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Routine Design for Dummies 1.0 eknight 151 22 hoursfit66chevy (4): Any thoughts, changes, or recommendations you would make on this routine? Tuesday Back squats 4 x 5 Barbell lunges 4 x 10 Dead lifts 4 x 10 Leg curls 4 x 5 Standing calve raises 4 x 10 Seated calve raises 4 x 10 Wednesday Incline Barbell Bench Presses 4 x 5 Incline Dumbbell Bench Press 4 x 10 Side cable lateral raises 4 x 10 Pull ups 4 x 10 Barbell rows 4 x 5 One arm dumbbell rows 4 x 10 Face pulls 4 x 10 Dumbbell shrugs 4 x 10 Rope push...
Simply Shredded FAQ - Read before posting! Frostshock 38 2 monthsRyanEdward (1): Awesome post
Squat form check Jmoneymillionare 5 1 minJmoneymillionare (1): Thanks fellas
man boobs photo seedaan1 4 21 minutesEagleRare10 (307): So, like, do you have a question, or . . . ?
Strength log lolssons 1 42 minuteslolssons (1072): So I have been training the last few months but not been loging during this time I have hurt my leg so i can't do any backsquats at the moment. During this time I have turned 20 years old but other than that nothing is new. Recent PRS 220kg deadlift and a poverty bench of 122.5kg. The backsquating will not be a priority now when I'm hurt will do some front squats in the meantime. My weight is at 86kg. Will bulk during the next program to hit...
New Squat Workout/Routine try it (video) George_Kofi 1 46 minutesGeorge_Kofi (10): Hey guys check out my new squat workout its a mix of my powerlifting and fitnessmodel days just to crete something new
Time to get strong (log) lolssons 2 48 minuteslolssons (1072): damn sorry saw that there was a log with this name probably there i got the name from see this log as deleted.
When should I start cutting, advice needed stichguy 3 2 hoursEagleRare10 (307): Ultimately it's just a question of what you're comfortable with, IMO. But based on your pictures I say keep bulking and lifting hard.
Log: Time to get strong SOLARSUPLEX 51 3 hoursYeags (340): Good job πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»πŸ‘πŸ»
"You lift like a man"...log emmyweird84 88 5 hoursemmyweird84 (526): Wednesday: Squats: 10x130, 8x2x220, 6x270 Deads: 10x110, 8x2x220, 5x270 Bulgarian split squats: 10x110, 8x2x170, 6x220 Hip thrust: 10x70, 10x2x120, 8x170 (always the crowd pleaser on this move lol) Cable kickback: 10x35, 8x2x45.2, 6x50 Pile squat: 15x4x65 20min eplitcal (alternate reverse/forward) This is definitely one of those weeks, where going to the gym has to be the best part of my day. Now if there could be less people there,...
Getting sick/ill while bulking ArwenFt 5 7 hoursArwenFt (37): Yes,it can be the reason. I was training quite a lot plus conditions to get the flu virus. Well,there was nothing I could do about it,just rest and get back when I was all recovered.Just still frustrating. What?Placenta???
How's my diet? acoble02 11 9 hourszhouchunzi (1): I think that drinking a glass of aloe drink is also very healthy to the body, aloe nutrition than oatmeal also rich, you can also consider breakfast drink aloe drink I have been drinking okyalo this brand of aloe drink, tastes great :cool: Drink aloe vera drink to add calcium, aloe vera drink low-calorie, nutrient-rich, I think people can drink. In your daily diet plan, add a cup of 500ml aloe drink, weight loss effect will certainly be...
What ingredients do you look for in a pwo? GYMRVT2 8 13 hoursSOLARSUPLEX (7618): Thats unfortunate
The "finally holding myself accountable" log slowurroll 13 13 hoursslowurroll (25): Week 2, Day 3 Pendlay Rows (Speed Pulls) 6x3 @95 Hammer Strength Row 3x8-12 @110 Seated Cable Row 3x8-12 @95 Braced Dumbbell Rows 2x12-15 @40 Close Grip Pulldowns 2x5-20 @90 Dumbbell Shoulder Press 3x8-12 @40 Upright Rows 2x12-15 @40 DB Side Lateral Raises 3x12-20 @10 Ankle injury is doing much better today. Doesn't seem to be as sever as I initially thought. But I will continue to monitor it and not be too strenuous on my ankles for now.
Protein sources acoble02 19 16 hoursannie21 (1): Hey, why don't you consider rich-protein foods. There are many foods that can supply protein for your body effectively and safely. You can try moringa. It is also my choice. In fact, moringa leaves are excellent source of vitamins and minerals including protein, vitamin B6, vitamin C, iron, vitamin B2, vitamin A and magnesium. You can see details about its nutrition facts at the full article moringa-nutrition-facts
8 great tips lose 10 pounds bodbuild94 9 16 hoursannie21 (1): I often choose edamame for my diet. It is very well-known for weight control due to its high protein and low fat qualities. According to the American Journal of Clinical Nutrition, foods that are rich in proteins and poor in fat will be beneficial for weight loss. Because they reduce people’s eagerness to consume foods between meals, which will lower the amount of calories. Besides, edamame's high content of fiber also contributes to this...
The Old Man trudges on (LOG) wannabemuscular 472 16 hourswannabemuscular (30726): Wednesday 12/7 - LEGS and stuff Leg Press: 350x10, 450x10, 550x10, 600x10, 650x10, 700x10 Seated Leg Curl: 130 6x10 Calf Press on Leg Press Machine: 310 6x15 EZ Bar Curls: 60 3x15 Machine Back Extension: 130 3x15 Triceps Dip Machine: -- 210x15, 230x12, 250x12 -- Dropset: 270x10, 230x5, 190x6 Went easy on the Leg Press tonight. Only did 1/2 the sets that I've been doing lately. My right knee has been a little...
Do they work/help? sjfit 2 19 hoursKansas___Boyyyyy (3208): a similar effect on your life would be to go to the nearest bathroom take out your wallet and flush your notes down there. you'd need diet and exercise to lose weight doing that method the same as using a "fat burner"
Testosterone boosters Yeags 9 19 hoursKansas___Boyyyyy (3208): they do nothing. trt does something
Swolfie thread? SRorhrbac0808 117 23 hoursemmyweird84 (526): definitely not enough ladies on here
Getting back into it!!!! fit66chevy 10 23 hoursfit66chevy (4): Any advice, suggestions, or recommendations?
What was the biggest struggle when starting? Joe 7 1 daysjfit (1): For me i think it was just the motivation. Its easy to make the plan to go to the gym but in the beginning i always had an excuse. Making it a habit was the best thing i could have done for myself
Bulking and diet clarifications jflynny17 6 1 dayYeags (340): Keep bulking put on quality size then cut...
Protein on the go fakenatty3 12 1 dayjayjay770 (1): I usually go for BSN syntha 6 protein crisp bars in the vanilla marshmallow but i think optimum nutrition will be coming out with their optimum cake bites soon so I'm pretty excited for that.
Discount Code thread wannabemuscular 247 1 dayjayjay770 (1): SAMEDAYSUPPLEMENTS.COM 10% OFF, DOESNT EXPIRE USE CODE:GETBIG10
My training log getfit24 17 1 daygetfit24 (25): Just another quick update, was able to hit the gym four times last week despite the hectic schedule at work, plus this morning so I'm happy with that. Wish i wrote down those four other workouts but I forgot lol, but here's what I did today: 20 minutes jump rope 4x15 8lbs dumbbell alt bicep curls 4x15 8lbs pushup rows 4x15 8lbs lateral raises 4x15 8lbs triceps kickbacks 4x15 20/30/30lb bent over barbell rows 4x15 8lbs shoulder overhead...
Back from the Dead Log eknight 74 2 dayseknight (54865): I think they both have their place. Probably a personal preference thing. 12/6/16 Lat pulldowns: 150x10/170x8/180x6/190x6 Superset: A. Kelso shrugs, 2 second iso-hold at top: 40x8/2x50x8 B. Incline DB rows: 40x8/2x50x8 Low box Batwing-T's: 2x5x12 Triceps pushdowns: 4x50x15 Done. -3X
Onward Onslaught Cannonball 58 2 daysCannonball (5800): Today: chain bench up to some singles on 186 BUP: 35x24 PR Some GTG-style supersets of chins and pushups, both paused at top and bot, with 33 lbs extra, 5 mins straight without rest Kettlebell curl 35x10
Avoid fat and sugar combination? dd1277 4 2 daysYeags (340): I thought rice cakes where cardboard πŸ˜„πŸ˜„πŸ˜„πŸ˜„
Needing some advice Dorich 49 3 daysDorich (64): Two weeks ago I was 83.8 kg. Today's weight: 81.4 kg (2.4 kg difference) Tomorrow will be a total of six months cutting without a single week's pause. I'm definitely seeing progress in the mirror, and will need a new hole in my belt soon. Workout went great too, although I adjusted my routine so that I won't go for my 1RM bench every single time.
1 year of lifting - no gains jeff12 6 3 daysSalokin (295): The order of things when you start lifting: 1st strength, 2nd size. "I started out benching and squatting the bar only last year and added 85 lbs to both." You started out very very weak, but that's ok. You've added 85 pounds to both squat and bench! 85 pounds in a year is great. Keep focusing on strength for now and size will come. Size takes time. The strength gains will give you a sense of accomplishment until the physical...
Calf musculature Hambo 7 3 daysSOLARSUPLEX (7618): You mean your static contraction calf holds didn't do anything for you?
Protein before bed for more muscle AnthonyDee 5 5 daysAnthonyDee (1): haha I assume they wrote it like that for clarity, since you could, for example, divide your protein into 3 equal-sized portions, but you may have all of them during the first part of the day rather than spread it out! :)
Where are all the og ss boys at?? lilRillo 7 6 daysCannonball (5800): does april 2012 count as og or nah?
17 years old Jagolong 10 6 daysTucane (148): I actually like blink 182 and what's my age again?
How to lose belly fat and keep it off Benzenunovic 27 6 daysHamb0 (2860): @Lanetrainer63 I am, by profession, in the field of biology as well. You state, probably correctly enough, that MD's don't recommend alcohol for reduction of abdominal visceral fat... Seriously, what kind of statement is that? Do you think that that provides any knowledge that people here don't know already? MD's are supposed to deal with the general population, and in the general population, at least in my part of the world, alcohol is...
Training for Strength vs Hypertrophy AnthonyDee 3 6 daysAnthonyDee (1): I'm not sure what ip slanging is... but yes, that's a Cyprus flag! Cause I'm in Cyprus! :D
10/17 Bullsh*t thread SOLARSUPLEX 51 7 daysKansas___Boyyyyy (3208): indeed it was
Eagle's log EagleRare10 77 7 daysEagleRare10 (307): 12/1 squat day Weight: 207.0 Squat: 135 x10; x10; 225 x7; x5; 275 x3; 295 x3; x3; 305 x3 RDL: 100 dbs x12; x10; started a third set and in the first rep something didn't feel right in my back, so I stopped. Don't feel anything now so I don't think it was any kind of injury. Planks: 45lb plate 1 minute; 45 seconds Pallof press: 35 x12x2 (each direction) Leg press: 400 x10; x10 Kettle bell swings: 28kg x20
Bulking Strategy jflynny17 9 8 daysjflynny17 (1): Nice one bud @West165
GF's long time cut and impaired metabolism? JaakkoKK 2 8 daysNorIda (45859): Without going on too much of a rant, slowly increase calories. in this case, slowly introduce carbs. Read the sticky thread up top, carbs are your friend. I did this with my wife, it's doable, now she out lifts most dudes in our gym
What do you think my body fat % is Gtjones756 15 10 daysSOLARSUPLEX (7618): No, the whole point of s bulk is to not burn all the calories you are consuming. You want those left over to turn into muscle. 350 is not much when distributed over the whole week. Just 50 extra calories a day when you think about it like that. With how small and young you are. You'll blow up in no time. DO NOT NEGLECT ANY BODY PART. you'll regret it 3 years down the line when your... legs are way behind your upper body.
14 pounds away dollar786 76 10 daysSOLARSUPLEX (7618): I think you uploaded the wrong pic.
Moment of truth pics (horriby done LMFAO) BlakeScar 209 10 daysJsn3004 (1708): @BlakeScar TLDR
PPL routines acoble02 3 11 daysNorIda (45859): Refer to the second post in this thread:
Sportswear start up brand questionnaire GreysteinFitness 1 11 daysGreysteinFitness (1): Hello, I'm currently in the process of starting up my own sportswear line, and am hoping to start selling middle of 2017. I've written up a questionnaire to help me determine prices for my garments. It would be greatly appreciated if you could give me your feedback! Thank you! :D I hope this is okay, if there are any problems do let me know! 1. How much do you usually spend on sportswear? 2. How many items do you buy per year? 4. What...
Nootropics? Supplements? alkudari23 3 11 daysJsn3004 (1708): Eating in a caloric surplus.
Happy turkey day you glorious bastards SOLARSUPLEX 6 12 dayseknight (54865): That makes three of us. -3X
Thoughts on female fitness industry MuscleMan 120 12 daysemmyweird84 (526): You know it's been awhile since I've been on here and couldn't help but read this thread. Wow!! Just wow! I seriously feel you, @MuscleMan, have an issue with women all around. You are seriously offensive! I don't work my ass off at the gym to have some little boy make comments like that! I don't have "elite" genetics...what is that anyways? Is that another way of discriminating against someone? For real, grow up. I weigh 160 and...
opinion please waocaseki 1 13 dayswaocaseki (1): Hello, Im 17 years old i want to be a professional bodybuilder. Nowadays i can squat 190kg lift 200kg on deadlift and bench 130kg with bw80kg in natural form. Please check my videos if you like it send me some good comment thanks :)