Guide 𝕻𝖊𝖓𝖙𝖆𝖙𝖔𝖓𝖎𝖈'𝖘 𝕭𝖔𝖉𝖞𝖇𝖚𝖎𝖑𝖉𝖎𝖓𝖌 𝕲𝖚𝖎𝖉𝖊

[Pentatonic]

what is your bodyfat?

I think at the moment realistically 12-14 ish but i train more for mass lately

 

[Pentatonic]

DNR just take tren

 

[Perceval]

why not this one brah

 

[Pentatonic]

why not this one brah

Good question im planning on hgh sometime but im not sure about test, maybe low dosage when i know more about it

 

[Perceval]

Good question im planning on hgh sometime but im not sure about test, maybe low dosage when i know more about it

shoot me a dm i know a bit abt roids if u need help

 

[Pentatonic]

shoot me a dm i know a bit abt roids if u need help

Appericiate it homie, i value ur kindness

 

[Caterpillar]

𝕭𝖔𝖉𝖞𝖇𝖚𝖎𝖑𝖉𝖎𝖓𝖌

A well built physique is a status symbol. It reflects you worked hard for it. No money can buy it. You cannot borrow it, you cannot inherit it, you cannot steal it. You cannot hold onto it without constant work. It shows discipline, it shows self respect, it shows patience, work ethic, and passion. That is why I do what I do.

- 𝕬𝖗𝖓𝖔𝖑𝖉 𝕾𝖈𝖍𝖜𝖆𝖗𝖟𝖊𝖓𝖊𝖌𝖌𝖊𝖗



𝕴𝖓𝖙𝖗𝖔𝖉𝖚𝖈𝖙𝖎𝖔𝖓
In this thread you will dive deep in bodybuilding and everything related to it, I will share my expericence over the years and the information i have gathered from reliable sources. I will also give my own preferences about the exercise selections.

𝕳𝖔𝖜 𝕿𝖔 𝕭𝖊𝖌𝖎𝖓?
Well of course with picking that shit up brah, Jokes aside you can begin at home using dumbbells and kettlebells, even putting heavy stuff in your bag works, or sign up to the gym. One of the key elements with starting is also letting go from the bad habbits that gives you a bad body. Such as eating fastfood, snacking too much or being a bum doing nothing all day.
𝕿𝖍𝖊 𝖂𝖔𝖗𝖐𝖔𝖚𝖙 𝕾𝖕𝖑𝖎𝖙 𝕴𝖙𝖘𝖊𝖑𝖋
I've tried a lot of splits myself and I would reccomend push-pull-legs especially to the people who just have began to lift weights or want to begin. The key element is the quality of the workouts you are doing, The intensity and the volume also play a big role. DO NOT do 4 X 12 (4 sets 12 reps) by your workouts, It gives you faster fatiuge and does more harm then good if we consider you are going to do some different kinds of exercises. Rather than 4 X 12, Doing 2-3 sets with 6-8 reps is already good. When you train with too high volume you get tired much faster and cannot grow the muscle as much as you can. Thats way increasing the intensity is the better way. Also lets hit a buzzword and talk about progressive overload. Progressive overload is highly related to your intensity-volume rate. With more intensity you are able to push yourself much more, because you can go much heavier if you do for example 7 reps rather 12. When you lift heavy as hell your body will be big as hell, because your muscles adapt to the weight you are doing if that makes sense. Without further a do lets begin with the best workout plan:
​

**Strech your limbs and back like 3-5 minutes for avoiding injury or cramp**
𝕻𝖚𝖘𝖍
3 X 8 Incline Bench Press
2 X 8 Chest Press
2 X 8 Chest Fly (Tip: preferably cable over the machine)


3 X 8 Overhead Cable Triceps Extension (Tip: Use the straight metal attachment)
2 X 8 One hand Triceps Pushdown (Tip: Rotate and twist your wrist when you pull the cable towards yourself)

1 Dropset Lateral Raises (Tip: Get 3 weights get your max weight that you can do 7-10 repititions untill absolute failure then without any rest grab the half of your weight and continiue till you cant do no more, as last get the half of the last weight and dont train untill mild discomfort, continiue till you cant lift your arms up anymore. (Weight example: 20kg-10kg-5kg each hand)

2-3 X 8 Schoulder Press (Tip: Make the bench fully like a L shape and while lifting the weights make the weights jump a little bit with your leg and get it eaisier. You begin while the head of the dumbell is looking at you, then as you go up you slowly turn it horizontal with wrist movement.)
𝕻𝖚𝖑𝖑
3 X 8 Medium Grip Lateral Pulldown
2 X 8 ISO Front Pulldown
3 X 8 Cable Row

2 X 8 Hammer Curl
2 X 8 Regular Curl

1-2 X 8 Shrugs
1-2 X 8 Assisted Wrist Curls (put your arm on the bench and perform a wrist curl, your hand is not on the bench. You put your arm to the short side of the bench not the long side, place your arm like just your hands gonna poke out a little. This is important so you get the bicep usage minimal and train extra forearms.)
𝕷𝖊𝖌𝖘
4 X 8-10 Hack Squads
2 X 10 Calf Raises

𝕮𝖆𝖗𝖉𝖎𝖔 (If overweight, dont even think about cardio when skinny)
Stairmasters untill you cant relate to the song ''im a chud im a chud im a fat little chud.''

**Important when performing the workout: Always increase the weight at least a little bit from the last set, even if you barely get it. **

𝕯𝖎𝖊𝖙
Well you can of course cut or bulk, everybody knows the deal with that, what i reccomend is clean bulk for the maximum muscle gain from this split. You build the maximum muscle and minimal extra fat. Im talking about big portions of beef, chicken, liver and fish next to rice without using any seed oils and some shitass broccoli. For lifs you can consume watermelon and various fruits. Not to forget cheese also got good protein especially feta, try some nice recepies with olive oil or various spices to make it fun. As in supplemetation, first thing to buy would be creatine, after that protein power, be careful when you buy a protein powder with flavor, avoid added sugars and a too long ingredients list much as you can. You can yoink in some other kind of supplements in the shop but 90% of them dont do jack shit, For instance instead of paying 25 dollars for some BCAA go buy some red meat insted, especially organs, it would help 100 times more (also yum.)
𝕽𝖊𝖈𝖔𝖛𝖊𝖗𝖞
Just sleep good avoid stress and goon around and watch patrick bateman respect moment compilation, there isnt much to do but more to avoid. Dont train the muscle if it is still sore or just avoid heavy phycial work when you are sore. After these workouts you need to feel like you got hit by a truck the moment you wake up. Thats how you know the workouts are working.
𝕸𝖎𝖓𝖉𝖘𝖊𝖙
Afterall it all ends in your mind, dont compare yourself with people on steroids or the top 0,001% on social media. Who you race is you from yesterday. How hard you race how hard you will framemog too. Wherever you begin just begin, dont think about it too much. Do it with passion, your body is your temple and stay a sickkunt.
-𝕰𝕹𝕯-
​

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⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠸⣖⠀⠀⠀⢀⠉⡀⢈⠀⢻⡉⢹⠁⡷⠀⠸⠀⠘⡀⢻⡄⢸⣇⣿⡅⢀⣿⠋⠀⠸⣿⣿⠇⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣦⣆⠀⠀⠈⠐⠄⠘⠉⠉⢻⠞⠒⣾⠲⡴⠒⠾⠓⢺⠙⠉⡿⣿⣶⣾⡿⠂⠀⠐⣿⡿⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠙⢆⠀⠀⠀⠀⡀⠀⠀⠘⠀⠀⠈⠀⠇⠀⢘⠀⠚⠀⠀⠇⢻⣿⣿⡧⠀⠀⠀⣿⡇⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣷⡄⠀⠀⠁⠐⠶⠆⠐⠀⠀⠀⠒⣀⣠⣆⣀⠀⢤⣠⣾⡿⠉⠀⠀⣀⣠⡟⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣧⣧⠀⡀⠀⠀⠀⠀⠀⠀⠀⠀⠊⠙⢿⣿⣿⡿⠿⡿⣯⣶⠆⢠⠌⠉⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⣕⠶⣪⣷⡄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⡠⠖⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢈⣿⣟⢪⣹⡟⣿⠓⠛⠒⠒⠖⠛⠛⠛⠛⠛⠛⠛⠛⠋⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⣏⢳⢣⢿⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣿⡞⣾⢾⣟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣾⡅⡟⣾⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢻⣿⠰⣿⣽⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⡿⡇⡇⡿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⡷⣗⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣻⡇⣿⠇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣇⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣏⡟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⣿⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢻⠃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⠀⠀⠀

i felt the aura high iq thread

 

[Idontknow-]

Op is a f****t

 

[Faster&Harder]

james sapphire ass font

 

[Pentatonic]

i felt the aura high iq thread

Thanks g

 

[Pentatonic]

james sapphire ass font

MOoock MeEeEe

 

[Canthopexular]

𝕭𝖔𝖉𝖞𝖇𝖚𝖎𝖑𝖉𝖎𝖓𝖌

A well built physique is a status symbol. It reflects you worked hard for it. No money can buy it. You cannot borrow it, you cannot inherit it, you cannot steal it. You cannot hold onto it without constant work. It shows discipline, it shows self respect, it shows patience, work ethic, and passion. That is why I do what I do.

- 𝕬𝖗𝖓𝖔𝖑𝖉 𝕾𝖈𝖍𝖜𝖆𝖗𝖟𝖊𝖓𝖊𝖌𝖌𝖊𝖗



𝕴𝖓𝖙𝖗𝖔𝖉𝖚𝖈𝖙𝖎𝖔𝖓
In this thread you will dive deep in bodybuilding and everything related to it, I will share my expericence over the years and the information i have gathered from reliable sources. I will also give my own preferences about the exercise selections.

𝕳𝖔𝖜 𝕿𝖔 𝕭𝖊𝖌𝖎𝖓?
Well of course with picking that shit up brah, Jokes aside you can begin at home using dumbbells and kettlebells, even putting heavy stuff in your bag works, or sign up to the gym. One of the key elements with starting is also letting go from the bad habbits that gives you a bad body. Such as eating fastfood, snacking too much or being a bum doing nothing all day.
𝕿𝖍𝖊 𝖂𝖔𝖗𝖐𝖔𝖚𝖙 𝕾𝖕𝖑𝖎𝖙 𝕴𝖙𝖘𝖊𝖑𝖋
I've tried a lot of splits myself and I would reccomend push-pull-legs especially to the people who just have began to lift weights or want to begin. The key element is the quality of the workouts you are doing, The intensity and the volume also play a big role. DO NOT do 4 X 12 (4 sets 12 reps) by your workouts, It gives you faster fatiuge and does more harm then good if we consider you are going to do some different kinds of exercises. Rather than 4 X 12, Doing 2-3 sets with 6-8 reps is already good. When you train with too high volume you get tired much faster and cannot grow the muscle as much as you can. Thats way increasing the intensity is the better way. Also lets hit a buzzword and talk about progressive overload. Progressive overload is highly related to your intensity-volume rate. With more intensity you are able to push yourself much more, because you can go much heavier if you do for example 7 reps rather 12. When you lift heavy as hell your body will be big as hell, because your muscles adapt to the weight you are doing if that makes sense. Without further a do lets begin with the best workout plan:
​

**Strech your limbs and back like 3-5 minutes for avoiding injury or cramp**
𝕻𝖚𝖘𝖍
3 X 8 Incline Bench Press
2 X 8 Chest Press
2 X 8 Chest Fly (Tip: preferably cable over the machine)


3 X 8 Overhead Cable Triceps Extension (Tip: Use the straight metal attachment)
2 X 8 One hand Triceps Pushdown (Tip: Rotate and twist your wrist when you pull the cable towards yourself)

1 Dropset Lateral Raises (Tip: Get 3 weights get your max weight that you can do 7-10 repititions untill absolute failure then without any rest grab the half of your weight and continiue till you cant do no more, as last get the half of the last weight and dont train untill mild discomfort, continiue till you cant lift your arms up anymore. (Weight example: 20kg-10kg-5kg each hand)

2-3 X 8 Schoulder Press (Tip: Make the bench fully like a L shape and while lifting the weights make the weights jump a little bit with your leg and get it eaisier. You begin while the head of the dumbell is looking at you, then as you go up you slowly turn it horizontal with wrist movement.)
𝕻𝖚𝖑𝖑
3 X 8 Medium Grip Lateral Pulldown
2 X 8 ISO Front Pulldown
3 X 8 Cable Row

2 X 8 Hammer Curl
2 X 8 Regular Curl

1-2 X 8 Shrugs
1-2 X 8 Assisted Wrist Curls (put your arm on the bench and perform a wrist curl, your hand is not on the bench. You put your arm to the short side of the bench not the long side, place your arm like just your hands gonna poke out a little. This is important so you get the bicep usage minimal and train extra forearms.)
𝕷𝖊𝖌𝖘
4 X 8-10 Hack Squads
2 X 10 Calf Raises

𝕮𝖆𝖗𝖉𝖎𝖔 (If overweight, dont even think about cardio when skinny)
Stairmasters untill you cant relate to the song ''im a chud im a chud im a fat little chud.''

**Important when performing the workout: Always increase the weight at least a little bit from the last set, even if you barely get it. **

𝕯𝖎𝖊𝖙
Well you can of course cut or bulk, everybody knows the deal with that, what i reccomend is clean bulk for the maximum muscle gain from this split. You build the maximum muscle and minimal extra fat. Im talking about big portions of beef, chicken, liver and fish next to rice without using any seed oils and some shitass broccoli. For lifs you can consume watermelon and various fruits. Not to forget cheese also got good protein especially feta, try some nice recepies with olive oil or various spices to make it fun. As in supplemetation, first thing to buy would be creatine, after that protein power, be careful when you buy a protein powder with flavor, avoid added sugars and a too long ingredients list much as you can. You can yoink in some other kind of supplements in the shop but 90% of them dont do jack shit, For instance instead of paying 25 dollars for some BCAA go buy some red meat insted, especially organs, it would help 100 times more (also yum.)
𝕽𝖊𝖈𝖔𝖛𝖊𝖗𝖞
Just sleep good avoid stress and goon around and watch patrick bateman respect moment compilation, there isnt much to do but more to avoid. Dont train the muscle if it is still sore or just avoid heavy phycial work when you are sore. After these workouts you need to feel like you got hit by a truck the moment you wake up. Thats how you know the workouts are working.
𝕸𝖎𝖓𝖉𝖘𝖊𝖙
Afterall it all ends in your mind, dont compare yourself with people on steroids or the top 0,001% on social media. Who you race is you from yesterday. How hard you race how hard you will framemog too. Wherever you begin just begin, dont think about it too much. Do it with passion, your body is your temple and stay a sickkunt.
-𝕰𝕹𝕯-
​

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⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢴⡿⡿⣷⣿⠆⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢳⡷⣿⠏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢤⡀⣴⣻⣳⡄⣠⠄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⡀⠉⣳⢿⣷⡏⠉⢠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⣄⡀⠀⠀⢀⡴⢶⣦⡔⢲⣤⡶⠾⣷⣾⣿⣣⣹⣿⣶⡿⠶⣦⣤⢖⣤⣴⠶⣄⣀⠀⠀⢀⣀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠳⣤⡴⠟⠉⠉⠑⠉⠛⠟⠉⠳⠋⣿⣿⣮⣻⣿⡟⠻⠛⠉⠛⠛⠙⠝⠋⠙⢿⣍⣯⠛⠓⠶⣦⣄⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⣩⠿⡽⣥⢏⡉⠂⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠙⢿⣷⣄⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⠼⠃⠀⣹⣇⠀⠣⣄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠙⢿⣿⣷⣤⡀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⡠⠫⢶⣦⣜⣟⣿⣡⣶⠶⠱⠄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⠛⢿⣿⣷⡀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⣠⠎⠁⠀⠀⠉⢙⣿⣽⣋⠁⠀⠀⠒⠄⠀⠀⠀⠀⠀⠀⠀⠀⣀⡀⠒⢄⠀⢀⠞⠁⠀⠈⣿⣿⣿⣦⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠎⠀⠀⠈⠀⣠⣾⣿⣿⣿⡍⠑⢮⡁⠘⠀⠀⠀⠀⠀⠀⠀⢀⣼⣿⣿⣿⣾⣷⣧⣄⡀⠀⠀⢹⣿⣿⣿⣷⡀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⢀⠆⢀⠀⢀⡴⠋⠉⢻⣿⣯⡛⠁⠀⠙⡄⠀⠀⠀⠀⠀⠀⠀⣸⣿⣿⣿⣿⣿⣿⣿⣿⣿⣶⣄⠀⢿⣿⣿⣿⣷⡀⠀
⠀⠀⠀⠀⠀⠀⠀⡸⠀⡸⠀⡼⠀⠀⠐⣿⡗⣟⣷⠀⠀⢀⠇⠀⢤⣶⣤⡈⢦⡀⠼⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⡇⠈⣿⣿⣿⣿⣇⠀
⠀⠀⠀⠀⠀⠀⢰⣇⢠⠇⠀⡇⠀⠀⠀⢙⣾⣽⠁⠀⢠⠞⠀⣼⣿⣿⣿⣿⡄⠹⣄⣈⠛⣿⣿⣿⣿⣿⣿⣿⣿⣿⣧⡀⣿⣿⣿⣿⣿⠀
⠀⠀⠀⠀⠀⠀⣼⣿⠏⠀⢠⣇⣀⠀⣰⣿⢿⣿⣷⠖⠋⠀⢀⣿⣿⣿⣿⣿⣿⠀⣿⡏⢀⠈⠻⢿⣿⣿⣿⣿⣿⣿⣿⡇⢸⣿⣿⣿⣿⡇
⠀⠀⠀⠀⠀⠀⢿⣿⠀⠀⠖⣛⣹⠛⠛⠛⠋⠀⠀⠂⠀⠀⢸⣿⣿⣿⣿⣿⣿⣷⠘⣇⠀⠁⠠⠤⢅⡀⠉⣉⣛⣋⡉⢀⣿⣿⣿⣿⣿⡁
⠀⠀⠀⠀⠀⠀⢸⡏⠀⠀⠈⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣿⡿⠻⣿⣿⣿⠇⡈⣄⠀⠀⠀⠀⠈⠑⠾⠿⣿⣿⣿⣿⡟⣿⣿⣿⠀
⠀⠀⠀⠀⠀⠀⣿⠃⠀⠀⠀⠀⠱⡀⠀⠀⠀⠀⠀⠉⠀⠀⠀⠛⠛⠁⠀⡈⠛⡅⠀⡇⢸⣟⠂⠀⠀⠀⠀⠀⠀⠀⠋⠛⢋⣼⣿⣿⣿⠀
⠀⠀⠀⠀⠀⡼⠃⠀⠀⠀⠀⠀⠔⠁⠀⠀⠀⠀⠐⡏⠀⠀⠀⠀⡇⠀⠀⣧⠀⢢⠀⢱⠸⣿⣯⣠⠀⠀⠀⠀⠀⣀⣴⣠⣺⣿⣿⣿⣿⠀
⠀⠀⠀⠀⢠⠃⢀⣀⠤⠐⢉⣩⣉⠁⠀⠀⠀⠀⡜⢀⣄⣀⠦⡘⠛⢂⠜⠛⢧⠞⠳⢘⡀⢹⣿⣷⠀⠀⢀⡀⣊⡁⠈⠙⣿⣿⣿⣿⣿⠀
⠀⠀⠀⠀⣸⠐⢁⣴⢶⣶⣿⣿⣿⣿⣄⠉⢆⠀⣑⡜⠉⣟⣀⣤⣀⣤⠦⠤⢼⣅⣨⢸⢸⣿⣿⣿⣇⣠⣤⣿⣥⣾⣷⣶⣌⠉⠙⢻⡇⠀
⠀⠀⠀⠀⠙⠷⣾⠣⣿⣿⡿⢿⣿⢻⣿⣷⡜⠀⡛⢿⣾⡟⠁⠀⠀⠀⠀⠀⠀⠀⠉⠑⠙⣶⠙⣿⣿⣏⣿⠟⣿⣿⣿⣿⣿⣧⠀⢸⡇⠀
⠀⠀⠀⠀⠀⠀⠀⢳⣿⣿⡆⠘⣿⢨⣿⣿⡗⢰⠿⠶⡿⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣹⢉⣹⣿⣿⡿⢰⣿⡇⣼⣿⣿⡿⠀⢴⠅⠀
⠀⠀⠀⠀⠀⠀⠀⠀⢳⡀⠀⠘⣿⠘⣿⣿⣿⠸⡀⣠⠃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣿⠖⢊⡝⡿⠃⢸⣿⠀⣿⣿⣿⣷⡆⡇⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠈⣧⠀⢸⣿⠀⣿⣷⢻⣻⣾⡷⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠙⠒⠚⠋⠁⠀⣿⡇⢠⣿⣿⣿⡿⠀⣇⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⣸⠀⢨⣿⡇⣽⣿⠟⣷⣿⡏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⣿⠁⢸⣿⣿⣿⠇⢀⡎⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⡀⢸⠀⠀⣿⡏⣿⡿⠷⠻⣽⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⠀⣾⣿⣿⠟⠀⣿⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⢼⣼⡆⢀⡙⢷⣿⣷⡞⣾⣻⣧⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣾⡏⠐⣿⡟⠁⠀⣼⡿⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠸⣿⡇⠀⠘⢾⣿⣯⠗⢿⣻⡿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣼⣿⠃⠀⣿⣷⣾⣿⡿⠃⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣏⠂⠀⠀⠹⢷⣿⠿⣿⣧⡤⢶⢲⣦⣤⠤⢤⡠⢄⣀⣀⣤⢤⡦⡴⡆⠀⣿⡃⠄⢀⣻⣿⣿⠁⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠸⣖⠀⠀⠀⢀⠉⡀⢈⠀⢻⡉⢹⠁⡷⠀⠸⠀⠘⡀⢻⡄⢸⣇⣿⡅⢀⣿⠋⠀⠸⣿⣿⠇⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣦⣆⠀⠀⠈⠐⠄⠘⠉⠉⢻⠞⠒⣾⠲⡴⠒⠾⠓⢺⠙⠉⡿⣿⣶⣾⡿⠂⠀⠐⣿⡿⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠙⢆⠀⠀⠀⠀⡀⠀⠀⠘⠀⠀⠈⠀⠇⠀⢘⠀⠚⠀⠀⠇⢻⣿⣿⡧⠀⠀⠀⣿⡇⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣷⡄⠀⠀⠁⠐⠶⠆⠐⠀⠀⠀⠒⣀⣠⣆⣀⠀⢤⣠⣾⡿⠉⠀⠀⣀⣠⡟⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣧⣧⠀⡀⠀⠀⠀⠀⠀⠀⠀⠀⠊⠙⢿⣿⣿⡿⠿⡿⣯⣶⠆⢠⠌⠉⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⣕⠶⣪⣷⡄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⡠⠖⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢈⣿⣟⢪⣹⡟⣿⠓⠛⠒⠒⠖⠛⠛⠛⠛⠛⠛⠛⠛⠋⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⣏⢳⢣⢿⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣿⡞⣾⢾⣟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣾⡅⡟⣾⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢻⣿⠰⣿⣽⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⡿⡇⡇⡿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⡷⣗⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣻⡇⣿⠇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣇⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣏⡟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⣿⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢻⠃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⠀⠀⠀

Ayy mirin

 

[Pentatonic]

Ayy mirin

Thanks bro

 

[arrowsinmyback]

𝕭𝖔𝖉𝖞𝖇𝖚𝖎𝖑𝖉𝖎𝖓𝖌

A well built physique is a status symbol. It reflects you worked hard for it. No money can buy it. You cannot borrow it, you cannot inherit it, you cannot steal it. You cannot hold onto it without constant work. It shows discipline, it shows self respect, it shows patience, work ethic, and passion. That is why I do what I do.

- 𝕬𝖗𝖓𝖔𝖑𝖉 𝕾𝖈𝖍𝖜𝖆𝖗𝖟𝖊𝖓𝖊𝖌𝖌𝖊𝖗



𝕴𝖓𝖙𝖗𝖔𝖉𝖚𝖈𝖙𝖎𝖔𝖓
In this thread you will dive deep in bodybuilding and everything related to it, I will share my expericence over the years and the information i have gathered from reliable sources. I will also give my own preferences about the exercise selections.

𝕳𝖔𝖜 𝕿𝖔 𝕭𝖊𝖌𝖎𝖓?
Well of course with picking that shit up brah, Jokes aside you can begin at home using dumbbells and kettlebells, even putting heavy stuff in your bag works, or sign up to the gym. One of the key elements with starting is also letting go from the bad habbits that gives you a bad body. Such as eating fastfood, snacking too much or being a bum doing nothing all day.
𝕿𝖍𝖊 𝖂𝖔𝖗𝖐𝖔𝖚𝖙 𝕾𝖕𝖑𝖎𝖙 𝕴𝖙𝖘𝖊𝖑𝖋
I've tried a lot of splits myself and I would reccomend push-pull-legs especially to the people who just have began to lift weights or want to begin. The key element is the quality of the workouts you are doing, The intensity and the volume also play a big role. DO NOT do 4 X 12 (4 sets 12 reps) by your workouts, It gives you faster fatiuge and does more harm then good if we consider you are going to do some different kinds of exercises. Rather than 4 X 12, Doing 2-3 sets with 6-8 reps is already good. When you train with too high volume you get tired much faster and cannot grow the muscle as much as you can. Thats way increasing the intensity is the better way. Also lets hit a buzzword and talk about progressive overload. Progressive overload is highly related to your intensity-volume rate. With more intensity you are able to push yourself much more, because you can go much heavier if you do for example 7 reps rather 12. When you lift heavy as hell your body will be big as hell, because your muscles adapt to the weight you are doing if that makes sense. Without further a do lets begin with the best workout plan:
​

**Strech your limbs and back like 3-5 minutes for avoiding injury or cramp**
𝕻𝖚𝖘𝖍
3 X 8 Incline Bench Press
2 X 8 Chest Press
2 X 8 Chest Fly (Tip: preferably cable over the machine)


3 X 8 Overhead Cable Triceps Extension (Tip: Use the straight metal attachment)
2 X 8 One hand Triceps Pushdown (Tip: Rotate and twist your wrist when you pull the cable towards yourself)

1 Dropset Lateral Raises (Tip: Get 3 weights get your max weight that you can do 7-10 repititions untill absolute failure then without any rest grab the half of your weight and continiue till you cant do no more, as last get the half of the last weight and dont train untill mild discomfort, continiue till you cant lift your arms up anymore. (Weight example: 20kg-10kg-5kg each hand)

2-3 X 8 Schoulder Press (Tip: Make the bench fully like a L shape and while lifting the weights make the weights jump a little bit with your leg and get it eaisier. You begin while the head of the dumbell is looking at you, then as you go up you slowly turn it horizontal with wrist movement.)
𝕻𝖚𝖑𝖑
3 X 8 Medium Grip Lateral Pulldown
2 X 8 ISO Front Pulldown
3 X 8 Cable Row

2 X 8 Hammer Curl
2 X 8 Regular Curl

1-2 X 8 Shrugs
1-2 X 8 Assisted Wrist Curls (put your arm on the bench and perform a wrist curl, your hand is not on the bench. You put your arm to the short side of the bench not the long side, place your arm like just your hands gonna poke out a little. This is important so you get the bicep usage minimal and train extra forearms.)
𝕷𝖊𝖌𝖘
4 X 8-10 Hack Squads
2 X 10 Calf Raises

𝕮𝖆𝖗𝖉𝖎𝖔 (If overweight, dont even think about cardio when skinny)
Stairmasters untill you cant relate to the song ''im a chud im a chud im a fat little chud.''

**Important when performing the workout: Always increase the weight at least a little bit from the last set, even if you barely get it. **

𝕯𝖎𝖊𝖙
Well you can of course cut or bulk, everybody knows the deal with that, what i reccomend is clean bulk for the maximum muscle gain from this split. You build the maximum muscle and minimal extra fat. Im talking about big portions of beef, chicken, liver and fish next to rice without using any seed oils and some shitass broccoli. For lifs you can consume watermelon and various fruits. Not to forget cheese also got good protein especially feta, try some nice recepies with olive oil or various spices to make it fun. As in supplemetation, first thing to buy would be creatine, after that protein power, be careful when you buy a protein powder with flavor, avoid added sugars and a too long ingredients list much as you can. You can yoink in some other kind of supplements in the shop but 90% of them dont do jack shit, For instance instead of paying 25 dollars for some BCAA go buy some red meat insted, especially organs, it would help 100 times more (also yum.)
𝕽𝖊𝖈𝖔𝖛𝖊𝖗𝖞
Just sleep good avoid stress and goon around and watch patrick bateman respect moment compilation, there isnt much to do but more to avoid. Dont train the muscle if it is still sore or just avoid heavy phycial work when you are sore. After these workouts you need to feel like you got hit by a truck the moment you wake up. Thats how you know the workouts are working.
𝕸𝖎𝖓𝖉𝖘𝖊𝖙
Afterall it all ends in your mind, dont compare yourself with people on steroids or the top 0,001% on social media. Who you race is you from yesterday. How hard you race how hard you will framemog too. Wherever you begin just begin, dont think about it too much. Do it with passion, your body is your temple and stay a sickkunt.
-𝕰𝕹𝕯-
​

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⠀⠀⠀⠀⠀⠀⢠⡄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢰⣿⣿⡂⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢰⣾⡯⣿⣾⢿⢷⠂⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠠⡀⣝⣿⣷⡇⣠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠫⢿⡁⢸⠟⠝⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⢠⣷⣯⡀⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣴⡿⣿⢯⣿⡿⣿⣤⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠻⡃⡌⣻⡏⡀⢸⠋⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠁⣺⣿⣿⡅⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢴⡿⡿⣷⣿⠆⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢳⡷⣿⠏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢤⡀⣴⣻⣳⡄⣠⠄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⡀⠉⣳⢿⣷⡏⠉⢠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⣄⡀⠀⠀⢀⡴⢶⣦⡔⢲⣤⡶⠾⣷⣾⣿⣣⣹⣿⣶⡿⠶⣦⣤⢖⣤⣴⠶⣄⣀⠀⠀⢀⣀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠳⣤⡴⠟⠉⠉⠑⠉⠛⠟⠉⠳⠋⣿⣿⣮⣻⣿⡟⠻⠛⠉⠛⠛⠙⠝⠋⠙⢿⣍⣯⠛⠓⠶⣦⣄⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⣩⠿⡽⣥⢏⡉⠂⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠙⢿⣷⣄⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⠼⠃⠀⣹⣇⠀⠣⣄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠙⢿⣿⣷⣤⡀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⡠⠫⢶⣦⣜⣟⣿⣡⣶⠶⠱⠄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⠛⢿⣿⣷⡀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⣠⠎⠁⠀⠀⠉⢙⣿⣽⣋⠁⠀⠀⠒⠄⠀⠀⠀⠀⠀⠀⠀⠀⣀⡀⠒⢄⠀⢀⠞⠁⠀⠈⣿⣿⣿⣦⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠎⠀⠀⠈⠀⣠⣾⣿⣿⣿⡍⠑⢮⡁⠘⠀⠀⠀⠀⠀⠀⠀⢀⣼⣿⣿⣿⣾⣷⣧⣄⡀⠀⠀⢹⣿⣿⣿⣷⡀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⢀⠆⢀⠀⢀⡴⠋⠉⢻⣿⣯⡛⠁⠀⠙⡄⠀⠀⠀⠀⠀⠀⠀⣸⣿⣿⣿⣿⣿⣿⣿⣿⣿⣶⣄⠀⢿⣿⣿⣿⣷⡀⠀
⠀⠀⠀⠀⠀⠀⠀⡸⠀⡸⠀⡼⠀⠀⠐⣿⡗⣟⣷⠀⠀⢀⠇⠀⢤⣶⣤⡈⢦⡀⠼⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⡇⠈⣿⣿⣿⣿⣇⠀
⠀⠀⠀⠀⠀⠀⢰⣇⢠⠇⠀⡇⠀⠀⠀⢙⣾⣽⠁⠀⢠⠞⠀⣼⣿⣿⣿⣿⡄⠹⣄⣈⠛⣿⣿⣿⣿⣿⣿⣿⣿⣿⣧⡀⣿⣿⣿⣿⣿⠀
⠀⠀⠀⠀⠀⠀⣼⣿⠏⠀⢠⣇⣀⠀⣰⣿⢿⣿⣷⠖⠋⠀⢀⣿⣿⣿⣿⣿⣿⠀⣿⡏⢀⠈⠻⢿⣿⣿⣿⣿⣿⣿⣿⡇⢸⣿⣿⣿⣿⡇
⠀⠀⠀⠀⠀⠀⢿⣿⠀⠀⠖⣛⣹⠛⠛⠛⠋⠀⠀⠂⠀⠀⢸⣿⣿⣿⣿⣿⣿⣷⠘⣇⠀⠁⠠⠤⢅⡀⠉⣉⣛⣋⡉⢀⣿⣿⣿⣿⣿⡁
⠀⠀⠀⠀⠀⠀⢸⡏⠀⠀⠈⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣿⡿⠻⣿⣿⣿⠇⡈⣄⠀⠀⠀⠀⠈⠑⠾⠿⣿⣿⣿⣿⡟⣿⣿⣿⠀
⠀⠀⠀⠀⠀⠀⣿⠃⠀⠀⠀⠀⠱⡀⠀⠀⠀⠀⠀⠉⠀⠀⠀⠛⠛⠁⠀⡈⠛⡅⠀⡇⢸⣟⠂⠀⠀⠀⠀⠀⠀⠀⠋⠛⢋⣼⣿⣿⣿⠀
⠀⠀⠀⠀⠀⡼⠃⠀⠀⠀⠀⠀⠔⠁⠀⠀⠀⠀⠐⡏⠀⠀⠀⠀⡇⠀⠀⣧⠀⢢⠀⢱⠸⣿⣯⣠⠀⠀⠀⠀⠀⣀⣴⣠⣺⣿⣿⣿⣿⠀
⠀⠀⠀⠀⢠⠃⢀⣀⠤⠐⢉⣩⣉⠁⠀⠀⠀⠀⡜⢀⣄⣀⠦⡘⠛⢂⠜⠛⢧⠞⠳⢘⡀⢹⣿⣷⠀⠀⢀⡀⣊⡁⠈⠙⣿⣿⣿⣿⣿⠀
⠀⠀⠀⠀⣸⠐⢁⣴⢶⣶⣿⣿⣿⣿⣄⠉⢆⠀⣑⡜⠉⣟⣀⣤⣀⣤⠦⠤⢼⣅⣨⢸⢸⣿⣿⣿⣇⣠⣤⣿⣥⣾⣷⣶⣌⠉⠙⢻⡇⠀
⠀⠀⠀⠀⠙⠷⣾⠣⣿⣿⡿⢿⣿⢻⣿⣷⡜⠀⡛⢿⣾⡟⠁⠀⠀⠀⠀⠀⠀⠀⠉⠑⠙⣶⠙⣿⣿⣏⣿⠟⣿⣿⣿⣿⣿⣧⠀⢸⡇⠀
⠀⠀⠀⠀⠀⠀⠀⢳⣿⣿⡆⠘⣿⢨⣿⣿⡗⢰⠿⠶⡿⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣹⢉⣹⣿⣿⡿⢰⣿⡇⣼⣿⣿⡿⠀⢴⠅⠀
⠀⠀⠀⠀⠀⠀⠀⠀⢳⡀⠀⠘⣿⠘⣿⣿⣿⠸⡀⣠⠃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣿⠖⢊⡝⡿⠃⢸⣿⠀⣿⣿⣿⣷⡆⡇⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠈⣧⠀⢸⣿⠀⣿⣷⢻⣻⣾⡷⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠙⠒⠚⠋⠁⠀⣿⡇⢠⣿⣿⣿⡿⠀⣇⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⣸⠀⢨⣿⡇⣽⣿⠟⣷⣿⡏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⣿⠁⢸⣿⣿⣿⠇⢀⡎⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⡀⢸⠀⠀⣿⡏⣿⡿⠷⠻⣽⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⠀⣾⣿⣿⠟⠀⣿⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⢼⣼⡆⢀⡙⢷⣿⣷⡞⣾⣻⣧⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣾⡏⠐⣿⡟⠁⠀⣼⡿⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠸⣿⡇⠀⠘⢾⣿⣯⠗⢿⣻⡿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣼⣿⠃⠀⣿⣷⣾⣿⡿⠃⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣏⠂⠀⠀⠹⢷⣿⠿⣿⣧⡤⢶⢲⣦⣤⠤⢤⡠⢄⣀⣀⣤⢤⡦⡴⡆⠀⣿⡃⠄⢀⣻⣿⣿⠁⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠸⣖⠀⠀⠀⢀⠉⡀⢈⠀⢻⡉⢹⠁⡷⠀⠸⠀⠘⡀⢻⡄⢸⣇⣿⡅⢀⣿⠋⠀⠸⣿⣿⠇⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣦⣆⠀⠀⠈⠐⠄⠘⠉⠉⢻⠞⠒⣾⠲⡴⠒⠾⠓⢺⠙⠉⡿⣿⣶⣾⡿⠂⠀⠐⣿⡿⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠙⢆⠀⠀⠀⠀⡀⠀⠀⠘⠀⠀⠈⠀⠇⠀⢘⠀⠚⠀⠀⠇⢻⣿⣿⡧⠀⠀⠀⣿⡇⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣷⡄⠀⠀⠁⠐⠶⠆⠐⠀⠀⠀⠒⣀⣠⣆⣀⠀⢤⣠⣾⡿⠉⠀⠀⣀⣠⡟⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣧⣧⠀⡀⠀⠀⠀⠀⠀⠀⠀⠀⠊⠙⢿⣿⣿⡿⠿⡿⣯⣶⠆⢠⠌⠉⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⣕⠶⣪⣷⡄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⡠⠖⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢈⣿⣟⢪⣹⡟⣿⠓⠛⠒⠒⠖⠛⠛⠛⠛⠛⠛⠛⠛⠋⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⣏⢳⢣⢿⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣿⡞⣾⢾⣟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣾⡅⡟⣾⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢻⣿⠰⣿⣽⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⡿⡇⡇⡿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⡷⣗⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣻⡇⣿⠇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣇⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢻⠃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⠀⠀⠀

mirin

 

[comma]

shadow ping istg

 

[roper.]

𝕭𝖔𝖉𝖞𝖇𝖚𝖎𝖑𝖉𝖎𝖓𝖌

A well built physique is a status symbol. It reflects you worked hard for it. No money can buy it. You cannot borrow it, you cannot inherit it, you cannot steal it. You cannot hold onto it without constant work. It shows discipline, it shows self respect, it shows patience, work ethic, and passion. That is why I do what I do.

- 𝕬𝖗𝖓𝖔𝖑𝖉 𝕾𝖈𝖍𝖜𝖆𝖗𝖟𝖊𝖓𝖊𝖌𝖌𝖊𝖗



𝕴𝖓𝖙𝖗𝖔𝖉𝖚𝖈𝖙𝖎𝖔𝖓
In this thread you will dive deep in bodybuilding and everything related to it, I will share my expericence over the years and the information i have gathered from reliable sources. I will also give my own preferences about the exercise selections.

𝕳𝖔𝖜 𝕿𝖔 𝕭𝖊𝖌𝖎𝖓?
Well of course with picking that shit up brah, Jokes aside you can begin at home using dumbbells and kettlebells, even putting heavy stuff in your bag works, or sign up to the gym. One of the key elements with starting is also letting go from the bad habbits that gives you a bad body. Such as eating fastfood, snacking too much or being a bum doing nothing all day.
𝕿𝖍𝖊 𝖂𝖔𝖗𝖐𝖔𝖚𝖙 𝕾𝖕𝖑𝖎𝖙 𝕴𝖙𝖘𝖊𝖑𝖋
I've tried a lot of splits myself and I would reccomend push-pull-legs especially to the people who just have began to lift weights or want to begin. The key element is the quality of the workouts you are doing, The intensity and the volume also play a big role. DO NOT do 4 X 12 (4 sets 12 reps) by your workouts, It gives you faster fatiuge and does more harm then good if we consider you are going to do some different kinds of exercises. Rather than 4 X 12, Doing 2-3 sets with 6-8 reps is already good. When you train with too high volume you get tired much faster and cannot grow the muscle as much as you can. Thats way increasing the intensity is the better way. Also lets hit a buzzword and talk about progressive overload. Progressive overload is highly related to your intensity-volume rate. With more intensity you are able to push yourself much more, because you can go much heavier if you do for example 7 reps rather 12. When you lift heavy as hell your body will be big as hell, because your muscles adapt to the weight you are doing if that makes sense. Without further a do lets begin with the best workout plan:
​

**Strech your limbs and back like 3-5 minutes for avoiding injury or cramp**
𝕻𝖚𝖘𝖍
3 X 8 Incline Bench Press
2 X 8 Chest Press
2 X 8 Chest Fly (Tip: preferably cable over the machine)


3 X 8 Overhead Cable Triceps Extension (Tip: Use the straight metal attachment)
2 X 8 One hand Triceps Pushdown (Tip: Rotate and twist your wrist when you pull the cable towards yourself)

1 Dropset Lateral Raises (Tip: Get 3 weights get your max weight that you can do 7-10 repititions untill absolute failure then without any rest grab the half of your weight and continiue till you cant do no more, as last get the half of the last weight and dont train untill mild discomfort, continiue till you cant lift your arms up anymore. (Weight example: 20kg-10kg-5kg each hand)

2-3 X 8 Schoulder Press (Tip: Make the bench fully like a L shape and while lifting the weights make the weights jump a little bit with your leg and get it eaisier. You begin while the head of the dumbell is looking at you, then as you go up you slowly turn it horizontal with wrist movement.)
𝕻𝖚𝖑𝖑
3 X 8 Medium Grip Lateral Pulldown
2 X 8 ISO Front Pulldown
3 X 8 Cable Row

2 X 8 Hammer Curl
2 X 8 Regular Curl

1-2 X 8 Shrugs
1-2 X 8 Assisted Wrist Curls (put your arm on the bench and perform a wrist curl, your hand is not on the bench. You put your arm to the short side of the bench not the long side, place your arm like just your hands gonna poke out a little. This is important so you get the bicep usage minimal and train extra forearms.)
𝕷𝖊𝖌𝖘
4 X 8-10 Hack Squads
2 X 10 Calf Raises

𝕮𝖆𝖗𝖉𝖎𝖔 (If overweight, dont even think about cardio when skinny)
Stairmasters untill you cant relate to the song ''im a chud im a chud im a fat little chud.''

**Important when performing the workout: Always increase the weight at least a little bit from the last set, even if you barely get it. **

𝕯𝖎𝖊𝖙
Well you can of course cut or bulk, everybody knows the deal with that, what i reccomend is clean bulk for the maximum muscle gain from this split. You build the maximum muscle and minimal extra fat. Im talking about big portions of beef, chicken, liver and fish next to rice without using any seed oils and some shitass broccoli. For lifs you can consume watermelon and various fruits. Not to forget cheese also got good protein especially feta, try some nice recepies with olive oil or various spices to make it fun. As in supplemetation, first thing to buy would be creatine, after that protein power, be careful when you buy a protein powder with flavor, avoid added sugars and a too long ingredients list much as you can. You can yoink in some other kind of supplements in the shop but 90% of them dont do jack shit, For instance instead of paying 25 dollars for some BCAA go buy some red meat insted, especially organs, it would help 100 times more (also yum.)
𝕽𝖊𝖈𝖔𝖛𝖊𝖗𝖞
Just sleep good avoid stress and goon around and watch patrick bateman respect moment compilation, there isnt much to do but more to avoid. Dont train the muscle if it is still sore or just avoid heavy phycial work when you are sore. After these workouts you need to feel like you got hit by a truck the moment you wake up. Thats how you know the workouts are working.
𝕸𝖎𝖓𝖉𝖘𝖊𝖙
Afterall it all ends in your mind, dont compare yourself with people on steroids or the top 0,001% on social media. Who you race is you from yesterday. How hard you race how hard you will framemog too. Wherever you begin just begin, dont think about it too much. Do it with passion, your body is your temple and stay a sickkunt.
-𝕰𝕹𝕯-
​

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⠀⠀⠀⠀⠀⠀⠀⢀⠆⢀⠀⢀⡴⠋⠉⢻⣿⣯⡛⠁⠀⠙⡄⠀⠀⠀⠀⠀⠀⠀⣸⣿⣿⣿⣿⣿⣿⣿⣿⣿⣶⣄⠀⢿⣿⣿⣿⣷⡀⠀
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⠀⠀⠀⠀⠀⠀⠀⠀⠀⣸⠀⢨⣿⡇⣽⣿⠟⣷⣿⡏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⣿⠁⢸⣿⣿⣿⠇⢀⡎⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⡀⢸⠀⠀⣿⡏⣿⡿⠷⠻⣽⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⠀⣾⣿⣿⠟⠀⣿⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⢼⣼⡆⢀⡙⢷⣿⣷⡞⣾⣻⣧⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣾⡏⠐⣿⡟⠁⠀⣼⡿⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠸⣿⡇⠀⠘⢾⣿⣯⠗⢿⣻⡿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣼⣿⠃⠀⣿⣷⣾⣿⡿⠃⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣏⠂⠀⠀⠹⢷⣿⠿⣿⣧⡤⢶⢲⣦⣤⠤⢤⡠⢄⣀⣀⣤⢤⡦⡴⡆⠀⣿⡃⠄⢀⣻⣿⣿⠁⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠸⣖⠀⠀⠀⢀⠉⡀⢈⠀⢻⡉⢹⠁⡷⠀⠸⠀⠘⡀⢻⡄⢸⣇⣿⡅⢀⣿⠋⠀⠸⣿⣿⠇⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣦⣆⠀⠀⠈⠐⠄⠘⠉⠉⢻⠞⠒⣾⠲⡴⠒⠾⠓⢺⠙⠉⡿⣿⣶⣾⡿⠂⠀⠐⣿⡿⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⠙⢆⠀⠀⠀⠀⡀⠀⠀⠘⠀⠀⠈⠀⠇⠀⢘⠀⠚⠀⠀⠇⢻⣿⣿⡧⠀⠀⠀⣿⡇⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣷⡄⠀⠀⠁⠐⠶⠆⠐⠀⠀⠀⠒⣀⣠⣆⣀⠀⢤⣠⣾⡿⠉⠀⠀⣀⣠⡟⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣧⣧⠀⡀⠀⠀⠀⠀⠀⠀⠀⠀⠊⠙⢿⣿⣿⡿⠿⡿⣯⣶⠆⢠⠌⠉⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⣕⠶⣪⣷⡄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣀⡠⠖⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢈⣿⣟⢪⣹⡟⣿⠓⠛⠒⠒⠖⠛⠛⠛⠛⠛⠛⠛⠛⠋⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⣏⢳⢣⢿⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣿⡞⣾⢾⣟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣿⣾⡅⡟⣾⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢻⣿⠰⣿⣽⠁⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⡿⡇⡇⡿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠈⣿⡷⣗⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣻⡇⣿⠇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣇⣿⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣏⡟⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠘⣿⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢻⠃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⠀⠀⠀

mirin + bump brah, good post

 

[Pentatonic]

mirin + bump brah, good post

Appericiate it alot bro

 

[Shedontluv-U]

⠀⠀
⠀⠀⣿⠲⠤⣀⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⣸⡏⠀⠀⠀⠉⠳⢄⡀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⣿⠀⠀⠀⠀⠀⠀⠀⠉⠲⣄⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⢰⡏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠙⠲⣄⠀⠀⠀⡰⠋⢙⣿⣦⡀⠀⠀⠀⠀⠀
⠸⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣙⣦⣮⣤⡀⣸⣿⣿⣿⣆⠀⠀⠀⠀
⠀⡇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣼⣿⣿⣿⣿⠀⣿⢟⣫⠟⠋⠀⠀⠀⠀
⠀⠃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⣿⣿⣿⣿⣿⣷⣷⣿⡁⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⢸⣿⣿⣧⣿⣿⣆⠙⢆⡀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢾⣿⣤⣿⣿⣿⡟⠹⣿⣿⣿⣿⣷⡀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣿⣿⣿⣿⣿⣧⣴⣿⣿⣿⣿⠏⢧⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣼⢻⣿⣿⣿⣿⣿⣿⣿⣿⣿⡟⠀⠈⢳⡀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⡏⣸⣿⣿⣿⣿⣿⣿⣿⣿⣿⠃⠀⠀⠀⢳
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣸⢀⣿⣿⣿⣿⣿⣿⣿⣿⣿⡇⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⡇⠸⣿⣿⣿⣿⣿⣿⣿⣿⠏⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⡇⠀⣿⣿⣿⣿⣿⣿⣿⣿⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢠⡇⢠⣿⣿⣿⣿⣿⣿⣿⣿⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⠃⢸⣿⣿⣿⣿⣿⣿⣿⣿⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢸⣼⢸⣿⣿⣿⣿⣿⣿⣿⣿⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⢀⣾⣿⢸⣿⣿⣿⣿⣿⣿⣿⣿⡄⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⣸⣿⣿⣾⣿⣿⣿⣿⣿⣿⣿⣿⡇⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⣠⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⣇⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⢀⣴⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⣿⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠛⠻⠿⣿⣿⣿⡿⠿⠿⠿⠿⠿⢿⣿⣿⠏⠀⠀

ts lwokey badass

 

[Pentatonic]

ts lwokey badass

Thanks homie

 

[DEATH]

Solid g

 

[Pentatonic]

Solid g

Saǧol cano