u/ScarletFire3

Goals are hyper trophy, strength, and lowering BF%, focusing on compound lifts. Is this overboard? I don’t mind spending 90 minutes at the gym. I’ve been going to the gym for a couple years and want to start locking in and taking it seriously. Any tips are greatly appreciated, let me know what you would change. Aiming for a MWF setup. Will be doing some ab work and cardio after each workout. My idea was do 2 exercises per muscle group per workout. Thanks everyone 🫡

Day 1

1. Squats 5x3-6
2. Bench 5x3-6
3. T Bar Row 3x8-12
4. DB Overhead Press 3x8-12
5. Calf raises 3x8-12
6. Overhead Tricep Extension 3x8-12
7. Pull ups 3 sets till failure
8. Lat raise machine 3x8-12

Day 2

1. Deadlift 5x3-6
2. Overhead press 5x6-8
3. Leg Extension 3x8-12
4. Incline Dumbbell press 3x8-12
5. Lat Pulldowns3x8-12
6. Shoulder press machine 3x8-12
7. Hip thrust 3x8-12
8. Cable fly 3x8-12
9. Walking lunges 3 sets 10 steps per foot

Day 3

1. Bench 5x5
2. Hack squat 3x8-12
3. Chest supported row machine 3x8-12
4. DB overhead press 3x8-12
5. Leg Curls 3x8-12
6. Preacher curls 3x8-12
7. Dips 3x8-12, last set till failure
8. Pull ups, 3 sets till failure
9. Lat raise machine 3x8-12
10. Calf raises 3x8-12

Where’s the home team hanging out? Any after parties?

Dear Chris Olive Oil,

I’ll admit I found Thomas funny when he was with Evan Tiki and Moron. After hours is soooo bad now there’s nothing good about it. Recycled sports takes and out of place personal stories. Weird persona instead of just talking about sports(something that comes naturally to many of us).

This is my official application to be the new overnight host. Tommy can run the boards for me we’ll get this thing turned around. Contact me and we’ll get everything sorted out.

-Caller from NJ

Hate to be that guy but if anyone has a miracle for tonight in Jersey I’ll gladly take it off ur hands. Hope everyone has a great show :)

LGK

-USA, $100 budget
-allergies pets dust pollen
-small studio