Somali official gym thread

[Bernie Madoff]

Where

where u from

Toronto

 

[heavyrealm]

Toronto

Rer Hennessy

Sorry to hear that it’s probably cause everyone one made their own home gyms lol

 

[Bernie Madoff]

Rer Hennessy

Sorry to hear that it’s probably cause everyone one made their own home gyms lol

What you mean sorry to hear? it’s been a blessing for me.

 

[heavyrealm]

What you mean sorry to hear? it’s been a blessing for me.

You a introvert

 

[JohnCena]

BUMPPPPPPPPPPPPPP

 

[Maraq]

Injured

I miss push and pull days

 

[Bernie Madoff]

BUMPPPPPPPPPPPPPP

Nice bump

Injured

I miss push and pull days

yeah i fucked up my shoulder couple weeks ago finally went back this week just slowly getting back into it. Its still kinda get pain but im just pushing lower weights for now

 

[Maraq]

Nice bump

yeah i fucked up my shoulder couple weeks ago finally went back this week just slowly getting back into it. Its still kinda get pain but im just pushing lower weights for now

Yep I'm booked for physio. My shoulder ain't too painful, but I don't wanna risk long-term/chronic pain. Haven't been pushing weights since late april

 

[Yahya]

Just started again. Will be posting results in a few months.

 

[JohnCena]

Nice bump

yeah i fucked up my shoulder couple weeks ago finally went back this week just slowly getting back into it. Its still kinda get pain but im just pushing lower weights for now

howd you mess it up? I fucked mines up way back but thats because i was neglecting rear delts and didn't do facepulls

 

[Bernie Madoff]

Yep I'm booked for physio. My shoulder ain't too painful, but I don't wanna risk long-term/chronic pain. Haven't been pushing weights since late april

Dam mines wasnt that bad for me to go see physio. iA it gets better broski

howd you mess it up? I fucked mines up way back but thats because i was neglecting rear delts and didn't do facepulls

i went on my neighbors skateboard and landed awkwardly on my shoulder. Call it a freak accident

 

[repo]

I've been out of gym for a few months, so I'm taking it easy and doing a 5x5 push/pull/legs.

 

[Bernie Madoff]

I've been out of gym for a few months, so I'm taking it easy and doing a 5x5 push/pull/legs.

good job little ass nigga thats a good workout plan to get ur strength up

 

[JohnCena]

@Vito Rizutto I know this is random but hows your acid reflux doing? I remember you getting it before

Mines creeping up again. Weird because I'm leaner now but damn I've been eating spicy foods like crazy

 

[Bernie Madoff]

@Vito Rizutto I know this is random but hows your acid reflux doing? I remember you getting it before

Mines creeping up again. Weird because I'm leaner now but damn I've been eating spicy foods like crazy

i havent had it acting up in awhile thats cause i stopped eating spicy or very greasy food. You gotta stop eating spicy food only once in awhile is alright

 

[JohnCena]

No joke lifting in a tanktop is legit the best feeling ever. Seeing those striations and vascularity is incredible.

You know its a W when you catch gym baddies checkin you

 

[JohnCena]

Bulkin rn and my current goal is to incline dumbell press 120lbs on each arm. Most I got last year was 100lbs for 3 reps.

Also looking to Bulgarian split squat 100lb each arm as well.

 

[Yibir_]

A
Back Squats 5-8x1, 1x8 140kg
Pull ups 1x12
Back extensions 4x8 70kg
Lat pull down 4x8 110kg
Leg extensions 4x8 110kg
Preacher curls 4x8 30kg
Concentration curls 4x8 20kg
Curls 4x8 45kg
Calf raises 4x100

B
Dumbbell shoulder press 4x8 60kg
Seated side lateral raises 4x8 25kg
Barbell raise 4x8 30kg
Face pulls 4x8 68kg
Tricep pull downs 4x8 93kg
Tricep extensions 4x8 40kg
Front raise 4x8 20kg
Weight ab crunches 4x10 50kg

C
Leg raises 3x50
Push ups 3x50

D
Conventional deadlift 5-8x1, 1x8 180kg
Chin ups 1x12
Overhand rows 4x8 80kg
Lat pulldown 4x8 110kg
Preacher curls 4x8 30kg
Concentration curls 4x8 20kg
Calf raises 4x100
Curls 4x8 45kg

E
22.5 degree bench press 4x8 80kg
Chest fly 4x8 88kg
Chest extension dumbbell 4x8 37.5kg
Chest extension (cable) 4x8 50kg
Tricep pull downs 4x8 93kg
Tricep extension 4x8 40kg

A, B/C, Rest, D, E/C, rest -> repeat

6 years, 2.67 years off (jan 2020 - 2022 aug). Height; 1.84m
Weight; 79.75kg
Age; 22
1 hour of intense cardio/day (bike at home)
Tdee; 2650-3000cal/day (-0.1-0.25kg a week)
Cronometer >>

>arms 4 days a week?
Did not train them for 2.5 years when i first started… If you break it down thats 4 tricep and 6 bicep exercises a week.

1, 6 week peptide cycle in summer 2019 (ghrp/cjc). No steroid cycle. 3/10 I don’t recommend it.

 

[repo]

1, 6 week peptide cycle in summer 2019 (ghrp/cjc). No steroid cycle. 3/10 I don’t recommend it.

What happened?

 

[JohnCena]

A
Back Squats 5-8x1, 1x8 140kg
Pull ups 1x12
Back extensions 4x8 70kg
Lat pull down 4x8 110kg
Leg extensions 4x8 110kg
Preacher curls 4x8 30kg
Concentration curls 4x8 20kg
Curls 4x8 45kg
Calf raises 4x100

B
Dumbbell shoulder press 4x8 60kg
Seated side lateral raises 4x8 25kg
Barbell raise 4x8 30kg
Face pulls 4x8 68kg
Tricep pull downs 4x8 93kg
Tricep extensions 4x8 40kg
Front raise 4x8 20kg
Weight ab crunches 4x10 50kg

C
Leg raises 3x50
Push ups 3x50

D
Conventional deadlift 5-8x1, 1x8 180kg
Chin ups 1x12
Overhand rows 4x8 80kg
Lat pulldown 4x8 110kg
Preacher curls 4x8 30kg
Concentration curls 4x8 20kg
Calf raises 4x100
Curls 4x8 45kg

E
22.5 degree bench press 4x8 80kg
Chest fly 4x8 88kg
Chest extension dumbbell 4x8 37.5kg
Chest extension (cable) 4x8 50kg
Tricep pull downs 4x8 93kg
Tricep extension 4x8 40kg

A, B/C, Rest, D, E/C, rest -> repeat

6 years, 2.67 years off (jan 2020 - 2022 aug). Height; 1.84m
Weight; 79.75kg
Age; 22
1 hour of intense cardio/day (bike at home)
Tdee; 2650-3000cal/day (-0.1-0.25kg a week)
Cronometer >>

>arms 4 days a week?
Did not train them for 2.5 years when i first started… If you break it down thats 4 tricep and 6 bicep exercises a week.

1, 6 week peptide cycle in summer 2019 (ghrp/cjc). No steroid cycle. 3/10 I don’t recommend it.

your dumbell shoulder pressing 30kg on each arm? Nice