#Workout stuff

[artvaris]

I shared my full beginner workouts on bsky since some folks asked about them. This is an example of a beginner program where you train 2 times per week, alternating these 2 full-body routines. Rest between workouts for a few days. Low-impact cardio, such as walking, can help with recovery during your rest days (active recovery). With 2 full-body workouts per week, you're hitting all the major muscle groups at least twice a week, which is often recommended if your goal is hypertrophy (growing muscle) even as a beginner. Always remember to warm up both your upper and lower body before working out to avoid injury. You can do mobility exercises with a resistance band and a stick to warm up your upper body. With lower body, you can warm up with movements such as leg swings, ankle & heel raises, box step-ups etc. This workout has a slightly bigger focus on the upper body since my goal was and is to achieve a more masc-reading physique. It also has a bit higher volume per workout compared to some workouts since back then I tried to squeeze in a lot of upper body exercises into two days. You can lower the amount of sets if you wish to do 2-3 sets for example. Workout 1 ✦ Lat pulldown 4x10 ✦ Shoulder press (dumbbell) 4x8 ✦ Glute kickbacks 3x10 ✦ Single-arm cable rows 3x10 ✦ Leg Extensions 3x10 ✦ Leg curls 3x10 ✦ Pec fly 3x10 ✦ V-ups with a dumbbell (moderated if needed) 2x15 Workout 2 ✦ Leg press 3x10 ✦ Chest press 3x10 ✦ Back extensions 3x8 (use plate weights for extra resistance) ✦ Bicep curls (regular) 4x10 ✦ Bicep curls (hammer) 4x10 ✦ Rear fly 3x10 ✦ Single-leg calf raise 2x15 (each side) ✦ Prone IYT raises 3x8 (you can use small weights if you want/can) To grow muscle, use challenging weights - but make sure your form is still good, don't try to lift too heavy at the expense of technique or risking injury - and aim for progressive overload. The last few reps should feel rather hard, especially when it comes to your last set, and give you that muscle burn sensation. This is a good indicator that you’re training hard enough for hypertrophy (muscle mass growth). Remember to rest enough between sets, about 1-3 minutes depending on the exercise. With this program, I recommend doing progressive overload by increasing your weights as you get stronger. With some movements - such as back extensions, V-ups, calf raises, and prone IYTs - you can add both weight and reps if you wish, so for example, at some point you would do V-ups 2x20 and also increase the weight you're holding in your hands.

[swole-beard]

[mactiir]

I just started doing HEMA, is there any workouts I can do so I’m not worn out at the end of a single bout?

You probably won't like this answer but, running.

Understand I'm RELATIVELY new to HEMA (less than 2 years) and also fairly new to being non-sedentary (couldn't run a mile before this year and only started sort of working out ~3 years ago), so I am not an expert. But Sparring WIPED me when I started. I cross trained with climbing for several months, figuring strength and balance were the trick, especially since my arms and back were sore CONSTANTLY at first. And climbing helped like, a tiny bit, but I still had zero capacity for long or multiple bouts. Then I picked up regular running specifically to increase my endurance for steel kit HEMA. In 3 months of regular cardio I went from fencing like, 2 bouts a day max before I was too wiped to continue, to fencing 5-6 high intensity bouts in a day with a energy to spare.

And, honestly, running sucked ass at first. I took 5 months to complete a "9 week" couch-to-5k program. I walked over 90% of my miles for the first month. But holy shit, I feel like a fucking Olympian in the ring. Even when my technique needs work I'm literally running circles around fencers whose only cardio is fencing.

Strength is good too, but I hate weights so I do body weight stuff around climbing. Exercises focused on the upper back and shoulders are useful specifically for longsword. These can be low-weight, since swords aren't honestly that heavy (although strength can be useful in tourney bouts, strength building is a different story from 'doing bouts without feeling like death'). Bicep and tricep curls, chest presses and overhead rows will all make it so your arms/back/shoulders don't get tired. But for me, and for a lot of new fencers, the limiting factor is cardio, cardio, cardio. Do more cardio. Take as much time as you need to build up to regular and comfortable cardio, but. Seriously. Do cardio.

[onefitmama]

I’m not following any real training plan right now but my goals are to get stronger, increase muscle definition, and get better at running.

Here are my current stats

5’2”

138lbs

Squat 200lbs

Deadlift 205lbs

Bench press 125lbs

OHP 60lbs

1 mile run time 11 minutes

5k time 34 minutes

10k time 1 hour and 12 minutes

1/2 marathon time 2 hours and 48 minutes

It can only get better from here!

[scarlet-riot]

did my half-marathon today! finished in 2 hrs 21 mins which is about what i was expecting, and while i was lowkey hoping to finish under 2 hrs 20 mins, i did also start my period literally half an hour before the race and felt like i had knives in my thighs the first few kilometres which is ofc a great way to kick things off, so all things considered i'm satisfied :P

[strawbynrobyn]

Stopped my workout early bc I kept thinking about how I "couldn't do it" and bc "it's not working"

Brain wtf

[artfulfable]

still thinking about my coworker being like, "you have to hate your body to reach your workout goals" and I'm like, why punish your body into the shape you want instead of nurturing it into the shape you want?

you can't hate yourself into loving yourself, ain't ever gonna be satisfied with your body if you only feed it hate and disgust

[wild-9-women-fashion]

"Pinspark Women's Long Sleeve Workout Shirt: 1/4 Zip Pullover for Active Gym Sessions, Running, and Hiking, with Innovative Watch Holes for Added Convenience."

"Versatile workout shirt: 1/4 zip with watch windows, hidden pockets, thumbhole sleeves. Lightweight, moisture-wicking fabric for outdoor activities, running, hiking. Stylish, functional design in various sizes for a flattering fit."

Click here

[swole-beard]

[stargirl230]

rock (a sweetheart) vs rock (candy)…who will win??? 🍬

Full piece I did back in 2023 (help that was two whole years ago) for @rriotzine

leftovers sales are open now!

(no reposts; reblogs appreciated)

[svtskneecaps]

FUCK IT!!!! I MISS WHEN MY MINECRAFT SERVERS HAD CULTURAL EXCHANGE IN THEM!!!! I MISS WHEN MY MINECRAFT SERVERS HAD LANGUAGE BARRIERS IN THEM!!!!! I MISS WHEN WE WERE ALL CRAMMED IN A PIT TOGETHER SCREAMING AND SHAKING AND SOBBING AND CONFUSED AS ALL HELL SITTING IN THE TUMBLR LIVEBLOGS HOLDING HANDS AS WE ALL EXPLAINED WHAT THINGS MEANT, WHAT THE REAL WORLD CULTURAL CONTEXT WAS, WHAT WAS GOING ON IN BITS THE TRANSLATOR COULDN'T GET!!!!! FUCK IT!!!!!!! I'LL TAKE ANOTHER GODDAMN PURGATORY!!!!! GIVE ME A BUNCH OF PEOPLE FORMING SIX PERSON FAMILIES OVER THE SPAN OF THREE TO FIVE DAYS!!!!!!!! GIVE ME THE EVIL SHADOW GOVERNMENT THAT NEVER MADE ANY GODDAMN SENSE, GIVE ME THE STUPID FUCKING EYE WORKERS THAT WERE AGGRAVATINGLY UNBEATABLE, GIVE ME THE CONFUSING ASS BLACK CONCRETE STRUCTURES THAT WENT BASICALLY FUCKING NOWHERE!!!!!! I'LL TAKE IT ALL IF IT MEANS I GET A FRENCH MAN AND A GUY FROM LUXEMBOURG AND A WOMAN FROM SOUTH KOREA SHOOTING THE SHIT IN A MINECRAFT PIT STARTER HOUSE AGAIN!!!!!!!!!! I'LL TAKE IT IF I GET BRAZILIAN PORTUGUESE AND FRENCH AND ENGLISH AND SPANISH SITTING AT A FUCKING TABLE IN A SECRET UNDERGROUND MEETING ROOM THEORIZING ABOUT A MINECRAFT CHARACTER WITH AN APPEARANCE BASED ON A JOKE ABOUT A GUY'S DOG BEING AN AMERICAN CONSERVATIVE!!!!!!! GIVE IT BACK!!!!!!!!! GIVE IT BACK!!!!!!!!!!!!

[scarlet-riot]

the agony has marched on into post-race soreness + still period, i can hardly move omg

[laneblooms]

stay on track

[swole-beard]