21919

August 11, 2018, 12:03 pm

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>>19256
you fucking retard. just ride a bike there you fucking autist

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21993

August 11, 2018, 12:03 pm

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I started fitness 2 months ago. When i start i was 72kg and now i'm 69 kg. My body fat is too. It's approximately %20. I need to decrease that. My TDEE 2500 so i deficit that and make 2000 calorie. I also take my macros as posssible as i can. First 1.5 month i tried full body workout 3x12 but i can't progressive overload weights. So i changed program and started StrongLifts 5x5. Should i continue it or change it? I think i need to firstly fat loss but how. Is it good?

21994

August 11, 2018, 12:03 pm

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22252

August 11, 2018, 12:03 pm

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Your body fat is not that high, but your lack of muscle makes it look flabby. You have nothing to cut back to, so consider bulking VERY slowly and build a solid foundation of strength (what a your lifts, btw?). Keep doing 5x5 for a couple of months, but then I recommend changing to PHUL, since it has more volume. Also, if in that state you're having problems overloading you're either not eating right, undersleeping or your form is shit. At beginner stage your lifts should be going up in the 4-6 rep range pretty quickly.

22280

August 11, 2018, 12:03 pm

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Anyone have foundation 1 2 3 4 and handstand series please :)?

22310

August 11, 2018, 12:03 pm

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Complete bodyweight programs:

Buff Dudes Bodyweight Program
Athlean Xero
Athlean X Bodyweight Series on Youtube

22319

August 11, 2018, 12:03 pm

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Yohimbine HCL and a diet like leangains would have an effect. You can always check out their subreddit.

22320

August 11, 2018, 12:03 pm

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>120# at 5'5"
T hats like auschwicz thin for a male

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22339

August 11, 2018, 12:03 pm

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What's happened to the official request thread please?

22340

August 11, 2018, 12:38 pm

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>>22339
I accidentally nuked it while cleaning it; Script didn't have an exception for the OP.

I'll start a new one momentarily.

22341

August 11, 2018, 12:38 pm

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All requests go in here. This thread will periodically be purged of old posts.

22342

August 11, 2018, 12:38 pm

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>>22340

Ah cheers for letting us know, glad we're allowed to still share stuff.

22343

August 11, 2018, 12:38 pm

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Looking for Athlean X Inferno Max Shred, Max Size, and Athlean Xero

Got the following to share:
Vitruvian Physique: Hybrid 5
https://anonfile.com/teOcC9d8b4/Hybrid_5_-_Intermediate_Version_-_No_Deadlifts_V1.1.xlsx
https://anonfile.com/teOcC9d8b4/Hybrid_5_-_Intermediate_Version_-_No_Deadlifts_V1.1.xlsx
https://anonfile.com/x1O3Cddaba/HYBRID_5_V1.1.pdf
http://www.mediafire.com/file/4ctjco3u6kvmuds/Hybrid5.rar
https://anonfile.com/t614M7d3bb/Ultimate_Hypertrophy_by_Vitruvian_Physique.pdf

Starting Strength Novice Program:
http://anonfile.com/w731Scd9b2/Starting_Strength_3rd_ed.epub
http://anonfile.com/xb30Sfdfbb/Starting_Strength_2nd_Edition.pdf

Bench Building Program:
http://anonfile.com/6f38S8d6be/Kizen_-_12_Week_Bench_Program.pdf

Books to Get Knowledge From:
https://drive.google.com/drive/folders/0B0Vyec-yHY6DYmNiMkg1dlZIelU

Athlean-X:
https://anonfile.com/U2cfM0d9b3/AthleanX_The_original_pro_athlete_Workout.zip

Max Size Meal Plan: https://www.pdffiller.com/jsfiller-desk6/?projectId=206897415&expId=3667&expBranch=3#62772a826eca4aebbc2396d4f28000d7

https://www.pdffiller.com/101514581-INFERNO_MEALPLAN_SIZE-Portalpdf-INFERNO-X-FACTOR-SIZE-SWAP-SHEET-
Jeff Nippard:
https://anonfile.com/idvcE1d6b4/Jeff_Nippard_s_Shoulder_Hypertrophy_Program.pdf
https://anonfile.com/Sfu7E2dbbb/Jeff_Nippard_s_Neck_and_Trap_Guide.pdf
https://anonfile.com/U0ucE3d0b6/Jeff_Nippard_s_Glute_Hypertrophy_Program.pdf
https://anonfile.com/Rcu9Ebd8b7/Jeff_Nippard_s_Forearm_Hypertrophy_Program.pdf
https://anonfile.com/O1uaEfd2bf/Jeff_Nippard_s_Chest_Hypertrophy_Program.pdf
https://anonfile.com/P8u6E4dbb4/Jeff_Nippard_s_Back_Hypertrophy_Program.pdf
https://anonfile.com/h2vbE5d7b9/Jeff_Nippard_s_Arm_Hypertrophy_Program.pdf

Bradley Martyn:
- Lean Bulk:
https://anonfile.com/U3n0E2d7b2/LEANBULK_EBOOK.pdf
- Get Shredded 2.0:
https://anonfile.com/Vbn9Eadfbc/GETSHREDDED2.0.pdf

Johnny Candito:

https://drive.google.com/file/d/1i7ee5l873T9Sb97OahRDs2BrCB42P6TA/view?usp=drivesdk

Kinobody:

https://anonfile.com/b7O2C6d0b6/GGP_-_FAQ_Guide.pdf
https://anonfile.com/c4OaC7d4b7/AFL-cheatsheet.pdf
https://anonfile.com/deO5Cad3bf/GGMBP-v2.pdf
https://anonfile.com/f8ObC1dbbe/GGP-3DaySplitBonus.pdf
https://anonfile.com/g4O5C2debb/KinobodyFAQ.pdf
https://anonfile.com/jbO6C9d4ba/AggressiveFatLoss.pdf
https://anonfile.com/kbOeC6d5b4/BonusScienceOfFasting.pdf
https://anonfile.com/naObCbd3b7/TheKinobodyBlueprint.pdf
https://anonfile.com/o1OaCadeb3/TheMissingChapter.pdf
https://anonfile.com/paOcC4d6b0/SuperheroComplete.pdf
https://anonfile.com/q4OeCdd0b6/Kinobody_Warrior_Shredding_Program.pdf
Kinobody - Kinochef:
https://anonfile.com/Wcf2Bedfb7/KINOCHEF.rar
Kinobody - Aggressive Fat Loss 2.0:
https://anonfile.com/Ncf3B8d8bc/Aggressive_Fat_Loss_2.0.rar
Kinobody - Bodyweight Mastery Program:
https://anonfile.com/5ef5Bed9b0/Bodyweight_Mastery_Program.pdf
https://anonfile.com/b7O2C6d0b6/GGP_-_FAQ_Guide.pdf
https://anonfile.com/c4OaC7d4b7/AFL-cheatsheet.pdf
https://anonfile.com/deO5Cad3bf/GGMBP-v2.pdf
https://anonfile.com/f8ObC1dbbe/GGP-3DaySplitBonus.pdf
https://anonfile.com/g4O5C2debb/KinobodyFAQ.pdf
https://anonfile.com/jbO6C9d4ba/AggressiveFatLoss.pdf
https://anonfile.com/kbOeC6d5b4/BonusScienceOfFasting.pdf
https://anonfile.com/naObCbd3b7/TheKinobodyBlueprint.pdf
https://anonfile.com/o1OaCadeb3/TheMissingChapter.pdf
https://anonfile.com/paOcC4d6b0/SuperheroComplete.pdf
https://anonfile.com/q4OeCdd0b6/Kinobody_Warrior_Shredding_Program.pdf


Larry Wheels Programs:

https://anonfile.com/1dOfCfd7b4/AthleteAndWeekendWeekendWarriorOffseason-Strength-3-days-Phase-3.pdf
https://anonfile.com/28OfC4d9be/AthleteAndWeekendWeekendWarriorOffseason-Strength-3-days-Movement-Prep.pdf
https://anonfile.com/39O5C5d4b0/BARBELLONLYHyperTrophy-Phase-1.pdf
https://anonfile.com/43OfCad6bc/AthleteAndWeekendWeekendWarriorOffseason-Strength-3-days-Phase-2.pdf
https://anonfile.com/50OfCddcbe/AthleteAndWeekendWeekendWarriorOffseason-Strength-3-days-Phase-1.pdf
https://anonfile.com/77ObCbddb5/BARBELLONLYTemplate-Peaking-Phase.pdf
https://anonfile.com/84O3C7d4b2/BARBELLONLYHyperTrophy-Phase-2.pdf
https://anonfile.com/95OdC5d2b7/BARBELLONLYTemplate-Strength-Transition.pdf
https://anonfile.com/A3O7C7d2b4/Gaglione-Strength-6-Week-Strength-Program.xlsx
https://anonfile.com/BaO1C2d1b2/BARBELLONLYTemplate-Pre-Peaking-Phase.pdf
https://anonfile.com/C6O0Cad0b3/GS-Exercise-Index-and-Fundamentals.pdf
https://anonfile.com/D5O9Cfd4bb/GS-Exercise-Index-and-Fundamentals-1.pdf
https://anonfile.com/EeOaC8d0b2/Guidlines-and-Suggested-Equipment-for-the-Peaking-Program.pdf
https://anonfile.com/F5O7Cfd3b6/HYPERTROPHYGUIDELINESSuggested-Equipment-for-the-HYPERTROHY-Program.pdf
https://anonfile.com/GaOfC0d5b6/BARBELLONLYTemplate-Strength-Phase-1.pdf
https://anonfile.com/H3O8C0d1be/GSNutritionHandout.pdf
https://anonfile.com/IbO5Cadcb7/Gaglione-Strength-6-Week-Peaking-Program.xlsx
https://anonfile.com/KfO8C2d4b9/Gaglione-Strength-8-Week-Hypertrophy-Program.xlsx
https://anonfile.com/MfO9C5deb2/LarryWheelsBenchBeastProgram-Phase-1.pdf
https://anonfile.com/N0OaCdd6b4/LarryWheelsDominateTheDeadlfit-Phase-1.pdf
https://anonfile.com/P8O6C8dbb2/LarryWheelsDominateTheDeadlfit-Phase-2.pdf
https://anonfile.com/Q0OdC4d7bd/LarryWheelsNoviceProgram-GPP.pdf
https://anonfile.com/SbOdC4d1ba/LarryWheelsBenchBeastProgram-Phase-2.pdf
https://anonfile.com/TdOfCbd1b4/LarryWheelsNoviceProgram-NoviceStrength.pdf
https://anonfile.com/UbO1C3dbbf/LarryWheelsNoviceProgram-MovementPre.pdf
https://anonfile.com/W4OaC8dcbb/LiftLikeLarry-HyperTrophy-Phase-2.pdf
https://anonfile.com/X5O1Cddbbb/LIFTLIKELARRYHyperTrophy-Phase-1.pdf
https://anonfile.com/Y5ObC2deb9/LiftLikeLarryPeakingProgram-Peaking-Phase.pdf
https://anonfile.com/Z7O6C2d3b0/LIFTLIKELARRYBODYBUILDING-Body-Building-Phase-1-and-2.pdf
https://anonfile.com/a0PfC5deb7/LiftLikeLarryPeakingProgram-Pre-Peaking-Phase.pdf
https://anonfile.com/baP4C0d2b6/PERFORM-LIKE-A-CHAMPION-LIFTER-Workshop-Note-Page.pdf
https://anonfile.com/cfPeCcd2b2/LIFTLIKELARRYStrength-Phase-1.pdf
https://anonfile.com/dfP6C5d1be/STRENGTHGUIDELINESandSuggested-Equipment-for-the-STRENGTH-Program.pdf
https://anonfile.com/e1PfC3d7b6/Pre-Peaking-Phase.pdf
https://anonfile.com/feP8Cdddbf/LIFTLIKELARRYStrength-Transition.pdf
https://anonfile.com/g7PcC1deb1/SuperSquatsProgram-Phase-1.pdf
https://anonfile.com/idP5C3d0bc/SuperSquatsProgram-Phase-2.pdf
https://anonfile.com/h6PaC7d9bf/SuperSquatsProgram-Phase-3.pdf

Eric Helms:
http://anonfile.com/i6p6wbecb0/Eric_Helms_-_TMaSP-Training_v1.0.4.pdf

http://anonfile.com/B1p0wce1b8/Eric_Helms_-_TMaSP-Nutrition_v1.0.1.pdf



Omar Isuf & Silent Mike - Kizen Programs:

http://anonfile.com/zf3bS8d1b5/KIZEN_-_Deload.xlsx
http://anonfile.com/093eSbd2ba/KIZEN_-_Deload.ods
http://anonfile.com/1b38S6d9be/Kizen_-_16_Week_Powerbuilding.xlsx
http://anonfile.com/2d37Sed7bc/KIZEN_-_Infinite_Off_Season.ods
http://anonfile.com/3e31S9d2b2/KIZEN_-_Infinite_Off_Season.xlsx
http://anonfile.com/4b3cS7d7b1/Kizen_Training_-_12_Week_Strength_and_Fat_Loss_Program.xlsx
http://anonfile.com/5639Sadfb0/Kizen_Training_-_Macro_Calculator.xlsx
http://anonfile.com/6f38S8d6be/Kizen_-_12_Week_Bench_Program.pdf
http://anonfile.com/7334S5dfbf/Kizen_-_16_Week_Powerbuilding.pdf
http://anonfile.com/ne9dabecbd/Kizen.zip

22344

August 11, 2018, 1:08 pm

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Daniel Vadnal

https://anonfile.com/o3D4L5f1b0/Bodyweight.Evolution.by.Daniel.Vadnal.pdf

Jordan Peters

https://anonfile.com/tdD4Lbf4bb/Trained_by_JP__Jordan_Peters__Extreme_Lean_New_Edition.pdf
https://anonfile.com/ubD4Laf6b3/Trained_by_JP__Jordan_Peters__High-Frequency-Progressive-Overload.pdf

John Meadows

https://anonfile.com/v3D8Lefdb9/John_Meadows_-_The_Arm_Training_Manual.pdf

Cory Swede

https://anonfile.com/K0DaLbf1b2/5th_set_for_Powerlifting_-_Cory_Swede_Burns.pdf

22345

August 11, 2018, 1:08 pm

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https://anonfile.com/EdEcL1f0bf/Virgin_Voyage.pdf
https://anonfile.com/F3E6L0f4b6/edoc.site_john-meadows-program-24-the-omega-sentinel.pdf
https://anonfile.com/J4EaLff0bc/The_Gama_Bomb_-__J._Meadows_.pdf
https://anonfile.com/V4E5Lcf0b5/JM_-_Program_3.pdf
https://anonfile.com/W5E7L5f9bb/Mountain-Dog-Training-Program-15-the-Executioner.pdf
https://anonfile.com/X5EfL4f6b2/AnnihilationWave21.pdf
https://anonfile.com/Y5E0Laf8b1/Gauntlet_MOUTAIN_DOG_2_training.pdf
https://anonfile.com/Z0E2L9fab7/EBOOK-ELITEFTS-PTW31.pdf
https://anonfile.com/a7F8L9ffb6/EBOOK-ELITEFTS-PTW32.pdf
Some John Meadows stuff, I would appreciate if some one share His newer programs The Beyonder and Creeping Death II

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22346

August 11, 2018, 1:27 pm

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Does anybody have the HLM Barbell Medicine template?

22347

August 11, 2018, 1:43 pm

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>>22345

Done

https://anonfile.com/8fGeL3fcb6/CreepingDeath2.pdf
https://anonfile.com/99G1L0f7b3/18_The_Beyonder.pdf

22348

August 11, 2018, 1:43 pm

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Does anyone have a definite list of Meadows program numbers and names?

22349

August 11, 2018, 1:43 pm

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Can't reply to the post anymore, but I totally understand your concern about receiving the videos. I was thinking we could just go through paypal, so that way you have the security of filing a dispute and getting a refund. Of course, it wouldn't come to this, but it gives an extra layer of security to you. If you have a better idea, lmk.

22350

August 11, 2018, 1:58 pm

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someone have the kizen offseason complete?