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    I'd just recommend you do a format of Jonnie...

    I'd just recommend you do a format of Jonnie Candito's advanced novice routine, which is an upper lower, and involves a moderate amount of deadlifting.


    ...
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    I hope OP wasn't banned for this thread. He seems...

    I hope OP wasn't banned for this thread. He seems like a ok guy.
  • You can! Behind the back shrugs, with bent arms,...

    You can! Behind the back shrugs, with bent arms, is kinda the movement pattern you're talking about. Requires far less weight than conventional shrugs.


    HDFZpd3-Qrc
  • You'd still need someone to program the computer...

    You'd still need someone to program the computer and their biases would show because of the subjective criteria of what is best for a nation.
  • If you're curling as you lift the weight, (rather...

    If you're curling as you lift the weight, (rather than just using your rear delts and traps), then yes you're also using biceps. You might find that it involves a bit of rear delt, and quite a lot of...
  • Citation needed

    Citation needed
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    It's not war propaganda you mong. All war movies...

    It's not war propaganda you mong. All war movies suffer the problem of being seen as pro war because it depicts war as an adventure and inevitably showing a victory of the main characters. That...
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    What makes you think that the average female porn...

    What makes you think that the average female porn star spends 8 hours on a set getting pounded, 5 days a week?
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    8th day in a caloric deficit. Feeling fine....

    8th day in a caloric deficit. Feeling fine. Though, that shouldn't earn me any points. If you're not feeling fine 8 days into a caloric deficit and being over 10% bodyfat, then you've got something...
  • Refeed day once a week. HHHNNNNGGGGG

    Refeed day once a week. HHHNNNNGGGGG
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    Today was the upper body day focusing on vertical...

    Today was the upper body day focusing on vertical pulling, shrugs, and shoulder isolation. Didn't aim for PRs on most things but the light weight felt pretty easy which is a good sign.

    Day 5 of a...
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    You're getting out of your 'novice' status on the...

    You're getting out of your 'novice' status on the OHP. Your 5/3/0/0/0 was likely due losing some neural efficiency from the week off. The 5/0/0/0/0 following this was due to the cumulative fatigue...
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    That's why I'm done ITT, catboy.

    That's why I'm done ITT, catboy.
  • As other have said, which has turned out to be...

    As other have said, which has turned out to be appropriate since your weight doesn't change really, increase the calories. 3 pounds of body mass weight gain a month should be good for you right now....
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    Talks like a red, insults people like a red,...

    Talks like a red, insults people like a red, takes the opposite advice of what the thread he made tells him, like a red. Have some more red, OP.






    They're arguing, you nitwit.
  • 'I just want to look him in the eye and see him...

    'I just want to look him in the eye and see him recognise the guilt of being part of a cog in the machine of holocaust.'



    *Oskar keeps falling asleep while on the stand*



    ayyyy lmao
  • Poll: I'd rather watch strongman over a bodybuilding...

    I'd rather watch strongman over a bodybuilding contest 95% of the time. But I'd rather watch skim-watch the Mr Olympia than strongman. Unless it's a final of World's Strongest Man. Then I'd be torn.
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    Been away from gym for a bit. Out of town. Had a...

    Been away from gym for a bit. Out of town. Had a couple workouts back prior to this one, and was a bit weaker, just getting back into things now.



    Bench Press:



    90kg for 4 sets of 5, 5,...
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    This. If you can hit... around 250, say,...

    This.




    If you can hit... around 250, say, for 5, that's roughly indicative of a 300lb 1RM. 255lb for 5X5 might put you there. I've put in effort not to word this too strongly since there's a...
  • lmao such is life on the misc

    lmao such is life on the misc
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