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1 reply omitted. Click here to view.
>>
Basic Barbell Lifts:
Stronglifts is a great resource for the five basic barbell exercises.

Mobility, Stretching, and Self-Massage Resources:
Yoga for athletes: Yoga can be done anywhere without any equipment and is excellent for building flexibility.
Mayo Clinic basic stretching guide
Athlete's guide to foam rolling
Make your own foam roller

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>Advice for new runners:
- Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week);
- It will feel like you're going slow, you are; don't worry about setting good times for a couple of months;
- If you start to feel pain anywhere, stop and rest;
- Don't try to copy what pros are doing. Do what feels natural; and
- Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans).

>Couch to 5k/Bridge to 10k Guides
https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
https://i.imgur.com/ef98R.png (embed)
https://i.imgur.com/qNJIy.png (embed)

>I want to run a fast 5k, 10k, half-marathon, or marathon
https://www.runningfastr.com/
https://www.halhigdon.com/

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>>
>>76942798
No idea what point you're trying to make.
>>
>>76942806

>he doesnt know
>>
>>76937548
brap sniff lick sex
>>
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Today’s roon was at least sunny. A couple unplowed sections of the path. Warmer the rest of the week so should see a lot of snow/ice melt the next couple of days and get clear paths for Christmas
Also, 1358 miles now for the year, surpassed last year today. Started off good but had a couple longer vacations and some hip issues in the fall. Wasn’t sure I was gonna get it.
>>
Will signing up for 50 mile ultra marathon give me meaning in life?
I hear people saying super difficult and long runs changed their lives.
I've done couple marathons and I felt exactly nothing finishing them, maybe I need to x2 the distance and almost die?

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Welcome back, Anon.

What can I get you?
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>>
im here all day klok
>>
133 is the time to beat
>>
I’m losing control over my life to some extent, when I was a NEET I was able to rest more and diet/train perfectly didn’t masturbate like a maniac either but I wasn’t happy with myself albeit not stressed, then I decided to get a job, it’s stressful, I can’t diet or train like I did and even tho I have a feeling of progress now I keep cheating on my diet and binge eating, I feel like a fat piece of shit and think with myself “well it’s Xmas so this is ok I’ll lock in next year…” on top of that I’ve been fapping non stop on off days like a degenerate coomer, today alone was like 5-6x
>>
>>76942665
You know what I don't want a drink, I spent my Sunday hiking alone in the mountains during heavy snow and for a moment I am content. Have a blessed Christmas, frens.
>>
>>76942673
i'm in a similar boat, but i never had friends and i'm older. and i managed to have sex a handful of times while i was a drinker.

i'm only at 1.5 years now. wish i had quit sooner. you did the right thing, in my eyes, anon.

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Should test + hgh be legally mandatory for all males above 16?
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>>
>>76941424
you a fruity lil nigga, aincha?
>>
>>76941424
Any 'man' using makeup should be publicly beaten.
>>
>>76941381
Some people think this is a completelyvreasonable thing to do.
>>
>>76942695
Women too
>>
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>>76941320
>test since 14 and multiple cycles since with grams of gear at a time for this physique
what happens when kids take roids without building a foundation

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>>
>>76940484
I HATE THE NEW CAPTCHA

Just do strict press, there are no benefits to thus technique anyway
>>
Creatine diaries

Went from 120kgx5 bench form too bouncy

To 120x8 solid controlled reps. In one month. I had to grow a beard though due to the like 0,5kg of water weight
>>
>>76942662
Incline bench, the captcha got me tweakin
>>
>>76942639
>I HATE THE NEW CAPTCHA
Why? It's faster than the old one.
>>
>>76942700
Hell no this captcha made me think I never had to do that before

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Post em

>yesterday
>sister brings up me liking her IG post about our pets
>one of them had a pic of me with my cat on my lap
>sister said one of her friends said I have a supermodel face and could be on magazines
>other friend 1000% agrees

>today
>finish chest+shoulder day
>have pretty good pump and take shirt off in the locker room
>tall zoomer guy compliments me on my leanness and asks how I'm so lean
>tell him I walk alot with my dog and have a small convo
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>>
>>76933227
Way to go man, but watch your back. There is no more scornful bitter devious creature than a rejected woman. She will find a way to FUCK you one way or another imo
>>
>nice asian woman went for those french greetings with a side cheek kiss
>fumbled and didn't let her kiss me
>only realized it afterwards
Fuck man.. hopefully the next time she tries it again..
>>
Hook up with Asian MILF from tinder.
Start getting naked at her place.
She literally steps back and eyes me up down.
>damn you’re toned
Grabs a handful of my pec. Pokes the veins on my bicep. Eyes bug out of her head.
>wow you’re soooo toned
Laugh and pull her clothes off.
Ruthlessly fuck her.
Catch her ‘mirin my chest and arms in missionary. They’re pumped up as fuck.
She begs me to cum inside her. I oblige.
>stay inside me until you cock gets soft Anon
Rubs my abs and arms and sucks on my earlobe while telling me how hard she came.

Get dressed. Shes trying to make me stay longer but need to go Christmas shoppin. Make plans for another day.


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>>
Been about a year since either of them but here's my two favorite mires I ever got
>Stop at gas station
>Two middle aged women standing at the counter talking to a third early 20s woman working
>No one else in the place
>Walk in and smile at them
>One of the older women says "damn" under her breath
>Walking to the back, I hear the other older woman mumble "something something eye candy in here"
>Look back, all three are staring me down, cashier waves
The other story is kinda similar, happened maybe three months later
>Leave work, still wearing uniform (imagine the blue/hi vis uniforms tow truck drivers wear, but I'm not a truck driver)
>Stop by grocery store to grab a few things
>Two young black ladies at the end of an aisle, talking loudly (no shit)
>One saying "you keep playing with these boys, find you a man with a job who can take care of shit"
>Other girl turns and locks eyes with me
>Says "like you? What are you doing later?"

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>>
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> She was hot though, kinda wish I at least got some of that pussy she mentioned

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How did (You) do it
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>>
>>76942645
What worked for your rear Delta
>>
>>76942629
ohp 4+ days a week, bar and single arm mostly. Dumbbell done properly is more lateral than front. For rear, rows and reverse fly are fine.
>>
>>76942629
Lots of overhead pressing, some lateral raises. That’s pretty much all you need
>>
>>76942786
This guy has flat rear delts
>>
>>76942761
not guy you are replying to but reverse pec deck or cable are good

I pay $300 a month so I can avoid trashy poor people behavior when I work out.
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>>
>>76942751
working out alone in your cuck shed is not cool
>>
>>76942773
This is poor people mentality. Rich know better. You'll get there. Probably not, but keep trying.
>>
>>76942813
>>76942809
>omg 300$ a month is so much
Poor
>>
>>76942856
>300$
Brown.
>>
>>76942733
We have a huge gym at work so I get paid to lift.
still dyel though

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less cns strain makes the workout more enjoyable. i feel like absolute shit after training for strength, it's masochistic.
on the other hand, i feel happy after a high volume low weight workout.
i don't like cardio tho, that's just boring. lifting for hyperthrophy is the middle ground
>>
Do all 3 and stop being a pussy dyel
>>
>>76942791
both are bad for cns strain kek

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Any good cooking hacks? I just want to be fucking done, man, I just want to get my fucking meals in and be done with it. Sous vide or something? There's gotta be some technology out there where you just put your fucking shit in that's it. No bullshit. I want to put food behind me and move on with my life.

Maybe optimizing here and there based off of how I feel/longevity/strength research.

NO FUCKING CROCKPOTS OR INSTANT POTS THAT SHIT IS FUCKING BULLSHIT IT DOESNT HIT RIGHT
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>>
>>76941502
Any sort of minced meat is pretty great
>doesn’t require much skill or effort
>finished in 20 minutes top
>easy to prep
Just order in bulk
>>
>>76941549
>multivitamin
Kidney stones await you
>>
>>76941571
damn a schizo take i hadn't heard yet, what a great catch
>>
you can just buy cooked chicken breast at the supermarket
>>
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>>76941502
>Beat 4-6 eggs
>Lightly butter a pan, medium-low heat
>put in the beaten eggs
>do nothing for like 3 minutes
>put chicken strips, spinach, cheese, other random veggies or whatever the fuck you want on one side
>do nothing for another 3 minutes
>Fold it over
>Done, american style omelet
I don't know why this isn't that popular, the effort to taste and macro ratio is just insane.

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Andrew Jacked is an oilbag. Look at his fucking biceps when hes doing preachers, Ive NEVER seen that ever, looks like an implant. His tri's are oilbags, delts oilbags, his biceps look like implants what the fuck is that shit?

https://m.youtube.com/shorts/Si18VfHuBCg
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>>
>GUYS GUYS THIS RANDOM ROIDTRANNY IS DOING SOMETHING STUPID AND CRINGE
>>
>>76942376
michelin man muscle, it was jay cutler and phil heath that initiated this era of pump training with high doses of insulin and gh where roundness and fulness matters more than density muscle quality.

Like they can be 3% and still lack striations or have very superficial ones.

But I gave up on bodybuilding, most people are stupid and can't see what I see, can't realize, are soulless. They just make lower nature ego calculations: "he is big and looks decent so he must be good". They are spiritual niggers.
>>
>>76942376
Modern bodybuilders look awful
>>
>>76942376
What is compression and artifacts.
>yngmi
>>
Every pro bb injects themselves with oil to some extent to fix muscle imbalances, you rly think people who waste 40-50k usd monthly on their physique won’t try to get every advantage available?

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What can be done about short legs? I have short legs and even trannies mog me because men have longer legs and shorter torsos than women
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>>
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>>76939286
>>76939332
Did I miss a May Marmalade post
>>
>>76938268
For me short legs and long torso on female are quite hot, like midgets

Daaaamn give me a midgets for doing bad bad things
>>
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>>76939280
>>76939291
I subscribe to the fit womanlet suprmeacy -ideology.
>>
go to turkey and get legs lengthened you dwarf
>>
>>76938268
i find this "thigh gap" unattractive.

I like more like picrel thigh gap

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Christmas is right around the corner. will goblinx general have a Christmas feast?

previous bread: >>76924118
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>>
>>76942372
you'd love to see mine wouldn't ya you fucking poof
>>
>>76939036
These leggings are fucking grotesque. I don't think I've seen an actually fit woman in the wild wearing them. At least not the wedgie ones.
>>
>>76942334
You just have no standards.
>>
>>76935052
THAT'S A WOMAN HAAAHAHAAHHAHAAAAA
>>
>>76941560
because it's AI you fucking mouthbreathing retarded nigger

/fraud/ TREN RAGE EDITION I WILL FUCKING SPREAD CHRISTMAS CHEER TO YOU ALL

>Where do I start?
old.reddit.com/r/steroids/wiki/index

>additional info, experiences, advice, Q&A etc.

previous >>76910643
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>>
>>76942698
if you see a doctor go for benzos over ambein. lesser of two evils. anything else is snake oil. start low dose and dont be a retard by taking them during the day just to veg out.
any purists wanna cry about me promoting rx shit well FUCK YOU FUCK YOU FUCK YOU
ha ha just kidding
>>
>>76940848
As long as you keep it under 8 iu or so daily you’ll be fine. I run like 5 iu on cruise and 8+ on blasts (with low dose reta). Been doing it for years, perfect blood sugar
>>
>>76942765
>benzos over ambien
ambien falls in the benzodiazepine class of drugs though, is this a bot post?
>>
>>76942819
Not him but nobody considers ambien to be a benzo faggot I don’t care if it technically is, it doesn’t act in the same way as other benzos. Xanax, klonopin, Valium etc all more pre less feel exactly the same and give you and alcohol-like effect on anxiety. Ambien doesn’t really feel good like that it just makes you fall asleep and can give some minor visual hallucinations which no benzos do (unless you’re ODing or something)

That being said I disagree with the post. Ambien is way better than relying on benzos that you can get terribly addicted to. I have casually used ambien for years and never really felt addicted to it. Maybe dependent to get to sleep but not addicted in the same way a benzo addict is who fiends for his drug and shit

Also you are a tremendous faggot for taking this tone when you clearly are just googling shit and don’t know anything
>>
>>76942842
rohypnol is also a benzo but you wouldnt know anything about that would you, rapebait fagboy.

>men peak at 35- ACKKK
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>>
>>76942702
Based contrarian*
>>
>>76942702
>since Trump stopped being funny
he just installed plaques under the presidential portraits in the white house and the one under biden sounds like a trump tweet shitting on biden. it's objectively funny.
>>
>>76942562
This. He was actually outperforming in the first two rounds, then just ran out of gas. Don't skip cardio bros.
>>
>>76942804
>it's objectively funny.
its reddit af
the white house and all the social media accounts should have decorum.
Not be run by 30-40 year olds trying to act like zoomers.
>>
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>>76941339
My first guess was that Tate was fighting a dementor.


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