Update 2024-03-27: Greatly expanded the "Samples" page and renamed it to "Glossary".
Update 2024-04-04: Added 5 million mid-2011 posts from the k47 post dump. Browse (mostly) them here.
Update 2024-04-07: Added ~400 October 2003 posts from 4chan.net. Browse them here.

Welcome to Oldfriend Archive, the official 4chan archive of the NSA. Hosting ~170M text-only 2003-2014 4chan posts (mostly 2006-2008).
On these archives
Your latest searches
Capcode
Show Posts
Deleted Posts
Ghost Posts
Post Type
Results
Order
Anonymous
[2 / 1 / ?]
2MiB, 395x303, unknown.jpg
View SameGoogleImgOpsiqdbSauceNAO

Anonymous No.7226721 View ViewReplyOriginalReport
Quoted By:
What does /fit/ think of my PHA circuit?
I have it split into ABA, BAB, each done 4x
here it is
A
Clean and Jerk - 6
Lunge - 20
DB Press - 6
Dips - 8
Situps - 10

B
Deadlifts - 6
Lat Pulldown - 8
Shrug - 8
Rows - 8
×