NO BULLSHITJUST POST WHAT YOU DID TODAY
Well I'll be doing squat OHP deadlift and seated row
Did my first leg day with the 100lb sandbag today. Shoulda started weeks ago when the gym closed, but the next best time is now.Put on Roxy Music's 1973 classic For Your Pleasure and did 1 min jumprope + 10-20 sandbag reps per song.Ended up with something like 50 bearhug squats, 20 shoulder squats (10/side), 20 cleans throwing the bag over alternating shoulders (10/side), 10 cleans to bearhug squats, 40 lunges (10 forward and back per leg). Broke my jumprope on the last song.It was fucking hard, still have a runner's high.
>>56689218Arms and Bodyweight because I work at home and have limited means.Lots of pushupsPlanksStandard curls Triceps extensions with a bandMore curls with the bandWas only meant as a little workout, at first I didnt want to.
>tfw rest day
>>56689218Upper body for an hour and 30, and I'll be running later tonight
>>56689304Why would you take rest days?
Leg day:Back squatsGood morningsHip thrustsLeg extensionsLeg curlsCalf raises
i did this https://www.youtube.com/watch?v=DHD1-2P94DIfollowed by thishttps://www.youtube.com/watch?v=gg33A9qlFh8then squats, hip thrusts and calf raises for 30min or so
Squats 100lbs 5x20Calf Raises 100lbs 5x40Stiff legged deadlift 60lbs 5x12Crunches 30lbs 5x40
>>56689324I-Its in the p-program. I do push pull.
15 mile bike ride on pavement/dirt/gravel.
>>56689218100 kettlebell swing (90 seconds each set, or rather I counted to 50 squats)27 dumbbell curls. Weight of dumbbells 17. First set was 15, second was 12I have to go outside shortly, so I did a quick workout
>>56689406Man fuck rest days. Hard workout right after waking up = sad head voice quiet all day
>>56689218OHPClose Grip BenchIncline Chest Flysdumbell shoulder pressLateral raisesSkullcrusherstricept extensionspushups
Weighted dipsDumbbell bench pressDumbbell flysWeighted PushupsHome gym :/
Upper body strenght:Bench pressPullupsOHPBarbell rowsPreacher curlsLateral raisesChest dips
>>56689218>Fap>Procrastinate on the Internet>Eat junk foodThat's it.
60 min walk through the woods2 pull ups in outdoors gym in the woods
>>56689266Lads it was so based. God damn
>>56689392Anon are you training for endurance?
5x10 squats4x15 leg extensions 4x10 hack squats4x15 leg curls2x20 standing calf raises
>>56689483Rest days are important if you want to actually stop being a DYEL
>>56689700Gyms are closed and I have nothing else so I've just been trying to do reps bruh.
>>56689218Bench press 2x5, 1x5+Barbell Rows 3x5Barbell Curls 3x8DL 1x5+
my elbows were kinda shotback doesnt feel perfect eitherDid overheadpress, dips, pullups, triceps for a lot of reps, some db row, some dumbbell press with 1 arm at timeIt was comfy sessionTomorrow im beginning smolov cycle 3
I kayaked for 2 hours today. My muscles feel satisfied, but I got a sunburn because the weather unexpectedly turned out quite nice.
100 crunches100 reverse crunches10km runFirst run in a month and a half so it was a lil tough. Will do yoga later.
>>56689218Push part of my 2 splitBench pressDumbell shoulder pressMilitary pressOne set of push upsCable flyLateral raisesPlank and abs exercises
2x200 curls2x200 triceps extensionI feel like John McCain where he can't lift his arms past his neck but that's the point. Just the other day I lifted dad's broken washing machine onto his truck and proceeded to do 100 squats that nightI figure I'll know I'm gaining when im soar. Not like i can die from squats and curls
>>56689218Squat 3x5Calf raises 3x8Leg press wide stance 3x10Cable glute kickback 3x10rdl 3x8
Deadlift 1x5 140kgDeadlift 1x5 130kgSquat 5x5 125kg
8x3 Snatch10x3 Front Squat4x12 Dumbbell reverse lunges (each side)4x12 Swiss ball leg curl4x1 minute farmer's walk w/ dumbbells
Bench/Arms DayBench 5x5Close Grip 3x5Incline Bench 3x5Decline 3x5DB Press Flat Bench 3x5Chest Flys Flat Bench 3x10Tricep Extensions Bar 3x15Standing Barbell Curl 3x15DB Curls Standing One arm at time 3x10Dumbbell Shrugs 3x10Walked incline on treadmill for 1 hour.
Went for a run, but had to cut it short because my quads were having a lot of strange pain. I about an hour I'm going to do my bodyweight and skills training before going back to studying.
Started with 10-15 minutes of jump rope.Dumbbell Shoulder press Floor pressBicep curlTricep pulldown with a bandDumbbell squatOverall workout. I'll do splits next week.
>>56689218Deadlifts 5x5Squats 3x10Hamstring curl 3x12Step ups 3x10Calf raises 3x12Walking lunges 3x14
>>56689218Rest day so I'm going on a hike
>>56690050Based leg day bro
>>56689218>bench press>deadlift>barbell row>single dumbbell row>pullups>dips>all leg muscles on machines
>>56689218Squat 5x5 110 poundsOHP failed 5x5 at 75 pounds, probably need to eat more or deload and work on form cause my form is absolute dog shit, it might as well be a jerkDeadlift 5x5 145 poundsMy abs are starting to get noticeably bulkier in the mirror from doing these compounds :) anyone else doing SL?
>>56689218>3x8 pull ups>3x10 dumbell bench>3x12 dumbell row superset with 3x10 seated dumbell shoulder press>3x12 dumbell flies superset with 3x12 lateral raise>farmers walks to failure>3x12 curlsSkipped legs because i found out the gym was closing early for maintenance
- Installed conduit on the side of the house for an upcoming solar panel installation!- Attended an online lecture hosted by a rambling old know it all for my university class!- Made a surprisingly easy and delicious instant pot recipe with chicken thighs for my family! - Mixed some pizza dough with my daughters for our dinner tomorrow night!- Propositioned my lovely wife for evening sexy time! (I have to put in a reservation, otherwise she'll go to bed right after the kids do.)- Shit post on /fit all day!- Diarrhea all day!- Shaved my week of stubble! (Reference above sexy time proposition.)I dunno what else. Today's a rest day and I think I pulled a core muscle deadlifting last night, so taking it easy.
>>56689324Oh my god...
>>56689720Did you read what he wrote or?
>>56689218triceps push downbarbell bench pressfrench pressincline dumbbel presstricep dipsincline flyestoo bad i busted a nut
weighted ring pull ups / weighted ring dips cluster set (1 min rest between pull ups / dips, 3 minute rests between sets). RPT @ set 1: 30kg x 7, set 2: 20kg x 10, set 3: 10kg x 12Weighted pistol squats RPT @ 20kg x 8, 10kg x 10, BW x 132x10 skin the cat on rings V-sit & core work Tuck planche training
squats 5x5bench 5x5rows 5x10shrugs 5x20
2nd time at the gym, insane how much of difference it makes not being a bumbling retard who doesn't know how anything works.I was thinking of not coming cause my DOMS was killing me but I warmed up with the rowing machine and I was up and running again. I actually managed to do my shitty minimum weight starting strength routine this time, huge improvement over last time which was essentially a flop. also did some miscellaneous shit with other machines.any tips on balancing the bar though? It's hard to stop it swaying side to side sometimes with deadlifts, does it just come with building up more strength?
>>56690050>deadlifts 5x5>then volume squats>madman does lunges at the end toojesus fuck your stamina must be incredible, stats ?
>>56689218Wide grip benchClose grip benchBarbell rowsDumbbell rowsOHPHammer curls
>>56690106We all start somewhere bro. One thing you'll learn as you progress is perfect form is the absolute #1. Deload your the Press™ and do it right. Godspeed
>>56690239do squat bench everytime you step into the gym just to learn the movement patternsdeadlifts the other time to learn the movement toofuck around a bit with movements/machines and try to feel the muscles theyre supposed to work
>>56690174I know, don't you just wanna sssssnnnnniiiiiffffff??
>>56690243It’s not that impressive reallyDeadlifts, 300lbs today, touch and gos, 5x5Squats, I do my heavy squats on arm day, on leg day I go at 1/2 weight, 120lbs todayHamstring curls was with a resistance band, so basically nothingStep ups, 40lbs, 10 reps per legCalf raises 120lbsWalking lunges 40lbsI’m 6’ tall 220lbs.
>20 minutes basketball shooting warmup>fast mile on the bike>squats 3x5>bench 3x5>deads 1x5Humanity is slipping further and further behind me.
>>56690366>ballin and SSyou gonna make it
Med weight high volume SquatsOHPDiddlyAbs
>>56689218>Squats 3x10>Leg press 3x10>Leg extensions 3x10>Harmstrings inclined 3x10>Calves raises 3x15
>>56690263will do, king
>>56689218OHP 5x5Deadlift 1x5Arnold Press 5x10Pull Ups 3x10Narrow Grip Pulldown 5x1020 minutes cardio (stationairy bike)
5x5 Squats4×6 SL deadlift3×12 legpress4×12 leg ext/curl superset4×12 calf raise1:30 min plank with elbows at eye level3×10 dumbell side bend3×10 hanging leg rayse
>>56689266Well done mate
>>56689253Based and redpilled my good man
Cleans, pendlay rows, and bench.
>>56689218More calisthenicsGot my jump rope in the mail and have never fucked with them past elementary school. So I fumbled around that for a few minutes and was immediately exhausted, I will practice more with that tomorrowThen I did my pushups (55 flat, 20 on an incline)60 sit ups, 70 squats, several minutes of side planking and windshield wipingI really have no idea what I'm doing, just trying to work with what I have and get into a shape other than Auschwitz
3x6 Ohp3x8 Shoulder 21s (Rear Delt Pull, Lateral Pull, Front pull)3x9 Cheat Lateral Raises ss w/ Dumbbell push press4x13 facepulls15-20 minutes kickboxing for cardio.3xfail Hanging leg raises in between 5 minute bag work
>>56689253cringe coomposter 1/10>>56689262Based 10/10>>56689278If gym is closed due to 'rona, good job. If you're just refusing to go to the gym, fuck off cringe bodyweightposter. 6.5/10>>5668939220 reps? 40 reps? What the fuck? 3/10, at least you're doing the right exercises>>56689633That's a lot of exercises for one day, anon. Were you taking heavy enough weights, or did you just fuck around without any rest periods between sets? 7/10 if legit, 3/10 if fucking around>>56689655Based, try to do some more tricep work. Skullcrushers with dumbbells are good. Maybe do some incline presses if you have the time. 7/10>>56689663I would move the rows in front of the pull ups, but this could work. Nice routine, 9/10.>>56689687Get off fit, go to outdoors board.>>56689717If you can do hack squats after your back squats, you should increase the weight on back squats. Nice routine overall, 7/10>>56689753Nice quick routine. Could use some accessories if you feel like it. 8/10>>56689759Move dumbbell presses to the front, and do them at the same time. Nice choice of exercises, 7.5/10>>56689806I would move military press in front of dumbbell shoulder press. 8/10>>56689830Cringe arms-only poster. 200 reps aren't giving you anything. 4/10>>56689849Perfect leg day. 10/10>>56689905That's a lot of fucking sets, and 1 hour of incline threadmill. If you're able to have short rest periods between sets, your weight is too low. Else, nice routine buddy. 5/10 or 7/10, depending on if you're on good weight.>>56690038Sounds like a home gym workout, or learn to use tricep pulldown machine. Don't just use a band.>>56690050>>56690230Based, 10/10
4 sets pullups4 sets lat pulldown4 sets single arm cable row4 sets dumbell row4 sets dumbell curl4 sets ez bar curl5 sets abs250 cals of stairmaster
>>56690525>OHP 5x5>Arnold Press 5x10mirin volume
5 sets pull ups5 sets ring dips5 sets ring rows5 sets decline push ups5 sets ring ab rolls5 sets palloff pressGyms are still closed.
>>56689218>Squat 4x8 275lbs>Barbell lunges 2X6 200lbs>dumbbell incline bench 4x8 75lbs >chest flys 4x8-12 25lbs >leg raises 4x20
>>56689218I did a couple of Sit ups, didnt count them, just did them till i started feeling tired, did about 200ish lifts of some 2-3 kilogram weights, so far that was it
my second time ever entering a gym.squat (only the bar so my friend could teach me how to do it properly)leg press a machine where u lay on your front and lift with your legs a machine where u sit and push up with ur legsplankother core workouts i dont know name offthen work a shift driving pizza and that was rough especially delivering to flats with stairs.Overall 7/10 I can see why people skip leg day but it was still fun :D
>>56689218SquatsOHPPowercleanarmsdipslateral shoulder raisesstretchingtoday was a rest day, felt good
>>56690050>Deadlifts 5x5>Squats 3x10>Hamstring curl 3x12>Step ups 3x10>Calf raises 3x12>Walking lunges 3x14Samefag here. I forgot that I also do upper body bodybuilding sets when I’m tired/bored at work (from home) and want a quick pump. It’s just a couple minutes where I do a 48 rep superset split between 4 exercises with an empty barbell. So I also did the following, 3 times todayOHP 12 repsTricep extension 12 repsReverse bicep curl 12 repsStandard bicep curl 12 reps
>>56690939keep going anon
>>56690978Thanks man, I think quarantine really opened my eyes to how unhealthy I am becoming, Tryna stop masturbating, smoking (at work/home) and being lazy in general. I kept trying to stop one at a time and said to myself that I can fix the other problems after but to be honest it was just a cop out.Also, discovering a love for coffee has really helped at managing sleep/other issues. :D
>>56690788SavedTy anon, needed guidance
>>56690775>>56689633I know what I'm doing bud, high volume makes me grow.
It was leg day but I fucked my foot up a bit doing Muay Thai over the weekend. Did a 25 minute hill workout on the gym bike, then hit a very brief ab circuit. The bike shit, holy cow. I've been trying to run a few times a week, but this damn thing made my legs feel like lead afterwards. Tried to stick to 85rpm during the flat sections, and 95-100 for the hill sections. Will definitely do again.
>>56690939Good work king. Keep it going, figure out a routine and how much you feel comfortable doing but don't be afraid to challenge yourself.Set goals and work towards them, we're rooting for you.
>>566892184x5 squat4x5 Floor Press1x DLGave blood, too.
pull day but i slept 3 hours and ate like 700 cals all day long. Had 0 energy so dropped every weight like 20% to not die. Still lifted tho
>>56689218seated OHP: 60kg, 11, 11 ,10, 8rope upright row: 15kg, 20, 20lateral raise: 10kg, 19, 17, 16, 16narrow grip BB curl: 35kg, 15, 13, 12, 9
>>56691067Thanks bro, I am quite lucky my friend is training as a sports scientist/pt so he just tells me what to do. Ill probs start planning for myself when I go back to uni. Luckily the homies here seem to be a great resource too. (and very positive compared to most boards)
>>56689218randid 4 hspu
>>56690775>20 reps? 40 reps? What the fuck? 3/10, at least you're doing the right exercisesI told the other anon, the gym is closed and that's all the weight I have and it's too light for me so I'm just enjoying doing some high reps because I have literally nothing else to do after work.
>>56691116Sounds like a good plan anon, the road to getting /fit will help you with all sorts of aspects of life not just your physical fitness but emotional and mental too, willpower and focus etc. Keep it up and one day you'll look in the mirror and see yourself as the you that you sculpted for yourself. And it'll feel awesome.
>>56689218about 60 pushups. Can't go to the gym because of the WuFlu
>>56689218Bench pressed hit a pr of 340 lbs today at 180 lbs
>>56689218I rode 20k of tough mountain bike terrain and later I did squats, 375x3x5. Did pause squats 285x5x3, 60 lunges and some pullups. Then I hit the heavy bag for 20 minutes.
>>56689218Walked to the pub (and back again)
I was super fucking hungover this morning so when I went into work I had to shit like 6 times over the workday.Just got home, fed the dog, and made a steak. Shitting again right now.>A cat is fine too
10 mile bike ride (stationary)2 mile walk with doggo On the walk I saw a doe and a meep about 2 ft tall (it was only about 1.5 ft tall when I saw it a month ago)Doggo also straight up tackled another dog on a walk with its owner..was an interesting walk 10/10 would do again
squatincline benchbend over rowOHPdeadliftbar curlscalf lift
>>56689218Goblet SquatsKettlebell Halos50 BurpeesKettlebell Thrusters Turkish Get Ups
~TODAY I RESTEDDYING A SLOW DEATH INSIDEI WANT TO WORK OUT~anon, age 31
Sprints in the morning. Sprints in the late afternoon
>>56689218For arm days I do 5 sets of6x 115lb bench press6x 30lb bicep curl each arm15x shrugs with a 30lb dumbbell in each hand15x sit-ups while holding a 30lb dumbbellI do pull-ups too, but on my leg day. is this good upper body stuff or am I missing something and will end up looking retarded?
>>56691724Barbell rows, lots of them. Under hand, over hand, move the grip width around.
>>56689218it’s rest day anon....
>>56689218Morning>leg day>shadow boxing warm up>deadlift >kettlebell swings>weighted lunges/goblet squats>stationary bike ride 30 minutes Evening >18 holes disc golf just enjoying the warm sun
Just got backLight highbar squats 3x10, 1xAMRAP (ended up being 20 reps)RDL's 3x10Barbell Lunges 3x10 (each leg)
>pulled my neck yesterday >food poisoning todayHoly fuck give me a break I just want to lift
back squatfront squatleg presssitting leg curlsweighted calf raises
Overhead pressIncline bench pressside raisesrear delt fliesDB overhead press
>>56690050Holy fucking volume, batman
>>56691899at least you got dubs
3x5 115 bench3x5 105 incline3x5 115 decline3x5 115 machine pec fly2x10 45 cable flyWorkout was just over an hour. Rests were around 2 mins between sets. Missed workout on Monday due to a dentist appointment and yesterday because I had to go do a job hours away. Tomorrow I'm gonna have to do shoulders, back, AND arms so it's gonna be around 2-3 hours at the gym.
>>56691916Dubs are gay
>>566892182k row (500m sprint/ 500m cruise) x4~10min jump ropeDeadliftPower cleansLat pullsPreacher curls
Walked like 2km and played Ring Fit Adventure for 25 mins active time, maybe 1 hour total with elevated heart rateIt's my rest day
Texas method recovery daysquat 2x5 @190lbOhp 3x5 @105lbChinups 3x10 bodyweight
>>56689218I worked. I shit. I smoked dope.
>>56689218I swam 20 laps already. Tonight I'm gonna lift some dumbells. Waiting to transfer to a new gym so can't go there
80lb SandbagBear hug Squat 3 x 15Push up 3 x 12Hardstyle plank 3 x 30 seconds60 second hang palms outUpping to 100 soon.
Chin ups: 4x15Dips 4x15Rows 4x15Diamond Pushups 3x40150 Crunches
Squats 3x5Pause squat 1x3Bench 3x5Pull ups 3x6-5Dips 3x8BB curls 2x10Calf raises 2x16
Leg day>3x8 squat>3x8 back extensions>3x12 leg curls>3x12 leg extensions>calf workThen I spent atleast 2 hours fapping to some whore on snapchat that I met on tinder sending me pictures of her spreading her ass asking me to put my tongue in it.
Squat 125 lbs 3X5Bench 85 3X5Deadlift 195 1X5Dips on rings 4x2Second day of SS
>>56691040All these small faggots doing 3x10 at RPE 2 thinking they’re growing lmfao. “Bro you can’t do 40 reps you won’t grow bro” - dude who’s small as fuck
4 sets of suicides. 4 sets of 200 jump rope.Cardio day.
>>56690951Theres no way you’re pushing yourself AT ALL if you still have energy to do all those BS ass lifts after 3 compounds, sissy