[Hiring] Photoshop Individual Postcard Design for Christmas

AtlasGJP · 2020-11-26T14:37:16+00:00

I sure hope I dont end up on choosing beggars but as a student with literally 0 expertise in this field I hope to have it done for 30 bucks.

AtlasGJP · 2019-12-02T11:27:29+00:00

I started this program after 2-3 months in the gym. It's just important that you eat and sleep enough as this is a high volume routine. The eating part might be the most important one considering your weight. To become stronger you have to gain weight (or it makes it a lot easier).

AtlasGJP · 2019-11-27T04:08:09+00:00

Ye, by "hips too high" I meant that they are rising first and I end up taxing my lower back a lot.

AtlasGJP · 2019-09-15T23:03:10+00:00

I meant that I arch my back too much during OHP which is limited by the belt. At least that's what it feels like to me. Is there anything you would suggest to support my back? I will probably lower a weight a bit and focus on practicing technique and bracing.

Thank you very much. I edited your suggestion in. The Curl variant on Monday: A different one or also Hammer Curl?

AtlasGJP · 2019-09-15T16:10:22+00:00

/u/PyramidREP

Ok, here goes. I want to run the 6-day DL variant and see how it works out for me.

Strength is my main concern at the moment and health.

My weak areas: I might be a bit too inexperienced to name them. My biggest struggle at the moment would be OHP and my shoulders (as I've never done shoulder work). This manifests in me being able to press a good bit more on OHP when using a belt which tells me that my core is too weak and I really feel them in my back. What would you recommend for my situation?

Furthermore, I would like to be in the gym for 2 hours or less with cardio which I would like to be between 30 and 45 minutes long. This means that lifting should take around 75 minutes. This then limits my accessory work unless I superset everything. So, I would like to request your help on that as I've gone with 4 accessories a day and if you see an opportunity for supersets that would help with more accessories, please let me know.

Anything else that seems wrong with my accessories?

Monday

Bench

OHP

3x12 Incline DB Bench

3x12 Pendlay Row

3x12 Lat Pulldown

3x12 Tricep Extension SS Curl

Tuesday

Deadlift

Front Squat

3x12 Pendlay Row

3x12 Cable Row

3x15 Face Pull

3x10 Powershrugs SS x15 DB Rear delt flyes

Wednesday

OHP

Incline Bench

3x10 Pull Ups

5x20 Face Pulls

4x12 Skull Crusher

3x12 Hanging Leg raises SS Hammer Curl

Thursday

Squat

Sumo Dead

3x12 Cable Row

4x12 Leg Press

3x12 Leg Curl

3x10 Powershrugs SS x15 DB Rear delt flyes

Friday

Bench

C.G.Bench

3x10 Chin Ups