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420chan is Getting Overhauled - Changelog/Bug Report/Request Thread (Updated July 26)

Motivation

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- Sun, 28 May 2017 17:56:26 EST lTbN7xar No.94184
File: 1496008586613.jpg -(24518B / 23.94KB, 768x768) Thumbnail displayed, click image for full size. Motivation
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?
12 posts and 8 images omitted. Click View Thread to read.
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Martha Hundlewudging - Thu, 25 Jan 2018 11:23:13 EST om38dc19 No.94648 Reply
>>94293

I have found myself wanting to jack off aound the same time I would be lifting, and while I would ordinarily just wait til I was done as a form of reward, I never noticed pre-work ejaculation causing me any issues or demotivation.
>>
George Savinglock - Mon, 12 Feb 2018 19:07:08 EST DZ6ayQl2 No.94664 Reply
never again wanting to feel like a fat slob is enough to motivate me. seeing my disgraceful body in the mirror makes me so fucking angry.
haven't missed a week since I began a year ago. I'm so used to it now that I don't even need motivation, I just do it out of habit. if I skip a workout, I just feel wrong.
>>
Fuck Bossletuck - Tue, 13 Feb 2018 04:51:04 EST L0G2hxJy No.94665 Reply
>>94664
I used to be a fat slob, now I've gone through a year and a half of boring weight loss and spent several years enjoying actually being fit I can't go back. Sometimes though I go nuts for a week or so, and I think it's good in the long run but then I have to get back on the wagon hard for a while before I can go back to normal. Dieting for 4 weeks at the start of January and a couple of weeks here and there is worth it to not look in the mirror and hate what I see (some of it I even like a bit).

Today's pancake day and tomorrow's discount chocolate day but when I'm eating a lot not skipping the gym becomes more crucial. Encouraging my body to store fractionally more muscle and fractionally less fat probably isn't noticeable over 2 days but it adds up over a a dozen such breaks in a year and the aforementioned December period I usually notice I'm stronger in the second week of January. I figure that the gains happen by the 2nd but it takes a few days of not eating carb crash inducing shit to actually feel the benefits.

at home workouts

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- Mon, 22 Jan 2018 01:07:55 EST Tysz0HbM No.94633
File: 1516601275876.png -(1309662B / 1.25MB, 642x767) Thumbnail displayed, click image for full size. at home workouts
Is doing push ups and sit ups and other body weight exercises enough to at least get you muscular?
3 posts omitted. Click View Thread to read.
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Priscilla Brockleshaw - Wed, 31 Jan 2018 10:31:03 EST 59c8vx2R No.94656 Reply
I used to do parkour ten years ago just around when I was getting out of highschool and I was, as told by others, "ripped." I never used weights, and my only exercise besides parkour was sit ups and push ups. As long as you keep the fat off your body you should be decently strong and well defined just from body weight exercises.

If you have access to weights and equipment then I highly suggest lifting weights instead because it is significantly more efficient at building a muscular body.
>>
Ebenezer Billinghood - Mon, 05 Feb 2018 20:42:19 EST hWl3c88u No.94658 Reply
>>94633
Get an adjustable dumbell, seriously, its the staple of any home gym.

bodyweight workouts at home

View Thread Reply
- Mon, 22 Jan 2018 01:11:22 EST Tysz0HbM No.94634
File: 1516601482490.jpg -(4834B / 4.72KB, 202x152) Thumbnail displayed, click image for full size. bodyweight workouts at home
is doing pushups and sit ups and other bodyweight workouts enough to get me at least a little muscular? I don't have a whole lot of time on my hands to get to the gym and pump iron.
>>
Nathaniel Sishnack - Tue, 23 Jan 2018 00:43:12 EST 74kl41c5 No.94638 Reply
Do cock pushups like Jack Black. If you're erection is strong, so too is your mind and spirit. ha ha.

Food guilt

View Thread Reply
- Sat, 13 Jan 2018 11:35:41 EST elOwE49S No.94616
File: 1515861341180.jpg -(638654B / 623.69KB, 2920x1642) Thumbnail displayed, click image for full size. Food guilt
How do I stop feeiling guilty for eating food?
1 posts omitted. Click View Thread to read.
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Matilda Fizzlewotch - Sat, 13 Jan 2018 15:05:54 EST 2QvNUBns No.94618 Reply
eat healthy food instead of shit
>>
Eliza Nillerhit - Sun, 14 Jan 2018 09:19:28 EST 299Ld3LH No.94620 Reply
>>94616
Where does the guilt stem from?

If it's health related I'd say eat healthy as Matilda said in reasonable quantities. Under eating is as dangerous as over eating. Get a good balance of nutrients. Take pride in what you eat instead of guilt. You can fit a few treats in but even those can be sensible and fine in moderation.
>>
Cedric Gezzleman - Sun, 14 Jan 2018 11:04:05 EST 8HtHFWUp No.94621 Reply
What do you mean?
If it's excessive eating then you're probably under eating. Reminder: don't drop your calories too low when your cutting. that's just setting you up for failure.

Just Coffee Pre Workout?

View Thread Reply
- Wed, 13 Dec 2017 22:52:27 EST q5rNVLou No.94562
File: 1513223547219.jpg -(136165B / 132.97KB, 845x1200) Thumbnail displayed, click image for full size. Just Coffee Pre Workout?
Sometimes I am in such a rush to get to the gym before I weight train, that I only have time to have a cup of coffee. Now this does supply me with the energy I need, however I have read that without a food source of carbs, my body will start to cannibalise muscle tissue?
4 posts and 2 images omitted. Click View Thread to read.
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Hamilton Pamblestock - Tue, 09 Jan 2018 19:58:33 EST 8HtHFWUp No.94609 Reply
if it gives you plenty of energy and you are able to go through your workout then continue it. what i do is for pre workout is just a caffine pill that usually has 150 mgs of caffine.
>>
James Shakeshaw - Tue, 09 Jan 2018 22:19:43 EST ubbsg20T No.94612 Reply
BCAA help stop muscle loss.
>>
Phineas Fingerlock - Thu, 11 Jan 2018 14:30:38 EST 2QvNUBns No.94613 Reply
have you guys heard of this dumbass gimmick they are calling "Bulletproof coffee" apparently you mix 2 tbsp of butter and some MCT oil (lipid oil) to black coffee. somehow this magically makes your brain work better. i wish marketing was illegal or heavily constrained.

Gym is closed

View Thread Reply
- Mon, 25 Dec 2017 08:59:07 EST wPu8ZQwg No.94578
File: 1514210347192.gif -(2052859B / 1.96MB, 446x252) Thumbnail displayed, click image for full size. Gym is closed
What are you doing when your gym is closed on Christmas?
1 posts omitted. Click View Thread to read.
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The Original Snowman - Tue, 26 Dec 2017 20:46:33 EST pe9cXDxg No.94581 Reply
>>94578
I just plotted it as my rest day and did a lot of mobility work at home. I really wanted to lift though....
>>
Fanny Shakebanks - Wed, 27 Dec 2017 00:07:22 EST MUYKVZkn No.94582 Reply
1514351242010.jpg -(58593B / 57.22KB, 423x470) Thumbnail displayed, click image for full size.
I was surprised that my gym was open Christmas Day... or it must have been boxing day yesterday. I don't even know... time dudded for life.
>>
George Gindleshaw - Tue, 02 Jan 2018 03:59:41 EST 4+458rlZ No.94594 Reply
going to the gym I own and lifting naked wearing only a santa hat and placing about a quarter of a thousand elf of a shelf everywhere

How important is it to drink 8 cups of water with creatine?

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- Wed, 13 Dec 2017 15:36:39 EST fECR96nr No.94560
File: 1513197399151.jpg -(56856B / 55.52KB, 500x296) Thumbnail displayed, click image for full size. How important is it to drink 8 cups of water with creatine?
Hi I'm that guy from some months ago who asked about vegetarians and creatine and being too broke to pay for the gym, have lost ~40 pounds in 5 months so going

good

but I got a job to be less broke, so sometimes when I get home, I can't drink 8 cups of water unless I want to wake up and piss frequently. The creatine bottle says to drink 8 cups of water when supplementing with it, but

how vital is that and what is the logic behind it?
>>
TinyTrip !5pb17tfZto - Mon, 01 Jan 2018 17:27:06 EST SSzHRMMv No.94593 Reply
>>94560
It's important to stay hydrated .
The logic behind it is to aid your renal system with the byproduct.

HELP ME GET STRONG WITH ONLY A PULL UP BAR

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- Sat, 09 Dec 2017 12:49:25 EST e8IW0tjt No.94547
File: 1512841765560.png -(210774B / 205.83KB, 800x600) Thumbnail displayed, click image for full size. HELP ME GET STRONG WITH ONLY A PULL UP BAR
whats up guys. i have limited weight lifting experience. my max bench was 155 with a barbell if that gives you any idea. anyway i havent lifted any weights in months but have been doing pull ups every now and again. i can do 8 real pull ups in the underhand grip, and like 2 or 3 with an overhand wide grip.

anyways I want to know a basic schedule to keep me in shape, and build upper body strength. i find doing it every day is counterproductive for me and most of the schedules i find seem to be like 5 days a week but i feel like 3 or 4 would be more ideal.

or would it be better to just do it whenever i feel the urge instead of having a set schedule?
4 posts and 1 images omitted. Click View Thread to read.
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Fanny Shakebanks - Wed, 27 Dec 2017 00:14:23 EST MUYKVZkn No.94583 Reply
1514351663010.jpg -(85886B / 83.87KB, 607x776) Thumbnail displayed, click image for full size.
>>94557 probably this.
Get good at the more challenging pushup variations: triangle, archer, maybe one day you can do one handers or Jack Lalanes.
If there is a park near you with dip bars or monkey bars use those for bodyweight exercise, I feel a bit weird doing this if there are other people around.
>>
Jarvis Druttingferk - Fri, 29 Dec 2017 20:18:16 EST l/IRl7RI No.94588 Reply
-Different pull-up variations
-Hanging leg raise
-Hang a good resistance band around it then put it around your waist and do planche holds/push-ups


Another thing to think about is different grips for the pull-ups. You can hang towels off it, that's a pretty cost effective way. Or get some fat grips which are good to have anyways if you're going super minimalist. I'd also consider getting a weighted vest for more strength work
>>
TinyTrip !5pb17tfZto - Mon, 01 Jan 2018 11:54:13 EST SSzHRMMv No.94590 Reply
>>94547
It's possible to keep in shape (I did) but you'll probably need to be a stronger starting point. I do them daily although "intense" sets were alternated.

Develop strength for weighted pullups. (this made my lats my strongest point and really grew my arms despite the fact that I rarely did any sort of isolation for biceps)

Learn how to do supermans

Negatives

Variations, develop strong control of your body while on bars

I do a lot of "crucifixes" a sort of hybrid between dead hang leg raises and negatives

Please advise

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- Tue, 12 Dec 2017 21:12:26 EST vDIWjWBl No.94559
File: 1513131146140.jpg -(1602196B / 1.53MB, 3264x1836) Thumbnail displayed, click image for full size. Please advise
I've been doing a variation on starting strength I saw posted here once (I'd post the link but I'm on my phone) for the last 4 months. Definitely lifting more than when I first started, feel and look stronger, and overall happy with progress I've made. But I can't help but feel I should be making more progress. The idea that I should be adding 5 pounds a week? That seems unreal to me. I can't add weight that quickly. What am I doing wrong? I follow the workout exactly, except the eating part. Is that what I'm missing? I'm a student though, I can't afford, money wise or time wise, to be eating 3000 calories everyday. I haven't been counting precisely because that also seems ridiculous, I mean, I make a big pot of chili or spaghetti sauce, am I supposed to total the calories and portion it out beforehand? That just seems like too much work. Anyway, definitely eating more than I have in the past, and getting more than 2000 for sure.

So am I doing this half-assedly? If I don't want to commit should I just be happy with the progress I make? Is there an easy way to do this? Why am I unable to add 5 a week?
>>
Reuben Buzzstone - Wed, 13 Dec 2017 15:38:31 EST fECR96nr No.94561 Reply
>>94559
> If I don't want to commit should I just be happy with the progress I make?

Can't answer the rest but it's not that you aren't committing, you just may not be able to commit yourself 100%. Not committing would be doing nothing, so yeah, be happy with what you're getting if you don't have the time to achieve more. Such is the nature of corporeal existence b
>>
Fuck Dazzlemedging - Fri, 29 Dec 2017 19:41:39 EST +ZSWhQhQ No.94587 Reply
Eating healthy is cheap. Beans, vegetables, nuts, pasta. An entire box of vegetable noodles is $1 at any grocery store. Dry beans are hella cheap and full of protein and calories. Nuts, peanuts mostly, are generally cheap and full of protein and calories.

Eating is half the struggle.

Help me stop being a fat piece of shit

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- Tue, 05 Dec 2017 02:28:52 EST OmLCn6L4 No.94530
File: 1512458932205.jpg -(7510B / 7.33KB, 200x200) Thumbnail displayed, click image for full size. Help me stop being a fat piece of shit
I spent 500 dollars earlier in the year on a bicycle to try and lose weight. Every time I went to ride it something on the bike would fucking break, literally every time (probably because I'm a fat piece of shit). I did this like 9 times and spent over a thousand dollars getting this bike fixed over and over and now its sitting collecting dust and getting rusty. I have gone from 250lb at the start of the year to 310lb now. I am constantly stressed out and have a horrible habit of going through a drive through and eating shitty fast food when I get stressed.

I need to cut for a while before gaining muscles. I should honestly probably lose like 120 lbs before attempting to bulk. I'm 6 ft 1 inches btw, 310lbs. Someone please tell me what to do. I am currently trying to get on adderall or some other such stimulant from a doctor to lose weight, I'm literally drug seeking like a dope fiend because I need to slim the fuck down before I ruin any chance I have at a decently happy life.

ITT tell me what to eat/how to count calories, etc, also workout tips? How do I even cardio with no bike? Running hurts like a motherfucker because I'm a land whale
6 posts and 1 images omitted. Click View Thread to read.
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Fucking Drerringridge - Sat, 16 Dec 2017 07:37:53 EST p+gd7C9t No.94570 Reply
>>94558
He's right but there is more. The metabolic effect would be noticeable but it's not a big deal by itself. It is not however by itself.
>muscle does burn 3 times as much energy at rest as fat, but that's 12kcal/day/kg instead of 4.
>16 pounds of muscle adds about 100kcal to your BMR

Now if OP is losing weight and gains muscle he's not going to gain 16 pounds, and it'll be over time (though frontloaded), so if we're generous that's 50kcal a day on average.
>3500kcal is about 1 pound of fat so that's 1 pound every 70 days
So that means if he runs a 1000kcal/day deficit he'd probably take about 18 months. Gaining muscle will shorten this by about 3 weeks. Every bit helps but there's more.
>However building muscle takes energy
>More muscle means more power and so you can burn more energy by exercising more intensely
>and more energy needed to repair when you're done
>These reasons is why muscle will help and why Ian is still correct in his advice.

Additionally speaking from experience, if you just lose weight when you're done you'll be skinnyfat and if you've been that overweight very long your skin will not shrink back entirely. Contrary to popular belief losing weight too fast won't make this worse in the long run, if anything it'll be better because you're big for less time and so less permanent damage will occur, but it will make this effect more pronounced while your skin catches up, you're already in long haul so don't go slow just so you can be a bit less baggy for a few weeks, anyway I digress If you have good muscle definition you will feel a lot better about your body and be more attractive. There is a good chance you will never be super ripped and you'll always be flabby in the middle but you can have great arms, great legs and if you've got some muscle, that will still show. You will feel better about yourself sooner.

Also it'll improve your mobility, posture and all other practical things strength even tangentially helps with at all stages during the weight loss.
>>
Barnaby Sevingstock - Wed, 27 Dec 2017 02:15:33 EST OmLCn6L4 No.94584 Reply
>>94531
Well I bought the bike and had my friend who works at a bike shop throw it together but I bet he was being a lazy fucking asshole and didn't do it properly. The spokes kept going out of true and I crashed it pretty hard exactly one time the first time I rode it, it didn't seem like it was the crash that did it though idk. Fuck that bike.

>>94532
Really solid advice. I like the 11 hour window thing, I never thought about it that way. Thank you man.

>>94533
Ok word, walks, I'll do some walks. Thanks bro.

>>94545
I don't drink much. Maybe a handful of times a year. I have drank 3 times this month but it was my birthday and christmas, that's easily the most I've drank all year. I smoke weed but not cigarettes. I drive uber for work because I've been stuck in low-pay cycle my whole life and prefer barely making it on my own terms to being fucking abused so no opportunity to walk more often at work.

How would you recommend I do keto? I would really like to try it because my dad did it and lost a decent amount of weight, he put it right back on but thats because he has no focus. What can you eat on keto besides meat? I am really curious about it.

>>94546
The fucked up thing is that I have had a gym membership for months and I've let myself get so isolated and full of anxiety that I haven't gone much. You're absolutely right about the drive through, I've gone much less this month. Been eating at home more and doing some meal prep which has made me feel a lot better just in terms of energy levels and mental clarity, the calorie dense fatty foods make me sluggish and depressed big time, probably had a lot to do with my anxiety and stress levels as well. That's a good idea bringing protein bars in the car, I should get some trail mix or some shit to bring in my center console.. Thank you bro, and no worries about the bro science, bro science is just common sense shit that works.

>>94570
Thank you for the breakdown. 1000 calorie deficit per day sounds like a good goal. I definitely want to do the long cut and then gain muscle. I need to do some homework and determine my bmr..

>>94571
I'm hopefully still going to get the adderall. I also want it to learn how to code because I'm a fucking horrible student. I don't want to abuse it or anything, having amphetamines in your system raises your bmr significantly and contributes to burning fat stores, I need all the help I can get.
>>
Nigel Givingstock - Wed, 27 Dec 2017 15:30:52 EST tuZ2hQav No.94585 Reply
>>94584
If you're 6 foot 1 and average ish build like me your BMR at your target weight is 1800-1900 calories. Because that's mine. I personally tapered down to 1600 calories over 6 months, starting at 2600. As my weight fell I exercised more and more. Even if I was ill on a given day at that level I'd still be in deficit. 1600 calories is not a lot of fun and you have to make an effort to include veg and protein so you remain healthy but you can fit a few treats in there. If you do weights make sure you get plenty of fibre. Just living on protein and then going to the gym and straining might give you piles. And shoving a wax bullet up your arsehole and then putting tissue in your underwear to catch the shitmelt is much less pleasant than cabbage, celery and mixed frozen veg.

Fitness Database

View Thread Reply
- Mon, 11 Dec 2017 14:46:48 EST ikaHKFhY No.94551
File: 1513021608473.jpg -(18626B / 18.19KB, 364x300) Thumbnail displayed, click image for full size. Fitness Database
Currently I work in a youth center for traumatized teenagers. Most of them do not speak English nor can read English script. I'm looking to find a website with visual exercise explanations, as well as diagrams showing what muscles are worked. The aim for us to create a small booklet that we can use to help the teenagers design their own workouts using simple workout templates, build up a fundamental knowledge of fitness while not relying on language based explanations. We mostly work with dumbbells, kettlebells and calisthenics. If anybody knew of any accessible websites that had content similar to this that would be great.

Happy deadlifting.
>>
Edwin Tootforth - Mon, 11 Dec 2017 16:49:01 EST 4+458rlZ No.94552 Reply
Visual only with no language explanation? Fuck, I work as a trainer - and I;ve trained deaf and blind people - and that sounds hard as fuck. If such a thing were to be made it could make millions in profits.
>>
Lillian Bimmlechutch - Mon, 11 Dec 2017 17:17:55 EST LZQUuWue No.94554 Reply
Read Mark Rippetoe's book Starting Strength. It was literally designed with situations like yours in mind. I don't think they should be creating their own routines though. That's for people who are already in good physical fitness and need to start focusing on muscle groups. The Starting Strength method is super easy and can be done in a 45 minute time span. Google for it and you'll find a free PDF. It's got good pictures in it as well.
>>
Lillian Bimmlechutch - Mon, 11 Dec 2017 17:24:47 EST LZQUuWue No.94555 Reply
>>94554
Keep in mind that it uses a number focused progression method. So, it's 3 sets of 5 squats, 3 sets of 5 benchpresses, and 3 sets of 5 deadlifts, 3 times a week, adding 5 pounds each workout session. A quick 5 minute running warm up and you've got an easy workout that anyone can understand. Focus on the 3s and 5s and they'll be showing progression each workout for months. Once they get past this "Weightlifting 101" then they can start customizing the workout for their specific needs. The book goes into much more detail and even offers different exercises to move into as you advance.

Anyways, report back with what you end up doing.

Gym

View Thread Reply
- Sat, 27 May 2017 13:45:02 EST bxEl+B3j No.94180
File: 1495907102422.jpg -(9725B / 9.50KB, 296x170) Thumbnail displayed, click image for full size. Gym
I have to go to the gym! But i have no endurance, I get really tired really fast. How should I start?
16 posts and 1 images omitted. Click View Thread to read.
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Lydia Blatherridge - Mon, 30 Oct 2017 22:42:46 EST 605DACzT No.94484 Reply
1509417766659.jpg -(70072B / 68.43KB, 500x500) Thumbnail displayed, click image for full size.
Kind of... gives you a subtle nervous system boost and raises your heart rate... Helps you use more energy, might make you feel good, motivate you to throw in a few more sets, also might actually help to reduce swelling in your joints... I'm a caffeine junkie though, I probably overdo caffeine and so I might go insane or have a heart attack.
>>
Lillian Tillingwill - Fri, 03 Nov 2017 03:28:22 EST 605DACzT No.94493 Reply
However, can cause sleep problems which will work against you, and its a diuretic, which means it can exacerbate gout in your joints which will also work against you.
>>
TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:35:45 EST D6tcx8FP No.94544 Reply
>>94462
Stimulants can enhance your performance.

They also raise the risk of serious health consequences when combined with excercise, but that will vary between individuals.

Thoracic spine pain

View Thread Reply
- Sat, 14 Oct 2017 16:39:35 EST 605DACzT No.94446
File: 1508013575616.jpg -(26583B / 25.96KB, 640x432) Thumbnail displayed, click image for full size. Thoracic spine pain
Should I rest? Is having a dull ache in your thoracic spine normal or should I take a break for a few weeks to do physio and stuff to try and fix the pain? When I start again I want to set up a camera to see if it's goofed form that's wrecking my spine.
4 posts and 4 images omitted. Click View Thread to read.
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Molly Cuzzlechuck - Tue, 05 Dec 2017 15:09:01 EST iQGIlGVP No.94535 Reply
do some thoracic foam rolling
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TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:19:09 EST D6tcx8FP No.94541 Reply
>>94526
what are exactly?

Could be tendinitis, pretty common among gym rats and overhead shit can be painful . Happened to me, french presses were like that for me too.

I was goin do pplPPLx and found this

View Thread Reply
- Thu, 30 Nov 2017 19:32:53 EST nDVGKTL4 No.94518
File: 1512088373557.jpg -(33382B / 32.60KB, 640x1138) Thumbnail displayed, click image for full size. I was goin do pplPPLx and found this
I like the look of this and wondering if any one has done anything similar
It uses different methods than I'm used to like pre exhausting your muscles with ISO exercises then doing your compounds.

Depending on how it goes I may only do one leg day then go to some kickboxing circuit class (just to mix up what I do) do a lot of squats lunges and rupees there any way.

https://www.elitefts.com/education/training/bodybuilding/shelby-starnes-3-way-hypertrophy-split/
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William Shittingford - Sat, 02 Dec 2017 07:46:40 EST QRbgnf6i No.94525 Reply
Goin try chest today but swap dips with decline bench as nod up mststiom where I'm goin

Chest
>Pec-dec (to pre-exhaust): 3 sets of 12 reps
>Incline Dumbbell Press: 4 sets; 15 reps, 12 reps, 10 reps, 8 reps (all to failure – pyramid up in weight)
>Dips: 2 sets to failure (add weight if you can)
Shoulders
>Seated Dumbbell Laterals - 3 sets of 12 reps
>Bent-over Dumbbell Lateral - 3 sets of 25 reps
>Barbell Overhead Press – 3 sets of 8 reps
Triceps
>Rope Pushdowns: 3 sets: 15, 12, 10 reps (pyramid up in weight)
>Ez-Bar Skullcrushers: 3 sets of 15 reps

Day 2

Back

>Wide Grip Pulldown: 4 sets of 15 reps
>Dumbbell Row Deadstops: 4 sets of 10 reps
>Dumbbell Shrugs: 3 sets of 12 reps
>Floor Deadlifts: 3 sets: 1 x 5, 1 x 4, 1 x 3
>EZ-Bar Curls: 4 sets: 15 reps, 12 reps, 10 reps, 8 reps (all to failure – pyramid up in weight
>db curls 3 second negative 3x8
>Machine Curl: 1 set of 20 reps

Day 3

Legs
>Lying Leg Curls: 4 sets: 15 reps, 12 rep, 10 reps, 8 reps.
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William Sanningweg - Sun, 03 Dec 2017 14:15:14 EST QRbgnf6i No.94527 Reply
>>94518
I've done chest and back day and it feels like a good new method.

I'm seeing how It's going to work.
Hit the ISO exercises while your fresh and you really feel that concentration in the muscles more compared to the compound exercises.
because your muscles are fatigued afterwards you feel your muscles working harder than normal.

Combining this with the keto diet so I'll see how it g ones I til the end of the year

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