If U Can't Bench 230+ Yo Man Card = Revoked

[FoolinLikeABitvh]

Not bashin yall but it seems U nikkas are too comfortable wit bein Thin Bird Chested hoes. Assembled a simple guideline for yall to Follow Through Wit.

If U Can Barely Bench 130-140 LBs:

35-50 Pushups X 3 Reps Mornin

5 Min Weighted High Planks - 5 Min Weighted Low Planks

20 Full Body Pull Ups X Sets Of 5 For Decent Start

Stack Up on Protein Drinks/Protein Rich Foods nd have variety.

Set Up Tha Bar nd Throw whateva Weights U are used to Benchin.

(*Yo Weight*) X 8-12 Reps.

Perform in Sets Of 5 nd Repeat.

Spoiler

If U can't Rep Yo current weight 8-12 Times Gtf Off TheColi & Get To Work;Start Gradually With Dumbbells To Build Yoself Up

Dumbbells:

Purchase a Pair of 60 LB Dumbbells to work nd Practice with at Home:

10 Reps X Set Of 4-5 Bicep Curls

Do this if U truly want to reform yo body.
I don't want yall nikkas to be cryin ova a bytch who didn't fukk wit yo looks.

I want yall to be successful.

Add Suggestions nd I'll add to tha OP.


@Originalgangsta317

@houston911

@Ronnie Lott

 

[dterpsss]

Not bashin yall but it seems U nikkas are too comfortable wit bein Thin Bird Chested hoes.

You dont need mass to bench heavy, Im sure homeboy out lifts you..............either way tips in OP are good

 

[FSP]

170 lb bench press crew

 

[BaldingSoHard]

3 sets, 8 reps, 225. No idea what my max is since I've never gone over that.

 

[AquaCityBoy]

But how much you squatting tho?

 

[CASHAPP]

OP you gotta understand alot of us know this and just recently started working out so its gonna take time. For example i been working out 3 days a week since January.

When i started i was super weak. I'm not gonna give a number but i couldn't bench 90 pounds

Today i did 5 sets of 5 of 140 pounds.

I was super weak then now i'm just weak

#Progress

 

[Saiyajin]

 

[calixprynce]

thats JV football weight . 2 plates

been liftin that since 14

 

[RatherUnique]

You dont need mass to bench heavy, Im sure homeboy out lifts you..............either way tips in OP are good

One of the most impressive videos i have ever seen. I was on his channel the other day. Dudes bench just makes no sense for his size Incredible

 

[O.T.I.S.]

Rep 225 like a nikka fresh outta jail

 

[Ronnie Lott]

Not bashin yall but it seems U nikkas are too comfortable wit bein Thin Bird Chested hoes. Assembled a simple guideline for yall to Follow Through Wit.

If U Can Barely Bench 130-140 LBs:

35-50 Pushups X 3 Reps Mornin

5 Min Weighted High Planks - 5 Min Weighted Low Planks

20 Full Body Pull Ups X Sets Of 5 For Decent Start

Stack Up on Protein Drinks/Protein Rich Foods nd have variety.

Set Up Tha Bar nd Throw whateva Weights U are used to Benchin.

(*Yo Weight*) X 8-12 Reps.

Perform in Sets Of 5 nd Repeat.

Spoiler

If U can't Rep Yo current weight 8-12 Times Gtf Off TheColi & Get To Work;Start Gradually With Dumbbells To Build Yoself Up

Dumbbells:

Purchase a Pair of 60 LB Dumbbells to work nd Practice with at Home:

10 Reps X Set Of 4-5 Bicep Curls

Do this if U truly want to reform yo body.
I don't want yall nikkas to be cryin ova a bytch who didn't fukk wit yo looks.

I want yall to be successful.

Add Suggestions nd I'll add to tha OP.


@Originalgangsta317

@houston911

@Ronnie Lott

Good info . I also suggest dumbbell press super set with declined push ups with your feet on a stability ball or bench.

Cable flys 5 sets of 10.
Dumbell punches with 8-10 pounds in between sets

 

[calixprynce]

Is 230 - 270 really elite??

 

[FoolinLikeABitvh]

OP you gotta understand alot of us know this and just recently started working out so its gonna take time. For example i been working out 3 days a week since January.

When i started i was super weak. I'm not gonna give a number but i couldn't bench 90 pounds

Today i did 5 sets of 5 of 140 pounds.

I was super weak then now i'm just weak

#Progress

U not weak.

Give it 4 Weeks nd U gon be up there.

thats JV football weight . 2 plates

been liftin that since 14

U forgettin how the Typical Coli nikka looks

 

[HoldThisL]

What if I cant even lift 130

 

[Saiyajin]

i plateaued at 215

havent been to the gym in a year

doubt I could do more than 160 now