wats ur gym routine (4 Viewers)

[kfnmpah]

anyway, i'm starting to swim a lot more. it's the fucking best hey.

monday: rest/swim
tuesday:back, hamstrings
lat pull down
seated row
bent over row
stiff leg deadlifts
leg curl
leg press, feet positioned low and toes slightly turned out to target my inner thigh muscles

wednesday: swim 1-1.5km

thursday: chest, triceps
negative push ups (lol can't do more than 4 normal ones properly yet)
incline bench superset with flies
chest press
lying extensions
dips
diamond push ups
swim however much until i'm fucked

friday: swim ~1-1.5km
saturday: rest
sunday: shoulders, core/abs swim
upright row
lateral raises
seated db press
front raises
1 minute hover
weighted russian twists
pulse ups or hanging leg raises
repeat abs stuff x 3 with no rest

 

[3PiCFail]

anyway, i'm starting to swim a lot more. it's the fucking best hey.

monday: rest/swim
tuesday:back, hamstrings
lat pull down
seated row
bent over row
stiff leg deadlifts
leg curl
leg press, feet positioned low and toes slightly turned out to target my inner thigh muscles

wednesday: swim 1-1.5km

thursday: chest, triceps
negative push ups (lol can't do more than 4 normal ones properly yet)
incline bench superset with flies
chest press
lying extensions
dips
diamond push ups
swim however much until i'm fucked

friday: swim ~1-1.5km
saturday: rest
sunday: shoulders, core/abs swim
upright row
lateral raises
seated db press
front raises
1 minute hover
weighted russian twists
pulse ups or hanging leg raises
repeat abs stuff x 3 with no rest

I DONT SEE SQUATS.

 

[b00m]

11-12 months-ish?

need to work on inner back tbh

 

[jezzmo]

11-12 months-ish?

need to work on inner back tbh

mate, pretty cut and babin'. i've got a wet bro boner.

 

[iRuler]

11-12 months-ish?

need to work on inner back tbh

interesting

show your 8 pack too bro

 

[b00m]

mate, pretty cut and babin'. i've got a wet bro boner.

thanks, but quite far from cut lol. I'm sitting at about 15-16% bf imo. dodgy online bf calcs say about 15% which i think is about right

hence, have a little gut still. abs appear in the morning though!

 

[iRuler]

Take pics in the morning

 

[b00m]

ahh

shame about today's pro bb'ers

 

[annagurl]

gaining weight way too fast recently, have stopped mass gainer, but i still keep gaining weight


I think i've gained nearly 3kgs in under a month


it's scary, because i couldnt gain it before

 

[iRuler]

lol a bit too late

 

[a c]

gaining weight way too fast recently, have stopped mass gainer, but i still keep gaining weight


I think i've gained nearly 3kgs in under a month


it's scary, because i couldnt gain it before

3kg a month is not too fast.

Your paranoia about gaining weight will be self-defeating.

 

[annagurl]

lol a bit too late

shut up iruler

3kg a month is not too fast.

Your paranoia about gaining weight will be self-defeating.

it's all fat, I don't think much of it is muscle

 

[iRuler]

Start eating healthy and continue exercising, turn that fat into muscle, win win.

 

[3PiCFail]

Start eating healthy and continue exercising, turn that fat into muscle, win win.

Can't turn muscle into fat two different things.
Anyway,
Mushroom tip Pushups
Sugar Wall Presses
Snap Crackle and Pop lifts.

 

[iRuler]

Can't turn muscle into fat two different things.

You know what I meant. Get rid of one build the other.

 

[b00m]

3kg a month is not too fast.

Your paranoia about gaining weight will be self-defeating.

for a girl it may be imo. they don't record as much strength gain

 

[annagurl]

You know what I meant. Get rid of one build the other.

dat dere dirty bulk


well tbh, I inflicted it on myself


have been eating a lot and taking in the same amount of calories as when i did gym, but gymed less this past few weeks
so there was a lot of excess I guess

 

[annagurl]

gaining weight way too fast recently, have stopped mass gainer, but i still keep gaining weight


I think i've gained nearly 3kgs in under a month


it's scary, because i couldnt gain it before

I lost 2kgs since I made this post, because i've been off mass gainer shakes. I don't think it's fluid intake though, because i'm consistently drinking roughly the same amount of water everyday.



Gym is incredibly hard now that I go less. I find it hard with arm exercises because there's this muscle I feel like i'm pulling if I try to push myself.
Atm:
- Bench Press
- Shoulder press
- 50 sit ups
- chin ups
- squats
10 reps of 3 sets of each


i've been lazy and that's all I do in the gym these days, when I bother going.

 

[Alexis Texas]

do a proper hypertrophy routine.

Today I'm doing arms. Biceps then triceps because if i work triceps first they fire during bicep exercises which is incredibly frustrating

barbell 21's x 3 sets
pull ups, underhand grip
incline curl, 4 sets left arm, 3 sets right arm
barbell curls
lying db tricep extension
dips with feet on a bench
tricep push down
close grip bench press

then final superset to get the blood back to my biceps before my post workout:
barbell21s superset with hanging dips (like on parallel bars) x 3 sets

then chill out for ~10 minutes

then 20 minutes of HIIT on whatever machine. Either cross trainer, bike or 30 second sprints with 3 minutes rest on the rower

 

[Alexis Texas]

just because you didn't get into reserves, don't give up. you said you still had a chance and doing weights makes you heaps hot if you don't get massive. (which you can't anyway if you don't take roids)