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File: 1458575215895.jpg (31 KB, 456x320) Image search: [iqdb] [SauceNao] [Google]
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Alright /fit/ I need help.

My OHP is completely garbage, I didn't realize how under developed my shoulders are. II can barely break 75 pounds and it's a God damn embarrassment.

How do I make progression with this fucker?

I am also a recovering fatass eating at a deficit, I'm not expecting to 1pl8 OHP by the end of the week but there should be some progression in my strength right?
7 replies and 2 images submitted. Click here to view.
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>>36512811
Lots of protein.
Lift with intensity
Push yourself and focus on form

Congrats on the weight loss.

A big factor is also the "don't be a bitch" factor. Progress is difficult, if you have worked harder on the toilet than in the gym, you need to rethink.
>>
>>36512856
Alright, thanks anon.

I can push myself with my other lifts, but something about the OHP just kicks my ass.

Ironically, I love the lift itself but am frustrated by the lack of progression.
>>
>>36512897
read the ohp chapter in starting strength, it's likely your form is fucked up. Make sure to get your head under the bar asap, make sure you are forming a straight line with your body when you lock out, use a very narrow grip - literally as narrow as you can tolerate. OHP is something that clearly separates lifters from non lifters, I was doing 85 lbs sets for reps as a beginner weighing 135lbs while my 6'4 220 lbs roommate couldn't do more than a few reps because he didn't lift, didn't have...
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That time I was ISIS:
>be me
>half Arab
>gonna go workout at the YMCA
>don't actually have a membership, just sneak in
>Arnold did it, for the gains
>gonna sneak in through back door, but stupid bitch Mexican janitor almost catches me
>ohfuck.jpg
>friend who sneaks me in ends up getting me through front door
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9 replies and 4 images submitted. Click here to view.
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>>36512232
>lots of YMCA employees start coming around me and asking for my membership
>bright idea to respond in Arabic and act like a foreigner
>don't actually know how to speak Arabic (dad left when I was a wee lad), but know the general way it sounds so I start speaking gibberish
>employees slowly saying "membership"
>motherfucker are you retarded?
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>>36512244
>>
>>36512232

[bombs internally]

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for building muscle - how soon after a workout should you eat protein for it to be effective? i can't eat anything for at least hour after a work out
9 replies and 1 images submitted. Click here to view.
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>muh anabolic window

Just fucking eat.
>>
It's actually like 4 hours or something like that.

A whole lot longer than people think. And it has mostly to do with increased protein synthesis during that time. Not sure if it has any actual effect on muscle tissue.
>>
so the 30 minute window thing is a myth?

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Awkward noob here with quick question. What makes a good gym?

I'm going to look inside a local one tomorrow, and I'm not really sure how to judge it. It's independent and quite small.

I'll be starting /fit/s standard procedure workout from the sticky.

For a routine, do I drive there fully changed or am I supposed to bring a bag and a changing room and just, idk, walk in and start pumping it or do I stretch or run first? Also what is the traditional thing to do if someone else is using the equiptment I wanna use? Do I just sit there...
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10 replies and 1 images submitted. Click here to view.
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Shameful bump
>>
A good gym should have the following traits:

- Be accessible at the times you need to use it.
- Be accessible in a decent time span. Nobody wants to drive for an hour to get to their gym.
- Be accessible in terms of cost. You should be able to afford your gym.
- Have all of the equipment you are going to need for your routine. While nobody can guarantee what their future routines are going to be, it is a good idea to pick a gym that has most if not all of the equipment your routines call for.
- Proper safety equipment. You should have safety rails which you...
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>>36512048

Continued:

Do not static stretch (such as touching your toes) before lifting, it is a good way to pull a muscle. Instead, you should do a warm up set or two for each exercise. For example, if I am squatting, I would do a set of bodyweight squats and then a set of squats with the bar to warm up (this is assuming you are a beginner, if you lift very heavy your warm up sets might be done with some weight on the bar, it is all dependent on your abilities). Once done with your warm up sets, you then do the...
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How long until I get ripped with this workout (three times a week)

x20 push ups
x10 sit ups
xF crunches
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>>36511569
>>
2 weeks
>>
Is it just me or are there more "read the sticky" threads today than normal

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Former fat faggot here. Lost 53 lb (24kg), currently at 5'7" 132 lbs (1,7m 60kg). I've been working out by myself at home, since I can't afford a gym nearby.

How am I going? Any tips?
7 replies and 2 images submitted. Click here to view.
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>>36511391
>Former fat faggot here
boy, do i have news for you
>>
>>36511419
Well, I'm just getting started. Believe me, it was even more atrocious.
>>
>>36511391
Bumping with delicious yoga.

>be me, 5'7 manlet (still haven't learned)
>still DYEL almost 3 years lifting
>maybe could pass as going for otter mode if I cut
>gf tells me she hates that I'm shorter than her
>refuses to wear heels
>went to nice place for dinner, she wears flats
>don't want little manlets running around when kids start popping out
>what...
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>>36511325
first off, being insecure about your height makes it way worse. Secondly, fuck your girlfriend off.
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>>36511325

yeh man u sound like a fucking teenager so i just hit the report button there..So i hope u get banned u fucking fag..
>>
>>36511398
You guys are the best <3

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>tfw 5'8
>gf is 5'7
>looking at ourselves in the mirror
>she deliberately hunches herself over and bends her knees to make our height difference less noticeable
>says "i wish i was shorter"

i want to kill myself
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>>36511299
Then fucking do it, fuck!
>>
cant find the subscribe button on this epic blog for some reason
>>
>>36511299
Penis size?

ive been lifting for a while now and i just tried out my first supplement. (pic related) This morning i got on the bench and worked my ass off and slammed a shake right after. I used 2 scoops like the directions say and ive shat nothing but stomach acid all day... help me /fit/ my asshole depends on it.
9 replies and 1 images submitted. Click here to view.
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>>36511268
That's what you get for buying shitty products.
>>
I bought that shit for the first year or so of lifting because I didn't know there was anything else. Four of my fingers ended up falling off, would no recommend.
>>
>>36511309
are you fucking serious????

> mfw just came from BvsS screening
> ripped as fuck afflick
> ripped as fuck cavill

Motivation levels are through the roof.
What sort of exercises are good to at home?
7 replies and 2 images submitted. Click here to view.
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>>36511259
how was the movie?

Idk if I want to see it, it seemed pretty mediocre
>>
>>36511259
also pushups planks situps squats lunges
>>
>>36511281

It was fucking good. Seriously. Avoid tv-board unless you want to get spoiled.

Solid 7.5/10
IMDB is at 7.9
Tomato is at 78%

Would suggest to check it out.

A wants to lose exactly 2 pounds.

A will not be lifting or doing cardio; A will rely solely on caloric manipulation.

A wants to retain as much muscle as possible such that mostly fat is targeted through the lost weight.

Would PSMF be the best in this case? As in cut the calories down by a lot but have mostly protein and some fats and carbs?
6 replies and 1 images submitted. Click here to view.
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>>36511250
kill yourself
>>
>>36511250
>A will not be lifting
>A wants to retain as much muscle as possible

A should probably not forget to take his autism pills
>>
>>36511250
>Would PSMF be the best in this case?
No. A shrink would.

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Newfag to exercising, are my arms supposed to be this sore after lifting little weights? They're so sore its not even funny, Should I stop lifting until they aren't sore anymore? They'er just little 3 lb weights that I lifted a few hundred times 2 days ago and now my arms are killing me.
10 replies and 2 images submitted. Click here to view.
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>>36511185
babby's first DOMS
>>
First workouts the hardest, my first leg day I couldn't bend my knees cuz my calfs and quads. The soreness gets less severe
>>
>>36511185
>They'er just little 3 lb weights that I lifted a few hundred times 2 days ago

Oh dear God, pls go to a gym. Or at least start a decent bodyweight routine.

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I have discovered a way to do preacher curls without a rack. You just get in a squatting position with your barbell, rest your elbows just ahead of your knees, and do curls. The weight on the bar makes it easy to lean back a little, it will hold you in place.
pic related family
8 replies and 1 images submitted. Click here to view.
>>
or you just stand and do curls and hold the bar...with your arms
>>
>>36511315
>preacher curls

Learn to read
>>
>>36511182

Woah! This idea is revolutionary. Holy shit.

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I had this whole thing about not drinking soda, and a couple weeks ago I just went and drank more soda necessary. I remember chugging down a whole 2 liter soda. I was wondering if there's excersice or whatever to bring back my sexyness.
6 replies and 2 images submitted. Click here to view.
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I use to always get complimented on it, this what it sort of looked like
>>
>>36511126
sucking dicks and I'm not even joking
>>
Do cock shoving into throat x F

Trust me.

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Achievable natty?
9 replies and 2 images submitted. Click here to view.
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he just looks severely dehydrated
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>>36511105
Sure, you can be wrinkley with no drugs at all!
>>
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face ain't natty

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