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Thanks, man. I've been slacking too, not keeping up with my subs, workouts, or journal. Depression is kind of creeping up again, but it isn't too bad yet.

This workout is from Saturday and I just...

Unweighted chins on Friday are totally cool, just know that after the rows you're not going to be setting any PRs. I like the frequency method for bodyweight chins. But yeah that routine should work...

I like the idea and I recommend something similar pretty regularly. But I agree with dk240t that Friday is a little nuts. Adding in RDL as a core lift is pretty absurd. If you are going to add in...

Ah, gotcha. If you find you just don't like an exercise then change it whenever. But once you find something you like, give it a couple cycles to work it's magic before changing.

I do DB rows on bench day, shrugs on press day, and bodyweight chins throughout the day several times a week. If you wanted to do weighted chins that would probably be on press day, too.

On the...

Bench
225 / 3x5,5,8

I was about an inch from 9. Not what I wanted, but about what I expected. Going for 227.5 for 9 next time.

DB Rows
75 / 1x10
60 / 3x10
50 / 1x10 (grabbed the wrong...

My bad man. I must've missed that part. You don't want to progress slower than you have to, but at the same time there are no downsides to taking it a bit slower other than it might take a bit...

Get the book. It's a great reference and it will answer damn near every question you can think of. If there's a question that you can't find answered in the book feel free to ask.

Regardless of...

Yeah, man, I don't blame you lol. I never mean to write a novel but it just ends up that way. Entries for this program should be shorter though. I'm not advanced enough to need the slow progression...

Check out the link in my sig.

Both are fairly simple and both should get you results. If your goals are more for strength do Starting Strength. If your goals are more for mass, do SL and slowly...

About the deadlift, the issue is probably more mental cues than anything else. Don't focus on lifting the weight up or lifting with your lower back. Focus on moving your hips forward and keeping the...

Bingo.

No one should ever say they can't gain weight. Maybe you have less of an appetite naturally, or you just legit have to eat a **** ton of food because of your metabolism. It's more...

Not even. Do them throughout the day. A set when you get up, a set when you walk out of the door, when you get back, after dinner, before bed, that type of thing. It doesn't have to be super...

If you want to keep both the chinups and pullups (keep at least the chins) then do a couple sets of bodyweight pullups to failure after deadlift. Then weight your chins so you're getting between 6...

Why are you using dumbbells for the presses?

Low carb is not the way to go with a quickly progressing program like this, and you will never make as much progress as you could. IMO, slowly bulking...

Form is more important than weight, rest periods, or any of that. You'll either get hurt, have inflated numbers, or at the very least not get as much out of the exercise.

I honestly think some of this might be mental. At 22, 5'8", 150, if you are eating enough you should have no problem adding 5 lbs onto squats each workout, at least for a very long while. You form...

Add 5 pounds every time you bench or press. Then, when that gets too difficult, you microload and only add 2.5 lbs. Even when you don't think you can, just add it anyway. If you miss reps, you miss...

On point nutrition.

Second day of the new workout. Lower body and upper and lower back were a bit sore this morning. Stretching and foam rolling helped enough to get to the gym.

Press
165 / 3x5,5,3

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