What kind of expectations should I have for lifting as someone who spends most of the time sitting at a computer (programmer)?

What kind of expectations should I have for lifting as someone who spends most of the time sitting at a computer (programmer)?

Here are my stats

62kg 175cm
Bench 50kg 1 rep
Overhead Press 35kg 1 rep

I go to the gym 3 times a week, started fairly recently. I'm weak but I'd like to know what kind of progress I should expect as someone who doesn't do any physical work outside of gymming and spends most of his time sitting on a chair.

POSIWID: The Purpose Of A System Is What It Does Shirt $21.68

UFOs Are A Psyop Shirt $21.68

POSIWID: The Purpose Of A System Is What It Does Shirt $21.68

  1. 1 month ago
    Anonymous

    >62kg 175cm
    >Bench 50kg 1 rep
    >Overhead Press 35kg 1 rep
    You can expect my penis inside your ass

    • 1 month ago
      Anonymous

      >Weak skellington obsessed with race
      Are all poltards like this

      How about you say something without shitposting for one moment. I thought IST wants to help anyone who lifts, but apparently you're not invited into the cool boys club if you don't lift hundreds of kilos

      • 1 month ago
        Anonymous

        No homie I'm saying that you're a minecraft skelleton and you are larping about Hyperborea, that's fricking pathetic
        How about you cultivate some inner strength before you cultivate more senseless hate

        • 1 month ago
          Anonymous

          >you have to love lesser civilizations because... you just have to!

          What a compelling argument

          • 1 month ago
            Anonymous

            Nobody said that you twink

          • 1 month ago
            Anonymous

            >lesser civilizations
            Black person you're the lesser specimen here

            • 1 month ago
              Anonymous

              just go back to r3ddit or something. not even joking. IST is not for you.

              >plus the meme was funny
              It's words words words. Leftists get dunked on (rightly) for stuff like that, you don't get a pass either

              It's evident you're a butthurt shitskin

              • 1 month ago
                Anonymous

                Do you realize you'd be the prison pocket pussy if you went to prison among nazi skinheads, right?

              • 1 month ago
                Anonymous

                Luckily I sit on my ass all day collecting paychecks without having to go to prison while you mald over pictures (which are true btw)

              • 1 month ago
                Anonymous

                So you're a neet, underweight, weak, an internet addict, probably a porn addict on top of being a virgin, but that's fine because you're le superior specimen.
                Pic related has the right to say stuff like that, not your chud looking ass

              • 1 month ago
                Anonymous

                Neet? I work as a programmer. Underweight, weak and a porn addict? That's true but I'm working on it, I was hoping IST would help me but I guess not.

              • 1 month ago
                Anonymous

                I did

                You should be able to put at least 2kg on each of those lifts every week for the first year or so. If you do lower body work then you should be able to do 4kg per week. It mostly depends on if you're training hard enough and you have your sleep and diet at least 80% solid. I think your pic is cringe btw

              • 1 month ago
                Anonymous

                Thank you, I will try. What exercises would you recommend to strengthen my core aside from deadlifting? Something that is easier to do, I guess.

                >I was hoping IST would help me but I guess not.
                Sorry I just feel tremendously disgusted by people like yourself, no discipline, no soul, no wisdom. It's not even a race thing but I know you'll ignore my comment and think it is.

                I don't know how you deduced all those negative qualities about me without really knowing my circumstances. I work hard in one area of life but struggle in others.

                You have to see the irony in being weaker than a high schooler and posting your OP image right? Like the joke writes itself

                It should be okay to dislike less developed nations. I was brought up in a first world country and I have no sympathy for lesser races, I have the right.

              • 1 month ago
                Anonymous

                You are a bug man, who are you to look down on anyone? You can’t even bench a single plate

              • 1 month ago
                Anonymous

                You know, I will eventually get stronger but you'll never be truly white. How about that

              • 1 month ago
                Anonymous

                I am very white. Here’s what I did at the gym today:
                Hack squat 4x8 375lbs
                Leg press 3x15 600lbs
                Calf raises 4x12 185lbs
                Leg curls 4x20 115lbs

                You will never be as strong as me. You will always be a bug behind a computer screen

              • 1 month ago
                Anonymous

                The joke is OPs lifts

                I'm glad you're strong from going to the gym for years. I spent years working at a computer, that's my job. Sitting on my ass is what I have to do. Me being weak is just a consequence of me working in that field.

              • 1 month ago
                Anonymous

                I have a gay office computer job and lift 6 days a week

              • 1 month ago
                Anonymous

                Any heavy compound movement done standing up will do the job. If you want to target the core directly then weighted crunches, hanging leg raises, and Russian twists would be the way to go. Those are much less fatiguing

              • 1 month ago
                Anonymous

                just get off this site newbie. its not for you. im genuinely trying to help you lol. go on /r/fitness and follow the reddit PPL program.

              • 1 month ago
                Anonymous

                >I was hoping IST would help me but I guess not.
                Sorry I just feel tremendously disgusted by people like yourself, no discipline, no soul, no wisdom. It's not even a race thing but I know you'll ignore my comment and think it is.

              • 1 month ago
                Anonymous

                You have to see the irony in being weaker than a high schooler and posting your OP image right? Like the joke writes itself

              • 1 month ago
                Anonymous

                So? I use my brain more than my body, of course I won't bench much. You think you owned me with that comment? I know how weak I am and I don't mind it because it makes sense for me to be in such a state.

                Do you eat bugs in your little pod?

              • 1 month ago
                Anonymous

                Your 1rm bench is less than a plate. That’s barely trained high school lifter status. If I walked up to you and kissed you there would be nothing you could do

              • 1 month ago
                Anonymous

                So? I use my brain more than my body, of course I won't bench much. You think you owned me with that comment? I know how weak I am and I don't mind it because it makes sense for me to be in such a state.

      • 1 month ago
        Anonymous

        Yeah read the sticky you dumb homosexual. Jesus you are a weak little b***h who hides behind image macros aren’t you?

      • 1 month ago
        Anonymous

        My man instead of worrying about progress you might make, just lift the mother fricking weights up in the air

      • 1 month ago
        Anonymous

        just go back to r3ddit or something. not even joking. IST is not for you.

  2. 1 month ago
    Anonymous

    >Weak skellington obsessed with race
    Are all poltards like this

    • 1 month ago
      Anonymous

      No homie I'm saying that you're a minecraft skelleton and you are larping about Hyperborea, that's fricking pathetic
      How about you cultivate some inner strength before you cultivate more senseless hate

      Yeah read the sticky you dumb homosexual. Jesus you are a weak little b***h who hides behind image macros aren’t you?

      stop being so mean to him and be helpful. plus the meme was funny

      • 1 month ago
        Anonymous

        >plus the meme was funny
        It's words words words. Leftists get dunked on (rightly) for stuff like that, you don't get a pass either

  3. 1 month ago
    Anonymous

    You should be able to put at least 2kg on each of those lifts every week for the first year or so. If you do lower body work then you should be able to do 4kg per week. It mostly depends on if you're training hard enough and you have your sleep and diet at least 80% solid. I think your pic is cringe btw

  4. 1 month ago
    Anonymous

    >Germanic Aryans
    >Fr*nce

  5. 1 month ago
    Anonymous

    Where's the joke? This is honestly worse than most commie shitposts somehow

    • 1 month ago
      Anonymous

      The joke is OPs lifts

  6. 1 month ago
    Anonymous

    >hey op, post your lifts so we can help you!
    >lmao, you're weaker than a highschooler, kys haha

    Cool board

    • 1 month ago
      Anonymous

      Read the sticky dyel

Your email address will not be published. Required fields are marked *