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it means people want to make you feel guitly that your race has literally won EVERYTHING that actually matters in history regarding white ppl vs other race. it means they're jealous. it means they...

bench accessory
close grip pause bench
135x5
225x5
275x10 pr for close grip pause

machine chest press
200x10
250x10
260x10

10x10 leg extension with stack

10x10 hammer seated leg curl 4 plates
1x20 same weight loose form

5x20 lying ham curl 1/2 stack

squat 315 3x1 just for some practice

back
cant to heavy rows right now, soon... soon

cable rows
stack 10x10
stackx29

behind the neck pulldowns
1/2 stack 10x10

shoulder training
machine ohp with neutral grip
stackx 15 pr
3/4x 22 pr
1/2x 30

push press minimal leg push
225x10

lateral raise loose form but no swinging

i dont think you ppl realize that if you throw in race as a percentage of total population than the figures level out to almost even

lol, u mean white people bail you out, gtfo
btw do you even math bro, roughly 17 percent of this country is black and 63 percent is white, 14.7 million suicides are white and 5.5 million are black...

405 pain free squat out of ****ing nowhere,...
10x10 leg extension
10x10 leg curl
10x10 donkey calf
10x10 hyperextension no extra weight
reverse hypers to help disc

did speed deadlifts to get back into deadlifting after a long break, just deadlifted as fast as i could and let go at my hips

135 10x1 because i let go of the weights the bar jumped above my head,...

yesterdays leg session, disc still not fully healed but much better

Squat
225x10 pain free

leg extension
stack
10x10

leg curl

todays benching, right elbow was not cooperating

flat dumbell bench
40sx5
60sx5
80sx5
100sx5
125sx9 had 15 or so but some ******* dropped the dumbells so hard the handles were bent and they...

My trainings pretty much as follows

Monday bench
tueseday legs
Wednesday Back
Thursday Legs
Friday shoulders
Saturday Legs

leg frequency due to not being able to train them because of the...

Havent been on here in forever,
Updates:
bodyweight up to 326 at same bodyfat percentage, recent disc bulge, working up to my old maxes
current prs,
Bench press 410 1rm, 295 close grip 10 rep...

quick tip, have a ****ty gym bench, put a bathmat where your shoulders go to maintain an arch, you've made a competition bench

rack pulls 1.5 inches lower than last time ( standing on 5s and wearing thick shoes) deadstop, about a centmeter above knee joint
135x5
225x5
315x5
405x5
495x5
585x 2x3
675x1
700x x3 pr, had...

2 inch above knee rack pulls, about a 6 inch rom ( from where my shorts start in my profile pic on my left, your right leg) making sure not to put bar behind knees and to fully lock out my shoulders...

bench day
flat bench
135x10
225x5
pyramid 1 minute rests
255x10
265x10
275x10
285x9 almost had 10 will have next time (current pr with 285 is 12 almost 13 so not bad considering the burnout)...

back training
Cable rows
1/2 stack x10
stackx10
stack plus 25x 10
stack plus 47.5x 16

shrugs
135-405x10
495x5

this is my (fatfuqs) recounting of my training, feel free to criticize (constructively, all haters will be raped in front of their grandparents)

current stats
6 foot 3
317 morning weight (47...