Trash, why have pull ups and chin ups, and if you’re actually strong then you need to do more push-ups
>5 sets of push-ups >3 sets of pull-ups >300 pulse squats >ab exercise of your choice
And do it every other day so u can recover
It’s important to give your muscles time to rest and recover between workouts to avoid injury and overtraining. However, if you want to switch up your routine every day, you can try doing different exercises that target different muscle groups each day. Here’s an example of a 5-day weight lifting routine that you can do without rest days:
Day 1: Chest and triceps
Bench press
Incline bench press
Dumbbell flyes
Tricep pushdowns
Overhead tricep extensions
Day 2: Back and biceps
Pull-ups
Dumbbell rows
Lat pulldowns
Bicep curls
Hammer curls
Day 3: Legs
Squats
Lunges
Leg press
Leg curls
Calf raises
Day 4: Shoulders and abs
Military press
Lateral raises
Front raises
Shrugs
Planks
Day 5: Full body workout
Squats
Deadlifts
Bench press
Pull-ups
Remember to start with light weights and gradually increase the weight as you get stronger. Also, make sure to stretch before and after each workout to prevent injury1.
I hope this helps! Let me know if you have any other questions.
>make sure to stretch before and after each workout to prevent injury
I've read dynamic stretches are better pre and static better post as studies apparently try found static decreases max potential performance by noticeable amounts. for got the percentage it listed.
does any of that ring true for you?
Solid but 3 sets of push-ups isn’t shot unless you’re doing like 3 sets to failure and even that isn’t much spread out throughout the day. Also add some planks and maybe also walking 2 miles on top of the 2 mile run.
you're really just turning a rest day into a light cardio day in the best of cases. Rest days are important not so much for "muh letting the muscles rest" but for managing cumulative fatigue and allowing yourself to train longer and more effectively without having to take deloads more than once every 6 weeks.
Just get another physical hobby like kayaking, skateboarding, trail biking, rockclimbing don't be a gymcel use your training for something.
well i have all the equipment needed for something like this:
[...]
It’s important to give your muscles time to rest and recover between workouts to avoid injury and overtraining. However, if you want to switch up your routine every day, you can try doing different exercises that target different muscle groups each day. Here’s an example of a 5-day weight lifting routine that you can do without rest days:
Day 1: Chest and triceps
Bench press
Incline bench press
Dumbbell flyes
Tricep pushdowns
Overhead tricep extensions
Day 2: Back and biceps
Pull-ups
Dumbbell rows
Lat pulldowns
Bicep curls
Hammer curls
Day 3: Legs
Squats
Lunges
Leg press
Leg curls
Calf raises
Day 4: Shoulders and abs
Military press
Lateral raises
Front raises
Shrugs
Planks
Day 5: Full body workout
Squats
Deadlifts
Bench press
Pull-ups
Remember to start with light weights and gradually increase the weight as you get stronger. Also, make sure to stretch before and after each workout to prevent injury1.
I hope this helps! Let me know if you have any other questions.
at home, so time isn't really a big factor. i can just go from sleeping to lifting in my boxers no problem. i plan on doing light cardio every day anyway. i just like how lifting makes me feel and i like the routine
surfing isn't all that close to home. I do like to go kayaking with people in the summer. I don't see what this has to do with my workout routine, though?
ah, i see. I don't really find it hard to maintain. It's fun.
gym routines on the other hand are easy to fall out of if you're having fun. quick every day routine in the morning sounds good to me.
1 year ago
Anonymous
>I don't really find it hard to maintain
how young are yee?
1 year ago
Anonymous
35.
also I like the discipline of a morning routine. for example if i'm hungover, doing some lifting or cardio snaps me back into normal much more quickly than if i just "rest up"
1 year ago
Anonymous
you're still constantly drinking alcohol at 35? have to grow up at some point...
1 year ago
Anonymous
yeah i should quit it. I quit it for several years in my late 20's/early 30's but recently social drinkers got me back on it
i honestly mean many. ive seen it on many europeans and their descendents, many south americans, africans, middle easterners, dot Indians. it's like full lips, wide hips, or thigh and butt fat. no group has a monopoly on basic female attractiveness. it may be that you simply prefer german women
>you simply prefer german women
I've been exposed. I'm med, it's only natural.
It probably matters that I've barely seen any of the other races you mentioned, except maybe middle easterners but I'd rather not see those at all.
we are on the internet and will naturally see the extremes. are there not many women with the upper arm fat locally?
middle east is quite vague and includes many groups as does africa, but everyone has their own ugly and beautiful women. why do you not care for the ones you've seen?
1 year ago
Anonymous
not him but maybe it's because they're less attractive looking?
1 year ago
Anonymous
>not many women with the upper arm fat locally?
Not really, not young ones at least. >why do you not care for the ones you've seen?
I say it in a semi-joking manner. I've met a few, and some were actually pretty nice, but this decade long wave of mass immigration has dragged some real scum on the streets, and it's pretty bad if you're downtown. A while ago for example, I escorted a girl from work home because it was late, and on the street a group of four immigrants were starring at her as we walked by and I glared back at them. Another one mugged my friend's little sister, and I just saw one cuss at an old man on the street for not letting him cross the road when the traffic light was red for pedestrians the other day.
I understand they're a statistically a bad minority giving everyone a bad name, but they're the last thing we needed. Hell, whenever there's some news about pre existing gangs putting them in their place, I get a warm feeling for some reason.
1 year ago
Anonymous
interesting. do the women tend to be low body fat or is mainly a distribution issue?
i was referring to the women, but i see how such experiences would color perspective
not him but maybe it's because they're less attractive looking?
certainly, i think many can grade women as more or less attractive, but i still appreciate a wide portion of them. how does your approach quantify who is to be appreciated?
checkd
1 year ago
Anonymous
>certainly, i think many can grade women as more or less attractive, but i still appreciate a wide portion of them. how does your approach quantify who is to be appreciated? >checkd
it's just a shitpost anon, where you pretend that your subjective opinion is a matter of fact
1 year ago
Anonymous
even if that is the case, it would have been interesting to hear the reasoning he'd present. i often enjoy the perspectives of others
1 year ago
Anonymous
well I am him, so unfortunately you will be unable to get such a thing.
do you think your vegan diet is causing your autism or do you think autists are just more likely to be vegans? it would be interesting to hear your thoughts.
1 year ago
Anonymous
i am not vegan and im also too lazy to google any relevant research
I love women
how? in general, as a concept, as a result of interacting with some particularly wonderful ones, etc?
Works pretty much every muscle. Ive had pretty good results, went from 74kg to 80,5 in 4 months. And i dont event have the leg boost yet cause of an knee injury
5 days/week:
Max in 2-3 minutes push-ups variations alternating (close/Hindu/handstand/decline/etc)
Max in 2-3 minutes pull-ups or BW rows alternating
Max in 5 minutes Hill sprints or KB swings alternating
1 day/week:
Arms/isolations/heavy compound squat or DL whatever depending equipment
1 day/week:
Same as other days but lighter/easier just warm up basically
3 sets of pushups
3 sets of pullups
3 sets of chinups
2 mile run
Trash, why have pull ups and chin ups, and if you’re actually strong then you need to do more push-ups
>5 sets of push-ups
>3 sets of pull-ups
>300 pulse squats
>ab exercise of your choice
And do it every other day so u can recover
>pulse squat
is that with or without a dildo?
vibrating dildo
either, some people simply find it easier to start pulsing with a dildo
It’s important to give your muscles time to rest and recover between workouts to avoid injury and overtraining. However, if you want to switch up your routine every day, you can try doing different exercises that target different muscle groups each day. Here’s an example of a 5-day weight lifting routine that you can do without rest days:
Day 1: Chest and triceps
Bench press
Incline bench press
Dumbbell flyes
Tricep pushdowns
Overhead tricep extensions
Day 2: Back and biceps
Pull-ups
Dumbbell rows
Lat pulldowns
Bicep curls
Hammer curls
Day 3: Legs
Squats
Lunges
Leg press
Leg curls
Calf raises
Day 4: Shoulders and abs
Military press
Lateral raises
Front raises
Shrugs
Planks
Day 5: Full body workout
Squats
Deadlifts
Bench press
Pull-ups
Remember to start with light weights and gradually increase the weight as you get stronger. Also, make sure to stretch before and after each workout to prevent injury1.
I hope this helps! Let me know if you have any other questions.
>make sure to stretch before and after each workout to prevent injury
I've read dynamic stretches are better pre and static better post as studies apparently try found static decreases max potential performance by noticeable amounts. for got the percentage it listed.
does any of that ring true for you?
Lol do the replies realize this is ChatGPT
at least one of them does
Solid but 3 sets of push-ups isn’t shot unless you’re doing like 3 sets to failure and even that isn’t much spread out throughout the day. Also add some planks and maybe also walking 2 miles on top of the 2 mile run.
Ignore this.
Add only 2kg every two weeks: 3x2min sets 30 second rests; Bench press, DB cheat curls-overhead press super sets, back squats.
Oh also every three upgrades take a deload week return back with -4kg from your previous sets.
how about with weights?
you know what: I HATE women
why is that fren?
I just HATE them
he's an celibate(involuntarily)
ah. like one of those left-wing vegan chuds? why do they HATE everything?
that's the cute hs wrestling girl isn't it
yeah
wait that's not a younger florence pugh?
never heard of her, but no that's not who it is
you're really just turning a rest day into a light cardio day in the best of cases. Rest days are important not so much for "muh letting the muscles rest" but for managing cumulative fatigue and allowing yourself to train longer and more effectively without having to take deloads more than once every 6 weeks.
Just get another physical hobby like kayaking, skateboarding, trail biking, rockclimbing don't be a gymcel use your training for something.
well i have all the equipment needed for something like this:
at home, so time isn't really a big factor. i can just go from sleeping to lifting in my boxers no problem. i plan on doing light cardio every day anyway. i just like how lifting makes me feel and i like the routine
idk maybe i'll burn out on it but it sounds nice
in that case I would doubly urge you to go out and do things with people because you don't even have the social perks of a gym. Go learn to surf.
surfing isn't all that close to home. I do like to go kayaking with people in the summer. I don't see what this has to do with my workout routine, though?
because a social life is harder to to maintain than abs and more beneficial to your long term health and stability.
ah, i see. I don't really find it hard to maintain. It's fun.
gym routines on the other hand are easy to fall out of if you're having fun. quick every day routine in the morning sounds good to me.
>I don't really find it hard to maintain
how young are yee?
35.
also I like the discipline of a morning routine. for example if i'm hungover, doing some lifting or cardio snaps me back into normal much more quickly than if i just "rest up"
you're still constantly drinking alcohol at 35? have to grow up at some point...
yeah i should quit it. I quit it for several years in my late 20's/early 30's but recently social drinkers got me back on it
>you can have just 1 or 2 right..?
Read the sticky homosexual
i read it years ago, and even then it was just fitness 101. looks like it hasn't changed?
she's so perfect
who the mom in the white top back there. id wrastle w her
Imagine snuggling in a big pile smooshed between them.
she alsmot win a state title against the boys, she pin the guys at regionals like it was nothing
Post vids
Is it me or do Germanic women always have bulky upper arms?
Idk but I like it. I like a curvy girl with somewhat pudgy arms more than one with slender arms.
fat upper arms is something women many ethnicities have, and its an essential part of fat aesthetics
my brother
>something women many ethnicities have
Such as? I only see it in Germanic girls.
I'm mirin' too btw, those upper arms are great to grab and squeeze.
i honestly mean many. ive seen it on many europeans and their descendents, many south americans, africans, middle easterners, dot Indians. it's like full lips, wide hips, or thigh and butt fat. no group has a monopoly on basic female attractiveness. it may be that you simply prefer german women
>you simply prefer german women
I've been exposed. I'm med, it's only natural.
It probably matters that I've barely seen any of the other races you mentioned, except maybe middle easterners but I'd rather not see those at all.
we are on the internet and will naturally see the extremes. are there not many women with the upper arm fat locally?
middle east is quite vague and includes many groups as does africa, but everyone has their own ugly and beautiful women. why do you not care for the ones you've seen?
not him but maybe it's because they're less attractive looking?
>not many women with the upper arm fat locally?
Not really, not young ones at least.
>why do you not care for the ones you've seen?
I say it in a semi-joking manner. I've met a few, and some were actually pretty nice, but this decade long wave of mass immigration has dragged some real scum on the streets, and it's pretty bad if you're downtown. A while ago for example, I escorted a girl from work home because it was late, and on the street a group of four immigrants were starring at her as we walked by and I glared back at them. Another one mugged my friend's little sister, and I just saw one cuss at an old man on the street for not letting him cross the road when the traffic light was red for pedestrians the other day.
I understand they're a statistically a bad minority giving everyone a bad name, but they're the last thing we needed. Hell, whenever there's some news about pre existing gangs putting them in their place, I get a warm feeling for some reason.
interesting. do the women tend to be low body fat or is mainly a distribution issue?
i was referring to the women, but i see how such experiences would color perspective
certainly, i think many can grade women as more or less attractive, but i still appreciate a wide portion of them. how does your approach quantify who is to be appreciated?
checkd
>certainly, i think many can grade women as more or less attractive, but i still appreciate a wide portion of them. how does your approach quantify who is to be appreciated?
>checkd
it's just a shitpost anon, where you pretend that your subjective opinion is a matter of fact
even if that is the case, it would have been interesting to hear the reasoning he'd present. i often enjoy the perspectives of others
well I am him, so unfortunately you will be unable to get such a thing.
do you think your vegan diet is causing your autism or do you think autists are just more likely to be vegans? it would be interesting to hear your thoughts.
i am not vegan and im also too lazy to google any relevant research
how? in general, as a concept, as a result of interacting with some particularly wonderful ones, etc?
that's a man
100 push ups
100 sit ups
100 squats
10km run
Every single day
This is the results you should expect
seems too light. i can do that too easily
You can run 10km every single day no rest
yeah. really more interested in the lifting though. the cardio is easy enough to include, you just do it every day on most programs anyway
I want to FRICK her
Check OLAD (one lift a day) from PPST. Pretty good program, helped me get unstuck on deadlifts and squats. Easy to customize too.
oh sweet, first actual response after 45 posts. thank u sir, I will check that out
Don't mention it, OP! Just remember that good form is paramount, and wagmi.
I do an upper body workout 3x per week:
3x pushups
3x planking
3x leg raises
4x pull ups
4x dips
4x dumbell curls
Works pretty much every muscle. Ive had pretty good results, went from 74kg to 80,5 in 4 months. And i dont event have the leg boost yet cause of an knee injury
I love women
PPLPPLPPLPPLPPL (repeat forever)
WHATS HER FRICKING NAME
>WHATS HER FRICKING NAME
https://www.instagram.com/haleyvann10p/
thank me later
eric helms and jeff nippard have good 5 day a week programs where you're going most body parts 4 times a week
you dont need to work out 7 days a week, take at least 1 day off and just go for a walk
dont listen to the idiots above
5 days/week:
Max in 2-3 minutes push-ups variations alternating (close/Hindu/handstand/decline/etc)
Max in 2-3 minutes pull-ups or BW rows alternating
Max in 5 minutes Hill sprints or KB swings alternating
1 day/week:
Arms/isolations/heavy compound squat or DL whatever depending equipment
1 day/week:
Same as other days but lighter/easier just warm up basically
Day 1: Chest and tris
Day 2: Back and bis
Day 3: Shoulders
Day 4: Legs
Day 5: Chest and tris
Day 6: Back and bis
Day 7: Shoulders