Rate my workout plan out of 10

[One Rep Max]

Rate my workout plan out of 10

Monday, Wednesday, Friday:

Lateral raises 3x sets
Front raises 3x sets
Pushups 3x sets
Bicep curls 3x sets
Bench press 3x sets
Shoulder press 3x sets
Stomach crunches 3x sets
Cable rows 3x sets
Leg press 4x sets


Tuesday, Thursday:

Neck training 3x sets
Forearm curls 3x sets
Planks 3x sets
LISS 25 minutes at 130-150 bpm heart rate

 

[Axii]

means nothing without a good diet

I could be doing fuck all and mog you with a good diet

 

[One Rep Max]

means nothing without a good diet

I could be doing fuck all and mog you with a good diet

mate are you retarded

 

[Axii]

mate are you retarded

yes but not the point

 

[One Rep Max]

@Orc @Squirtle @MakinItHappen

 

[MakinItHappen]

Mental masturbation.

What's the weight you're lifting, what's the technique, what's the supplements in your diet, the food in your diet, your sleep, your genetics, your cortisol levels.

 

[MakinItHappen]

Mental masturbation.

What's the weight, what's the technique, what's the supplements in your diet, the food in your diet, your sleep, your genetics, your cortisol levels.

And your height.

 

[One Rep Max]

Mental masturbation.

What's the weight, what's the technique, what's the supplements in your diet, the food in your diet, your sleep, your genetics, your cortisol levels.

20 yo 10% body fat 50.2-5% muscle mass index 172 cm 901 ng/dL total test 28.3 pg/ml e2, 20 or something free test, roughly 60 kg

Progressive overload weekly

No added sugars, processed garbage, refined carbs or any of that cuckery

190g protein per day probably overkill but I hold a good amount of muscle visually for a guy who doesn’t even workout rn

eating the exact same thing everyday since April 2023

Sleep:
10 mg melatonin half hour before bed
8:30 pm strict consistent bedtime, stay in bed 9.5-10 hours to ensure high quality slow wave and REM
Blackout curtains
16-19 C cold room
Weighted blankets

Cortisol levels: low to medium (guesswork, based on HRV stress data)

Been doing this for a while

I’m overly disciplined jfl

 

[Mio]

You can kill two birds with one stone doing weighted push-ups

Also add rear delt flies or face pulls for rear deltd and pull-ups for vertical pulling

 

[One Rep Max]

You can kill two birds with one stone doing weighted push-ups

Also add rear delt flies or face pulls for rear deltd and pull-ups for vertical pulling

I can do around 60 pushups per set now can prolly benefit from variation