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Routine Design for Dummies 1.0 eknight 53 11 dayseknight (49855): Dips are a push movement. Either of those options is fine. Try not to get in the trap of overthinking your routine. Thanks for the niceties. -3X
Simply Shredded FAQ - Read before posting! Frostshock 28 3 monthszakk (4): Thanks for putting this together! Great idea for a post.
What's wrong with my chest ? WorkInProgress 13 2 hoursTimmothyGen (1453): Amazing links...
*Strength Log: A Song of Ice & FIRE* FiremanSi 415 3 hoursIGS (148): Hey man, how was Childish Gambino live? Big community fan, Kendrick is a beast too.
Is T-Nation full of shiitaki? haole 11 3 hoursRawsteel (691): Which studies? In the ones i've read (like this) both flat and incline presses have shown a greater pec and anterior delt activity.
Destruction Forces Growth Log _RudeCrew 176 4 hours_RudeCrew (13360): We decided to deload this week thankfully. It's well needed. Upper Deload Bench 95x10 135x10 185x10 225x10 Close Grip 3x5 185 185x5 paused 185x8 paused Meadow Rows 4x12 Super Set Face Pulls 4x12 Lat Pulldown 4x12 Super Set Overhead Tricep Extension 4x12 Lat push down 3x15 Felt good to just go light today and get some reps in. Good pump
Dc training log csizemore21 9 4 hourscsizemore21 (658): Today's workout: Seated db curls: Warmups then 50x11+6+5 Behind the back wrist curls: 135x12, 185x10 Seated calf raise: 135 with 10 second negatives Lying hammy curls: 110x20+10+11 Leg press: 18 plates x 5 6 plates x 20 Today's morning weight is 207, going back down to maintenance calories are gonna slowly cut starting today. Aiming for 6% at 185 macros will be 40/40/20. Lowering carbs as needed
Rippetoe SS log Mortenah 19 4 hoursMortenah (34): maxed out on Military press with 57.5kg 126LBS. Also did some biceps and rear delts.
Can anyone estimate my Bodyfat Percentage? iLoveKateB 15 6 hoursdarex (40): Dudeeee. You special πŸ‘. In a good way 😘
Cutting advice Zeus 3 7 hoursZeus (1): Cheers mate thanks a lot :-)
4 WEEKS TO COMP LOG craig 15 8 hourscraig (784): Small squat pb today felt a lot easier than old pb, no back off sets. Then worked Upto 157.5kg bench
One more cycle (Log) Zepa 47 8 hoursZepa (454): Doing deload main lifts are around 45 - 60% Doing just low bar from now on. Morning weight is 86.7 (-0.4kg, 0.45% from last week) I will also try to records some videos just so I could improve my form.
Dems log Dem41 202 11 hoursDem41 (409): cycle 8 week 1 squat day ! 5/5/5 lower warm up warm up, squats 45x5 95x5 work sets 5x150x5 heres a video of my last set of squats, any info would be appreciated warm up, squats 65x6 work sets 5x170x5 supersets, band pull apart. pull ups purple band pull apart 4x15 wide grip pull ups 12xBWx4, legs out front x2 assistance, good mornings, bridges good mornings 5x60x10 bridges 3x20x20, 30 sec hold on 20th rep core...
Just some cool stuff I wanted to share SRorhrbac0808 9 12 hoursRand (3631): Your gramps sounds like a cool dude. During my family reunion I was telling my 85 year old gramdma to do some bed squats, she thought that sounded crazy. Her PT has here lifting dumbells and riding a stationary bike. I thought that was cool that she has been hitting the iron lol. enjoy the massages!
Training for the military Cannonball 21 12 hoursIGS (148): What a military should do, fuck all till it needs to. But in general lots of training, and many European countries have units and parts of the army that do see active service in warzones or as peacekeepers.
Uni student doing Candito's 6 week program Robinson252 32 14 hoursRobinson252 (31): Candito 6 week program C2W4D3 Feels like I've tweaked something in my right glute/hamstring area, because at the bottom of a squat it just feels proper uncomfortable and pretty weak... Squats 142.5kgx3 147.5kgx1 I stupidly went for 2 on 147.5kg but missed it. Really hope this strain can sort itself out by next week... Deads 155kgx3 160kgx3 Both of these were pretty hard triples but it didn't feel like my form broke down and my back feels...
Tritons log Tritons 190 15 hoursTritons (502): Bench Bench 70x5; 82,5x3; 95x2; 102,5x1; 110x1; 115x11 CG bench 100x5x8 Seated db bench 30x6;6;7; 22,5x2x12 Dips 3x10 bw Pulldown 80x4x10 Pulldown 2 80x4x10 Cable row 65x12; 70x2x12 Skullcrushers 20x3x15 Rope pressdown 35x3x12-15
Daily Food Receipes varunj17 2 17 hoursLiftamusprime (10): Might as well use my first post here....usually make this one at the start of the week. - boil some sweet potatoes, use as many as you need. - let them cool then add in some salmon, I usually just use the tinned stuff. - mix it up and add 2-3 eggs - add seasoning of your choice..can't go wrong with salt and pepper - bake in the oven for about 30 mins, I use a toothpick to make sure it's cooked through. - grill the top if you want..easy salmon...
Take more pics of what you're eating... hollyhopeful5678 333 21 hoursTimmothyGen (1453): @Jelet bruh.....
AG back online!!! Link up!!!! ambitiongainer 3 1 daymikew (10521): Ps- Saw that it's your birthday today on FB --- happy birthday brother
Should I still cut? Or bulk? Zeus 26 1 dayRawsteel (691): Cut.
Random pics Colossus 17 1 dayColossus (13): All good guys. @forgottenpass, I Know its' just me, but I don't feel confortable in sharing my pics on the web... The "sunglasses" in the pics was just an attemp to remain anonymous :) On the other hand, I am really enjoying being part of this fΓ³rum as well taking so much benefit here that I feel, I should share a bit more of my progress, but as I am not formally taking progress pictures, maybe I can just use this thread to share...
Hello from Christina christinaperri 2 1 dayFiremanSi (40198): Welcome, you won't regret joining, u learn tonnes from these guys their great help!
suppliment reviews darex 20 2 dayschristinaperri (1): Hi, I don't normally take bodybuilding supplements. But ever since I started working in the night shifts, I have been taking some Melatonin Supplements.I found it as a good sleep aid supplement that help me achieve a deep, restful sleep and regulate the sleep cycle. Many people take melatonin to treat insomnia and help with jet lag. Like many other people I don’t want to take sleeping pills because they are often so strong that it may be...
Need an Insane Workout Routine alkudari23 2 2 daysSOLARSUPLEX (4915): SMOLOV. Any form of GVT in my opinion.
Ocean's Training/Cutting Log oceanair 424 2 daysoceanair (17179): Pull Day B: 7-4-15 Dumbbell Rows 15x12 15x12 20x12 20x12 25x12 Neutral Grip Pull-Ups 106x15 106x15 100x12 100x12 94x10 Neutral Grip Pulldowns 40x12 50x10 50x10 60x10 60x10 One Arm Row on Cable Crossover 25x15 per arm 30x15 per arm 35x15 per arm 40x15 per arm 45x12 per arm EZ Bar Curls 30x12 35x12 35x12 40x10 40x8
INBA state championship prep darex 9 2 daysdarex (40): I would say things are going slow 😜 . Hopefully slow and steady wins the race πŸ˜‚
How far can the Old Man go? (LOG) wannabemuscular 426 2 daysZepa (454): This is brilliant. It use to be same thing around here on New Years but not for the last few years. feels bad
Road to recovery and first powerlifting meet Dbyrnes 25 2 daysDbyrnes (235): Todays workout was a rough one everything felt heavy and was moving slow. I had to make it an early morning workout, because we're going to the cottage today. Goal today:515*2 Deadlift @ RPE 9 T&G Bench 325*2 @ RPE 9 Dealift: Beltless 135*5 185*5 225*5 275*5 315*5 365*5 405*2 This was the slowest 405 has ever moved for me. There was no way i wad going to pull over 500 today. So i left it at 405 put my belt on and pulled 405*2 for four more...
Show Prep Hurricane Bay Zyzzst 82 3 daysZyzzst (3598): I honestly don't even know my macros I've just been basically dropping carbs continuously. I have a feeling we are going to ramp them back Up soon. We are going to change protocols in other areas this week though.
Working out while travelling every month acheb 5 3 dayswannabemuscular (26691): Lots of hotels have fitness rooms. Might not be the best equipment, but you can make it work. Otherwise; pushups, table dips, planks, situps, leg raises, bodyweight squats, standing calf raise, etc. Make it work. Also, lots of gyms will let you pay a day rate to use the place without being a member.
Band pull-aparts - Official thread mikew 22 3 dayswannabemuscular (26691): @mikew I use the monster mini (green) for pullaparts. I also have sets of the light (orange) and average (grey) in both long and short for various rows and pulldowns.
Discount Code thread wannabemuscular 208 3 daysFayzeh (946): Same offer going on until July 31st. Online code: UR77DCS3 PS: I like this thread! lol :)
DUP log Rand 381 3 daysRand (3631): Did a light day Bench 235x10x3 Arms, shoulders, traps
Shoulder issue TimmothyGen 5 3 daysThatguy81 (106): Thanks bud...
Grizzly's Road to USAPL Raw Nationals GrizzlyBerg 228 3 daysGrizzlyBerg (8080): To avoid confusion, the weight listed is the actual weight of the dumbbell (i corrected for the volume). MW: 195. About to go on a little vacation for the fourth so I am sure that I wont stay 195 for long.
Green Tea and Losing Weight duongcuongnuong 2 4 daysFiremanSi (40198): Caloric deficit helps you to loose weight. Green tea is TEA.. Has some decent antioxidants but otherwise not a secret weapon !!
High school student needs your help! DMAN98 8 4 daysDMAN98 (1): Not really, most of the paediatric articles regarding the topic are actually looking at the trainability of youth doing weight training instead of the potential negative effects of the training. Some mention that weight training should not have adverse effects on growth as long as precautions (like proper technique) are taken, but I am actually addressing youth who weight train with the goal of muscular hypertrophy, which requires training...
Back at it... Thatguy81 8 4 daysThatguy81 (106): Rack pulls for 385lbs tonight, felt great, new goals for this year: Dead: 405 Squats: 315 Bench: 225 I feel like I can hit these numbers with some/smart workouts! I still look like I don't workout, lol...
Vitamin C & Garlic combo Arimac44 6 4 daysArimac44 (370): What dosage were you running the Vitamin C and Garlic at mate?
What do you want in a gym? _RudeCrew 42 4 daysTimmothyGen (1453): When I turn 18 and my aunt and uncle tell me it's time to leave can I head down and get a position there? πŸ˜›
Please help! Torn ACL! Need exercise advice dgevurtz 3 4 daysDevley (1): Agreed, rest now and heal properly. I have heard many stories of re-injury and worse for ware after. Listen to the doctor and follow advise. Work your way back in slowly and always treat with cold after to avoid inflammation from building up. The knee has sch little blood flow to begin with, you do not want to obstruct that unnecessarily.
Shin splints forgottenpass 26 4 daysDevley (1): Taping your shins helps, compression socks and cold after. This is a great article on dealing with them and what exercises will help. For runners but idea is the same. I also attached a link to a cold compression wrap. worth a look into.
Older Guy Training Log: 43yrs young! JHughes 72 4 daysJHughes (184): Today marks the six month on my dieting down phase. Man, have I learned a lot. #1 thanks to everyone here that has been following and encouraging. I am not down in weight as much as I thought I would be by the six month mark but I am really happy with the progress. Along the way I have switched to focus on body fat % not scale weight. I think in the long run that will pay off better. my goal is step on the stage in 2018. Here is today's picture...
Chest routines; looking for inspiration stranger 3 5 daysstranger (1): Hey bro! What should I change, in your opinion? when should I hit the chest hard? My back routine at the monment is as follows: 4 sets of pull ups (10 reps) 4 sets of pull ups wide grip (10 reps) 3 sets of dumbbell rows (10 reps) 3 sets of face pull (10 reps) 3 stes of pull downs, wide grip My shoulder routine is like 4 sets of military press (10 reps) 4 sets of shoulder press (10 reps) 4 sets of BENT OVER DUMBBELL REAR DELT RAISE WITH...
Transformation advice tyler1746 15 5 daystyler1746 (1): Yeah it seems best to ignore all the myths about cutting and bulking in a few months .. Unfortunately it takes years
Artificial Sweeteners kozzletoff 16 5 daysqtdreams92 (1609): is @wannabemuscular heading to a festival/club haha.
Critique high bar squat form! Jiaxie97 17 5 dayseknight (49855): Did you even bother to read my response to OP? -3X
NaturalBrawn Vlog NaturalBrawn 21 5 daysNaturalBrawn (112): Ever had a party and no one came?
*Eric Helms Strikes AGAIN !! (Video)* FiremanSi 41 5 daysFiremanSi (40198): @TimmothyGen Complete hijack haha... would suggest starting a new thread for this.