Archie's workout plan

[Boyiee]

Need help boyos my gym is closed indefinitely, how to get swole at home


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r/bodyweightfitness recommend routine is probably leagues better than what you fools were probably doing at the gym you fat or skinny nerds.

[NynJa]

https://app.cbumfitness.com/

First it was Cum Town, now its CumBum Fitness

No thanks

[shepardG]

So i started my fitness push 17Feb, and I'm gonna post shit here cause fuck it why not. j
Background 320lbs, 6'2'', 40 year old male started TRT last may at 60mg/week, bumped up to 80mg/wk in June, and recently (as of 1 week ago) bumped up to 120mg/week split into saturday/wednesday 60mg injections.

Diet is ...shitty, but not overtly garbage, I still get a decent amount of protein each meal, but it's not always clean (breaded chicken, bbq beef, etc.) and I still take in about 1000 calories a day of junk (cookies, poptarts, etc.) that I could just cut out. I'm shooting for 3000-3200 cal per day. Food is honestly tough over here in afghanistan. Your at the mercy of the chow hall, and if they don't have something, you gotta revert to the short order line junk (burgers and hot dogs) Anyway

Mon-Fri 60 mins of LISS Cardio at around 120-130 as soon as I awake
Mon,tue,thur,fri - Heavy lifting, leg/back/chest/shoulder (one abb exercise each day)

in 2 weeks I will keep the same cardio, except I will add in either wednesday or saturday to make it 5 days of weights

and then after 3 weeks of that It will be 6 days of weights for 6 weeks straight.

Any tips, Controlling my diet will come later on, because fuck being here in afghan, with a pandemic, and my family away from me, and I'll go hard core diet after this 12 week program is done.

I'm taking 2 protein shakes a day, mutli-vitamin, fish oil, vitamin d, creatine, BCAA (the big ass horse pills from Optimum nutrion) and during workout, Amino energy (ON) and AminoX (BNS) and 5000mg of Creatine powder (ON)

What say you kind sirs, what else should I do (oh and I've been every other sunday doing yoga for an hour each morning)

[archibaldcrane]

Good news is your diet phase should be easy as hell, just stop snacking.

[Xno Kappa]

I'm eating KFC right now like a fat ass. Was too lazy to make something. Gonna have to go extra hard in the gym tonight.

[AoE]

I need to map out my calisthenics routine like I did years ago and get back on it. Just wish we had a park closeby for me to go to that wasn't solely catered for kids because doing it outside feels way better than inside.

[Xno Kappa]

i realize i've been spoiled by the likes of fondue and nezero/kuro. BABY COME BACK!

[Xno Kappa]

[Xno Kappa]

this is not the ff11 thread. WHOOPS

[shepardG]

Let's talk shoulder injuries!!!

So my right has historically had problems, until about 2014, when I started Derick Creasey's HPH workout (It's very joint strength focused, specifically for athletes), but as of last week, I have twinged my left (my right feels great lately). I'm not doing that HPH program, until probably later this year, but i can say this about this injury. Flexing my left trap seems to provide enough structural support that the ting isn't noticeable, however i'm wondering if anyone has any good shoulder strengthening stretches/exercises that they use to help a tweeked rotator recover.

halp my shouldie not hurtie.

[thetruepandagod]

My shoulder is eternal pain cant help, in other news just strained my psoas and ruined my workout for the night, which is extra frustrating as im trying to enjoy every gym night I can before covid shuts it down.

[shepardG]

yeah i remember you broke your collarbone in like 84 places. Also Covid shut it down homie, Cali is on LOCK.

[thetruepandagod]

2 of my gyms still open, the one ive been going to stopped all day passes and taking any new members in yesterday. Private gym is a go.

[thetruepandagod]

the pain has moved from my psoas to my left testicle.

[shepardG]

i don't like it when you say psoas, because i don't know what that means, and I don't feel like looking it uppppppppppppppp

[archibaldcrane]

2 of my gyms still open, the one ive been going to stopped all day passes and taking any new members in yesterday. Private gym is a go.

I'm gonna find yer gyms and report them to the authorities

[AoE]

i don't like it when you say psoas, because i don't know what that means, and I don't feel like looking it uppppppppppppppp

I've watched enough YouTube gym bros to know. Gotta step your game up.

[thetruepandagod]

I'm gonna find yer gyms and report them to the authorities

Going tonight pal

[archibaldcrane]

Going tonight pal

Oh yeah?

Well

I lost 10 lbs in 26 days, so there

[thetruepandagod]

Oh yeah?

Well

I lost 10 lbs in 26 days, so there

Judging ur gains by weightloss instead of JUICY weightgain, smh