No progress, please help

I feel like I haven't made much progress
>Training for 7 years, injured and not trained for 3 years
>lifts: 200 lbs bench x 1 rep
225 lbs squat x 1 rep
225 lbs deadlift x 1 rep

I don't know what to do anymore. Should I do a bulk or a cut?

  1. 3 months ago
    Anonymous

    Cut but this time eat a lot of vegetables.

    I know you're American so it'll be very tough, but I believe in you.

    • 3 months ago
      Anonymous

      Got you. I don't even know how much calories I need though

      what have you been doing for this long? Don't want to be rude but you have no idea what you're doing

      Trying out new things

      • 3 months ago
        Anonymous

        what's your Workout routine?

        • 3 months ago
          Anonymous

          Upper Body: Behind the Neck press: 3x10
          Barbell Row: 3x10
          Chest Press: 3x10
          Lat Pulldown: 3x10
          Biceps curls: 3x10
          Triceps extension: 3x10

          Lower: Leg Extension: 3x10
          Squat: 3x10
          Deadlift: 3x10
          Hamstring: 3x10
          Calves: 3x10

          Upper: Behind the Neck press: 3x10
          Lat Pull Down close grip: 3x10
          Dumbell Pullover: 3x10
          Reverse Grip Bench: 3x10
          Upright Row: 3x10
          Hammer Curls: 3x10
          Kickbacks: 3x10

          • 3 months ago
            Anonymous

            You havnt worked out for 7 years, your routine screams inexperienced lifter.

            Maybe you started working out 7 years ago and hit the gym one time per month and on and off each year. Stop lying to yourself.

            • 3 months ago
              Anonymous

              You have no diet, start to thinking about change HOW you eat, start counting calories and do cut/bulk whatever your goal is (imo you have to cut to 10% then try lean bulk)

              I tried finding a routine, but I hate it. I was doing Upper Lower because I read that it provided faster muscle growth if you train your muscles 2x a week

              • 3 months ago
                Anonymous

                So you somehow though you could come up with a better routine than an expert's that have given results to lots o f people? No wonder you haven't had progress in 7 years

          • 3 months ago
            Anonymous

            your routine sucks to be fair with you

          • 3 months ago
            Anonymous

            That's a list of exercises.
            What's your progression scheme?

            • 3 months ago
              Anonymous

              I'm on 160lbs Behind the Neck Press and 180lbs of Barbell Rows. If I can do more than 10 reps I increase the weight, otherwise it stays the same

  2. 3 months ago
    Anonymous

    what have you been doing for this long? Don't want to be rude but you have no idea what you're doing

  3. 3 months ago
    Anonymous

    Learn to brace

  4. 3 months ago
    Anonymous

    >fat fuck
    >wondering whether he should cut or bulk
    >after training for 7 years
    weird larp

    • 3 months ago
      Anonymous

      Not larping you idiot

      • 3 months ago
        Anonymous

        if you spent seven fucking years lifting and you don't even know whether to bulk or to cut then you're beyond help

        • 3 months ago
          Anonymous

          that's why I'm asking on here what I can do better

          • 3 months ago
            Anonymous

            you should stop making shit up
            then you should lose some weight, fatty
            then you do literally any ppl workout that seems decent. it doesn't really matter what you do, as long as you lift weights a few times a week you'll grow

            You have no diet, start to thinking about change HOW you eat, start counting calories and do cut/bulk whatever your goal is (imo you have to cut to 10% then try lean bulk)

            >try lean bulk
            waste of time for anybody but complete beginners

  5. 3 months ago
    Anonymous

    You have no diet, start to thinking about change HOW you eat, start counting calories and do cut/bulk whatever your goal is (imo you have to cut to 10% then try lean bulk)

  6. 3 months ago
    Anonymous

    Take it serious or you won't go anywhere. Read up more stuff

  7. 3 months ago
    Anonymous

    stop messing around and start to train and eat

  8. 3 months ago
    Anonymous

    do you even enjoy lifting?

    • 3 months ago
      Anonymous

      i dont enjoy anything

    • 3 months ago
      Anonymous

      its fun but hard to keep up with

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