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File: 1664477276033.jpg (347 KB, 1300x958)
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>Power Rack with Pull/Chin up bar and Dip bar
>adjustable Bench
>Olympic Barbell
>Olympic Dumbbell handles x2
>0.5kg x2, 1kg x2, 1.5kg x2, 2kg x2, 2.5kg x2, 5kg x2, 10kg x2, 20kg x10 Plates
>16kg x1, 24kg x1 Kettlebells
>Dumbbell Farmer's Hooks x2 (too little room for tradidional farmer's walks with bigger equipment, gotta use db+plates for convenience)
>Dip belt and Powerlifting belt
>Some plates/equipments supports
>Horse Stall mats
>Concept2 Rower
>Elliptical Machine (optional, not certain)
Anything else?
5 replies omitted. Click here to view.
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>>68492013
Also elliptical is not worth the space for cardio, invest in some running shoes that won’t fuck ur knees up or a heavy bag and gloves for cardio. Cheaper and better storage options
>>
>>68490863
Progressive overload you nigger. Everybody says it's needed but now that I'm like 5 years into lifting it's extremely hard to add weights. Sometimes I just squeeze a paper towel between my hand and the dumbbell so that I at least KNOW there's extra weight there even though I can't feel it
>>
>>68490085
Skip the rower, buy >>68490907 rings, get >>68490941 one of these because they're cheap, steal a tennis ball >>68492013 from somewhere.
>>
You only need 4 pairs of 2.5s, 2 pairs of 10s, 1 pair of 25s, and 1 to infinity pairs of 45s to make every 5lb increment available.
>>
>>68492013
I have only used my landmine 4 times in 3 years. Just jam the bar in the corner of the rack does basically the same thing

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I am a nerd who watches Star Trek reruns (only Voyager, DS9, TNG, and TOS and the movies) while I lift. I swear trek shirts. People look at my jacked body and say god damn I didn't know guys like you watched Star Trek.

Why do people think you can't like arguably the best scifi show of all time and be swoll? I like sports too ffs
1 reply omitted. Click here to view.
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>>68489804
Most jacked race Klingon or the Cardassians?
>>
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>>68489834
How did 7 of 9 get such a nice body bros?
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>>68489804
Feels like Bashir should be up there somewhere.
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>>68489848
I think the doctor “enhanced” her when he was deborggifying her
>>
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>>68489782
Trek is too pozzed for me. I watch it, but I don't love it. I identify as a DUNChad.

Every day I'm going to have a protein shake in the morning and 30 chick fil a nuggets for dinner.
Was cutting supposed to be hard? Cya nerds
6 replies and 1 image omitted. Click here to view.
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>>68491520
yeah but this is fast food, convenient and it tastes better than the chicken I make
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>>68491520
Lmao
>>
>>68491520
kek
>>
>>68491452
Based pillboy
>>
>>68491532
Bro, learn to cook. It's so easy to make delicious chicken. Buy a couple premixed seasonings and start there.

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why do a deload week instead of a just taking a week off the gym? if the idea is accumulative fatigue wouldnt it be better to just straight up stop working out for a week and let your muscles recover as much as they can? its not like a week is enough for your muscles to shrink
>>
>>68491714
not enough to lose muscle but enough to lose muscle memory, aka the neurological component of strength if you do nothing for a week.

Thinking of ordering an ab bench, would something cheaper like pic related work or should I get something higher quality just to be sure?
7 replies and 1 image omitted. Click here to view.
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>>68490796
From a non-powershitter perspective, its one of the most aesthetic muscles to have well developed
>>
>>68490837
>its one of the most aesthetic muscles to have well developed
sure but it's already developed unless you have been in a coma. seriously we use our core all the time all day long. if your abs do not show up or look the way you want them to it's genetic just like the calves which we also use all the time. both you can increase by like 20% at most.
forearms are similar if you do labor.
>>
Fuck that. Just get hanging ab straps. If you have a pull up bar (you should)
>>
>>68490494
sounds like you don't need it then.
>>
>>68490474
That's the kind people always throw out, go to any second hand shop and pick one up cheap

How the fuck do I get a knot out of my back? Earlier today it was fucking with me a bit so I tried some stretches that were supposed to “fix” it and it literally made it 10x worse to the point where I was practically unable to move due to my back stiffening/tensing. Do I just have to lay in bed and wait for it to stop or is there something I can do to loosen my back up. Also what stretches can I do to loosen my back/core up and prevent some horseshit like this from happening again (though I know the main reason I fucked myself up is from going too heavy on bent over rows with poor form).
>>
>>68491534
You don't stretch when you're injured, that's like stretching your leg after you pulled a muscle. Take a hot shower and then lay with an ice pack on the area and take some ibuprofen. Stretch when it doesn't hurt.
>>
>>68491534
Epsom salt baths ( google it) heat then cold alternating. Stay hydrated. Get some blood flowing in the area with light exercises. Stretching is to prevent injury, not fix it. If all else fails find a good massage therapist to work out the knots. Also a good herbal cream will do wonders.
>>
>>68491821
Also don't be a faggot with your form man. Snap city isn't a place you want to visit. Patience take your time, use an appropriate weight.
>>
>>68491821
>>68491837
I actually took a bath with Epsom salts a while ago and yeah it definitely helped. I for sure have to be more careful. It sucks because it was a great workout I was just getting a little too full of myself and now I pay the price. Now I guess I’ll be out for realistically another 3 days at the least because I can’t do anything with this shit. Shit sucks.

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Right I've gone from 25% to 15-16% body fat over the past year and still don't look especially good shirtless. Not sure if my goal should be like 12-13% or 9-10%.
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>>68490205
>>68490216
>>68490897
kek is this troll? that is like 12% easily
>>
>>68491114
Lol not its not dude
>>
>>68491114
kek is this retard?
>>
>>68491692
fucking dykre
>>
>>68491728
learn to spell, chang

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umm carnivorebros?
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>>68491818
Is this an old picture or is the angle disguising how fat the tub of shit on the right is?
>>
>>68491818
why did you just repost this?
>>68490562
>>
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>>68491818
Why are you starting another thread sonny?
>>
>>68491818
>manlet
I'm so glad I drank milk. Sure it made me fat as a teen but at least I grew beyond the 6' mark which genetically was unlikely.

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i finally did bench 5RM
post your recent goals bros
>>
>>68491798
oops 225 bench 5RM*
>>
>>68491798
155lb barbell curl, only 20 more pounds and I’ll reach my dads record

Why is Zyzz idolised again?
>Not natty
>Fucked his heart with roids and died young
>Didn't do anything productive with his body, just partied and banged shallow sloots
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>>
>>68488315
If he wouldn't be dead nobody would care for him anymore but it's easy to idolize the dead because they can't prove you wrong anymore.
>>
>>68490528

Nah he'd have a really big Instagram following and be an influencer, maybe even get into reality TV. His brother nearly has 400k followers on insta and he is nowhere near as charismatic.
>>
>>68490577
Never heard of him but social media is retarded nowadays so you might be right. But on other hand it would only be a matter of time until it comes out that Zyzz diddled some 16 year olds
>>
>>68490577
This. He really missed out on the influencer age. Dude could have been a billionaire. Like Andrew Tate but with sovl and a chin. His brother is a literal who.
>>
>>68488315
He proved to this board that is was possible. A shining beacon of light, guiding us to the promised land. A Messiah.

Don't be a sad cunt brah. Be a sick cunt. Is your choice.

File: apu_apustaja_kym.jpg (137 KB, 2400x1350)
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>Finally managed to deadlift 200kg
Today was a good day, brehs
7 replies omitted. Click here to view.
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>>68487619
youre on your way to snapcity
>>
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>>68490700
I'm currently 1/1.5/2.5/3. Though I think I'm really close to reaching 2pl8 bench press.
Thanks :D
>>
>>68487619
Good job anon,
today I did my first deadlifts ever and I didn't expect them to be that hard, I was afraid even getting close to getting to my BP 1RM, so 200kg is even more impressive to me now
>>
>>68487619
let me guess, you did one rep and posted it on tiktok you fucking faggot
>>
>>68490824
So what if he did? Tearing a lad down because he's happy with his hard work paying off. You're the faggot mate.

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It's been driving me insane for the entire day. I've tried every stretch imaginable, I've tried dead hangs, I've tried everything. I don't have anyone nearby who could give me a massage or anything of the sort but I don't want to go to bed with this piece of shit living rent free in my back.
I've popped everything in the meantime, my neck, my shoulders, my fucking knees somehow but this bastard refuses to pop
Please help
>>
When did this board become so fast?

how do i conquer my fears fit?
5 replies omitted. Click here to view.
>>
>>68490598
>exposure therapy
that sounds low t as fuck
>>68490621
i don't know do i need to lose sanity to become fearless
>>
>>68490816
To become fearless is to lose your humanity. You would be capable of great atrocities and only ultimately seen as some kind of animal until you are put down. Without fear, nothing stands in your way, but nothing truly good can ever come your way either.
To be free of fear's influence is the more noble path. The difference between bravery and fearlessness is human will. Bravery is the choice to act against your fear, and this keeps your humanity. You should fear your son being slain without mercy. You should fear your daughter choosing paths of destruction for her life. You should fear the entities that seek to destroy everything you've worked for in life. That is humanity, but having the bravery to fight in spite of that fear means your connections are valuable and you are acting for the good in life.
You posted a pic of Batman. He is not fearless. He is afraid that one step off his narrow path and he becomes yet another villain capable of terrible things. His fear keeps him in check, and the fear in his childhood keeps him connected to the citizens he seeks to protect or risk others falling down his own dark path.
>>
>>68490895
you are right
i have been fighting to become worthy but at the same time i have nothing to lose. but there might be still something left
>>
>>68490502
start benching without safeties and aiming for PRs, you're guaranteed to stop being a pussy
>>
>>68490977
The man with nothing to lose rarely has something to fight for. Fear only makes you weak when it makes your decisions for you.
Let your fear instead be the compass, and where you feel the most fear is often where you must go.

>refuses to grow
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>>68489692
who films calves of moutain chink slaves and puts it on youtube
>>
>>68489024
fedcore
>>
>>68488364
>doesn't go for up and downhill runs
>doesn't go for runs in sand
>thinks they'll grow by just looking at them
ffs /fit/ is getting worse by the day.
>>
I’ve been working nothing but legs/calves for almost 5months and they haven’t gotten any bigger. I understand at this point they won’t grow unless I start bulking but I don’t have enough time to stuff my face all day
>>
>>68488998
Regular fit.

So I'm about to start lifting for the first time today and read the sticky and what this site says: http://newbie-fitness.blogspot.com/2006/12/rippetoes-starting-strength.html?m=1

But why does this program say to only go to the gym 3 times a week? I thought you were supposed to go 6 times a week.
7 replies and 1 image omitted. Click here to view.
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>>68491182

Y 4? I want to pack on as much mass as soon as possible.
>>
>>68491275
ah to be new and retarded........... god bless you
>>
You are supposed to go as many times as your program allows.
Going 6 times a week, you're not doing the same parts of the body each time. You're not working your legs or your biceps every session. They're more or less resting, even if you're at the gym.
But if you're doing a program that involves a lot of compounds, you're trying to hit as much of your body on each lift as feasible. Every day is legs, every day is arms, every day is core. And that's why the day inbetween: so it all can rest.
>>
>>68491151
>taking some weird shit because you're a manlet
why

3 days a week is to help you (a beginner) get accustomed to working out, exercises, and the routine. Full body is usually recommended has it provides enough stimulus to grow while your body is freaking out about recovery.
Ramp it up and look into different splits after 6 months or so.
>>
>>68491275
if you wanna get lots of mass you wanna hit the gym and work out full body 3 times a day, every day


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