thots on this workout plan

[sofarsogood]

It's been a few months since I've been to the gym and these days I've had an urge to workout again. I also want to take a break from smoking and going to the gym used to help. What do you think of this workout plan I'm embarassed to ask my gymrat friends tbh physique isn't my top priority but mainly getting strong

Day1 : Weighted pull-ups (or bodyweight): 5 × 4–6 - Barbell bench press (or DB): 5 × 5 Bent-over row: 4 × 6–8 - HSPU progress/pike push-ups: 3 × 6–10 - Grip: towel hangs 3 × max
Day 2 : Back squat: 4 × 5 @ ~70% 1RM - Romanian deadlift: 3 × 6–8 Bulgarian split squat: 3 × 8 each - Weighted carry (dumbbell farmer’s walk): 4 × 40 m - Core: 3 × 1-2min plank variations
Day 3 : 6 rounds: 400 m run OR 90 s bike + 10 push-ups + 10 air squats + 8 medball slams (or jumping jacks) - 3 × 4 min skill blocks (shadowboxing, footwork, movement drills) Mobility 15 min
Day 4 : Incline DB press: 4 × 8–12 - Seated cable row: 4 × 8–12 - Lateral raises superset face pulls: 3 × 12–15 - Banded pull-aparts & curls: 3 × 12–15 - farmer carry 3 × 60 m
Day 5 : Front squat / goblet: 4 × 8–10 -harmstring curl: 3 × 6–8- Step-ups or walking lunges: 3 × 12 each - Box jumps: 4 × 6
Day 6 : Deadlift (3 × 3 heavy) + Broad jump (3 × 4)- Circuit: 4 rounds AMRAP 6 min — 10 pull-ups/8 push-ups/20 squats/100 m sprint - 6–8 km easy paced ruck

 

[sofarsogood]

0 views in 13min help you niggers

 

[Deleted member 180145]

boomer word

 

[sofarsogood]

@User28823 @edodalic29 @decadouche57 sorry for getting pinged by rando
what do you think?
my bad if it looks retarded I don't have much experience with gym

 

[sofarsogood]

boomer word

which one nig

 

[Deleted member 180145]

which one nig

thot, nig

 

[bantheundead]

It's been a few months since I've been to the gym and these days I've had an urge to workout again. I also want to take a break from smoking and going to the gym used to help. What do you think of this workout plan I'm embarassed to ask my gymrat friends tbh physique isn't my top priority but mainly getting strong

Day1 : Weighted pull-ups (or bodyweight): 5 × 4–6 - Barbell bench press (or DB): 5 × 5 Bent-over row: 4 × 6–8 - HSPU progress/pike push-ups: 3 × 6–10 - Grip: towel hangs 3 × max
Day 2 : Back squat: 4 × 5 @ ~70% 1RM - Romanian deadlift: 3 × 6–8 Bulgarian split squat: 3 × 8 each - Weighted carry (dumbbell farmer’s walk): 4 × 40 m - Core: 3 × 1-2min plank variations
Day 3 : 6 rounds: 400 m run OR 90 s bike + 10 push-ups + 10 air squats + 8 medball slams (or jumping jacks) - 3 × 4 min skill blocks (shadowboxing, footwork, movement drills) Mobility 15 min
Day 4 : Incline DB press: 4 × 8–12 - Seated cable row: 4 × 8–12 - Lateral raises superset face pulls: 3 × 12–15 - Banded pull-aparts & curls: 3 × 12–15 - farmer carry 3 × 60 m
Day 5 : Front squat / goblet: 4 × 8–10 -harmstring curl: 3 × 6–8- Step-ups or walking lunges: 3 × 12 each - Box jumps: 4 × 6
Day 6 : Deadlift (3 × 3 heavy) + Broad jump (3 × 4)- Circuit: 4 rounds AMRAP 6 min — 10 pull-ups/8 push-ups/20 squats/100 m sprint - 6–8 km easy paced ruck

can you nake it longer retard

 

[sofarsogood]

thot, nig

I remember when I used to lurk I'd see some users write thoughts as thots but that was a few years back
u ain't wrong tho

 

[sofarsogood]

can you nake it longer retard

jfl if this many words tire you

 

[bantheundead]

jfl if these many words tire you

nobody feels like reading a whole novel to help you

 

[sofarsogood]

nobody feels like reading a whole novel to help you

it takes max 2 mins to read stop whining like a bitch you faggot

 

[User28823]

if ur priority is getting strong just do strongman 3 day split

 

[sofarsogood]

if ur priority is getting strong just do strongman 3 day split

is this not good?

 

[bantheundead]

it takes max 2 mins to read stop whining like a bitch you faggot

hop off my dick

 

[Greyascension]

Yeaaahh all this is absolute shit and I'm bigger than the tags

 

[User28823]

is this not good?

6x a week is more hypertrophy for muscle mass than strength

 

[sofarsogood]

6x a week is more hypertrophy for muscle mass than strength

I thought it was mainly doing low reps
does it look like a good plan at least? I'm torn. I wan't both strength and physique but mainly strength

 

[hopelessgymcel]

horrible, brutal yopill

 

[User28823]

I thought it was mainly doing low reps
does it look like a good plan at least? I'm torn. I wan't both strength and physique but mainly strength

its fine, genetics is law anyway

 

[sofarsogood]

horrible, brutal yopill

horrible why

 

[hopelessgymcel]

horrible why

its not 3.5x a week frequency with 3.5x a week rest days. this shit makes no sense it will never be good

 

[avenox]

Idk

 

[sofarsogood]

its not 3.5x a week frequency with 3.5x a week rest days. this shit makes no sense it will never be good

don't you need to do 12-20sets/week for a muscle group or some shit? also two day rest til you hit it again

 

[sofarsogood]

Idk

thank you for your contribution to this thread

 

[lucifer88]

good but listen to the gymcel

 

[hopelessgymcel]

don't you need to do 12-20sets/week for a muscle group or some shit? also two day rest til you hit it again

bitch take the yopill

 

[sofarsogood]

bitch take the yopill

schizo nigger what's that

good but listen to the gymcel

who

 

[lucifer88]

schizo nigger what's that

who

user28832 or sum llike that

 

[hopelessgymcel]

schizo nigger what's that

you need to follow this guy yotalks on tiktok, he's the messiah everything he says s law. he's so fucking smart about lifting everything he says makes sense, there is no one who knows more about gymmaxxing then him. everything he does and preaches is right i am so passionate about this

 

[kiing_ronk]

hop off my dick

Then stop jerking him off

 

[bantheundead]

Then stop jerking him off

are u in love with me? will you grind me on every post u can find me in shitjeet

 

[Mizi44]

Idk didn't saw any thots

 

[kiing_ronk]

are u in love with me? will you grind me on every post u can find me in shitjeet

No nigga I’m not gay, stop trying to make sexual advances and spread your faggotry on to me nigger

 

[bantheundead]

No nigga I’m not gay, stop trying to make sexual advances and spread your faggotry on to me nigger

ur indian we know u already had sex with all ur uncles its okay

 

[kiing_ronk]

ur indian we know u already had sex with all ur uncles its okay

Mods should ban you, these are clearly gay fantasies you’ve been thinking about for a while

 

[bantheundead]

Mods should ban you, these are clearly gay fantasies you’ve been thinking about for a while

ik ur 5'3 self thinks ur ragebaiting cuz u get bullied at school u fucking immigrant stop letting ur stress and anger out on me pls

 

[kiing_ronk]

ik ur 5'3 self thinks ur ragebaiting cuz u get bullied at school u fucking immigrant stop letting ur stress and anger out on me pls

ur projecting, you get bullied every day for being a gay stinky manlet Indian and now you’re trying to project it on to me

 

[bantheundead]

ur projecting, you get bullied every day for being a gay stinky manlet Indian and now you’re trying to project it on to me

id litterally rip ur subhuman head off whi do u think u are u have literally worthless genes go fuck your cousin

 

[kiing_ronk]

id litterally rip ur subhuman head off whi do u think u are u have literally worthless genes go fuck your cousin

Shitskin rage

 

[bantheundead]

Shitskin rage

an indian cant speak like that to a white person go back to ur call center so u can maybe make 2€ today

 

[kiing_ronk]

an indian cant speak like that to a white person go back to ur call center so u can maybe make 2€ today

“White”

 

[bantheundead]

“White”

silence jeet

 

[sofarsogood]

Yeaaahh all this is absolute shit and I'm bigger than the tags

what makes it shit

 

[Greyascension]

horrible, brutal yopill

Take the Yopill or LDAR

 

[sofarsogood]

View attachment 4321411View attachment 4321412
Take the Yopill or LDAR

I just wanna know if the op is good or not don't want to waste 35-40euro/month doing retarded workouts