Gym arc full plan and routine (real looksmaxxin shiii)

[Gaygymmaxx]

Spoiler: Routine

Day 1

Biceps
Warm up 50 sitting close grip pullups
(Write weight, add 5 per week)

SItting Curls, 3 dropsets

30-20-15 pounds failure on each
Write weight for first set
Bicep Isolations

Chin ups x Max
( )


Second workout

Wrist Curls, 4x10 with 10pounds

Full quad routine x 1.5
(Various physical therapy homework stuff for my fucked knee)


Day 2

Traps and shoulders

Sitting Shrugs, dropsets
3 x 50-35-25

DB Shoulder Press 135°, 40s to 35s x 10x12
( )

Lat raises 15p
10 x 4
( )
Incline bench, 110p
12 x 3
( )

Calf Raises (use Bicep Curls thing)
40 in each hand x Max

Day 3

Abs

25x 2 knee ups (pullup bar)

25 x 2 situps

20 x 3 extended leg ups (pullup bar)

3x 10 side knee ups (for obliques)

Day 4

Back and Tris

Side grip pullups
3x Max

Skullcrushers
25 x Max x 3

Close grip forward pullups
3x Max

Wide grip forward
3x Max

Single arm bench rows (chest flat against bench)
40 x Max
30 x Max
( )

Day 5

Biceps, forearms, ab accessories

Sitting BB Curls
45 x Max
( )

Chin ups
Max x 3
( )

Forearm Curls 10p
10 x 4

Grip trainer 70%
10 x 3

20 x 4 knee ups

10 x 3 side extended leg ups

Day 6

Traps, triceps

15p front raises
Max x 3

Close grip bench 110p
Max x 3

15p lat raises
Max x 3

Skullcrushers 25p
Max x 3

Day 7

Quad PT work x 2.5 as I'll have lot of free time, it's like 12 exerseizes with resistance bands and balance and shit like that, leaves me as sore as leg day because I hit it hard but not much Calf work

Calf Raises
40x max x 3

Diet: 3000 calories, 2100 maintenance

Current weight, 109, goal weight 135-140

I have 3 months before I need to cut,

12 weeks, 2.2-2.6 pounds per week, 8.8-10 pounds per month ideal gain

Hopefully I get like 6-8 pounds of actual muscle after the cut, this'll allow me to maintain 115-120 and bulk at just above maintenance.

I was being retarded before no need to maintain any less than 100grams of carbs a day

But I'll work my way up from where I'm at now at 35-40grams per day

230grams of protein (mostly real food. Shit ton of egg whites. One protein shake a day, lot of meat.)

100-130grams fat

Supps:

Creatine
Tonkgat Ali
Mk677
Fadogia agrestis
Butea superba

Life: I have fucking nothing to do, I don't really go out much I got a few boys and no job rn cuz of my leg so I can just lift, recover and eyemaxx

Gonna do 40 drops a day, everyday. For 4 months.

It will be completely blue by the end, I can't say if it'll reach a10 in terms of brightness but it'll be completely blue and I'll be heterochromic

I'll be at 12% and hopefully I can look decent there, if not I'll go down to 8-10%

Blonde highlights? I'll dm my face if ur not greycel to tell me if it'll fit. Not getting play until after this gigabulk tho anyway

Midox on lashes, maybe eyebrows idk if they need it

Feminine curly lashes help my ogre face a lot and make them look wider, helping with narrow ipd

I want to add more but I feel this is ideal for now

My NT friend should help me meet a lot of people this summer he's chill asf and my nigguh

Bro is gonna ascend way harder than me as well, gonna mk pill him as he's predicted 6".05 and is only 15

Maybe I shouldn't let him mog me that hard

how i look at 109:

How my face looks:

Exfoliated and steamed my face so it's kinda red rn

Spoiler: @ my niggas (MOSTLY FIXED REPLY TO BE ADDED SORRY LADS

@garoupilled_ @looksmidder @curlyheadjames

@St.TikTokcel​

@gribsufer1

@Crestfallen95​

@Blackgymmax​

@balding exprettyboy @nims @freakkforlife @predeterminism @thompsonz @failednormiemanlet @the bull @vermilioncore @xangsane @lihito @growth plate @rupert Pupkin @8pslcel ...
@TRUE_CEL

@Allornothing​

@balding exprettyboy
@Nims
@FreakkForLife
@predeterminism
@thompsonz
@FailedNormieManlet
@the BULL
@Vermilioncore
@Xangsane
@Lihito
@Growth Plate
@rupert Pupkin
@8pslcel
@printerandfaxmachin

@predeterminism
@FailedNormieManlet[/USER}

[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@FreakkForLife[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Predeterminism[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@FailedNormieManlet[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@the BULL[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Vermilioncore[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Xangsane[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Lihito[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Growth Plate@Erik-Jón[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Manchild[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@8PSLcel[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@RecessedChinCel[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Ryan[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@gamma[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@luljankybo[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Nameless_Sunflower[/URL]
@










[USER=17061]@FreakkForLife
@Hiraeth
@balding exprettyboy
@predeterminism
@thompsonz
@FailedNormieManlet
@the BULL
@Vermilioncore
@Xangsane
@Lihito
@Growth Plate
@rupert Pupkin
@8pslcel
@printerandfaxmachin
@alriodai
@RecessedChinCel
@nameless_sunflower
@gamma
@smvmaxxertilllate
@TeenAscender
@RoBobaFett999
@StuffedFrog
@rand anon
@Spike the dragon

@OnlyWs
@vaninskybird
@St.TikTokcel
@elegant567
@Guerrilla

Curlyhead

 

[Landwhale Slayer]

All you need is compound movements strength training stretching light cardio and eat a lot of meat

I have 3 whoppers a day fries and and a milk shake @curlyheadjames

 

[Deleted member 21863]

Current weight, 109, goal weight 135-140

 

[Gaygymmaxx]

View attachment 2212420

rape victim numbers i know...

5"6.5

 

[rand anon]

Mirin back

I’m 2 inches shorter but weigh a bit more than u, like 113lbs. Can’t leanmaxx anymore unless I gymmaxx unfortunately, barely eat anything now

 

[JawMogger]

Spoiler: Routine

Day 1

Biceps
Warm up 50 sitting close grip pullups
(Write weight, add 5 per week)

SItting Curls, 3 dropsets

30-20-15 pounds failure on each
Write weight for first set
Bicep Isolations

Chin ups x Max
( )


Second workout

Wrist Curls, 4x10 with 10pounds

Full quad routine x 1.5
(Various physical therapy homework stuff for my fucked knee)


Day 2

Traps and shoulders

Sitting Shrugs, dropsets
3 x 50-35-25

DB Shoulder Press 135°, 40s to 35s x 10x12
( )

Lat raises 15p
10 x 4
( )
Incline bench, 110p
12 x 3
( )

Calf Raises (use Bicep Curls thing)
40 in each hand x Max

Day 3

Abs

25x 2 knee ups (pullup bar)

25 x 2 situps

20 x 3 extended leg ups (pullup bar)

3x 10 side knee ups (for obliques)

Day 4

Back and Tris

Side grip pullups
3x Max

Skullcrushers
25 x Max x 3

Close grip forward pullups
3x Max

Wide grip forward
3x Max

Single arm bench rows (chest flat against bench)
40 x Max
30 x Max
( )

Day 5

Biceps, forearms, ab accessories

Sitting BB Curls
45 x Max
( )

Chin ups
Max x 3
( )

Forearm Curls 10p
10 x 4

Grip trainer 70%
10 x 3

20 x 4 knee ups

10 x 3 side extended leg ups

Day 6

Traps, triceps

15p front raises
Max x 3

Close grip bench 110p
Max x 3

15p lat raises
Max x 3

Skullcrushers 25p
Max x 3

Day 7

Quad PT work x 2.5 as I'll have lot of free time, it's like 12 exerseizes with resistance bands and balance and shit like that, leaves me as sore as leg day because I hit it hard but not much Calf work

Calf Raises
40x max x 3

Diet: 3000 calories, 2100 maintenance

Current weight, 109, goal weight 135-140

I have 3 months before I need to cut,

12 weeks, 2.2-2.6 pounds per week, 8.8-10 pounds per month ideal gain

Hopefully I get like 6-8 pounds of actual muscle after the cut, this'll allow me to maintain 115-120 and bulk at just above maintenance.

I was being retarded before no need to maintain any less than 100grams of carbs a day

But I'll work my way up from where I'm at now at 35-40grams per day

230grams of protein (mostly real food. Shit ton of egg whites. One protein shake a day, lot of meat.)

100-130grams fat

Supps:

Creatine
Tonkgat Ali
Mk677
Fadogia agrestis
Butea superba

Life: I have fucking nothing to do, I don't really go out much I got a few boys and no job rn cuz of my leg so I can just lift, recover and eyemaxx

Gonna do 40 drops a day, everyday. For 4 months.

It will be completely blue by the end, I can't say if it'll reach a10 in terms of brightness but it'll be completely blue and I'll be heterochromic

I'll be at 12% and hopefully I can look decent there, if not I'll go down to 8-10%

Blonde highlights? I'll dm my face if ur not greycel to tell me if it'll fit. Not getting play until after this gigabulk tho anyway

Midox on lashes, maybe eyebrows idk if they need it

Feminine curly lashes help my ogre face a lot and make them look wider, helping with narrow ipd

I want to add more but I feel this is ideal for now

My NT friend should help me meet a lot of people this summer he's chill asf and my nigguh

Bro is gonna ascend way harder than me as well, gonna mk pill him as he's predicted 6".05 and is only 15

Maybe I shouldn't let him mog me that hard

how i look at 109:
View attachment 2212409View attachment 2212410


How my face looks:
View attachment 2212413

Exfoliated and steamed my face so it's kinda red rn

Spoiler: @ my niggas (MOSTLY FIXED REPLY TO BE ADDED SORRY LADS

@garoupilled_ @looksmidder @curlyheadjames

@St.TikTokcel​

@gribsufer1

@Crestfallen95​

@Blackgymmax​

@balding exprettyboy @nims @freakkforlife @predeterminism @thompsonz @failednormiemanlet @the bull @vermilioncore @xangsane @lihito @growth plate @rupert Pupkin @8pslcel ...
@TRUE_CEL

@Allornothing​

@balding exprettyboy
@Nims
@FreakkForLife
@predeterminism
@thompsonz
@FailedNormieManlet
@the BULL
@Vermilioncore
@Xangsane
@Lihito
@Growth Plate
@rupert Pupkin
@8pslcel
@printerandfaxmachin

@predeterminism
@FailedNormieManlet[/USER}

[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@FreakkForLife[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Predeterminism[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@FailedNormieManlet[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@the BULL[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Vermilioncore[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Xangsane[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Lihito[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Growth Plate@Erik-Jón[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Manchild[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@8PSLcel[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@RecessedChinCel[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Ryan[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@gamma[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@luljankybo[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Nameless_Sunflower[/URL]
@










[USER=17061]@FreakkForLife
@Hiraeth
@balding exprettyboy
@predeterminism
@thompsonz
@FailedNormieManlet
@the BULL
@Vermilioncore
@Xangsane
@Lihito
@Growth Plate
@rupert Pupkin
@8pslcel
@printerandfaxmachin
@alriodai
@RecessedChinCel
@nameless_sunflower
@gamma
@smvmaxxertilllate
@TeenAscender
@RoBobaFett999
@StuffedFrog
@rand anon
@Spike the dragon

@OnlyWs
@vaninskybird
@St.TikTokcel
@elegant567
@Guerrilla

Curlyhead

Bruh you need to aggressively bulk for the next year to at least 150. You are at anorexic twink tier weight. The leanmaxxing advice on this forum is dumb. You need to bulk up and put on muscle first before you cut!

 

[Dystopian]

you look bigger than 109 lbs, yes you are lean but jesus, 109..........

 

[Gaygymmaxx]

you look bigger than 109 lbs, yes you are lean but jesus, 109..........

Yeah it's too far rn

Lean asf for grad pics innit

 

[Gaygymmaxx]

Bruh you need to aggressively bulk for the next year to at least 150. You are at anorexic twink tier weight. The leanmaxxing advice on this forum is dumb. You need to bulk up and put on muscle first before you cut!

Gotta be lean in college

 

[Deleted member 29796]

Don't put minoxidil on your eyelashes, my absurdly long eyelashes grew even longer from me just applying it to the brows. I would say, use a lash serum like the Ordinary lash serum if you don't want minoxidil. Don't use any serious lash serums, they could kill your orbital fat.

 

[longjohnmong]

Gotta be lean in college

Not when you're 109 pounds.

Have you ever tried bouldering, though. I would love to know what it feels like weighing that little. You must either have non existent legs or be more like 5'2.

 

[gribsufer1]

Not when you're 109 pounds.

Have you ever tried bouldering, though. I would love to know what it feels like weighing that little. You must either have non existent legs or be more like 5'2.

i believe him im only 50lbs heavier at 6"2 and im not that lean

 

[Chinacurry]

You're numbers are wrong, assuming you past puberty, and not a riceman， no way u r 109 lbs, do u mean KG???

 

[IndraBC]

Spoiler: Routine

Day 1

Biceps
Warm up 50 sitting close grip pullups
(Write weight, add 5 per week)

SItting Curls, 3 dropsets

30-20-15 pounds failure on each
Write weight for first set
Bicep Isolations

Chin ups x Max
( )


Second workout

Wrist Curls, 4x10 with 10pounds

Full quad routine x 1.5
(Various physical therapy homework stuff for my fucked knee)


Day 2

Traps and shoulders

Sitting Shrugs, dropsets
3 x 50-35-25

DB Shoulder Press 135°, 40s to 35s x 10x12
( )

Lat raises 15p
10 x 4
( )
Incline bench, 110p
12 x 3
( )

Calf Raises (use Bicep Curls thing)
40 in each hand x Max

Day 3

Abs

25x 2 knee ups (pullup bar)

25 x 2 situps

20 x 3 extended leg ups (pullup bar)

3x 10 side knee ups (for obliques)

Day 4

Back and Tris

Side grip pullups
3x Max

Skullcrushers
25 x Max x 3

Close grip forward pullups
3x Max

Wide grip forward
3x Max

Single arm bench rows (chest flat against bench)
40 x Max
30 x Max
( )

Day 5

Biceps, forearms, ab accessories

Sitting BB Curls
45 x Max
( )

Chin ups
Max x 3
( )

Forearm Curls 10p
10 x 4

Grip trainer 70%
10 x 3

20 x 4 knee ups

10 x 3 side extended leg ups

Day 6

Traps, triceps

15p front raises
Max x 3

Close grip bench 110p
Max x 3

15p lat raises
Max x 3

Skullcrushers 25p
Max x 3

Day 7

Quad PT work x 2.5 as I'll have lot of free time, it's like 12 exerseizes with resistance bands and balance and shit like that, leaves me as sore as leg day because I hit it hard but not much Calf work

Calf Raises
40x max x 3

Diet: 3000 calories, 2100 maintenance

Current weight, 109, goal weight 135-140

I have 3 months before I need to cut,

12 weeks, 2.2-2.6 pounds per week, 8.8-10 pounds per month ideal gain

Hopefully I get like 6-8 pounds of actual muscle after the cut, this'll allow me to maintain 115-120 and bulk at just above maintenance.

I was being retarded before no need to maintain any less than 100grams of carbs a day

But I'll work my way up from where I'm at now at 35-40grams per day

230grams of protein (mostly real food. Shit ton of egg whites. One protein shake a day, lot of meat.)

100-130grams fat

Supps:

Creatine
Tonkgat Ali
Mk677
Fadogia agrestis
Butea superba

Life: I have fucking nothing to do, I don't really go out much I got a few boys and no job rn cuz of my leg so I can just lift, recover and eyemaxx

Gonna do 40 drops a day, everyday. For 4 months.

It will be completely blue by the end, I can't say if it'll reach a10 in terms of brightness but it'll be completely blue and I'll be heterochromic

I'll be at 12% and hopefully I can look decent there, if not I'll go down to 8-10%

Blonde highlights? I'll dm my face if ur not greycel to tell me if it'll fit. Not getting play until after this gigabulk tho anyway

Midox on lashes, maybe eyebrows idk if they need it

Feminine curly lashes help my ogre face a lot and make them look wider, helping with narrow ipd

I want to add more but I feel this is ideal for now

My NT friend should help me meet a lot of people this summer he's chill asf and my nigguh

Bro is gonna ascend way harder than me as well, gonna mk pill him as he's predicted 6".05 and is only 15

Maybe I shouldn't let him mog me that hard

how i look at 109:
View attachment 2212409View attachment 2212410


How my face looks:
View attachment 2212413

Exfoliated and steamed my face so it's kinda red rn

Spoiler: @ my niggas (MOSTLY FIXED REPLY TO BE ADDED SORRY LADS

@garoupilled_ @looksmidder @curlyheadjames

@St.TikTokcel​

@gribsufer1

@Crestfallen95​

@Blackgymmax​

@balding exprettyboy @nims @freakkforlife @predeterminism @thompsonz @failednormiemanlet @the bull @vermilioncore @xangsane @lihito @growth plate @rupert Pupkin @8pslcel ...
@TRUE_CEL

@Allornothing​

@balding exprettyboy
@Nims
@FreakkForLife
@predeterminism
@thompsonz
@FailedNormieManlet
@the BULL
@Vermilioncore
@Xangsane
@Lihito
@Growth Plate
@rupert Pupkin
@8pslcel
@printerandfaxmachin

@predeterminism
@FailedNormieManlet[/USER}

[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@FreakkForLife[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Predeterminism[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@FailedNormieManlet[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@the BULL[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Vermilioncore[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Xangsane[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Lihito[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Growth Plate@Erik-Jón[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Manchild[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@8PSLcel[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@RecessedChinCel[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Ryan[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@gamma[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@luljankybo[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Nameless_Sunflower[/URL]
@










[USER=17061]@FreakkForLife
@Hiraeth
@balding exprettyboy
@predeterminism
@thompsonz
@FailedNormieManlet
@the BULL
@Vermilioncore
@Xangsane
@Lihito
@Growth Plate
@rupert Pupkin
@8pslcel
@printerandfaxmachin
@alriodai
@RecessedChinCel
@nameless_sunflower
@gamma
@smvmaxxertilllate
@TeenAscender
@RoBobaFett999
@StuffedFrog
@rand anon
@Spike the dragon

@OnlyWs
@vaninskybird
@St.TikTokcel
@elegant567
@Guerrilla

Curlyhead

1. Are you Indian?
2. Age?
3. What’s wrong with ur knee

 

[Gaygymmaxx]

You're numbers are wrong, assuming you past puberty, and not a riceman， no way u r 109 lbs, do u mean KG???

Dude I know it doesn't make sense

Am 109pounds, not kg at 5"6.5

 

[Deleted member 29167]

Dude I know it doesn't make sense

Am 109pounds, not kg at 5"6.5

how old are you? 5'6 is brutal

 

[Gaygymmaxx]

how old are you? 5'6 is brutal

18 yeah ik

 

[Deleted member 29167]

18 yeah ik

are you gonna LL?

 

[Gaygymmaxx]

are you gonna LL?

If I can afford it down the line maybe

Not anytime soon. Il fraud to 5"7 in college and I think I'll do okay with my face.

 

[Chinacurry]

Dude I know it doesn't make sense

Am 109pounds, not kg at 5"6.5

Nigga if u telling the truth then ur leg must be smaller than my arm.

Fuck all that bs.

2,600 cals, gym 4x a week, 40% carb, 40% protein, 20% fat.

Over time shift out carbs for fat, but still don't drop carbs below 30

 

[Gaygymmaxx]

Nigga if u telling the truth then ur leg must be smaller than my arm.

Fuck all that bs.

2,600 cals, gym 4x a week, 40% carb, 40% protein, 20% fat.

Over time shift out carbs for fat, but still don't drop carbs below 30

They kinda skinny but not awful

 

[rooman]

rape victim numbers i know...

5"6.5

no way you're 109 pounds bro u gotta be at least 120

 

[Gaygymmaxx]

no way you're 109 pounds bro u gotta be at least 120

Brother I check it like everyday it was 109 there

 

[rooman]

Brother I check it like everyday it was 109 there

man u prob run fast what's your fastest mile?

 

[Gaygymmaxx]

man u prob run fast what's your fastest mile?

I never run my knees brokie

When I tested with everyone in hs or some shit it was avg

 

[rooman]

I never run my knees brokie

When I tested with everyone in hs or some shit it was avg

are you lacking calcium in your bones?

 

[Gaygymmaxx]

are you lacking calcium in your bones?

Prob not I take supplements

 

[rooman]

Prob not I take supplements

are people in your family lighter than they look?
also, add me to the tag list you are an interesting human

 

[Gaygymmaxx]

are people in your family lighter than they look?
also, add me to the tag list you are an interesting human

Most certainly lad

I'm only half Indian btw, my dad and brother are darker than me though.

 

[Gaygymmaxx]

Forgot to @ OG gymbro

@Arborist

What do you think of holocausted physique?

 

[Orc]

Forgot to @ OG gymbro

@Arborist

What do you think of holocausted physique?

you have a good base, your shoulders aren't the widest in terms of bone, and they look a bit sloped, but you have an exceptionally small waist and narrow hips so it's still going to look great when you fill it out.

just be careful not to get your traps much bigger, if you developed your shoulders without affecting it too much it'll decrease the slope.

 

[Gaygymmaxx]

you have a good base, your shoulders aren't the widest in terms of bone, and they look a bit sloped, but you have an exceptionally small waist and narrow hips so it's still going to look great when you fill it out.

just be careful not to get your traps much bigger, if you developed your shoulders without affecting it too much it'll decrease the slope.

I need big baki Traps lad

Baki proportions or death my traps are lacking

Forearms as well, his are insane

 

[longjohnmong]

i believe him im only 50lbs heavier at 6"2 and im not that lean

I'm 5'8 and 66 pounds heavier and I'm not that big or fat.

 

[gribsufer1]

I'm 5'8 and 66 pounds heavier and I'm not that big or fat.

if yoy arent muscular at that weight ur fat tbh

 

[Growth Plate]

man u prob run fast what's your fastest mile?

not how it works

im malnourished but im fast twitch muscle fiber dominant

so i sprint fast but i have horrendous endurance

my endurance would prolly be better if i ate more so id actually have enough energy i.e and calories to burn off of

either way my sprinting speed naturally would be better due to west africans typically being fast twitch dominant

 

[jupiter0445]

Spoiler: Routine

Day 1

Biceps
Warm up 50 sitting close grip pullups
(Write weight, add 5 per week)

SItting Curls, 3 dropsets

30-20-15 pounds failure on each
Write weight for first set
Bicep Isolations

Chin ups x Max
( )


Second workout

Wrist Curls, 4x10 with 10pounds

Full quad routine x 1.5
(Various physical therapy homework stuff for my fucked knee)


Day 2

Traps and shoulders

Sitting Shrugs, dropsets
3 x 50-35-25

DB Shoulder Press 135°, 40s to 35s x 10x12
( )

Lat raises 15p
10 x 4
( )
Incline bench, 110p
12 x 3
( )

Calf Raises (use Bicep Curls thing)
40 in each hand x Max

Day 3

Abs

25x 2 knee ups (pullup bar)

25 x 2 situps

20 x 3 extended leg ups (pullup bar)

3x 10 side knee ups (for obliques)

Day 4

Back and Tris

Side grip pullups
3x Max

Skullcrushers
25 x Max x 3

Close grip forward pullups
3x Max

Wide grip forward
3x Max

Single arm bench rows (chest flat against bench)
40 x Max
30 x Max
( )

Day 5

Biceps, forearms, ab accessories

Sitting BB Curls
45 x Max
( )

Chin ups
Max x 3
( )

Forearm Curls 10p
10 x 4

Grip trainer 70%
10 x 3

20 x 4 knee ups

10 x 3 side extended leg ups

Day 6

Traps, triceps

15p front raises
Max x 3

Close grip bench 110p
Max x 3

15p lat raises
Max x 3

Skullcrushers 25p
Max x 3

Day 7

Quad PT work x 2.5 as I'll have lot of free time, it's like 12 exerseizes with resistance bands and balance and shit like that, leaves me as sore as leg day because I hit it hard but not much Calf work

Calf Raises
40x max x 3

Diet: 3000 calories, 2100 maintenance

Current weight, 109, goal weight 135-140

I have 3 months before I need to cut,

12 weeks, 2.2-2.6 pounds per week, 8.8-10 pounds per month ideal gain

Hopefully I get like 6-8 pounds of actual muscle after the cut, this'll allow me to maintain 115-120 and bulk at just above maintenance.

I was being retarded before no need to maintain any less than 100grams of carbs a day

But I'll work my way up from where I'm at now at 35-40grams per day

230grams of protein (mostly real food. Shit ton of egg whites. One protein shake a day, lot of meat.)

100-130grams fat

Supps:

Creatine
Tonkgat Ali
Mk677
Fadogia agrestis
Butea superba

Life: I have fucking nothing to do, I don't really go out much I got a few boys and no job rn cuz of my leg so I can just lift, recover and eyemaxx

Gonna do 40 drops a day, everyday. For 4 months.

It will be completely blue by the end, I can't say if it'll reach a10 in terms of brightness but it'll be completely blue and I'll be heterochromic

I'll be at 12% and hopefully I can look decent there, if not I'll go down to 8-10%

Blonde highlights? I'll dm my face if ur not greycel to tell me if it'll fit. Not getting play until after this gigabulk tho anyway

Midox on lashes, maybe eyebrows idk if they need it

Feminine curly lashes help my ogre face a lot and make them look wider, helping with narrow ipd

I want to add more but I feel this is ideal for now

My NT friend should help me meet a lot of people this summer he's chill asf and my nigguh

Bro is gonna ascend way harder than me as well, gonna mk pill him as he's predicted 6".05 and is only 15

Maybe I shouldn't let him mog me that hard

how i look at 109:
View attachment 2212409View attachment 2212410


How my face looks:
View attachment 2212413

Exfoliated and steamed my face so it's kinda red rn

Spoiler: @ my niggas (MOSTLY FIXED REPLY TO BE ADDED SORRY LADS

@garoupilled_ @looksmidder @curlyheadjames

@St.TikTokcel​

@gribsufer1

@Crestfallen95​

@Blackgymmax​

@balding exprettyboy @nims @freakkforlife @predeterminism @thompsonz @failednormiemanlet @the bull @vermilioncore @xangsane @lihito @growth plate @rupert Pupkin @8pslcel ...
@TRUE_CEL

@Allornothing​

@balding exprettyboy
@Nims
@FreakkForLife
@predeterminism
@thompsonz
@FailedNormieManlet
@the BULL
@Vermilioncore
@Xangsane
@Lihito
@Growth Plate
@rupert Pupkin
@8pslcel
@printerandfaxmachin

@predeterminism
@FailedNormieManlet[/USER}

[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@FreakkForLife[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Predeterminism[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@FailedNormieManlet[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@the BULL[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Vermilioncore[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Xangsane[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Lihito[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Growth Plate@Erik-Jón[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Manchild[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@8PSLcel[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@RecessedChinCel[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Ryan[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@gamma[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@luljankybo[/URL]
[URL='https://docs.google.com/document/u/0/d/1lRikZh8ZjyUPdfvAAhbSj5VzhkwJbekYv-TnRlITVkI/edit']@Nameless_Sunflower[/URL]
@










[USER=17061]@FreakkForLife
@Hiraeth
@balding exprettyboy
@predeterminism
@thompsonz
@FailedNormieManlet
@the BULL
@Vermilioncore
@Xangsane
@Lihito
@Growth Plate
@rupert Pupkin
@8pslcel
@printerandfaxmachin
@alriodai
@RecessedChinCel
@nameless_sunflower
@gamma
@smvmaxxertilllate
@TeenAscender
@RoBobaFett999
@StuffedFrog
@rand anon
@Spike the dragon

@OnlyWs
@vaninskybird
@St.TikTokcel
@elegant567
@Guerrilla

Curlyhead

What back exercices you do?
I can achieve that only with fixed bar?