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Health, fitness, nutrition, and GAINZ

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Have you lifted today? No? Go find something heavy. Pick it up. Now put it back down. Good. Do that a dozen more times.

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This is Grizzly, your overlord. I am aware that this board has been dead for quite some time, and that is my fault. I have been very busy with life's endless stream of bullshit and as a result have fallen behind in not just my lifting, but every other meaningful thing I've wanted to do with my life as well. Now that I'm working back into a manageable schedule, I'd like to use this thread for a little experiment.
This thread (and hopefully the ones that come after it) will be a daily journal for anons to chronologue their fitness journeys. After each workout, post what you did, how long you did it, what you did it with, and anything else that happened that pertains to fitness. There is already a similar thread like this one >>32 focused on running, but I would like to expand the workout journal idea to all forms involved, including lifting, cardio, dieting, and anything else that may be of interest to fellow /fit/izens. Yes, it is blogposting and I will not attempt to disguise it as anything else. But it's a good way for anons to share advice with each other on maximizing gainz and bringing up the PPH for the board as a whole.
So with all that being said, tell us about your workout today. You DID lift today, right?
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Why are you impersonating Grizzly, faggot. There's nothing faggier than hiding behind someone else's achievements.
Change your BO name, or else.
Got a gym membership today, I'll go in on Wednesday for my first real workout since March of last year. Got a few things to get ready in the next couple of days hence the delay. I've already put down $95 for a down payment and committed for a year so no turning back now.
Continuing to find the right ratio of stuff to put in daily protein shake, right now it's
>two eggs
>whole milk yogurt
>various fruits including bananas, strawberries, blackberries, and raspberries
>whole milk for liquidity
today's turned out good but the seeds in the berries are really annoying. i'll add protein powder tomorrow once I begin lifting, that shit's expensive
Cucked out again, didn't have time to go to the gym. Gym bag wasn't ready and I didn't have enough time in the morning to get my shit together, nor did i want to show up to a gym unprepared. Tomorrow for sure.
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Finally went today, felt damn good to pick things up and put them down again. Still annoyed at how much mass I've lost over the past year and felt like a beta bitch using nothing but a bar with two 5lb weights for the standing press, but nobody cares what anyone else is doing at a gym. The lifting will continue until gains improve.
Worked out again, had to take a three day break since everything was sore, getting back into it sucks. Did more squats, bench press, power clean, and pullups. Hate how the pullup bars have those rugged grips. I get that it helps to hold onto it but my baby hands aren't calloused enough and it fucking stings afterwards. Need to get gloves next time or something.
Squats, standing press, and deadlift. Increasing weight by five burgerunits each day. Progress is continuing.
Took too long of a break and felt bad about it, lifted hard (squats, bench press, power clean, pullups until fail) and feel fucking great now. If you're thinking about skipping a day, don't do it, you must push yourself to your limits and you will not regret it.
Had the gym to myself today, weird that it was only 4:00 but it felt good that Metallica was just blasting without anybody else around to give two fucks. If you can get a 24hr gym membership do it, it's worth it.
Skipped for two weeks because classes were getting busy, started again today only to have the shits real bad. Getting the ball rolling again fucking sucks.
Went today, felt kind of easy. It's a long way to getting back to the level where I was, which sucks but there's no other way.
Power cleans are a bitch
i'm pretty sure the gym i go to has bars of different weights, when you actually look at them and compare them some of them are noticeably longer and bulkier than the others. that probably explains why some days felt easier than others, i never paid attention to see how much extra weight they were adding on. i thought that all bars were a standard size and weight?
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>didn't want to lift today, too tired
>driving home from work
>song related comes on
>get pumped up, do workout anyways
metal is a gift from God
Forgot my headphones so I had to listen to the shitty rap they were blasting over the speakers. Still got all my lifts in.
Realized I should probably not be doing deadlifts without a belt, that's probably a good contributor to my lower back pain. I'm a retard not like anyone is reading this thread anyways
Kept forgetting to post updates but I have been staying fairly consistent. Realized I've been doing deadlifts wrong for the longest time, I'm retarded.
Replies: >>1063
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>I've been doing deadlifts wrong for the longest time
How were you doing them? Will that come bite you in the ass somehow?
Replies: >>1066
Did deadlifts right this time, but I'm starting to hit my limit on the standing press at only 50lbs of weight on the bar. Hope I can push past it.
I was lifting them without bending my knees first, so only using my lower back instead of back + legs. I don't think I did any permanent damage since the weight was relatively small and I'm still young.
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Had the day off from work so the gym was pretty much empty, feelsgood. Song from webm related was playing and all i could think about was those fat bastards dancing, very dangerous to laugh while doing bench presses. also my calves are screaming at me, send help.
I had gotten a decent body weight routine going during the summer (gyms are still closed/require masks where I live, and screw that), but when the cold weather came in October I realized that I don't really have much space for home workouts.  I also lost my willpower around Halloween and bought a bunch of candy/sweets, so I spent like three weeks eating way too much sugar and junk food and not exercising.

I finally decided to clean up the dust in my attic and get back to working out a few days ago, with a body weight routine I found online.  I felt pretty sore for the last couple days, but I didn't hurt anything so I'm going to start it again today once I have time this afternoon.  It's astonishing how much better I feel when I exercise compared to just sitting at a computer and shoveling food into my mouth.

I'm gonna try to post here more regularly.  I like /fit/ boards and I think it's important for myself to track what I'm doing, and it'll be better for the board to have more traffic.
Replies: >>1073
Completed a full 3 day workout last week for the first time, should've kept to the routine much more but I finally did it. Preworkout is a miracle but I'm also worried I'm going to be dependent on it and artifically inflate my gains and be unable to do them naturally.
The most important part is to never skip a day, otherwise you'll lose your momentum and everything will start hurting again once you pick it back up. It's like a pull motor, you can't let it stall no matter what.
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I failed my overhead press reps and dropped a 45lb weight on my big toe
Replies: >>1079
I'm torn between offering my sympathies and wanting to bully you for dropping 
>45 lbs
I guess I'll go with the former. My condolences for your feet anon. I have to lift things (10 to 70 lbs usually, occasionally more) above my head everyday as part of my job, so I will be able to start with fairly high weight on the overhead press I think. 
Speaking of which, I actually came here to laugh at you post that I picked up a barbell for the first time yesterday. I had ordered it a month ago and it finally arrived. Although I'm still waiting for all my plates to get here, I did a few sets of squats, rows, curls, military presses and attempted a couple bent presses, all with 30 pounds. I'm going to put 50 on the bar (so 60 lbs) and try some deadlifts tonight.
Replies: >>1080
it was two separate instances, i failed on my third set of overhead press reps, then when i was putting the 45lb on the bar for my deadlift i tried to move a trash can out of the way and the weight slipped and fell on my foot. i was only thinking later how lucky i was that it didn't smash my nail, now that would be hell.
Failed my squats, now stuck at 160 (not including bar). the noob gains might be wearing off.
Did a few singles with 90 pounds, felt great. Wish I had ordered more plates, prices have doubled on a lot of the shit I bought. Alas.
I did a full barbell workout today, because I missed a day on my regular program, which is 100% suspension trainer based. Other than that, I plan on just doing a few barbell reps per day, as per Pavel Tsatsouline's "greasing the groove" theory.
Failed squats and overhead press again, might have to start moving into the advanced beginner phase since my noob gains have been reached.
Deloaded squats from 160 to 150 (minus bar) and still failed. I blame preworkout you become dependent on it and can't escape once you've gone too far.
Deloaded a significant amount so I can learn to do squats properly, makes you realize how much stronger you've gotten when having even that much weight feels like nothing.
Had the gym to myself again, switched the music from the godawful ((( (((hiphop))) ))) to actually good music. long live ozzy.
Replies: >>1117
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>had the gym to myself again
Do they let you switch the music on the speakers or do you simply put on headphones?
You'd have to be pretty affluent in the gym to be able to switch music on the fly.
Replies: >>1118
they have a goyPhone connected to the stereo with a premium Spotfiy account, pretty sure it's based on a first-come first-serve basis.
Replies: >>1119
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>first-come first-serve
Surprised your gym didn't crash and burn already. That sounds like an invitation for disaster.
Today's barbell workout:
Sets x reps

>warm up 
>at 40 lbs, 30 second rest

>rows 2x5 
>squats 2x5
>deadlifts 2x5

>at 90 lbs, 3 minute rest

>overhead press 3x5
>shrugs 3x10
>squats 3x12

>at 40 lbs, 30 second rest

>curls 3x8
>standing triceps extension 3x6

>curl at 90 lbs
Replies: >>1134
I will probably alternate between these two workouts for a while. warm ups are kinda backwards, I'll try to fix that next time. I feel like I could go heavier on some lifts but I don;t have any more plates.
>warm up, 40 lbs, 30 second rest
>squats 6x2
>overhead press 6x2
>curls 6x2
>workout, 90 lbs, 3 minute rest
>bent over rows 5x3
>deadlifts 5x3
>shrugs 10x3
>curl 1x1
Replies: >>1178 >>1505
Started going to the gym first time in my life a couple weeks ago, went the last 4 days in a row, feels good. Not really sure what's ideal honestly, been doing dumbell concentration curls with 15lb. Can do about 20 on first attempt, i usually do that for both arms then try as many as i can again, then a third time. After that i ride excersise bike for 20 minutes and then back to concentration curl, doing as many as i can 3 more times for each arm.
Replies: >>1136
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can't tell you much about going to the gym.
i know i have an awful experience with them, but that's most likely on my account of going around like a sperglord.
Replies: >>1137
How do you act like a sperglord at gym? 
I did a water aerobics class, nothing but old ladies as i thought, but still pretty fun and my whole body is sore. Those old gals are tougher than i expected.
didn't fail my overhead press today so that's good i guess
i can't feel my calves send help
may have been the hueg coffee i had this morning but my squats felt surprisingly easy
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some thot next to me was doing pic related and it was hard not to laugh while doing bench presses
Replies: >>1169
what kind of exercise is that and why does it even exist
Replies: >>1175
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Yesterday some thot next to me looked like she was using the bar as a scratching post, it's very dangerous to laugh when doing overhead presses
Its for people that can't do a single pushup.
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Starting to do the leangains diet, my body feels like it's about to violently overthrow my brain in a coup detat but I'm sick of this fat on my chest.
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I got sick the day after this workout and had to take a couple weeks off. It really affected my strength and over the last week I have been trying to get back to where I was when I last posted. I have managed to get back to the same weight during my workout yesterday but it was certainly more tiring to get through, so I'm not quite there yet but I expect to be caught up by the end of next week.
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squats are getting harder and I am afraid
I keep thinking this is a /Daily Japanese Thread/ every time I see it.
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Failed my lifts on squat, bench press, and power clean. Deloaded the latter two and will start lighter on the former on Wednesday. Probably my body acclimating to the new diet and I was kind of bullshitting the last few times anyways. Not even the greatest band of all time was enough to push me forward, although it did help briefly.
deloaded overhead press and still can't feel my legs
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>overhead press
Replies: >>1193
from squats, not overhead
Replies: >>1195
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It looked like you were saying your legs were sore from overhead presses. Seemed a bit odd.
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yeah squats are definitely easier when you do them right
also there was a solid 9/10 grill there and i couldn't stop staring at her, i think she snuck some glances at my ass as well
i keep arching my back when i do my squats, am i going to have to deload again so i can learn to do it right?
calves are in pure agony, couldn't even do two sets of squats. probably have to leave the legs alone for a few days so they can recover. anyone else had this happen to them?
Replies: >>1229
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From what? We can't read your mind. Did you do tons of calf raises? No shit your calves will be sore. Are they sore from squats? Shouldn't happen, something is wrong.
Inability to provide sufficient information due to laziness is indicative of phoneposting.
Replies: >>1230
I've been doing squats, however i kept arching my back while doing later reps and it fucked me up. are you sure they shouldn't hurt because of it?
Replies: >>1231
You shouldn't get DOMS in your calves from squats unless you are doing extremely high reps. I got sore calves after doing 300 bodyweight squats, for example.  
It's okay if you can feel them, because they are secondarily involved in stabilising your squat, but they should never be more sore than your quads or glutes. It's hard to say exactly what's going on, but if you are arching your back you are probably leaning out to far, which would force your calf muscles to overcompensate for balance. The root issue is most likely a lack of ankle mobility. Not to say there couldn't be other issues but that is the most probable explanation.
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Today my project is doing a few press-ups every half hour or so. I'll post results when I'm done.
Replies: >>1242
I did 132 press-ups today, 20 micro sets over the course of 10 hours. Strict form, chest to floor, negative portion slow and controlled.
Same thing as yesterday but with squats. Low and slow.
Squatting every half hour, 540 total reps.
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Went again today after letting my calves rest for the weekend. I think I did OK but I can't help but feel that I'm doing the Leangains diet wrong and its affecting my gains. I'm eating at 400 below maintenance intake and it's 50-60% protein. I was able to squat up to 175 (not including bar) before but now I can barely manage 150. wtf?
>Custom CSS
possible language: css, relevance: 8
.post-file-src[style*='loading'] {background:url(/file/18ab9e1d0c82afe526cde552d20feec8bae006d3cfa5109949997598186b42f4.gif) no-repeat center;
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Replies: >>1245
Try it out it puts the pushup grils under the loading bar when you're loading an image
Replies: >>1246
Okay, how come the file name is different though?
Replies: >>1247
Open the gif in another tab and you'll get the url https://zzzchan.xyz/file/18ab9e1d0c82afe526cde552d20feec8bae006d3cfa5109949997598186b42f4.gif

To make the CSS work you just use everything after "zzzchan.xyz"
If you added that image to the board assets you'd get the option on that page to "copy url" and you'd do the same but instead of the link starting with /file/ it would start with /asset/
Replies: >>1248
Alright, that's neat. I might try it out.
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Went without caffeine for the day and found that it actually improved my gains. found that if i drink too much of it beforehand it fucks with my head and I get paranoia/anxiety about lifting.
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my thighs are burning now so apparently i'm doing squats right this time
Dear diary.
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Did more squats, failed power cleans but i think i've been doing them wrong anyways so i may have to deload a significant amount and do them right this time.
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My gains have been stalling for the past three weeks and i am extremely upset. i can't even do two squats without failing. even after deloading and working my way back up several times i still fail. i want to believe there's a simple explanation like cascading failure where failing on one workout stalls all the others, or that i've changed my diet so that i don't consume protein shake immediately after working out instead opting for an actual meal. i'm starting to do protein shakes immediately afterwards again so hopefully this fixes it, otherwise i'm at a complete loss.
Replies: >>1273
How much weight are you squatting? I've also been feeling abnormally fatigued and sore after working out lately. I have been pulling back on intensity repeatedly and still feeling like I went to extreme failure.
Replies: >>1275
Not counting the bar I am constantly stalling around 160-170 lbs. I am also stalling on my standing press (70), bench (90), and I believe I was doing power clean wrong for a long time so I have deloaded there so I can work my way back up and doing it right this time (wasn't bending my legs to "catch" the bar on my shoulders)
Replies: >>1276
I have only been doing barbell stuff once a week or so lately but we're pretty close. I do 90 lbs on everything and just adjust reps and sets. For example:
>12x6 squats
>5x3 overhead press
Do you make sure to really contract the core and lock the shoulders in when lifting? You probably already know to do that but it can make a huge difference if you haven't been. I've also been screeching about the importance of ankle mobility when squatting but no one seems to give a shit.
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Going to work on my sleep schedule before the rest of my fitness goals because it's really holding me back now that I have a wageslave 9-5 job. Aiming to be off my PC by 10 at the latest and in bed by 11. Once I can wake up and not be rushed I'll add some yoga asanas to my routine.
Replies: >>1287
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I have now switch to doing both the Leangains diet and workout. Did a big deload to accomodate the new routine, maybe too much because it barely felt like there was anything on my back for squats, something like "this isn't right". Pullups were moderately difficult and bench press was nothing. Should I increase the load more?
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Only the second day, and I'm having difficulty sticking to it. I'm getting straight in the shower after I hit post on this. Just wanted to let you know and give this board some usage.
Replies: >>1288
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You can do it anon, I believe in you.
Day 4 of pic related. >>1278
It was hard to push through today but I defeated my inner faggot.
Day 5. Much easier today, I feel like recovery has caught up even though I have been exercising every day.
Replies: >>1293
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I'm beginning the pushup challenge from >>2 I did pushups until exhaustion and got out only 22, starting me at week 4.

Do you plan on ever having a rest day or doing it daily?
Replies: >>1294 >>1296
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I'm taking the weekend off at the moment. The program is meant to be done daily though, which I'm working up to. Some of Sandow's students did the exercises twice a day every day, like pic related if I recall correctly.
Next week I'll probably just take one day off. Just to be clear, I would never attempt daily training with a conventional lifting program, but it can be done with (non-progressive) callisthenics or this program.
I think starting the day after I did the initial exhaustive test was a mistake. I was just barely able to complete all the sets and a single extra rep on the final one. I was too eager to start it M/W/F.
Replies: >>1297 >>1303
I wouldn't worry about it. 1 set of press ups to failure aren't going to do that much damage, and early strength gains are mostly CNS so it comes on fast. You'll be stronger by Wednesday.
Finally did the routine posted here >>1185 —if the Anon who wrote it, is reading this post, apologies for not responding sooner. While the back hyperextensions and swimmers were difficult to do right. The most difficult part was getting the form right and keeping track of the time devoted to eccentric and concentric parts of each exercise. Still, I think I'm going to enjoy calisthenics more than I enjoyed weight-lifting.
Replies: >>1300
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Worked out again after taking a longer break that i didn't mean to but my phone lost the registration key to my gym, so i couldn't get in when nobody was there. i hate that i have to use this gay app shit just to get in. Switched to leangains and it feels too easy. My arms are still pathetic (failed overhead press with 45lbs/10 reps) but I'll get there, still trying to find my base weights with the new workout.
Start of week 2 of 13 of Light Dumbbell System training (hereafter "LDS"), the 6th session.

Hope you get good results. Feel free to adjust tempo, slower is good for hypertrophy, faster is good for power.
Squats, pullups, and triceps extensions today. I should be putting weights on me when i do pullups but my gym doesn't have a best or anything like that and i don't think i'd be able to hold one between my legs very well. any ideas?
Replies: >>1302 >>1303
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One handed pull ups.
Fuck me I feel like such a weak faggot.

Get a sturdy backpack and put some weights in it. Wear it backwards against the front.
Replies: >>1344
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8th session of LDS. I had a household emergency yesterday and didn't do the workout. I'll try to skip my planned day off this Saturday to compensate.
Pic unrelated.
I've just started going back to the gym after having lost 90 pounds over the course of Covid so it's been something like two years since any training. I was a fat fuck, but I was also a strong fuck. My bench press was 350lbs at its peak and deadlift was 600lbs. While I look a lot thinner and arguably buffer, it's very discouraging to think about how strong I used to be compared with my present strength, so I'm looking for advice to get back into the game. I'm looking to redevelop my exercises with a particular emphasis on bodyweight, as well as stretching routines and diet. I can do that myself and report back, but I need help with seeking resources that aren't just exrx and Starting Strength.
Replies: >>1307 >>1309
LeanGains will help you build muscle without putting on bodyfat if that's what you're looking for.
Replies: >>1308
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Nice to know that PDFs are working.
9th session of LDS. Already seeing results.
We have a book thread. >>922
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Did deadlifts, barbell rows, and calf raises yesterday. Felt too easy honestly, boosting the weight on them next time.
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Squat, chinups with a 5lb weight between my legs, and triceps extensions. The latter felt easier this week than last time, not sure why. I think I'm doing them right.
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still not sure i'm doing deadlifts, barbell rows, or calf extensions right
FUCK daylight savings time.
Gains Goblin stole an hour of my recovery time.
Replies: >>1328
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Arm day, I can now say with 100% certainty that certain bars weight more than the others, and I only know this because the gym was full and all my speshul red bars were being used by grandmas and roiders.

DST made me fast another hour with my diet, but when I look in the mirror I can see a definite change in my physique. mirin' feels good man.
Meant to post yesterday but my IP got caught in the rangeban of some cuckchan spammer. Squats, chinups, and triceps extensions, the latter i am sure i am still not doing right but i keep forgetting to look up the proper way to do so.
Just needed more time between sets. 1 min isnt enough for the energy chemicals to replenish.
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i grow stronger each day
arms are hard
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hueg dopamine hit after squats, feelsgud
gf is such a gains goblin. I don't sleep well at her place and I don't feel like working out (besides fucking her) when I wake up
Replies: >>1358 >>1359
Leave her.
Lift her.
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there's a guy at the gym that looks exactly like CIA and it is very distracting
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looked up how to properly do triceps extensions, turns out i'm retarded and holding them completely wrong.
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constantly stalling on arms, any advice?
Replies: >>1373 >>1377
stop stalling
Replies: >>1376
Lighter warmup? Longer rests? If you're doing SS or SL, then you might just be at your limit for a novice lifting program. Mind telling us your stats?
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Did deadlifts yesterday and I think I may have pulled something in my back, or at least strained it too hard because now I can barely bend over.
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failed bench press by one rep and overhead press again. it's weird, it feels more like a part of my body is freezing up than actually becoming exhausted, like I reached a certain pivot point in a lift and my arms just stop.
Replies: >>1385
Consider addressing mobility.
Replies: >>1386
elaborate plz
Replies: >>1388
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Liftan for the big guy today. as always
Replies: >>1388
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CNS tends to tamp down on strength output when one lacks full control and stability in a given range of motion. For example, if one has "forward shoulder" it can lead to weird issues when benching for example. One might even feel like they are retracting the scapula and creating the right benching form, but because of systemic postural issues they might lack full control in that range of motion. That's just an example, you'll have to "diagnose" yourself.
You can look up exercise priming, Kelly Starrett and his work, and try searching for specific exercise drills, things like "overhead press Mobility" or "squat mobility".
Replies: >>1389 >>1390
did squats, starting to think I might be reaching my limit but they have gotten noticely larger on Leangains than they were on Stronglifts.

thanks, will keep that in mind
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>struggle with my lifts
>try a messing with a bunch of stuff, decreasing and increasing reps, sets, rest, weight etc
>start eating more protein
>lifts progress again
feels good man
lifting dead things
i'm so fucking sick of failing arm exercises, today it felt like my left elbow would just refuse to move at all after a certain point even though I never injured it. the mobility exercises someone talked about are complete memes and i cannot possibly see how stretching a giant rubber band or rubbing a ball on my pecs would improve reps.
i am angry.
Replies: >>1397 >>1404
How long have you been stuck? Maybe it's some small mystery muscle that's lagging behind
Replies: >>1398
a few weeks
Replies: >>1399
Take an extra week break from that exercise, trust me bro
squatz, and i figured out how to add weights to a chain belt without looking like a retard
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>doesn't even try the exercises
You're a small brained cretin, an honorary nigger, and I regret giving you advice.
Replies: >>1406
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did arms today but deloaded a bit, failed on my last bench press set

forgive me, i will stop being a no-brain niggermonkey and actually try them, i'm desperate at this point
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failed my last squat rep since my thighs were about to explode. barely succeeding on pullups. triceps extensions are getting harder because trying to hold a 50lb weight over my head feels clunky as fuck.
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it's my left elbow that is consistently dragging me down, I can never get it to lock in place at the height of my lifts and it always fails on me. would doing barbell exercises on my left arm resolve this?
Replies: >>1414
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Do unilateral work. More dumbbells less barbell for a while. Let your weaker side determine your work.
Also, consistently "failing" your sets means you're overtraining and/or are going too heavy. I don't understand why you would try to aim (and overshoot the mark) for a given weight and rep range instead of using a weight you know you can hit the desired number of reps with.
Arms are easy and recover fast with minimal drain on the central nervous system, so I have a feeling that you are doing something retarded. Like working out to failure 4 times a week or lifting heavy with 30 second rest periods.
Replies: >>1415
>I don't understand why you would try to aim (and overshoot the mark) for a given weight and rep range instead of using a weight you know you can hit the desired number of reps with.
because as you grow stronger you can lift harder weights, and you don't know what your limit is until you fail at it. every time i failed a set two times in a row i would deload to a weight i know i could complete and work my way back up, but after doing that 3+ times on one exercise it became indicative of a different problem.
Replies: >>1416
Ok. Your posts made it sound like you were just constantly failing to hit  your targeted reps and not adjusting. I guess your only options are to work on mobility or change your programming.
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did squats today, took a week off because of vacation so i didn't get as many as i usually do. need to deload on pullups as well.
Replies: >>1418
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Barbell workout with a couple bodyweight exercises. Haven't been doing these much, mostly suspension training lately. 
2 minute rest between all sets except the sit ups and neck raises.
>warm up, 5 minutes
>shrugs, 5 sets, 10 reps each, at 60, 80, 90, 110 and 140 pounds respectively
>overhead press, 2 sets of 8 reps, 2 sets of 6, and 1 of 4, at 60, 70, 80, 90 and 110
>bent over rows, 4 sets of 8 reps, 2 at 60, 2 at 90 pounds
>curls, 1 set of 8 reps at 60, 3 sets of 6 reps at 60
>diamond push ups, 4 sets, at 3, 4, 5, and 6 reps respectively
>romanian deadlifts, 3 sets of 8 reps and 1 of 5, at 60, 110 (twice) and 140 pounds
>6 sets of 10 sit ups and 10 neck raises in all 4 directions,superset
>back squats, 1 set of 20 reps at 110 pounds
Kind of messy, I know. Just did what I felt like while trying to hit my whole body. My legs had a lot left in the tank, but I don't have a squat rack, and my arms and grip were kind of gone, to the point where pressing the weight to get it over my head onto my back and off was getting kind of dangerous, so I called it a day.
Why not post your work in more detail sometimes? I'm curious what kind of numbers others around here are pulling.
Replies: >>1419
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Deadlifts, barbell rows, and calf extensions. The latter feels like they're not really doing anything, or I'm doing them wrong.

Following the reverse pyramid method, so after each set you remove 10-15% of the base weight and add 1 more rep to the next set. Assuming a bar weight of 45lbs:
<A Day
>Deadlift 2x6,7 @ 200lbs
>Barbell Row 3x8, 9, 10 @ 105
>Calf Extensions 2x10, 11 @ 190
<B Day
>Bench Press 3x8, 9, 10 @ 130
>Overhead Press 3x8, 9, 10 @ 80
>Bicep Curls 2x10, 11 @ 75
<C Day
>Squat 3x10, 11, 12 @ 190
>Chinup 3x8, 9, 10 @ 30
>Triceps Extensions 2x10, 11 @ 40
I keep failing on my arms because my left elbow fails before everything else, going to try individual weights tomorrow to see if that makes a difference.
Replies: >>1420 >>1429
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Neat, thanks. I'm going back to my suspension trainer next week, but we're doing similar weight and concept (pyramid, but ascending versus descending) aside from me doing full body 1/week,
Out of curiosity, do you do physical work? I do, and I find trying to workout 3 days a week kills me and actually gets worse results at the moment. I haven't tried a body part split though.
Replies: >>1421
I have a comfy-ish desk job that only involves minor lifting, usually nothing heavier than a desktop PC. However I have an unnatural sense of dread whenever it's squat day, I spend all day panicking even though I have no fucking reason to, like some massive fear that I'm going to fail lifts and I hate it. It's annoying as fuck and ruins the whole day for me.
Replies: >>1422
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>comfy desk job
Very nice. I'm throwing heavy ass shit around all day.
>squat dread
Not to bully, but I find this very amusing. I'm the exact opposite, I absolutely love hammering the fuck out of my legs and actively have to remind myself to pull back so that I can walk next week. I had been planning on 5 sets of 20 on the workout I posted and would have done it if my arms had held out. I get a Tom Platz like obsession about it.
In fact just thinking about it makes me want to bang out a few sets right now.
Replies: >>1436
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Wasn't planning on it today but I had go do legs.
>5 sets of 20, 110 lbs
Replies: >>1425
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Did arms today, not as much since I took a week off, and yet again my left elbow isn't in the game. Fuck everything.
not to put you down but assuming you're including the bar 110 is nothing, I could squat that all day.
Replies: >>1426
Dude you only squat 200, you haven't earned the right to talk shit. I guarantee you don't have experience with high reps if you think squatting 110 for 20 reps is nothing. Especially considering that I only do barbell workouts intermittently.
Replies: >>1428
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Did more squats today, oddly I didn't have the usual minor sense of panic that I've had the past few weeks, which I partially attribute to wanting to prove this fagggot >>1426 wrong.
Replies: >>1429
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Prove me wrong about what? I resent being told that my workout is "nothing" by another novice lifter like me (even if it was a novelty workout) who is mostly in the same ballpark as me with his lifts, despite the fact that I only strength train once or twice a week, and only a couple times a month at most with a barbell. Yet I can equal or exceed all your lifts except curl, chin-up and maybe barbell row (but that one is close).

You didn't post numbers so I assume you just did 3x10 at 190, 180 and 170 (since you said you do a reverse pyramid), like you posted here >>1419
put another way, your volume on squats was 5400 pounds, whereas I moved 11000 pounds (with 30 second rest periods between sets). Even 5 sets of 20 bodyweight squats is a lot of volume, nevermind with weight.
Replies: >>1430
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bitch you're not on my level, stop acting like it. 110 squat truly feels like there isn't even anything on my back and you're bullshitting that it's some huge accomplshment. what grinds my gears is that you think you're hot shit because you can lift near (but still below) my level. you've admitted that you don't take training seriously (twice a week? are you even fucking trying?) and you're underestimating the weight gap between us. add another 40lbs on your next "workout" and say that we can lift equally.
>weight volume
now this is mental gymnastics at its finest, i have never in my life seen this term used by anyone, from the skinniest DYEL skele to Grizzly-tier powerhouses. volume doesn't mean jackshit, you have sets, reps, and weight. those are your measurements, period. what's better, 100 shitty section 8 houses or 33 two-story family homes in the suburbs? that is the comparison you are making.
now go find something heavier than you and lift it up a dozen times. then do it again. and again. until then, shut the fuck up or get the fuck off my board.
Replies: >>1431
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I am legitimately mystified that you are this assblasted about someone doing high reps. As for why 110 feels like nothing, it's because you're using ATP moron. Part of the problem is that you're just ignorant. 110 feels like nothing to me too for the first set, because I'm just as strong or even stronger than you (except the exercises previously noted due to lagging biceps). After that you shift into muscle glycogen use because ATP is used up and 30 second rest periods aren't enough to replenish it before you start working. Simply pretending that fatigue and muscle endurance doesn't count is baffling behaviour and indicates firstly that you haven't even experimented with high reps, and secondly that you probably have never truly worked a hard job in your life, because
>volume doesn't mean jackshit
You absolute fucking blackest gorllia nigger retard. Sets, reps and weight is just volume, like, holy shit, how fucking stupid are you? That's literally what you are manipulating by lifting heavier or more or both. Are you that fucking handicapped that you think unloading a semi with 15000 pounds of shit is the same as unloading a pick-up with 500 pounds of the same shit? No one can be that fucking retarded. Yes, quantity matters a lot. I'll take your 100 shitty section 8's over soccer mom bullshit suburbs all day,
Incidentally, I could squat probably around 230 or so for 3x10 with a rack no problem, and I'm tempted to go to a gym just to flex on your insecure ass because you have mistaken my lack of equipment for a lack of strength. I usually train once a week by the way, not twice.
>shut the fuck up or get the fuck off my board
If you're Grizzly I'm fucking out of here. There are limits on what sort of slack jawed troglodyte faggot I'm willing to accept as BO.
Replies: >>1436
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I have done several sets of 110+ in succession and felt nothing. I do not understand why this is so hard for you to comprehend.
>Simply pretending that fatigue and muscle endurance doesn't count is baffling behaviour
nigger when did i say or even imply this, you're making shit up
>You absolute fucking blackest gorllia nigger retard. Sets, reps and weight is just volume, like, holy shit, how fucking stupid are you?
so lifting a 5lb women's yoga barbell 100 times is the equivalent of lifting a 100lb barbell 5 times? nigger that's cardio, not strength training, no wonder you're stalling. those are meant as warmups at the most, a means to an end, and not the end itself. please consider reading a book before you question my intelligence, preferably:
<Beavers, K. M., Ambrosius, W. T., Rejeski, W. J., Burdette, J. H., Walkup, M. P., Sheedy, J. L.,
et al. (2017). “Effect of Exercise Type During Intentional Weight Loss on Body Composition in
Older Adults with Obesity.” Obesity , 25(11), 1823–9.
>Incidentally, I could squat probably around 230 or so for 3x10 with a rack no problem
then do it nigger
>and I'm tempted to go to a gym just to flex on your insecure ass because you have mistaken my lack of equipment for a lack of strength
good, let the rage fuel you
>I usually train once a week by the way, not twice.
and you still think you can talk shit about me? holy fuck you're a fucking LARPing poser. show me one person that trains once per week with your faggot workout that ends up like your pic in >>1422
>If you're Grizzly I'm fucking out of here. There are limits on what sort of slack jawed troglodyte faggot I'm willing to accept as BO.
don't let the door hit you
>had to do the roll of shame
>on 60kg yes that includes the bar
I really let myself go. Holy shit. Does weightlifting have an equivalent to sepukku?
Also, why is back-arching a thing? Most people do it instinctively, it was my first reflex when this happened and some even recommend doing it on purpose. Does it help somehow?
Replies: >>1438
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if you're starting out for the first time then you should start at a lower weight and work your way back up. don't overestimate your ability, lest you look like a retard.
Back-arching is very very bad. That much weight is not meant to be put directly onto your lower back. Mine is already fucked up because I keep doing deadlifts wrong. Always keep your back straight no matter what. If you can't do it without arching your back, you can't do it at all.
Replies: >>1538
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Arm day, I think I pulled something in my left shoulder and now i can't move my head at all. fuck.
Replies: >>1544
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one of the trainers came over to me and told me to slow down when i'm going down on my squats or else pic related will happen. he's probably right but i was just focusing on not passing out from the heat, it's too fucking hot holy fuck
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switched Wednesdays to be deadlift/barbell row/calf extensions, doing squats on weekends is much easier since I'm not spending all day at work feeling like i'm wasting the rest of the day working out.
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moar armz. meme song helps with workout.
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deadlifts, barbell row, calf extensions
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light squts, i think my lower back is fucked up from going too hard and improper form. might have to visit a chiropractor.
Replies: >>1484
bro wtf are you doing it's like every 4th post you make you're goin on about some joint you wrecked because you're going hard maybe slow down
Replies: >>1485
NEVER maybe i should, but i also don't want to take a huge hit because i miss a few weeks of not working out. i'll look back at Starting Strength and see what the proper form for each workout should be.
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Took a week off to let my back recover. Did deadlifts, barbell rows, and calf extensions. Girl with a nice ass in front of me.
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Did squats today, felt like I was going to die at the end. following rippetoe's method as close as possible and not letting my knees move inward when coming up. going to be a long climb back to the top.
>I feel like I could go heavier on some lifts but I don't have any more plates.

>Go outside
>find big rock
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Arms yesterday
Replies: >>1511
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squats, pullups, and triceps extensions
Jump in the Fire is another great one  

Also i really should get to downloading my favorite songs/albums, and stop using jewtube for everything.
Replies: >>1512
just get cracked spotify retard
Replies: >>1513
>cracked spotify
im not on a phone, also i could literally aquire the songs from elsewhere, im just a lazy nigger.
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Arms, some girl suggested I use a wider grip, right now I bench with arms close to my chest and grip at about the first notch on the bar. should I be doing them further out?
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Didn't have a chance to workout for about 2-3 weeks because of life bullshit, getting back into it is hard but worthwhile. Deadlifts, barbell rows, and calf extensions. Starting to have difficulty keeping my balance on the latter.
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Did arms Saturday and pulled something in my left shoulder/neck. Again. What could be causing this?
Replies: >>1544
>2.5 months later
Oops. I've got a really bad habit of doing this shit.

It was Alan Thrall who advised back arching (https://invidious.esmailelbob.xyz/watch?v=BYKScL2sgCs) and it was specifically for lifting more weight overall in powerlifting. I guess the rationale behind it is that it reduces the range of motion and the lower parts of the pecs are stronger than the central pecs, and that's probably why I instinctively did an impression of a tetanus patient when I got pinned.
I guess it can't be too stupid if done right since he and other guys that do it aren't fucking paraplegic but that's not really what I'm going for so I'll stick to big RoM, flat back and sissy weights.
Back on the pushups challenge from the  thread. I'm past where I stalled before, but I have to rest 2 days to fully recover. It's not like I do nothing, I played vollyeball yesterday, but I always seem to stall if I do MoWeFri on it, so now I rest 2 days between workouts.
Replies: >>1542
almost failed to make reps today. I'm only on the first day of "week" 5 from it: >>2
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Returned to the gym after about a month of demotivation. Form was fucked and I couldn't even do three sets of squats or pullups. But I will persevere.
i can guarantee it is something to do with your trapezius. lay down on a lacrosse ball or something similar and scrub the muscle out. you can try using the corner of a wall but that seems to only really rub out a single point on the muscle. a ball will roll around and scrub the area. unless youre able to find a specific knot, its going to take more than one scrub. if you do find that knot, hold it for 30 seconds with as much pressure and pain you can manage and then slowly roll off it, this will break it up and you will find relief almost instantly. 

im just travelling about, probably won't return after the weekend. good luck!
Replies: >>1556
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Light squats, failed the last rep of the lat set. Then pullups and triceps extensions.

thanks man, will try it if it acts up again.
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Arms yesterday. Odd that the gym doesn't have a bench for bicep curls.
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Deadlifts, barbell row, and calf extensions. Forgot my headset so had to listen to the nogbeats they had blasting. How anyone can listen to shit much, less less lift to it, is beyond me.
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Cancelled gym membership since I am moving soon and they only offer annual plans. Have temporarily shifted to body weight exercises in the interim. As many squats and pushups as I can do. Currently at 78 and 43, respectively.
Replies: >>1599
you should find a way to do pull/chin ups. even if its a tree
Replies: >>1600 >>1615
My friend had a pullup bar when we were roommates, was going to ask what brand it was
Go to the park. Some even have dedicated pull up bars, but you can use a tree or if you're low inhibition the children's playground monkey-bars.
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Im trying to join the Army in my country because i don't really have any other choice of employment, besides i don't feel like rotting away in a 9 to 5 job

thing is in my country you need to take some "Tests" (i don't really know how to call it, in Spanish they are called Oposiciones there's no real term for them in English that i know of), i fucked up my previous attempt because my answers at the psych test were too schizo or something and didn't make the cut (its a computer test tho, no interview, i'll just have to lie and pretend im a fag next time i do them) even if i made it tho i'd have failed at the physicals

the physicals i have to pass are:

13 Pushups (easy. i can currently do them)
33 Sit ups (easy, i can currently do them)
7.5 periods of course-navette (i can do 6.5)
and 205Cms/6.7Ft of horizontal jump (no running, you jump from a static position, i can do around 160Cms/5.2Ft)

its the jump that has me all sorts of fucked up and the fact that im still 1 period away from the running, and the whole process in itself that has my anxiety peaking

regardless, i started training around a year ago, i did the couch to 5k and some random pushup routines, in retrospect i don't know i called this a "workout" and its a suprise i got to where i am now with just running, since a month ago i started escalating caliesthenics by adding situps and taking the 100 pushups challenge, today im upping the ante further by taking the 5k to 10K + 100 pushups + core + legs

not gonna lie, im not shure im gonna make it but that's why im posting here, to stave off the bad feels sorry for the blogpost

i'll try to post at least once a week
Replies: >>1629
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Didn't lift because i don't lift, kinda overdid it in my last post because i've got nothing to post beyond me just sticking to the plan, i indend on doing a Stress test this Saturday see if i have improved in any of the tests i gotta pass
Replies: >>1646
I've been going to the gym more regularly recently, after a lifetime of being lazy and a lardass.  I made some huge progress on personal fitness with the Emi couch to 5K challenge in 2019 and 2020, but due to a lack of willpower on my part I relapsed in January of this year and gained back most of the weight.  I've come to realize that running was great for my mental state ("I can do this, I can do this") but calisthenics and actual muscle building exercise is better for burning fat and staying lean in the long run.

The issue is that because I don't have much frame of reference, I can't tell when I'm doing something wrong or when I'm just exercising a muscle group that's much weaker than the others.  For reference, I'm 6' 2", about 225-230lbs.

On Monday I was doing upper body and core:
- Dumbbell kickback (3x10 with 45 lbs)
- Plank (5x 1 minute, on my elbows)
- Shoulder lift with dumbbell (20 lbs in each hand)

I tried to do 3x8 with the dumbbells, but after the first four or five lifts I just physically could not lift the weight above my head.  It was so strange, because my arms and shoulders didn't feel painful, but I just could not lift them.  I know that free weights are better when weightlifting because they force you to balance and work supporting muscle groups, but the difference between comfortably lifting 45lbs in the kickbacks with my triceps and barely being able to lift half that for half as many reps with my biceps just doesn't make sense.

But, I was stupid enough not to count the bar a couple weeks ago when I started doing bench presses, so I might just be doing it wrong or missing something.  Any ideas?

Tell me how you're doing, you filthy Spaniard.
Replies: >>1648 >>1649
>Tell me how you're doing
i got half a period on Course navette, so that makes it a final of 7 periods, although my progress is irregular, depending on how fatigued i am that day i might do anywhere from 6 to 7 periods so i really need to sharpen it down i have yet to do another stress test on jumping so there's that, last time i got like 10 more cms of jumping

all in all im making progress, i think...
Replies: >>1655
>It was so strange, because my arms and shoulders didn't feel painful, but I just could not lift them.
Have had that feeling several times, like your arms just don't know how to move or what to move next? That's usually indicative of something wrong with your form or grip. Try a wider/narrower stance and see if that improves it.
Replies: >>1655
>internet dies and my post gets eaten

That's good to hear.  Keep it up.

I think I'm going to switch to doing mostly calisthenic/body weight exercises, honestly.  I've been getting somewhat discouraged at a lack of results from my recent gym routine, and I think focusing only on a few small muscle groups during my workouts is the root cause.  When I had a more developed body weight routine that I stuck to last year, I felt that my overall flexibility and muscle control was noticeably higher than it is now, and I was working out with a high heart rate for a longer period of time.
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Got a dumbbell set for Christmas, gonna start lifting again without a gym membership. Feels good.
Replies: >>1665
Squats, pushups, and triceps extensions yesterday. Never noticed how much I was lacking in the latter until then, they hurt today but it's the good kind of hurt.
Did deadlifts, barbell row, and cal extensions yesterday. This serves as a nice stopgap until I get access to another gym soon.
Squats, pushups, and triceps extensions.
Worked on arms yesterday
Got back on my diet, cut out soda, alcohol, anything sugary until I get pronounced abs. I'm not too far off, maybe a couple of months and I should be good to go. Also worked on arms.
Replies: >>1711
I recommend to do some fasting they are a great way to cutdown body fat at a rapid pace.
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>slap my belly as hard as I can 
>hand hurts, but abs barely feel anything
I did it bruce. I got the abs of steel.
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I have returned to the gym.
Right now using my apartment's fitness center. It's ok, the largest weights they have go up to 50 so I'll probably have to get a real gym membership soon. Squats, bench press, power clean, and pullups. Nothing makes you realize how much of a little bitch you've become when you can't even do one full pullup anymore. fucking sucks man.
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Squats, overhead press, and deadlift with tiny baby 50lb weights
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Did more squats, bench press, power clean, and pullups yesterday.
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I can see why using barbells for squats is not ideal, you can't hold it in a way that doesn't put stress on your arms or moves your center of mass forward. Looks like that gym membership is going to be mandatory real soon.
got a gym membership, going in today. let's see how it goes.
went pretty well, first "big" gym i've been to. lots of dudebrahs and whores with tight asses and thighs. very nice squat/deadlift racks, makes things pretty easy.
did more squats, bench press, power cleans, and pullups. the pullup bars on the rack are too tall for me to reach so i have to jump up to get them, i'm not "short" but i hate how they remind me i'm not a 6"5" gigachad
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I've warmed up and conditioned my body with enough squat reps and daily lifting that I can now start HIIT.
Fat juicy bubble butt here I cum.
I just got a gym sub again, this is the third time, hopefully I don't quit after a few months this time. The owner mogged the shit out of me, I felt like a bitch.
Replies: >>1786
good, make sure you go every other day. don't be one of those womyn that brags about having a planet shitness membership but never uses it.
went yesterday, did too much weight initially on the power cleans and couldn't get it onto my shoulders. also need to focus on keeping my back straight so it does't snap like a twig.
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