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1 reply omitted. Click here to view.
>>
Basic Barbell Lifts:

Stronglifts is agreat resource for the five basic barbell exercises.

Mobility, Stretching, and Self-Massage Resources:

Yoga forathletes: Yoga can be done anywhere without any equipment and isexcellent for building flexibility.

MayoClinic basic stretching guide

Athlete'sguide to foam rolling

Makeyour own foam roller

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I know you need to rest 48 hours to let muscles heal (and grow) so are there any special muscles that you don't need to wait 48 hours and can do everyday?
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>>51326471
48 hours is relative but calves, forearms and quads all heal very fast. Posterior chain (engaged in deadlifts) heal the slowest
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>>51326471
Does this bitch have a name?
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>>51326516
hahaha yea dat would be crazy hahah
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>>51326471

you can train small muscles every single day
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>>51326471
It's all about the volume. 48h is just a rule of thumb that even retards can manage to follow. You don't suddenly stop seeing progress if you move half your Monday sets to Tuesday. If you slowly ease into it and manage your volume well you can lift every day. All you need to do is ensure that your sessions don't cause more breakdown and fatigue than your rate of recovery can keep up with.

https://www.youtube.com/watch?time_continue=91&v=2YPtn01c66M
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>>51327780
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>>51327792
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>>51327801
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>>51327817
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>>51327834
Ai Farouz is heavily involved in marketing Danberu. It's her first role and either her contract really wants to use her or she, unsurprisingly, wants people to watch her show.

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I wonder what you think. It's my gf so I don't know what to think.
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>>51326500
Who let this bitch out of her detainment camp?
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>>51326446
Lmao she is fat af. Is she a bong? The shiny makeup encrusted face with fake eyebrows and of course, her fatness, give her away.
>>
Shit makeup. Awful hair. Atrocious clothes. Basic bitch tattoos. And yes she’s fat.
>>
she is overweight, yes.
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>>51326446
fuck yeah she’s a whale

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Bake a pie edition

How have you improved yourself this week/month/year?
Lifting isn't life, a well-balanced human being is productive, has hobbies, pushes him/herself to succeed, is charismatic, and strives to live the best life they can.
Share your successes, failures, methods, and everything in between.

sticky: http://4chanfit.wikia.com/wiki//sig/_sticky

Improvement tips:

Step 1: counciling
Step 2: get on a regular sleep schedule
Step 3: start paying attention to what you eat
Step 4: start exercising daily, start with 30mins cardio
Step 5: stop excessive drinking, smoking, masturbating, caffeine

Comment too long. Click here to view the full text.
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>>51327520
There's nothing wrong with different groups vying for power, and it's never going to go away either. You want me to tell him to go back to the normie bullshit, that everyone is just the same, and no other ethnic group will collectivise as long as his doesn't? I'm not gonna lie to someone just because it causes him pain. The video I talked about doesn't say fuck the shitskins and it doesn't say women are inferior. And clearly you haven't seen the video, it brings people away from the "oh you all call me a Nazi? Yeah guess I'm the big bad Nazi then, kill all the other races" mindset that people fall into when they understand that ethnic differences do exist and matter in the political climate
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>>51324508
This is good: >>51325369

But the best advice I can give you is just program something that keeps you interested. Think of a project you've always wanted to create and have at it.
Whenever you reach a wall, just research and learn how to do what you need in order to proceed..

It's easy to lose focus when you're doing shitty exercises that go nowhere. Actually building something interesting, on the other hand, is a different story.
>>
I can't fucking make myself run, bros. I fucking hate running so much. I know I need to do it but my mental game is weak.
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>>51327722
>>51327722
Etika, a very popular Twitch streamer.
He's had numerous very public mental breakdowns over the last few months and for the most part his fanbase had turned against him spamming him with clown emoji bullshit and just sending him abuse and assuming he was doing it all for attention/money/views/whatever.
His most recent video was literally a suicide note, probably right before he killed himself. He was found dead a couple hours ago, jumped off a bridge.

https://www.youtube.com/watch?v=51ettDmZmsM
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>>51326965
Whats the nature of your arm injury? Could non-impact exercises be your answer? Are you rehabbing the injury?

he probably isn't on gear, so how in the world is he so sinewy and muscled? Just natty high test things?
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>>51327672
That wasn't me t bh
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>>51327128
Lmao
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>>51327350
that frame and arm length, literally perfect genetics to be a world class olympic swimmer, shame he was born in such a shit hole. still mirin doe.
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>>51326675
Mosquito burgers
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>>51326569
fasting

https://m.youtube.com/watch?v=mfTvLJRPf_M
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>>51327327
Dude, that's a clip from a JAV. The actress is Hasegawa Ryouko.
IT was literally two click away on google.
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>>51327327
Holy plebbit retards fuck off
>>
Well, here is the full episode.
https://youtu.be/KtEoKZhNXFE

Giant grills are nice.
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>>51326482
Land locked isn't that bad, but if you have a boat I get not wanting to be inland.
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>>51327734
literally all of them got pumped and dumped by chads and now they want to "settle down"

except for the high school chick, but shell repeat the same

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Day 2 here bros, feeling extremely energized and motivated. This time I will make it, we will all make it.

Who we was before no longer holds significance, we are reborn. Man languishes in a dopamine broken world, his potential shackled by porn industry.
Let there be war upon this false pleasure, let the porn industry burn!

Share your:
>feels
>goals
>tips
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>>
Doing nofap but not noporn. Enduring tease&denial as opposed to avoiding it gives you wizard powers.
>>
nofap day 11, noporn day... 4 I think?
>>
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>dudes complaining about too high libido
>Pretty girls literally everywhere
>None of them approach
>Me with zero libido
>All I wanna do is to approach girls but no motivation since no libido

You've no idea how much I'd pay to get that feeling back
>>
>>
day 52 here. going pretty well. worked out a few times, feeling better than before but still working on getting motivation to get out and do things. Luckily i have a dog so i am forced to go on an 30-60 minute walk every day.

My next step is to completely cut back on screen time. mostly instagram/4chan are just total time wasters that im having trouble with.

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>mfw I see someone ohp in the squat rack
>>
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>mfw I see someone squat in the ohp rack
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>mfw i see someone squat in the curl rack
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if you don't do all your barbell lifts in a rack you have autism

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>get /fit/
>score date with q3.14
>laterfags.gif
>realized I've never cleaned my foreskin
>tried but can barely pull it back because it's so tight
>whatever part I can get out is super sensitive to water
Help me bros, this is my chance and I don't wanna blow it
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>>51317838
>realized I've never cleaned my foreskin
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>>51327101
yeah and slavery was also okay by the law, so was segregation.
gb2/pol/
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>>51326557
bit i like my anteater dick
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>>51327101
>(((American culture)))
>>
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I wish I was never cut...

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Gym behaviour that makes you go Yikes!

I'll start with an obvious one, this is always so annoying
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>that guy who needs to see himslef in the mirror while curling and gets visibly upset and will move when u are in front of him and his mirror
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>>51327514
I hate these Faggots, I only do cable flys for a chest finisher and do around 10 reps, you get these fags doing 50 reps and thinking they are swole
>>
>>51326125
i mean leaving the bar fully fucking loaded after they're done, i have no idea when somebody's using something
>>51326869
yeah i know what oof is and facebook zoomers have taken it anyway, what the fuck
>>
>>51327624
I can even overbid that one.
Some fucker hogged both sides of the cable tower to do different variations of a tricep pushdown and let me wait him out instead of just changing the grip handles and let me go on with my workout
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>>51327621
nice

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>Day 30 of nofap
>be at work
>see cleavage

I hate you summer, I HATE YOU
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>>51321021
short hair faggots are closet faggots
faggot
>>
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>>51327242
>There's nothing to be ashamed of if you're impotent or LGBTQ+
>>
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>>51327242
>sex therapist
Imagine not only going to a therapist, but going to a SEX therapist. You are paying for a gender ideologue that knows nothing but a sliver of your life.
>>
>>51325326
For me the raging urges start around day 6.
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>>51322603
but why stop, its proven that if you keep at it you will get more of these spikes weakly and they will be stronger too

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IM FUCKING FULL
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>>51320781
Was 58 kg @ 5'11
Now 80 kg @ 6'
It was tough work but 100% worth it. Just eat calorie dense foods and loads of shakes.
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>>51326148
Your stomach can shrink too, I lost a bunch of weight and now I can't manage eating like I did before. Im almost never hungry
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>>51323738
Absolutely Freudian
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>>51322467

>There has to be more than CICO

No. Count your calories, and either eat more or less than you need to consistently. Stop looking for excuses.
>>
So
I got my own place where I can eat whatever and whenever I want.
I've always been really slim but with an horrible silhouette thanks to flared ribs and pectus.
Now I try to eat like twice as much as I did before, swim everyday and try to workout as often as I can.
Is there a way out of this mess ?
I'm 23 and I now realize how shit I look, even if it's waaaay better than how I looked last year.

Is this healthy??
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>>51319199
Hi Ricky
>>
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>>51317554
THE REAL QUESTION: IS IT NOURISHING?!
YOU SHOULD BE FUCKING LIFTING
>>
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>tfw no cute middle Eastern gf
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>>51322478
>posting You
I'm triggered.
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>>51327759
>wanting to fuck arabs
yikes

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the girl I have liked for over 2 years literally just asked me out

Jesus Christ, what should I do?

>tfw 28 year old KV with <0 experience

is lifting the reason? I finally look like I lift after 3 years of consistent lifting
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>>51327203
You just need the mindstate! Do something brefore that brings you joy and confidence. If you're good looking, looking at yourself in the mirror and smile is a genuine confidence boost
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>>51324490
You're less than two years away from wizardry and she knows it.
She's trying to keep you from ascending, don't fucking do it!
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>>51324532
KEK
OP haven't seen pussy in his life, he will most likely show he is a virgin

Not to mention that she asked him out, you think ANYTHING gonna happen between him and that thot? He got 0 experience, and most times girls won't make the first move
>>
Go out with her you pathetic weasel. Be yourself but don't act insanely autistic. So dial it down just a bit. You got this anon.
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>>51324490
what do you have to loose you fucking faggot


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