The Gym manager gave me a deal where i dont have to pay a card fee or startup fee and theres no lock in contracts which is good.
Also he gave me 10.95 a week instead of 15 or whatever it was. Awesome! The staff are all really nice and the gym is walking distance away. Also it has all fancy ass equipment lol
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Damn man, that’s great! (And I was astonished because I got two extra days when I renewed my card)
Just eat a lot and lift with intensity, you’ll make great gains even if the diet is a bit suboptimal
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Yeah man! Iv missed lifting but damn am i glad i moved.
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So this is the kitchen lol. The house needs so much work but its going to look amazing once it’s finished!
Today did some legss and back
Squats
Back squats Lots of warmup with the bar
40kg ×10
×10
60×10
×5
80×5
100×2 nice clean reps. My squat technique is good for a newbie apparently . i asked some lifters there to watch.
100×1
Deadlifts yeah again i got a few experienced lifters kept to teach me form so for a while i wont do this again il not to heavy maxes which is extremely stupid as i have shit form. Im glad this gym is full of nice people and gave up there time to help me. Theyv said theyl teach me form on the lifts so thats great! (all lifts need alot of technique work) but i worked up to 110kg ×2 with shitty ass form.
Pullups
Bicep curls
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Okay so heres my rant!
A bunch of skinny ***** teenagers about my age think the gym is a place where you go to socialise 
it is to train!
I was meeting new people and a group of 4 were there and we chatted. They told me there goal was to get fit but how does walking on the treadmill for an hour all talking to each other then proceeding to go to the weights area and doing random exercises like preacher curls and chest press machine!
When i was doing my pullups all i could hear was them lol. The worst thing is they said they go everyday. 
Hellz yeah Duke! A real bar! Haha
Don’t get too cranky at the teens. We all have different reasons for the gym regardless of what we say. When I step into a gym, I vow to be the hardest working person in there for the next 45minutes. I like to think that by seeing me strain and sweat and do the toughest things in the gym to reach my goals, I am inspiring some casual lifter to go just that bit harder 
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Awesome i guess thats all you can do really!
Or instead of using a barbell for deadlifting if youve had enough of them i guess they can be "Deadlifted " out of the gym and you dont have to worry 
Haha squatting and deadlifting feels great!
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Another good thing, my grip is really good and deadlifting didnt feel heavy on my grip at all. I was squeezing the bar.
Since you are young and new to deadlifts it may be beneficial for you to start using a hook grip from the get go. It’s awkward to start with but if you want to get into powerlifting down the road, its prob the best time to start.
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The smith machine front squats seem to have carried over really well
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Actually i have already started using the hook grip. I did try mixed grip but that actually felt more uncomfortable then hook, also iv read mixed grip leads to muscle imbalances and isnt the best for your joints?
Im actually alot stronger on squat / Deadlift than i thought i would be. Thanks smith squats
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Yeah I find mixed grip awkward as well. Double overhand works for me as I’m not using heavy weights but if I was going for maximum strength I’d definitely prefer hook over mixed.
I’ve heard of horror stories about torn Bicep tendons on the supinated arm but everyone is different. Some people can pull mixed grip for years without changing arms and be fine.
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Learn hook grip. It’s worth it.
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I dont know much about hook grip, but i read that beginners should use double overhand to develop the grip? For me i dont think thats an issue, i have decent grip strength so i shouldn’t need to worry about using hook grip.
Theres so many machines that iv never even seen before and exercises so i feel like just doing a bunch of them tomorrow.
I was going to train like this
Monday upper
Tuesday lower
Wednesday off
Thursday upper
Friday lower
Weekend off
In my lifting i would like to do
Upper days:
bench press 5×6 ,standing ohp 5×5, bent over row 4×6 ,pullups 40, chest dips 40. facepulls 3×10 for shoulder health and curls for biceps ( i like training biceps so il just do whatever exercise i feel like for 3-4 sets of 10.
Lower day
Leg curls 4×6
Squats 5 ×6
Romanian deadlifts
3×10
Lunges 3-4 sets of 8-12
Calf raises 4×25
Abbsss hanging leg raises
And every once in awhile il test my maxes . generally il just try and progress with the rep ranges i wrote, also add weight etc or reps when i can get say 4 reps on the bench press with ease
Thoughts on this program?
I didn’t read the recent posts, why did you drop 531 ?
That’s more a routine than a program ?
Why don’t you follow the “normal” 531 over 4 days ? One day for each lift: that’s the upper/lower you want. And if you want more frequency, bench after OHP, DL after squats and vice versa.
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I’ve never done 5/3/1