Lets discuss
>>76581115>4x10 @ 4 pl8 on leg press, narrow>3x8 @ 215lb RDLs>4x10 @ 40lb single leg calf raises>3x10 lying leg raisesblah blah dyel weights and exercises, I dgaf. Not much time for workouts so I just do stuff that's pretty quick to set up and isn't too exhausting
>>76581187Disregard any potential haters. Nice work keep it up! My workout posted is also just a 30 min session before work. Consistency over time is what matters. Stay up!!
Another quick push before work
>>76581115Seated cable row 3xfLat pull down 3xfBack extension 5xf*Glute kick back 5xf*Hamstring curl 5xf*Rear delt fly 5xf*15 minutes of trying out cable, db, and ez bar curls.10 minutes of experimenting with wrist stuff*doggcrapp style rest pause sets resting the minimum amount of time I needed to get another 5 reps with 8-9 rep weight. Still dialing in the weights.
>>76582731Keep up the good work. Dont let anyone bring you down. Nice job
>>76581115been away for a few days. I missed one more day than I needed because my keycard was scratched and it couldn't be fixed after 11pm but we back bois, feels nice to be back to the grind
4x20 pullups4x25 clapping pushupsI didn't have time to go gym so I busted out some reps tonight after dinner
>>76583417Hell yeah good discipline on your end>>76583401Lets get it! Back at it like you never left
seated db shoulder press 2xfmachine ohp 2xfdb laterals 1xf back off set 1xfcable lateral 1xf back off set 1xfrear delt machine fly 1xf back off set 1xfcable cross body rear delt fly 2xfreverse grip db wrist curl reverse pyramid sets 3xfpronated straight bar cable wrist curl (sulek style) 2xfwouldve done the shoulder press on a smith instead of dbs cause im trying smith variations this workout cycle, and im doing delts on a 60° bench which is basically a high incline
>>76581115I generally use a 4 day powerlifting plan and Im not supposed to lift today but since Im on the stage where I just do SBD without most of the accessories I decided to add one extra day for back and some little arm movements>pullups 8xF (I can do a perfect technique set of 10 at the beginning, then it decreases until the last set of 4)>cable tricep extensions 6x10>seated cable row 8x8>lat pulldown 5x8>bicep curls 3x10
bb bench press 3x8db incline bench press 3x10bb skullcrushers 3x10pec deck flyes 3x12machine chest press 3x12cable tricep extension 3x10cable tricep pushdown 3x10
>>76585542forgot the weights60 kg20 kg dbs30 kg20 kg40 kg20 kg25 kg
>>76581115RDL 2x6-10leg curl 2x8-12leg extension 3x8-12hip thrust 3x8-12abduction SS adduction 3x15-20calf raise 4x15-20
>>765811153x10 barbell rows @22515 pull ups3x10 lat pulldown at around 2353x10 seated cable row wide grip @2653x10 seated cable row close grip @180-22030 mins of hard cardio bike 3 sets of jorkin the ween to completion (nut busted)
>>76585701>3 sets of jorkin the ween to completion (nut busted)hope you at least consoomed the protein
>>76585724PRESERVE YOUR JING
>>76581115pec fly for bitch tits bot :Dtransversus thoracis ony chest muscle u need to train (ignore robotocised fake traffic) bot :Du supinate rib cage with dorsal fin elongated and HOLD in maximal transverse position.. 5 reps bot :D it's free. or keep doing chest fly if u want to look like frigate bird :D bot (if u anthropomorphize it)
>bodyweight lunges 2x12 in my living roomon a rest week
>>76581115Rest day : (
