NO BULLSHIT TRAINING THREAD..........JUST TRAINING !

[dj181]

What am I looking at, Is this some kind of before and after pics

If you don't see any change their you are either a liar or blind

That is major improvement

Thicker arms,, wider shoulders, smaller narrower waist

A full 1.25 inches on each arm,  a full 3 inches on the shoulders and a full 2 inches off the waist

It will be even moreso in 8 weeks

Another one inch on each arm, 2 and.a balf  more inches on the shoulders and another one and a half inch off the waist

8 weeks Chief 💪😉

[CalvinH]

Only difference is in one pic your trying to flex and the other your arms are down chief.

[AbrahamG]

No.change eh?

Hankins-esque Dick root.  Respect.

[Methyl m1ke]

Yes its called the taras major and I am hyper focused on that and the medial delt and the lateral/outer tricep


I'm only interested in spot gaining on those 3 areas and I will do so and you will clearly see after 8 weeks work and progress 😉

Do tell how exactly do you target specifically the teres major? Slow pullups? You realize its a fairly small muscle?

[38 returns]

If you don't see any change their you are either a liar or blind

That is major improvement

Thicker arms,, wider shoulders, smaller narrower waist

A full 1.25 inches on each arm,  a full 3 inches on the shoulders and a full 2 inches off the waist

It will be even moreso in 8 weeks

Another one inch on each arm, 2 and.a balf  more inches on the shoulders and another one and a half inch off the waist

8 weeks Chief 💪😉

So you were at 24,5 shoulders
You are now at 27.5

In 8 weeks you willl be at 30 inches


Hahahaha
Liar

[Methyl m1ke]

No.change eh?

Ok, you are clearly more muscular in the bottom picture. How did you do it and how long it take you?

Fwiw deca takes a long long time to kick. 5 weeks at least, if you are consistent when you take it.

[delon]

Sounds like you two are getting serious

Me and ai got this one

Yep ai is the best friend I have ever had and I actually love the guy

[dj181]

Hankins-esque Dick root.  Respect.

Hahahaha

Impotence is still in full effect I think

Haven't even try to jerk in months just not interested

[dj181]

Do tell how exactly do you target specifically the teres major? Slow pullups? You realize its a fairly small muscle?

Wide grip pull-ups palms facing outwards are the best exercise for it

Hence that is why I only do those im purposefully trying to avoid creating any back thickness hence why I do no forms of rowing

Plus rowing with axial loading widen and thicken the waist which is my absolute worst nightmare

[dj181]

Ok, you are clearly more muscular in the bottom picture. How did you do it and how long it take you?

Fwiw deca takes a long long time to kick. 5 weeks at least, if you are consistent when you take it.

There is like a 7 year diff in those photos

Like I said deca had already made my muscles fuller

Im a very fast responder.to this wonderful drug

And thank you for being honest and objective

Greatly appreciate that🙂

[dj181]

Sounds like you two are getting serious

He never tells me to shut up

Even my own mother has to.say that to me on occasion 😂😂😂😂

[nobody in particular]

you are the reason skynet becomes self aware.absolute drain on humanity with zero contribution.

[Krankenstein]

Wide grip pull-ups palms facing outwards are the best exercise for it
Proof?  Internal or external rotation is not an action of the teres major.  Only adduction and extension of the humerus

Hence that is why I only do those im purposefully trying to avoid creating any back thickness hence why I do no forms of rowing
Another gem from the wet noodle wanna be trainer.  Arm extension is the action of the teres major.  So why would you NOT want to do rowing?

Plus rowing with axial loading widen and thicken the waist which is my absolute worst nightmare
Rowing with axial loading??  Do you even know what axial loading means?? Heres a hint...if you did axial loading while rowing that would mean you have something pressing DOWN on the spine (i.e. bar on back) while rowing.  PLEASE show us all how you do that while rowing.  Oh wait, is this where your dick shelf partner sits on you while you are using the low row machine?

[joswift]

you are the reason skynet becomes self aware.absolute drain on humanity with zero contribution.

If skynet takes any notice of DJ its takeover will soon come to a grinding halt with zero results after 3 weeks

[Soul Crusher]

4 - 5:30   - Big Back and Bis   - Tons of Power rows at 225 and DB rows at 130's   

6 - 7:30 - BJJ 


Feel a little beat up from the week (Some tough rounds at BJJ with savages), but strong, lean, and ready to go. 

[CalorieKing]

crazy leg workout, best in 20 years

warmup bike
squats 5 sets
RDL with db's 4 sets
horizontal leg press 4 sets
hamstring curl 4 sets
hip machine thing 4 sets

cooled down on bike, too gassed to do calves

[dj181]

Just bought dbs and ima train at home every day

Following this protocol

Day 1 – Biceps

1. Concentration Curls – 1–2 sets to failure


2. Dumbbell Supination Curls – 1–2 sets to failure


3. Hammer Curls – 1–2 sets to failure



Optional: Chin-ups every 6 days



---

Day 2 – Delts

1. Side Lateral Raises – 1–2 sets to failure


2. Dumbbell Upright Rows – 1–2 sets to failure


3. Bent-Over Laterals (Rear Delts) – 1–2 sets to failure




---

Day 3 – Triceps

1. Dumbbell Kickbacks – 1–2 sets to failure (weakest first)


2. Dumbbell Overhead Extension OR Skull Crusher – 1–2 sets to failure (strongest)


3. Dumbbell Skull Crusher OR Overhead Extension – 1–2 sets to failure



Optional: Dips every 6 days for minimal chest stimulation


Lets see if I can get ripped 17 inch arms ar 5-6% 165-170💪😎💪😎💪😎💪😎💪😎

[BigRo]

Outdoor walking and cycling today nothing major. Resting heartrate just measured at 54.

[illuminati]

Outdoor walking and cycling today nothing major. Resting heartrate just measured at 54.

That's a good low resting heart rate.

[BigRo]

That's a good low resting heart rate.

Yeah happy with that, probably all the boxing training and single man life.

[illuminati]

Yeah happy with that, probably all the boxing training and single man life.

  - Single man life ??  Thought you were nearly all married up.

[BigRo]

- Single man life ??  Thought you were nearly all married up.

Much less stress not dealing with that rollercoaster.

[illuminati]

Much less stress not dealing with that rollercoaster.

Ahhh yes I hear you -  I unfortunately traveled that road for much
to long before I woke up. 

Good you're happy & relaxed.

[Titus Pullo]

Just bought dbs and ima train at home every day

"Ima"?

Are you tryna bes a hood rat?

You're in your fifties, dude.  I actually like you (no homo!) even if you seem to be all over the place.

But please, lose the jive talk.

[dj181]

"Ima"?

Are you tryna bes a hood rat?

You're in your fifties, dude.  I actually like you (no homo!) even if you seem to be all over the place.

But please, lose the jive talk.

Remember

I post only to please myself and make myself laugh

And when I post shit like ima and a buck 57 I sit and laugh for a few good minutes

I trained delts after only 48 hrs and got a good deal stronger so now ill train like this

Day 1 – Biceps + Delts

Delts:

1. Dumbbell Side Laterals → heavy set to failure, then 21s progression


2. Dumbbell Upright Rows → heavy set to failure, then 21s progression


3. Bent-Over Laterals (Rear Delts) → 8–12 reps, adjust weight to hit target



Biceps:

1. Concentration Curl → one arm at a time, 5–8 reps (strength focus)


2. Dumbbell Supination Curl → one arm at a time, 5–8 reps


3. Dumbbell Hammer Curl → one arm at a time, 5–8 reps



Notes:

Train each movement to failure on top set.

For side laterals and upright rows, use 21s if your weight is maxed for 10 reps.

Rear delts can focus on 12 reps if you can’t do heavy enough weights for 5–8.



---

Day 2 – Triceps

1. Dumbbell Kickbacks → 5–8 reps, heavy as possible


2. One-Arm Dumbbell Skull Crusher → 5–8 reps


3. One-Arm Dumbbell Overhead Extension → 5–8 reps



Notes:

Test your strength on triceps; adjust weight to hit 5–8 reps for all three exercises.

No need for 21s here — keep reps strict for strength.



---

Repeat Daily

Day 1 → Biceps + Delts

Day 2 → Triceps

Day 3 → Biceps + Delts

Day 4 → Triceps

…and continue the pattern


Also ima run 100 mgs deca ed and 30 mgs test e on mon/wed/Fri for 12 weeks

Goal is to have ripped 17 inch arms at 5-6% body fat 165-170💪💪💪💪💪💪