Been lifting on/off for about 4 years, how much gains can I expect to make with this routine? It's for a firefighter physical exam
Mon/Wed/Fri
Warm up 10min
Dynamic stretching 5min
Circuit one serie per exercice, 30 sec rest between each exercise, 90 sec rest between each circuit serie. In () are my actual weights (r8 and h8)
1 Leg press 12/10/10 (160lbs)
Overhead press 12/10/10 (55lbs)
Lat pull down 12/10/10 (120lbs)
Dumbbell bench 12/10/10 (60lbs each hand)
Bent over rows 12/10/10 (45lbs)
Dumbbell squat 12/10/10 (50lbs each hand)
Bumb
>>42827201
Strength-wise nothing
Hypertrophy-wise decent, but sub-par to a UL
Conditioning-wise pretty good, but seems pointless to be doing a weightlifting routine for conditioning instead of doing conditioning at the end of an actual strength program.
Also, those are some pretty shitty numbers for 4 years, I can do more for OHP at 3 months as a skelly.
>>42827297
They are, I've been lifting on/off and did a shit load of conditioning before. So I guess it's normal that I can't add weight? I feel I just stalled and I am still very exhausted at the end of the workout, no conditioning gains at all
What are my /fit/izens sleep/workout schedules? I'm thinking about going to bed early (8 PM) and waking up early (4 AM) so that I can get a good ass morning workout. Currently going to classes and eating and shit and then getting home around mid afternoon and starting to lose my pre-lift hype.
>>42827161
I go to bed at 11 or 12, get up sometime between 7 and 9 most days. I workout after classes, so around 2 or so. I love working out after the drearyness that is some of my classes, makes it a great workout
>>42827410
interesting. Classes have the opposite effect on me. I love it once I start lifting but I feel like falling asleep when I get home.
>>42827803
nah same as other anon for me, i lift after lectures and it's like another day all in one, especially if i go out with friends later
What is Chad called in your country/region?
>Chad Thundercock
>Chang Wang-Long
>Tyrone B'bisi
>>42827028
Stefan Stålkuk
>>42827028
Alejandro Penelargo
>>42827039
>implying there are any chads in sweden
Why do some lifters have two biceps per arm?
The second one is part of his delt.
>>42826922
No way
>>42826916
Oh boy I laughed so hard to the original thread when it was posted
How can I try to weaken down Sleep Apnea?
I haven't been diagnosed since I have no money or insurance at the moment.
I've been told by multiple people that I snore loud and stop breathing for like 10 seconds at night at times.
I keep waking up exhausted and not fully there, which makes it hard to have the energy to do much, like work.
It takes a lot of energy to socialize and do physical work as well.
I am overweight, but I've been dealing with energy and poor breathing since I was very young, not having been overweight all throughout.
I am planning to lose weight, but need help with sleep apnea since the energy to work out isn't there a lot of the time.
How can I help combat it as I can work on getting money for actual treatment?
Please help, I want normal person energy someday.
I'm 220 lbs 5'9", if it matters.
Lose weight
>>42826835
Buy a patakara face trainer and go on a keto diet if you value your life. If you do not correct this now you will be a habitual mess, you will never bed a women without her losing her mind and you hate you self every day.
Buy a chin strap on amazon to hold your mouth shut while you sleep. You breath from your mouth and that's why you choke at night
Lose weight and quit dairy
What mode is this?
>>42826762
impossible natty mode
Garden gnome
>>42826762
Cool guy mode :D B)
>>42826681
is she roiding? she used to be qt :(
>>42826687
of course she is
I've got some thicc bone in pork chops. What should I make them into for dinner /plg/?
Modern Humans have largely developed improperly. Posture issues are present throughout the body, and most obvious in poor facial/cranial development. Pre-agricultural humans all had robust, excellently developed skulls with near perfect teeth and beautiful faces. Nobody has ugly genetics, but soft foods and improper posture has resulted in sunken maxillary bones, down-grown jaws, poor cheekbones, and terrible spine alignment.
You can correct this and develop into a beautiful healthy human. All males have Chad potential, all females can be Stacy.
Before and after pictures/stories:
http://the-great-work.org/community/main-forum/your-success-story/
How to mew:
https://www.youtube.com/watch?v=Y6h3-wsqLNA [Embed] [Embed] part 1
https://www.youtube.com/watch?v=d2GV5PpssX4 [Embed] [Embed] part 2
https://www.youtube.com/watch?v=3yl-QliS2jk [Embed] [Embed] part 3
Many Anons here are contributing their own stories and saying that they have seem the jawline increases as well. #1 most immediate benefit is increased nasal breathing capacity.
The entirety of Human fitness is based around proper alignment and posture of the skeletal and muscular systems. If this isn't corrected, everything else will be either sub-optimal or falling apart. Help eachother out and post your results.
OP here. I'm going to stick around for a bit to give advice.
Here's a before of a website user. Best results I've seen
>>42826657
After
More pics in the thread I linked. This takes over a year, results are gradual but consistent. #1 reported results from anons is better breathing through both nostrils
My lower third is a lot better with doing this, but I don't have enough room to get the back of my tongue up so I am only seeing lower third results. Jawline and mouth
I think pushing on different areas gives different results
What mode is that guy laying on his stomach?
me in the reflection
>>42826608
what are these laying down on towel/blanket on grass photos
where are these people at
>>42826624
a park maybe? do you ever leave your basement?
also I want to put my penis in that woman
So if cardio destroys muscle - can it be considered a Weapon of Mass Destruction?
Will a country be invaded if citizens do too much cardio?
>>42826470
I fucking hate this website so much
>>42826567
t. manlet
>>42826470
Cardio is breaking the NAP
Anybody tried nofap and has seen results?
I probably masturbate and have sex about once a day. When im bored/procrastinating up to 5 times a day. However its not really a porn addiction, as a lot of the time I am not watching porn.
I found that if I can go a week with out masterbating then I can usually cum all over my own face without having to lift my ass above my head by laying against a wall.
That's about all the pros I've noticed to be honest
>>42826460
Yes, had a dry spell for almost a year. Masturbated 1-4 times a day.
Did nofap/noporn and got laid 4 days later. 3 months in now and had sex with 4 different girls and goong steady with one for 1,5 month now.
If you find that you have decent social skills/looks but never have the drive to actually try to get a girl do nofap, it wont take long untill you're motivated to get dem pleasure hormones.
>>42826535
I already have a girlfriend and regularly have sex with her.
I am just a lazy fuck when it comes to other things and lack drive, so was wondering if nofap could maybe slightly contribute to that.
Yesterday someone decided to put up a post accusing the Dutch Giant of synthol due to a lump/bruise on his left deltoid in photos from his Instagram. >>42810611
Olivier has worked very hard for his shoulders and he wants to set the record straight and clarified that what this poster saw was in all actuality just inflammation due to a VACCINATIONS before his trip to China.
He was even willing to go so far as to email back his Vaccination records as proof that indeed he had two shots in his shoulder, and that is all it was from.
How is this fitness related? Getting your vaccinations before travel is important for health and safety. There.
That and this is an individual who has overcome a lot of health issues in the past and worked very hard to build up his body. He has earned every kilogram on his 218cm frame, and none of it is from slime like Synthol.
Vaccination records
k
What would u do if u were me
>>42826381
>any way I could become a chad?
Yes, pray that reincarnation is real.
>>42826381
I'd take a load of buckshot to the back of the throat and try again
>>42826381
yes
shave that stupid shit
nose job
take of that stupid hairstyle
and cut a piece of that bottomlip, its disgusting
>phd student
>have to work 12 hours a day
>only time to work out is at 10 pm at night
is working out at night fucking up my gains /fit/?
you'd think a phd student wouldn't ask such stupid questions
>>42826216
Go to bed early and work out in the morning dummy
>>42826239
I am too tired from the previous day so waking up early in the morning is very hard for me
Going to the gym for the first time and I'm so scared. Tell me it's gonna be okay brehs...
>>42826153
No one is staring at you
No one gives a shit about you unless you do something really impressive ore really stupid
No one is staring at you.
>>42826153
Prepare your ass, kid. I'm coming for you the second you drop a weight.
See you in hell.