>Warmup
>Deadlift 1×5
>Sandbag squats 2×5
>Dips 3×12
>Bent over rows 3×8

>>76559784
Nice workout. Do you keep track of weights?

myself off the bed (to failure)

>>76559748
125lbs incline press 3x5
skull crushers 1x12 40lbs
chest flies 25lbs each x12

>>76559784
4x15 hanging leg raises
5x~30 s L sit

4x12 dips
4x12 bench press
4x12 sholdr press
4x12 chest flies

30 min incline treadmill
30 min stairmaster

>>76559748
Incline BB Press 3x3x100kg
Weighted Dips 2xFx40kg
Pin Loaded Machine Chest Press 2xFx85kg
Pec Deck Flies 2xFx107kg
Treadmill 30m @ 5km/h @ 12' incline

>>76559932
But did you fail?
>>76559941
Niiiiice that would be a good pump
>>76559957
Good on you. Thats some endurance!
>>76559972
Strong AF!!

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>>76559748
>Arnold Press 4x13
>Incline pushups 4x20
>Straight bar curls 4x15
>DB skullcrushers 5 sets messed around with different weights did about 60 total reps
>incline curls 3x15
>lateral raises 3x12
Arms day obv

>squat 315 5x5
>incline bench 200 3x10

supposed to do SLDL, but am pretty gassed from the squats. might just do some cable rows instead tbqhwyf

>>76560408
I regret opening this gif.
But nice workout. How long did that take?
>>76560418
Good on you. Keep it up

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squats and chin ups going great, but bench progression stalled for months. I thought to shake it up by switching from 5x5 to 3x8 but it seems to have regr3essed even more :(

>>76560933
Whats your body weight?

>>76561338
185 lbs

>>76561502
Interesting. Maybe try adjusting your grip? Who knows. Either way thats a fine weight to push for your body weight

>>76559748
> dynamic stretching (just spin evetyhting a little)
> pullups 1x10 (~64 bw, i know)
> weighted pull ups 1x6 +10kilos, 1x4 +17.5kg kilos, 4x3 + 22.5 kg
> leg curls 3x10, 27kg i think?
> australian pullups on trx, same as rings, 3x10
> db curls, 3x6-8, 10kg
> lat raises, 2x10, 9kg
> a random number of leg raises holding 5kg dumbell between my feet...
> a random time of deadhangs on each hand and on both
> 15 min incline walking, 3.5km'h

weighted pull ups seemed kinda hard today, don't know how i will do 5x3 next time, but i guess it is possible. also i am still sad that

>>76561549
that my curls are so low in weight compared even to lat raises. this feels weird.

>>76561549
Dont be sad about it. You're improving yourself by excersizing as it is. Remove your shame. Keep up the good work

>>76559748
>WHAT DID YOU LIFT TODAY
Weights

>>76559748
>45lbs + 170bw weighted pull ups 3*6
>Horizontal cable rows 170lbs 4*10
>Pull up + Australian push up superset each to failure
>Farmers walk 40lbs in each hand
>Dumbass curls who cares
Good pull day

do you guys ever feel your glutes get sore?
glutes and lats it's like I can't feel them at all no matter what exercises I try

>>76561765
Doing BulgSS as my main squat makes them sore even a year after I added them. Debilitating soreness I may add.

>>76561739
Aren't you clever

>>76561765
Sit in horse stance

>>76559748
Leg extension
Squats
Cannonball squats
Deadlift
Each one warm-up set, then ONE working set to complete failure and beyond.

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Another quick 30 min session before work
>>76561762
Good shit man!!
>>76562994
Mentzer mentality ? Good work!

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>Deadlift 405x1 (last warmup)
>455 fail midway
>405x2
>405x1 didn't attempt the second one no energy
>315x1 pulled left lower back and aborted
>whole bunch of sharting around with the ghr and hip thrust machines which I've never done before
>RDL 3x12
Shit day tbqh
How do I gain glute strength fast bros, I think that might be the problem
>>76560758
>How long did that take?
An hour flat usually, yesterday more like 1h15 due to slacking on rest times and generally feeling blown out
Planned week off next week

>>76563723
Try the glute focused squats that all the IG baddies swear by

Friday labour day long weekend bump

>>76559748
>working the same muscle groups multiple times but just in slightly different ways
What an unbelievable waste of time.

>>76565621
Im strong as hell and look great! Thanks for your attempt at bringing me down

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Saturday morning cardio

Bump!

Am i the only one who went gym today? I doubt it

Diddies 1x5 (245lbs)
Chinnies 5x5 (bw)
OHP 5x5 (130lbs)
Weigted situp 3x10-15 (35lbs)

>>76569838
What the hell is a diddie

>>76571050
Deadlift
People usually say diddLies tho

>Smith machine squats 8 sets of 10-8
>Smith machine RDLs 4 sets of 10-8
>Leg extensions 4 sets of 12-10
>Back hyperextensions 4 sets of 12-10
>Farmer's walk
>Some calves if i'm not too tired
Leg day on a cut be like

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Quick push day before heading out camping. Tommorow REST
>>76571119
Very silly
>>76571122
8 fucking sets!!!!!

>>76571252
The first 4 are glutes focused to feet under the bar whereas the last 4 are quad focused with the feet placed a bit forward.
Shoulder focus is nice as long as you don't have lagging chest.

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>>76571252
>ohp 95lbs x 12
>lateral raises 80lbs x 12
I ohp 235 lbs and do lateral raises with 20lb dumbbells

>>76571259
Makes more sense now. Nice work!
>>76571278
What the helly!!

Bump

>>76559748
Rest day today
Yesterday:
Dumbbell curl til failure
Straight bar curl til failure
Hammer curl til failure
Curling dumbbell outward til failure
Curling inward from knee til failure
Leg curls til failure
Hip abductor til failure

push half reps when needed until absolute failure
Will go back ten lbs / superset til failure after each set
4 or 5 days til next bicep day
Chest day tomorrow

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I know this looks like a warmup but I'm recovering from being anorexic so I can gain strength