2023 physique update.

[Orc]

not a huge change since last time, halfway through my cut figured it would be good enough as update, gained some more mass, chest seems to have improved a bit.


routine:

Monday: off
Tuesday: T-bar rows 10x15
Wednesday: off
Thursday: Floor press 10x20
Friday: Core focused bodyweight (see below)
Saturday: OHP 10x15
Sunday: Hex bar deadlifts 5 x 21

curls, skullcrushers and lu raises every few days depending on how my arms feel.
(I do these 3 x 30 )

40 bicycle crunches.
1 minute plank.
1 minute side plank (right)
1 minute side plank (left)
80 mountain climbers.
----- pause ------
25 raised knee crunches .
15 jack knife situps.

in this order, 3 times.

currently 6'2 210lbs, before picture is 145lbs or so.

21 > 25 bidelt.

 

[Deleted member 24444]

Mirin

 

[ㅤ$ㅤ ㅤ]

you have good bone structure in terms of wrists

 

[Orc]

you have good bone structure in terms of wrists

my wrists are only 7 inches, I've always had good forearms though.

 

[Deleted member 2381]

Your lats are insanely high set

 

[ㅤ$ㅤ ㅤ]

my wrists are only 7 inches, I've always had good forearms though.

Really? damn. they looked 7.5 to me.

 

[Bashan]

routine:

Monday: off
Tuesday: T-bar rows 10x15
Wednesday: off
Thursday: Floor press 10x20
Friday: Core focused bodyweight (see below)
Saturday: OHP 10x15
Sunday: Hex bar deadlifts 5 x 21

What

 

[Orc]

Your lats are insanely high set

they look high set from the front and medium set from the back, just pops out at an odd angle, might be self-induced through my limited variety training.

Really? damn. they looked 7.5 to me.

not much difference.

What

you heard me.

 

[Bashan]

you heard me.

What made you wanna do that instead of the more conventional shit

 

[RetardSubhuman]

cumskin so its over

 

[Orc]

What made you wanna do that instead of the more conventional shit

people who gymcel conventionally all end up looking kind of stubby and bloated and lose the general athletic appeal that some sports i.e swimming have.

I want both size and general appeal.

 

[Orc]

cumskin so its over

I'm part austronesian but it doesn't show.

 

[ReadBooksEveryday]

Imagine roiding and still not having a six pack

Just JFL

 

[Orc]

Imagine roiding and still not having a six pack

Just JFL

use eyes.

 

[Deleted member 21044]

How many kilograms of sugar do you eat per day?

 

[OldRooster]

very impressive. Not believing either Bideltoid number. of 21" and 25"

 

[Orc]

How many kilograms of sugar do you eat per day?

not many, was forced to stop eating a 8x pack of buenos since I started cutting.

 

[Orc]

very impressive. Not believing either Bideltoid number. of 21" and 25"

 

[Deleted member 23218]

View attachment 2083163


not a huge change since last time, halfway through my cut figured it would be good enough as update, gained some more mass, chest seems to have improved a bit.


routine:

Monday: off
Tuesday: T-bar rows 10x15
Wednesday: off
Thursday: Floor press 10x20
Friday: Core focused bodyweight (see below)
Saturday: OHP 10x15
Sunday: Hex bar deadlifts 5 x 21

curls, skullcrushers and lu raises every few days depending on how my arms feel.
(I do these 3 x 30 )

40 bicycle crunches.
1 minute plank.
1 minute side plank (right)
1 minute side plank (left)
80 mountain climbers.
----- pause ------
25 raised knee crunches .
15 jack knife situps.

in this order, 3 times.

currently 6'2 210lbs, before picture is 145lbs or so.

21 > 25 bidelt.

Fuark you mog me so hard sir

 

[Deleted member 23218]

View attachment 2083163


not a huge change since last time, halfway through my cut figured it would be good enough as update, gained some more mass, chest seems to have improved a bit.


routine:

Monday: off
Tuesday: T-bar rows 10x15
Wednesday: off
Thursday: Floor press 10x20
Friday: Core focused bodyweight (see below)
Saturday: OHP 10x15
Sunday: Hex bar deadlifts 5 x 21

curls, skullcrushers and lu raises every few days depending on how my arms feel.
(I do these 3 x 30 )

40 bicycle crunches.
1 minute plank.
1 minute side plank (right)
1 minute side plank (left)
80 mountain climbers.
----- pause ------
25 raised knee crunches .
15 jack knife situps.

in this order, 3 times.

currently 6'2 210lbs, before picture is 145lbs or so.

21 > 25 bidelt.

I’m gonna add t bar rows

 

[Deleted member 23218]

View attachment 2083163


not a huge change since last time, halfway through my cut figured it would be good enough as update, gained some more mass, chest seems to have improved a bit.


routine:

Monday: off
Tuesday: T-bar rows 10x15
Wednesday: off
Thursday: Floor press 10x20
Friday: Core focused bodyweight (see below)
Saturday: OHP 10x15
Sunday: Hex bar deadlifts 5 x 21

curls, skullcrushers and lu raises every few days depending on how my arms feel.
(I do these 3 x 30 )

40 bicycle crunches.
1 minute plank.
1 minute side plank (right)
1 minute side plank (left)
80 mountain climbers.
----- pause ------
25 raised knee crunches .
15 jack knife situps.

in this order, 3 times.

currently 6'2 210lbs, before picture is 145lbs or so.

21 > 25 bidelt.

I’m gonna start working abs as well fuark

 

[Deleted member 22063]

your waist is so long

 

[Deleted member 18522]

Nice. What are your big three? Do you slay fit chicks?

 

[Orc]

your waist is so long

if it wasn't I wouldn't be able to pull off the swimmer pheno.

Nice. What are your big three? Do you slay fit chicks?

the only one of them I do is deadlifts and no one's going to believe me if I say it anyway/ask for videos that I don't take because I don't care.

 

[Deleted member 25198]

what dick size? no homo just you give microclit vibes

 

[Orc]

what dick size? no homo just you give microclit vibes

never measured because I've never been insecure about my dick at any point during my life.

 

[Deleted member 25198]

never measured because I've never been insecure about my dick at any point during my life.

 

[Guts]

 

[Deleted member 24278]

Now go on tinder and slay

 

[smoothsexy]

get a tan to make your muscles pop even more

 

[Orc]

Now go on tinder and slay

I have a very high match rate, but dating apps don't have any quality women you'd want to have children with, they are all pump and dump tier.

get a tan to make your muscles pop even more

I just work shirtless to tan, it'll be a while before the weather is nice enough.

 

[Deleted member 18522]

if it wasn't I wouldn't be able to pull off the swimmer pheno.

the only one of them I do is deadlifts and no one's going to believe me if I say it anyway/ask for videos that I don't take because I don't care.

I

if it wasn't I wouldn't be able to pull off the swimmer pheno.

the only one of them I do is deadlifts and no one's going to believe me if I say it anyway/ask for videos that I don't take because I don't care.

i would believe I don’t care just need to know if fitnwomen are ur niche

 

[Orc]

I

i would believe I don’t care just need to know if fitnwomen are ur niche

I have pretty general appeal, but I do indeed like athletic women that are on the more muscular side.

 

[Deleted member 18522]

I have pretty general appeal, but I do indeed like athletic women that are on the more muscular side.

Slay count? If I looked like you I’d slay hard. Gymcelling is legit but I love food too much

 

[Orc]

Slay count? If I looked like you I’d slay hard. Gymcelling is legit but I love food too much

already lost track before I was a legal adult and hadn't even worked out yet at that point.

never had issues with women despite being autistic, didn't start training for them either.

 

[infini]

View attachment 2083163


not a huge change since last time, halfway through my cut figured it would be good enough as update, gained some more mass, chest seems to have improved a bit.


routine:

Monday: off
Tuesday: T-bar rows 10x15
Wednesday: off
Thursday: Floor press 10x20
Friday: Core focused bodyweight (see below)
Saturday: OHP 10x15
Sunday: Hex bar deadlifts 5 x 21

curls, skullcrushers and lu raises every few days depending on how my arms feel.
(I do these 3 x 30 )

40 bicycle crunches.
1 minute plank.
1 minute side plank (right)
1 minute side plank (left)
80 mountain climbers.
----- pause ------
25 raised knee crunches .
15 jack knife situps.

in this order, 3 times.

currently 6'2 210lbs, before picture is 145lbs or so.

21 > 25 bidelt.

How do make such a workout? My guess is you've been experimenting for most of your life. Started with conventional, saw what worked then adapted with more unconventional sets/exercises focusing on certain areas.

 

[Orc]

How do make such a workout? My guess is you've been experimenting for most of your life. Started with conventional, saw what worked then adapted with more unconventional sets/exercises focusing on certain areas.

pick a vertical press movement and work up the volume/weight.

do the same with a horizontal press movement.

and with a rowing movement.

and with some form of leg compound.

then add isolations for muscle groups that lag, for me that's arms.

I never followed a conventional routine, I tried a bunch of movements and settled for these because they felt right for my leverages.

 

[infini]

pick a vertical press movement and work up the volume/weight.

do the same with a horizontal press movement.

and with a rowing movement.

and with some form of leg compound.

then add isolations for muscle groups that lag, for me that's arms.

I never followed a conventional routine, I tried a bunch of movements and settled for these because they felt right for my leverages.

leverages?

thx for sharing btw

I'm about 75/25 conventional/unconventional circuit cardio.

 

[ChadOrDeath]

View attachment 2083163


not a huge change since last time, halfway through my cut figured it would be good enough as update, gained some more mass, chest seems to have improved a bit.


routine:

Monday: off
Tuesday: T-bar rows 10x15
Wednesday: off
Thursday: Floor press 10x20
Friday: Core focused bodyweight (see below)
Saturday: OHP 10x15
Sunday: Hex bar deadlifts 5 x 21

curls, skullcrushers and lu raises every few days depending on how my arms feel.
(I do these 3 x 30 )

40 bicycle crunches.
1 minute plank.
1 minute side plank (right)
1 minute side plank (left)
80 mountain climbers.
----- pause ------
25 raised knee crunches .
15 jack knife situps.

in this order, 3 times.

currently 6'2 210lbs, before picture is 145lbs or so.

21 > 25 bidelt.

How much time between both pics?

 

[Deleted member 25913]

Looks shit 1st one was better

 

[chadmanlet04]

my wrists are only 7 inches, I've always had good forearms though.

in the before pic your wrists look smaller.

 

[Orc]

How much time between both pics?

no idea I fucked around at skeletor mode for a while, made most of my gains in the past two and a half years or so.

in the before pic your wrists look smaller.

they're just slightly further from the camera.

 

[ChadOrDeath]

no idea I fucked around at skeletor mode for a while, made most of my gains in the past two and a half years or so.

they're just slightly further from the camera.

Nice bro how old are u now, and how many kcal u ate for bulking?

 

[chadmanlet04]

they're just slightly further from the camera.

sad then, even putting on 65 lbs through diet and gymceling won't do anything to bones

 

[Orc]

Nice bro how old are u now, and how many kcal u ate for bulking?

I turn 30 next week.

I don't track my calories or macros actively, but I know that I bulk at around 5.5-6k.

 

[ChadOrDeath]

I turn 30 next week.

I don't track my calories or macros actively, but I know that I bulk at around 5.5-6k.

Wow i thought u were younger, what would u recommend me to get bigger, im 16 and 125lbs not a skeleton i have muscle, but i want to get a bigger frame and body overall, i also have a good shoulder/waist ratio

 

[Orc]

Wow i thought u were younger, what would u recommend me to get bigger, im 16 and 125lbs not a skeleton i have muscle, but i want to get a bigger frame and body overall, i also have a good shoulder/waist ratio

that means my elaborate skincare routine is working, it did take a bit of a hit from peak bulk though, my skin doesn't like being near or above 15% bodyfat.

lats and shoulders are the most important to look wide, just become strong at overhead presses and rows and eat enough, it's not that complicated and you don't need an extensive detailed science based ™ for it.

 

[ChadOrDeath]

that means my elaborate skincare routine is working, it did take a bit of a hit from peak bulk though, my skin doesn't like being near or above 15% bodyfat.

lats and shoulders are the most important to look wide, just become strong at overhead presses and rows and eat enough, it's not that complicated and you don't need an extensive detailed science based ™ for it.

Ok thx man, did u do isolated forearm work? And what split would u recommend me to start in the gym?

 

[Deleted member 6305]

Are you natty?

 

[Orc]

Are you natty?

isn't that obvious?

i'm not particularly big or full.