Serious Fitness General

Johnny B. Goode

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I’m just holding out for that winter bulk I’m seriously out of shape from work but I’ve sussed out a pretty good workout that works well even if I don’t have a hotel gym or if the gym is shit

Time to ingest 2500 calories a day for 4 months
 
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Ond

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I’m just holding out for that winter bulk I’m seriously out of shape from work but I’ve sussed out a pretty good workout that works well even if I don’t have a hotel gym or if the gym is shit

Time to ingest 2500 calories a day for 4 months
fuck the winter bulk summer is optimal for workout gang
 
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vinny the rat

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i follow a mix of 5/3/1 BBB + Reddit's PPL it's a 5 day hypertrophy/strength program

Monday (Pull) Sets/Reps
Deadlift 5/3/1 Sets, SS 3x8-12
Lat Pulldowns 3x8-12
Cable Rows 3x8-12
Face Pulls 3x15-20
Dumbbell Curls 4x8-12
Hammer Curls 4x8-12

Tuesday (Push) Sets/Reps
Bench Press 5/3/1 Sets, SS 3x8-12
OHP 3x8-12
DB Incline Press 3x8-12
DB Shoulder Press 3x8-12
Tricep Pushdowns 3x8-12
Lateral Raises 3x15-20
Skullcrushers 3x8-12

Wednesday (Legs) Sets/Reps
Front Squat 5/3/1 Sets, SS 3x8-12
Leg Press 3x8-12
Leg Curls 3x8-12
Calf Raises 5x8-12

Thursday (Pull) Sets/Reps
Barbell Row 5x5
Dumbell Row 3x8-12
Lat Pulldowns 3x8-12
Cable Rows 3x8-12
Face Pulls 3x15-20
Dumbbell Curls 4x8-12
Hammer Curls 4x8-12

Friday (Push) Sets/Reps
OHP 5/3/1 Sets, SS 3x8-12
Bench Press 3x8-12
DB Incline Press 3x8-12
DB Shoulder Press 3x8-12
Tricep Pushdowns 3x8-12
Lateral Raises 3-5x12-15
Skullcrushers 3x8-12

on weekends (my rest days) i tend do to 30/60s, 60/120s or a 2 mile run

end goal: arny status
 
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Plankster

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who else here /summerworkoutgang/

3k a day in 12 minutes

50 pushups and situps minimum to start the day before shower



bringing it back, this is now /fit/ general

ya boy caught himself mononucleosis so he's not allowed to hit the gym anything this summer, fucking great
otherwise, total /summerworkoutgang/
 
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Deadlock

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I don't really go to gyms, but I do regularly work out at home.

Mainly focusing on biceps and abs.
 

Ond

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picking heavy things up is my forte
rucking is instrumental in learning to deal with pain, fatigue and general discomfort my friend and is also very good exercise for your legs and core so you can avoid both leg day and general core exercise
 
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vinny the rat

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rucking is instrumental in learning to deal with pain, fatigue and general discomfort my friend and is also very good exercise for your legs and core so you can avoid both leg day and general core exercise

At the end of the day everything is goal oriented, so I'm not knocking you for your desire to ruck march because it does feel beastly and it is a physical/mental challenge. That being said, there is a reason why a lot of infantryman suffer from back/knee problems. If your goal is to be strong, you're doing yourself a huge disservice by skipping barbell squats and deadlifts. Both of these exercises rely heavily upon your core, back and legs which is why they're a staple part of every legit bodybuilding/powerlifting routine.

Having 300 or 400lbs on your back, or in your hands is also a really good way of dealing with pain, fatigue and discomfort.
 

Ond

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At the end of the day everything is goal oriented, so I'm not knocking you for your desire to ruck march because it does feel beastly and it is a physical/mental challenge. That being said, there is a reason why a lot of infantryman suffer from back/knee problems. If your goal is to be strong, you're doing yourself a huge disservice by skipping barbell squats and deadlifts. Both of these exercises rely heavily upon your core, back and legs which is why they're a staple part of every legit bodybuilding/powerlifting routine.

Having 300 or 400lbs on your back, or in your hands is also a really good way of dealing with pain, fatigue and discomfort.
you wont suffer from knee or back problems if you make sure to stretch and limber up before and after exercise/ do the things correctly

yoga unironically has been proven to help with some things
 
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>tfw stuck with conditioning because your fat% isn't up to your own standards
arseoob2l3t01.png
 

Bronn

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i have decided to move away from playing games all day and night so i could dedicate my free time to going to the gym

probably the best choice i've made this year
 
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Ond

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i have decided to move away from playing games all day and night so i could dedicate my free time to going to the gym

probably the best choice i've made this year
making it past the wall is the true determiner

the great divider
 
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Johnny B. Goode

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HnF32j3.jpg

Anon BTFOs lanklets and manages to pull off an ungodly get, more at 7.