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1 reply omitted. Click here to view.
Mobility, Stretching, and Self-Massage Resources:

MobilityWOD: A blog that focuses on maximizing mobility - also covers some self massage. Here is a great selection specifically for squats.

This article covers some essentials with a few references to MobilityWOD

Molding Mobility and Starting Stretching: Concise beginners guides to mobility & stretching.

Foam rolling the critical bodyparts

Make your own foam roller

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I feel alpha and pumped as FUCK when I watch this video
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>tfw this is what women REALLY want
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>Romney was a better businessman, Paul was a truer republican.

Which Paul? Fuck, it doesn't matter. Both are leagues beyond trump.

Romney was a better luchador too
ahahahah your country is fucked mate... can't wait for world war 3 aye.
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So why haven't you gotten that tattoo /fit/?
No seriously, when he raises his left arm around 0:55 he has a "43" which refers to the "Supreme White Alliance"

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So after a long time of eating shit food. Take out chocolate sweets chips. Shit like that ive slowly put on a small amount of weight. I can no longer see my abdominals and my pecs have a jiggle when i run.

Ive started to eat chicken and broccoli for dinner and salad for lunch.(lettuce cucumber carrot matos)
And sometimes a peice of fruit in morning.

I do 2 sports one of which had intense cardio style to it.

Will this drop the weight ive gained or should i also be doing some lifting?
not interested in gaining anymore muscle as it will impact on my other sport. Just fat loss.

School me boys!!
Nice dubtrips
Saved image, thx 4 the mild kek

>yfw I only train 3x a week
>Yfw I've never tracked a calorie/macro in my life
>Yfw less then a year ago I was a fatass

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Do dumbbell chest so they don't look retardedly uneven
I haven't been on /fit/ in a year or two but I saw your old videos you used to post on here. they were funny then and they were funny now. you also made a lot of progress I didn't even think it was you until I heard you talk. anyway keep up the videos m8 i'll be watching. normie out.
If I see you in the street im slapping the shit out of you
i would bully you if we worked together

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>be 6'5
>hit 1/2/3/4
>still look skinnyfat
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>Be 6'1
>Hit 1/0.55/3/4
Just phuck me up, zenpai.

what does the numbers mean?

>hit 1/2/3/4
>Hit 1/0.55/3/4
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>current year of the mutant
>still thinking lanklets can get gains
5'10" aesthetic master race
what the fuck did you use a knife to dig out your pecs or what?
How the fuck is your bench less than le press you madman

I honestly hope you aren't lifting for girls.

They may care about looks, but you need either social skills or cash and wealth to keep them around.

This fat fuck gamer personality has a smoking qt3.14 just because he has Youtube subscribers and a good income. She probably doesn't love him, but girls really don't love people, they love what they have.
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But then I wouldn't be able to put it in her. That shit would be like an episode of Twilight Zone
>Lifting for girls
>Not lifting for your own vanity
Angry Joe is a decent guy and she's clearly an introverted, nerdy girl. I don't see the problem.
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>do what you need to do, get out of mommy's face until you complete the task I told you to
>I'm trying to sunbathe

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I got my hormone levels back from the doctor. Apparently they're absolutely normal so I have no excuse why I don't have gains.
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>I don't need dips
Dips are an excellent exercise even if you're lifting iron.

That's the beauty of living too comfy.
I'm a second worlder and never had joint problems.
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Hey lad. I'm the random who messaged u on Reddit recently :3

Some people just don't make gains! It's genetic. Your muscles just don't have the genetics to really synthesize protein. All lifting does is inflame your muscles, trigger a very small protein synthesjs response and you injure your fragile joints.

Maybe you (and me) can be swole in the next life!
If I had, I would have fixed it

unless the problem is that this is my genetic potential

Heh, I can get around my joint problem by lifting in the 8 rep range

I can't get around the bone structure of a girl problem, though
Nice gyno
Until someone can monitor iopq and confirm he's not simply a baby back bitch that doesn't lift progressively, eat, and sleep right... we don't need to theorize he's super special. Its so unlikely!

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Srs. These girls have hot as fuck bodies and I want some.
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Why are they turning me on?
not natty
try not being losers
You're are a gay anon
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Fridge mode girls are actually fucking disgusting. An attractive woman is supposed to have wide hips, narrow shoulders and an even narrower waist. Fridge mode has none of that.

Absolutely disgusting.

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>have female coworker
>she has a bf since 7 years ago
>I manage to bed her
>fast forward to today, we still bang on the reg
>talking with her in lunch-time
>"gee so my ex called me to offer me a ride to the office this morning"
>"I turned him down because I dont wanna mess up my future wedding"
>mfw internally
>"yeah good thinking"
>last week we went to a cheap motel and fucked her twice in the jacuzzi, then got to bed and fucked her two more times, and creampied her
>mfw you turn down a ride because you wanna behave but it is totally ok when a guy raw dogs you
>lel women "logic"

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Worse for me senpai, I started with girl on pill .. was a hard transition.
I hope fit reads this story and takes it for what it is truly. A woman is not to be trusted period. I don't care how nice she is or if she smiles in your face if a woman is capable of doing something like this then op and his whorish prize deserve everything they get...including the new stds he has now :)

Devilish tactics always win the day.

It's also why you never tell her about the 4 kids you had outside your relationship who are all doing just fine. Op has no idea how many men end up dead doing this in hotels and brags about it. Beta bf shows up at the hotel and poof alphas life ends in the blink of an eye.

Fellas don't be a degenerate captain save a ho. A real boss would have said look break up with the dude and come back. Now alpha will have to watch his back for a very long time. Not worth it for a piece of vagina from a 6/10.
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>she said she was on the pill so it must be true
>there is no way a dumb slut like her could ever forget to take her pill
If you took the time and fucking effort to type "best repetition range for muscle hypertrophy" on the fucking search bar you could get some legit answers instead of being trolled on a samoan kangaroo breeding board.


The best range for hypertrophy sits between 8 and 12. Not saying that 5 reps will not make muscles grow at all.

Also, this thread is r9k tier.
How ironic would it be that to get into shape for her future husband she got some raw dog cardio 5 times a week.

You could blackmail her after they get married and extort her for money lmao.

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What is /fit's suggestions on Supplements? I'm in the market for a new Pre-Workout and some more Protein Powder. I use the Protein as meal supplements also. Suggestions?
5 replies omitted. Click here to view.
You're likely not anywhere near the level you actually need supplements.

I bet your nutrition is pretty shit too.
It's actually just my second day taking it but I noticed I rest better. My job asked me to come at 2 am for a few days to cover receiving and its fucked my sleep but ZMA helped a lot. Haven't noticed any anabolic breakthroughs but again, it's only my second day. I had a coupon and $5 voucher at Vitamin Shoppe so I went there and got the TwinLab ZMA Fuel which is pretty cheap and so far, it's been effective. I'm sure I'll get better results when my sleep patterns regulate again, though.

I also forgot to mention that I take MCT oil.
haha the zma i use makes me have very realistic dreams lol
I use creatine, fishoil, and vitamin d3.
Supplements are literally a scam for money.

Only ones worth getting are whey (makes it easier to hit protein macros), creatine (shit actually works and has the research to back it up) and MAYBE some sort of pre workout (for a boost of energy if you had a shitty day).

Everything else is a fucking money grab

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>tfw arms aren't thicker than my chest ;_;
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I've busted so many nuts to that
I would've never expected a gay Yowamushi Pedal doujin to be so popular on Panda but I also want to eat off those stomachs
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>he didn't expect a top tier homosexual pornography to be popular on the gayest born on 4chan

Well /fit/? What's yours?
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70 jumping jacks
30 squats
20 squats
25 burpees
2 minute wall sit
50 jumping jacks
30 burpees

i just finished a TM routine about 4 hours ago, ill see if i can do at least one repetition..
15 squats
15 push ups
30 sec arm circles
20 burpees
15 sec arm circles

15 crunches
25 burpees
180 jumping jacks
35 squats


Fuck my 8 letter name.
>8min wall sit
>280 jumping jacks
>100 squats
Having repeating letters is suffering.

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Who /labor job/ here?
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>job as a site manager on a construction project
>spend the day sitting in the site office with the qs bitching about the brickies as we watch them pretend to be busy
Sounds like the army to me.

I work in downtown Toronto. It's a pretty fancy club so I've never had a confrontation. I've escorted a few drunk people out and helped them home but aside from the odd cranky person, it's really easy.

I'm 6 foot 4 but very overweight. Making changes and trying to get in better shape as my health isn't too good right now.
where can i get a manual labor job that isnt 90 percent mexicans?
where can I get one period? I'm tired of being a retail cuck

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How long is it supposed to take to complete an ICF 5x5 session?
I'm normally in the gym for around 1.5 - 2 hours, am I going too slow?

New to lifting btw.
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>ICF a shit
Oh no what routine should I be doing
I don't know the program specifically but aren't most 5x5's relatively short? 90 minutes is reasonable, 2 hours sounds too long. Not in the overtraining-meme sense or anything, in the sense that you're probably doing something wrong and inefficient.
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Also >beta destiny
Post your dick pic so I can help you determine if you're doing it right
Strong lifts or greyskull. To answer your original question 5x5s shouldn't take 2 hours to complete. You're probably resting way too long. 1-2 minutes is all you should need.

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What's the point anyway if you will never achieve a perfect body?
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Bettering yourself is about striving for perfection, Not becoming perfect.
Otherwise you lose the motivation once you've reached your destination
Why does he need so many nips to survive a car crash
He's milking it

What is this from?

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