A fascist worked out today, but you did too! What did you do?
tryna get Dummy Thicc so every time i finished ≤30 in Tetris 99 i did 10 squats. guess who's got a sore ass and sucks at tetris?
Unconditional support in your quest for thiccness 🍑
I've tried to go for it a few times over the years but I just hate squats so much
If you have access to something really heavy, like a barbell or multiple sand bags in a duffle, hip thrusts are a great way to build booty
unfortunately the heaviest thing i have lying around the house is the weight of my shame of being a lib
Good idea. I'm playing Fallout: New Vegas at the moment so I think I'm going to try squatting through every loading screen.
Phraks Greyskull LP to get me into lifting. I started with the bar about two and a half months ago on all my lifts (short, weak as fuck, sedentary chubby computer nerd)
But now my numbers have gone up and it feels good. Deadlifted with 45lb weights on the bar for the first time today (135lbs total which isn’t much in the grand scheme of things, but it’s more than my body weight now and that feels good! Also feels good to move up to using plates and not small weights)
Not bragging but just proud of myself that I’ve finally stuck to a routine for more than a week. I don’t have anyone to share this with really so I’m sharing here.
I hate exercise and have flatly refused to do any for the last 15 years but this LP has proved to be fun. I’ve lost 20 lbs (most of that was before lifting).
Still chubby, but I am officially no longer overweight for my height. Hoping continuing to work out will make me not fat for the first time in my life, which is good because I’m trying to reverse my prediabetes and not die of covid. I don’t care about the aesthetics as much as health, so this should help.
The routine is MWF
M 3x5+ Overhead Press/ Bench Press (alternating days)
3x5+ Chin-ups/Barbell Row (alternating)
3x5+ Squat
W 3x5+ Overhead Press/ Bench Press (alternating days)
3x5+ Chin-ups/Barbell Row (alternating)
1x5+ Deadlift
F 3x5+ Overhead Press/ Bench Press (alternating days) 3x5+ Chin-ups/Barbell Row (alternating)
3x5+ Squat
If you made it this far through the wall of text, thanks for reading. Once I stall on this program, which one should I move to next after Greyskull?
Deadlifting over your bodyweight is such a cool feeling! It's also neat when you go to do something that used to be hard and just explode through it. I'm not useless when it comes to moving furniture anymore!
I'm still making the LP thing work, 7 months on (starting to stall on weighted pullups, but my rows are still increasing, so like w/e), but I've heard good things about 5/3/1 and Average to Savage for non LP lifting programs.
I would always have recommended Madcow 5x5 for intermediate lifters (where the level of lifter is defined in https://exrx.net/Testing/WeightLifting/StrengthStandards )
Though it sounds like you may have a while to go before you get to intermediate. If I were you, I would want to explore more of what the gym has to offer as I continue to lift more. Maybe see the difference between dumbells and barbells. Maybe check out some auxiliary lifts exrx and add them to your routine. You could also think about changing up the amount of reps you do - when my buddies and I used to stall on lifts, we would lower the weight and increase the reps before lowering down the reps again. 3x5 is a small amount of reps, but you do have the big 5 barbell lifts in there.
If you really like going in with a set routine, then I might try changing from Greyskull to Stronglifts 5x5 . If you're feeling spicy, you could try German Volume Training which is 10x10 with short rest periods. But honestly, there's a lot of ways to do resistance training and the worst one is to stop. If you keep showing up and increasing the weight, the results will come. Lifting is a world for you to explore and sample.
I mostly do basic calisthenics: squats (with weighted bag), push ups, pull ups, and leg lifts. I'll alternate them all, doing two of these exercises about 5 or 6 days a week.
Been riding on an stationary bike for like 15 mins everyday and doing some simple calisthenics every other day. Motivation can be a problem over the long term so I gotta keep it simple
I feel it, I dunno how body builders do those 30 exercise routines, I'm going to be doing 6 exercise splits till I die.
I can kinda get it for bodybuilders, like when that's part of your sense of self and personality. I'm just trying to stay healthy and look better tho. What kinda exercises do you do?
Yeah, identity is powerful. but like, it still seems like so much haha.
Calisthenics: RTO dips, pullups, headstand hyperextensions, resistance band deadlifts, goblet pistols and goblet deep step ups, hill sprints, lever ups.
Cardio: Biking to work and back
Getting more regular with exercise. I did alternating sets of crunches and leg lifts, then used dumbells for shrugs, curls, and pulls, with a few pull ups here and there. It's not super structured but I aim for a half hour of continuous exercises and it's working okay for me.
And a lot of biking but that's just the commute.
I didn't lmao, I stuffed a scone down my gullet first thing after work.
I'm pole dancing again after a few months of having no time to do anything but sit on my ass making video lectures. Strength is still mostly there, but my endurance has gone to shit, my splits are gone and the bruises are something I have to get used to again, but yeeeah it's good to be back!
Around 45 minutes to 1 hour of cycling, at least a few sets of crunches and some pushups or smaller weightlifting exercises (I only have 20s at the moment) I also try to work in a few of these yoga stretches that help build core strength but only if I have time.
You can make 20s pretty heavy! Try doing hyperextensions while holding two 20s to replace deadlifts. Bulgarian split squats and goblet step ups to replace squats. Bench you can replace with decline pushups and dips. OHP you can replace with pike pushups, putting your legs up on a chair or something and progressing to a head-stand pushup.
Also, exploding when you move the weight away from the ground and going really slowly when you release it back towards the ground makes the weight feel a lot heavier.
Yesterday I did 4x8 kettlebell clean and jerks with two 50 lbs bells 4x7 pull-ups 4x8-9 kettlebell one arm snatches Also just fucked around with some double kettlebell strict presses
It’s nice working out in my basement and being able to grunt loud and be obnoxious
