Hello comrades and welcome to the second improvement megathread of September! 
As usual, some discussion ideas:
- Do you want to share something you've done in the previous week? Everything counts, nothing is too small.
- Do you have any goals or plans for next week?
- Do you have any streaks? For example, "sober for one day." Feel free to post your streak every day in this thread.
- If you don't have a continuous streak, did you manage to abstain from something for a day or more?
- Did you come across some useful information or resource that might help others?
Poster caption: "(we) Will build back to fame!"
Good luck with your goals! 
That's awesome, can you share this routine? I would like to improve my upper body strength
It's really incredibly basic atm, 'cause I've been busted with chronic pain. So each arm gets ten lifts from like waist height, forearm flat, and then forward up to the shoulder, y'know the stereotypical, targets the biceps thing, Idk what it's called. Also I do five where I start with arms at my side and lift into a t-pose basically.