QTDDTOT

old one

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  1. 11 months ago
    Anonymous

    How much do you have to lift to remove Black folks, israelites, and homosexuals from your society?

    • 11 months ago
      Anonymous

      the world anon

      • 11 months ago
        Anonymous

        >serving the American ~~*people*~~ for 40 years may have been a mistake

      • 11 months ago
        Anonymous

        Sad innit? You realize your mistake, and are left with the grim realization what your actions have wrought, not only to yourself, your people, but the future people and possibly the fate of humanity.

  2. 11 months ago
    Anonymous

    why does my lower back hurt more when i bench than when i squat or deadlift

    • 11 months ago
      Anonymous

      bad form, unironically

      https://i.imgur.com/XZ88Z6G.jpg

      old one

      My question: I've had blood in my stool for 2 days. How much longer until I should call a doctor? Its not like bloody in the toilet, but when I wipe, its like a red streak after the poo is gone

      • 11 months ago
        Anonymous

        You have hemorrhoids anon.

      • 11 months ago
        Anonymous

        how is that unironic if its the most logical explanation, wouldnt that be ironic?

        • 11 months ago
          Anonymous

          He meant "unironic" as "literally" as in "not joking", he didn't mean it in the dictionary sense

      • 11 months ago
        Anonymous

        Use wet wipes until no more poop and wipe very lightly with toilet paper to dry. Do this for a few months so the hemorrhoid can heal and go away

  3. 11 months ago
    Anonymous

    >was fat
    >did SS and eat clean
    >got average body with some muscle on top
    >stop doing anything
    >bloat back up to fat over the years
    I haven't lifted in a while, only manual labor sort of keeping my muscle on.

    Question is, do I go back to SS or do a new routine? If I wanna do PPL, what's a good routine for someone beginner/early intermediate?

    • 11 months ago
      Anonymous

      Wait I’m doing SS right now, how long does it take until I see results? I’m 3 months in and I just look fatter

      How much longer?

      • 11 months ago
        Anonymous

        The only aesthetic results on SS are bigger quads and bigger frame, mostly because of insane fat gains. Drop it for a different routine after 3-5 months:
        >PPL
        if autistic gymcel with plenty of free time
        >full body
        if you can only lift 3 days/week
        >upper lower
        best routine imo, you can even throw in an accessory day if time permits
        >brosplit
        if you like to larp as old-school roid head sure. still works but kind of moronic, PPL manages volume and recovery better

        • 11 months ago
          Anonymous

          I'm not

          Wait I’m doing SS right now, how long does it take until I see results? I’m 3 months in and I just look fatter

          How much longer?

          I'm burnt out on 5/3/1 and my strength isn't increasing
          I think I'll try PPL as I'm autistic and neet (limited to barbell and dumbells)
          any recommendations?
          1.8/3/5/5

          • 11 months ago
            Anonymous

            rate this PPL program
            jefit.com/routines/24463/3-day-push-pull-leg-splitt-barbell-and-dumbbell-only

    • 11 months ago
      Anonymous

      Some strength gain is permanent, or long term at the very least. You probably don't have to do SS all over again.
      I can't recommend a routine since I just make up my own; but if you wanted to build your own routine you could do 3x10 compound movements from SS as a foundation, and add dumbbell work, isolations, and calisthenics for extra volume.
      The key is long term dedication and consistency, and it's easier to do that when you have fun with it and experiment a bit. Since you quit after 3 months of SS, I would say you should focus on just sticking with it more than finding a good routine.

      Wait I’m doing SS right now, how long does it take until I see results? I’m 3 months in and I just look fatter

      How much longer?

      Do it until you start failing to progress, then switch. 4-6 months?

  4. 11 months ago
    Anonymous

    my wife is a tinfoil racist terf
    i like the anti-trans and racist/conservative part, what lifts to remove the other aspects?

    • 11 months ago
      Anonymous

      All conservatives are not racist.

      I am one, but not all of them are.

      Anyway as far as the tinfoil part, get her off social media.

  5. 11 months ago
    Anonymous

    How do I do barbell row without throwing my back out?

  6. 11 months ago
    Anonymous

    Cummaxxing/Supps for higher T
    What ones are a meme and what aren't?
    I live in an aria that gets no sunlight so I know I need more vitamin D but do I need anything else.

  7. 11 months ago
    Anonymous

    Any tips of kicking bad habits? I don't smoke or drink alcohol but I do drink a lot of soda. I can usually go a day or 2 without one but then I get horrible headaches. I can't tell if its from lack of sugar or lack of caffeine. I want to rid my body of this poison.

    • 11 months ago
      Anonymous

      sparkling water is a great tool for weening yourself off soda. At the very least switch to diet or sugar-free to get rid of the excess calories.

      Cummaxxing/Supps for higher T
      What ones are a meme and what aren't?
      I live in an aria that gets no sunlight so I know I need more vitamin D but do I need anything else.

      Any supplements that claim to boost T and isn't straight-up streroids is bullshit. The god-tier loads infographic is mostly bs as well, with an exception of pygeum which does actually increase pre amounts, at least for me.

      How do I do barbell row without throwing my back out?

      look up a form vid. Study it.

    • 11 months ago
      Anonymous

      Start drinking carbonated water with flavours. Same feel like a soda without the sugar. That's how I kicked pop. Recognition that its absolute poison is also a help.

  8. 11 months ago
    Anonymous

    What are the benefits of getting an in-home sauna? Should I pull the trigger and get a portable one lads?

    • 11 months ago
      Anonymous

      Unless you're wealthy and have ample space I can't imagine it being a worthy investment.

  9. 11 months ago
    Anonymous

    Stretch marks are more noticible on my stomach but I am the same weight. How? How do I get body fat percentage?

    • 11 months ago
      Anonymous

      almost certainly in your head anon. BF% can only be accurately measured via a DEXA scan, the next best thing is with a reliable pair of skin calipers and a friend to help measure. If you don't have friends, you can try to measure yourself but it will be less accurate. Any other method is inaccurate.

  10. 11 months ago
    Anonymous

    I think I hurt my shoulders a bit doing incline dumbbell press too wide. It's been a week and it still hurts a little when doing some lifts.
    Should I stop for a while or just keep going with a lighter load?

    • 11 months ago
      Anonymous

      If it's legit painful, like sharp, you should leave it be until it heals. Otherwise if it's just sore push through it.

  11. 11 months ago
    Anonymous

    i want to start my push routine with ring dips, thing is i can't quite do them with proper form and slowly like the other exercises, should i do them as i can or should i work my way up with regular bar dips?

  12. 11 months ago
    Anonymous

    great, another thinly veiled racist post

    • 11 months ago
      Anonymous

      >where do you think we are?

  13. 11 months ago
    Anonymous

    I went to the gym tonight. Should I wait until tomorrow to fap? Or tomorrow night? I can wait if it'll help muh gainz

    • 11 months ago
      Anonymous

      +1

    • 11 months ago
      Anonymous

      +1

      There's no evidence to show either way that masturbation or sex does anything to test levels.

      • 11 months ago
        Anonymous

        Gotcha. I was just thinking more along the lines of recovery. I know my test is already rock-bottom from cooming in the mornings :/

  14. 11 months ago
    Anonymous

    Have any of you done PHAT and incorporated deadlifts? Deadlifts are my favorite lift but I don't know where to incorporate it into PHAT. I don't really want to add it to my power days because it's just too fatiguing for the lifts I really want to focus on on those days (bench and squat), so I was thinking about replacing the row speed work on my back hypertrophy day with dls. I have no idea how important the speed sets are, but they honestly just feel like something light I can do to practice technique and recover. I feel like I can do a lot more since I switched from lifting heavy 6 days a week with PPL, but now I'm only lifting heavy compounds twice a week. I don't think swapping dl in for row speed work will affect me too much, especially since there's a break day between heavy leg day and back hypertrophy. Let me know what you guys think please

  15. 11 months ago
    Anonymous

    Recently stretch marks or something that looks just like them appeared on my penis. They faded quickly and are barely noticeable now, but there's red fuzzy stuff that gathers on my foreskin even if I haven't worn any red clothes in a few days. No discomfort, no itching, dick works fine aside from that. Any ideas what it could be?

  16. 11 months ago
    Anonymous

    Clear whey has a weird after taste and smells weird lads

  17. 11 months ago
    Anonymous

    why does IST look down on leg press so much?

    • 11 months ago
      Anonymous

      They do? It's a good accessory.

      Is recomping a meme or does it actually work?

      It's a bit of both. Recomp works, but it's super slow. You could gain 10 lbs of muscle and lose 20 lbs of fat in the time it'd take to build 5 lbs of muscle recomping.

    • 11 months ago
      Anonymous

      Too many gifs of people going to snap city. I'll just squat.

  18. 11 months ago
    Anonymous

    Why do I feel different when I drink creatine with warm water as opposed to cold milk? I can actually feel my body reacting to it when it's in warm water.

  19. 11 months ago
    Anonymous

    i think i need advice on how to proceed
    ive been doing SL 6 months -> 2suns 4day lp 6months -> phul barbell 6 months now
    in a home gym mind you
    and my current stats are
    >90kg squat
    >72.5kg bench
    >75kg row
    >85kg dl
    >50kg ohp

    now i know i will never be huge, but i want to get bigger
    currently sitting at 78kg up from 72 the last 5ish months, at 176cm
    130g protein every day
    im unsure if i should keep adding weight or just cut down the excessive fat i have?

    • 11 months ago
      Anonymous

      Hey there, I don't have answers for you, just observed after 3 months of SL that fat isn't really going down. Nice weights though, better than mine, except squat and deadlift. I am particularly jealous of your OHP. I am still at 32.50. WGMI

      • 11 months ago
        Anonymous

        Cheers anon, you'll get there!

        [...]

        >too much protein and not enough calories overall
        Hmm dunno i did gain around 0.5kg a week in the past 6 months
        Kinda at a crossroads where to go now, either slim down and lose some strenght or go above 80kg body weight

        • 11 months ago
          Anonymous

          You can't build/maintain mass as a natty if you're under a certain % bf. It's different for every person
          You also never want to be above a certain bf as that hurts test
          So I would recommend staying 12-20% bf at all times and then cut once a year for a special occasion

  20. 11 months ago
    Anonymous

    Is recomping a meme or does it actually work?

  21. 11 months ago
    Anonymous

    I cant increase my reps,form or weight while gaining weight for weeks now

    • 11 months ago
      Anonymous

      Assess the situation. Are you doing too much, are you doing to little? Both? Then change the program according to your needs.

  22. 11 months ago
    Anonymous

    I bought hookers multiple times now and couldn't cum at all, is sex just absolutely overrated or is my dick too numb from years of masturbation. They weren't even ugly b***hes at all either..

    • 11 months ago
      Anonymous

      Nerves and anxiety can frick you up performance wise. It could be you have death grip though. Also there's a difference between some prostitute and a girl you love. A relationship is basically foreplay/edging while with a prostitute you skip that.

      • 11 months ago
        Anonymous

        >death grip
        Frick me hope it's not that. Sounds kind of fitting though.

    • 11 months ago
      Anonymous

      It may be a lot of things. I absolutely cannot cum with some women with a condom on and with others I can. I always had issues coming with my ex, who was a milf. But last year I had a tight 28 yo thai girlfriend and I would come within seconds, she was just so tight and wet. Even with my milf ex I had issues in the beginning and over time it would get better. So there was a psychological effect and also over time effects of jerking off would subside too. Don't assume you're "done", that will add to the anxiety. Just believe it will get better over time with the right woman.

      • 11 months ago
        Anonymous

        Alright brother ill believe in that. Kind of want to do it raw as well but frick that with hookers.

  23. 11 months ago
    Anonymous

    how do i stop my shoulder from clicking during bench press? its way more noticeable during db bench press and it worries me.

    • 11 months ago
      Anonymous

      by realizing benching puts your shoulders in an unnatural locked position and you WILL wear them down eventually. Instead take the pushups redpill and make gains your entire life without depleted cartilage in your later years

    • 11 months ago
      Anonymous

      Don't flat bench. Use an incline or decline. Also let your scapula move.

  24. 11 months ago
    Anonymous

    Are shoulder shrugs important?

  25. 11 months ago
    Anonymous

    How will my chest develop differently if I replaced the main movement with weighted dips compared to incline press?

    Why shouldn't the weighted muscle-up be a main movement if you can perform them? Seems like it has good pull to strength ratio lending to decent overall upper-body development. Add in rows, OHP, incline pressing, + isolation work and it seems you got all your upper-body bases covered.

  26. 11 months ago
    Anonymous

    Anyone have any experience with tadalafil? I wanna look sick and frick for hours when I see my gf again after two weeks.

  27. 11 months ago
    Anonymous

    Is it fine to go running if I only quit smoking yesterday? I'm afraid it'd somehow do even more damage to my lungs and heart.

    • 11 months ago
      Anonymous

      Bullshit, just run slow. If you start coughing you can just stop running and go for a walk instead. You'll be fine, roon like the wind my friend

      • 11 months ago
        Anonymous

        i did it, anon, i ran like the wind

  28. 11 months ago
    Anonymous

    i did heavy bench 3 days a week for 6 months
    my chest is huge
    i developed sleep apnea
    i have a rounded lower back

    do not do this

  29. 11 months ago
    Anonymous

    I broke my ankle when I was 16 and didn’t know until years later. I went to a pediatrist for bunyons and they did x rays. It was soar a lot but never had a sharp pain. I’m now 25 and 4 surgeries later it hurts every single day. It has more mobility and less swelling for sure but it has a sharp pain all the time now. What do I do? Two surgeries were for scar tissue/ bone fragment removal, one was achilles and the last was a rebreaking/ scar tissue removal of my three small toes on the same foot. I feel like iI fricked up. What can I do?

    • 11 months ago
      Anonymous

      Getting surgery in joints seems moronic, dont know anyone where it really went well. Work on ankle mobility and strengthening it, get some blood flowing in there. Also no medical advice, I have no idea what the frick I am talking about

    • 11 months ago
      Anonymous

      Walk it off

  30. 11 months ago
    Anonymous

    >DL
    >almost always feel it in my lower back during the motion
    >no pain during or after though
    ??

    • 11 months ago
      Anonymous

      Ideal. You shouldn’t be feeling *pain* period.
      Soreness, tightness, etc, is not pain

  31. 11 months ago
    Anonymous

    I burnt my tongue and can't taste anything. What do?

  32. 11 months ago
    Anonymous

    All i do are the big compound Lifts 3x8 split in upper body lower boddy with 3 rest days and some accessory lifts with DBs

    Tell me why this is not good to get moderatly big

  33. 11 months ago
    Anonymous

    My schedule is pretty much working out every second day (xrxrxrx). Lately Ive been doing pushups on my rest days. It helps because I feel like Im lazy on my rest days and it doesnt help that I’m not moving much in my desk job. Should I do sit ups as well? What kind of exercises should I add to do on my rest days? Or should I only stick to pushups and situps and not over-exert myself?

  34. 11 months ago
    Anonymous

    r8 my 5day u/l

    U1
    3x5-8, 1x8-12 BB Bench press
    3x6-10 Bent over barbell row (pendlay with slow descent)
    3x8-12 DB OHP seated
    4x8-12 Lat pulldown
    2x8-15 Incline DB Chest Flye
    3x10-15 DB Rear Delt Flye
    3x10-15 Tri Pushdown

    L1
    3x5-8 BB Back Squat
    3x6-10 RDL
    2x 8-12 BSS (i feel like death after im done with that thats why i reduced it to 2 sets)
    3x8-15 DB Leg Curls
    3x8-20 1L calf raise elevated
    3x8-15 Lat Raise
    3x8-15 Biceps Curls
    3xF knee Raises/Ab Wheel (most of the time knee raises)

    U2
    3x3-5, 1x6-10 BB OHP standing
    3xChinups assisted
    3x8-12 Flat DB Bench
    3x8-12 one armed DB row (knee on bench, might swap it out with chest supported row once i figure out the setup, homejim gay)
    2x8-12 EZ-bar skullcrusher
    SS 8-20 Facepulls
    2x12-20 EZ Bar Reverse Curls OR hammer curls
    SS Lat raises Dropsets

    L2
    1x3-5, 2x5-8 DL
    3x8-12 BB Front Squat
    2x8-12 DB Reverse Lunges
    3x8-15 Leg extensions
    3x12-20 1l calf raises
    3x8-12 Back extensions weighted with EZ bar
    3x abs same as in L1

    U3 (light on the compounds, to failure on isolations)

    3x4-8 either close grip lat pulldown or with chinup grip
    3x8-12 BB incline bench
    3x8-15 upright rows EZ bar
    3x8-12 Incline bicurl
    2x8-15 triceps overhead extension (failure)
    2x8-12 ez bar reverse curls OR hammer curls (failure)
    2x8-15 lat raise (drop sets until muscular failure)

    schedule is like this
    U1 L1 Rest U2 L2 U3 Rest

    is this moronic? is my triceps possibly not recovering enough from U3 to U1 (saturday to monday)? still linearly progressing as a beginner but progress is really slow (once i hit the upper rep range consistently i up the weight on compounds), eating at a slight surplus of ~300 kcal
    i had to reduce some isolations in U1 and U2 due to the feeling that im just too spent to give my absolute max over 3-4 sets so i reduced them to 2 and it feels much better while gettting better quality isolation work
    looking to "powerbuild" hence why im doing backoff sets on my main lift for the U1-L2 days

    inb4
    >do SS lmao
    no frick you

  35. 11 months ago
    Anonymous

    Does it matter on spf factor for suncream, looking to skinmaxx and I need some suncream

  36. 11 months ago
    Anonymous

    Is full range of motion on bench presses mean the bar is touching your chest, or is it like squats where you can go that low, but full range is only at parallel or whatever?

    • 11 months ago
      Anonymous

      chest / a bit under the nipples

      • 11 months ago
        Anonymous

        If I'm not doing full rom, should I drop weight to where I can comfortably do it and then build back up, or should I keep weight and try to fix my rom there?

        • 11 months ago
          Anonymous

          yes drop weight until youre comfortably

          • 11 months ago
            Anonymous

            Thank you. I'll do one more exercise as is just to be sure since today was the first time I noticed it, but I'll drop if I don't see any changes.

  37. 11 months ago
    Anonymous

    im watching this nutrition library guy and he keeps saying fibre and grains are le bad (even oats) for testosterone levels
    he doesnt seem to be in the full on ketoschizo tier but how trustworthy are this guys takes
    like why would fibre be bad for testosterone levels, shit doesnt make any sense and no studies to really support that...

    • 11 months ago
      Anonymous

      He sounds like a clickbait homosexual

  38. 11 months ago
    Anonymous

    After finishing an exercise and letting the muscle cool down if I stretch it a bit I feel like I'll get a cramp, do I need potassium or something like that?

    • 11 months ago
      Anonymous

      magnesium

  39. 11 months ago
    Anonymous

    Where do you guys get your gym clothes? I know Gymshark, but shit seems expensive. Other alternatives?

    • 11 months ago
      Anonymous

      primark

    • 11 months ago
      Anonymous

      I just wear my normal clothes.

    • 11 months ago
      Anonymous

      I've bought cheapo tanks with references and shit and I've bought designer products. I've bought from YoungLA a couple times and while their quality varies it's pretty good stuff. Also bought a tank and shorts from rawgear that is good stuff.

      Do chicken breasts have an advantage over protein powder, speaking in micro-elements angle?
      I did some math and it turned out chicken breasts are cheaper, but of course there is convenience of being able to make a shake in moments, so there is mostly a question if it's healthy in first place.

      Chicken breasts are real food and contain other elements than flavoring and whey. Real fresh food >>>> processed food.

      • 11 months ago
        Anonymous

        >Chicken breasts are real food and contain other elements than flavoring and whey. Real fresh food >>>> processed food.
        Yeah. Guess it's time for bulk cooking. Thanks!

  40. 11 months ago
    Anonymous

    Do chicken breasts have an advantage over protein powder, speaking in micro-elements angle?
    I did some math and it turned out chicken breasts are cheaper, but of course there is convenience of being able to make a shake in moments, so there is mostly a question if it's healthy in first place.

  41. 11 months ago
    Anonymous

    How many bicycle crunches per day is a good number?

  42. 11 months ago
    Anonymous

    im bulking as skinnyfat
    tell me im gona make it
    i lift 4 times a week

    • 11 months ago
      Anonymous

      this isn't a question.

      • 11 months ago
        Anonymous

        yes it is

  43. 11 months ago
    Anonymous

    My current beginner full body routine is on mon - tue - fri, but as I get drunk friday and saturday evening would it be better to do sun - tue - thu?
    I would love to just work out monday to friday so that one evening of suboptimal protein synthesis wouldnt feel like such a loss, but its allegedly detrimental for beginners to increase volume any further and I have started out from a far below average foundation.

    • 11 months ago
      Anonymous

      stop with the alcohol

      • 11 months ago
        Anonymous

        The timing of your workouts is irrelevant, getting drunk weekly is negative gains.

        would obviously like to enjoy total abstinence, but its not a realistic short term goal. Its literally the only time I'm remotely calm besides while working out which just amounts to short 45 minute breaks every other weekday.

        • 11 months ago
          Anonymous

          Figure out a different vice. Alcohol is a strong gains goblin.

    • 11 months ago
      Anonymous

      The timing of your workouts is irrelevant, getting drunk weekly is negative gains.

  44. 11 months ago
    Anonymous

    How come my poop comes out almost all the way but then a little piece always gets left behind in anus and then it takes FOREVER to wipe??

  45. 11 months ago
    Anonymous

    When is a shirt too small? I don't wanna be douchey, but style gods say to wear shit that shows off your physique

  46. 11 months ago
    Anonymous

    are there energy drinks/pre-workout that actually help with fat loss and cutting or are they all memes and i'm better off with a regular pre workout (instead of a fat burning based one)?

    • 11 months ago
      Anonymous

      coffee

    • 11 months ago
      Anonymous

      all "fat-burning formula" means is caffeine content or ephedrine which increases your heartrate. It's very rarely worth the tradeoffs as you'll max out maybe 100 calories extra for what feels like a heart-attack. It's 100% easier and more efficient to just have a calorie deficit than trying to exercise off excess calories.

  47. 11 months ago
    Anonymous

    How do I learn to dance good? Not any specific type of dance. I just want like 20 groovy moves I could use at a party.
    I hear a song I enjoy and I'm overwhelmed with a desire to move but I can't capture the grace and groovy feeling I'm looking to express.
    No reloading animations please.

    • 11 months ago
      Anonymous

      Go up to a girl and say "I don't know how to dance, can you teach me?"
      She'll find it cute and get you started.
      t. worked for me

      • 11 months ago
        Anonymous

        my wife would kill me

        • 11 months ago
          Anonymous

          well, she is a girl isn't she?

  48. 11 months ago
    Anonymous

    How much do genetics play in leg muscles? At work I occasionally get people complimenting the way I walk, weird as that sounds. They say it looks effortless, like I glide around. I also get constant mires about my legs(calves, even though I dont target them in the gym). I grew up playing multiple sports, and I think hockey was the main reason for the way I walk. I realized I usually have most of my weight in my balls of my feet, and almost never in my heels. I wonder if growing up walking like this played a role or if it really is just genetic luck.

    • 11 months ago
      Anonymous

      You usually have most of your weight on your balls?

    • 11 months ago
      Anonymous

      >How much do genetics play in leg muscles?
      A lot.

      all "fat-burning formula" means is caffeine content or ephedrine which increases your heartrate. It's very rarely worth the tradeoffs as you'll max out maybe 100 calories extra for what feels like a heart-attack. It's 100% easier and more efficient to just have a calorie deficit than trying to exercise off excess calories.

      >It's 100% easier and more efficient to just have a calorie deficit than trying to exercise off excess calories.
      To add to this, even if you don't want to do a calorie deficit for some moronic reason, literally 10 minutes of cardio is more effective than those hours of heart attack feeling from elevated heart levels, plus those 10 minutes are actually good for you long term while the constant heartrate increase for hours is not.

  49. 11 months ago
    Anonymous

    What's the best combination to wear with rugby shorts, I want something that doesn't look gay so I don't keep getting wolf whistled

    • 11 months ago
      Anonymous

      I guess maybe a Jersey?

      • 11 months ago
        Anonymous

        What's the best combination to wear with rugby shorts, I want something that doesn't look gay so I don't keep getting wolf whistled

        Oh wait maybe that’s extra gay. I’m too far gone.

      • 11 months ago
        Anonymous

        Bit warm for running it, cotton doesn't mix well either

  50. 11 months ago
    Anonymous

    Pioneer belts. How do they stack up against other belts?

    • 11 months ago
      Anonymous

      I don't have the level belt, but I do have a single pin/whatever and I like it a lot.

  51. 11 months ago
    Anonymous

    my squat is 115 pounds for 8 reps x 3 sets. Is that good? I'm only 5'6 around 145lbs

  52. 11 months ago
    Anonymous

    What is the best exercise for obliques that I can do?
    I already do abs twice a week, doing 4 sets of upper abs and 4 sets of lower abs, (crunches and forearm supported leg rasies)

  53. 11 months ago
    Anonymous

    Anyone got any sleep hacks?

  54. 11 months ago
    Anonymous

    Any fat gays who can give me advice on a first ever cut?

    • 11 months ago
      Anonymous

      Count every single calorie that passes your mouth. Make a weekly meal plan that you NEVER deviate from by your own hand. If somehow forced to eat somewhere you don't want, minimize error by eating as little as possible without seeming suspicious. Learn safe places with safe foods you can eat for those cases, too.
      Learn to enjoy the fact that hunger means you're winning. Do more cardio. Do more LISS cardio, specifically. 1 hour of speed walking a day is 400-500~ calories and it doesn't tire you out at all.
      Try to have a consistent meal schedule and strong habits that stop you from eating. For example, after I brush my teeth I do NOT eat at all until my next planned meal. It's an ingrained habit at this point. Never spend your time around easily accessible food. If you want to eat, you have to make sure you're hungry enough to stop being lazy to at least leave your chair. Keep a lot of water around for that same purpose too, so you don't have to really move to get it. I have a 6L water filter next to my computer for this. Even refilling it means going to my bathroom for water, not to my kitchen or anything.

      • 11 months ago
        Anonymous

        > forced to eat somewhere you don't want, minimize error

        To add to this I'd suggest doing the half diet if forced to eat at fast food or some other place that is bad for you. You just half what they give you and eat that. Portions are huge in most places, so cut it in half or even less than half. Then take it home and eat the other half the next day or something if you don't want to waste food.

    • 11 months ago
      Anonymous

      you really dont have to go be as dedicated and rigid as

      Count every single calorie that passes your mouth. Make a weekly meal plan that you NEVER deviate from by your own hand. If somehow forced to eat somewhere you don't want, minimize error by eating as little as possible without seeming suspicious. Learn safe places with safe foods you can eat for those cases, too.
      Learn to enjoy the fact that hunger means you're winning. Do more cardio. Do more LISS cardio, specifically. 1 hour of speed walking a day is 400-500~ calories and it doesn't tire you out at all.
      Try to have a consistent meal schedule and strong habits that stop you from eating. For example, after I brush my teeth I do NOT eat at all until my next planned meal. It's an ingrained habit at this point. Never spend your time around easily accessible food. If you want to eat, you have to make sure you're hungry enough to stop being lazy to at least leave your chair. Keep a lot of water around for that same purpose too, so you don't have to really move to get it. I have a 6L water filter next to my computer for this. Even refilling it means going to my bathroom for water, not to my kitchen or anything.

      is recommending if youre just starting. in all likelihood that will cause you to burnout faster as its not going to be sustainable for you if youre fat and have never cut before. Sustainability is key. Start with simple things: try to avoid drinking calories entirely, stick to water and ideally only water. Eat more vegetables, eat more protein, eat less or ideally no fried foods, and eat less simple carbs. Stop snacking. Try to become more active throughout the day, (10 minute walk after each meal, for example). There are a lot of little things you can be cognizant of before you really need to take it to the extreme with calorie tracking.

  55. 11 months ago
    Anonymous

    My tri and shoulders give out before my chest. What do IST?
    I want my chest to be screaming for mercy on chest days.

  56. 11 months ago
    Anonymous

    How do people handle machines? I tried one at my usual weight and it felt like it was kicking my ass.

  57. 11 months ago
    Anonymous

    Is it reasonable for me to do cardio every other day ("rest" days) and have my actual work out on the other days?
    Or will that me up frick?

  58. 11 months ago
    Anonymous

    >cut too much
    >Feel a huge headache and my vision got blurry
    What the frick?

  59. 11 months ago
    Anonymous

    Is a trap bar meant for anything other than deadlifts?

    • 11 months ago
      Anonymous

      shrugs r good

  60. 11 months ago
    Anonymous

    what is this muscle? lol

    • 11 months ago
      Anonymous

      Traps, you dyel

  61. 11 months ago
    Anonymous

    >It is better to eat fish once a week or supplement fish oil everyday for the Omega 3?

    In a related note, did any of you supplemented omega 3? Did you felt any change?

  62. 11 months ago
    Anonymous

    Is ephedrine and pseudo-ephedrine a good substitute for DMAA?

    • 11 months ago
      Anonymous

      I think ephedrine would make a workout worse because you're constantly tired

  63. 11 months ago
    Anonymous

    How much does proper form for lifting matter? I'm a total beginner to lifting and I'm in a country where nobody speaks English so I can't ask regulars for help. Where do I learn how to do these things correctly?

    • 11 months ago
      Anonymous

      its very important to minimize injury risk but also if your doing it wrong there will be no gains if your body tries to help out with stronger unintended muscle groups when fricking form up
      watch many vids about it and check your form in mirrors, alternatively ask someone to help with that
      you can always start with machines if your not homegym to get a nice base

    • 11 months ago
      Anonymous

      >How much does proper form for lifting matter?
      People have literally permanently crippled themselves due to poor form. It's very important. For the big compound lifts (squats, bench, ohp, deadlift) stronglifts has extremely in-depth guides. Everything else tends to be monkey-see monkey-do, just listen to the guy performing the lift and try to replicate what they describe.

      • 11 months ago
        Anonymous

        its very important to minimize injury risk but also if your doing it wrong there will be no gains if your body tries to help out with stronger unintended muscle groups when fricking form up
        watch many vids about it and check your form in mirrors, alternatively ask someone to help with that
        you can always start with machines if your not homegym to get a nice base

        I'll try and read through stronglifts, then. Do you have any recommended sources for videos? I know fitness YouTube is a big industry, so I'm suspicious of getting bad information if I dive in myself.

  64. 11 months ago
    Anonymous

    Recently I've noticed in randomly breathing from my mouth more or just have it slightly ajar in general. I hate it and it grosses me out I have no idea why it's happening. Never been a mouth breather in my life or anything like that. What gives?

    • 11 months ago
      Anonymous

      Bump, other anons answer was moronic

      • 11 months ago
        Anonymous

        maybe sleep apnea

      • 11 months ago
        Anonymous

        The past few weeks, I've noticed a huge uptick in anons that just spend hours purposely giving out bad information for the lulz. I assume a league of fatties just had a new fad diet fail or something, but they'll tire themselves out in a few days.

  65. 11 months ago
    Anonymous

    the only place i feel deadlifts is in my tailbone/really low spine EXTREME PAIN wtf am i doing wrong? not gonna stop deadlifting

  66. 11 months ago
    Anonymous

    Will your penis become more visible after substantial weight loss?

  67. 11 months ago
    Anonymous

    What is the best routine for cutting? My diet is ok. Can I escape cardio dystopia?

    • 11 months ago
      Anonymous

      Of course you can drop cardio, just subtract about 500 more calories from your daily food.

  68. 11 months ago
    Anonymous

    Exercises for a natural breast lift?

    • 11 months ago
      Anonymous

      What the frick is this real? They just move the nipple? What about the milk-tubes or whatever?

      • 11 months ago
        Anonymous

        You have something like a 60 percent chance you can breastfeed afterwards with another kind of technique, this one is an old technique.

      • 11 months ago
        Anonymous

        >the milk-tubes
        Hyphen added for scientific accuracy

    • 11 months ago
      Anonymous

      Honestly, breasts with scars like this are worse than no breasts for me.

  69. 11 months ago
    Anonymous

    Can i do behind the neck press the day after benching? Or is that too much on the shoulders?

  70. 11 months ago
    Anonymous

    Is it a valid strategy if my aim is to hit 1/2/3/4 in the next 2 or so months to stop progressing on squats and focus the rest?
    My 5x5 for reference;
    >OHP 55kg
    >squat 140kg
    >bench 80kg
    >DL 140kg

    • 11 months ago
      Anonymous

      this anon again

      [...]

      im aware but all my other lifts ain't shit even more so, but thanks
      time to eat more and sleep more

  71. 11 months ago
    Anonymous

    How do I escape from the winged T-rex mode? Doing greyskull right now, my squat never ceases progressing but upper body shit is a fricking grind.
    I'll be squatting the moon before I can rep 1plaet with OHP

  72. 11 months ago
    Anonymous

    About a year ago, I tore my labrum in my shoulder. Lost a bunch of muscle mass.

    I've been to physical therapy in the past, with some results, but I can tell my shoulder still hates me.

    What can I do to help fix this? Go back to PT?

    I do a thorough shoulder warm up before lifting, which definitely helps.

    Plz help if anyone has advice.

  73. 11 months ago
    Anonymous

    I love in the 3rd world unironically and the only good source of protein is chicken/eggs, can I get all my protein from that or am I doing something bad? I eat plenty of veg, some beer/pork and some fruit too, but I can't get whey or things like skyr/cottage cheese/tuna

    • 11 months ago
      Anonymous

      That's literally all you need.make sure you're getting enough fat

      I only eat meat+ bread+ veggies

  74. 11 months ago
    Anonymous

    What does it mean if this girl says she felt like I was using her for sex. Isn't that what all guys do

    • 11 months ago
      Anonymous

      You're so young and dumb

      Girls want a relationship
      If you don't want a relationship and just want sex, the only honorable thing to do is to tell the girl that before you frick

  75. 11 months ago
    Anonymous

    can min help regrow temples?

  76. 11 months ago
    Anonymous

    [...]

    >You likely have shit form
    Probably true for the bench press, I've been squeezing my ass like I was a choir boy in a SSPX church and I finally broke the plateau though it's still hard as frick. ohp now I have no idea what could be the problem.
    thanks for the tips.

  77. 11 months ago
    Anonymous

    >skinny moron starting gym
    >Havent felt a pump in my chest once in the 3 week training chest
    >Obviously shit form, lower weight for both dumbbell and normal bench
    >Feel nothing in chest still, now biceps feel absolutely exhausted after every lift
    >Go wider grip, start doing pause bench, add more of an arch in my back
    >Can barely finish sets with VERY light weight because arms feel so tired
    >Finish workout feeling nothing in my chest and sore biceps
    Pls no booli if this is something insanely obvious, but what the actual frick am I missing?

    • 11 months ago
      Anonymous

      >starter
      you’re worrying too much. i bet your form is fine. try consciously flex your pecs when you’re doing your bench/push day.
      you’re barely at it a month. keep doing what you’re doing. if you’re still worried (which you shouldn’t be at this stage), do some dips.

    • 11 months ago
      Anonymous

      Start with push ups... until you figure out how to feel the pump.

  78. 11 months ago
    Anonymous

    [...]

    Bench noob here, not much there when I flex them but I'm sure that's because I'm just starting
    >Do you mean triceps?
    You'd think but no, I'm literally just worked out and I feel like I did a bicep workout, I have no idea what I'm doing since I'm positive I'm at least trying to focus on my chest form. I lowered the weight all the way down to a whopping 30 kilos today just to really try make sure I'm not being moronic with form, and on the 8th - 10th rep my biceps feel like they're burning and are about to give out, whereas my chest feels next to nothing.

    • 11 months ago
      Anonymous

      the only way I can imagine your bis getting worn out from benching is if you're using them to resist the weight when you lower the bar to your chest. does that sound like what you're doing? you should be using your back and lats for that.

      • 11 months ago
        Anonymous

        >You're using them to resist the weight when you lower the bar
        That must be what I'm doing, but I must just automatically do it when I'm trying to resist the weight
        >You should be using your back and lats for that
        I'm supposed to feel something in my back when I bench? Wew I actually had no idea, how do I focus on my back when I'm lowering the weight?

        • 11 months ago
          Anonymous

          I don't really know how to explain it... When you lower the bar you should control it with your lats. Imagine you're doing an inverse row or something. I'm sure there's a video out there that can explain it properly. But as the other anon said you probably don't need to worry about the technicalities at this point. Just keep lifting and progressing and working on your form little by little and things will fall into place as you get stronger.

          What supplements do I need if I want to increase testosterones; preferably OTC kinda stuff.
          Also, what suppls are best for cummaxxing?

          there are no supps that will increase test. eat clean (not in a deficit), lift, get sun, sleep 8 hours, reduce stress and you will have good test levels. for cummaxxing: zinc, pygeum, lecithin, water. the supps don't have as much of an effect as infographics claim btw. there is a noticeable increase in volume but not 500% or whatever. edging has the biggest effect on load size and will make you shoot ropes hard and far due to the built up pressure, so give that a shot too.

          how "bad" is it, to switch up hypertrophy weeks with a couple strength weeks and vice versa to get over a plateau?

          this is a good thing if it's done properly.

          Anyone know of any workouts without a bench and rack. I have a barbell, dumb bells but no bench yet.

          You only really need the bench and rack for bench press, ohp and squat right? ohp you can do a clean to get into position, for bench you can do floor press and for squats you can do zercher squats or clean into a front squat.

          Start with push ups... until you figure out how to feel the pump.

          moron

  79. 11 months ago
    Anonymous

    [...]

    https://i.imgur.com/Ft4ZARR.jpg

    the only place i feel deadlifts is in my tailbone/really low spine EXTREME PAIN wtf am i doing wrong? not gonna stop deadlifting

    >You're rolling your hips
    thought that might be it thanks

  80. 11 months ago
    Anonymous

    >be a fat frick at 115kg and completely sedentary for 3 years, have virtually no muscles in traps, shoulders, biceps, chest
    >train hard 3 days a week PPL for a year
    >lifts go from tragic to closing in on 1/2/3/4
    >Eat 1g/1lb bw of protein but otherwise don't count calories and eat pretty clean
    >Down to 102kg, huge muscle gains and visibly much lower body fat
    is this some beginner shit that will end because I started from such a pathetic state, or how am I putting on tons of lean tissue while losing fat and weight? I'm very happy with how things are going so do I just keep on doing what I'm doing?

    I'm just confused because I thought my options were limited to eating a surplus and gaining muscle, or eating a deficit and losing weight but not putting on lean tissue?

    • 11 months ago
      Anonymous

      Beginner gains are usually higher than later gains. It will slow down soon enough.

    • 11 months ago
      Anonymous

      i wish i was either fat or skinny

      starting out as skinnyfat is just shit
      either you go skinny and look like skelly
      or go fat and look like le chuck

  81. 11 months ago
    Anonymous

    does 1/2/3/4 mean

    44kg overhead press
    88kg bench press
    132kg squat
    176kg deadlift

    • 11 months ago
      Anonymous

      damn

    • 11 months ago
      Anonymous

      it's 60kg OHP
      100kg bench
      140kg squat
      180kg deadlift

  82. 11 months ago
    Anonymous

    Okay, how do I fix tennis elbow?

    It's gotten quite bad over the past six weeks or so, to the point where bent over rows or pullups are just out of the question.

    • 11 months ago
      Anonymous

      Pullups unironically. But first identify what caused you to develop tennis elbow and fix it.

    • 11 months ago
      Anonymous

      Stop fapping with that hand, ya dingus

      how "bad" is it, to switch up hypertrophy weeks with a couple strength weeks and vice versa to get over a plateau?

      Run PHUL instead
      Week to week is stupid but doing both at the same time is good. If you want more strength, do a strength program exclusively

      Bros I'm barely able to beat a 5ft 3 girl in wrestling despite having two of 1/2/3/4
      You said this means I'm stronger than most men but I don't feel it when she successfully hand-fights me
      I guess I'm handicapped by not wanting to hurt her but still

      Who gives a flying frick

      horizontal push
      vertical pull
      vertical push
      horizontal pull

      + 1-2 isolations

      3x 5-8 reps on main lift of the day
      3x8-12 for the rest + isolations alright for my upper days (2x a week)?
      also what isolations would be the most beneficial? bi+tri? shoulders?

      Lmao what are you talking about

      I have not slept for about 40 hours and I'm going to sleep in 4-5 hours. Should I go to the gym before that or would it be pointless?

      Depends

      Started having severe pain, sort of like pinching of nerve, in my left shoulder when i do dumbell lateral raise, and dumbell reverse fly (i have only dumbells for exercise).
      I dropped weight severely, so i do reverse fly with just a 3 kg weights. Is it ok, and will pain go away.
      Also, kind of a too broad of a question - what exercises would you recommend for dumbell workout only

      Switch which hand you fap with and go to a physio or chiro

      • 11 months ago
        Anonymous

        >Depends
        On what? I'm going in 10 minutes.

  83. 11 months ago
    Anonymous

    How do I determine a target weight if I also want muscle? You can estimate fat loss with BMI, but that doesn't tell me anything about fat percentage or lean muscle weight.

    • 11 months ago
      Anonymous

      Go for middle of the healthy range, 22-23, and once you get there, or close, re-evaluate.

  84. 11 months ago
    Anonymous

    how "bad" is it, to switch up hypertrophy weeks with a couple strength weeks and vice versa to get over a plateau?

  85. 11 months ago
    Anonymous

    What supplements do I need if I want to increase testosterones; preferably OTC kinda stuff.
    Also, what suppls are best for cummaxxing?

  86. 11 months ago
    Anonymous

    Bros I'm barely able to beat a 5ft 3 girl in wrestling despite having two of 1/2/3/4
    You said this means I'm stronger than most men but I don't feel it when she successfully hand-fights me
    I guess I'm handicapped by not wanting to hurt her but still

  87. 11 months ago
    Anonymous

    [...]

    >You could probably do less lifts per session. You'll be less fatigued and progress quicker. Doing more than 12 reps is just junk volume too.
    gotcha, will reduce reps and remove everything but isolations from upper 3 and reduce all compounds to 3 working sets max

  88. 11 months ago
    Anonymous

    horizontal push
    vertical pull
    vertical push
    horizontal pull

    + 1-2 isolations

    3x 5-8 reps on main lift of the day
    3x8-12 for the rest + isolations alright for my upper days (2x a week)?
    also what isolations would be the most beneficial? bi+tri? shoulders?

  89. 11 months ago
    Anonymous

    I have not slept for about 40 hours and I'm going to sleep in 4-5 hours. Should I go to the gym before that or would it be pointless?

    • 11 months ago
      Anonymous

      Idiot go to sleep and eat

      • 11 months ago
        Anonymous

        I will go to sleep and get a good nights sleep. I'm currently cooking a succulent meal. The only question is if I should go to the gym or not.

        • 11 months ago
          Anonymous

          No

          • 11 months ago
            Anonymous

            I'm going to do it anyway, begone gains goblin! 🙂

  90. 11 months ago
    Anonymous

    Test

  91. 11 months ago
    Anonymous

    Anyone know of any workouts without a bench and rack. I have a barbell, dumb bells but no bench yet.

  92. 11 months ago
    Anonymous

    Started having severe pain, sort of like pinching of nerve, in my left shoulder when i do dumbell lateral raise, and dumbell reverse fly (i have only dumbells for exercise).
    I dropped weight severely, so i do reverse fly with just a 3 kg weights. Is it ok, and will pain go away.
    Also, kind of a too broad of a question - what exercises would you recommend for dumbell workout only

  93. 11 months ago
    Anonymous

    >6'4", 200lbs, ~25% BF, down from 270lbs without lifting so I lost what muscle I had
    >only been lifting (natty) for a month (covering all muscle groups 3x weekly), 1g/lb protein and slight caloric surplus, already visible gains
    >planning to continue this for 4-5 months, then cut til I'm lean
    What can I expect to look like after one year of noob gains and weight loss assuming I keep it up and don't frick up?

  94. 11 months ago
    Anonymous

    I impulse bought some handwraps and looked up how to wrap them. Now do I just go punch a tree a whole bunch?

    • 11 months ago
      Anonymous

      No you put gloves on top and then go punch things.

  95. 11 months ago
    Anonymous

    Seriously, I can't be the only one noticing how many moronic Black personhomosexuals have been infesting this place the past few weeks. Did some fatty group catch wind of this place and now they just want to be as annoying as possible until their next heart attacks?

    • 11 months ago
      Anonymous

      Just morons from /misc/.

      • 11 months ago
        Anonymous

        Misc has always been here. Always will be.

        • 11 months ago
          Anonymous

          Yeah I can tell they're here by the amount of dyel idiots.

          • 11 months ago
            Anonymous

            Keep crying redditoid

  96. 11 months ago
    Anonymous

    i have this issue where when im speaking i think too fast and ill just jump to the end of my thought and skip a part of the sentence. shit is so fricking annoying but i have no idea to overcome it. i tried reading aloud, i tried singing out loud to songs (since they are in a set tempo i can "skip" them), frick i even tried talking in a mirror.

    i dont want to be a moron forever.

    • 11 months ago
      Anonymous

      You have to structure your thoughts about speaking differently
      I make a shit ton of money doing in home sales and started out as super awkward.
      Basically, you have to understand that the trip is what conversation is. The destination is understanding.
      The middle part of thoughts is the most important part conversationally.
      A good conversationalist knows where they're going, isn't afraid to lose track of their thoughts because of conversation's natural course, but they always remember the original end of the original thought. Conversation is such that the natural course will come to its own finality and then you can come back to the end of your original thought.
      Given how you're talking about your issue, the overarching problem is that you don't stay calm. Building the details in the middle **is**the conversation.

      You clearly speak just to talk. You should be speaking to form an exchange of ideas, not to spit out random strings of words.

      • 11 months ago
        Anonymous

        that makes sense, when im talking with a point (say im describing an issue or im handing out daily task at work) i speak with less issues, but still fast.

        but if im just like shooting the shit with friends or just trying to get my own fricking thoughts together its like it all falls a-fricking-part.

  97. 11 months ago
    Anonymous

    [...]

    >Why are you training 8 reps lmaooo
    Too many? Too little? What should I do?

    [...]

    >no that's pathetic tbh. eat more and keep lifting.
    What would be a decent weight? I think I'm just naturally weak. I have thick legs and not from fat. If I eat more, I get fat in my upper body.

    • 11 months ago
      Anonymous

      8 rep sets are fine *after* heavier sets
      You'll never make notable progress running only 8s

      Seriously, I can't be the only one noticing how many moronic Black personhomosexuals have been infesting this place the past few weeks. Did some fatty group catch wind of this place and now they just want to be as annoying as possible until their next heart attacks?

      The board has always been it's own kind of shitty
      You're like just growing up and noticing

      >Depends
      On what? I'm going in 10 minutes.

      Stress, diet, how you feel

      >6'4", 200lbs, ~25% BF, down from 270lbs without lifting so I lost what muscle I had
      >only been lifting (natty) for a month (covering all muscle groups 3x weekly), 1g/lb protein and slight caloric surplus, already visible gains
      >planning to continue this for 4-5 months, then cut til I'm lean
      What can I expect to look like after one year of noob gains and weight loss assuming I keep it up and don't frick up?

      If you're 200lbs@25% bf you can only process 140g of protein per day and everything beyond that lowers your test
      I would run starting strength and add some accessories and then do 20minutes of LISS cardio after so you actually have goals and support

      I'm 6'4 and didn't look good till I hit 245@10% bf and peaked at 274@8%

      Eat a shit ton of fat, veggies, bread, and don't overdo your protein. I spun my wheels for years overdoing protein intake.
      Just eat fatty meaty meals, only use powder in a pinch and dont be afraid to gain weight. Your goal body weighs 60-100lbs more than you think

      • 11 months ago
        Anonymous

        >The board has always been it's own kind of shitty
        >You're like just growing up and noticing
        No, this is different. This feels like a concerted effort by a handful of people to intentionally push incorrect information to discourage new lifters. It's the same wrong answers like it's actually trying to teach people wrong instead of just the usual shitposting.

        • 11 months ago
          Anonymous

          I've been here since 2013. The only difference is there's more off-topic posts post-2016, incels have infested this place.

      • 11 months ago
        Anonymous

        > You'll never make notable progress running only 8s
        Thanks, I'll go for low reps from now on. I also realized I wasn't counting the bar, do people count that weight too? I guess it's not that much difference but it's a bit heavier than I initially thought.

      • 11 months ago
        Anonymous

        >You'll never make notable progress running only 8s
        >I'm 6'4 and didn't look good till I hit 245@10% bf
        what in the frick
        >I would run sharting strength
        ah, nvm

  98. 11 months ago
    Anonymous

    I am currently attempting PPL but I am not able to consistently go to the gym due to work + study time constraints. I'm trying to work an AxxBxx style full body workout routine (where x is rest days and A and B are seperate workouts). I have a wrist injury which I am rehabbing at the moment, which limits which exercises I can do. Specifically, I cannot do deadlifts, rackpulls, bent over rows and OHP. Furthermore, I am unable to currently do weighted squats, and I need to stretch and grow stronger with bodyweight squats (which I cannot do to parallel) before I can do them, and I am also unable to do overhead tricep movements (such as skullcrushers and overhead dumbell movements) due to an elbow impingement. With this in mind, I will try to create a routine that uses free weights and machines. I am a beginner, and have been gradually introducing more free weight exercises into the PPL workout, but my work capacity is limited. For example, this is a "push" day that I have devised as part of my old PPL routine: 4x10 Bench press, 3x10-12 sets of each of the following tricep cable pushdown, dips, seated shoulder press, lateral raise, front lateral raise and chest flies. This is pretty much my limit of what I can do in a session. With this in mind, how should I program this AxxBxx style full body workout routine?

    • 11 months ago
      Anonymous

      >I have a wrist injury
      have you tried wraps? they really make a difference

      • 11 months ago
        Anonymous

        I had to essentially train my grip with a grip trainer for a bit, and now I use a neoprene wrist brace (with the metal part taken out) and I do not lift without it, but I still have those limits. I hope to one day be able to do the exercises that I can no longer do, but it is a gradual process.

    • 11 months ago
      Anonymous

      bro this entire post is just a waste of time. Let your wrist injury heal first. 2x a week just isn't enough for gains. Additionally, get your elbow impingement checked by a doc because that will limit you in many lifts. If you can't hit the gym at least 3 times a week you won't make much progress.

      What supplements do I need if I want to increase testosterones; preferably OTC kinda stuff.
      Also, what suppls are best for cummaxxing?

      Any supplement that claims to boost test is a scam in pill-form. There is no natural way to "boost T". You can get all your vitamin levels and such up so that you aren't limiting the potential of your natural T, but that will only increase it by so much. 200ng/dL of test is barely noticeable day to day unless you are low-T to begin with. Roids will increase your levels by like 2000ng; it's not comparable.
      >Also, what suppls are best for cummaxxing?
      most of the shit recommended doesn't really do anything. I saw no difference in my loads regardless of what I used. The exception is pygeum, which did give me more pre than usual after taking it for several days.

      https://i.imgur.com/7n8CMQ3.jpg

      How do I determine a target weight if I also want muscle? You can estimate fat loss with BMI, but that doesn't tell me anything about fat percentage or lean muscle weight.

      no point in figuring out some random number if you end up missing it: you can really only estimate fat-loss goals since you can somewhat easily measure bf%.

      • 11 months ago
        Anonymous

        I first sustained my wrist injury in 2017. I am not joking, the shitty nationalised healthcare bounced me around for years claiming tendonitis, scar tissue in a tendon sheath and many other possibilities. They all prescribed rest, and it never went away. It has only slowly started to improve with strengthening it with gradually more resistance over time, starting with some stretches, then a grip trainer, then machine exercises, then minimal free weights + machines and then machines + more free weights.
        If I was to go 3 times a week, what would the pattern of days be? AxBxAxxBxAxBxx ?

        • 11 months ago
          Anonymous

          imo that wrist thing sounds like it could be improved with physical therapy. Consider seeing one. A 3-day PPL would be PxPxLxx.

          • 11 months ago
            Anonymous

            I spoke to a private physio, and they said it was tendonitis and it needed rest. I spoke to a public healthcare physio and they were ESL and they said (verbatim) "strength is good, pain is good" even though I was telling them it wasn't, the last physio I saw put me onto a number of different stretches + holds (would try one for 6-8 weeks, then report back and be given a different one), and eventually I was told to get a grip trainer, my hand with the issue had the grip strength increase to that of the wrist without the issue and the pain and weakness was not as bad, and I was told to lift weights with a neoprene wrist support. Strengthening through workouts seems to be the way to go, unless I shell out for another private physio who might just tell me to keep doing what I am doing.

            • 11 months ago
              Anonymous

              I'm just saying it might be worth getting a second opinion.

  99. 11 months ago
    Anonymous

    When you're on a cut, is it better to have a cheat day where you eat 500 calories in excess, or is it better to spread those 500 calories over the span of 5 days?

    • 11 months ago
      Anonymous

      it's better to not have a cheat day at all. Cheat meals are allowed only if it's within your calorie limit.

      • 11 months ago
        Anonymous

        I understand as much. This is a theoretical question on how the body processes calories.

    • 11 months ago
      Anonymous

      I would think this would be more of a psychological issue than a thermodynamic one. If you keep cheating over 5 days do you trust yourself to not pick up a habit? Id say scratch the itch once and then get serious again would be better

  100. 11 months ago
    Anonymous

    how do I create my own lifting program without forgetting important parts but not overloading it with fluff?

    I don't trust the ones on muscle and strength website

    • 11 months ago
      Anonymous

      Define how many days you want or will go to the gym, along with how much time you can dedicate each day
      Choose what focus you want: hypertrophy, strength or something else
      Choose your progression methods, doesn't have to be just about the weight on the bar and doesn't have to be just one either
      Include compound movements first (biasing towards your goals) and isolations later
      Run it for a few weeks and see what you like, what you don't like and what seems to be working for you

      • 11 months ago
        Anonymous

        thank you brotha. right now i spend about 2 hours in the gym, first 30 minutes is warm up and engaging core to help me (my spine is fricked) and the last hour and a half is lifting. is that a solid time or am I spending too much lifting?

        Basically start with a trusted routine. I started with Lyle McDonald's generic bulking routine once I hit intermediate, then I adjusted as I went. I felt I was neglecting shoulders, so I added shoulders and abs to the routine. At this point my sessions were taking almost 2 hours and I had to skip exercises just to make it to work on time. At that point I figured out I needed another day entirely just for shoulder/core work and so on and so on.

        Basically just start with something trustworthy and make adjustments based on your own needs and preferences.

        [...]
        stretch daily. If it's still a problem in 2 weeks consider seeing a sports doc.

        where did you find Lyle McDonald's program? I guess i don't even know where to look for these established programs

        • 11 months ago
          Anonymous

          tbqh I don't even remember where I heard it from, programs get tossed around all the time. Regardless that's one that I liked the look of and it's been great. There's someplace called liftvault that stores a lot of them and I don't think it even existed before I found the bulking routine.

        • 11 months ago
          Anonymous

          Well, what are you doing, specifically? An hour and a half is on the long side. It's not necessarily bad but you might be fricking around a bit. Same with the warm-up, unless you're doing cardio I doubt you need all that stuff.
          Modifying a trusted program seems good to me too. I took a 4-day Push/Pull routine from Outlift and have been using it for over half a year now.

          • 11 months ago
            Anonymous

            I do the long warm up to activate my core and preserve my spine as much as i can, i also try to work on thoracic and shoulder mobility. and after that i walk on the treadmill for about 5 minutes to loosen up my lower back (as directed by my previous physical therapist)

            i'll summarize my days

            Monday: barbell bench, neutral incline dumbbell chest press, lateral raises, tricep extensions.
            Tuesday: dumbbell rows, neutral grip lat pulldowns, resistance band pull aparts, cable lat pulldowns, zottman curls.
            Wednesday: cardio/legs
            Thursday: dumbbell bench press, dumbbell shoulder press, chest fly machine, incline chest machine, lateral raises, tricep pressdowns
            Friday: incline dumbbell rows with kettlebell, seated rows, 1 arm lat pulldowns, face pulls, cable curls

            thats what i've been messing around with pretty much for a few weeks now

            • 11 months ago
              Anonymous

              What are your sets and reps like? 90 min for 4 exercises is beyond excessive.

              • 11 months ago
                Anonymous

                bench press is usually 4 sets, 5-6 reps with paused and slow negatives. rest of monday is 3 sets with 8 reps except 10 reps on lat raises and extensions

                neutral grip pulldowns are 4 sets of 8-10 reps, rest of exercises are 3 sets with 8 reps for db rows and 10+ reps for other exercises

                i do 3 sets on everything for thursday except dumbbell bench which is 4 sets

                friday is 3 sets for everything with rep ranges 6-10

              • 11 months ago
                Anonymous

                Why are those days taking 90 minutes? Are you resting for like 10 minutes in-between eat set?

              • 11 months ago
                Anonymous

                honestly I have no clue. bench takes long just because of changing the weights from warmup to actual working sets. i do take like a 1 min water break in between exercises just because thats how i get a majority of my water. usually take 2 mins rest in between sets

              • 11 months ago
                Anonymous

                >bench takes long just because of changing the weights from warmup to actual working sets
                explain your warmup process.

              • 11 months ago
                Anonymous

                for bench? or my routine before i lift anything?

              • 11 months ago
                Anonymous

                both

              • 11 months ago
                Anonymous

                alright so: walk into the gym, lay down on the turf immediately and do 2 sets of mcgill big 3 (from SquatUniversity instragam) for core activation, 2 sets of deadbugs, 2 sets of open book stretches for my thoracic (I had major surgery), cat cow stretch, 2 sets of scapula manipulation with a foam roller (from SquatU again) and then 2 sets of shoulder warm ups with resistance bands (also from SquatU + my physical therapist), then walk on treadmill for ~5 mins to loosen up lower back and then i start lifting (i do warmup sets before working sets, maybe 1-2)

                it can take anywhere between 10-30 minutes depending on how focused I am and if anybody in the gym says hi to me

              • 11 months ago
                Anonymous

                oh shit forgot bench warm up. so when benching I will first start off with the bar, do about 5 normal reps, then 5 reps with slow negative and pause at bottom and then fast as possible positive movement. i'll do that 5 more times and the a few more reps normal. then I usually toss on 25lb each side and repeat that, then i'll start my working sets

              • 11 months ago
                Anonymous

                YOu do 5 sets of warmups for bench? In two different styles? That's overkill my guy. All you need to do is:
                >5-10 reps of just the bar
                >5 reps of 50% working weight
                >3 reps of 75% working weight
                >2 reps fo 90% working weight

              • 11 months ago
                Anonymous

                just 2 warmup sets, i basically do what you just said except an extra warmup set at like 25%

              • 11 months ago
                Anonymous

                YOu do 5 sets of warmups for bench? In two different styles? That's overkill my guy. All you need to do is:
                >5-10 reps of just the bar
                >5 reps of 50% working weight
                >3 reps of 75% working weight
                >2 reps fo 90% working weight

                I re-read what I posted and I see the confusion I worded it poorly. here's my bench warmup

                >first set: just the bar, 5 regular reps followed by slow tempo + paused reps
                >second set: 25lbs each side, 5 regular reps followed by slow tempo + paused reps
                >and the following sets are all working sets

    • 11 months ago
      Anonymous

      Basically start with a trusted routine. I started with Lyle McDonald's generic bulking routine once I hit intermediate, then I adjusted as I went. I felt I was neglecting shoulders, so I added shoulders and abs to the routine. At this point my sessions were taking almost 2 hours and I had to skip exercises just to make it to work on time. At that point I figured out I needed another day entirely just for shoulder/core work and so on and so on.

      Basically just start with something trustworthy and make adjustments based on your own needs and preferences.

      I got a grinding cracking cervical spine from football that doesn't cause pain but causes constant discomfort and tmj problems. What do?

      stretch daily. If it's still a problem in 2 weeks consider seeing a sports doc.

  101. 11 months ago
    Anonymous

    What sort of rack/cage can I get away with doign squats at home? No DIY, lumber is so fricking expensive here I wouldn't save anything.

  102. 11 months ago
    Anonymous

    I got a grinding cracking cervical spine from football that doesn't cause pain but causes constant discomfort and tmj problems. What do?

  103. 11 months ago
    Anonymous

    how much faster should I expect to progress my weight by doing an actual powerlifting program? im currently doing a PHAT 5 day, i usually manage to add 1-2 more reps per week on my main lifts. my lifts are 315/430/530 calculated. i want to get even stronger in as short a time as possible

  104. 11 months ago
    Anonymous

    tomorrow im gonna go to a localfit class (trying to lose weight)

    the issue? Is FILLED of women.

    What should i expect anons? what will happen to my precious virginity??

    • 11 months ago
      Anonymous

      Nothing, you'll stay a loser virgin

  105. 11 months ago
    Anonymous

    What brand of whey do you guys use? I just buy ON because its the most popular but wondering if there's anything just as good and cheaper.

    • 11 months ago
      Anonymous

      I haven't found anything cheaper that's worth getting.

      https://i.imgur.com/I3WHOs6.gif

      tomorrow im gonna go to a localfit class (trying to lose weight)

      the issue? Is FILLED of women.

      What should i expect anons? what will happen to my precious virginity??

      >going to a class
      ngmi

  106. 11 months ago
    Anonymous

    i heard caffine is bad for type 2 diabetics but I would like to take at least 100-135mgs on workout days, is this going to be a problem?

    Also I dont want to get addicted, if I do 3x a week is it going to be a problem? Iv been caffeine free for the better part of 28 years now but it's hard getting myself psyched up for a workout sometimes.

    • 11 months ago
      Anonymous

      Cardio kills type 2
      If you finish every lifting day with 40 minutes of LISS, it'll be like it never happened

      • 11 months ago
        Anonymous

        liss?

        • 11 months ago
          Anonymous

          Low intensity steady state
          So ride a recumbent bike at medium low speed

          • 11 months ago
            Anonymous

            thanks anon

    • 11 months ago
      Anonymous

      Yeah, I think taking caffeine three times a week could lead to dependency.

      Just lift without it. You'll be fine.

  107. 11 months ago
    Anonymous

    >go to gym and Sat
    >try 155lb bench
    >fail, only do 3 reps out of 5 each set
    >tues is press day, Thursday (today) bench day again
    >try 155lb again
    >fail again do 4,3,2 reps out of 5
    Okay what the frick bros? I’m stuck
    What do I do?

    • 11 months ago
      Anonymous

      deload by 10%. if you can't even get 5 on your first set that should tell you you're lifting far too heavy.

      Is it better to have junk food for dinner or to skip dinner altogether?

      if you need the calories you should eat whatever you can.

  108. 11 months ago
    Anonymous

    Is it better to have junk food for dinner or to skip dinner altogether?

  109. 11 months ago
    Anonymous

    I have a clearly defined gut. I can literally see how the gut has impressed itself upon my holy form. I live a sedentary lifestyle. Aside from an arduous training regimen (which I should try anyways), the best option would be diet, correct? Chicken, rice, and broccoli?

  110. 11 months ago
    Anonymous

    The past few days I get dizzy when standing up for a couple seconds, a lot more than usual. How worried out of 10 should I be? What could cause it?
    Yesterday my hands and feet felt like they were full of blood or some shit, almost like a weird torniquet. The docs tell me I have anxiety over and over so I hesitate to go

    • 11 months ago
      Anonymous

      Just clocked in a 140/90 bp measurement (and I'm not particularly worked up or anything) I usually get 130s which was already bad. Frick it I will go b***h at the doctor again.

  111. 11 months ago
    Anonymous

    I get insomnia while cutting. Is there any way to prevent this?

    • 11 months ago
      Anonymous

      That means you're cutting too hard
      Eat a bit more and eat earlier in the day

      https://i.imgur.com/ROxxHXB.png

      Biceps recover fast right? I can tack them on at the end of every session and not have weak arms for my bench press?

      No.
      Every muscle needs 2 days to recover
      I'm genuinely afraid of tearing my biceps deadlifting and I have a rest day between arms and legs

  112. 11 months ago
    Anonymous

    Biceps recover fast right? I can tack them on at the end of every session and not have weak arms for my bench press?

  113. 11 months ago
    Anonymous

    [...]

    yes but I need my whole arm fully recovered and the stars to align to feel good going into my training.
    A strong bicep feels good on bench press like a big cushion or spring at the bottom.
    I think my arms grew more going from 90 to 100 than they did going from 60 to 90.

  114. 11 months ago
    Anonymous

    Should I drop deadlift if I only care about hypertrophy? I'm doing stronglifts 5x5 but i struggle with adding weight to barbell rows so i'd prefer to do those twice as much and just drop deadlifts. I've only been doing it a few months but i hear a lot of people say they wish they dropped deadlifts sooner. Is there any benefit to deadlift for hypertrophy?

    • 11 months ago
      Anonymous

      do dumbbell RDL instead

    • 11 months ago
      Anonymous

      Deadlifts are the only guaranteed full body pump
      Lose gains if you want, we don't care

      so if i want to start doing SS cuz my current program fatigues me way too much and im already giga fatigued, is it reasonable to take a week off and start with SS?
      and how much weight should i be using for the lifts im already familiar with? like 80% and work my way up?

      A week off is fine
      Eat more and do more cardio and then start with weights you know you'll easily be able to complete the sets with. I would recommend a Weight you can do 3 sets of 8 with. Then progressively overload(add5 lbs per session). That'll give you time to recuperate and then hopefully you'll coast right into gains

      hey chatgpt my neck hurts after certain workouts of late
      what could be the cause? what's the solution?

      Trap issues, bad form, spinal fluid not being able to flow everywhere properly
      Do some crunching motions (ab work) and stretch your traps. If that's not helpful do cardio ad nauseum.

      • 11 months ago
        Anonymous

        >A week off is fine
        >Eat more and do more cardio and then start with weights you know you'll easily be able to complete the sets with. I would recommend a Weight you can do 3 sets of 8 with. Then progressively overload(add5 lbs per session). That'll give you time to recuperate and then hopefully you'll coast right into gains

        alright thanks. i plan to do jump roping for 10 min on top of plenty of brisk walking since i already bike around 30-35 mins a day due to work commute, is that too much already or do i just need to make sure i eat enough when i do that?

  115. 11 months ago
    Anonymous

    so if i want to start doing SS cuz my current program fatigues me way too much and im already giga fatigued, is it reasonable to take a week off and start with SS?
    and how much weight should i be using for the lifts im already familiar with? like 80% and work my way up?

  116. 11 months ago
    Anonymous

    How much protien and calories does this piece of chicken have?

    • 11 months ago
      Anonymous

      bout tree fiddy

    • 11 months ago
      Anonymous

      should've asked it before you killed and butchered it

    • 11 months ago
      Anonymous

      Sweet God, can't you just weight the damn thing and look up the macros on the internet?

      • 11 months ago
        Anonymous

        I don't have a scale rn.

  117. 11 months ago
    Anonymous

    so why am I supposed to switch up exercises? suppose I want to do delts, why can't I just do 8-10 sets of the same shit, assuming appropriate rest between each?

  118. 11 months ago
    Anonymous

    hey chatgpt my neck hurts after certain workouts of late
    what could be the cause? what's the solution?

  119. 11 months ago
    Anonymous

    Going to start a stronglift 5x5 program tomorrow. Been lifting for more than a year but haven't made any progress because I don't take it seriously (went from 25kg bench to 75kg 1rm in a year, haven't benched in months)
    However I've never deadlifted or squatted, any thing to know for these? Apart from needing a good form...

    • 11 months ago
      Anonymous

      Illegally Download starting strength book by rippetoe and read all his form work
      My critique of his work is that it's advantageous to push your hips and knees more forward during the squat but otherwiseits the most support for lifting available

      You could also try his program first and see if you like it

      • 11 months ago
        Anonymous

        Alright ty anon

  120. 11 months ago
    Anonymous

    i want to start doing SL5x5 but im already quite familiar with the lifts and want to do accessoire work. does anyone here have the pic with SL and accessoire work added? and are there spreadsheets for the program where i just enter my reps/sets and the spreadsheet tells me what to do the next session if i fail to hit target reps?

  121. 11 months ago
    Anonymous

    My biceps and triceps seem to literally not grow despite gaining strength. Is this likely to be a diet issue or training issue?

    Bicep work is on pull days and includes
    >Hammer curls 3x 8-12
    >Supinated curls 3x 8 - 12
    >Preacher curls 3x 8 - 12

    I rotate between pull and chin ups which hit them too, and machine rows.

    Tricep work is on push days and includes:
    >Rope push down 3x 8 - 12
    >Overhead cable extensions 3x 10 - 15
    >Dips 3x 6 - 10 (weighted)

    They also get hit from my normal push stuff (ohp, bench, etc)

    Like I said I AM gaining strength but despite that I'm not putting on any size. I'm gaining size in other areas

  122. 11 months ago
    Anonymous

    ive been stuck at the same bodyweight pullup reps for weeks. its like 10, 8, 7, 5, 5. time to add weight?

    • 11 months ago
      Anonymous

      Yes
      You CAN increase reps slowly by using rest-pause to squeeze a few more per set but honestly doing them weighted until you get the same reps is a bit faster

  123. 11 months ago
    Anonymous

    What is the point of 'standard' barbells and weights? Why are they still being made?

  124. 11 months ago
    Anonymous

    How fast am I supposed to progress in bench press? I'm progressing way too slowly and I can't add 5 lbs a week even though I'm trying my best.

    pic is my bench press progression since I started going to the gym

    • 11 months ago
      Anonymous

      program/frequency? looks odd

      • 11 months ago
        Anonymous

        No program, my goal is to lift 100kg (2pl8) bench press as soon as possible.
        Other lifts in the table are just fluff, I'm just focusing on bench press.
        I don't do squats and deadlifts because I don't care about strong legs and core and I have a serious scoliosis at 40° too.
        I just want those juicy pecs tbh

        • 11 months ago
          Anonymous

          You're gonna look like a One Piece character, dude. Get a real plan. My scoliosis isn't that bad I admit, but squats have eliminated pretty much all discomfort from it and I got up to 2pl8 with no issue. I'm being super careful about it and DL and going up real slowly, though.

          • 11 months ago
            Anonymous

            >One Piece character,
            I want to look like Brad Pitt, no bigger no smaller than that.
            My advice is you talk to your doctor about doing deadlifts and squats. It may feel good, but it may also progress your scoliosis curve slowly and unnoticably over time. Depends on how bad it is really. My ortho doc advised me not to lift anything heavy with my back, and I might need surgery anyway because it seems it gets a bit worse over time anyway
            Be careful

    • 11 months ago
      Anonymous

      Triceps are usually the first point of failure for bench for newbies. Are you doing any accessory or isolation lifts? If not, sounds like it's time to start. Skullcrushers or similar are usually recommended for tricep/bench.

      • 11 months ago
        Anonymous

        Good idea, I'll add skullcrushers and aim for 3x12.
        Though my delts are much more sore than triceps, and I don't flare elbows.

  125. 11 months ago
    Anonymous

    i think i hurt my right ankle doing reverse lunges, should i drop them? whats a "safer" alternative? or should i drop them entirely when i already do squat/rdl and dl/front squat on both of my lower days? i thought it was recommended to do at least one uni lateral leg exercise, so i do bss and reverse lunges respectively on either lower day and finish with calf raises (cant do them either due to ankle pain rip)
    however ive also started skip roping more frequently (3x a week) recently, could that have caused an injury too? im doing it for cardio conditioning since i thought its gonna be easier on my joints but i guess its not?

  126. 11 months ago
    Anonymous

    How bad is it that my pulling is bottlenecked by my forearms and pushing by triceps?
    Been at it for two months now and reps are increasing, but I feel weaker ever week.

  127. 11 months ago
    Anonymous

    I ran out of pre-workout, do I just pound caffeine like some fricking normie now?

    • 11 months ago
      Anonymous

      Why not, a red bull or a cheaper alternative works

      • 11 months ago
        Anonymous

        Ngl I probably fell for the pre-work meme. I kinda like the way I feel like a crackhead after a heavy set.

        Are there ways to make pre-work in bulk for cheap?

  128. 11 months ago
    Anonymous

    Is mixing protein powder with yogurt a good idea? At last this stuff is palatable.

  129. 11 months ago
    Anonymous

    when you guys finish your training block. do you go back into it or take a couple days, a week off?
    my left hip is currently in pain whenever I squat or deadlift.
    so I'm thinking of taking at least a couple days off then get back into training.
    I train 4 days a week btw

    • 11 months ago
      Anonymous

      if you have a pain (sharp stabbing feeling) you've got an injury. Let it rest for a week and check again. If it lasts longer than 2 weeks see a doc.

      I don't have a scale rn.

      then buy one jesus christ. You can go to any best buy or target and get an acceptable food scale.

      lets say i put 150g of rice in the ricecooker, 300g of water. how do you guys weigh your portions if i eat it over 2 days for example? do you just count the boiled rice with the water, so 450g in total even though surely some of the water evaporated while boiling?

      measure dry, always. Water has no calories so no point in adding it to the weight. If you make 2 portions of dry rice, just divide the cooked rice in half to equal the 2 portions.

  130. 11 months ago
    Anonymous

    any 4 day routines for a beginner 6 months into lifting who has just been kinda frickin around? not ss since i dont want to do power cleans

    • 11 months ago
      Anonymous

      do barbell rows if you don't want to power cleans

    • 11 months ago
      Anonymous

      canditos PHUL

      • 11 months ago
        Anonymous

        >canditos PHUL
        doing heavy squats AND deads scares me, ngl
        im usually pretty spent after either even though im not going to failure. seen those PHUL routines and thats the main reason why i havent done them. am i too much of a pussy or should i just lower the weight and progress again?

        • 11 months ago
          Anonymous

          meant to say both of them on the same day

  131. 11 months ago
    Anonymous

    lets say i put 150g of rice in the ricecooker, 300g of water. how do you guys weigh your portions if i eat it over 2 days for example? do you just count the boiled rice with the water, so 450g in total even though surely some of the water evaporated while boiling?

  132. 11 months ago
    Anonymous

    anyone here got experience with the boostcamp app for tracking/selecting workouts?

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