Bernd
2023-06-07 18:16:00 ⋅ 3mn
No. 273800
Tomorrow I will go to the gym for the first time in months.
Bernd
2023-06-07 18:23:17 ⋅ 3mn
No. 273805
Gym is such ans shit. Just get a powerrack and ans olybar with some weights.
Bernd
2023-06-07 18:24:05 ⋅ 3mn
No. 273806
>>273805
No.
Bernd
2023-06-07 18:24:32 ⋅ 3mn
No. 273807
>>273806
Why not?
Bernd
2023-06-07 18:28:46 ⋅ 3mn
No. 273808
>>273807
My room is small, I don't think it helps motivation working out at home, I'm a beginner, so I need the machines at the gym, the gym is provided to me by my employer, so I can just go there after work and it's ultra cheap because of that (9€ a month).
Bernd
2023-06-07 18:29:46 ⋅ 3mn
No. 273810
Gym is based.
My gym has a sauna too.
After workout I always go there and then have a cold shower.
I feel like reborn afterwards.
Bernd
2023-06-07 18:31:50 ⋅ 3mn
No. 273811
>>273808
I see. Then why didn't you go there in months?
Bernd
2023-06-07 18:35:15 ⋅ 3mn
No. 273813
Bernd
2023-06-07 18:42:18 ⋅ 3mn
No. 273815
>>273813
Extreme coldness is good for the muscles because it reduces recovery time. American athletes have cryo chambers for this.
Bernd
2023-06-07 18:45:13 ⋅ 3mn
No. 273817
>>273815
Doesn't it make the muscles contract and wouldn't you want them to relax after the workout?
t. noob
Bernd
2023-06-07 18:49:40 ⋅ 3mn
No. 273818
>>273817
I doubt that any of us trains on a level where a cold shower makes any difference at all on the gains.
Bernd
2023-06-07 19:14:38 ⋅ 3mn
No. 273825
>>273815
he looks like the "new germans"
Bernd
2023-06-07 19:25:00 ⋅ 3mn
No. 273828
>>273825
What do you mean? What is wrong with him?
Bernd
2023-06-07 19:43:55 ⋅ 3mn
No. 273836
Bernd
2023-06-08 02:19:14 ⋅ 3mn
No. 273879
>>273825
Top kek
Bernd
2023-06-08 23:47:33 ⋅ 3mn
No. 273952
>gym
Do you enjoy the smell and/or sight of partially naked men engaged in elaborate physical activities?
Bernd
2023-06-09 00:14:25 ⋅ 3mn
No. 273956
Going to the gym in your twenties is very worth it because it is the time of your life when you want to attract a partner to mate with.
Paying 3-4 hours a week is nothing if it gets you better looking women.
Also gymtime is perfect to listen to some interesting podcasts or so.
Bernd
2023-06-09 00:14:49 ⋅ 3mn
No. 273957
I mean, who says you can't train body and brain at the same time?
Bernd
2023-06-09 00:29:35 ⋅ 3mn
No. 273958
Bernd
2023-06-09 00:41:06 ⋅ 3mn
No. 273960
>>273957
me
Bernd
2023-06-09 02:35:37 ⋅ 3mn
No. 273965
>>273952
Stop projecting, weak sissy
Bernd
2023-06-09 02:57:48 ⋅ 3mn
No. 273974
>>273965
You really like being around half-naked men, huh.
Bernd
2023-06-09 03:17:33 ⋅ 3mn
No. 273977
>>273974
>half-naked men
Gyms in Bulgayria are weird, no wonder you are a sissy
Bernd
2023-06-09 05:37:57 ⋅ 3mn
No. 273983
So, OP - did you actually go?
Bernd
2023-06-09 10:48:24 ⋅ 3mn
No. 274001
>>273983
Yes.
Bernd
2023-06-09 11:10:24 ⋅ 3mn
No. 274002
>>274001
When are you going to go against?
Bernd
2023-06-09 11:26:31 ⋅ 3mn
No. 274003
>>274002
Tomorrow.
Bernd
2023-06-09 11:37:18 ⋅ 3mn
No. 274004
>>274003
What exercises are you going to do?
Bernd
2023-06-10 13:52:30 ⋅ 3mn
No. 274217
>>274003
it's tomorrow already
Bernd
2023-06-10 13:55:14 ⋅ 3mn
No. 274218
>>273800
It is gratifying for the body and the mind, obviously the first time you go you are going to get tired as hell, the first time I went I had excruciating pain in my legs for 2 days, but after that you get used to the routine
Bernd
2023-06-10 15:13:27 ⋅ 3mn
No. 274234
>>274217
Just came home from the gym.
Bernd
2023-06-10 15:16:35 ⋅ 3mn
No. 274236
>>274234
what exercises did you do? how are you feeling?
Bernd
2023-06-10 15:21:30 ⋅ 3mn
No. 274237
>>274236
Feeling good, I had some muscle soreness today and it's still present, but not too bad.
Bernd
2023-06-10 15:39:29 ⋅ 3mn
No. 274250
>>274237
Did you ogle at the females in yoga pants?
Bernd
2023-06-10 16:23:50 ⋅ 3mn
No. 274256
>>274250
It's only for the employees of the company I work for. Most of the time I'm alone. And I literally have never seen a woman there besides some granny on the weekends.
Bernd
2023-06-10 17:05:10 ⋅ 3mn
No. 274259
>>274256
did you ogle the granny?
Bernd
2023-06-10 17:08:16 ⋅ 3mn
No. 274262
>>274259
I don’t know what that means, but I didn’t do anything to her. She was doing some stretching with some other old dude.
Bernd
2023-06-10 17:09:10 ⋅ 3mn
No. 274263
>>274262
> The verb "ogle" refers to staring at someone with strong or excessive interest, often in a way that is considered impolite or suggestive. It implies a prolonged and intense gaze, typically driven by physical attraction or desire. The act of ogling often involves making someone feel uncomfortable or objectified, as it suggests a lack of respect for personal boundaries.
Bernd
2023-06-11 01:43:42 ⋅ 3mn
No. 274336
>ogle
https://en.wikipedia.org/wiki/Optical_Gravitational_Lensing_Experiment
Bernd
2023-06-12 16:52:02 ⋅ 3mn
No. 274548
Back home from the gym.
Bernd
2023-06-12 16:57:43 ⋅ 3mn
No. 274549
>>274548
what exercises did you do?
Bernd
2023-06-14 12:30:31 ⋅ 3mn
No. 274813
i also work out
Bernd
2023-06-14 14:21:48 ⋅ 3mn
No. 274830
Coming home from gym
Bernd
2023-06-14 14:25:48 ⋅ 3mn
No. 274831
>>274830
tell me what exercises you did; do it now [spoiler]or else[/spoiler]
Bernd
2023-06-14 14:39:15 ⋅ 3mn
No. 274840
>>274831
No
Bernd
2023-06-14 14:54:14 ⋅ 3mn
No. 274852
>>274840
why not?
Bernd
2023-06-14 16:52:08 ⋅ 3mn
No. 274875
>>274852
He only works out at machines. He probably does not know the names of the machines nor the exercises.
Bernd
2023-06-14 17:52:15 ⋅ 3mn
No. 274894
>>274875
or maybe he's the Bernd who said he wouldn't share his workouts because another Bernd had ridiculed him in the past
Bernd
2023-06-14 18:13:19 ⋅ 3mn
No. 274897
Bernd
2023-06-14 18:27:36 ⋅ 3mn
No. 274901
>>274897
You are missing out on a lot of potential gains if you don't listen to Bernd's expert training, diet, and steroid cycle advice.
Bernd
2023-06-15 13:28:36 ⋅ 3mn
No. 274962
>>273800
Gym is a shit. SHIT!!! I have been lifting for years. The gym is full of trollops whose extremely detailed vulvas are plainly visible through their whorepants.
Simps will defend them when they do their porno TikTok stretch routines on the bench press, or will stick out their practically naked arses doing terrible pseudo squats on the deadlift platforms.
I will never go back to the gym to lift. I have a rack and plates and two barbells. I believe that there should be an element of mortal fear in the weightlifting area, and that if you are occupying the equipment without using it you should be subject to trial by combat.
Bernd
2023-06-16 10:55:37 ⋅ 3mn
No. 275107
Just finished my workout. Not gonna go home just yet, because I still have work to do.
Bernd
2023-06-16 19:44:25 ⋅ 3mn
No. 275176
>>275107
have you learned the names of the exercises yet?
tomorrow I'm going back to the gym after over a month of spiraling out of control and doing unhealthy things and here's the plan:
group 1: single leg deadlift L/R, squat
group 2: straight leg deadlift, reverse lunge
intermission: squat jump as long as I can
group 3: side lunge, standing fire hydrant with a band
group 4: single leg bridge off bench L/R, straight leg lift
intermission: burpee as long as I can
group 5: hip thrust off bench, sumo squat
group 6: wide deadlift, supine leg raise
each group ABAB, repeat x2 + warm up and cool down
Bernd
2023-06-16 21:18:45 ⋅ 3mn
No. 275183
I just hit the benchpress and do curls until I can't anymore
have been doing it for months the results are pretty nice even if I'm missing some core strength and back exercises
Bernd
2023-06-17 07:30:03 ⋅ 3mn
No. 275217
>>275183
wouldn't it be better if you hit more muscle groups in your arms?
Bernd
2023-06-17 07:56:26 ⋅ 3mn
No. 275220
>>275217
bench hits triceps and chest curls hit biceps seems like to me the exercises I am doing now are pretty well-rounded in terms of hitting arm muscle groups
Bernd
2023-06-17 09:11:50 ⋅ 3mn
No. 275225
>>275220
how about deltoids?
Bernd
2023-06-17 09:17:22 ⋅ 3mn
No. 275226
>>275225
I am missing those as well but honestly triceps and biceps are the most noticeable when it comes to results, maybe eventually I'll expand some of the exercises I do but right now I don't feel like delts are that big of a deal.
Bernd
2023-06-17 09:24:24 ⋅ 3mn
No. 275227
>>275226
do you ever do legs?
Bernd
2023-06-17 10:18:55 ⋅ 3mn
No. 275230
I'm trying to go to the gym regularly as well. It's difficult because of depression and procrastination. But we're all gonna make it, bernds.
Bernd
2023-06-17 10:39:46 ⋅ 3mn
No. 275231
>>275227
Not really no but I have naturally strong legs so it evens out in the end. I should probably do legs since I broke my knee and got surgery a while back and never trained it to full strength since, but I am lazy.
Bernd
2023-06-17 10:48:37 ⋅ 3mn
No. 275232
>>275230
You can do it.
Bernd
2023-06-17 11:16:50 ⋅ 3mn
No. 275234
Been going twice a week for about 6 weeks now.
Yesterday my brother told me he noticed that im exercising.
can't wait to hit the gym again!
t. yet another
Bernd
2023-06-17 17:48:11 ⋅ 3mn
No. 275259
>>275230
you should set a date and just force yourself to go no matter what
Bernd
2023-06-18 14:17:08 ⋅ 3mn
No. 275373
Just finished my workout. Now to the shower and then home.
Bernd
2023-06-18 14:53:02 ⋅ 3mn
No. 275375
Bernd
2023-06-18 15:11:28 ⋅ 3mn
No. 275376
Bernd
2023-06-18 15:33:39 ⋅ 3mn
No. 275378
Bernd
2023-06-18 15:46:00 ⋅ 3mn
No. 275380
>>275230
Went against today. Even talked to the cute gym receptionist.
Bernd
2023-06-18 18:27:34 ⋅ 3mn
No. 275393
>>275380
lul i always talk to them
Bernd
2023-06-18 18:28:28 ⋅ 3mn
No. 275394
will go too in 3 hours :)
Bernd
2023-06-18 18:32:50 ⋅ 3mn
No. 275396
>>275393
saying hello doesn't count
Bernd
2023-06-18 19:11:12 ⋅ 3mn
No. 275400
>>275396
your opinions don't count
Bernd
2023-06-18 19:56:36 ⋅ 3mn
No. 275407
>>275400
are you trying to hurt my feelings?
Bernd
2023-06-20 17:00:17 ⋅ 3mn
No. 275622
On my way home from the gym.
Bernd
2023-06-21 13:39:12 ⋅ 3mn
No. 275728
Came home from gym.
Having protein shake and cheap ALDI sushi that tastes surprisingly okay for its price (5,99€).
>>275407
**today I came from rehearsal straight to the gym and the lady asked me what I play on my guitar... she was very eager to talk so I invited her to our next gig and she said she'll come :))**
Bernd
2023-06-21 13:50:19 ⋅ 3mn
No. 275729
>>275728
that's good to hear, please keep us updated
Bernd
2023-06-21 16:02:02 ⋅ 3mn
No. 275740
Gym is for faggots
Bernd
2023-06-21 17:04:46 ⋅ 3mn
No. 275748
>>275740
It really is, literally the most camouflage gay place I can think of that isn't especially labeled as gay like a gay bar or a men's only sauna
Bernd
2023-06-21 17:12:26 ⋅ 3mn
No. 275749
>>275748
There is nothing wrong with pumping some iron with your buds.
Bernd
2023-06-21 17:19:07 ⋅ 3mn
No. 275751
>>275748
there are many women too duh
Bernd
2023-06-21 17:26:53 ⋅ 3mn
No. 275754
Bernd
2023-06-21 18:06:02 ⋅ 3mn
No. 275760
came back from running laps for an hour, it's 27 degrees and I am dying
>>275754
not everyone has the courage to be out and proud
Bernd
2023-06-21 18:35:27 ⋅ 3mn
No. 275766
>>275760
based keep it up
bernd.group is /fit/
Bernd
2023-06-21 18:55:22 ⋅ 3mn
No. 275770
>>275760
True, instead they project themselves upon others.
Today is back day:
4x12 lat pull down
4x12 row pull
4x12 dumbbell lat pullover
4x12 (each arm) dumbbell single-arm row
4x12 deadlift until failure and/or Breaking PR
Bernd
2023-06-21 21:27:38 ⋅ 3mn
No. 275784
>>275760
>running laps for an hour
Are you retarded or something, do you not realize you keep coming back to the place where you started? Why not go run inna woods at least, or even better go on a bike ride and have fun riding and cruising, seeing stuff, feeling the wind and feeling free, while not putting so much stress on your joints
Bernd
2023-06-21 21:52:44 ⋅ 3mn
No. 275790
>>275784
> Are you retarded or something
yes
I was running on grass and I don't weight much, so while your concern for my joints is appreciated it's not really necessary; I usually use a treadmill but got bored
there aren't any woods close by; besides, that's how you get murdered or worse
Bernd
2023-06-21 22:40:38 ⋅ 3mn
No. 275794
>>275790
>there aren't any woods close by; besides, that's how you get murdered or worse
The only people I ever meet in the woods are old boomers walking their dogs 99% of the time, and the deeper you go the higher the chance you won't meet anyone at all, that's what's so great about it. Last time I had encountered a hunter though sitting on one of these shooting seats watching through his binoculars, that spooped me a little because he could have just shot me with absolutely no witnesses around, maybe someone in the distance would have heard a shot but that's normal, somebody shot at a deer no biggie, he could have easily picked my body up in time and loaded it unto his truck and chopped me up into little pieces and disposed of me with no trace left
Bernd
2023-06-22 10:03:13 ⋅ 3mn
No. 275816
>>275790
>woods
>that's how you get murdered or worse
What the fuck.
Past ten years I was into the woods on daily basis, mostly just an hour, but did dayhikes about weekly too. All the people I met were at least harmless and most decent. Well except the occasional wood thieving gypsies but they were busy thieving the wood (the only time they are actually busy), the don't attack noone if not fucked with.
>>275794
As for forestry workers and hunters, one should greet them openly and clearly they like those people who are straight as an arrow.
Bernd
2023-06-22 10:19:28 ⋅ 3mn
No. 275820
>>275816
one day someone will abduct you and you'll remember my words
Bernd
2023-06-22 10:30:51 ⋅ 3mn
No. 275822
>>275820
Have you tried carrying pepper spray with you at all times? Maybe then you would feel safer.
Bernd
2023-06-22 10:58:47 ⋅ 3mn
No. 275823
>>275822
maybe I will, that's a good idea
but it still wouldn't work against sneaky attacks when you don't even have the time to take the spray out
Bernd
2023-06-22 11:33:00 ⋅ 3mn
No. 275824
>>275823
You can also wear a helmet so noone is able to sneak up on you and know you out. Additionally there are these little alarms things that start to peep when you pull out a pin. If someone tries to grab you from behind you should be able to pull the pin and then hope that the loud noise distracts him good enough that you are able to pull out your pepper spray.
Bernd
2023-06-22 14:04:21 ⋅ 3mn
No. 275844
>>275824
would a loud noise distract you?
Bernd
2023-06-22 15:07:54 ⋅ 3mn
No. 275853
>>275844
It would make me very paranoid if it went off outside.
But if you are alone in the woods it wouldn't do much. However, if you are in the woods with noone around it is basically impossible to sneak up on you. As soon as someone moves in the woods you will hear him. So you should be pretty save there.
Generally, I think the chances of being randomly murdered are pretty slim, because the attacker does not gain anything from it. Imho the highest chances of being attacked would be if someone would like to rape you. And tbh the best action against this would be to not look rapable. If you could pull off a false full white beard you would be pretty safe.
Bernd
2023-06-22 15:33:26 ⋅ 3mn
No. 275855
>>275853
>the best action against this would be to not look rapable
Close to impossible for that little Polish slut
Bernd
2023-06-22 15:49:04 ⋅ 3mn
No. 275856
>>275855
Your toxicity is the reason why you are alone.
Bernd
2023-06-22 15:57:00 ⋅ 3mn
No. 275857
>>275820
Nah, I always have my cleaver and shovel with me.
Bernd
2023-06-22 16:09:54 ⋅ 3mn
No. 275858
>>275856
Your lack of humor is why you are
Bernd
2023-06-22 16:18:04 ⋅ 3mn
No. 275859
>>273800
even if you get friends, job and a girlfriend, you will find that this society at least deserves to fucking collapse. Fuck this feminist shit society.
Bernd
2023-06-22 16:23:37 ⋅ 3mn
No. 275860
>>275858
Nothing could be further from the truth. My whole life is a joke.
Bernd
2023-06-22 17:37:13 ⋅ 3mn
No. 275866
>>275853
I've been looking at those personal alarms online, half of them are pink and some of the advertisements are hilarious, like this one https://www.youtube.com/watch?v=30IZwhu02hQ at 50s - as if anyone would come running to rescue you IRL
> If you could pull off a false full white beard you would be pretty safe.
how about an obviously fake twirly mustache?
Bernd
2023-06-22 19:18:54 ⋅ 3mn
No. 275869
>>275866
Unfortunately, a thick nice mustache gives you +10% in rapability. Maybe try the glasses/mustache/nose combo.
I think a 110db+ alarm will have more effect than you think it does. This will hurt in the ears and cause a natural reaction to get away from it. If you want to get more serious you might want to look into tasers.
Bernd
2023-06-22 21:29:53 ⋅ 3mn
No. 275888
>>275869
so you're saying mustaches are more attractive than they are intimidating?
can't really get a taser since we have weird self defence laws - basically your response to an attack should be "proportionate", meaning you can't use more force than your attacker (e.g. if someone attacks you with their fists and you stab them with a knife then you're in trouble)
Bernd
2023-06-22 21:59:25 ⋅ 3mn
No. 275892
>>275859
top 3 lowest IQ poster on bernd.group right after uruguay and paul
Bernd
2023-06-22 22:15:58 ⋅ 3mn
No. 275894
>>275892
Paul is so high IQ he could take a shit in your mouth without you noticing
Bernd
2023-06-22 22:39:10 ⋅ 3mn
No. 275895
>>275894
t. top 4
Bernd
2023-06-22 23:22:38 ⋅ 3mn
No. 275898
>>275895
t. top 1
Bernd
2023-06-22 23:24:38 ⋅ 3mn
No. 275899
>>275898
nah, if you count in all the zetas i'd be far above average though
Bernd
2023-06-27 06:30:01 ⋅ 3mn
No. 276476
I’m still going regularly to the gym, didn’t miss a training day since I started this thread, but didn’t feel like reporting in the last couple of days. Why does the Pole and his SIMP entourage always have to derail perfectly fine threads?
Bernd
2023-06-27 14:32:42 ⋅ 3mn
No. 276511
>>276476
have you learned the names of the exercises yet? [spoiler]I'm not asking to be mean, I genuinely want to know[/spoiler]
Bernd
2023-06-27 14:51:09 ⋅ 3mn
No. 276512
>>276511
No, but that is, because I do not care enough and I don’t see why I would need to know the names.
Bernd
2023-06-27 15:59:18 ⋅ 3mn
No. 276521
>>276512
for the sole purpose of satiating my curiosity, duh
Bernd
2023-06-29 16:04:14 ⋅ 3mn
No. 276680
Coming home from gym
Bernd
2023-06-29 16:18:14 ⋅ 3mn
No. 276681
Just took a big shit, it got stuck there for a moment but eventually went down on its own
Bernd
2023-06-29 16:53:26 ⋅ 3mn
No. 276685
Yesterday:
5x12 bench press
4x12 inclined bench press
4x12 declined bench press
4x12 chest fly machine
And abs for lower part of the abdominal muscles (without pause 10 reverse crunches, 20 scissors, 10 leg raides, 10 pulse-ups, 20 bicycle crunches, 10 crunch kicks and 10 short bridges with weight for lower back. Repeat 4 times)
Bernd
2023-06-29 18:04:35 ⋅ 3mn
No. 276691
Boy can lift
Bernd
2023-06-29 18:10:28 ⋅ 3mn
No. 276693
>>276685
Do you work out everyday?
17 sets just for chest seems a bit excessive.
Bernd
2023-06-29 18:25:13 ⋅ 3mn
No. 276695
>>276693
>Do you work out everyday?
I try to, sometimes I cannot because of life activities.
>17 sets just for chest seems a bit excessive.
It is actually one more set than the usual, considering that those 4 exercises work exactly all the chest zones and 4x8-12 is the norm for hypertrophy. I try giving 5 sets for a little extra pump but yesterday I was lifting heavy so I only could during the start exercise.
Right now shoulders/traps day.
Bernd
2023-06-29 18:55:17 ⋅ 3mn
No. 276697
>>276695
What is your bench press max?
Bernd
2023-06-29 20:12:13 ⋅ 3mn
No. 276704
>>276697
100 kg when I was 16 (many many many years ago). Right now 60 kg because I have a rotator cuff tear that never got treated properly so I have to train smart when doing chest (those 60kg feel damn heavy) and shoulders.
Shoulders day:
4x12 standing dumbbell OHP
4x12 seated dumbbell bent over lateral raises
4x12 standing Arnold press
4x12 standing dumbbell lateral raises
4x12 standing dumbbell front lateral raises
4x12 dumbbell shrugs (here HEAVY)
Because of the aforementioned reasons when I use dumbbells I emphasize working more resistance (my muscles were tired by the last shoulders exercise) rather than hypertrophy (although it also works hypertrophy) when I do my shoulder dumbbell day. I have another routine for the next shoulders day where I use barbells with only 4 exercises where the focus is hypertrophy.
Bernd
2023-06-29 21:04:51 ⋅ 3mn
No. 276707
>>276695
>Rey Incel
Bernd
2023-06-29 21:25:08 ⋅ 3mn
No. 276709
Went to gym with a w*man yesterday night.
I was looking at her ass all the time.
Bernd
2023-06-29 22:34:18 ⋅ 3mn
No. 276718
>>276707
>loser who projects and does not train
Bernd
2023-06-30 20:54:42 ⋅ 3mn
No. 276815
>>276704
Do you feel like training everyday is worth it or do you just do it for the endorphins?`
I don't know any dedicated lifter that has done this for several years who hasn't at least one fucked up joint.
The older I get the more I come to the conclusion that doing progressive overloading for years inevitably fucks you up.
Bernd
2023-07-01 17:57:39 ⋅ 2mn
No. 276927
>>276815
>Do you feel like training everyday is worth it or do you just do it for the endorphins?
More than the endorphines or pleasure (which I also enjoy when working out) it is a matter of health, discipline and self-improvement.
Regarding the other things, if you train smart (knowing your limits and pushing them but in a way respectful to your body) you won’t suffer injuries. My rotator cuff tear was done during a fight so it’s another story.
Bernd
2023-07-02 12:38:00 ⋅ 2mn
No. 277034
Finished workout. Now to the shower and then home.
Bernd
2023-07-04 16:45:26 ⋅ 2mn
No. 277338
Coming home from gym
Bernd
2023-07-04 16:56:44 ⋅ 2mn
No. 277340
>>277338
What a life
Bernd
2023-07-04 18:33:23 ⋅ 2mn
No. 277356
>>277340
Quite good innit
Bernd
2023-07-04 21:00:31 ⋅ 2mn
No. 277372
Legs day
4x12 hip abduction
4x12 squats
4x12 leg press
4x12 inner thigh abduction
4x12 leg curl
4x12 leg extension
4x25 seated calf raises
4x12 standing calf raises
Bernd
2023-07-04 21:25:00 ⋅ 2mn
No. 277374
>>277372
how long does it take you to complete these?
Bernd
2023-07-05 15:12:10 ⋅ 2mn
No. 277445
My shoulder hurts like hell. I think, I’m doing some exercise wrong…
Bernd
2023-07-05 15:29:16 ⋅ 2mn
No. 277447
>>277445
Do you do shoulder press on a machine?
Bernd
2023-07-05 15:37:34 ⋅ 2mn
No. 277448
>>277447
I do it lying down with two dumb bells
Bernd
2023-07-05 15:42:34 ⋅ 2mn
No. 277449
>>277448
Do you do benchpress?
Bernd
2023-07-05 15:44:48 ⋅ 2mn
No. 277450
>>277449
On a machine
Bernd
2023-07-05 15:47:29 ⋅ 2mn
No. 277451
>>277450
In this case the only advice I can give you is to not ignore it. If you just continue it will get worse and worse until something is fucked up permanently. Try to identify which exercise causes it and fix your form or do something different instead.
Bernd
2023-07-05 16:02:26 ⋅ 2mn
No. 277452
>>277451
Okay, thanks. Do you think it could also come from chest exercises?
Bernd
2023-07-05 16:07:16 ⋅ 2mn
No. 277454
>>277452
When you do bench press in a vertical line it wrecks your shoulders. But a machine should take care of that. You should also pull your shoulder blades back. This will take load off your shoulders.
Bernd
2023-07-07 00:06:44 ⋅ 2mn
No. 277626
>>277374
From 1 hour to 1 hour and a half. Other routines are from 45 min. to 1 hour, this one is the longest.
>>277445
>>277452
>>277454
Watch out for rotator cuff injuries, they are the most common when doing wrong chest exercises. The same principle he posted for dumbbells applies for barbells too. I also recommend you research about the scapular function when doing chest exercises so you can get a better form and technique.
Bernd
2023-07-07 00:28:39 ⋅ 2mn
No. 277631
>>277626
>Rey Incel
Bernd
2023-07-07 00:46:52 ⋅ 2mn
No. 277633