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I'm posting this hoping that someone can give some tips on how to workout with the equipment I have:
2x 10 kg (22l bs) dumbbells - adjustable
1x 22 kg (48 lbs) barbell - adjustable
I weigh 66kg(145lbs).
My current workouts:
Right now I alternate between leg/back/upper body days, everyday for 90min
leg day:
4x30 squats 20kg(44lbs)
30 min one legged calf raises
30 min leg raises
back day: (30 min each)
10-20 reps dead-lifts 22 kg (48 lbs)
10 reps bent-over-raises 4 kg (9 lbs) each arm
20 reps sit-ups with 3 kg each arm and other ab exercises
arm day: (30 min each)
5-10 reps bicep curls 10 kg (22 lbs)
to failure push-ups
to failure back extensions
Please help me get a better workout, or not, if you think this is good...
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buy more weight and read the sticky
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>>39941033
Congratulations you can work out for exactly 1 week before you need to buy new weights. Get yourself a gym membership unless you want to drop cash on an entire homegym at the start of your lifting career
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>>39941127
Forgot to mention I don't want to gain weight.
I read an article that said the healthiest BMI is 23.
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Yo, are lying leg raises a good ab exercise? also ab thread
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>>39941030
They're ok.
Ab wheel is pretty much the best exercise there is and really all you need though.
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>>39941043
Do you know what area lying leg lifts work? The whole abs or just lower abs? Im getting a lot of conflicting information when I read about them
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Your hip flexors
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Aesthetic statues thread
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THIS IS YOUR DAILY REMINDER TO PLUG IN YOUR BLENDERS, HEAT UP YOUR FLOTATION TANKS TO SKIN TEMP (35.5*C)
THE WEED HAS BEEN LIT AND IT'S TIME TO SLAM YOUR KALE SHAKES, TAKE A TOKE & MARK OFF YOUR CHECKLIST
TO POP YOUR:
ALPHA BRAIN
SHROOMTECH
KRILL & MCT OIL
PRIMATE CARE PILLS
https://www.youtube.com/watch?v=22GjkJw0WXk <---- HIT PLAY NIGGA
>YOUR FEAR FACTOR THEME SONG ALARM BLASTS THROUGH YOUR HOUSE
>YOU INSTINCTIVELY JUMP INTO YOUR HOMEMADE OCTAGON, FITTED WITH BATTLE-ROPES AND A "WRECKING BALL" STYLE CHIMP KETTLEBELL ACTION COURSE
>AFTER YOUR INTENSE WORKOUT YOU CALL OVER BRIAN REDBAN USING TING BEFORE GETTING INTO YOUR ISOLATION SENSORY DEPRIVATION FLOTATION TANK AND PACKING YOUR MOUTH TO THE BRIM WITH POT BROWNIES FOLLOWED SHORTLY AFTERWARDS BY COCONUT WATER ENEMAS JUST AS THE DMT KICKS IN AS YOU LISTEN TO DUNCAN TRUSSEL AND GRAHAM HANCOCK HYPOTHESIZE THAT THE PYRAMIDS = ALIENS AND THE ARK OF THE COVENANT IS HIDDEN IN UGANDA
DUDE BOOOOM LMAO
DUDE KETTLEBELLS LITERALLY ENCRUSTED WITH WEED AND DUNKED IN MCT OIL AND THROWN OFF BUILDINGS FEAR FACTOR STYLE
>"BRENDAN SCHAUB JUST END IT ALL, I THINK YOU ARE A WORTHLESS FIGHTER AND I HATE YOU, BUT COME BACK ON THE PODCAST SO I CAN BLOW YOU THE FUCK OUT OF THE WATER AGAIN AND REDUCE YOU TO TEARS"
>"BRENDAN "FRASER" "FUCK MY SHIT UP" SCHAUB, JUST TAKE THE EASY WAY OUT. YOUR CAREER IS OVER. IT'S TIME FOR THE SMITH AND WESSON RETIREMENT PLAN"
Joe Rogan, 2017
>YOU ARE NOW PICTURING JOE ROGAN NAKED IN A FLOTATION TANK WITH A MOUTH FULL OF POT BROWNIES TRIPPING
Brought to you by SquareSpace©
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>Cocksucka
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Don't forget to drink your extra oxygenated water
:^)
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Which spices do you guys use. Which of them have a positive effect on gains or metabolism, or other healt benefits.
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literally all of them, given u get legit spices and not jewcuck fake shit like bleached salt etc
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>>39940914
Tumeric and pepper for curcumin and synergies (just grab a pre-mixed curry powder if you're lazy), and pumpkin spice (vanilla-cinnamon-clove-ginger) mix for natty test boost - don't expect miracles, but it's one of the biggest natty boosts.
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I put ground chili on everything when I'm cutting and I lose weight but that could also because I'm at a caloric deficit
Anonymous
Homegym general (show yours or give advice) 2017-01-08 12:18:59 Post No.39940851
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Homegym general (show yours or give advice) 2017-01-08 12:18:59 Post No.39940851
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Homegym general (show yours or give advice)
Anonymous
2017-01-08 12:18:59
Post No. 39940851
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Hi /fit/ !
I neglected doing sports for a long time (was a swimmer for 10 years). Now I would like to start all over again.
I´m not making excuses but jobwise it would be much easier for me if I could just do sports without leaving the house.
That´s why I would like to try lifting weights - in a homegym that has yet to be constructed.
There are a lot of spare rooms in my house. So free space is not a problem.
What should I buy? What is essential? Who else has a homegymn and would like to show it?
Thx in advance!
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>>39940851
The essentials:
Barbell: The most essential part of your homegym NEVER cheap out on it
Weights: Bumper plates if you plan on doing oly lifts, good old iron will do otherwise
Power rack: Based as fuck, you can do most lifts in it
Bench: Big plus if it is adjustable, don't forget to count in your weight when looking at the capacity of the bench
Dumbbells: Be sure to buy oly sized adjustables
Rubber mat/platform: There are a shitload of guides how to make a oly/dl platform, not that hard and much cheaper than buying one
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NOTHING beats the atmosphere of an old school powerlifting/bodybuilding gym
Nothing
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>>39940942
Thx for the quick response and honest advice!
>>39940952
OP here... I believe you 100%.
But my intention is to get rid of everything that is holding me back and is encouraging me to make excuses.
Having to leave the house for lifting would increase the time to do sports by nearly 100%. Time is a huge issue for me as I work a lot and also I am a father of a 1 yr old girl.
/fit/, what is the best way to stop eating sugary food? I love it so much and sometimes get annoyed at myself when I munch on a cake.
Gave up four weeks ago with no problems, but it's the cakes I just can't resist.
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>>39940743
Put stevia in everything you can. It'll satisfy your sweet tooth.
You can also use saccharine if you don't like the bitter aftertaste of stevia, but note that it spikes insulin, so it could give you cravings.
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don't buy it. eat regularly so you don't get hungry, that's when I usually cave.
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I found that I enjoyed finishing off dinner with something sweet, so I replaced chocolate or cake with fruits
Worked pretty well
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guys, PLEASE for the love of god, give me some cutting recepies. I'm going to start pulling my hair out if I make another fucking plate of plain meat and vegetables.
it's so fucking hard to eat a varied diet when cutting. I hardly have any calories to spare and most of it needs to be meat to get my protein goals. all that is left is used on veggies. what the fuck else is there to eat?????
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>plain meat
Spices make a world of difference and most have low to no calories and won't make much of a difference.
Try different ways of making the meat and vegetables like making soups or power bowls and shit.
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>>39940746
I usually just randomly pick some spices from the cabinet and honestly it doesn't taste that different
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>>39940746
>Spices make a world of difference
>and won't make much of a difference.
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Is this possible?
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>>39940679
yes
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>>39940679
I think so but it really does demand a hell of a lot of trust in the pilot and that could be pretty difficult for most people.
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>>39940679
>Actually pulling a helicopter down to you while It attempts to pull away.
no, not if you are the strongest man alive.
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JUST binged ate 12 pieces of KFC.
>I PUSH MY FINGER INTO MY EYE
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>>39940651
>Doesn't specify what pieces
>I PUSH MY FINGERS INTO MY ASS
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>>39940693
Of the entire KFC.
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>>39940651
Doesn't sound that bad desu. Not like you ate donuts or something loaded with sugar and simple carbs.
Atleast you got protein out of it. Also fat is more useful to the body than sugar.
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How do I become an IG fitness girl? Help.
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>>39940576
First step is to be a girl
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>>39940576
>Be a model
>be a woman
>go to gym
>take selfies at the gym
>post on ig with hashtags
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>>39940587
2nd step is to post pics
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>2 weeks ago drop a barbell with 40kg on my neck
>hear vertebra go pop
>slight pain
>no lift for couple of days
>few days later get a polyp removed from nose
>2-3 days after that start getting headaches
>eyes always heavy and tired
>ears kinda hurt too
>neck started feeling stiff
Won't see the doctor for another 10 days,
wich one could be the cause?
Mind you between the accident and the surgrey I was perfectly fine, I totally feel like shit now.
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>>39940539
Fuck my head hurts guys
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>>39940635
Take some sort of pain killer till you go to the doctor or visit the E.R.
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>>39940635
Yeah visit the ER if it really hurts that much. Why are you waiting 10 days to see a doctor anyway? Is there no doctor in your tribal village?
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Will Jason dethrone Phil Heath at the Olympia this year?
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>>39940399
Sickening
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>>39940399
nah politics bro
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>>39940399
Yes
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redpill me on amino-acide
is it dangerous to take them without a medical survey
>i've just made a scanner my bones are calcified yet i still want to grow taller (all my family is tall at least 5 close relatives over 2 M)
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>>39940382
Unless you have some serious medical condition (and if you had one you'd know) there's no risk in taking aminos. Why you'd think they would make you grow taller I don't know, but I'm not a doctor
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Yes, you should consult a doctor as there is a large segment of the population that suffers from skulldensality, it is a condition where the skull is denser than usual. It sounds like you are very at risk of it. If taken it will literally melt your insides as a complication.
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>>39940623
Also most people will have you believe amino acids are harmless because they themselves are taking it. But watch them die in 10 years time. >>39940629
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If we were to invent a machine that runs on human fat could we solve the obesity epidemic? Maybe even convert the energy to ac and power a console or pc?
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>>39940372
But how would we harvest it?
Would it be like blood donation where they take a little bit or do we hook them up to machines and just pump them out?
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>>39940372
>machine that runs on human fat
you mean a bicycle?
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minute details. When you work out your body burns fat. Why couldn't a machine burn the same fat? Direct interfacing with a machine would be the most straightforward. You sit down on your sofa to watch GoT and burn away the fat. Fat -> heat -> ac