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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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Mon: ICF Deadlift
Tue: Back 'n' Bic
Wed: rest
Thur: ICF Bench
Fri: Chest n tric
Sat: ICF Deadlift
Sun: rest
whattya think? =^)
ush (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5 (4x8)
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5 (4x8)
Incline Barbell Bench Press: 3x5 (4x8-10)
Dumbbell Side Lateral Raise: 3x10-12 (3-5x10-12)
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension (or similar): 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12 (3-5x10-12)

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns: 3x8-10
Seated Rows (circuit machine): 3x8-10

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Deadlift 5 x 3
Frontsquat 3 x 8
Pullups 3 x 8
Barbell row 4 x 6
Chinups. 3 x F
Dragonflags 3 x F


Bechpress 5 x 3
Incl DB Press 4 x 6
OHP 4 x 5-3
Lateral raises 3 x 8

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this is almost exactly the routine I just moved to

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This is my last hour of >tfw gf. My gf is on her way over here because "we need to talk" and I'm 99% sure she's breaking up with me, there's been a lot of indications the last couple of months. How do I handle these feels, /fit/? Thinking of hitting the weights asap after. Will lifting help me or will I crumble to the ground in the power cage?
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/fit/ I'm gonna need your help on this one !

>met grill
>went on a date with her
>made out at the end
>she got dumped two weeks before that date
>her ex came back a week after the date saying he misses her and stuff
>she still loves him
>she's also sent me nudes

So now, in my head I made this a competition between me and her ex, I need to fuck this girl asap to win it.
How would you do it /fit/ ? I know that if I wait to long before making a move he'll probably win this competition.

If I fail this it's not a problem since I have two other grills on the side but I'd like to win.
Did she brehk up with you yet breh?
You have my sword
edit: thanks for the gold anonymous stranger!
If I were you I'd fuck her and get the hell out of that situation. She's probably a whore who will fuck both of you behind both your backs.

Let's get this started brehs
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>Milhouse is a manlet in the future

Are any of these ever going to be funny?
Obobo makin' all kindz of gains
they will once you make it.
protip: you won't
it's sad people are actually like that

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hey /fit/

let's see your before/after pictures

weight loss / gains edition
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GTFO Nigger
>Stretch marks
>from losing weight
oxy and xanax
fuck amazing. what was your routine?

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Push up thread faggots. Roll.
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>"Anon, is your high level of testosterone age appropriate?"!
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>head hair
Everything else should be baby smooth
m'kay. My forearms were horrifically hairy. It was absolutely disgusting. Thank god I got it together and shaved.

If I wax/pull the hairs out you can see the pore holes, so that's why I shave. Plus you have to wait for the hair to grow enough before you wax again, so you're hairy for a bit.
Now same question to you m'lady...
you shouldn't have started shaving you fucking retard. yes the fact that you started shaving is extremely unattractive because now that you've started, there's no turning back. you have to shave for the rest of your life until you turn 40 and don't give a fuck because you don't care to please your cuck husband you decided to marry and you're fat and ugly and have thick black hairy arms that are a direct result of your insecure shaving of baby hair that literally every girl has.
I swear to god i havt jerked it in 2 weeks (no edging) and im on a fucking high

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>Being able to finally wear a short sleeve shirt without being self conscious
>being alright with taking your shirt off poolside
Its been 3 years since i wore a tshirt in public. I wore one on friday and played frisbee with my brother and an old friend. Its like i feel free to be who i am all the time now. Was 95lb and bulked to 132lb now. Still very hungry skeleton but i think im getting there :)
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>Achieved 1pl8 OHP

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Cutting thread, post cutting tips/meals/goals/methods etc. Anything related to cutting.
aside from the 'gives good advice' and scooby's daughter part (not sure about this one thought) this is pretty accurate.

Jeff pls go

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Story time

>be me
>be with girlfriend
>decide to book weekend away
>few months later break up
>weekend away all booked and payed for
>time comes, not spoke for like a month
>still decide to go anyway
>sleeping in same bed
>she is literally telling me to not even fucking touch her
>both don't want to be here
>feel beta as fuck
>there's no gym here
>can literally feel gains slipping away

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OR enjoy your weekend in spite of her, instead of running away with your tail between your legs faggot.
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Happy birthday OP. :3
Shit some real shit here! solid advice anon, OP do this
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>be me
>be with girlfriend
>decide to book weekend away
>few months later break up
>weekend away all booked and payed for
>time comes, not spoke for like a month
>still decide to go anyway

this was all perfectly fine and logical. No point wasting the money. You can have a nice weekend by yourself. Or maybe bring a mate.

>sleeping in same bed
>she is literally telling me to not even fucking touch her
>both don't want to be here
>feel beta as fuck
>there's no gym here

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Bring a girl back with you and let her catch you fucking her

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which vid is this from? moar of girl

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>dfw you are part of the low test generation
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I live in London m8.

Deny it all you want but skinny hipsters do pull hot girls ESPECIALLY college girls in their early 20s.

As long as you're tall, have nice hair and are not overweight you can get laid easily.
are you sure you mean really skinny DYELs who also have babbyfaces like in the OP? maybe you are exaggerating and they dont look too bad after all
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Twink might be the "style" that women go for but fukboi is not the attitude they want. If fit teaches you anything it should be that you can look like a pro bodybuilder but still be autistic.

Whereas the kid in OP might look like the kind of guy you think women want, but he certainly doesn't act alfalfa, not according to the poster he made begging for a date.
>Less competition no?

Only beta males want things around them to get worse so that they can have it easier

This is what girls drool over.

Where did we go so wrong /fit/? I'm so confused.
It's partly because he's famous.
Read the comments below the article

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This is considered an elite athlete in the US

explain yourself amerifats
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oh I'm sorry m8, I stand corrected.
the "egg shaped round-ish object"
totally changes the meaning of my post
Oh, you can't read either.
I'm not British, faggot. I've lived in Portugal and Germany and frequently go to Britain, France and Czech. I'm Dutch. Nowhere is anyone familiar with American sports figures

And get the fuck out of Europe, you yankee fifth columnist.
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What a logical response and well reasoned argument.
Thanks for the contribution anon.
Don't worry, leaving soon m8. It's been fun.
I dont see what's illogical about my response. Based on my observations and observation of pop culture, American sportsfigures are not well known here. Simple as that.

Now fuck off, yankee scum.

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/fit/ what are your opinions/what should I work on?

5'4, 117, cutting from 125. How long do you think I have to go?
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you look good womanlet.
I would suggest some more UB work, OHP, pullsups etc.
Someone else who agrees. I like C's. Big but not to huge and fun to play with.
best be doing barbell hip thrusts bitch or your out of here

Keep it going women, it's really reasuring to hear your vioces and opinions in fitness, please keep trying to educate those around you.
You're going make it brahs.
We're all going to make it :')
keep in mind that she is 4"11 and that is the biggest reason why she looks like that.

her before and after pic dont differ that much if you look close.

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