8gWBqnNF No.94297 Ignore Report Quick Reply
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DIVA DANCE Fifth Element
Barnaby Bussleshaw - Wed, 12 Jul 2017 05:19:40 EST ID:KcxzA8FH No.94302 Ignore Report Quick Reply
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It rattles in the box.... ES RAPPELT IM KARTON by Pixie Paris
Jack Gebberdale - Sat, 15 Jul 2017 02:26:11 EST ID:0DL7sJeJ No.94303 Ignore Report Quick Reply
Depends what is being done

High speed lifts, sub 75% is daft punk live albums or something else
Hugh Blerryford - Fri, 28 Jul 2017 06:14:21 EST ID:Za2wZ9Hv No.94324 Ignore Report Quick Reply
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It's Complicated - Postmodern Jukebox Avril Lavigne Cover ft. Annie Bosko
DoA - Tue, 15 Aug 2017 09:41:27 EST ID:yz8FE4o5 No.94379 Ignore Report Quick Reply
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Federick Rex

Lose some belly fat by Nicholas Pattingwetch - Wed, 27 Apr 2016 21:20:48 EST ID:7/M/5QbQ No.93281 Ignore Report Reply Quick Reply
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I'm in my mid-20s. Work in a kitchen. Play video games. Play music. Drink a lot. Do drugs. I've always been tall and skinny. In the past 5 years my gut has slowly grown into a full blown gut. How do I get rid of this bitch. I've always thought about it but hell man. I've never had to work out to maintain a skinny tall dude stature. Louis CK even has a bit about tall skinny dudes walking into parties and getting free pussy. Tall skinny dudes don't give a shit until BOOM. Your gut is huge from all the not caring.

How do I get rid of this bitch? I don't need a sixpack or muscles or anything like that. Not looking to be addicted to working out or going to the gym. I just want to get rid of the gut. What do you suggest?
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Simon Norrybodging - Sat, 15 Jul 2017 15:14:47 EST ID:gbnRtTLj No.94304 Ignore Report Quick Reply
I stopped eating hi carb stuff and fuck me, my new jeans arnt anywhere as near as tight as they were a month a go. Do this!
Eugene Sattingwell - Sun, 16 Jul 2017 12:41:53 EST ID:0DL7sJeJ No.94306 Ignore Report Quick Reply
if thats an easy way for you to achieve a caloric deficit, then by all means queer
Betsy Channersid - Wed, 26 Jul 2017 06:42:25 EST ID:fWxVPKWO No.94320 Ignore Report Quick Reply
I don't consume /hooch/ so I dunno how that works.

Soda is the biggest contributor to me being skinnyfat. If I completely cut that, I'll shred off the weight in a month or two. Drinking a 2 liter a day will turn everything from my knees to shoulders into a nice supple layer of dough.

I if drop all junk food and soda, I'll look pretty damn good with very limited muscle mass. The problem is I don't buy the groceries and don't have much say in that regard so I just get what is bought. Which is usually hungryman microwave shit, coca cola, and devil squares. All of which have become nasty as fuck for me to eat.
Clara Febblefuck - Thu, 27 Jul 2017 14:13:22 EST ID:56yO/v+X No.94321 Ignore Report Quick Reply

>i dont buy the groceries so its not my fault i drink all the soda and am fat
DoA - Tue, 15 Aug 2017 09:35:08 EST ID:yz8FE4o5 No.94378 Ignore Report Quick Reply
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Time to MUSCLE UP with meat

Lost my body and struggling to get it back by Martha Pannerhot - Sun, 06 Aug 2017 16:01:50 EST ID:lTbN7xar No.94353 Ignore Report Reply Quick Reply
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Bear with me here this might be a shit post.

So years ago i was a skinny drug addict, then suddenly something just clicked and i can't explain it. I sorted my shit out and started exercising I still carried over some bad habits and got on the steroids but after my course finished I was able to maintain my new body naturally and life was great.

Skip forwards a couple of years and I've just left a long term relationship which caused me to neglect my body a little bit, also I got sick for a month and ended up loosing a whole load of muscle mass. Now i'm pretty much back to square one and I think i'm starting to get a little chubby on the belly too.

Problem is this time the motivation I had the first time to sort out my body is gone. I just can't seem to force myself to get back into it.

So I ask you for your advice on how to force myself to improve my body and also wanted to ask what keeps you guys going?

Sorry for the /qq/ style post
Phineas Blundleput - Tue, 08 Aug 2017 15:46:05 EST ID:lTbN7xar No.94368 Ignore Report Quick Reply
Quick update:

Something just clicked in my mind the day after this post, I went to the gym and had a good workout then went again today.
Phyllis Charringwell - Tue, 08 Aug 2017 16:46:41 EST ID:ZG0IJBlo No.94370 Ignore Report Quick Reply
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That's good man. Don't look too much for what other people say is inspiration. Have this nice story though, it's a classic.

Anyway, for me personally, lifting makes me feel good. Feel good in my body and feel good in my mind. It's satisfying in that way that only hard work is. I have other motivations but that's the core of it.

Compound VS Isolation? by George Tootfield - Sat, 05 Aug 2017 00:45:55 EST ID:Zap40k8j No.94347 Ignore Report Reply Quick Reply
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I am a beginner when it comes to weight lifting, I mean properly weight lifting in a serious manner to get bigger. I have been going through my routine for 8 months or so and have seen good gains. However I have been using a split such as;

triceps & chest
biceps & back
legs & abs

equally 5 days and repeat. However I have stared to take notice of compound workouts. Yesterday I did a workout that was soul compound and boy oh boy it has left me aching today lol! I did;

5 sets of 10-12 bench press
5 sets of 10-12 military press
5 sets of 10-12 dead lift
5 sets of 10-12 squats
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Archie Pashtog - Mon, 07 Aug 2017 17:29:19 EST ID:TQixDFs4 No.94359 Ignore Report Quick Reply
reading over your post, you need to focus on a strength base if you plan on making any exercise plan longer than 6 months worth your time. You should bench 1.25-1.5x/BW Squat 2x and deadlift 2x before thinking about doing higher volume. You are doing a lot of volume with high rep work that will not sustain long term progress and will plateau very quickly.

Seriously hop on the starting strength train already
X / Y = Alternate (IE Alternate bench and press, row and lat pull, arms and abs)
Day A
Squat/Front Squat 3x5
Bench 3x5/Press 3x5
Row 3x5/LatPull or Pull Up 3x6-8
Arms/Abs 3x10
Day B
Deadlift 1x5 (Top set)
Squat/Front Squat 3x5
Bench/Press 3x5
Row/Lat Pull or Pull up 3x68
Arms/Abs 3x10
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Archie Pashtog - Mon, 07 Aug 2017 17:30:10 EST ID:TQixDFs4 No.94360 Ignore Report Quick Reply
Oh and
x = rest day
Priscilla Fanhood - Mon, 07 Aug 2017 21:16:13 EST ID:PxD3sApo No.94361 Ignore Report Quick Reply
yeah I know I won't become a monster by mistake lol, I have seen how much it has taken to make the gains I have already in the past 8 months or so.

Protein, I take in around 80-100 grams at the moment. I have read research on high amounts of protein, especially animal protein, that increase the gh1 hormone which can lead to cancer and shit. I don't want to compromise my health, and at around 100 grams I think I am consuming enough right now to get an ok amount of gains.

My diet is pretty good though, I hardly ever drink alcohol anymore, I used to a lot! I use a lot of leafy greens but then again I always have. Chicken, whey isolate, oats, peanut butter, all that good stuff.

I try to focus on the negative of a rep, so for example a bar curl going back down I will count to 4 as I slowly lower the bar. I have read that you should keep the muscle under tension for a good 40-60 seconds each set
Priscilla Fanhood - Mon, 07 Aug 2017 21:17:34 EST ID:PxD3sApo No.94362 Ignore Report Quick Reply
>you do heavy compounds and then finish off with isolations later.

Didn't think about this for some reason, seems like a good idea though, cheers!
Phyllis Charringwell - Tue, 08 Aug 2017 15:38:24 EST ID:ZG0IJBlo No.94367 Ignore Report Quick Reply
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Sounds like you got a good healthy diet going but you don't really have that much muscle built up. Time for the dream bro, it's time to B U L K.

That all sounds good otherwise, don't forget a nice big squeeze at the top of the rep too.

liquid diet by Alice Mumblewater - Mon, 07 Aug 2017 13:10:44 EST ID:7DMYXqAU No.94356 Ignore Report Reply Quick Reply
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Is it a good idea/safe to try and work out when I can't actually eat anything solid? I literally made the decision two days ago to get back on healthy eating and exercising with the intention of bulking/strengthening enough to give me the confidence/incentive to finally start going to the gym, but then after one day of that some creep outside a bar smacked me in the jaw leaving me unable to chew solid food.

I've been drinking soup and protein shakes with added fruit, would it be wise to try and keep up with exercise or would I just be doing unnecessary damage?

I hate my life
Priscilla Fanhood - Mon, 07 Aug 2017 23:52:25 EST ID:PxD3sApo No.94366 Ignore Report Quick Reply
As long as you are hitting the calories you should be and the macros you need, it shouldn't make much of a difference

Workout Plan Website by Hannah Bushdale - Mon, 07 Aug 2017 22:08:30 EST ID:u/yyFLqq No.94363 Ignore Report Reply Quick Reply
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Someone posted a thread on /b/ a little while back, and in the thread the OP posted a link to a really complex, free workout system planner. It had exercises for every muscle group. I lost the link. Does anyone know what website I was talking about?
HonestPT !!CBfASjNL - Mon, 07 Aug 2017 23:47:30 EST ID:0DL7sJeJ No.94364 Ignore Report Quick Reply
I was that guy


bump this thread if you plan on doing barbell stuff, or just bump it months from now when you grow out of BW training because this board is slow
HonestPT !!CBfASjNL - Mon, 07 Aug 2017 23:48:48 EST ID:0DL7sJeJ No.94365 Ignore Report Quick Reply
fitloop.co *

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