Anonymous blue_green_nig 18h

Yea my bad I probably shouldn't have posted my before picture flexing. Here is the before in a similar angle so you can see a real difference

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Anonymous OP 18h

aye i see the progress now

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Anonymous #3 12h

For the last 1.5 years I've done a 4 day split with a rest day every 4 days. Day 1: chest, biceps, brachialis. Day 2: triceps and shoulders. Day 3: back. Day 4: legs and forearms. I do abs and and obliques everyday, but different exercises. I aim for 0.85g of protein per lb, I do 3 sets per exercise, rep range is 8-12, but for calves, abs, obliques, forearms, side delta, and rear delts I increase that to 8-24. I burn 200cal on treadmill everday too. My back day is also volume heavy with

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Anonymous OP 12h

6 exercises. I also do 4 tricep exercises on my arm day with 3 shoulder exercises (1 per delt head). I take 3 minute rest in between sets and in between exercises since I want to do a lot of volume and lift heavy with max effort since my frequency is low. I go to absolute total failure on my last reps no reps in reserve.

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Anonymous #3 12h

Favorite exercise is definitely 1 arm assisted pullup or dumbell incline bench press. I do every exercise individual sides, like I do 1 arm at a time on cables and do dumbells instead of barbells. My scoliosis is really bad and shifts the entire left side of my body's angle, so I'm always adjusting my form to not create muscle imbalances

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