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Today was Back and Biceps.

17/2/24 Back / Biceps

Deadlift 135kg x 6, 5, 5
Row 70kg x 7, 7, 7
Pull-ups 7, 5, 4
Ez bar curl 40kg x 8, 6, 6
Hammer curl 15kg x 7, 6, 6

What would you pick?

My top 5 would be:

- Squat (SSB or high bar)
- Bench press
- Deadlift (conventional)
- OHP
- Chin-ups

Rippletits recommended these a few years ago, but shortly retracted his statement because they seemed to be a common cause of bicep tears

Back at it

29/1/24 Shoulders

Overhead press 45kg x 8, 6, 5
Seated db press 20kg x 10, 8, 6
Upright row 40kg x 12, 12, 10
Db side raise 12.5kg x 10

Was in a rush and damn near broke 2 of...

Which do you brahs prefer and why? Yes I know pendlay rows are done with a barbell but I’m talking about holding the bar in the air vs resetting the bar on the ground for every rep.

When I first...

This - I don’t bulk anymore.

Brb moonface

Brb feeling bloated and sluggish

Brb reduced food quality to satisfy higher calorie intake, leading to worse skin quality, digestion and overall...

That seems about the biggest I can get while still having visible abs

Tried them once like 10 years ago, felt awkward as fuk, then I realised you need a special attachment for it

I was literally just wrapping my hands around the barbell

Which 2 did you pick?

When I first started lifting I picked big and natural, but now as I’m getting older (turning 26 soon) I’m starting to veer more towards lean and natural

I can’t imagine a man who implemented progressive overload all the way to a 550x5 squat making a post like this

Also I’d love to see those studies, seeing as it contradicts everything I’ve heard...

Physique is coming

Looked hella good today after hitting shoulders

Today was Shoulders.

5/1/24 Shoulders

Overhead press 45kg x 8, 6, 5
Seated db press 20kg x 8, 8, 8
Upright row 40kg x 12, 10, 10
Db side raise 10kg x 12, 12, 12
Rear delt fly 15kg x 10, 10,...

All men have this problem, especially miscers.

Today was Legs.

3/1/24 Legs

SSB squat 95kg x 6, 5, 5
RDL 105kg x 8, 6, 6
Bulgarian split squat 15kg each hand x 6, 6, 6
SSB good morning 50kg x 6, 6, 6

Time: 42 minutes.

Today was Chest and Triceps.

2/1/24 Chest / Triceps

Bench press 70kg x 12, 10, 6
Reverse grip bench press 50kg x 11, 10, 10
Incline db press 25kg x 10, 7, 7
Dips 0kg x 10

Time: 32 minutes.

Lolwut? Zyzz had like 30-40lbs of muscle on Ronaldo

Lol

Goal is to surpass that brah. I wanna bench 100kg x 10, SSB squat 140kg x 10 and deadlift 180kg x 10 this year

Previous bests were 100kg x 5 bench, 140kg x 5 squat with straight bar and...

Thanks for not negging me, for once.

Squat
Bench
Deadlift
OHP
Chin-ups
Rows

And I would probably rotate them on an A/B split like this:

Workout A:

-qSeVKCtprs