Last year I set a 5k personal record of 17:43
I'm now lagging behind in the upper 18's .
Any advice on how to get back down faster ?
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Run faster.
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just finished couch to 5k and I'm at 26 minutes. how long until I break 20?
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>>34553215
What is your current weekly mileage? How often are you doing workouts?
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Am I finally escaping DYEL? 6FT and 160 pounds
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m8..................
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>>34553012
nope
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>>34553012
not at all tbh
to escape dyel you need to look "buff" which u dont at all
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What does this mean?
What should this look like?
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Not shown: apple
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Unless you weigh 55 lbs, you need to eat more protein.
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>>34552983
I thought it was 1 gram of protein per kilo
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WHY IS OHP SO FUCKING HARD TO PROGRESS WITH GOD FUCKING DAMMIT FUCK IT ALL FUUUUCCCCKKKKKK!!!!
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>>34552811
pro-tip: sets of triples, false grip, eat more
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>>34552811
>be me few weeks ago
>stuck on OHP for awhile
>go to gym on packed hours
>squat/power rack full
>decide to just clean it off the ground
>mfw instant +5 lbs on each side
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>>34552811
Switch up from barbell to dbells. Add more shoulder exercises.
Mine went up from 25lbs on each side to 32.5 on each side.
However it went down back to 25 lbs my next workout :(
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Going to the gym for the first time tomorrow. I've read the sticky and all, just need to condense all the information for the first day. I'm planning to do some deadlifts, squats and chinups. I know I'll be fucking around for the most part but I'm finally going.
Any suggestions for a first timer?
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>>34552725
Start light
Do your squats before deadlifts
and good luck
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Read the sticky.
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Don't just think about what you're going to do in general. Have a set routine beforehand and follow it.
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https://instagram.com/gregogallagher/
Any one here on /fit/ ever hear of this guy? Is his program any good or worth the money?
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>O'Gallagher
JUST
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>>34552713
>worth the money
what's the name of the program?
he looks like he actually takes roids
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manletto
Are these any good? I don't like barbell rows.
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>>34552704
looks pretty good, but it is good for your spine?
I am actualy considering this in my workout tbh fam
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>>34552704
wtf is this shit, just do db rows like a normal
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>>34552718
I can't see how it'd be any worse than bent over rows
I have some questions about running, and would love to hear from experienced people
I just got into running a couple months ago, and I'm really enjoying it. But it's getting cold where I am, and I HATE sweating in the cold.
But running on a treadmill makes me want to kill myself.
So is that winter running gear worth it? Or is it better to just torture myself indoors?
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>>34552586
run outside. Always.
winter clothing gear is worth it.
Go with layers
compression
short sleeve
long sleeve
polar fleece
windbreaker
You can strip layers if too much.
Protip, on really cold days, put a plastic bag down your shorts, over your junk. Prevents frostbite.
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>>34552586
Even in the winter I just wear shorts and a tech T shirt, only wearing a windbreaker when applicable. If your hands get cold wear gloves but other than that I'm warm enough from running.
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>>34554975
where do you live brah, this may not work for OP if he is alaskan or one of Santa's little manlet helpers or some shit
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Tfw this used to be
>lightweight baby
But now it's
>Yea buddy
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Tfw lifted this first time in the gym faggot. Go whore somewhere else
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>>34552582
tfw used to be a manlet
>lightweight baby
but now still a manlet
>lightweight baby
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>>34552582
How much is that?
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What waist size is an indication you should stop bulking?
I measured mine at 37 inches, but it doesn't look big at all
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>>34552484
well measures are important but the body fat % should be the real indicator. just look at your abs, or your collarbones, or your face
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>>34552501
I can see my collarbones
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m8, i'm 6'2'' 185lbs, my waste is 35.5 inches. I'm fat as fuck.
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Where's the rate thread?
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>what is bench press?
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>>34552374
this is dumb and awful.
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>>34552498
really hard to say because you have no muscle at all. not too much tho, I would say 12-13%
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Hey /fit/
So I started at 300 pounds in September, and as of today I'm at 252. I want to keep losing fat and weight, but I also want to start to get bulked. What would be the best routine to get bigger? I'm on Keto, so I don't eat carbs, and I consume about 1400 calories a day.
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>>34552356
>doesnt eat carbs
Might as well just kill yourself mate
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>>34552356
bro do you mind posting your diet for keto, im in the same boat i weigh 300 and i gotta get to 250
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You are still a noob so that will be possible for a few more months. Eat lot of protein and keep cals low but it will stop after your noob days are over.
On the subject of lacking body parts.
Has anyone done or are currently doing a routine with an added day for that part? Could i add an arm day to PHUL/PHAT/PPL, if my recovery is on point?
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>>34552255
i do a 4 day split ppl. usually add arms on Friday if Thursday is cut short. used to use my break day(wed) to work abs, bi's, and traps.
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>>34552326
Could you post a small TL;DR on it? I´ve been thinking of doing upper/lower and add an arm day to sat
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>>34552352
i do 5/3/1 for the actual progression of the lifts but heres the routine:
d1:
ohp
pullups
db/bb rows
wrist work
d2:
DL
good mornings
hypers
stair stepper 30 min
wed:
abs, bi's, traps
thurs:
bench
inc bench, decline press machine, or dips(weighted
kroc rows
fri:
squat
Romanian DL
(ps i have lol no legs)
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Basically through a series of events my health is declining and don't know what to do, figured that this is the best place to ask
I just recently turned 18, but around 2 or 3 years ago I hurt myself and got a herniated disk in my back. Been getting better through stretching excercises(can touch my feet now)
But overall the injury has left me out of shape because for a long time I couldn't run(and I can't play football, conditioning was the best thing to keep my in shape)
Im around 6'1 and 200 or so pounds
But when I run my knees ache so bad after a bit and I get so out of breath my lungs hurt. Since I don't know shit about health I was wondering
What should I do
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>figured that this is the best place to ask
wrong
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Note: I spelled disc wrong, fuck
As well as the injury is mainly on my right leg but does go into my left a little bit if anyone was wondering
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>>34551995
>when I run my knees ache so bad after a bit and I get so out of breath my lungs hurt
Spend 30 mins running at a speed you can maintain while till putting a decent of pressure on your body. Slowly increase that speed once become comfortable with it. Repeat
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shitty insertions, no traps or both?
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Thank you hungry skeleton.
>asking us to judge muscle insertions when you have no muscles.
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>>34551957
am i really that skinny?
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>>34552222
Yes once you put on some actual muscle your traps will be sick m80