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Anonymous09/19/26, 02:13No.77524457What's your current programming look like?
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Anon09/19/26, 02:15No.77524459
PHUL
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Anon09/19/26, 02:15No.77524461
Well it's better than how he's holding the bar.
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Anon09/19/26, 02:17No.77524465
What's your current repetitive wogspam look like?
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Anon09/19/26, 07:35No.77524760
what about you guys?
how about you guys?
EAT SHIT AND DIE
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Anon09/19/26, 12:12No.77524988
bench 3-4x a week for a few weeks then deload, repeat until 500
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Anon09/19/26, 12:48No.77525022
a: squat, bench, chinups
b: deadlift, ohp, chinups
c: split squat, bench, chinups
I haven't had any gains ever so don't do this. It is on top of 10 hours of cardio per week though.
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Anon09/19/26, 13:10No.77525039
rubbers every few days:>bitchen botten gptlum? :D
upright paced walk every few days:
[/fit/thread/77522243#p77523221]
>a friend of mine does 20 minute sessions of upright paced walking, he says he's experimenting with the meme "chad" walk as well - he's got calves like a greek god from it and nice proportionate legs and good looking perky butt to boot :D
>>you don't have friends anon
>well then must have been me :D i see u sanitized entire board of my posts bitch bot gpt, how cute
[/fit/thread/77522243#p77523221]
[/fit/thread/77522243#p77523572]
>a friend of mine does 20 minute sessions of upright paced walking, he says he's experimenting with the meme "chad" walk as well - he's got calves like a greek god from it and nice proportionate legs and good looking perky butt to boot :D
>>you don't have friends anon
>well than must have been me :D i see u sanitized entire board of my posts bitch bot gpt, how cuteoh yeah i do that opposite of deadlift as well every few days
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Anon09/19/26, 14:31No.77525101
Im doing Canditos linear upper/lower. coming back to lifting after about 6 months away due to heavy work and classes.
I get sick of SS/SL simple 3 x fahve and I want to ramp into candito 6week once i plateau
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Anon09/19/26, 15:45No.77525200
6 squat singles at 75% of my max and 3 sets of chinups to failure every day
t. squats 300kg and can do a 400lb total weight chinup
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Anon09/19/26, 19:33No.77525489
Mon: U + swim
Tue: L + Judo
Wed: run
Thu: U + swim
Fri: L + run
Sat: Swim
Sun: rest
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Anon09/19/26, 20:13No.77525525
>Monday: upper body (weighted calisthenics and skills);
>Tuesday: lower body (power cleans and squats, then I run a bit);
>Wednesday: upper body (only skills);
>Thursday: run and jumps;
>Friday: upper body (same as monday);
>Saturday: lower body (same as tuesday).I got to the point where I only do stuff that I enjoy doing and I highly recommend it.
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Anon09/19/26, 20:15No.77525528
Push, sprint+lift legs, pull, sprint, push, lift legs, pull
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Anon09/20/26, 08:31No.77526318
I kinda do the same thing every workout, though the first part is different. 3x a week so one week I'll do 2 A 1 B, the next 2 B 1 AA
KB press 5xAMRAP
KB clean 5xAMRAP (I keep them separate atm as I'd like my clean to be snappier)
Zercher squat 3x10 or work up to a heavier 1x10B
Weighted chins 3xAMRAP
Weighted dips 3xAMRAP
RDL 3x10 or work up to a heavier 1x10I do a set of chins, rest 2 mins, set of dips, rest 2 mins etcThen I do some bodybuilding, like the above except i rest 1 min
bb curls + lying tricep extension (long head style), trap movement (either shrugs or a lying fly type thing) all 3xAMRAPthen I finish off with some core exercises with 1 minute rest, during which time I do some kind of neck exercise:
recently this has been side bends, back extension, club shield cast, club sword swings but I'm going to add in some farmers walks and maybe some other rotation-y movement soon. If I have to cut things short due to real life reasons I do some planks later on in the day.I keep 1 or 2 reps in the tank though I tend to go a bit harder on my last workout of the week as I have 2 days to rest.