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Need help with Scoliosis / Kyphosis will be getting a gym membership by Hamilton Drunnerwire - Mon, 01 Jan 2018 16:10:38 EST ID:GDCausWE No.94591 Ignore Report Reply Quick Reply
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What are the best exercises for correcting scoliosis and kyphosis back problems? Since its the new year i would like to start working out again. I'm about 330lbs I ride a bike about 5-7 miles a day but its not helping me lose weight at all. Please help a noob should i get a personal trainer? I got about 6 months of free time and will have access to a state of the art gym so i want to try to get a head start now. Thanks
Hamilton Drunnerwire - Mon, 01 Jan 2018 16:13:22 EST ID:GDCausWE No.94592 Ignore Report Quick Reply
>>94591 Also forgot to say I'm about 6'5 if it helps and what would be a good website to help plan meals? I know that eating is half the battle that is another issue.
Martin Pigglepene - Tue, 02 Jan 2018 13:31:04 EST ID:6CE/CuTX No.94595 Ignore Report Quick Reply
How good is your maths? You could just calorie count. You'll probably find a few certain snacks or drinks that you're taking for granted are stopping you losing weight. Or you're just under estimating portions. It won't be hard to lose weight at your current mass. Also avoid empty carbs, fill up with green veg rather than potatoes and bread.

You could log what you eat for a week or what you ate over the last few weeks (not including christmas) and I bet we'd be able to give you pointers. Or you can just start from scratch. Make sure you get a few different vegetables for the fibre and micronutrients, one or two fruit and a reasonable amount of protein. If you're training for strength while running a deficit people will give you all sorts of numbers but bear in mind 50g is the normal amount for someone who is just maintaining weight and not working on strength. You'll probably want much more.

As far as bad backs goes I don't know. Ask Usain Bolt. Okay so that's probably not an option but whoever helped him cope with his scoliosis obviously did a good job.

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
143 posts and 60 images omitted. Click Reply to view.
Sidney Sicklemug - Thu, 28 Sep 2017 16:40:06 EST ID:V73ejJsB No.94438 Ignore Report Quick Reply
Running a business and having a 5 year relationship crash to the ground has slowed my progress

and yet

SQ 425 > 445
BN 290 > 320
DL> 495> 525

Its a grind but hey Im still making steps forward
10/10 - Mon, 23 Oct 2017 06:14:34 EST ID:4VflwSaK No.94460 Ignore Report Quick Reply
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Good on ya!
Leviathan12/12 - Thu, 14 Dec 2017 05:50:47 EST ID:4VflwSaK No.94565 Ignore Report Quick Reply
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Keep on Fighting (KOF)
John Gennerstone - Fri, 15 Dec 2017 15:06:20 EST ID:q08RduHb No.94569 Ignore Report Quick Reply
Glowing with the flu
Iit's torture being separated from my deadlifts
Martin Pigglepene - Tue, 02 Jan 2018 14:44:52 EST ID:6CE/CuTX No.94597 Ignore Report Quick Reply
First cardio session back, been not eating like an animal for less than a day, somehow didn't die. On the bright side, that was literally the worst session I'm going to have all year and I cracked it. It will get noticeably easier from here on in though tomorrow's weights could be hard. I didn't skip weights entirely over the holiday though, thought if I'm going to eat like a pig I should move some bits of metal around at least a couple of times.

Gym is closed by Nathaniel Humblelock - Mon, 25 Dec 2017 08:59:07 EST ID:wPu8ZQwg No.94578 Ignore Report Reply Quick Reply
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What are you doing when your gym is closed on Christmas?
Bill O'Reilly - Mon, 25 Dec 2017 15:36:01 EST ID:7YXz9Aec No.94580 Ignore Report Quick Reply
It's not
The Original Snowman - Tue, 26 Dec 2017 20:46:33 EST ID:pe9cXDxg No.94581 Ignore Report Quick Reply
I just plotted it as my rest day and did a lot of mobility work at home. I really wanted to lift though....
Fanny Shakebanks - Wed, 27 Dec 2017 00:07:22 EST ID:MUYKVZkn No.94582 Ignore Report Quick Reply
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I was surprised that my gym was open Christmas Day... or it must have been boxing day yesterday. I don't even know... time dudded for life.
George Gindleshaw - Tue, 02 Jan 2018 03:59:41 EST ID:4+458rlZ No.94594 Ignore Report Quick Reply
going to the gym I own and lifting naked wearing only a santa hat and placing about a quarter of a thousand elf of a shelf everywhere

How important is it to drink 8 cups of water with creatine? by Reuben Buzzstone - Wed, 13 Dec 2017 15:36:39 EST ID:fECR96nr No.94560 Ignore Report Reply Quick Reply
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Hi I'm that guy from some months ago who asked about vegetarians and creatine and being too broke to pay for the gym, have lost ~40 pounds in 5 months so going


but I got a job to be less broke, so sometimes when I get home, I can't drink 8 cups of water unless I want to wake up and piss frequently. The creatine bottle says to drink 8 cups of water when supplementing with it, but

how vital is that and what is the logic behind it?
TinyTrip !5pb17tfZto - Mon, 01 Jan 2018 17:27:06 EST ID:SSzHRMMv No.94593 Ignore Report Quick Reply
It's important to stay hydrated .
The logic behind it is to aid your renal system with the byproduct.

HELP ME GET STRONG WITH ONLY A PULL UP BAR by Graham Firringstune - Sat, 09 Dec 2017 12:49:25 EST ID:e8IW0tjt No.94547 Ignore Report Reply Quick Reply
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whats up guys. i have limited weight lifting experience. my max bench was 155 with a barbell if that gives you any idea. anyway i havent lifted any weights in months but have been doing pull ups every now and again. i can do 8 real pull ups in the underhand grip, and like 2 or 3 with an overhand wide grip.

anyways I want to know a basic schedule to keep me in shape, and build upper body strength. i find doing it every day is counterproductive for me and most of the schedules i find seem to be like 5 days a week but i feel like 3 or 4 would be more ideal.

or would it be better to just do it whenever i feel the urge instead of having a set schedule?
2 posts and 1 images omitted. Click Reply to view.
Ebenezer Duckson - Tue, 12 Dec 2017 12:29:16 EST ID:y7YIqKa8 No.94556 Ignore Report Quick Reply
Probably every other day is plenty. You might do split days and stuff if you get particularly serious about it but right now I don't think you need to do that, it might help, other people can probably give better advice. People will reccomend starting strength or other simple programs. I found doing 3 sets of 5 for as much weight as I could do that for was good, though when establishing what you can do it's better to under estimate while you nail the form and ramp the weight up if it's easy. Work each muscle group with more than one exercise and don't overly focus on one thing. If you can do a few pullups and bench 155 you're not super feeble by any measure but really the exact numbers are unimportant (to anyone giving advice, you need to watch them of course) if you just want to get stronger because you're just going to be doing the same stuff at whatever weight it is and watching it go up whatever.

If you do it whenever you have the urge you may be flaky, some sort of schedule like "these days" or "every other day" or something is probably better as consistency gets better results. Overdoing shit doesn't help you but if you take weeks of you're going to get worse results than if you're lifting every second day. A little flexibility to account for life doens't hurt. I haven't been to the gym for a few days because I was away, life happens, but if you go "when you feel like it" you'll probably go one monday... not make it in until thursday when you'll realise you can't be bothered and will start agsin next monday, then you'll come in... not bother until thursday again you think "I'll start next week". Then the next week you don't. Then the week after you manage monday and then are never seen again.

Also don't start on the first of january "because I should" you won't last the fortnight. I guess the gym love getting months of subscriptions from people who never go though.
Ebenezer Duckson - Tue, 12 Dec 2017 12:37:54 EST ID:y7YIqKa8 No.94557 Ignore Report Quick Reply
With only a pull up bar though you're going to have to get creative/do floor and bodyweight stuff. Convict conditioning style.
Fanny Shakebanks - Wed, 27 Dec 2017 00:14:23 EST ID:MUYKVZkn No.94583 Ignore Report Quick Reply
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>>94557 probably this.
Get good at the more challenging pushup variations: triangle, archer, maybe one day you can do one handers or Jack Lalanes.
If there is a park near you with dip bars or monkey bars use those for bodyweight exercise, I feel a bit weird doing this if there are other people around.
Jarvis Druttingferk - Fri, 29 Dec 2017 20:18:16 EST ID:l/IRl7RI No.94588 Ignore Report Quick Reply
-Different pull-up variations
-Hanging leg raise
-Hang a good resistance band around it then put it around your waist and do planche holds/push-ups

Another thing to think about is different grips for the pull-ups. You can hang towels off it, that's a pretty cost effective way. Or get some fat grips which are good to have anyways if you're going super minimalist. I'd also consider getting a weighted vest for more strength work
TinyTrip !5pb17tfZto - Mon, 01 Jan 2018 11:54:13 EST ID:SSzHRMMv No.94590 Ignore Report Quick Reply
It's possible to keep in shape (I did) but you'll probably need to be a stronger starting point. I do them daily although "intense" sets were alternated.

Develop strength for weighted pullups. (this made my lats my strongest point and really grew my arms despite the fact that I rarely did any sort of isolation for biceps)

Learn how to do supermans


Variations, develop strong control of your body while on bars

I do a lot of "crucifixes" a sort of hybrid between dead hang leg raises and negatives

Please advise by Jenny Billingforth - Tue, 12 Dec 2017 21:12:26 EST ID:vDIWjWBl No.94559 Ignore Report Reply Quick Reply
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I've been doing a variation on starting strength I saw posted here once (I'd post the link but I'm on my phone) for the last 4 months. Definitely lifting more than when I first started, feel and look stronger, and overall happy with progress I've made. But I can't help but feel I should be making more progress. The idea that I should be adding 5 pounds a week? That seems unreal to me. I can't add weight that quickly. What am I doing wrong? I follow the workout exactly, except the eating part. Is that what I'm missing? I'm a student though, I can't afford, money wise or time wise, to be eating 3000 calories everyday. I haven't been counting precisely because that also seems ridiculous, I mean, I make a big pot of chili or spaghetti sauce, am I supposed to total the calories and portion it out beforehand? That just seems like too much work. Anyway, definitely eating more than I have in the past, and getting more than 2000 for sure.

So am I doing this half-assedly? If I don't want to commit should I just be happy with the progress I make? Is there an easy way to do this? Why am I unable to add 5 a week?
Reuben Buzzstone - Wed, 13 Dec 2017 15:38:31 EST ID:fECR96nr No.94561 Ignore Report Quick Reply
> If I don't want to commit should I just be happy with the progress I make?

Can't answer the rest but it's not that you aren't committing, you just may not be able to commit yourself 100%. Not committing would be doing nothing, so yeah, be happy with what you're getting if you don't have the time to achieve more. Such is the nature of corporeal existence b
Fuck Dazzlemedging - Fri, 29 Dec 2017 19:41:39 EST ID:+ZSWhQhQ No.94587 Ignore Report Quick Reply
Eating healthy is cheap. Beans, vegetables, nuts, pasta. An entire box of vegetable noodles is $1 at any grocery store. Dry beans are hella cheap and full of protein and calories. Nuts, peanuts mostly, are generally cheap and full of protein and calories.

Eating is half the struggle.

Help me stop being a fat piece of shit by Sidney Fanningfoot - Tue, 05 Dec 2017 02:28:52 EST ID:OmLCn6L4 No.94530 Ignore Report Reply Quick Reply
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I spent 500 dollars earlier in the year on a bicycle to try and lose weight. Every time I went to ride it something on the bike would fucking break, literally every time (probably because I'm a fat piece of shit). I did this like 9 times and spent over a thousand dollars getting this bike fixed over and over and now its sitting collecting dust and getting rusty. I have gone from 250lb at the start of the year to 310lb now. I am constantly stressed out and have a horrible habit of going through a drive through and eating shitty fast food when I get stressed.

I need to cut for a while before gaining muscles. I should honestly probably lose like 120 lbs before attempting to bulk. I'm 6 ft 1 inches btw, 310lbs. Someone please tell me what to do. I am currently trying to get on adderall or some other such stimulant from a doctor to lose weight, I'm literally drug seeking like a dope fiend because I need to slim the fuck down before I ruin any chance I have at a decently happy life.

ITT tell me what to eat/how to count calories, etc, also workout tips? How do I even cardio with no bike? Running hurts like a motherfucker because I'm a land whale
4 posts omitted. Click Reply to view.
Ian Brellyfine - Sat, 09 Dec 2017 01:13:31 EST ID:P+7BiA0W No.94546 Ignore Report Quick Reply
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Step 1, eat better food. If you are use to just eating drive through any exercise you do will be moot by lager drive through orders. I use to be addicted to the drive-through. Now I carry protein bars with me when I drive. If I get hungry I eat one of those and get on with my life. Take that time you were spending in the drive through and commit some of it to step 2.

Step 2, fuck the bike, get a gym membership. Commit to spending 1 hour in the gym several times a week. Once you are there, actually doing work is easy.

Step 3: While your at the gym, don't skip on the resistance strength training. Those workout machines are easy to use, if you are looking for someplace to start.

Warning bro science: Building muscle is very helpful in losing weight. Muscles increase your metabolism because they require more energy to maintain. You'll feel sore as fuck your first few weeks of exercise. That's how you know it's working. After you are in a routine that sore feeling fads.
John Gennerstone - Fri, 15 Dec 2017 15:04:07 EST ID:q08RduHb No.94568 Ignore Report Quick Reply
Well I'll be damned. You good man?
Fucking Drerringridge - Sat, 16 Dec 2017 07:37:53 EST ID:p+gd7C9t No.94570 Ignore Report Quick Reply
He's right but there is more. The metabolic effect would be noticeable but it's not a big deal by itself. It is not however by itself.
>muscle does burn 3 times as much energy at rest as fat, but that's 12kcal/day/kg instead of 4.
>16 pounds of muscle adds about 100kcal to your BMR

Now if OP is losing weight and gains muscle he's not going to gain 16 pounds, and it'll be over time (though frontloaded), so if we're generous that's 50kcal a day on average.
>3500kcal is about 1 pound of fat so that's 1 pound every 70 days
So that means if he runs a 1000kcal/day deficit he'd probably take about 18 months. Gaining muscle will shorten this by about 3 weeks. Every bit helps but there's more.
>However building muscle takes energy
>More muscle means more power and so you can burn more energy by exercising more intensely
>and more energy needed to repair when you're done
>These reasons is why muscle will help and why Ian is still correct in his advice.

Additionally speaking from experience, if you just lose weight when you're done you'll be skinnyfat and if you've been that overweight very long your skin will not shrink back entirely. Contrary to popular belief losing weight too fast won't make this worse in the long run, if anything it'll be better because you're big for less time and so less permanent damage will occur, but it will make this effect more pronounced while your skin catches up, you're already in long haul so don't go slow just so you can be a bit less baggy for a few weeks, anyway I digress If you have good muscle definition you will feel a lot better about your body and be more attractive. There is a good chance you will never be super ripped and you'll always be flabby in the middle but you can have great arms, great legs and if you've got some muscle, that will still show. You will feel better about yourself sooner.

Also it'll improve your mobility, posture and all other practical things strength even tangentially helps with at all stages during the weight loss.
Barnaby Sevingstock - Wed, 27 Dec 2017 02:15:33 EST ID:OmLCn6L4 No.94584 Ignore Report Quick Reply
Well I bought the bike and had my friend who works at a bike shop throw it together but I bet he was being a lazy fucking asshole and didn't do it properly. The spokes kept going out of true and I crashed it pretty hard exactly one time the first time I rode it, it didn't seem like it was the crash that did it though idk. Fuck that bike.

Really solid advice. I like the 11 hour window thing, I never thought about it that way. Thank you man.

Ok word, walks, I'll do some walks. Thanks bro.

I don't drink much. Maybe a handful of times a year. I have drank 3 times this month but it was my birthday and christmas, that's easily the most I've drank all year. I smoke weed but not cigarettes. I drive uber for work because I've been stuck in low-pay cycle my whole life and prefer barely making it on my own terms to being fucking abused so no opportunity to walk more often at work.

How would you recommend I do keto? I would really like to try it because my dad did it and lost a decent amount of weight, he put it right back on but thats because he has no focus. What can you eat on keto besides meat? I am really curious about it.

Comment too long. Click here to view the full text.
Nigel Givingstock - Wed, 27 Dec 2017 15:30:52 EST ID:tuZ2hQav No.94585 Ignore Report Quick Reply
If you're 6 foot 1 and average ish build like me your BMR at your target weight is 1800-1900 calories. Because that's mine. I personally tapered down to 1600 calories over 6 months, starting at 2600. As my weight fell I exercised more and more. Even if I was ill on a given day at that level I'd still be in deficit. 1600 calories is not a lot of fun and you have to make an effort to include veg and protein so you remain healthy but you can fit a few treats in there. If you do weights make sure you get plenty of fibre. Just living on protein and then going to the gym and straining might give you piles. And shoving a wax bullet up your arsehole and then putting tissue in your underwear to catch the shitmelt is much less pleasant than cabbage, celery and mixed frozen veg.

Weed + exercise = ? by Ebenezer Wavingstock - Thu, 30 Nov 2017 20:24:59 EST ID:nxqQFQYO No.94519 Ignore Report Reply Quick Reply
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I can't tell if this would be the greatest workout experience ever or if it would end up reducing my efficiency too much to be high while working out. Either aerobic or weightlifting. Anyone have experience with it?
7 posts omitted. Click Reply to view.
Jack Duddleson - Thu, 07 Dec 2017 18:03:32 EST ID:y7YIqKa8 No.94538 Ignore Report Quick Reply
I found it reduced my efficiency. It's alright for cardio if you're not really trying to push it but for weights the reduction in pain (and so chance you can push yourself harder but also chance you can injure yourself being increased) is countered by the muscle relaxation. You're stoned but that means it's hard to focus and get a REALLY GOOD workout in. If you're just keeping fit to stave off the cake and video games it's probably not going to break you. If you're training for something specific a good night's sleep and plenty of water is about the best boost you can get before a workout.
TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:15:05 EST ID:D6tcx8FP No.94539 Ignore Report Quick Reply
I'd be mlre concerned avout coordination dependung on weight/routine

When I younger, I got blitzd and went to do my work out (I lift a bit heavy)

The only time I've ever dropped a weight, statted to tup over while doing a 3 plate front squat.
Normally something, at that time, I could get atleast 5 clean form,

Other than that if I'm stoned at the gym I just do plyo or heavy weighted dips and chins. Cardio is less fun, but excercises I like are a good time.

Cross country running feels nice stoned but dont expect to perform as well as you normally would
TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:17:11 EST ID:D6tcx8FP No.94540 Ignore Report Quick Reply
>*more concerned about coordination, depending
>*Startes to tip over

fuck my phone keyboard . nb
Leviathan12/12 - Thu, 14 Dec 2017 06:02:51 EST ID:4VflwSaK No.94566 Ignore Report Quick Reply
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I feel like I'm most coordinated when drunk
Jarvis Fudgewater - Fri, 15 Dec 2017 02:39:52 EST ID:4+458rlZ No.94567 Ignore Report Quick Reply
tinytrip is dead

Fitness Database by Hedda Nattingfield - Mon, 11 Dec 2017 14:46:48 EST ID:ikaHKFhY No.94551 Ignore Report Reply Quick Reply
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Currently I work in a youth center for traumatized teenagers. Most of them do not speak English nor can read English script. I'm looking to find a website with visual exercise explanations, as well as diagrams showing what muscles are worked. The aim for us to create a small booklet that we can use to help the teenagers design their own workouts using simple workout templates, build up a fundamental knowledge of fitness while not relying on language based explanations. We mostly work with dumbbells, kettlebells and calisthenics. If anybody knew of any accessible websites that had content similar to this that would be great.

Happy deadlifting.
Edwin Tootforth - Mon, 11 Dec 2017 16:49:01 EST ID:4+458rlZ No.94552 Ignore Report Quick Reply
Visual only with no language explanation? Fuck, I work as a trainer - and I;ve trained deaf and blind people - and that sounds hard as fuck. If such a thing were to be made it could make millions in profits.
Lillian Bimmlechutch - Mon, 11 Dec 2017 17:17:55 EST ID:LZQUuWue No.94554 Ignore Report Quick Reply
Read Mark Rippetoe's book Starting Strength. It was literally designed with situations like yours in mind. I don't think they should be creating their own routines though. That's for people who are already in good physical fitness and need to start focusing on muscle groups. The Starting Strength method is super easy and can be done in a 45 minute time span. Google for it and you'll find a free PDF. It's got good pictures in it as well.
Lillian Bimmlechutch - Mon, 11 Dec 2017 17:24:47 EST ID:LZQUuWue No.94555 Ignore Report Quick Reply
Keep in mind that it uses a number focused progression method. So, it's 3 sets of 5 squats, 3 sets of 5 benchpresses, and 3 sets of 5 deadlifts, 3 times a week, adding 5 pounds each workout session. A quick 5 minute running warm up and you've got an easy workout that anyone can understand. Focus on the 3s and 5s and they'll be showing progression each workout for months. Once they get past this "Weightlifting 101" then they can start customizing the workout for their specific needs. The book goes into much more detail and even offers different exercises to move into as you advance.

Anyways, report back with what you end up doing.

Gym by Annie - Sat, 27 May 2017 13:45:02 EST ID:bxEl+B3j No.94180 Ignore Report Reply Quick Reply
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I have to go to the gym! But i have no endurance, I get really tired really fast. How should I start?
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Eliza Dasslechad - Sun, 24 Sep 2017 23:53:27 EST ID:PqnvkXvW No.94433 Ignore Report Quick Reply
Those pre workouts which contain caffeine are nice
10/10 - Mon, 23 Oct 2017 06:47:30 EST ID:4VflwSaK No.94462 Ignore Report Quick Reply
Does caffiene help with workouts?!?
Lydia Blatherridge - Mon, 30 Oct 2017 22:42:46 EST ID:605DACzT No.94484 Ignore Report Quick Reply
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Kind of... gives you a subtle nervous system boost and raises your heart rate... Helps you use more energy, might make you feel good, motivate you to throw in a few more sets, also might actually help to reduce swelling in your joints... I'm a caffeine junkie though, I probably overdo caffeine and so I might go insane or have a heart attack.
Lillian Tillingwill - Fri, 03 Nov 2017 03:28:22 EST ID:605DACzT No.94493 Ignore Report Quick Reply
However, can cause sleep problems which will work against you, and its a diuretic, which means it can exacerbate gout in your joints which will also work against you.
TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:35:45 EST ID:D6tcx8FP No.94544 Ignore Report Quick Reply
Stimulants can enhance your performance.

They also raise the risk of serious health consequences when combined with excercise, but that will vary between individuals.

Thoracic spine pain by Shit Clenkinwater - Sat, 14 Oct 2017 16:39:35 EST ID:605DACzT No.94446 Ignore Report Reply Quick Reply
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Should I rest? Is having a dull ache in your thoracic spine normal or should I take a break for a few weeks to do physio and stuff to try and fix the pain? When I start again I want to set up a camera to see if it's goofed form that's wrecking my spine.
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36DD - Wed, 22 Nov 2017 05:42:26 EST ID:wzR1Nfyk No.94510 Ignore Report Quick Reply
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Suck it up and go for broke!
Lillian Ficklemutch - Sat, 02 Dec 2017 23:21:13 EST ID:MUYKVZkn No.94526 Ignore Report Quick Reply
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My elbow tendons hurt from doing french presses unless I do a set beforehand at a very light weight for 20 reps, do I have gout or cancer or something wtf?
Molly Cuzzlechuck - Tue, 05 Dec 2017 15:09:01 EST ID:iQGIlGVP No.94535 Ignore Report Quick Reply
do some thoracic foam rolling
TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:19:09 EST ID:D6tcx8FP No.94541 Ignore Report Quick Reply
what are exactly?

Could be tendinitis, pretty common among gym rats and overhead shit can be painful . Happened to me, french presses were like that for me too.
TinyTrip !5pb17tfZto - Thu, 07 Dec 2017 22:19:44 EST ID:D6tcx8FP No.94542 Ignore Report Quick Reply

I was goin do pplPPLx and found this by Esther Sisslepeg - Thu, 30 Nov 2017 19:32:53 EST ID:nDVGKTL4 No.94518 Ignore Report Reply Quick Reply
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I like the look of this and wondering if any one has done anything similar
It uses different methods than I'm used to like pre exhausting your muscles with ISO exercises then doing your compounds.

Depending on how it goes I may only do one leg day then go to some kickboxing circuit class (just to mix up what I do) do a lot of squats lunges and rupees there any way.

William Shittingford - Sat, 02 Dec 2017 07:46:40 EST ID:QRbgnf6i No.94525 Ignore Report Quick Reply
Goin try chest today but swap dips with decline bench as nod up mststiom where I'm goin

>Pec-dec (to pre-exhaust): 3 sets of 12 reps
>Incline Dumbbell Press: 4 sets; 15 reps, 12 reps, 10 reps, 8 reps (all to failure – pyramid up in weight)
>Dips: 2 sets to failure (add weight if you can)
>Seated Dumbbell Laterals - 3 sets of 12 reps
>Bent-over Dumbbell Lateral - 3 sets of 25 reps
>Barbell Overhead Press – 3 sets of 8 reps
>Rope Pushdowns: 3 sets: 15, 12, 10 reps (pyramid up in weight)
>Ez-Bar Skullcrushers: 3 sets of 15 reps

Day 2
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William Sanningweg - Sun, 03 Dec 2017 14:15:14 EST ID:QRbgnf6i No.94527 Ignore Report Quick Reply
I've done chest and back day and it feels like a good new method.

I'm seeing how It's going to work.
Hit the ISO exercises while your fresh and you really feel that concentration in the muscles more compared to the compound exercises.
because your muscles are fatigued afterwards you feel your muscles working harder than normal.

Combining this with the keto diet so I'll see how it g ones I til the end of the year

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