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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.
2 posts and 1 images omitted. Click Reply to view.
JamieOliver - Tue, 24 Jan 2017 05:31:13 EST ID:y6Pshfvc No.93871 Ignore Report Quick Reply
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One (More) Punch, Man
Maple - Wed, 25 Jan 2017 20:41:53 EST ID:pGoNe9Lf No.93875 Ignore Report Quick Reply
You wa SHOCK
KretaAyer - Sat, 28 Jan 2017 04:35:51 EST ID:qETp4GgN No.93882 Ignore Report Quick Reply
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AoiSora no Rhapsody
Dumpf02 - Sun, 12 Feb 2017 01:32:26 EST ID:qETp4GgN No.93916 Ignore Report Quick Reply
Dohvakin The Dragornborn comes FUS RO DAH
Sing02 - Sat, 25 Feb 2017 01:42:14 EST ID:Za2wZ9Hv No.93974 Ignore Report Quick Reply
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When you are in the zone, NOTHING ELSE MATTERS.

New Years Resolutions and Weight Equipment by Cyril Sonderville - Thu, 07 Jan 2016 19:07:30 EST ID:pDb8LhgN No.93001 Ignore Report Reply Quick Reply
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Hey /ana/ (when did it change from /fit/?) anywho, I'm starting this year on the right foot. I'm not drinking for a month, I've started doing yoga every day, and I'm trying to eat better and keep my finances in check.

I'm a full-time line cook, about 5'11" and probably 130-150 lbs, and i've never really worked out besides walking every where, or riding my bike. The yoga has been great, I'm on day 4 of a 30 day yoga challenge and I certainly plan on continuing my practice after the 30 days.

I come to you today as a total newbie to the workout life. I just looked around on the internet for a beginner bodyweight program that i can do at home until I can get enough money together for a weight set. Here's the routine:

Three Circuits of:
>20 squats
>10 push-ups
>20 lunges
>10 dumbbell rows (using a jug filled with sand or something)
>15 second plank
>30 jumping jacks

I think that's a pretty good start for me, not knowing much about working out. So I guess my questions are this:
Comment too long. Click here to view the full text.
2 posts and 1 images omitted. Click Reply to view.
Cyril Sonderville - Fri, 08 Jan 2016 14:06:07 EST ID:pDb8LhgN No.93004 Ignore Report Quick Reply
I need to work out from home because I don't have a car to get to and from the gym. My shift at work starts at 1:30pm until anywhere from 10-12. So the only time I'd be able to workout is in the morning. As much as I'd like to go to the gym, I'd be spending roughly $62/week (considering three times a week, that's six rides at $5-$10 so I'm just over shooting a bit)

Those $300 bells are severely out of budget. I'm using like a 25lbs bag of rice.
Martha Hennergold - Fri, 08 Jan 2016 19:51:37 EST ID:IZNiAHFE No.93006 Ignore Report Quick Reply
Wow, the epic beginner thread got pushed off the front page.


is where you'll find all the answers you're looking for.

Personally, I found MyFitnessPal to be pretty useful in tracking my nutrient intake. You can program in what ratio of protein carbs and fat and it'll give you a graph.
Jarvis Pecklefedge - Wed, 13 Jan 2016 23:50:52 EST ID:yQb0CqGi No.93036 Ignore Report Quick Reply
Not OP but I have a pretty decent home gym set up. I recently went to check out a gym in my area, it's been a while since I've gone to one since I have almost everything I need already and my god I like working out at home sooooo much more.

there's never anybody occupying a machine or using equipment that you have to wait for, I can play whatever music I want, I don't have to worry about my shit getting stolen from a locker (I have serious trust issues when it comes to this) and I live decently far from any gym in my area so the combined drive time and the time it takes to get changed and put shit in a locker altogether adds an hour to an hour and a half.

shit will eventually pay for itself too, I get most of my equipment second hand and anything that can be built I build (access to welder and workshop with every tool you could need to build shit). the way i see it a gym membership plus gas to drive to the gym is easily 350+ a year, but i've barely put 1300 into my setup and have almost everything I need. In 4 years my home gym pays for itself
Dumpf2017 - Tue, 24 Jan 2017 05:02:40 EST ID:DoiSArT2 No.93867 Ignore Report Quick Reply
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Just lift
Sing02 - Sat, 25 Feb 2017 01:15:53 EST ID:Za2wZ9Hv No.93973 Ignore Report Quick Reply
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Better your diet

Physical Therapist and Personal Trainer by Priscilla Drorringsodge - Wed, 11 Jan 2017 19:58:14 EST ID:L1txwjLH No.93835 Ignore Report Reply Quick Reply
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I finished my degree.

Ive been working in the field for 6 years
485/340/545 @ 82 kg


I dont know anything about steroids
15 posts and 2 images omitted. Click Reply to view.
Lydia Gallyputch - Wed, 15 Feb 2017 12:28:50 EST ID:KomHNiS5 No.93926 Ignore Report Quick Reply

Use the same logic as you would buying a car. You need a "car," you go to the lot and then trust the dealer to put you on the right one. After all, they clearly know more about cars than you, right? Lol no
No one does this because you'll get bullied and coerced into getting something you don't need, can't afford and costs too much to keep up. If you live in the city and can't find parking, getting a bigass lifted truck isn't a good idea.

Find out what your goals are. Find someone who wants to help you reach those goals and who helps you realize what other goals you want to set for yourself. Find someone who can both handle your pace and tempo but who isnt shy about pushing you. Find someone who isnt going to charge you an arm and a leg for waving your arms around for an hour; someone who's able and flexible to accomodate potential irregularities in your schedule. They work for you, but you are also working for them.
Oliver Pullybanks - Thu, 16 Feb 2017 00:54:40 EST ID:L1txwjLH No.93927 Ignore Report Quick Reply
All of those things you listed...anyone can easily say they know how to do that

when proven time and time again, it is strength training.

and nobody does fucking strength training.
Nicholas Chippersag - Tue, 21 Feb 2017 06:56:23 EST ID:rIhwy9jh No.93938 Ignore Report Quick Reply
I've dealt with some serious life issues and so have pretty much literally been sitting around all day for the past eight years. Luckily I'm still only 20 but my joints have been clicking like crazy for years and my posture is fucked. I have a bunch of what feels like pinched nerves and everything hurts (neck, lats, spine, biceps, lower back, knees, shins) quite badly in some way. I can get more specific if you need.

I'm going to begin somewhere with Starting Stretching and the joint routine Molding Mobility. Is that good enough for my case? What else should I do? My goal is to release stiffness/tightness and improve my flexibility, I think. My muscles are unusually weak, if you can imagine. I guess I should include some cardio and bodyweight exercises.

What stretches and exercises should I do to help correct my posture?
Clara Blatherdale - Tue, 21 Feb 2017 23:25:58 EST ID:L1txwjLH No.93939 Ignore Report Quick Reply
as specific as possible

  1. have nerve issue stemming from many things, probably your spine
2. you are little bitch

basically, argue against me assuming Im accusing you of being a little bitch.

how intense is the pain
when does it hurt (what are you doing)
when did you notice it hurting
Comment too long. Click here to view the full text.
Clara Blatherdale - Tue, 21 Feb 2017 23:31:11 EST ID:L1txwjLH No.93940 Ignore Report Quick Reply
also I am a dick because I do this for 4-5 hours a day where I have to sugar coat everything so I get to help people here and be aggressive so I do it with love <3

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
121 posts and 49 images omitted. Click Reply to view.
Reuben Dallystone - Sat, 24 Dec 2016 22:03:02 EST ID:5lPZtfFe No.93815 Ignore Report Quick Reply
I did it, last workout of the year today, did 3x5 ohp, 3x5 behind the neck press, and 3x12 lats pulldown.

Now i'll tread myself one christmas beer, and rewatch the last episode of Jojo, see you guys next year.
David Fevingway - Mon, 02 Jan 2017 14:24:39 EST ID:LGk977ZZ No.93821 Ignore Report Quick Reply
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Gym was fucking PACKED today with all these new years resolution people. It was a mess and a half. Half the crowd needing their hand held, a couple of faggots hogging 5 sets of dumb bells at peak capacity, everyone wearing beats headphones. Shit was wack. Storm should blow over within 3 weeks.

Albert Decklehall - Thu, 05 Jan 2017 11:43:55 EST ID:KomHNiS5 No.93826 Ignore Report Quick Reply
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Tuesday was Single leg RDLs and Pistol squats.
Wednesday was hiit runs.
Wednesday night was MY ASS HOLY FUCKING SHIT
Basil Hebblewire - Mon, 20 Feb 2017 11:03:37 EST ID:LGk977ZZ No.93936 Ignore Report Quick Reply
Back in the saddle,

>25 min HIIT cardio
Samuel Decklemodge - Mon, 20 Feb 2017 16:04:21 EST ID:L1txwjLH No.93937 Ignore Report Quick Reply
cleaned and jerked my first 100 kilo

and he was a fast wank for a big dude

ba dum tst

Fat loss while building muscle by David Hecklepune - Wed, 15 Feb 2017 10:11:21 EST ID:6KAeSp9W No.93924 Ignore Report Reply Quick Reply
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Now I know it's pretty fucking hard to do but I see it happen. I'm not trying to lose much fat at all so I know this won't be difficult. It's just that I have abs barely visible at this point and want them to pop a bit more. I mean I can literally pull down a bit of fat and see most of the definition in them.

How do I lose that tiny bit of fat covering my abs while still gaining muscle? I've looked it up and see various answers. Thanks.
2 posts omitted. Click Reply to view.
Frederick Gondlewater - Thu, 16 Feb 2017 11:54:01 EST ID:6KAeSp9W No.93929 Ignore Report Quick Reply
You're going to be stuck in a wheel if you're not meeting caloric intake requirements to put on muscle. You're better off doing cardio if you want to lose the fat.
Sidney Mackleforth - Fri, 17 Feb 2017 04:20:19 EST ID:Uo0S3mKS No.93931 Ignore Report Quick Reply

When should you stop losing fat and start gaining? Currently I'm 70kg at 5'10 and just trying to get rid of my gut (not that big). Will that naturally burn off if I do weight training since it's very little fat or should I just focus on getting body fat way down or i'll never lose it?

I realize that's a fairly convoluted question but I'm trying to save myself a lot of wasted time and effort and just not sure.
Emma Dollykock - Sat, 18 Feb 2017 11:08:52 EST ID:L1txwjLH No.93933 Ignore Report Quick Reply
eat at maintenance and focus on lifting and other performance.

it will come off the less you focus on it, really.
Frederick Docklefodging - Sun, 19 Feb 2017 18:23:46 EST ID:En6Jv1G2 No.93934 Ignore Report Quick Reply
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Depends on whether or not you're just trying to lose fat (sounds like you are) or are trying to build muscle. I didn't have visible abs at all but started doing weights and I gained muscle plus lost fat. I eat maintenance on days I don't work out and a little over days i do. I'm no fitness guru by any means but for reference about a couple months in and this is what my stomach looks like now...

Kinda depends on how much fat you have/want to lose
Frederick Docklefodging - Sun, 19 Feb 2017 18:25:20 EST ID:En6Jv1G2 No.93935 Ignore Report Quick Reply
6'2" 180 lbs btw

Bicycling by Dumpf2017 - Tue, 24 Jan 2017 05:12:50 EST ID:DoiSArT2 No.93869 Ignore Report Reply Quick Reply
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Will riding a bicycle everywhere keep you /fit/?
2 posts and 1 images omitted. Click Reply to view.
KretaAyer - Sat, 28 Jan 2017 04:49:12 EST ID:qETp4GgN No.93883 Ignore Report Quick Reply
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Pros override the cons?
Thomas Brillerforth - Wed, 01 Feb 2017 16:02:59 EST ID:L1txwjLH No.93893 Ignore Report Quick Reply
if you do prehabilitation, stretching, mobility 14x a week and make sure to watch out for warning signs of overuse injuries (IT band syndrome....hip bursistis....constant pressure on your taint causing ED) then no, not really. If you ride <45miles a week, sure.
2017-01 - Sat, 04 Feb 2017 03:17:34 EST ID:qbY4Ry2D No.93896 Ignore Report Quick Reply
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>45 miles a week
I do less than that.. maybe ride down rather than use the bus next time...
Samuel Buzzfuck - Tue, 07 Feb 2017 00:54:07 EST ID:L1txwjLH No.93901 Ignore Report Quick Reply
just prehab bro, ask if you want more info
Dumpf02 - Fri, 17 Feb 2017 04:49:17 EST ID:Qvkz3Oap No.93932 Ignore Report Quick Reply
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Personal transport is best transport..

Compound lifting by Jarvis Wemblebork - Sun, 12 Feb 2017 13:11:57 EST ID:kgoQPWvk No.93920 Ignore Report Reply Quick Reply
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Tell me more about compound lifting
Basil Sorringnig - Tue, 14 Feb 2017 01:12:04 EST ID:L1txwjLH No.93923 Ignore Report Quick Reply
its the objectively superior way to train, get strong, and make people perform better in sport if paired with some sport specfic movements as well

dont get me started on squats man, the carry over to athletic performance is so niche man

Biceps Literally Not Growing by Jarvis Pattingmare - Sun, 22 Jan 2017 03:20:57 EST ID:f4LsUw1/ No.93850 Ignore Report Reply Quick Reply
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I do not go to the gym and only really do brief workouts at home 4-5 times a week. I mainly focus on doing pushup variations, ab workouts as well as doing a dumbbell workout 2 times a week. My biceps and triceps have been growing really really slow and don't know how to increase my gains. I don't have a gym close (trust me there isn't one close and don't live in the West) so I use dumbbells.

I start off with around 12KG and do 3 sets of 10 reps on bicep curls, then increase to around 14KG. I then do hammer curls with the same weight and routine, then do a few other exercises like sitting down curls. I eat healthy and my only real downfall is beer 2-3 times a week. I intake enough protein for muscle growth but nothing crazy. How can I improve with what I have to work with? I was thinking maybe callisthenics...
6 posts omitted. Click Reply to view.
Phineas Gabberkodge - Mon, 23 Jan 2017 21:22:48 EST ID:6KAeSp9W No.93865 Ignore Report Quick Reply
At least do some fucking push ups during the day, your work out is pretty meek bud.
Hedda Bimmleridge - Tue, 24 Jan 2017 04:13:50 EST ID:aR5ipnx6 No.93866 Ignore Report Quick Reply
Dude I have been doing 200-300 push up variations for 3-5 days a week and I have noticed that my chest has bulked right up in comparison to how it would be naturally, but I have only been doing that for around 6 weeks.

I had an arm day today and did 5 sets of 5s with increasing weights on curls and hammer curls, and yeah I added in other dumbbell exercises and hit my triceps. Diamond pushups also help with that I hear and I did 30 reps of 3 sets of diamond pushups, inclined. We see how this works out and leave beer along as much as possible, so thanks for the input people
Martha Chanderwater - Wed, 25 Jan 2017 14:40:50 EST ID:L1txwjLH No.93874 Ignore Report Quick Reply
bodyweight hits a plateau really quickly, you will need to diet and lose bf to see any respectable results now
Ernest Blipperfield - Sat, 11 Feb 2017 13:04:10 EST ID:3nkdruQk No.93915 Ignore Report Quick Reply
bullshit, just do harder variations to just hit certain muscles.
Nicholas Turveydock - Sun, 12 Feb 2017 03:26:39 EST ID:L1txwjLH No.93917 Ignore Report Quick Reply
the stimulus and nervous system stress a pushup can do will always be how much you weigh, so the only way to keep gettingt strong with push ups is to get fat

Not being fat anymore by Frederick Clayman - Wed, 08 Feb 2017 18:31:36 EST ID:yFXiQFD/ No.93906 Ignore Report Reply Quick Reply
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I use to be very skinny. 6'0 and 130-135 lbs. Then I started working at a desk and gained a fuck ton of weight and got super fat. I made it up to 240 lbs before deciding to do something about it.

I've now lost quite a bit of weight. I'm down to 197 lbs. I'd like to keep going but I feel like the weight is not coming off as fast as I'd like it to. I have no problem with extreme calorie restriction but I'm worried it is not as effective? I currently eat 1200 calories a day but would like to go down to 800. When I try to google for answers I get a lot of stuff saying that by going that low your body would go into "starvation mode" and you won't lose fat as quickly. I'm not sure if this is truth or if this is just something that fat people came up with as a reason to not eat less.

Is there a serious problem with me going below 1200 calories per day?
2 posts omitted. Click Reply to view.
William Munninghall - Thu, 09 Feb 2017 16:04:44 EST ID:6KAeSp9W No.93910 Ignore Report Quick Reply
He would be underweight at 135 for his height...he should stop way before.
George Pickham - Thu, 09 Feb 2017 21:47:30 EST ID:3GSPKmHw No.93911 Ignore Report Quick Reply
bruh 1200 calories is like nothing. You probably rekt your metabolism. Track what you're eating, start working out. If you're really eating sub 1200 and not losing weight you should probably eat at maintenance for a few weeks so your body stops thinking that you're starving to death.
George Pickham - Thu, 09 Feb 2017 21:49:41 EST ID:3GSPKmHw No.93912 Ignore Report Quick Reply
btw im 6ft 194 currently cutting on 2600cal a day, soooo yeah 1200 is insane, you should never be that low unless you're prepping for a contest and trying to get into single digit body fat percentages
Edwin Hendermadge - Thu, 09 Feb 2017 22:02:26 EST ID:yFXiQFD/ No.93913 Ignore Report Quick Reply

Even when i was 135 i still had quite a bit of fat. Im not necessarily saying i want to get to that weight again as i do have a bit more muscle now and im a little stronger, but i dont want to be fat anymore.

And yes, i have been eating exactly 1200 calories and i am still losing weight but it is taking longer than i want it to.

I didnt mention in my OP but i have also been doing body weight exercises in the mornings... pushups, lunges, squats, and crunches.

Thanks for the replies. Im not going to go down to 800 calories but I increasing my calories from 1200 sounds completely counterintuitive
Priscilla Blucklekot - Sat, 11 Feb 2017 11:41:15 EST ID:rT7rsw9Q No.93914 Ignore Report Quick Reply
Exercise more. Do 400-600 calories more exercise a day and add a couple of hundred calories on. Worst case is that you're deficit increases 200-400 calories, however it might encourage your body to cling to it's fat less. If you're losing weight but your body hordes fat what tissue do you think is going?

When I'm 175 pounds, at about your height I am below 10% body fat. You were skinnyfat at 135 (probably not much more fat actually just no muscle definition). If you're not changing your diet fine but lift weights. I'm 30 and I am a long way off optimising my muscle growth. Strength training while you lose weight and maybe continuing after will work, Someone else can probably offer a better alternative but if you're doing a variety of lifts working all your muscles, hitting the gym 3 times a week (at first just go when it stops hurting) 3 sets of 3 to 5 and eating a decent amount of protein it will help immensely. You're probably so unfit your noob gains will be unreal. When you start to feel your waistline (not weight) is appropriate you might want to change your approach or just continue on a higher calorie diet. Someone proper experts post here and can probably give better advice but this will benefit you.

Going off the top of my head but I do have a friend who is stick thin but also very meticulous, his favourate physical activity is hang gliding so he aims to be as light as he can be without making himself ill. He's 6 foot and 130-135 pounds.

135 at 6 foot isn't technically underweight but drop even 10 pounds and your life expectancy is about on par with someone who is morbidly obese. You have a lot more give upwards than down. Being overweight doesn't actually reduce your life expectancy though 240 pounds is obese and OP will be better off a bit thinner.

clomid for opiate ed by Basil Tootlock - Sat, 18 Jun 2016 20:46:10 EST ID:apIVXRt6 No.93461 Ignore Report Reply Quick Reply
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hello, i use opiates poppy tea and heroin. the poppy tea especially makes it hard to get past half mast. i take pine pollen, ginseng, tribulus, they help but unless it's so 18hrs after dosing, getting my rocks off will be a crap shoot.

was thinking of using clomid and some sort of estrogen inhibitor. any advice or guide to follow? preferred brand of clomid?
1 posts omitted. Click Reply to view.
Dumpf2017 - Tue, 24 Jan 2017 05:11:51 EST ID:DoiSArT2 No.93868 Ignore Report Quick Reply
Protein to get you swole.
Frederick Himmerhood - Sat, 28 Jan 2017 15:56:14 EST ID:7dUW6jX8 No.93885 Ignore Report Quick Reply

  1. Clomid isn't the drug you think it is. It can increase T, but at the same time it can increase E which will make any problem even worse. Sides also include T dropping back to base after a couple of weeks, depression, long term risk to vision and lowered libido in men.

2. For you Cialis may be a good short term drug. 10mg the night before you want to fuck will do the trick. Coincidentally the 10mg will last 60-80 hours. It'll give you a 10/10 erection anytime you want one during this period.

3. A long term strategy is getting off the drugs. A common side effect of opiates is lowered libido and ED.
Frederick Himmerhood - Sat, 28 Jan 2017 15:56:53 EST ID:7dUW6jX8 No.93886 Ignore Report Quick Reply
>estrogen inhibitor.


It ain't. It's a SERM.
Edwin Pickson - Tue, 07 Feb 2017 23:59:15 EST ID:3tV3JGC/ No.93902 Ignore Report Quick Reply
This. Also, Clomid selectively binds to receptors in the nipples, so it won't help.

Bodybuilders use a lot of opis because of injury etc., but they are also using testosterone. Try that. Or try the viagra. But dont do clomid, or even anastrazole, which is an actual estrogen blocker.
Isabella Bogglesuck - Thu, 09 Feb 2017 08:14:58 EST ID:LN91pQTo No.93908 Ignore Report Quick Reply
opiate induced ed is because of elevated prolactin-levels.
get yourself some dopa-agonist

"Off" Days by Cyril Hongerstut - Wed, 08 Feb 2017 10:28:45 EST ID:6KAeSp9W No.93903 Ignore Report Reply Quick Reply
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I used to do pushups/situps and some other basic crap on my off days, no weights included. I feel like I'm not getting the same results now that I've tried to stop doing these things for a day.

Is it ok to go back to doing these things at night after 24 hours of muscle growth period? What's the benefits vs. the downside?
Cyril Hongerstut - Wed, 08 Feb 2017 10:34:03 EST ID:6KAeSp9W No.93904 Ignore Report Quick Reply
And I'm not someone looking for "crazy gains" or anything, just a nice body. I know this isn't the best thing but I feel like the results I want are easier achievable this way
Cyril Hongerstut - Wed, 08 Feb 2017 11:26:36 EST ID:6KAeSp9W No.93905 Ignore Report Quick Reply
Never mind, the answer is obvious...I'm being too stubborn. Delete this.
Beatrice Fuckingstock - Fri, 17 Feb 2017 01:53:26 EST ID:tjTZCw7I No.93930 Ignore Report Quick Reply
Go with weights, they help you detail what you want better, gyms the best.

R8 Routine Thread pls by Angus Sullyfield - Mon, 06 Feb 2017 02:42:09 EST ID:P7qjDDLq No.93897 Ignore Report Reply Quick Reply
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5x5 - Back Squats
3x8-12 - Front Squats
3x10-12 - Weighted GHR
3x15-20 - Weighted Decline Situp

5x5 - Incline Bench Press
3x8-12 Dumbell/Barbell Row
3x8-12 - Lateral Raises
2xF Dips

Comment too long. Click here to view the full text.
Rebecca Dendertug - Mon, 06 Feb 2017 12:07:29 EST ID:ULdXiuFM No.93898 Ignore Report Quick Reply
Samuel Buzzfuck - Tue, 07 Feb 2017 00:47:06 EST ID:L1txwjLH No.93899 Ignore Report Quick Reply
whats the progression scheme

whats the deload cycle

whats the variations

whats the protocol for failure

if you dont know what those are, you are just putting exercises together.
Samuel Buzzfuck - Tue, 07 Feb 2017 00:52:28 EST ID:L1txwjLH No.93900 Ignore Report Quick Reply
I will post them in a somewhat organized way

  1. Squat / Press+Row/DL+SquatVariation/Press+Pulldown
    is your split.

Why low frequency on bench, why low frequency on squat (they could be higher)

what is your goal?
what do you hope to achieve with this?

now, small details
>decline sit ups every week

change it up with ab work
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