Thread 76516224

Lets discuss

10kg RDLS for stretching 1x8
95kg back squat 1x7
70kg ohp 1x1
BW Hanging leg raises 1x10

>Yesterday
10kg RDLS for stretching 1x8
+7.5kg chin ups 1x8
90kg backsquat 1x5
BW dips 1x8
BW Hanging leg raises 1x8

My aim is to get into this routine as it should take 15-20 mins at most.
Barbell Squats: 1 set x 7 reps (daily)
Weighted Chin-ups: 1 set x 8 reps (daily)
Overhead Press: 1 set x 5 reps (daily)
Hanging Leg Raises: 1 set x 10 reps (daily)
Weighted Dips: 1 set x 8 reps (daily)
RDLS 1x8 (daily)

But at the moment my right shoulder cuff is a little fucked.
Total volume basically equals any decent lifting routine.

>>76516262
Stay hard! (No homo)

Sunday bump!

No one lifting today eh

>>76516224 (OP)
i did 50 pushups
150lbs

>>76516224 (OP)
I lifted my cousins' kids, spinning them around. Few dozens of times. 20-30kg.

>>76516522
Consecutively or total?
250 lbs
>>76516528
Based family man

>>76516224 (OP)
Very good regimen. HIT gang?

>>76516622
Thank you! I dont know honestly. Just keeping busy and staying fit

today is push workout |

8-12 face pulls
12 band stretch, 10+10 quadruped thoracic rotation, 10 blackburns
5-8 wtd dips:
8-12 db overhead press
12-15 wtd close grip pushup
8-12 1-arm db overhead extensions
12-15 db lateral raises
8-12 cable tricep pushowns
2x25 neck curls SS neck extensions @bw:
2x30s neck static side holds
5x60 wrist pronation
30m boxing/cardio

a lot of memes yes

L8 nite bump

>>76516961
Push workout but your first excersize is face pulls? Lol. Hell of a workout though. How long did that take?

finally able to lift after some time off due to getting t-boned

Bench Press:
10 x 185, 6 x 205, 4 x 215, 3 x 225, 2 x 240, 3 x 255

Superset:
Dumbbell Lateral Raise: 12 x 20, 12 x 20, 12 x 20, 12 x 20
Dumbbell Shrug: 15 x 25, 15 x 25, 15 x 25, 15 x 25

Superset:
Seated Dumbbell Shoulder Press: 8 x 55, 8 x 55, 8 x 55, 8 x 55
Lat Pulldown With Supinated Grip: 10 x 100, 10 x 100, 10 x 100, 10 x 100

Superset:
Dumbbell Lateral Raise: 10 x 10, 10 x 10, 10 x 10, 10 x 10
One-handed T-Bar Row: 8 x 100, 8 x 100, 8 x 100, 8 x 100

Superset:
Tricep Kickback: 10 x 15, 10 x 15, 10 x 15, 10 x 15
Seated Dumbbell Curl: 12 x 25, 12 x 25, 12 x 25, 12 x 25

Superset:
Zottman Curl: 12 x 15, 12 x 15, 12 x 15, 12 x 15
Barbell Lying Triceps Extension: 10 x 45, 10 x 45, 10 x 45, 10 x 45

wish Strength Log had a way to screencap the workout that wasn’t long as fuck

>>76517032
I do them everyday for shoulder health
Took like 2 hours (maybe a bit more) cardio included. But I have a home gym so it's all good, no time wasted on driving.

fucked my trap so i just did a light leg day

seated hamstring curl
1x10 118kg
2x7 127kg

seated calf raise
2x12 90kg
1x12 80kg

smith machine hip thrust
1x12 170kg
2x10 190kg

adductor machine
1x12 305kg
1x15 305kg

bayesian curls
3x8 25kg

>>76516224 (OP)
I didn't. I went on a 3 mile run like my favorite video game character sonic the hedgehog

>>76516224 (OP)

power snatch
2x3x50kg
3x70kg
2x75kg
2x3x75kg

snatch 1st pull
6x90kg
6x100kg

abductor and adduction work

muscle upright row
7x40kg
7x60kg

>>76517097
Very tism rizzm of you
>>76517048
Thats awesome to have a home gym. My spouse wants one for the convenience, but were not there yet. Good on you

Don't train today but this was my last workout:

hack squat
122.5kg x 7
120kg x 7

leg press
220kg x 5
200kg x 5

rdl
120kg x 6
100kg x 6

dumbbell row
32kg x 10
32kg x 9

crunch machine
25kg x 7
20kg x 7

>>76516537
pushups guy here
i got to 100. had to do 4 sets because i was gassing at 25.
i also did a couple sets of bicep reps and some shoulder presses.
honestly i'm pretty happy with it. i usually don't work out much. i'm skinny so i can see the pump in real time, it's nice.

>>76517048
>I do them everyday for shoulder health
idk why you wouldn't train them how you train muscles you want to get stronger. Like why not ohp every day too? But if it works.

>>76517624
Lets go!!! Glad to hear it. Congratulations!
>>76517155
What a nice meme. Nice work snatching!
>>76517078
If thats light, youre strong as hell! Hoping for a speedy recovery

>>76517041
Hope you're doing alright. Really good numbers there. Take good care!
>>76517327
Well done! Insane RDL weight btw

x1 lifting myself off the bed (to failure)

>>76518322
It is a start

mine.

>>76520593
Hey well done! Thanks for sharing.
I rested today

>>76516224 (OP)
Bench 3x3 (235, 235, 245)
Incline DB bench 4x6 (80s) + tranny rows 4x10 (95)
Incline pushups 4x20 + rear delt flies 4x15
>+ means superset obv

>>76521884
*decline pushups I'm a retard

>>76521884
Nice weight on your lifts. Whats the photo represent to you ?

Pretty redpilled workout

>>76521922
I was looking at old /pol/ hurricane threads since I'm a floridafag and the season's kicking up and that's one of the many images in there
Behold, the gallery of southeastern weather slampigs you never knew you wanted
https://archive.4plebs.org/pol/thread/482899400/#482902228

Full body, strained my lateral delt on lateral raises and misplaced my Ankle on leg extensions, they both hurt, feelsbadman

>>76516224 (OP)
Nothing but next workout is this

Deadlift 1x5/3x5
OHP 5x5
Weighted Chinup 5x5
Ab wheel 3x10

**Flat Bench (RPT)**
3x 6/8/10

**Seated Shoulder Press (RPT)**
3x 6/8/10

**Dip**
3x Whatever

**Upright Rows**
3x8

**Skull Crusher**
3x8

**Weighted Sit Ups**
3x12 (Last until failure)

3 muscle ups
10 pull ups
10 weighted dips
10 push ups
3x5 Deadlift
3x5 Squats

That’s it

>3x10ish Smith Machine squat
>3x8-10 RDL
>x3 Suitcase carries Down/Back
>x3 Core bracing
>3x12 Leg Extn

Bottoms up Weighted Dips:
145x6.5, 125x8, 90x10

Barbell Curl:
115x10, 115x8 - 2negatives, 85x16 dropset 65x14

Dyel beginner here

3x6 pull ups w 30 lbs assist
3x8 machine preacher curl 65 lbs
3x10 hammer curls 20 lbs
3x10 high machine row 110 lbs
3x15 leg raises