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Lifting 4 Days in a Row by Emma Pebblekutch - Sun, 19 Mar 2017 05:54:58 EST ID:/tjKIR2f No.94003 Ignore Report Reply Quick Reply
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Sup /ana/
I'm about to have a major change in schedule that would limit my lifting days strictly only to Monday, Tuesday, Wednesday and Friday.
I want to maximize my 4 days so I'm looking for a few tips. Here's all the relevant info I can muster, lemme know if more is needed.

Background information
24 years old

I started lifting last year in January weighing in at a laughable 120lb, after exactly year of Stronglifts and many, many, many deloads and rotisserie chickens I hit 150lb with generally low bodyfat (I never properly measured it, but I have very few soft parts)

Bulk up to around 165-175lb and maintain weight while carving out better muscle definition. There's no doubt I want to get stronger, but I'd lying if I said I wasn't after SHREDDED ZYZZ AESTHETICS.
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Isabella Cullerville - Thu, 23 Mar 2017 00:56:12 EST ID:L1txwjLH No.94015 Ignore Report Quick Reply
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Squat 5x5 80% of 5rm
Row 5x5

Bench/Press (alternate)3x5
deadlift 1x5

Squat 5RM
Pull Up

Bench Press 3RM (alternate)
deadlift alt 3x3 @ 70%

add 5 to rows every week, add 10 to squats and deadlifts
Comment too long. Click here to view the full text.

Motivation and Discipline by Shit Gillerworth - Mon, 20 Mar 2017 18:38:58 EST ID:ELflVFxy No.94006 Ignore Report Reply Quick Reply
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I struggle with depression and PTSD. Working out helps me feel way better. The problem is actually getting off the couch and doing it. I usually just lay around before and after work scrolling my phone. The only thing that helps me get my ass up sometimes is putting on work out music, or reading this board or different /fit sites. I know if I could just start a schedule every day I would be feeling better in general and better about my body, but I just can't fuckin do it. Right now I'm just doing a few sets of core / cardio stuff like twice a week.
How do y'all get going when you just can't even
Angus Bungold - Tue, 21 Mar 2017 22:44:35 EST ID:NpRb+ez4 No.94012 Ignore Report Quick Reply
Do you have a gym membership? Go right after youre off and don't go home first to even be tempted to not do anything. If you don't have a membership, maybe go to a park right after work or asap so you can make sure you do it. Also getting a workout buddy helps a lot so you can be motivated and it will be harder to bail
James Shittingwell - Tue, 21 Mar 2017 23:12:51 EST ID:L1txwjLH No.94013 Ignore Report Quick Reply
after a while your body literally physically needs exercise or you get a form of depression associated with inactivity following consistent normal activity.

until then, you go to infintiy8oleg's YT channel or simply think about WHY YOU WANT IT
Oliver Cizzleford - Wed, 22 Mar 2017 12:11:43 EST ID:Fhb64Xlc No.94014 Ignore Report Quick Reply
Eat clen and tren hard.

Or order 66 by the pissening sith lord.

Weight lose :'D by Sophie Dragglemadge - Sun, 19 Mar 2017 16:18:11 EST ID:0GueGv8D No.94005 Ignore Report Reply Quick Reply
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How do you control your hunger? Give me your secrets please. I need to lose weight as fast as possible. Thank youuu.
Shit Wacklemag - Tue, 21 Mar 2017 14:40:11 EST ID:wcdn8LmG No.94009 Ignore Report Quick Reply
I can't. I don't keep shit around that I don't want to eat. Also it's easier to not eat if you haven't eaten yet. Eat within a 10 hour (ish) window and count on eating anything that's edible within that window. Don't keep snacks and shit around unless you know you can make them too hard to eat. For me once a pack is open it tends to go no matter how big the pack so either it's within my calorie budget or it's closed.

Work out what you're eating in advance and stick to it. Build in a little wiggle room if you're working in an office where cake is often offered but restrain yourself. Don't pick up cake at 11am, then eat lunch then have some after lunch then later. Just say "I'll have a slice at 3" and cut a small slice and properly enjoy it.

Fill up on vegetables. Processed carbs are like crack.
James Shittingwell - Tue, 21 Mar 2017 20:31:41 EST ID:L1txwjLH No.94011 Ignore Report Quick Reply
dont buy food to eat

cold water with lemon juice


oh, the surefire way to stop, is Willpower

Starting into fitness general by Sidney Nicklewire - Sun, 15 Mar 2015 14:30:02 EST ID:NVUz7zhS No.90669 Ignore Report Reply Quick Reply
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Do this, for at least 1 week, best for 2, and obviously if this is challenging stick with it more.

eatthismuch.com - track your food, much better than myfitnesspal or other calorie trackers, has comprehensive search engine
if you want to track, just clear the pre-made list on the website, and then search for foods and track them in the cleared list


find out how many calories you burn, find out your BMR (choose 0 activity)
and then figure out your calories burned either by choosing an activity level, or googling how many calories are lost per X (bodyweight, running, jump roping) for Y time and add it to your BMR.
It's easier to use the activity setting on the calc, but it does over estimate the expenditure

+500 calories to BMR/calculated diet
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Rebecca Hannerford - Fri, 09 Sep 2016 14:48:32 EST ID:fMam+r7A No.93630 Ignore Report Quick Reply
What would happen if I only do pushups? Would some stronger muscles pull on something harder than the weaker muscles and send it in the wrong direction?
Ernest Peckletin - Mon, 27 Feb 2017 01:18:25 EST ID:L1txwjLH No.93976 Ignore Report Quick Reply
OP returns
Isabella Bragglepidge - Tue, 21 Mar 2017 06:32:19 EST ID:KytIgIAa No.94007 Ignore Report Quick Reply
Is this wrong?

2187 BMR minus 2506kcals (from light exercise TDEE) = 319kcals burnt (x 7 days = 2333kcals burnt weekly, 1167kcals from 1lb)
2187 BMR minus 500kcals from diet = 1687kcals to eat, minus 319kcals burnt from light exercise = 1359kcals total (deficit from 3500kcals of 2141kcals x 7 days = 14987kcals, around 4lbs pw)

Another calc (http://www.bmi-calculator.net/bmr-calculator/):
1828 BMR minus 2513.775kcals (light exercise maintenance kcals... you x1.3 your BMR to get to this) = 685.575kcals burnt** (x 7 days = 4799kcals burnt pw, 1299kcals over 1lbs)
1828 BMR minus 500kcals from diet = 1328kcals to consume, minus 685.575kcals burnt from light exercise = 642.425kcals (deficit from 3500kcals [1lb] of 2857.575 x 7 days = 20003kcals, around 5-6lbs)

**That seems like too much and I have a feeling it doesn't mean you burn that every day but in total, but I don't know.
Shit Wacklemag - Tue, 21 Mar 2017 14:36:46 EST ID:wcdn8LmG No.94008 Ignore Report Quick Reply
What I found worked for me was working out the unmultiplied BMR of my target weight and then eating slightly under that. Then exercising as much as I could manage. As you lose weight you get fitter and so the loss stays pretty steady until you're grazing your target. I managed to average 2 pounds per week for a year plus a pound a week ramp up and ramp down of 3 months each.

Every now and then I had an off day. The next day I'd work out what made me succumb to temptation (usually that it was needlessly there) and resume my diet ASAP. I never lost more than 2 or 3 days and I suspect having a day where you run a small surplus every month or so probably does as much good as harm however I do not have any scientific facts to back that up with. Maybe I just had that big a margin that eating 1500 extra calories rapidly became insignificant.

However as a woman with presumably a target BMR below 1850 calories you have to be a bit more careful. You need to ensure you get your macro and micronutrients and if you under eat too much your body may "go into starvation mode" I imagine the magin gets narrower for a smaller person. Of course if you're 6 foot 1 and aiming to lift big then you'll be fine. But odds are you'll need to eat under 1600 calories so really think about your meal. Fill up on lots of different veg, make sure you have a good protein source, you do need a little fat (the only bad thing about fat is that it's calorie dense) but you've still got some wiggle room to actually enjoy your food.

A 500 calorie deficit per day is 1 pound per day.

When you're done you probably need to adjust your targets up but keep it up. There's no going back if you don't want to be fat again. But there's quite a lot to be said for being healthy.
James Shittingwell - Tue, 21 Mar 2017 20:28:20 EST ID:L1txwjLH No.94010 Ignore Report Quick Reply
Find your BMR without activity and then look up average calories per exercise and add it up

the way you should do it though, is just pick one and do it.
If you gain, eat less. If you lose more than 2lbs in a week, eat more. if nothing changes, eat slightly less

Workout Music by Oliver Drussleshit - Thu, 05 Jan 2017 03:40:45 EST ID:fT1DTimp No.93824 Ignore Report Reply Quick Reply
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Hey /fit.,

It's a new year and there's a massive influx of new people at my gym putting clips on the smith machine and just kind of pissing me off in general. Needless to say I'm not super amped to try and workout without any tunes. But I'm in desperate need of some new ones. I haven't really paid attention to the music scene in a while and generally just listen to podcasts instead since, like, 2012.

I was hoping some of you could give me some choice playlists or tracks so I can get properly amped and tune out the world for an hour a day without hearing the same song every 10 minutes. More into the happy hardcore/witch house thing than metal, but really anything helps at the moment. Thanks guys!

Pic unrelated but I'm riding that WK afterglow.
5 posts and 3 images omitted. Click Reply to view.
Dumpf02 - Sun, 12 Feb 2017 01:32:26 EST ID:qETp4GgN No.93916 Ignore Report Quick Reply
Dohvakin The Dragornborn comes FUS RO DAH
Sing02 - Sat, 25 Feb 2017 01:42:14 EST ID:Za2wZ9Hv No.93974 Ignore Report Quick Reply
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When you are in the zone, NOTHING ELSE MATTERS.
Henry Sondershaw - Sun, 12 Mar 2017 07:22:01 EST ID:fyXfrgOl No.93993 Ignore Report Quick Reply
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Disturbed - Indestructible
Henry Sondershaw - Sun, 12 Mar 2017 07:33:47 EST ID:fyXfrgOl No.93995 Ignore Report Quick Reply
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Betsy Demblesid - Sun, 19 Mar 2017 06:08:47 EST ID:r9byJsY9 No.94004 Ignore Report Quick Reply
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2 Questions by Edwin Chonnermun - Thu, 02 Mar 2017 21:12:52 EST ID:/pxVWlRC No.93979 Ignore Report Reply Quick Reply
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I have 2 questions about working out.

  1. What would be the best formal for reps and sets in the gym? Currently lets takes hammer curls as an example. I would like like 3 sets of 10 reps and then up the weight and do 3 more sets. I have heard of people doing same weight sets but with reps of like 12, 10, 10, 8, 6 or I have seen people do a set with all of the same reps but the weight starts off a little lighter, then goes up with each set and then back down to the starting weight over 6-8 sets. I know it may be different for each exercise, but what do you do?

The other question is not technical. I used to workout at home solely until I found aa gym in my area (moved to a developing nation back in 2010 lol) and prior to going to the gym my gains were slow as hell. Now I have been going for only 4 weeks, my body has changed already in a big way, it's crazy. At home I found it hard to workout for more then 30-40 minutes but at the gym it gets around to 1 hour and I wanna do more, but stop myself as at my level it probably will be counter productive. So why is it so much easier to push yourself at the gym, and have you found this yourself?
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Caroline Chandlenork - Fri, 10 Mar 2017 04:49:12 EST ID:XrjKMJN8 No.93991 Ignore Report Quick Reply
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See the thing is I looked through many split routines and I found 1 that works for me, however there are 2 days close together where one day it is chest, triceps and shoulders, then the next it is biceps and back. I was thinking if I should swap the back and biceps with abs and legs? Pic related, week 2, today in fact I did biceps and back.
Basil Mingerlotch - Fri, 17 Mar 2017 18:40:39 EST ID:L1txwjLH No.93996 Ignore Report Quick Reply
your chest and back recover at a faster rate of 1x-2x/week.

splits and loading your body full of volume 1-2x a week is just inferior and retarded.

its like masturbating tbh, youll cap out your gains after 6 weeks
Matilda Pottingwell - Sat, 18 Mar 2017 07:31:36 EST ID:6Hmdgzmf No.93997 Ignore Report Quick Reply
sources, evidence and elaboration. I have read evidence that the working the same muscle group twice a week is not counterproductive, and actually can be superior than a bro-split
Cedric Blisslebire - Sat, 18 Mar 2017 23:44:06 EST ID:L1txwjLH No.94001 Ignore Report Quick Reply
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That's exactly what I'm suggesting

where did that not come across?
Cedric Blisslebire - Sat, 18 Mar 2017 23:48:09 EST ID:L1txwjLH No.94002 Ignore Report Quick Reply
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Supplements by Simon Hepperpig - Sat, 18 Mar 2017 14:05:02 EST ID:9zc2QRtm No.93998 Ignore Report Reply Quick Reply
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I know roids are a pretty drastic option given the side effects, and there's also HGH (which is apparently expensive as all hell and can have pretty bad side effects too if you aren't careful).

Anything less dramatic that I can do on top of diet and exercise to accelerate results a bit?
Doris Shakeshaw - Sat, 18 Mar 2017 15:10:00 EST ID:+FUQO/LY No.93999 Ignore Report Quick Reply
Anything that can get your natural testosterone levels up really.
Diet can cover that, as well as good sleep.
Things that are hard to obtain through diet are Vitamin D, Magnesium and zinc. Taking a reasonable amount supplementally can bring up your natural test levels.
Pretty much getting your vitamins/minerals is guaranteed to bring your test levels up. Supplements like Citrulline/arginine and melatonin have been shown to slightly increase HGH during sleep.

That's all I know, really.
Simon Hepperpig - Sat, 18 Mar 2017 15:24:25 EST ID:9zc2QRtm No.94000 Ignore Report Quick Reply
Hey, that's something! Thanks, I'll start taking Vitamin D, magnesium, and zinc.

The horrible new year resolutioners rush! by Nyk Syk Psyco - Tue, 10 Jan 2017 06:41:20 EST ID:etJwkPDv No.93831 Ignore Report Reply Quick Reply
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Ah new year, new beginnings (Or at least that's what most say)

3 Months down the line only a few committed will be seen in the gym at the squat rack.

I just wish these people who commit to their fitness lifestyle remain committed for once in there life!!!
Lillian Huggleway - Thu, 12 Jan 2017 13:10:27 EST ID:U2Bfen3p No.93836 Ignore Report Quick Reply
My gym was actually a ghost town today. A PT who works there said it was because all the college kids are back in school now. Still that petite hottie with a totally flat chest and tiny butt was there, thank Allah.
Dumpf2017 - Tue, 24 Jan 2017 05:17:27 EST ID:DoiSArT2 No.93870 Ignore Report Quick Reply
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Do you even lift?
Henry Sondershaw - Sun, 12 Mar 2017 07:26:26 EST ID:fyXfrgOl No.93994 Ignore Report Quick Reply
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March Forth and Run

Fit by Edward Dippertudge - Sat, 11 Mar 2017 22:35:40 EST ID:VWfFe4MA No.93992 Ignore Report Reply Quick Reply
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Does anyone want to buy a secret to insane gains? Should be Arnold's size in 4 weeks. Not a scam.

Fuck you knees by Eugene Crarrymore - Sun, 16 Oct 2016 17:22:59 EST ID:9CJQoKTw No.93728 Ignore Report Reply Quick Reply
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So, around 14 years ago i dislocated my knee the first time playing hacky sack.
in 2014 I dislocated it again when i got caught between a couch and table.
2015 I got in a car wreck and dislocated the same knee again.

With enough exercise and conditioning will I ever be able to ride a skateboard again? It was my pushing leg and I haven't skated since 2001 after the first dislocation. I just want to be able to ride around.

I scooted around a few minutes ago and my knee started acting weird just from a couple pushes. This sucks. I've only got to climb one mountain. Never been water skiiing. I suck on a bike. I'm going to end up like that guy from Blade.
Hedda Gannerhall - Wed, 19 Oct 2016 03:56:38 EST ID:27vu7UXT No.93732 Ignore Report Quick Reply
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Best advice I can give is to maybe cut all impact related exercise and switch to something that doesn't put strain on your body in the same way like swimming.

I've got a repetitive stress injury in my first MTP joint (see picture) from smacking my foot on the ground with all the force I can muster when I ride, since I like to really haul ass. It's still not 100%, but having stayed off it has helped me tremendously.

Consider physical therapy if you are serious about getting on a board again, but I can tell you that multiple dislocations can cause some trouble.
Charles Dallerstone - Thu, 27 Oct 2016 18:23:20 EST ID:KtxSscQM No.93744 Ignore Report Quick Reply
your ligaments are shit now, strengthen thigh muscles to compensate
Thomas Semblenet - Fri, 28 Oct 2016 06:08:49 EST ID:09XYfazx No.93746 Ignore Report Quick Reply
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>>93728 Compared to your trauma, my knee problems don't seem so bad anymore.
Nicholas Bopperford - Sun, 30 Oct 2016 09:43:29 EST ID:/Ma9+yJG No.93750 Ignore Report Quick Reply
Knees just steadily get worse until you die, however as someone else mentioned if you strengthen the muscles around the knee you will prolong them.

I've had one knee surgery and I still run and stuff, but I have to be careful. But no I can't fucking skateboard anymore really. I do mess around still on a skateboard but not seriously.
Molly Gizzleway - Tue, 07 Mar 2017 20:00:29 EST ID:0CaCrPOv No.93990 Ignore Report Quick Reply
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There is so much to say. I do parkour and my knees are sometimes my worst enemies. I have a bad one yeah; my landing/step out leg. Plus everything else that has hit and pierced that thing. First of all I would say to always have hope. Your positivity is in fact one of your best friends when healing. Its true. Depression hinders your cells. Nutrition: healthy oils, antioxidants, and general health. I've been suggested collagen. Habits: You start with the everyday habits. Are you walking uneven? Stand up straight, force your knee into place, stretch your back. Move. The knees can heal but they need to be active and warmed up to gather nutrients. The knee is a hard place to transport nutrients it seems. Exercise: Slow and steady. Look up videos on physical therapy and pick up some techniques that work for you. Work out your bad knee more than your good knee to bring them to an even point. working out is going to hurt at first. A little pain can go away. A lot of pain can do damage. The pain will go away if you persist. STRETCH! You can never stretch enough. Again don't push yourself. learn to properly open up your muscles. Learn to move the waste out of your muscles and joints. Massage yourself. Lacrosse balls rolling under your legs can help with that.

Honestly I stopped skating because it was fucking up my foot. If you love it though you should try your best at it. There are other sources of fun and love though.

Hear is a Athlete that I admire. He has knees of iron.
Doctor Ronda Patrick has some good advice on health and she sometimes talks about joint health.

One more thing. Every day you must tend to your injuries, It is what makes a warrior. Make that bad knee into your strong knee. Dedication and patience my friend.

New Years Resolutions and Weight Equipment by Cyril Sonderville - Thu, 07 Jan 2016 19:07:30 EST ID:pDb8LhgN No.93001 Ignore Report Reply Quick Reply
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Hey /ana/ (when did it change from /fit/?) anywho, I'm starting this year on the right foot. I'm not drinking for a month, I've started doing yoga every day, and I'm trying to eat better and keep my finances in check.

I'm a full-time line cook, about 5'11" and probably 130-150 lbs, and i've never really worked out besides walking every where, or riding my bike. The yoga has been great, I'm on day 4 of a 30 day yoga challenge and I certainly plan on continuing my practice after the 30 days.

I come to you today as a total newbie to the workout life. I just looked around on the internet for a beginner bodyweight program that i can do at home until I can get enough money together for a weight set. Here's the routine:

Three Circuits of:
>20 squats
>10 push-ups
>20 lunges
>10 dumbbell rows (using a jug filled with sand or something)
>15 second plank
>30 jumping jacks

I think that's a pretty good start for me, not knowing much about working out. So I guess my questions are this:
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Jarvis Pecklefedge - Wed, 13 Jan 2016 23:50:52 EST ID:yQb0CqGi No.93036 Ignore Report Quick Reply
Not OP but I have a pretty decent home gym set up. I recently went to check out a gym in my area, it's been a while since I've gone to one since I have almost everything I need already and my god I like working out at home sooooo much more.

there's never anybody occupying a machine or using equipment that you have to wait for, I can play whatever music I want, I don't have to worry about my shit getting stolen from a locker (I have serious trust issues when it comes to this) and I live decently far from any gym in my area so the combined drive time and the time it takes to get changed and put shit in a locker altogether adds an hour to an hour and a half.

shit will eventually pay for itself too, I get most of my equipment second hand and anything that can be built I build (access to welder and workshop with every tool you could need to build shit). the way i see it a gym membership plus gas to drive to the gym is easily 350+ a year, but i've barely put 1300 into my setup and have almost everything I need. In 4 years my home gym pays for itself
Dumpf2017 - Tue, 24 Jan 2017 05:02:40 EST ID:DoiSArT2 No.93867 Ignore Report Quick Reply
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Just lift
Sing02 - Sat, 25 Feb 2017 01:15:53 EST ID:Za2wZ9Hv No.93973 Ignore Report Quick Reply
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Better your diet
Ernest Peckletin - Mon, 27 Feb 2017 01:13:16 EST ID:L1txwjLH No.93975 Ignore Report Quick Reply
hit a 2.5bw squat

hit a 3x bw dead

hit a 2x bw bench
Phineas Criffingfen - Tue, 07 Mar 2017 01:01:12 EST ID:bj1fUxeW No.93988 Ignore Report Quick Reply
This is all you need OP. Bench squat and deadlift will build your core muscles no matter what

Bump When Glowing: Summer Is Near Edition by Nathaniel Ganninggold - Fri, 06 May 2016 17:23:09 EST ID:N8OZInGP No.93325 Ignore Report Reply Quick Reply
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Last thread stopped bumping.

Just got back from the gym.
>Chest, shoulders, and triceps
>45 minutes of cardio
>a bunch of core exercises on the mat
>20 minutes practicing punch combos and kicks with the punching bag
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Basil Hebblewire - Mon, 20 Feb 2017 11:03:37 EST ID:LGk977ZZ No.93936 Ignore Report Quick Reply
Back in the saddle,

>25 min HIIT cardio
Samuel Decklemodge - Mon, 20 Feb 2017 16:04:21 EST ID:L1txwjLH No.93937 Ignore Report Quick Reply
cleaned and jerked my first 100 kilo

and he was a fast wank for a big dude

ba dum tst
Edwin Chonnermun - Thu, 02 Mar 2017 21:14:45 EST ID:/pxVWlRC No.93980 Ignore Report Quick Reply
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Great to see BWG still going, I made the first ever BWG back in 2013 I think lol

Today hit arms and chest and came back from the gym with a red / purple face, now really glowing!
Nathaniel Crimmerpag - Sun, 05 Mar 2017 22:10:10 EST ID:bj1fUxeW No.93986 Ignore Report Quick Reply
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Feelin pretty good today. Nobody around in the gym so I had ample room to fuck my own shit up. Really tried to practice my deadlift and squat form, which
are shit and I know it. Lower back muscles are deficient and I have a tendency to dip my ass at the bottom of squats. Also my legs are pretty lean (chicken legs) so simply keeping balance is a challenge.
Cornelius Bonkinstet - Mon, 06 Mar 2017 14:34:09 EST ID:w/G8BapA No.93987 Ignore Report Quick Reply
Fucking worked out for the first time in a long time. And while it wasn't super long I'm feeling it. Going to be increasing duration daily till I start to hit at least an hour. Working on getting myself back to trim. The blood rush and endorphins have got me feeling pretty good honestly.

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