Fitness

[signal basin]

Discuss anything from your 6 pack journey to diet plans here! Please keep discussion strictly about topics pertaining to fitness and move general conversation to #general or #general-2.

[signal basin]

I hate and love planks at the same time

[warm bone]

i hate walking up 3 flights of stairs but i also like it at the same time

[sturdy wave]

Joining this for later 😁

[dense crypt]

^

[wooden aspen]

yay

[hollow aspen]

hi char

[lusty wagon]

im soooo strong

[quick jasper]

How to be fit???

[wooden aspen]

workout.

[quick jasper]

im too lazy to do it though

[wooden aspen]

if thats the case then the most u can do is eat healthy

[zinc moss]

just walk a bit more

[wooden aspen]

(not saying that if u workout u dont have to eat healthy)

[quick jasper]

well that i can definitely do but i dont know which diet plan to follow. there are just way too many of them on the internet

[quick jasper]

https://tenor.com/view/hal-malcolm-in-the-middle-bryan-cranston-power-walk-exercise-gif-5456403110803027997

[zinc moss]

just increase the amount you move and improve your diet you don't need to do that much more if you start from nothing

[quick jasper]

I literally bike all the way to school which is 6km away from my house

[zinc moss]

that's a workout then

you already are doing work

you probably are fit if you can do that

[wooden aspen]

maybe you wanna add in some sort of progressive overload so you become even more fit lol

[quick jasper]

then why am i still fat?

[wooden aspen]

try to bike faster

[wooden aspen]

maybe your metabolism is high

[zinc moss]

diet

[quick jasper]

only if the roads were traffic free

[zinc moss]

eat more protein

[zinc moss]

add some weight in the bag

[quick jasper]

I eat meat (almost) everyday

[wooden aspen]

just cut down ur total daily caloric intake

[quick jasper]

then my bag will prob weigh more than me

[wooden aspen]

a general rule of thumb is that if u feel a little hunger everyday ur doing good

but not until u are gonna starve

[quick jasper]

the books feel like bricks when i carry em

[zinc moss]

it adds resistance to the biking

[wooden aspen]

i dont think this will work if the bag is alr full

[zinc moss]

true

[wooden aspen]

i mean with school nowadays who doesnt have a fully filled bag

[zinc moss]

I generally just do weights I hate cardio

[wooden aspen]

cardio is important for muscle recovery and work capacity

[quick jasper]

The only workout i can do very well is full squats. I can do like 500 at a time

[wooden aspen]

even if u hate cardio i suggest doing some fast walking for 10mins twice per week

[zinc moss]

I do occasionally definitely not enough

[quick jasper]

Got strong legs

[wooden aspen]

if not u may feel sore for more days and you may also feel gassed out after doing a couple sets

[quick jasper]

well that might help

[wooden aspen]

thats why cardio is important even if u r chasing aesthetics/strength

[zinc moss]

used to jump rope in the summer been too cold

[wooden aspen]

twice per week should be the minimum

light cardio like fast walking on a treadmill

its not that bad

[zinc moss]

I got one of those stationary bikes I do occasionally

after I workout

[wooden aspen]

that works too but u need to be pushing yourself

dont peddle slowly

or its of no use

personally i prefer a treadmill cuz if i dont push myself ill fall off

[zinc moss]

if I'm going slow I just do it for longer

[wooden aspen]

i'll say 8km/hr with an incline of 10 for 10mins-15mins twice per week is enough to keep ur cardio levels up

so it helps to quicken your muscle recovery time

[wooden aspen]

doesnt really work that way

even if u do it longer you wont really be pushing urself

unless u do it for hours straight lol

[zinc moss]

I prefer to jumprope for cardio anyway

need it to get a little warmer

so I can go back to that

[wooden aspen]

yup honestly jumprope would be more effective than peddling at a slow pace

increases the heart rate more than peddling slowly does

[amber maple]

How come i only start seeing bulk progress shen its almost time to cut 😔😔

[wooden aspen]

thats because when u cut ur muscle definitions start to show more clearly since there are lesser and lesser layers of fat covering them

and if your muscle definition is good, it gives an illusion that u're bigger

[amber maple]

I meant that im starting to see muscle + weight gain now in Mid february

I have high metabolism

[wooden aspen]

it can be water weight

are u on creatine by any chance

if uw to measure your bodyweight accurately u should weigh yourself before eating or drinking in the morning after you woke up and emptied your bowels

[amber maple]

No creatine and my scale is broken

[wooden aspen]

that explains why

[amber maple]

But i can tell ive gained some mass

[wooden aspen]

it may or may not be water retention in your muscles

but anyways congrats on the gains bro

[plucky willow]

Well yk what

Ill make an exception to my gains fr

[pearl canopy]

oh finally a thread for this

[plucky willow]

Irl mitsuri

Just sayin

[wooden aspen]

ikrr

[pearl canopy]

are 14 inch biceps big?

[wooden aspen]

compared to the average joe who doesnt workout

yes

but not rlly

if 14 inch lean it will look big tho

unless ur above 6 foot

[pearl canopy]

im 5'11 working out on and off for a year, body fat around 20%

[wooden aspen]

thats tall

14 inch arms wont really look big for u lol

but u have the potential to grow bigger arms in terms of absolute size since u're tall

[pearl canopy]

oh ive not measured mine

though i think its around that

just asking if 14 is big

[wooden aspen]

honestly really depends on height

if you are like relaly short 14 inches will look massive

cuz your limbs are shorter

likewise if you are tall it wont look as big

[pearl canopy]

nah like where is average size and wheres 14 inches

[wooden aspen]

ill say average is like 11 inches

[pearl canopy]

oh

[wooden aspen]

for teens

[pearl canopy]

thought it would be more

[wooden aspen]

average high schoolers who dont workout

[pearl canopy]

just male teens

female obv smaller on average

[wooden aspen]

maybe if you are an adult and have a decently high bf % then yea

[wooden aspen]

yup

[pearl canopy]

how long you been working out?

[wooden aspen]

june 2022

but only started focusing on strength at start of 2023

[pearl canopy]

oh shit youre big

[wooden aspen]

nah lol

[pearl canopy]

just found some of your posts

[wooden aspen]

my arms are like 14 inches

but im 175cm/5'9

[pearl canopy]

whats your bench pr

[wooden aspen]

im interwsted in sports science stuff

thats why im always so chatty when talking about things related to fitness lol

[wooden aspen]

110kg

[pearl canopy]

damn thats really good

mines 90

[wooden aspen]

not really lol

[wooden aspen]

already better than the average guy

[pearl canopy]

unfortunately my gym doesnt have weights over 90

so i actually dont really know

[wooden aspen]

actually?

[pearl canopy]

i do around 7 reps with 90

[wooden aspen]

you mean plates which u can load onto the barbell

[pearl canopy]

no, plates

its a small gym

[wooden aspen]

wait

then how do u bench

[pearl canopy]

i meant plates only add up to 90 kg

[wooden aspen]

oh

so 1 20kg and 1 15kg on each side of the bar?

[pearl canopy]

(20 + 10 + 5 + 7.5 + 2.5)*2

[plucky willow]

Dude i can only lift 15 lbs per dumbell still and ive been working out for nearly 2 years

Maybe its bc i havent tried 20 yet?

[wooden aspen]

isnt that already more than 90kg

[pearl canopy]

its 45*2; 45 on each side

oh i dont count the weight of barbell

[wooden aspen]

💀

no wonder

[pearl canopy]

if you have good form then go for it

[wooden aspen]

than you are repping 110kg

[pearl canopy]

for 7

damn

[wooden aspen]

damn thats fucking insane

honestly

[pearl canopy]

i feel bigger

[wooden aspen]

whats your bodywieght?

[pearl canopy]

69kg in december

havent checked since

[wooden aspen]

maybe its because you do not push yourself

[wooden aspen]

that is very light for someone who is 5'11

[plucky willow]

Probably i dont have money for the gym or a dumbells rn

[pearl canopy]

ehh

[plucky willow]

I only have one 25 lbs dumbell

[wooden aspen]

ohhh

[pearl canopy]

wait lemme weigh myself rq

[zinc moss]

can you do body weight movements

[plucky willow]

It doesnt challenge me enough :(

I prefer dumbells over anything

[pearl canopy]

@wooden aspen i have news

[zinc moss]

like a pullup?

[pearl canopy]

i weigh 76 now 💀

[plucky willow]

That i cant do either i dont have equipment for that 😭

[wooden aspen]

damn

[pearl canopy]

how many pushups can you do

[zinc moss]

there are parks that have

[wooden aspen]

thats q a big diff

if push ups are too easy, elevate your feet

[pearl canopy]

yea i probably put more muscle in january

[wooden aspen]

decline push ups are harder

[plucky willow]

Ive never counted ill check next time i can, im bed ridden with period cramps

[wooden aspen]

mayeb use a chair or smt

until u reach wall handstand push ups

[pearl canopy]

well idk then

[plucky willow]

I can do 2 minutes planks tho

hehe

[wooden aspen]

1 month honestly isnt enough time to put on a measurable amount lf muscle mass

[wooden aspen]

planks are useless

do crunches instead

[plucky willow]

I can do alot of those i know that

[pearl canopy]

im doing a challenge rn, after every piss i do 20 pushups

[zinc moss]

not really

[plucky willow]

I use 25lbs for crunches

[wooden aspen]

its not as effective as crunches

[pearl canopy]

true

[ember mauve]

@pearl canopy has leveled up! (5 ➜ 6)

[wooden aspen]

planks are more of an endurance excercise honestly

[zinc moss]

effective for what

[plucky willow]

I still have baby abs either way so hehe

[wooden aspen]

training ur core

[zinc moss]

endurance is still useful

[wooden aspen]

crunches are better at it

[plucky willow]

Deadbugs are the best ones tho

[pearl canopy]

what do you think your bodyfat is around?

[wooden aspen]

yea but most people who are doing planks want to train their core

[zinc moss]

I don't train core I'm lazy as shit 💀

[wooden aspen]

/thicken their abdominal muscles

its not the right excercise

[plucky willow]

Last i check it was 15%

[wooden aspen]

or most suitable ill say

[plucky willow]

Its like 10% now

Bc that was like last year

[pearl canopy]

woahh

that lowww

[plucky willow]

Idk maybe its wrong

[wooden aspen]

i think deadlifting and squatting heavy frequently is enough work for my core

[zinc moss]

that's what I'm going with

[wooden aspen]

but my coach do program me some weighted cable crunches occasionally

[pearl canopy]

this you @plucky willow ?

[wooden aspen]

trains ur core yes
develop thicker abdominals not really

[plucky willow]

Oui

[pearl canopy]

yea youre nowhere close to 10%

probably 25 - 27

[plucky willow]

Yeah i figured

[zinc moss]

to be fair it's incredibly hard for woman to get to 10%

[plucky willow]

Its hard to tell irl bc im bloated like 24/7

I have a medical condition

But its getting so much better

I think

[pearl canopy]

its incredibly hard for most people to get there

[wooden aspen]

15-17% would be the ig girl fitness influencer bf % already

[zinc moss]

also its not very healthy to be 10%

[wooden aspen]

most people cant even get to that point

[wooden aspen]

even for guys

not sustainable

12% is okay tho

[zinc moss]

yeah it's not sustainable for anyone

[plucky willow]

My scale fucked me over >:(

[pearl canopy]

i wanna be at 15 - 20

[wooden aspen]

healthy and lowest you can get would be 14%

[plucky willow]

Tbf it was at a time where my anorexia was at its worse

[pearl canopy]

visible abs but i have enough energy too

[zinc moss]

I'm shooting for a solid 20 💀

[wooden aspen]

me just maintaining my 14% bf

[pearl canopy]

damn 14's low

[wooden aspen]

14% is the best if you think about it

[pearl canopy]

you got good abs then?

[wooden aspen]

nahh its not

[plucky willow]

Is 25 still a good bf?

[wooden aspen]

decent

[pearl canopy]

i mean theres no such thing as a good bf, i think above 30 or somrhting is unhelathy

[plucky willow]

25 is average for women i think now that i think abt it

[wooden aspen]

not thw lowest but not high either

[pearl canopy]

oh yea thats easily 14-16

you have better abs than me

[wooden aspen]

nah honestly idrc bout abs

its overrated imo

ironically the people with the most visible abs are the weaker ones

[pearl canopy]

ah yes the skinny abs

[zinc moss]

have you seen Eddie hall tho 💀

bro got visavle abs at like 300lbs

[wooden aspen]

thats because he has thicc ass abs

[zinc moss]

freak of nature strong men are

yeah

[pearl canopy]

arms thinner than a stick but theyre "strong" cos abs lmao

[wooden aspen]

his bobyfat % isnt low but he still has visible abs

insane

his abs are so developed

[zinc moss]

he's a littleral freak of nature

[plucky willow]

This was one of the very few times where im not bloated

At least not by much

[wooden aspen]

first man to ever deadlift half a ton will always be respected 🫡

[zinc moss]

fr

[pearl canopy]

look at the man

hes built like nothing else

[zinc moss]

bro is built like a tank

goal in life is to even remotely resemble that man

[wooden aspen]

ikr

i mean i wont ever put on that much fat to get tp his strnegth level

[pearl canopy]

goal in life is to remotely get a chest like arnold

[wooden aspen]

but i wanna deadlift his wr 500kg - 200kg

gotta add 110kg to my current deadlift pr to reach that

[pearl canopy]

ronnie coleman 1000kg leg press 💀

[pearl canopy]

damn you deadlift 390kg?

[zinc moss]

dammm

[wooden aspen]

190kg brih

not 390 lol

[pearl canopy]

oh

[plucky willow]

Hey i have a question

[pearl canopy]

yeah i rep 90kg+bar pretty easily

[wooden aspen]

i wanna hit 260kg before i turn 17

[pearl canopy]

oh youre 16

im 17

man i wish i had a better gym

[zinc moss]

let me do the conversion for my deadlift

[wooden aspen]

im turning 17 this november

[plucky willow]

So whenever i work out legs they get waayy to big for my liking and id rather my thighs not be that big is there a way to workout legs without makin them too big??

[pearl canopy]

i see

[wooden aspen]

i gotta bulk to 83kg tho

[plucky willow]

I have genes that make me thighs massive

[zinc moss]

arould 150 kg

[pearl canopy]

theres no such thing as way too big

[wooden aspen]

wanna compete in that weight class in powerlifting

right now im underweight for my height

70.2kg bw

[pearl canopy]

oh i see

so clean bulk or dirty?

[wooden aspen]

clean lean bulk

slowly take my time to reach there

im only 16 so i have plenty of time

[pearl canopy]

yea youve got time

[wooden aspen]

will prolly fill out u83kg weight class when im 18 or 19

[pearl canopy]

i wanna cut from march till august

[zinc moss]

my bench and squat are so ass compared to my deadlift 💀

[pearl canopy]

i dont have a goddam squat rack 😭

[wooden aspen]

long arm issues

[zinc moss]

nah just I only did deadlift for a while

my squat is definitely a form issue

[wooden aspen]

exactly and if your bench and squat are weak compared to your deadlift thats just not normal

[pearl canopy]

oh at my gym i see people wearing a belt for 60 70kgs and its so hilarious

[wooden aspen]

honestly speaking bench is the most technical lift of all 3

most people will think its either the squat or deadlift but its the bench

at least if you do it the powerlifting way

[zinc moss]

my bench is improving my squats kinda fucked

[pearl canopy]

bruh to increase my bench i did so many isolation exercises for my triceps

[wooden aspen]

bench gets affected the most when u gain bw

[pearl canopy]

to stabilize

[wooden aspen]

if you gain bw ur bench increases easily

likewise if u cut it decreases badly

[zinc moss]

trying to lose weight at the moment

[wooden aspen]

whats your bodywieght right now

[pearl canopy]

and whats your target

[zinc moss]

bench has improved squat is a stability issue I think

[wooden aspen]

this just gotta practice

u dont really need to do all those tricep work

bench with a higher frequency

[pearl canopy]

i mean, it grew my triceps too so im not complaining

[wooden aspen]

try low bar squats

easier to stabilise urself when squatting

[zinc moss]

100 kg rn trying to get to like 85 or some shit

[wooden aspen]

dayummmm

how tall are you

[zinc moss]

not very I'm quite over weight 💀

[wooden aspen]

oh

its fine tho

[zinc moss]

down like 17 ish kg

[pearl canopy]

i was gonna make discord mod jokes but i wont

[wooden aspen]

ull be light in no time

[zinc moss]

feel free 💀

[wooden aspen]

bastard 😭😭😭

[zinc moss]

im aware

[pearl canopy]

sorry i couldnt stop myself

im gonna be cursed for a week

[wooden aspen]

discord mods who r trying to lose weight doesnt deserve discord mod jokes

🫡

[pearl canopy]

agree

[zinc moss]

i do

[sturdy wave]

What if I'm a discord mod trying to put on weight

[wooden aspen]

oh

are you wearing a shoe with flat soles

[zinc moss]

you are chronically under weight

[pearl canopy]

bulk

[wooden aspen]

if ur squatting with running shoes than thats probably why you feel like you cant balance properly when squatting

[zinc moss]

that or I don't wear shoes

[wooden aspen]

oh

[wooden aspen]

if you are skinny then its good

if you are already unhealthy overwieght then nope

[sturdy wave]

I'm 6ft (185cm) and 110lb (50kg)

[pearl canopy]

NAHHHHHHH

[zinc moss]

littlerally double you

[wooden aspen]

💀

[pearl canopy]

youre 12ft?

[sturdy wave]

Is that good?

[zinc moss]

just the weight half

[wooden aspen]

gain some weight brotha

thats kinda unhealthy

[pearl canopy]

joke joke

[zinc moss]

kinda bro is a stick

[pearl canopy]

yea its actually unhealthy

[wooden aspen]

even if you are 5'9 and 50kg thats already unhealthy enough

[pearl canopy]

bro is a palm tree 💀

[wooden aspen]

damn i just looked at his media

[zinc moss]

I need to get back to actually losing weight been eating too much

[wooden aspen]

💀

sometimes diet breaks are good

IF u've been cutting for q long and your metabolism adapted to the low caloric intake

it resets it to the baseline and u can start cutting again

[zinc moss]

needed a bit just been maintaining really

[wooden aspen]

thats good

[pearl canopy]

whats the best kind of curl

i think its preacher curls

[wooden aspen]

wait are you tipping over when squatting

as in fall forward

if so do some front squats/high bar work

its a sign of quad weakness

compared to the glutes

[zinc moss]

knee cave in

[wooden aspen]

that can easily be fixed

just keep pushing your knees outward when squatting

anyways knee cave isnt as dangerous as most people say it is

[zinc moss]

I need to do more volume on a lower weight probably

[wooden aspen]

as long as both your knees cave in symmetrically its safe

if its not symmetrical then it is knee valgus

which is dangerois

[zinc moss]

it's even

[pearl canopy]

i have cave in too

[wooden aspen]

squat twice a week
1 volume day
1 heavier day

[wooden aspen]

then you shouldnt be too worried

as long as you are constantly tryinf to push your knees outwards

[zinc moss]

I'll keep that in mind

squats later today I'll do volume today

[pearl canopy]

now that i think of it, ive been doing it automatically

trying to push my knees outward

[wooden aspen]

i've always been doing it automatically lol

ull get used to it

[pearl canopy]

yea yea lmao

[signal basin]

https://tenor.com/view/mauzymice-mauzy-mauzy-mice-silly-silly-cat-gif-16562063169824368899

[amber maple]

😨

[wooden aspen]

my new knee sleeves arrived yayyy!
cant wait to try this for squats tmr

[ember mauve]

@wooden aspen has leveled up! (12 ➜ 13)

[wooden aspen]

thats $130 more money spent on powerlifting equipment after spending $400 on the sbd belt and $50 on the sbd competition tee 😭

[zinc moss]

you competing soon?

[wooden aspen]

yup! im planning to compete after 1 or 2 more training macrocycles with my coach.

right now i am getting my equipment ready[must make sure it is in the international powerlifting federation(IPF) approved list]

only left with a powerlifting singlet as of right now but i will buy that when the date is closer to the powerlifting meet i am competing in

[zinc moss]

sick

[wooden aspen]

i will need to do some more work so that i can beat these numbers for a shot at a place in the podium

in the under 18 years old, under74kg bodyweight category

right now, my competition standard maxes are a 160kg squat, 110kg bench press, and 190kg deadlift

[zinc moss]

stong as fuck man

[wooden aspen]

thx man but apparently not stong enough to win 1st place as of right now lol

but im close and i still have 1 year and 10 months left in that age category

the previous year's winners are usually 18 years old so time is what i have rn

[zinc moss]

you'll get there

still impressive

even if you don't place or win

[wooden aspen]

thanks man

if everything goes smoothly(no bad training cycles) then by next year's powerlifting nationals i should be able to have a high chance of winning judging by where i am currently at right now

then i can make it to ipf world championships

hopefully

gotta trust the process 👍👍👍

[zinc moss]

I wish you luck

[wooden aspen]

thanks m8, really appreciate it!

[errant nexus]

yo

[wooden aspen]

ayee

[errant nexus]

lets go

omw to just lift in a commercial gym for like 2-5 years
hit a 250-300kg deadlift
and then smoke a random amateur powerlifting meet

be no name completely unheard of mf
walk into amateur meet
drop a 300kg deadlift
refuse to elaborate
leave

[signal basin]

W

[wooden aspen]

i think by that time u will be competing in the opens category cus of your age

[errant nexus]

probably

[wooden aspen]

which assuming ur in u74 or above

u cant eeally smoke a meet

cus there will be people pulling higher than 300

cus adults competing ukuk

[errant nexus]

then i'll just pull higher than them

ez

[wooden aspen]

its not that simple

[errant nexus]

gonna change my legal first name to deadlift
and my last name to specialist

frfr

[wooden aspen]

bench>deadlift

squats>benxh

honestly deadlifts are more of a leverage thing

like if you have the right leverages u can just pull more naturally eithout much training

[errant nexus]

i've got pretty good leverages for deadlifting tbh
pulling 150kg conventional while weighing 61kg
and i've been lifting for less than 1.5 years

more like 1.2 or 1.3 years
and deadlifting for about half of that

[wooden aspen]

i think thats quite achieveable in that time

a 2.45× bw dl

[errant nexus]

by May i'll probably hit 180kg

[wooden aspen]

i know a 2× bw deadlift can be achived in 4-6 months

[errant nexus]

omw to get that 3x bw deadlift

[wooden aspen]

im at 2.71×

currently

16 years old

bench 1.57×

squats 2.28×

im trying to chip the bench national record for under18 yo under74kg weight class

[errant nexus]

yeah, but you train specifically for just powerlifting
meanwhile i'm training like a degenerate doing both bodybuilding & powerlifting lmfao

[errant nexus]

based

whats the record at

[wooden aspen]

true

but i do bodybuilding as in

for the muscle groups involved in sbd

technically powerlifting is powerbuilding

[errant nexus]

i mean that's just regular powerlifting training

[wooden aspen]

just that u dont train stuff that doesnt help to increase your sbd

[wooden aspen]

yea but regular powerlifting training includes bodybuilding accessories

just not all

i think powerbuilding and powerlifting is quite similar

[errant nexus]

regular powerlifting training = train only the shit that helps increase sbd

bodybuilding = train everything & get huge

[wooden aspen]

but people who train bodybuilding are the weaker ones

haha

big muscles but not capable of producing much force

[errant nexus]

powerlifters when they put a shirt on:

coma build

[wooden aspen]

powerlifters look strong(tho smaller) but their muscles are capable of producing forcem

more functional

"but whats the point if you dont know how to fight"

"big muscles/being strong wont help u win a fight"

hahaha

[errant nexus]

ah yes the 110lb mma kid in every comment section of some dude lifting a ton of weight or showing off physique

[wooden aspen]

💀💀💀💀

BRO IKR

LOL

[errant nexus]

[wooden aspen]

like idk whats with them

but people just showing off their physique/strength and stuff

then those fighters just come and idk try to bring those ppl down

they being insecure about themselves cus they csnt bench 2 plates? or look as big?

[errant nexus]

actually not even mma
probably some fuckin McDojo choreography """martial""" art

[wooden aspen]

💀💀💀

honestly i feel like most of those fighters are just people who do it as a hobby

and some not even that good in fightinf honestly

[errant nexus]

very likely

[wooden aspen]

💀

usually those are the ones who are insecure

not thw good fighters

the

[errant nexus]

3 months of martial arts isnt going to turn a mf into fuckin mayweather

[wooden aspen]

💀

frfr

i feel liek they are mostly just kids

who dont look as good

/cant lift as heavy

so they bring up fighting

lmap

[errant nexus]

"lol those muscles are no use!!!11 i train mma i will beat you"

damn you train mma? imma pull up with the unregistered illegal automatic firearm

[wooden aspen]

how to defeat (not pro)fighters - just bring a knife

ez

[errant nexus]

real

[wooden aspen]

why do u need to learn how to fight when u can just bring some weapons

😂

[errant nexus]

bro thought he was getting into a fistfight 😂😂😂 i brought my M1 Abrams main battle tank 😂😂😂

anyways one day i'm gonna hit the 9 plate deadlift fr

[wooden aspen]

high chance thats unlikely

unless u hop on tren

thats 380kg

and thats aboce the world recors

[errant nexus]

9 plates is 360kg

[wooden aspen]

for the weight class ur most likely best to compete in

for ur height

[wooden aspen]

its 380 lmao

[errant nexus]

isnt 10 plates 400

9 plates 360

[wooden aspen]

no?

[errant nexus]

9x2x20 = 360
9 plates each side
each plate 20kg

wait

i forgot to include the bar

[wooden aspen]

1 plate - 60kg
2 plate- 100kg
3 plate - 140kg
4 plate - 180kg
5 plate - 220kg
6 plate - 260kg
7 plate - 300kg
8 plate - 340kg
9 plate - 380kg
10 plate - 420kg

i think the max u can load on a bar is like 8

[errant nexus]

ok yeah
8.5 plate

[wooden aspen]

commerical gym bumpers

unless thin competition caliberated plates

[errant nexus]

just bring your own thin calibrated 25kg plates

to the gym

ez

[wooden aspen]

wanna see a vid of me sumo pulling 180kg

[errant nexus]

send

[wooden aspen]

i did this after my 190kg conventional deadlift for fun

[errant nexus]

gonna hop on the sauce and compete untested frfr

[errant nexus]

big

[wooden aspen]

💀

not worth it

[wooden aspen]

now do u consider this cheating

lol

[errant nexus]

idk if its cheating
but its sumo so its certainly cringe

it's like i'm racist but against sumo pullers

[wooden aspen]

i mean honestly my sumo deadlift range of motion is still longer than some deadlift specialists who pull conventional 💀💀💀

cus im 175cm tall and thats quite tall for a lifter in my weight class

and i dont have noodle long arms

[wooden aspen]

💀💀💀

[errant nexus]

jesus told me to love my fellow man
except if he's a sumo puller

frfr

[wooden aspen]

💀

its not even that bad

unless ur really cheating the range of motion by using a bendy kabuki deadlift bar

honestly i feel like my sumo and conventional maxes are about the same

ngl

[errant nexus]

i have never tried pulling sumo

[wooden aspen]

unpopular opinion: sumo deadlifts are satisfying to watch

especially if the lifter locks out at their knees

[errant nexus]

conventional is more fun to watch

[wooden aspen]

more fun to grind

idk but sumo looks more "aesthetic" in a way for me

[errant nexus]

idk

[wooden aspen]

but conventional is sorta more satisfying

[errant nexus]

i gotta start taking the bulk more seriously

gonna bulk up to 70kg

[wooden aspen]

same

i gotta go 83kg so my height wont be a disadvantage

but gotta take it slow cuz idw to put on much fat mass

[errant nexus]

true

• building actual muscle takes ages anyways

[errant nexus]

or just inject insulin and HGH

while eating fuckloads of carbs

ez

[wooden aspen]

im good lol

im competing in the heavily drug tested ipf

(not that ill ever even consider roids even if i am not)

[errant nexus]

ipamorelin, cjc-1295, all that good peptide stuff

[wooden aspen]

this is why the sbd belt is worth $400

the belt flick itself is just so satisfying 🤩🤩🤩

sbd belt>any other lever belt foreva

[errant nexus]

mmm halotestin, anadrol, ment, nandrolone, anavar, dbol

[errant nexus]

real

[wooden aspen]

ill never consider these

[errant nexus]

looks very easy to take off

[wooden aspen]

waot holup r u actually serious about hopping on to the dark side

in the future

[errant nexus]

maybe (also because im deranged lmao)
when i'm around 20 and have done even more research on the topic

[wooden aspen]

💀
just so u knoe when i first recieved that belt it was stiff af and it aint easy to pull that belt flick off

i remember i had my thumbs bleed

for the first few days when i kept practicing the flick

[errant nexus]

lmao

[wooden aspen]

everybody on tiktok makes it seem like it is so easy to do it

its insane

[wooden aspen]

💀

atb man

[errant nexus]

doesnt pulling hook grip do this to your thumbs already

xd

[wooden aspen]

please dont take too much to the point that it becomes ridiculously unhealthy 🙏

[errant nexus]

i won't

[wooden aspen]

its a different level of bleed

wait a min

no but hook grip just bruises my thumbs

not make them bleed

[errant nexus]

done plenty of research on gear ar this point tbh
shit's like getting a bachelors in endocrinology

also a suprising amount of people who hop on gear and have no idea what they're doing

and then they somehow manage to get gyno while on a moderate testosterone dose & panic because they don't know wtf to do lmao

tren is fun
mfs can literally turn gay after taking it lmfao

many funny reddit posts about that one

[wooden aspen]

💀

[wooden aspen]

actually so true man

i mean ill never hop on but

damn social media is making everybody want to hop on

[errant nexus]

real

[wooden aspen]

instead of the lever itself

so u know ur supposed to flick the bottom part of the lever

[wooden aspen]

u see that sharp part

[errant nexus]

yeah

[wooden aspen]

imagine pushing your thumbs right through it

repeatedly

but the belt doesnt come off

[errant nexus]

bruh

[wooden aspen]

what do u end up with?

blood

yep.

[errant nexus]

edging the skin off your thumbs

@wooden aspen btw did you see
noel deyzel finally oiled up

now the gym reaper is next in line

[wooden aspen]

oiled up?

[errant nexus]

https://www.instagram.com/reel/C3ePdLNt25a/?igsh=MWhrYXl5NmFkOTB3Yw==

urdadnoel

It happened😅 @jaypeg_za has to edit it now 💀 #noeldeyzel

Likes

676677

Instagram

now the IG reels comment sections of basically every well known fitness influencer is filled with mfs wanting them to oil up infront of camera lmfao

[errant nexus]

wait
this one instead
https://www.instagram.com/reel/C3fWAI4OUk1/?igsh=MTFvZzc2MWFxeDRyOQ==

urdadnoel

WE DID IT #noeldeyzel

Likes

503104

Instagram

[wooden aspen]

💀💀💀

i feel like there will actually be gay people who r going to ukuk

[errant nexus]

shit's like a horde spreading all over instagram

[wooden aspen]

well i mean

he is very big

[errant nexus]

nah bro it's all straight mfs (true and real)

[wooden aspen]

so he is going to have a big influence

[errant nexus]

@cinder pulsar get cancer

[wooden aspen]

ull never know dude

i feel like the gym community now actually have some gay people

they used to all/mostly be strsight but act gay

[errant nexus]

idk bro
some gym mfs act like the gayest mfs on earth and still be straight

its like
being gay ironically

[wooden aspen]

thats actually me 💀💀💀

but only when im with my close friends

irl

[errant nexus]

real af
me too tbh lmfao

[wooden aspen]

LOL

everybody who r serious about gymming and improving themselves r like that

[errant nexus]

need to dine from my gym bro's supple glutes fr

[wooden aspen]

honestly

💀💀💀

[errant nexus]

https://www.instagram.com/reel/C3fwqcPtrXT/?igsh=MXFyY3F1OWNhNXY5cg==

bigboybake

Yo @urdadnoel @noeldeyzel_bodybuilder they’re trying it with me now. 2 weeks good luck.

Likes

318582

Instagram

powerlifting is fun
but bodybuilding is more based

like, powerlifters (at least the drug tested ones) are nerds

[wooden aspen]

i think u are refering to the men in the 59kg weight class

cus they are stick skinny and short

[errant nexus]

too science-y, kinda boring

[wooden aspen]

the 74kg+ - 93kg weight class ones look badass

[errant nexus]

powerlifting events too in general
everything's megarefined & looks like a sterile science lab if you know what i mean

[wooden aspen]

some even look like bodybuilders

the ones in 105kg and 120kg/120kg+ weight class just looks like gorlock 💀💀💀

jokes

[errant nexus]

lmfao

[wooden aspen]

but some 105kg ones look good cus they are tall

[wooden aspen]

since when!

[errant nexus]

meanwhile bodybuilders like tren twins will go train being obnoxious loud af & say completely out of pocket weird shit

or do other goofy shit

different culture & energy

[wooden aspen]

u do know powerlifters shout a lot also

especially if a guy is spotting in a combo rack

then the spotters will be loud af

in training

ofc not in actual meets

[errant nexus]

not talking about shouting
more the general energy & culture in the sport vs bodybuilding

[wooden aspen]

the vibe is vv nice

[wooden aspen]

ohhh

ok that i kinda agree

[errant nexus]

more glamour etc in bodybuilding

[wooden aspen]

but being able to bench 2 plates when the bodybuilders in yoru gym cant is a flex

gotta admit tho

[errant nexus]

until the roided up bodybuilder with shoulders the size of a truck pulls up
and shoulder presses your deadlift for reps lmao

ngl bodybuilders on gear are crazy benchers

[wooden aspen]

keyword roided up

nobody really compares roided people to natural guys

roided bodybuilders get compared with roided powerlifters

not the other way round

[errant nexus]

tbh i dont see anyone talking about roided powerlifters that often tbh

[wooden aspen]

and they cant outbench people like jesus olivares

[wooden aspen]

yea cus there are people like taylor atwood(in his peak strength) and austin perkins

who outperform the roided powerlifters in their weight class

insane genetics

[errant nexus]

john haack enters chat

[wooden aspen]

he isnt from u74

if i remember correctly

[errant nexus]

idk

was ed coan untested

dont remember

[wooden aspen]

i think he is natty

he was a powerlifter long ago man

i think untested feds didnt even exist last time

but he used to compete in the ipf

so he is definitely tested

[errant nexus]

fair enough

[wooden aspen]

at least once

[errant nexus]

https://www.instagram.com/reel/Cw_ZDS9ujmX/?igsh=b3c4bmx2bXYwenRh

josephtumbarello

675LB/307KG Dropset. In the @teampersonalrecord wraps. #benchpress #workout #beastmode

Likes

1091467

Instagram

this guy weighs like 250lb or so

[wooden aspen]

is he natty

im pretty sure someone in ipf benches the same as him

with a pause

and natty

lol

[errant nexus]

i think he used to be on gear and then stopped
dont remember

[wooden aspen]

oh

then it doesnt count

[errant nexus]

https://www.instagram.com/reel/C0ciiIQBxQa/?igsh=MWdvdWJ1bzluOTNjbg==

bigboybake

Decided to smoke 700 today, I’d of smoked 705 too if I didn’t get too emotional before the set, to push 700 after failing 705 was gangster though. YouTube video out tomorrow.

Likes

36274

Instagram

[wooden aspen]

see this is why people dont usually talk about untested powerlifting

[errant nexus]

this dude was natty
and very recently hopped on

[wooden aspen]

cus not many untested lifters can outperform tested world champions

[errant nexus]

pretty sure he hit the 700lb bench before he hopped on the sauce
think he weighs around 315

[wooden aspen]

but honestly without a pause it cant be compared to the ipf ones

and ipf benches are done without elbow sleeves

[errant nexus]

bro it's an over 300kg bench regardless

[wooden aspen]

i mean true

but natty world champions bench that

in the same weight class

[errant nexus]

whats olivares best bench?

[errant nexus]

• this dude has the potential of hitting a 800lb bench

[wooden aspen]

untested

[wooden aspen]

i saw him bench 4 reds 1 blue

before

i dont think thats his max tho

julius maddox used to be natty too

not sure whats his max tho

but even before he hopped his numbers were insane

[errant nexus]

yeah

bench specialists built different

[wooden aspen]

short arm kings

paired with a short height

russel orhii is still my go-to inspiration in powerlifting

i cant wait to see him in worlds this year

[errant nexus]

mine is probably panagiotis tarinditis

[wooden aspen]

he is switching back from usapl to powerlifting america

[wooden aspen]

watching his grinds is insane

[errant nexus]

real

[wooden aspen]

but pana doesnt share much of his personality

[errant nexus]

that grind on his sheffield 180 something kg bench

[wooden aspen]

if ykwim

[errant nexus]

yeah

[wooden aspen]

at least russel he goes live and does yt vids and stufd

an actual world champion doing that

his personality and vibe is what makes me like him so much

[errant nexus]

idk i dont watch much powerlifting comp related stuff

i just browse schizophrenic lifting memes on instagram and listen to hardstyle with tren twins & lexx little voicelines

[wooden aspen]

hardstyles not really my thing

[jovial oak]

@jovial oak

[open fox]

what if im a discord user trying to put on weight

[sturdy wave]

Nom nom nom nom

[open fox]

ill eat you

but i dont like food

eating

[sturdy wave]

Heyy

[open fox]

ooooh

lets take it to dms

[sturdy wave]

😭😭😭😭

[open fox]

cutie

[sturdy wave]

Wowza thanks you too 😅😅

[open fox]

im not cute 😦

but u r

[sturdy wave]

Erm yuh uh you are

[open fox]

nuh uh

[sturdy wave]

And literally all the pics I share are like ermm....

[open fox]

OK BUT LIKE

IVE SEEN

some good pics of u

[sturdy wave]

💀💀

[open fox]

uve seen one pick of me

and i was bad 😦

[sturdy wave]

Idk if I have any + we should move this out of #1208980567794655284

[errant nexus]

get out of my channel
only schizophrenic liftas allowed

[wooden aspen]

bro its a fitness channel, not lifting channel

should'nt be confined to just lifters

[quick jasper]

ong,, so prettyyyy. you look very pweatty gworlll

[toxic lotus]

chat i am torn over something

im planning to buy a machine

but idk if i should buy a treadmill, elliptica or an air bike

which one should i get chat

[pliant vault]

Honestly

Air bike

[rose ore]

Bikes are fun

[pliant vault]

Cardio and decent quads

[toxic lotus]

hm true

[wooden aspen]

142.5kg/320lbs × 3 squat with 3 reps left in the tank

damnn top set for squats tdy felt damn great

slightly lower gravity day

[toxic lotus]

damnn nice

[wooden aspen]

thanks m8!

[errant nexus]

power rack, bench and barbell

[errant nexus]

huge

[toxic lotus]

im looking for cardio

[wooden aspen]

honestly i will suggest a treadmill over a bike cuz the 🔑 to improving cardiovascular fitness is pushing yourself yourself through when it starts to get uncomfortable and tiring(which most people just stop excercising once that happens and rest)

with a bike i find that it is easier to just stop peddling once you are tired but when using a treadmill at least the thought of u tipping over if u stop moving will keep u going

fast walking/running using a high incline on treadmill is also more effective for working the heart than peddling imo

[toxic lotus]

what about ellipticas

[wooden aspen]

honestly they are similar to bikes

but they work your arms too which is something treadmills dont do

if done with resistance and progressive overload they can be good

but u still need to push urself manually

if ur not the type to slack and rest once it starts to feel uncomfortable then it can be very beneficial

if not i will say stick with the treadmill

[toxic lotus]

im pretty good at that

[wooden aspen]

then u will benefit more from the eliptical machine compared to the treadmill

go for it

[toxic lotus]

thanks for the suggestion man

[errant nexus]

running for cardio?
nah we lifting heavy shit & carry it around strongman style

[wooden aspen]

np!

[wooden aspen]

cardiovascular fitness and strength cant be classified in the same category

its like comparing apples and oranges

i mean best is to have both

but having either one(with the other aspect not being horrible) is still better than lazing around at home tho

imo too many lifters have bad cardio lol

also work capacity SUCKS without a good cardio baseline

and u will find urself sore for more days if you have bad cardio health

[toxic lotus]

yeah plus cardio is helpful for sports as well, which i do

[wooden aspen]

exactly

not everybody focuses on and trains to lift as many plates as possible in the gym
as in not their main goal

[errant nexus]

yeah ik im just joking

[zinc moss]

how many sets should I be doing for strength work

[signal basin]

cardio? my favorite cardio exercise is bench press

[signal basin]

depends, u could go for 4 sets of 8 on most exercises or like 3 of 12

[wooden aspen]

1 heavy top set of 3-4 reps

then drop the weight down to about 70-75% of the top set's weight and do 3-4 backdown sets for 4-6 reps

[wooden aspen]

i will say start with 80% of your 1 rep max and every week increase the % by 2 or so

[wooden aspen]

💀

shit aint no cardio lol

unless u do 20+ reps

[signal basin]

favorite leg exercise is bicep curl

[wooden aspen]

yuppp curls in the squat rack

[wooden aspen]

100kg/225lbs × 3 competition bench press with 3 more reps left in the tank

[errant nexus]

3 reps left in tank
powerlifters be allergic to high volume fr

[wooden aspen]

lmao its not being allergic to high volume

my coach literally prescribed me 3 reps and capped the rpe at 7

i can go all out if i want to but that will be going off-program and affect my recovery while throwing off my training momentum built up over the last 3 weeks

cus 100kg on bench isnt some light weight and the toll it takes on the central nervous system if u take it out to rpe 10 is bigger than say if you're benching only 70kg or even lesser

lmao

udk what ur talking about m8

[wooden aspen]

this means im supposed to leave 3 reps in the tank

rpe is "rate of perceived exertion" and its like the opposite of reps in reserve
rpe 7 means 3 reps left in the tank
rpe 8 means 2 reps left in the tank
rpe 9 means 1 rep left in the tank
rpe 10 means even with a gun pointed to your head you cant do any more reps

[toxic lotus]

i got it and my calves are hurting like shit lmao

its been a week

[wooden aspen]

u will get used to it

how much volume did u do man

to the point your calves got sore for a week 😭

also how much did u spend on the machine

[toxic lotus]

its not been sore for a week lmao

i got it last week

[toxic lotus]

i started doing 10 minutes on resistance 1

it was around 4.7km today

[wooden aspen]

ohhh mb i misunderstood 😅

[wooden aspen]

all out for 10mins?

thats great

i think most people will quit within 5 if they are going all out and now slowing down honestly

[toxic lotus]

yeah currently im averaging 30kph for the entirety

did 26kph average and built it to 30kph by the end of the week

[wooden aspen]

thats great man

[wooden aspen]

how many times days do u do that in a week?

[toxic lotus]

6 days a week

[coarse hawk]

where the gymrats at?

[foggy musk]

in the gym

[wooden aspen]

here

[zinc moss]

still in the gym

[jovial oak]

I'm quaking in my boots after leg day gym bros

[steady flume]

damn

[signal basin]

oh no

[wary wolf]

Hooray

Yippie

[signal basin]

r/carpion

r/carpion

[toxic lotus]

i did 15 minutes on the cross trainer

feels good

[signal basin]

17m tryna get a glowup, how do i increase my mass while losing fat? I keep getting confused and endup losing muscle while gaining fat

All advice is appreciated from hair to gym advice

[errant nexus]

bulk (caloric surplus) to gain muscle
cut (caloric deficit) to lose fat

simple

rn you should bulk
since a vast majority of your muscle will be built during a surplus

you will put on some fat which is inevitable, and could also impact facial aesthetics

as for your face
chewing falim/mastic gum will improve your jawline by building your jaw muscles
though your jaw is pretty good in its current state

your skin looks fine in the pic but you have darker eye area & bags under your eyes
get better at hydration, sleep more (8h minimum), and get vitamin c eye cream

the weakest area is the eye area (though it is decent)
upper eyelid exposure particularly and brow ridge to a lesser extent but there's not much you can do about it

also train neck and upper traps
neck extensions and neck curls
and heavy barbell shrugs

[errant nexus]

aim for 200-300 calorie surplus above maintenance for a lean bulk

eat more animal products
and have the majority of your carbs pre and post workout

get in more zinc, magnesium, vitamin K2 and boron (vital for testosterone among other things, most people are not getting enough of these)
ideally you should them from real food but supplements work too
dietary cholesterol & saturated fats is also important for hormone production, make sure to eat plenty of eggs and meat
dont fall for the "fat and cholesterol is bad for you" meme

also make sure you get enough sunlight to get vitamin d3 (which is actually a hormone, not a vitamin)

antioxidants from shit like blueberries
omega 3 from fish

all of this diet shit will also increase your testosterone
sleep is especially important not only for training recovery & building muscle but also for testosterone

dont skip your cardio, do some full on sprinting/HIIT (could do it on an off day when you're not lifting)
increases testosterone
also dont skip legs, training legs increases your testosterone as well as GH by a fuckton (temporarily)

full body workouts are nice too since they result in greatest increase in T as well as HGH (builds muscle via IGF-1 pathway) which is to your advantage since large increase will affect all your muscle groups due to all being trained

[summer violet]

Bros built

[signal basin]

Eyy thanks

[errant nexus]

studies have also shown watching aggressive videos temporarily increases your T levels because your brain perceives a threat

go watch some edgy Mike Tyson phonk edits lmfao

[summer violet]

Fr?

[errant nexus]

yes

[summer violet]

Thats interesting

[signal basin]

Arw you a bot?

[errant nexus]

no
you wanted advice, i give you esoteric lore

[summer violet]

Imma post my physique too (old picture)

[signal basin]

Dawg i appreciate all of that i didnt even realize you replied before the first message
Youre a saint thank you!

[errant nexus]

np bro

also
find a way to compete with other men, any kind of competition will do
increases T too
could be as simple as doing 5 reps of bicep curls with a homie, handing him the bar & letting him do 5
then you do 5 more then he goes
repeat

even high level/elite Chess players at tournaments get crazy testosterone increases (albeit temporary) of several hundred percent above baseline (iirc)
not sure if this was free testosterone or total testosterone increase but either way it doesnt matter

[summer violet]

I cant find the image

[errant nexus]

rip

[summer violet]

Me (shirtless)

[calm lake]

RAHRR

[errant nexus]

holy v taper

bro is lean as fuck
good shit

tho you lack upper traps & upper back
and neck
could be improved

[summer violet]

Yess, i legit lack traps

[summer violet]

Thanksss

[errant nexus]

do heavy barbell shrugs

i usually do 6 sets
with about 100kg

traps like tons of weight considering they're already used to supporting your entire upper body all day long and whatever you hold in your hands

same thing with calves
go very heavy to grow calves
since they are used to supporting your entire bodyweight

[summer violet]

I fortunately have good calves, but excercising them doesnt hurt (pun intented)

[summer violet]

I will

Thanks

[spark kindle]

i would also recommend focusing a bit more on triceps since they are what makes up most of your arm, and also train your forearms to match the rest of your arms

[summer violet]

Yes

[pine hollow]

currently im trying to hit 200 bench and 300 dl by september im at 155 and 265 any tips?

[errant nexus]

bench 3x a week to get better at benching
every single rep you do should have a pause on your chest

up your technique (bench is actually a very technical lift, theres lots of esoteric technique shit)

[errant nexus]

2 full chest/tricep days with the 3rd bench session being 3-4 sets stuffed onto some other random session

switch between barbell bench press variations to reduce overall systemic fatigue & prevent overuse
can also use these as tools to improving specific things
larsen press, close grip bench, wide grip bench, tempo bench, spoto press, incline bench, floor press, dead bench from pins, reverse grip bench, etc

chase after PRs in all rep ranges not just your 1RM

work within all kinds of rep ranges

bulk up
body mass makes the biggest difference in the bench

[errant nexus]

but also get all your presses strong
barbell overhead press, behind the neck overhead press, shoulder press, dips, db bench (both flat and incline), etc

go after the training hard
dont lag on sleep or diet

also get a big upper back
do your barbell rows, pullups, barbell shrugs, etc

also dont forget accessory chest movements
theres a reason why amateur bodybuilders mog the fuck out of amateur powerlifters when it comes to benching

need a big chest to push big weights

[errant nexus]

i personally fucking love high reps on double pause (one pause on chest and one pause above chest) close grip bench
go for light weight, 60% of your one rep max

then as it gets more difficult/you start nearing failure, you only pause on your chest
then once that gets difficult you remove both pauses and just bench touch and go

burns like fucking crazy in your triceps

also dont be afraid to go to failure on bench

[spark kindle]

use the 2.5 lbs plates, those do wonders to increase strength

so if you bench 200 do 202.5 for a week, then the next do 205 and so on and so forth

that’s how i went from 75 lbs to 95 in like a month and a half

[errant nexus]

continually loading like this only works if you're a beginner

[spark kindle]

well idk the guy, maybe he has the genetic of heracles

[brave solstice]

https://musclewiki.com/

[coarse crown]

Is 34 kg good for a standing row and a 2 rep max bicep curl?

As a 15 year old

[green roost]

hii

interesting why im here but

i just wanted to share my new futbol/soccer workout routine thing i made ( let me know if its good and what i should change on it please 🙏 )

( im doing it for exercise and weigth los and also just getting stronger)

its 1/2 futbol excersise and 1/2 normal workout, its 200 1 touch passes left and right, then 100 2 touch pass left and right, wall juggling 1 touch, pass and turn 20 times L and R, and after all that, i go 15 mins stationary bike and then squats 2 sets lunges 2 sets swuats again 2 sets and lunges again 2 sets and then calf raises ( and now im about to go do it!! for the first time )

and i might go to the gym soon so i'll have more to doo

lmk what you think and what i should improve please!!

[sour widget]

dang

[viscid pumice]

Nice

[sour widget]

i don't understand

but i like it

i'm doing lilly sabri 💀

[sour widget]

Tip: If you ever try to give up, remember your goal.

[green roost]

i js made it up 😭 🙏

[green roost]

true,

thanks

[sour widget]

well at least you understand it

[sour widget]

yw

i'm trying to get a 6 pack before school

so

that's my motivation ig

whatever lol

[green roost]

yeah but im gonna go to the gym soon with my brother and my friends so this one is just kind of a home one

the gym i think is gonna be big

[green roost]

😭

im js trynna look better and be healtier and fitter so can play futbol

[sour widget]

oh that's cool!

[sour widget]

that's a good goal fs