[Whitepill] dedicating this month for brutal Gym sessions

[doomed 7]

Gyms are closed due to Eid vacations this week my routine gonna be :
+50 push ups a day
+30 pull ups chin ups
lots of jump ropes

then when gyms open I'll get back to this program I'm trying ( A - B - A- 3 times a week)
Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset

Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Bicep curls 2x10 Superset

 

[doomed 7]

my diet is poor cuz poorfag but I'll basically keep bulking despite it being summer (potatoes and rice)

 

[decembrist_kirillov]

good. i cant do push exercises except push ups bc i fucked up my shoulder

 

[Pillow City Pimp]

Gyms are closed due to Eid vacations this week my routine gonna be :
+50 push ups a day
+30 pull ups chin ups
lots of jump ropes

then when gyms open I'll get back to this program I'm trying ( A - B - A- 3 times a week)
Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset

Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Bicep curls 2x10 Superset

Cope because there is no looksmaxxxing in it

 

[doomed 7]

good. i cant do push exercises except push ups bc i fucked up my shoulder

it happens brother you're fine. you might wanna fix form brah. ohp is hard cuz many people don't do it right including me. actually i just found this site on 4chan about the subject

How to Overhead Press with Proper Form: Full Guide | Stronglifts

My guide shows you how to Overhead Press: proper grip width, stance, how to avoid lower back pain, and more. Get stronger with my technique tips.

stronglifts.com

 

[doomed 7]

Cope because there is no looksmaxxxing in it

grow up nigger. we lift for ourselves not to get looks and ego female boosts

 

[racoon4]

How much protein do you eat in a day?

 

[doomed 7]

How much protein do you eat in a day?

dont do that a day. me haves little access to quality food but i do as much as can occasionally once a month when visit relatives

the ideal is probably +200g a day. natural stuff ofc. i wouldn't recommend creatine etc they fucks up your face bloat/ give you acne and kidney stones