Somali official gym thread

[Bernie Madoff]

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.

Some proper stats. But whats point of peptide cycle unless ur old man with bad recovery time it's pointless for putting on muscle mass.

 

[Yibir_]

What happened?

A little strength gain and better mobility. 3/10 because of the frequency (3x a day) and the high price.

 

[Yibir_]

Some proper stats. But whats point of peptide cycle unless ur old man with bad recovery time it's pointless for putting on muscle mass.

There were mild strength gains, idk if it was a placebo or nah.

 

[Yibir_]

your dumbell shoulder pressing 30kg on each arm? Nice

Yeah

 

[Bernie Madoff]

There were mild strength gains, idk if it was a placebo or nah.

Nah it's meant to help you recover quicker. It was all placebo if you gonna do a cycle get on the real shit like sarms or other anabolics


I did turkesterone and it was alright it felt like more creatine but it did help my strength and help me push my PR

 

[Yibir_]

Nah it's meant to help you recover quicker. It was all placebo if you gonna do a cycle get on the real shit like sarms or other anabolics


I did turkesterone and it was alright it felt like more creatine but it did help my strength and help me push my PR

What are your stats?