One Punch Gainz

@ithurts that's not bad at all man! I'd recommend work on getting a wider range of combinations, and if you're going to throw kicks drill them as much as possible. Kicks are a little risky to throw if they aren't crisp, especially turning kicks.

Got to go to the gym for the first time in a while yesterday, (had to fit into a suit for a wedding so took a break) and while I haven't noticed my sarms kicking in yet, just one day has improved my mood by a ton. Here's hoping I get them gains by katsucon 2021!

Its 2:20 pm and I'm done with my workout. I'm doing the push pull leg split. Today was pull day. Bent over rows x 10 reps Single arm row x 10 reps Reverse flies x 10 reps Barbell curls x 10 reps -repeat 4 times- But I have a problem. When I do bent over rows, my triceps hurt and not my back. And when I do barbell curls, my forearms hurt more than my biceps. Thats shouldn't happen.

@amir_bahram It is most likely that you have a flawed technique which is normal considering that you are just starting. Back muscles are normally more difficult to activate compared to other muscle groups. With barbell rows, you have to learn to row with your back rather than your arms. During the row imagine pulling the barbell with your elbows. Also try getting your shoulder blades together. With single arm rows, the same elbow rule applies aswell. Also don't row the dumbbell straight up but rather in an angle. If you are wearing pants or shorts, try pulling towards the pocket as if you would want to put the dumbbell inside of it. With barbell curls, the straight bar puts more tension on your wrists and more supination on your forearms compared to an EZ bar. While technically forearm supination is also a part of your bicep functions and should be maximized if you can, if you get any pain and discomfort, just stick with an EZ bar or dumbbell curls, the difference isn't that big of a deal.

I've made my workout plan. It's the push pull leg Split. Monday = Chest, Back and Triceps Tuesday = Back and Biceps Wednesday = leg day Thursday = Cardio and Abs Friday = Chest, Back and Triceps Saturday = Back and Biceps Sunday = Leg day. I'll be in good shape in a few months. https://i.ani.me/0280/9273/snapchat-307300510.jpg https://i.ani.me/0280/9274/snapchat-1250901750.jpg https://i.ani.me/0280/9269/snapchat-2100639615.jpg @sparkis @neotangs @dyadka_yar What do you guys think? There's always room for more exercises so if you know any, please tell me.