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Hello I'm looking for a new program. Current weight:160 lbs
Squat max:100 kg /Bench:110 kg(not tested) but I hit 92.5 x 7. Deadlift :120 kg tested.
I can only afford to go gym 3 days per week but...

Leg day :(
3rd session :
Squats 50 kg x 8,8,8 :(
Leg Extensions 4p x 12,12,12
Leg Curl: 3p x 12,12,12
Standing calves : 6p x 15,15,15
Abs ****..

I need to get stronger on my legs....

Pull Session

1st session :
Pull ups 3 x 5
DB Row :20 kg x 8,8,8
Underhand Pulldown :50 kg x 8,8,8
Facepulls :3 p x 10,10,10
Incline DB Curls :5 kg x 10,10,10
Rope curls :4 p x 8,8,8

So it's been 1 year since I quit gym. I just came back to England on the 13th. Gym owner gave me 2 weeks to train for free and I just signed up for another month today. I'm doing a PPL routine.
1st...

Yeah man muscle memory is insane, I have been doing this body-weight routine for a week and im already getting my gains back. Yeah I lost weight I used to be 73 kg and now I'm probably like 68-69 or...

I wish I was back man, I haven't trained since the end of April. I made a pull up+ dip bar 2 months ago but I had no motivation. I just got my motivation back a week ago and I have been doing a 2...

Holy **** dude you made some gains since I last saw you and you got the abs that you wanted!

Today I did : Workout A

Pull ups 3 sets of 6 reps
Chin ups 2 sets of 6 reps and 1 set of 9 reps
Inverted rows 3 sets of 8 reps

Once I can do 3 x 12 for all of them I will do 4 sets and...

And you wonder why there is no progress? You must get stronger to get bigger. A 150 lbs bench could be reached in like 4-6 weeks of training on a good program. Get on fierce 5 as fluidZ said .. get...

So I went gym for like 2 years but now I can't go gym . I am going to make a pull up bar with dip bars on it. I have a belt so I can find some weights or something to attach and do weighted . Mikez...

Update : Thanks for keeping up with me on this journey guys. Unfortunately due to expensive gyms here I will have to get a dip/pull up station and some plates and 2 adjustables dbs at home . It...

Chest and arms pump .. Workout Time :40 mins.
Hot blonde girl complimented my gains , she was sexy as ****. I need to try buy some equipment for a home gym.. the total cost for going gym here is...

Try decline skull crushers and go behind the head.

I would do the DB Shoulder Presses before the Incline DB presses. Also instead of rope pushdowns , I would do an exercise for the long head of the triceps such as overhead db extensions 1 arm or 2...

Gym tomorrow.. It was Easter in Romania so the gyms and shops were all closed for like 5 days. Push day tomorrow and pull on friday then next week MWF = Push,Pull,Push

Dammnnn you went to 3 different cities shiiit.

Well your chest is at intermediate level . Probably wendlers 5/3/1 , an upper lower or a ppl program would be better then your bro split. PPL is pretty good if you can go gym 6 times per week and...

How about doing an actual program instead of the typical bro split?

Move on brah , while you will be away for a year , she will get banged by like 10 different guys. LTR do not work . Try smash as many times as possible before you leave though.

lol mods are savages