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Lifting 4 Days in a Row by Emma Pebblekutch - Sun, 19 Mar 2017 05:54:58 EST ID:/tjKIR2f No.94003 Ignore Report Quick Reply
File: 1489917298388.jpg -(945688B / 923.52KB, 2972x1972) Thumbnail displayed, click image for full size. 945688
Sup /ana/
I'm about to have a major change in schedule that would limit my lifting days strictly only to Monday, Tuesday, Wednesday and Friday.
I want to maximize my 4 days so I'm looking for a few tips. Here's all the relevant info I can muster, lemme know if more is needed.

Background information
Male
5'9
150lb
24 years old

I started lifting last year in January weighing in at a laughable 120lb, after exactly year of Stronglifts and many, many, many deloads and rotisserie chickens I hit 150lb with generally low bodyfat (I never properly measured it, but I have very few soft parts)


Goals
Bulk up to around 165-175lb and maintain weight while carving out better muscle definition. There's no doubt I want to get stronger, but I'd lying if I said I wasn't after SHREDDED ZYZZ AESTHETICS.

Current Routine
I currently do a variation of something called GSLP because it's in line with my goals of bulking and strength building while still managing to look decent. https://rebellion.nerdfitness.com/index.php?/topic/65115-greyskull-lp-gslp/ the link will explain better

This is what my current routine looks like
Weeks 1 and 3 of the month
-Monday
Bench 5/5/5+
Dumbell curls 21s
Cable Machine Tricep Pushdown 10/10/10+
Barbell Squat 5/5/5+
-Wednesday
OHP 5/5/5+
Barbell Row 10/10/10+
Dumbell Pullover 10/10/10+
Barbell Deadlift 5+
-Friday
Bench 5/5/5+
Dumbell curls 21s
Cable Machine Tricep Pushdown 10/10/10+
Barbell Squat 5/5/5+


Weeks 2 and 4 of the month
-Monday
OHP 5/5/5+
Barbell Row 10/10/10+
Dumbell Pullover 10/10/10+
Barbell Squat 5/5/5+
-Wednesday
Bench 5/5/5+
Dumbell curls 21s
Cable Machine Tricep Pushdown 10/10/10+
Barbell Deadlift 5+
-Friday
OHP 5/5/5+
Barbell Row 10/10/10+
Dumbell Pullover 10/10/10+
Barbell Squat 5/5/5+

My one rep max for my major lifts are
Bench - 170lb (Stop laughing, it was 45lb a year ago)
OHP - 120lb (Oh god I hate my shoulders)
Squat - 220lb
Deadlift - 330lb

I think that should be everything. I can include diet info later, but I don't see how it's relevant to building a new schedule.
>>
Isabella Cullerville - Thu, 23 Mar 2017 00:56:12 EST ID:L1txwjLH No.94015 Ignore Report Quick Reply
1490244972360.png -(96283B / 94.03KB, 250x200) Thumbnail displayed, click image for full size.
Squat 5x5 80% of 5rm
Row 5x5


Bench/Press (alternate)3x5
deadlift 1x5

Squat 5RM
Pull Up

Bench Press 3RM (alternate)
deadlift alt 3x3 @ 70%


add 5 to rows every week, add 10 to squats and deadlifts

weighted pullups add 5 every 2 weeks or 2.5 a week

if you cant do 5, do 3

if you cant do 3, deload 10% (first week after deload, do front squats, also do front squats at least once every two weeks
>>
Sophie Worthingwater - Fri, 24 Mar 2017 01:13:19 EST ID:OoH8L2IU No.94016 Ignore Report Quick Reply
I''m same demographic as dickbag op
and I eat a shitload of peanutbutter for protein
and I lift handweights that's all
>>
Doris Crettingforth - Thu, 06 Apr 2017 02:26:42 EST ID:/6C7KN2d No.94048 Ignore Report Quick Reply
1491460002292.jpg -(71428B / 69.75KB, 795x704) Thumbnail displayed, click image for full size.
>>94003
What do you do for your shoulders
Pic unrelated
>>
Samuel Nuppershit - Fri, 07 Apr 2017 14:57:12 EST ID:6o3aaAeW No.94052 Ignore Report Quick Reply
How to maximize 4-day gains?

Get a good angle on your picture lol.
>>
James Cucklemack - Sat, 22 Apr 2017 16:02:07 EST ID:p/rE20gT No.94118 Ignore Report Quick Reply
Good luck OP but hear this:

Zyzz was an 18 year old kid who was only 130 lbs. He decided to work out but his diet and routine sucked so much he became bitter and impatient. He decided to start running gear. After a cycle or two he looked great. The only problem was as soon as he got off the gear, he would start losing mass and that cut look so he opted to start being on gear all the time (at unsafe dosages, mind you) along with T3 and clenbuterol. It wasn't enough, he had veneers put in, a nose job and jaw work done because he was so insecure. After he became a self proclaimed God, he said he looked the way he did because of genetics. Got caught when someone posted a picture of him getting a shot in his butt.

One day he went to Thailand and died in the sauna of a Bangkok whorehouse with lots of Tren, Test, Clen, t3, and drugs in his system. He was a vain piece of shit with no respect for hormones and chemicals and it is why he died.

His fan base happens to be some of the most pathetic fucking pieces of shit to ever come into existence. They live their life through Zyzz because they don't love themselves and they try to emulate him. They are like fucking parrots and will jump to defend Zyzz any chance they get.
>>
Basil Fimmersotch - Sun, 30 Apr 2017 02:32:04 EST ID:Iw8OJZok No.94137 Ignore Report Quick Reply
1493533924399.jpg -(123857B / 120.95KB, 500x640) Thumbnail displayed, click image for full size.
First of all, wow didn't expect this thread to still be getting replies.

Alright, I love long ass posts with no point, so here I go.

>>94052
Good point man, I'm not exactly a mirror selfie kind of guy, I was expecting painfully brutal honesty so I didn't think too much about my picture


>>94048
Here's my current shoulder routine
Overhead press 5/5/5
Arnold press 15/12/8
Lateral raise 15/12/8
Upright rows 8/8/8
Dumbell front raise 15/12/8
Shrugs 3x to failure

By all means feel free to improve it. But I found that I widened up the most when I worked on my back, especially my lats. To be honest, I'm pretty disappointed with the slow progress of my shoulders in both strength and size, easily my weakest point.


>>94118
Thanks bro. I only like to use Zyzz as an example, whenever I joke about my more superficial reasons to lift. I'm more than well aware of his backstory and issues. He's better off as a character/mythical figure than a real person. I really appreciate the fact that he honestly did inspire a lot of people to try and improve their lives. If you've ever seen Cloud Atlas, the Zyzz story really reminds me of Somni 451.
>>
Priscilla Peddlespear - Wed, 03 May 2017 14:49:29 EST ID:/6C7KN2d No.94141 Ignore Report Quick Reply
>>94137
>shoulders
Im a beginner, but if someone hasnt mentioned it try some shrugs
>>
Nicholas Picklock - Sun, 07 May 2017 23:22:04 EST ID:6KAeSp9W No.94145 Ignore Report Quick Reply
1494213724374.jpg -(70793B / 69.13KB, 477x449) Thumbnail displayed, click image for full size.
Double stimulation work, overtraining is a myth.

What I've done in 5 months, started right before Christmas
>>
Ernest Tootdale - Thu, 11 May 2017 01:13:49 EST ID:Df96I6zY No.94151 Ignore Report Quick Reply
1494479629215.jpg -(53286B / 52.04KB, 733x582) Thumbnail displayed, click image for full size.
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