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Apr 19, 2017 - >>41127756. A Squat 3x8/5x5/3x3/4x1 Periodized Deadlift 5x5 chinups 3x3 attempts followed by negati

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4cdn workaround seems to be working. Please contact us on IRC if the archive freezes. /routine/ - Routine General Anonymous Wed 19 Apr 2017 17:28:56 No.41127756

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Quoted By: >>41127811 >>41127832 >>41127835 >>41128046 >>41128049 >>41129172

Routine General Share your routines here. Also, what's a good routine/diet to fix birthing hips? Anonymous Wed 19 Apr 2017 17:40:57 No.41127811

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>>41127756 you mean youre a man with hips? i dont think you can exercise bones away dude Anonymous Wed 19 Apr 2017 17:46:10 No.41127832

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Quoted By: >>41128001 >>41128036

SauceNAO

>>41127756 running alphadestinys naturally enhanced program. been on it for 2 months and made significant progress >inb4 alex pls go View Same

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Anonymous Wed 19 Apr 2017 17:47:20 No.41127835

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>>41127756 Should I even bother doing more than 5 reps?

Anonymous Wed 19 Apr 2017 18:14:42 No.41128001

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Quoted By: >>41128143

>>41127832 Do you have pics? Do you also have womanly hips? Anonymous Wed 19 Apr 2017 18:21:53 No.41128036

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Quoted By: >>41129576

>>41127832 Does someone have a torrent or mega link? Anonymous Wed 19 Apr 2017 18:22:59 No.41128046

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Quoted By: >>41128091

>>41127756 train your lats and obliques Anonymous Wed 19 Apr 2017 18:23:24 No.41128049

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>>41127756 A Squat 3x8/5x5/3x3/4x1 Periodized Deadlift 5x5 chinups 3x3 attempts followed by negatives 3x8 Rows 3x8/5x5/3x3/4x1 periodized alternate between the order in which chinups and rows are done B Bench 3x8/5x5/3x3/4x1 periodized OHP 3x8/5x5/3x3/4x1 periodized Dips 3x8-12 assisted alternate the order with which bench and ohp are done periodize such that 3x8 failure + 1 day to try again = switch to 5x5 at that weight and so on. I've been thinking about switch it to abxabxx but gym/work hours conflict Anonymous Wed 19 Apr 2017 18:33:50 No.41128091

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>>41128046 Yeah I get that, but I mean a full routine. Also progress pics of guys with the same problem would motivate me. Anonymous Wed 19 Apr 2017 18:37:24 No.41128109

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Quoted By: >>41128129 >>41129496

I'm thinking about running stronglifts5x5 Y/N Anonymous Wed 19 Apr 2017 18:40:44 No.41128129

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>>41128109 alphadestiny novice program is strictly better, aswell as jason blaha ICF Anonymous Wed 19 Apr 2017 18:42:49 No.41128143

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Quoted By: >>41128160

>>41128001 yeh i have some nice tuff hips. why dat mater Anonymous Wed 19 Apr 2017 18:44:45 No.41128160

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Quoted By: >>41128171

>>41128143 Because I don't like mine and need motivation, so upload progress pics pls Anonymous Wed 19 Apr 2017 18:46:33 No.41128171

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>>41128160 big hips r good man what u on about View Same

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Anonymous Wed 19 Apr 2017 21:05:09 No.41129172

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>>41127756 quick /rundown/ on the riddleman >Smith machines bow to the Riddlemaster >In contact with LA Times crossword editor >Possess calculator-like abilities >Control calorie intake with an iron but fair fist >Own puzzles & skateboards globally >Direct descendants of the ancient youtuber blood line. >Will bankroll the first cities in Mars San Fransisco (Scooby's Workshop will be be the first gay bar) >Own 99% of Sudoku editing research facilities on Earth >First designer rubiks cubes will in all likelihood be Scooby cubies Anonymous Wed 19 Apr 2017 21:18:08 No.41129277

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I've been doing something similar to this for the last ~12 weeks and had good results with it. but progress is slowing down. Day 1 Workout A Exercise Sets Rep Goal Squats 3 25 Bench Press 3 25 Barbell Rows 3 30 Still Leg Deadlifts 2 20 Seated Arnold Press 3 30 Skullcrushers 2 20 Dumbbell Curls 2 20 Calf Raises 2 30 Plank 2 60 sec Day 4 Workout B Exercise Sets Rep Goal Deadlift 2 15 Overhead Press 3 25 Leg Press 3 45 Pull Ups 3 AMAP Incline Dumbbell Bench Press 3 30 Cable Tricep Extensions 2 20 EZ Bar Curls 2 20 Leg Curls 2 25 Decline Weighted Sit Ups 2 10-25*

could you recommend me a good 2 day workout ? 2 days just work so much better for me and I think my goals are quite achievable with it. but most 2 day workouts I find seem gimmicy simlpe and compound move heavy would be nice Anonymous Wed 19 Apr 2017 21:30:21 No.41129369

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I'm also on a 2 day workout latley but I kinda made it up as I went. could you guys tell me if it's completly off or if I should add something ? I do rep goals ,big lifts are 3>25 and smaller lift 2>20 A ropeskipping squat 3 25 bench 3 25 curls 2 20 militarypress 3 25 skullcrusher 2 20 high pulls 2 20 shrugs 2 20

B ropeskipping Deadlift 3 25 bench 3 25 curls 2 20 Pullups 3 AMA cable pulldowns 2 20 shrugs 2 20 it's kinda samey but I feel like I can focus better on similar / same movements. Anonymous Wed 19 Apr 2017 21:35:46 No.41129412

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I've just started a greyskull lp routine that I've customised for my goals. Mainly the edition of pull-ups cus I want to get really good at them. I think there might be a bit too much pulling compared to pushing but I really want to get a stronger back cus mines lacking. Any advice is appreciated. Monday: 3x5+ Bench/OHP + Lat Raises (alt) 3x5+ Rows/Chin-ups (alt) 3x5+ Squats 3x10+ Dips Pull-ups Calf raises Leg raises Wednesday: 3x5+ Bench/OHP + Lat Raises (alt) 3x5+ Rows/Chin-ups (alt) 1x5+ Deadlifts Pull-ups Reverse crunches Cable twists Friday: 3x5+ Bench/OHP + Lat Raises (alt) 3x5+ Rows/Chin-ups (alt) 3x5+ Squats 3x5+ Close grip bench Pull-ups Calf raises Sit-ups —————— Anonymous Wed 19 Apr 2017 21:40:49 No.41129455

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Quoted By: >>41129491

I haven't divided the days and workouts up yet, so maybe a bit of guidance would be nice but this is what I've got so far. A B L x C D x A/C – Abs, Biceps/Triceps, Shoulders Preacher Curls 3x10 Incline Hammer Curls 3x10 BB Curls 3x10 Triceps Pushdowns 3x10 Triceps Extensions 3x10 Standing BB Overhead Press 5x5 Seated DB Overhead Press 5x5 Alternating Hand Landmine Press 3x10 Delt Raises 3x10 Reverse DB Flys 3x10 Generic Ab Exercises B/D- Abs, Lower/Upper Back, Forearms, Chest T-bar Row 3x10 Bent Over Rows 5x5 Wide Grip Pullups 3xF Facepulls 3x10 Deadlifts 5x5 Goodmornings 5x5 Weighted Back Hyperextensions 3x10 Farmers Walks Static Holds 5xF Fat Grip Deadlifts 3x10 Flat Bench 5x5 DB incline Bench 3x10 Cable Flys 3x10 Generic Ab Exercises L- Legs Squats 5x5 Seated Calf Raise 3x10 Sled Drag Leg Curls 3x10 Leg Extensions 3x10 Hip Ad/Abductors 3x10 DB Lunges 3x10 X- Rest Anonymous Wed 19 Apr 2017 21:45:50 No.41129491

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Quoted By: >>41129516

>>41129455 Are you saying that A/C exercises would be divided between two days? Same for B/D? Anonymous Wed 19 Apr 2017 21:46:13 No.41129496

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>>41128109 no stronglifts candito linear is pretty good Anonymous Wed 19 Apr 2017 21:48:48 No.41129516

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>>41129491 yeah, A/C and B/D exercises would be divided up into like a Monday/Friday for A/C and a Tuesday/Saturday for B/D i just haven't got that far in making the routine yet. View Same

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Anonymous Wed 19 Apr 2017 21:53:16 No.41129549

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I recently went on testosterone replacement therapy and taking sarms. Workout 1 Bench press - 3 Bent over BB row - 3 Assisted pull-up - 2 DB shrugs -4 Cable chest fly - 3 DB incline press - 3

Cardio 1 HIIT - 20 to 30 minutes

Workout 2 BB bicep curl - 3 Tricep pull-down - 3 Back cable row - 2 Arnold press - 4 Band bicep curl - 4 Tricep kick-back - 3

Cardio 2 HIIT - 20 to 30 minutes

Workout 3 Land mine incline press - 3 Bands bench press - 3 Lateral raises - 3 Oblique pulls -3 Forearm curls - 3 Incline push-up - 3 Face pulls - 3

Cardio 3 HIIT - 20 to 30 minutes

Workout 4 Step-up - 3 Squat - 3 Back extensions - 3 Leg raises - 4 Kneeing squat - 3 Tricep skull-crusher - 3 Anonymous Wed 19 Apr 2017 21:55:51 No.41129576

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>>41128036 This. I refuse to believe people run Naturally Enhanced. Surely would have found a PDF or somehing by now. Anonymous Wed 19 Apr 2017 23:07:27 No.41130284

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today is upper body day, lads >5x5 bent over rows, but i'm gonna try seal rows today >3x5 bench >2x5 ohp >rear delt flies >ab wheel >neck curls i'm adding in some light neck work to see if it actually works, since i'm a 16'' necklet

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