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★ Routine Design for Dummies 1.0

eknight

178

2 yearsSamanthaOlivier (10): I remember when the all we have about the internet was a Dial-up and shity websites. Now, we have a community of people that are willing to help - that is inspirational as hell! Just by reading this thread you can collect a lot of information and start with your fitness goals. Everyone can easily find a workout, meal plan, great gym wear online and always needed motivation. Good work - I love you guys! XD

★ Simply Shredded FAQ - Read before posting!

Frostshock

38

3 yearsRyanEdward (10): Awesome post

Diet help

Junk886

3

15 daysJunk886 (1): I'm in a wheelchair so my cals are so low I only burn my bmr

Covid time

A_em

4

1 monthPikadrew (19): Been working out in the home gym hit bench pr their at 334lb(151.5kg) https://youtu.be/axGvN_p2FH8 (—-here’s vid of it

Im A little too Skinny.

AmosXD

3

3 monthsYeags (1144): Food prep make it a point to eat a certain amount at a surplus each day. It’s hard but if you want to grow it’s a must

Ullefurgh as a drink in everyday life?

keylemike

1

5 monthskeylemike (13): Hope everyone is doing well here. I need a little bit of help about drinking Ullefurgh. This is a kind of drink which can be used as an alternative of others drinking water. This not only refresh mind and body but also fulfill thirst as well. Does anyone try this kind of Ullefurgh yet for yourself?

Lower back (please help)

acoble02

2

5 monthsFishbulb (28): Haven't checked this site in away, hence the delay...Do direct work on your hips, glutes, hamstrings religiously. I'm the only guy in the gym who uses the adductor / abductor machines as well as the glute/hamstring kickback machine (where the cable is around your ankle), in addition to my normal leg day stuff (squats, split squats, ham stuff, unfortunately I don't do deads anymore, etc). Throw in some glute bridges - one leg and two - and...

GZCLP Training Log

adale

1

6 monthsadale (73): Just started GZCLP 3x a week. Haven’t worked out in over 4 months. Also lost 10lbs over this time. I now weight around 163lbs. Starting easy and working my way back into the weights. Heaviest weights I ever lifted were S:275lbs B:210lbs D:330lbs at 172lbs A1 Tuesday, December 17, 2019 at 7:43 PM Squat (Barbell) Set 1: 125 lb × 3 Set 2: 125 lb × 3 Set 3: 125 lb × 3 Set 4: 125 lb × 3 Set 5: 125 lb × 10 Bench Press...

Desserts

SertAlut

1

8 monthsSertAlut (1): If you like to try smt new, cook mirror cake recipe Galaxy mirror mini cakes or big cakes (depend on your tastes and the fact whether you want to show the cuteness of small version) are the works of art and the real delight for your eyes.Galaxy themed cakes have smooth texture of brownies, cocoa mousse (or heavy cream) and colorful glossy gelatin glazes.Galaxy mousse cake will have success at any parties with the look of sphere miniature of...

Bone In Chicken Breast Recipe

Lamack

4

8 monthsSertAlut (1): I like smoked meat Cooking beef brisket this way not only makes it tender, it adds a smoked flavor that is absolutely irresistible. It doesn’t matter, if you’re eating it with your kids and family or planning a romantic outing with a loved one, smoked brisket is always a hit. how long to smoke brisket per pound And this one This recipe is incredibly easy and time saving like other pellet smoker recipes. Just under 40 minutes you will...

Vegetable recipes

Greewat

5

9 monthsSertAlut (1): Super! Potatoes are a most universal side dish. Or maybe even main course? There are different potato recipes that provides endless ideas for any type of meal. Mashed and baked, fried or roasted, stewed, find your favorite potato recipe here potato recipe

Long time

the1

5

9 monthsezvmoneybeast (1348): Damn crazy time flies. I remember asking a random dude what to do in the gym when I first joined lol

Which OG Members are still here

ezvmoneybeast

23

9 monthsezvmoneybeast (1348): Dang this is interesting . Joined when I first joined a gym

Yearly update 3 plate bench

Pikadrew

1

9 monthsPikadrew (19): It has been a year since I pushed 280 on bench.A year later I’m back on vacation recently just weeks ago I got 315. Also going for 320+ here at up north at a 85 pound lighter bodyweight of 245 all the way from 330 https:// https://youtu.be/C6ITLqz4hIU

Useful Tips

Lamack

4

9 monthsLamack (1): Baked salmon is a delicious fish dish. Served with veggies, rice, used for salads and sandwiches, it’s a healthy dinner option, packed full of good nutrients, such as essential fatty acids and protein. But how long do you bake salmon? All the secrets here - How Long To Bake Salmon - https://club.cooking/articles/how-long-to-bake-salmon/ https://www.stronger247.com/cached/442945c4f2db4a9e75b0587927dd7a45.jpg

Test

mikew

1

9 monthsmikew (11494): Just testing - hope everyone is well.

Patrick

Holodrum

1

10 monthsHolodrum (1): Anyone remember this guy who won the NPC? clickable text

Custom Fitness Shirts For As Low As 17$

biohacked

1

11 monthsbiohacked (1): Hey, created a tutorial on how to get fitness/sports t-shirts with your own designs for dirt cheap - use my discount code: FIFTEEN on checkout! https://www.youtube.com/watch?v=P-3SJrQjb_s It's pretty fun to mess around with these! Got 2 with my cats photo lol

Need help with calculating proper dosage for Clenbuterol

hmongsican

3

11 monthsSheshin77 (1): Hello Guy, To help you measure the dosage for clenbuterol, I found a way that would provide a safe answer. Just fill in the fields according to your needs and you will get the answers quickly. Try it a little bit, you'll be satisfied. This is the page https://clenbuterol-steroids.com/free-advice/

Important Advice and Useful Tips on Hiring Personal Trainer

robinsonsjacob

1

11 monthsrobinsonsjacob (1): Today, you can see that there are many people that searching the methods to stay fit. For their needs, a gym with best and experienced trainer is an excellent place. Anytime Fitness Personal Trainer is professional in the world of fitness and gymnasium. They fix goals and set workout regime for the people who consult them. In return they charge fees for their services. Personal Trainer assesses their client on the basis of their height, weight...

Want to enter a bikini competition..

ewhite

9

11 monthsjennaf (1): Have you participated in this year's competition?

Anyone with sleep apnea over here?

DavidCripps

3

11 monthsDavidCripps (1): Thanks :)

My New Loggy Thingy

kickinchicken

60

1 yearkickinchicken (8717): So quick update... Hit a couple PRs last month. BP 380lbs PR SQT 430lbs PR I've been taking a break from heavy pulling. I've just increased RDL volume and started doing more GHRs. Trying to leave my lower back alone for a bit. I should still be at about a 5 plate pull. Body weight is holding at 200lbs at 8% BF after hitting a high of 215lbs at 14% BF.

Horrible shape, unsure what to do

horrificShape

3

1 yearkickinchicken (8717): The first thing you should do is take your honest measurements and get a set of calipers to check your actual body fat. Then remeasure periodically if you really want to know your progress. If you don't then you're just guessing and that's the biggest reason why people don't stick with it. I'd tell you that your split is all wrong but at this point as long as you're sticking with something than go for it. But if you really want to train...

Medical Marijuana

Toffie02

1

1 yearToffie02 (1): Using marijuana doesn't make you an addictive person, what Miss Universe Catriona Gray answered in her Q&A question “I'm for being used in medical use but not so for recreational use. Because I think if people were to argue, 'what about alcohol and cigarettes?' So everything is good but in moderation." Some people used marijuana for medical purposes, as one of the users i found this...

HustlingHats training log

Hustlinghat

71

1 yearHustlinghat (85): Today's Squat workout Squat: I missed my attempt at 147kg/324lbs for a single. I wasn't too surprised. Instead I hit: 2x1 with 140kg/309 + 2x1 with 136kg/300lbs and 1x1 with 143kg/315lbs Paused squats: 1x1 with 115kg/ 253lbs, 2x1 with 120kg/ 264lb, 2x1 with 123kg/ 271lbs Overall not happy but not too disappointed. My current maxes as of this week are: Deadlift: 174kg/383lbs Bench:85kg/187 lbs Squat: 143kg/315lbs Which overall is a...

Cardio Motivation

randallkevin

9

1 yearfitnessfreaky (1): Motivation comes with dedication when you love what you are doing. Thats why you should choose a sport which you actually enjoy rather then just doing what is most effective. I can highly recommend BMX riding for your cardio workout, as the ability to always choose new routes or try different things. keeps this sport fresh - at least for me. In addition, there a lot of great bmx communities out there like the guys from here. The technerds there...

Lets Try This Again

adale

19

1 yearadale (73): MPT Glute W4 Saturday, March 9, 2019 at 6:09 PM Trap Bar Deadlift Set 1: 175 lb × 10 Set 2: 175 lb × 10 Set 3: 175 lb × 10 Set 4: 175 lb × 10 Lunge (Dumbbell) Set 1: 30 lb × 7 Set 2: 30 lb × 7 Set 3: 30 lb × 7 Set 4: 30 lb × 6 Romanian Deadlift (Barbell) Set 1: 115 lb × 10 Set 2: 115 lb × 8 Set 3: 115 lb × 8 Squat (Barbell) Set 1: 135 lb × 10 Set 2: 135 lb × 10 Set 3: 135 lb × 10 Set 4: 135 lb × 20 MPT Arms & Shoulders...

Labrum tears in both shoulders

Rawsteel

2

1 yearHustlinghat (85): Sucks to here about the injuries bud.

I need new workout clothes, any suggestions?

kickinchicken

9

1 yearFishbulb (28): I like Nike outlet stores and Walmart's Russell stuff for training clothes, but Old Navy has become my go-to, surprisingly. They've got a decent little workout section and it's crazy cheap.

Will it help if we hire a birth doula?

Kevin01

4

1 yeareknight (58109): Depends. How much does she weigh? 🤣🤣🤣 -3X

bowflex owners feedback

akmacedog24t

5

1 yearkickinchicken (8717): I thought that was just called... flexing :D lol https://www.stronger247.com/cached/694c04b00d3aa5831eb0f66de96b9678.gif

HI

akmacedog24t

4

1 yearkickinchicken (8717): @akmacedog24t What's up! What's the AK for?

New lifting log. Time to start logging again

lolssons

89

1 yearHustlinghat (85): X2 man. Haven't interacted with you but have been reading this. Hope all is well

Weightlifting running your teeth?

DavidCripps

1

1 yearDavidCripps (1): My dentist in Brampton is very concerned at the state of my teeth. I don't grind them, so he concluded that I must grind in my sleep and is fitting me for a mouthguard. Basically, he said that I have the wear and tear on my teeth that he would expect to see on someone over the age of 50 (I'm 36). It didn't occur to me until I was working out the next day that all this damage likely is due to clenching them while working out. I plan to buy a...

Severe neck and back pain

DavidCripps

4

1 yearDavidCripps (1): Thanks for the advice guys

Rate my workout

stefant561

4

1 yearAnneBarron (1): Are you focusing on any one area?

Body recomp possible?

jjothshxh

4

1 yearYeags (1144): 6’1” and a 175 doesn’t sound like you could have to much fat. You can get stronger on a deficit but very hard. I’d Clean bulk to make it easier to build muscle. Smith machine bar once? Your gonna need to get stronger and to get stronger you need food. I wouldn’t worry about fat right now the more muscle you have the more fat you’ll burn... you want a lifestyle change .it takes time.

leg pain after running

DavidCripps

3

1 yearkickinchicken (8717): Sounds like you may even have shin splints, which can be posterior as well. And possibly some ligament damage like @FiremanSi said, or simply inflammation/tendinitis. Did you do the wall test yet?

Where do i go from here?

romrom57

4

1 yearBigJ (1): A bulk is needed.

How long do I need the therapy

DavidCripps

3

1 yearFishbulb (28): As stated above, not a doctor...but I've dealt with back / sciatica issues stemming from a few herniated discs for a while and tried a variety of things: a couple of epidurals, physical therapy, trigger point injections, a LITTLE bit of chiro (they make me nervous), and about 1.5 years of traction therapy 3 days per week. The back / core (hips, glutes, etc) got stronger, but the sciatica never went away... ...until I bought an inversion table...

Just wanted to say Hello :)

A_em

1

1 yearA_em (2415): Hi guys and gals! Long time no see. I just wanted to pop in and say that after a year and a half of break I was back to the gym this morning. My work and company have totally consumed me for all those months. But I am proud of myself today :angel:. Also it was delightful to remind myself how good it feels to lift some iron :heart: And I am not that weak as I thought I'd be :cool: I've been doing also thai boxing twice a week for two...

im16 is cutting a good idea?

WorkToBuild

4

2 yearsFiremanSi (42408): Yeah absolutely. Just focus on your program(progressive overload), nutrition and recovery !!!

Max deadlift for a 15 year old

Wicmit17

9

2 yearsWorkToBuild (1): man im 15 and i deadlift 250 is that really bad?

Pain in chest and back

DavidCripps

2

2 yearsFiremanSi (42408): I’d go for an MRI before looking for help and potential muscular issues on an online forum bro.

Has anyone ever benefited from traditional acupuncture?

RachelWS

2

2 yearsFiremanSi (42408): How about moisturiser and a caloric deficit ??!! Help the face and the weight ! More of a chance of actually working !!

Hey!

Dirkenhiemer

6

2 yearsDavidCripps (1): Hello all!:D

Lower back pain

Mustbenice

4

2 yearsDavidCripps (1): Try to work out a bit more on your back. That might help you.

Can I Drink Tea?

evegrant

11

2 yearsobiepowlowski (1): Hi, I used to drink tea when I was younger, now I drink coffee. I am a coffee-addicted person, however, I know that drinking tea before or after sport is an okay process. It is very good and worth for your body to drink more water/drinks per day especially when you get wet and lose a bit amount of water. I consider that you have to go ahead with this moment and don't worry.

Stopped dead in my tracks

Thedude1967

5

2 yearsjostrosky (346): What? You can leg press, Body weight lunges, sprints, you can do the flye machine with your wrists on the bar, i mean i could go on