Hello comrades and welcome to the fourth improvement megathread of November! 
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: Study the Soviet Union, to advance to the world level of science
Xuexi Sulian, xiang shijie kexue shuizhun jinjun
学习苏联, 向世界科学水准进军
Good luck with your goals! 
That's awesome, how heavy are the dumbbells? What routine are you doing? I would like to get into dumbbells but don't know where to start. I never did any weightlifting, only cardio and some basic bodyweight exercises.
Mine are 20 lbs. I've mainly been using them for overhead tricep extensions, military presses, and bicep curls, and as floor handles for pushups. For the first two, make sure to not splay your elbows out to the sides, it can hurt your rotator cuffs. Keep your elbows aimed forward. This kinda also goes for pushups, don't open your arms out to 90 degrees from your torso, keep your elbows closer to your body. For all these exercises, focus on your mind-body connection, keep an activated core and try to feel your whole body, down through your hips to your feet.