File :-(, x, )
Anonymous
Hey /fit/. Post up your routines if you're on a bodybuilding or powerlifting routine. Also post your diets.

Pic is me. Too fucking lazy to cut, been bulking 8 months and will probably bulk until the end of the Summer and go on a marathon cut.

Sun: Day One 4/20
- 3x5 Back Squat 200lbs
- 3x5 Decline Bench Press - 100lbs [Flat 1RM every other week]
- 3x10 Incline Flys - 50lbs
- 3x10 Hyperextensions 25lbs
- 3x10 Chinup
- 3x15 Crunch
- 3x15 Oblique crunch

Mon: Rest

Comment too long. Clickhereto view the full text.
>> Anonymous
My decline bench is actually 125lbs. Dunno how that got screwed up.

Diet:
Meal 1:
Protein shake [29g whey protein]
Banana
1/2 hr later
1/2 Cup oats
1/2 cup plain lowfat yogurt
8oz OJ

*Meal 4 on weightlift days

Meal 2:
Turkey Sandwich [Wheat bread, 1x slice slice of cheese, 2oz turkey, 2 tbsp canola mayo]
Handfull of Almonds

Meal 3:
Chicken sandwich [Wheat bread, 4oz of chicken, 2 tbsp canola mayo]

Meal 4:
Protein Shake [29g whey protein]
*Power Shake [29g whey protein, 1/2 cup maltodextrin, 1.5 tbsp dextrose, 1tspn salt]
-HIIT days- 8oz of juice and a Protein Shake [29g whey protein]
-Cardio on weightlifting days- 8oz of juice

Meal 5:
1/2 cup of brown rice
4oz of chicken
2/3 cup of peas
8oz of fat free milk

Meal 6:
Red delicious apple
2 tbsp peanut butter

Meal 7:
1/2 cup of lowfat cottage cheese
>> Anonymous
get a life.
>> Anonymous
>>87205
in b4 this trolls someone