#back exercise using cable machine

[technicallyhappyarcade]

Cable Machines: Your Gateway to Versatile Strength Training

Cable machines are the epitome of versatility in the world of strength training. These fitness wonders offer extensive exercises, making them indispensable in any gym or home workout space. With adjustable weights, a pulley system, and various attachments, cable machines empower you to target different muscle groups, from arms and legs to chest and back, all in one compact setup. Whether you want to build muscle, increase endurance, or enhance your overall fitness, cable machines provide a safe and effective platform to achieve your goals. Elevate your workout routine and sculpt your dream physique with the limitless possibilities of cable machines.

[melanchoire]

Friends w/ benefits to lovers w/ Kazuha please

cw: abs riding, cunnilingus, fingering, shower sex, praise.

what your relationship with kazuha started out as a simple friendship between gym buddies ended up becoming fuck buddies

of course this started in the most innocent and harmless way possible! it was a day like any other where kazuha was following her usual routine: going to the gym in the morning

kazuha mornings were sacred. they began before the sun had fully extended its golden fingers over the city, with the quiet hum of the espresso machine and the rhythmic clatter of her gym bag being closed. the gym was her sanctuary, a place where she could shed the anxieties of her demanding job as a clerk and just... move

she knows the route by heart. the way the morning light filtered through the large windows, the familiar smell of sweat and disinfectant, the soft hum of the treadmills. everything was predictable, comforting, except today

she was used to arriving at the gym and heading to the exercise equipment, today she was heading to the cable machine, ready to begin her shoulder workout, but what she didn’t expect was to see a pretty girl using the equipment she was planning to use, and above all, using it the wrong way

kazuha hesitated for a moment. she wasn’t one to interfere. the gym was a space for everyone to pursue their own goals, regardless of their experience. plus unsolicited advice was rarely welcomed, but the girl was practically begging to get injured. each rep was irregular and not continuous, putting excessive strain on her back

but kazuha is a very polite girl with good manners and a good vocabulary when it comes to girls and especially those pretty ones!! so she approached with a sigh. “excuse me. i couldn’t help but notice that you’re using the cable machine. are you familiar with it?”

that’s when you look at her embarrassed. “oh, nothing much. i saw someone else using it and thought i’d try it. am i doing something wrong?”

BINGO! kazuha only needed that to have an excuse to flirt ❤️ “yes, indeed, your posture is somewhat incorrect. perhaps i could offer you a little advice? i’ve been using this machine for a while.”

and this is how it starts. kazuha being your “trainer” and you being her cute little apprentice, but you really tried hard! Kazuha noticed that you took her instructions literally or listened to her advice when the changes in your body began to be noticeable when you wore sports bras or leggings… kazuha was thankful that it was more than common to wear sportswear to the gym, because otherwise, she would have been called a pervert for staring too much at a woman’s ass and tits!

although sometimes perversion won over her: chatting with her while you two run on the exercise treadmills, she was concentrating more than she should on your slightly shaky tone of voice and how your breathing sounded a bit labored, imagining if that was how you would sound when she was fucking your brains out 🫣 or when you asked her for help with stretching because she knew the correct techniques and routines for the type of training you were doing, but her mind wanders to inappropriate thoughts as she places her hands on the back of your knees and pushes them against your chest, imagining that’s how vulnerable you’d look beneath her… she may be a pervert, but you were teasing kazuha!

once she also asked you for help with one of the exercises in her routine. this was a hip lift, but for some reason, she makes you sit on her lap while she remains lying on the yoga mat?? kazuha excuses herself by saying that her muscles and abs will become stronger and more prominent if she applies some weight to the area, and well, you’d be a bad friend if you denied a favor to a friend who has been helping you for a long time 😤 every time she lifts her hips into the air you remain seated on her pelvis, your hands resting on her abdomen or perhaps on your own thighs… but this perspective gives her enough motivation to do long and exhausting reps because she imagines you’re riding her strap while she thrusts into you from below 🥰

you guys relationship changed completely when you fucked in the gym showers 🤗 whenever you went to take a shower kazuha said that she would go too because she stank and her body was sticky due to sweat, there were even times where kazuha might have had a lack of training, but she wouldn’t miss the chance to see a pretty girl without clothes! she shamelessly looking at your body while you shower, especially when you close your eyes enjoying a comforting bath after a long and tiring day

but one day she just couldn’t resist and decided to make a move once and for all. this time, you noticed her look (actually, you were aware of that, but you were a bit of a slut and you liked to play at being naive and not notice how your friend was practically fucking you with her eyes!!) because she broke the silence of the room “you’re very pretty, (y/n). i see that my advice has given you effective results.” and suddenly she's in the same shower as you and shamelessly touching your abdomen?? you didn’t notice when she joined you because the whole time you had your eyes closed as you washed your hair, opening them when you felt her voice closer to you and her hands on your body

kazuha pinning you against the wall while you two kiss 😵‍💫 she thought it would be much harder to make you hers, but because of the desperate way you kissed her back and practically clung to her body desperately, she knew you wanted this as much as she did!

kazuha lifts one of your legs up to her waist, holding your thigh against her side and exposing your needy, soaked pussy to her gaze 🤤 she wastes no time and sneaks a hand between your legs, two fingers buried deep inside your pussy, pumping her digits rapidly into your messy cunt and enjoying the splashing sound her fingers make as they go in and out of you as they begin to mix with the sound of the running water from the shower head

and as much as kazuha would have loved for everyone in the gym to understand that she was the one making you feel this way and no one else could dare try to make a move on you, she had to kiss you to shut you up because you were starting to get too loud and she didn’t want to face any harsh consequences from the gym staff

after that fucking in the showers after an exhausting workout became the second part of your training routine at the gym… kazuha also doesn’t mind getting on her knees between your legs and eating your pussy like she’s been starving all day, it was her way of calming her friend’s tense muscles after working hard at the gym 😍❤️

the outings where kazuha invites you to her apartment to have dinner or watch a movie ending with kazuha sitting against the back of the couch, you straddling her with your back to the tv and riding her abs, turning you into mush as you grinded your pussy against his firm abdomen and made everything slippery due to how much you were dripping, having to place her hands on your hips and guide your movements because little by little you were starting to become more needy but at the same time getting tired of having to do most of the work. “having trouble up there, sweetheart? hold on tight to my shoulders, i’ll help you out a bit…” and making you rub your pussy against her stomach in a way that made you cum almost instantly from her taking matters into her own hands

but kazuha was having deep and real feelings for you, she just didn’t know if you saw her as anything more than just fucking and hanging out ☹️ she's super shy to confront you face to face and express her feelings or thoughts with you! even during sex, the ‘i love you’s were something that felt very real, even when they started out as just things that no one paid attention to 💔

once fucking was much softer and sweeter, whispers and compliments under your breath, loving and sweet kisses but without losing passion, even holding hands 🥺 that night the ‘i love you’s were more sincere than ever and came with soft glances that had a deep meaning within them

this ending with the two of you lying on kazuha’s bed without air and with a thin layer of sweat covering your bodies, lying naked next to each other while your breathing is the only thing that fills the room

kazuha turns to look at you, despite the lack of light in the room and the clarity of the moon coming through the window being the only thing that illuminates the room, you can see the shine in her eyes

“can i take you on a proper date, (y/n)?” along with a soft smile and a look full of hope and honesty

and of course you accepted the invitation to a date with the girl with a hot body but a pure heart ❤️

[cumikering]

Gym bro Soap x reader

4k | fluff After a month away, Soap came back to a pleasant surprise (part 2)

Your new building was a little far from everything. Sure, the walk to the bus stop was longer, but it meant fewer speeding cars or drunk people yelling in the wee hours of the night.

But it wasn’t what sold you on the studio flat. When the polite landlord took you there for a viewing, you passed the gym, tucked away at the end of the building. It wasn’t fancy – probably why it wasn’t advertised it in the first place, but it had all the necessities. You couldn’t ask for anything better for the price.

You weren’t into body building, but it was high time you made exercising a habit, especially now that you had no excuse to skip working out anymore.

In comfy shirts and leggings, you started going. Some days were easier, but you managed to visit the gym at least twice a week. You were proud of yourself for sticking to your commitment despite the circumstances.

See, you didn’t expect much, but the other gymgoers didn’t return your smile even when they would chat and giggle amongst each other. Needless to say, it wasn’t the most welcoming feeling. It didn’t take long for you to learn to keep your head down and stay out of everyone’s way. You started going in at odd hours for a little peace and quiet, so you didn’t feel judged and silly for even trying.

So one early Sunday when you pushed the door of the empty gym open, a relieved smile bloomed on your lips only to drop when grunts and heavy breathing greeted you. You paused in the doorway, spotting a man in a hoodie on the reclining bench.

Maybe another day.

You began your session: warming up on the elliptical before heading to the dumbbell rack. But oh, the only other man there, the same grunting one was there reracking his massive weights. Your steps slowed.

He was huge. He’d taken his hoodie off; his black undershirt didn’t leave much to the imagination. His shorts couldn’t hide his muscled thighs either. He had an interesting hairstyle - a mohawk, as if he didn’t command enough attention without it.

You spun on your heels; you could do something else meanwhile. You made your way to the pulldown machine only to realise the rope attachment was missing. You scanned the room, discovering that it was on the ground next to the cable machine… Which the man was now using.

Well, you certainly didn’t want to disturb. What if he was using it? You contemplated before he let out another strained grunt. That was a territorial display, wasn’t it? A stern warning for you to not bother him. You decided to use the bar already attached.

You’d never used this attachment - always in popular demand, but at least you’d seen people using it. You did your best; a set of 8 was a good start. As you shook off the strain in your arms between sets, you noticed the man walking over in your direction in the mirror.

Was he still using the machine? Or was your technique atrocious? It was a little heavy for you, but you controlled the negative, not letting the weights fall back and slam. Oh dear, you must have done something, judging by the frown on his face.

“How many sets left have you got on this?”

“I’m sorry I didn’t mean to jump in,” you squeaked, jumping off the seat.

“No, no. If you’ve got sets left we could work in together.” He gestured for you to sit back down.

You didn’t know where to look. He had such clear blue eyes, trimmed dark stubble lining his shapely jaw. He was far more muscular up close; his wide shoulders only emphasised his tapered waist.

His hips canted as he casually shifted his weight. “And whilst I’m here, I can spot you too if ye’d like.”

With his frown gone, coupled with his Scottish accent, he appeared far more sociable.

“Oh…” You slid back into the seat.

He pulled the bar down for you. “I like a wider grip,” he said, pointing further down the curved bar. “But ye should see which grip is most comfortable. Lean back a bit. Keep yer chest up, and pull.”

You did as instructed.

“Nice an’ slow on the way back. There you go.”

You grinned. “Oh, that’s a lot easier now!”

“Let’s do a set of ten. That’s three… Four…”

After your last rep, he helped you with the bar again as you got off the seat. “Thanks so much!”

“Am Johnny by the way.” He full stacked the machine before grabbing the bar and taking the seat. “If you need help, feel free to ask.”

You would have loved to return the favour, but with the way he made his set of twelve look like nothing, he probably didn’t need the help.

You did two more sets after each other before you headed to the cable machine. He showed you his favourite exercises there, adjusting the height and weight for you. He didn’t make you feel small about making mistakes, instead encouraging you and helping you.

After your session, you thanked him again for his help.

“Don’t mention it. It was my pleasure,” he answered with a smile before taking a swig from his water bottle.

“See you around, Johnny!” You waved at him.

When you walked back to your flat, it dawned on you that it was the first time your workout didn’t feel like a chore. It was then you realised why people preferred having a workout buddy.

It was silly, but Johnny’s little crush on you made him feel like he was in primary school all over again. Because… Well, he wasn’t sure you were even aware of his existence before that Sunday morning.

He saw you first last month after he got back from a mission. It wasn’t often that he saw a fresh face in the gym so you didn’t go unnoticed, especially not when you looked like that. You always had your head down, as if you were trying to be invisible. You might have been to others, but not to him. Sometimes between sets, you’d smile at your phone, maybe even let out a small laugh. The little he saw intrigued him.

It was irrational - he was a grown man. He could just talk to you, but he didn’t, content with simply admiring you from afar. He wasn’t your type anyway. A sweet, quiet lady like you wouldn’t like a brash man like him. And so over the weeks, if he was lucky enough to encounter you, he’d steal glances.

Johnny always preferred his workouts at an idle gym, so when he went on an early Sunday, he didn’t expect anyone to walk in on him and his ratty hoodie. He was supposed to have a run after and didn’t bother wearing anything nicer than the hoodie he went to bed in. But when he realised it was you, he ripped it off immediately. He’d never let you catch him looking like he was allergic to the shower.

He didn’t know what came over him – maybe because he was feeling ballsy with his deployment coming up later that month. But before he realised what he was doing, he was walking over to you, armed with the absurd question of how many sets you had left. It was just as well no one else was there so there would be no witnesses to the devastation, but it wasn’t one. Far from it, in fact.

When you smiled, his stomach flipped – his first time seeing it up close, and directed at him. And that smile remained for the most part until you excused yourself back to your flat.

He swore to never leave his flat looking less than immaculate. It was a good decision, because two days later, he saw you again. He made a beeline to you at the pulldown machine as you finished your set.

“Hi,” he said, helping you with the bar.

“Hi, Johnny.” You smiled up at him. “Thanks.”

Catching you wasn’t hard after that. You told him your schedule and he tried his best to match it even when you didn’t always show. This went on for another week before he finally mustered enough courage to make his move.

“Want to grab dinner after this? Am leaving fer a trip tomorrow so I’ve got nothing in the fridge anymore.”

That wasn’t a lie, but why did he make it sound like he usually cooked his own food? He hated cooking.

“Oh, sure. I was planning on getting something too. What were you thinking?”

He made you choose the place and insisted on paying, mumbling something about you picking up the bill next time. While you appeared to be timid, it was evident it was only because you needed the right company. Over the meal, he enjoyed listening to you talk about your interests. You shared a similar taste in films and recommended each other a few titles.

When he revealed his hobby of sketching, you lit up. Upon your request, he showed you some of the drawings he’d made on his phone.

“Oh, these are wonderful!” you cooed, admiring them. “I used to draw when I was younger, nowhere near as well as you though.”

“Maybe we can sketch together.”

“I must be really rusty by now.” You let out a small laugh, handing his phone back to him. “Unless you want to teach me?”

His eyes sparkled. “Of course.”

The conversation drifted to the best restaurants in the area before he told you he was SAS. He vaguely mentioned that he dealt with demolitions, and that he’d be gone for about two weeks. You seemed impressed by this, and he found it adorable how you kept rewording your questions, as if they were going to offend him. He reassured you you could ask anything and he’d tell you what he could.

At the end of the night, he walked you to your door, and you wished him all the best for his mission with the kindest smile. He promised himself he’d be back soon to see it again.

As Johnny drove to base the next morning, still buzzing from the night before, he kicked himself for forgetting to get your number amidst his excitement.

But maybe it was just as well he forgot.

Countless times he’d been described as a mutt by people on base – too eager and impatient. Gaz had told him he pushed women away with his unfiltered enthusiasm. It was a concept he’d never been able to completely grasp: why would you want people to not show you how much they liked you? He knew he preferred that over someone who played games.

But over the years, he’d been rejected and left hanging. Perhaps there was some truth to what Gaz said. Surely, he was willing to accommodate you as to not put you off. He could be patient and match your pace.

So the morning after he came back, he trimmed his stubble to a presentable length (unfortunately he couldn’t do his own hair so the mohawk was still overgrown). He told himself to not look like he missed you too much as he entered the gym. Alas, he couldn’t hide his excitement from the sheer occurrence of seeing you.

“You’re back!“ You grinned before your gaze dropped to his neck.

The tan lines from his throat mic must have looked apparent. It was a recurring problem.

“I am. Hi,” he said, searching your face. He’d missed you.

After a warm up, he picked up a pair of dumbbells.

Next to him, you smiled. “Looking big, Johnny!”

He paused. Was he, even in his oversized shirt? Oh, you were going to make him blush.

“Ye got plans today?” he asked between sets.

“Just need to do my weekly shopping.”

“My mates told me about this place. S’not too far, think you might like it. Also I can give ye a lift. I need to do some shopping myself.”

“Oh, that would be nice. Thanks so much!”

“I feel I should have got yer number so I didn’t hav to ambush you like this.” He shrugged, pulling out his phone.

You laughed, typing your number in. “Don’t worry about it. I got no plans,” you said as you handed it back.

After his shower, Johnny flexed in the mirror. While he was away, more often than not, he would lose weight. Perhaps you meant to say he had more muscle definition, but it didn’t matter. You noticed. You shouldn’t have given him that compliment because he’d spend days thinking about it with a toothy grin.

You emerged out of your flat wearing a shirt, leggings and canvas shoes while he wore a sweater with jeans and boots. Okay, maybe he was a touch overdressed for a quick lunch and a shopping trip, but you looked so sweet in your casual attire, he couldn’t help but smile.

“I watched some of the films you recommended. You have good taste,” you quipped over lunch.

He grinned. “I’ll be sure to recommend more.”

“And I drew again last week. A castle – a bit ambitious, I admit.” You chuckled.

“How did it turn out?”

“Could have been better, but I enjoyed the process. I think it’d be nice if we could draw something together, and maybe you can give me a few pointers.”

You didn’t have to ask twice. “I’m free this afternoon.”

After the trip to the supermarket, Johnny invited you to his place to sketch. Accompanied by tea and biscuits (something he never ran out of due to his chronic sweet-tooth), the event stretched into hours as you chatted and laughed. You were a good student - following diligently and learning fast, but if he was honest, you weren’t half as bad as you said you were in the first place.

As the sky darkened, you excused yourself back home for dinner. He could have offered to cook, but he decided otherwise as he didn’t want to come off too strong (mostly because he wasn’t ready yet to reveal that he lacked the skills to).

Johnny didn’t mean to, but ever since, he made sure to go to the gym the same time you’d be there. You kept each other accountable with your workouts, reminding each other of the agreed schedule. Not like he needed the prodding - getting to see you was all the motivation he needed, but anything for an excuse to talk to you, right? Besides, it was nice when you texted him, letting him know you were heading to the gym. If he let himself fantasise, it was as if you missed him.

You’d workout together two to three times a week. You’d tell him about your day and he’d listen with a grin because why did it feel so good just to be around you? You’d ask about his day in return, and he’d talk about his mates, mostly the silly stories so he could watch you light up with that melodious laughter.

On the days in between if he couldn’t physically wait to see you again, he’d borrow some milk or eggs. If you didn’t have any either- well, I think were due for our weekly run to the supermarket anyway. Don’t worry, he’d help you carry all your shopping like always. What use were his muscles if they weren’t to help you?

Sometimes when the mood struck, you’d sketch together on Saturday afternoon after shopping. It also became a ritual to take you to dinner before his deployments. He didn’t like to show it, but he still had nerves to be calmed even after many years in the job.

When he came back – he didn’t realise it at first, but he hung around at yours as long as you allowed him to stay. Before you, he preferred to lock himself in his flat when things were fresh. It was then he noticed that he’d been falling asleep thinking of you, especially when he was away – his much needed tranquillity in the chaos. He found himself doodling you in his down time.

However, as well as things were going, it didn’t seem like they were progressing. Working out, shopping and the occasional takeout from down the street in hoodies and sweatpants seemed to be the most he could get.

Of course Johnny adored any minute he had with you, even if it was doing mundane activities. There was something weirdly intimate in seeing the everyday you, that you didn’t need anything grand to enjoy each other’s company. It made him warm and fuzzy inside, but he wanted more. You were more than a gym buddy, or someone who lived in his building. He didn’t want to imagine things with you – he wanted them to be real.

Was he not good enough for you? Was he not your type? Did he annoy you with his excuses to see you? He just wanted to feel useful.

“I can drive ye t’yer friend’s later,” he said as he helped to rerack your weights.

“I can’t let you do that.”

“I don’t mind. Will be on my way out fer lunch anyway.”

Later when you answered your door in a pretty dress, he tried to not gape. He’d never seen you dressed up as you were usually in your oversized shirt and leggings when you worked out, or anything comfortable for the shopping trips and humble meals. Still, in any state, you couldn’t get any cuter in his eyes.

When he pulled up at your friend’s, he turned to you. “Let me know if you want me to pick you up, and maybe we can grab dinner after? There’s a place I’ve been meaning to try nearby.”

“I appreciate it, really. But I don’t want to bother you, Johnny. You’ve been way too nice!”

“Is no bother. Got nothing to do today.”

It was his go-to excuse. Innocent, open-ended, welcoming. It served him well - you were always so grateful for any help from him.

He grinned when you nodded. He needed to show you off, especially when you were so cute that day. Later, you thanked him again for picking you up and insisted you pay for dinner, which he agreed to.

While the restaurant had lovely décor and beautiful, warm lighting, it was crowded that Saturday night which meant the service was slow. It didn’t matter though if he could sit there and watch you smile. Oh, you were so sweet in your outfit, your glossy lips pink and soft. If he asked nicely, would you let him hold your hand?

A voice calling for you interrupted his daydreams. You looked up at the figure approaching before a grin broke out on your face.

“Bella! Hi,” you squealed and jumped out your seat to giver her a hug.

He knew Bella. You’ve mentioned her over the months, one of your cousins. You were going to catch a film with her next week.

“What a lovely dress.” She gave you a once over, rubbing your arms before turning to him with a friendly smile. “And who’s this?”

“Oh, this is Johnny, my friend.”

He tried to hide his eye twitch as he forced a smile.

“Ah, nice to meet you.“ She clasped her hands in front of her. “Right, just wanted to say hi. We’re still on next week, yeah?”

“Yes, of course. See you soon!”

She wrapped an arm around you for another squeeze before heading back to her group of friends a few tables over.

With a giggle, you said something about Bella living nearby, but Johnny barely heard it. The fleeting exchange sent a twinge of irritation to his chest.

Friend? If he was fair, he shouldn’t have expected anything other than the generic introduction. Things had been respectful and platonic so far, which he was fine with, so why would you describe him as anything other than a mere friend?

Okay, so you took things slow, perhaps you were even a little oblivious. It was fine - it really was! It was just he wasn’t used to any of this. Much like fireworks, the crushes he’d had were usually explosive with him charging on and ending as fast as they started.

Not you though. You lingered, hiding and burrowing in the nooks and crannies of his chest like an infection. Not like he wanted you to leave, he wished you never would. Whatever this was, he’d been enjoying it, even if it was just the simple act of doing chores with you every Saturday. In fact, it was the highlight of his week. You had grown to be more than a muse, a constant company in his lonesomeness.

Sergeant John Mactavish, a sniper and demolitions expert, had an abundance of patience - usually. He thought he could play along, but perhaps he wasn’t as patient as he thought he was.

When the bill came, he swiftly sent the waiter away with a wad of cash.

“Johnny, you said you’d let me pay!”

“We’re friends. It doesn’t matter who pays,” he said, shoving his wallet back in his pocket. It was immature, but the sarcasm couldn’t help but bleed through.

He didn’t miss the way your gaze dropped. He walked you to your door, but you didn’t say much the rest of the night.

Johnny’s infuriation hadn’t dissipated by Monday morning. If any, it had thickened and hardened and stuck to his teeth.

He couldn’t believe it. Did you earnestly not realise how foul the F word you used was?

He headed to the gym on base the first chance he got – his sanctuary. The frustration that crawled under his skin was the infamous forbidden pre-workout.

“Gaz,” Johnny called as he laid on the bench, in position for a bench press. “Can ye give me a spot, mate?”

Kyle made his way over with an amused smile, standing over him by the heavily loaded bar. “Going for a PR, eh?”

“Aye,” he grunted, gripping the bar, his thumbs tucked back.

“Oi, oi! The fuck you doing, mate!” He smacked his hand.

“Need to feel something,” he said as he repositioned his grip, before puffing his chest up for the set.

Kyle pushed the bar down, preventing his teammate from lifting it off. “Not from the bar crushing your fucking windpipe though, is it?”

Johnny’s arms flailed to his sides. He sighed as he stared blandly at the ceiling. “I think my heart is broken.”

He grimaced. “Did you get dumped? I didn’t even know you were seeing someone.”

“Ah don’t think… she even sees me as a man.”

“Friendzoned then, innit?”

Johnny had never been friendzoned, because no such thing existed. The term was for cowards who couldn’t take rejections, and he was no chicken. A no was a no, and he never took it to heart.

“Ye know I hate that word.”

“No, no! It’s a good thing. It means there’s still hope.”

His blue eyes sparkled, the first since the dinner. “Wait, really?”

He nodded. “You just need to be clear with your intentions. Be physical, flirt, give her compliments.”

“I thought I’d been doing all that! Also, wasn’t it you who told me I was always too eager?”

“Sometimes when you’re too polite, birds think you’re just being friendly.” He shrugged. “You might need to be a bit bolder to get the point across.”

Was this his green light? He’d waited forever to finally wear his heart on his sleeve.

“If that doesn’t work either, then what’s left is to just be honest. But if she’s not interested, you have to be ready to walk away.”

Poor Kyle – his words fell on deaf ears. With the silly grin on his face, the Scot had stopped listening as he fantasised about shamelessly flirting with you. Oh, he was going to have a mighty good time.

Masterlist Possessive best friend Soap

@tiredmetalenthusiast @sofasoap @astraluminaaa

[sunarc]

Rule Break

Synopsis: Nanami has one rule: never fuck a client. You may just be his one exception

Cw: trainer Nanami, semi public sex, reader is a big flirt, oral f receiving, fingering, unprotected sex, breeding,2.9k words

Nanami would consider himself a professional man. He knows his job can get a bit hot and sweaty sometimes, but he tries his best to keep his composure. He has a rule of his own: never fuck a client. It seems like a silly rule, but one would be surprised by how many trainers have had relationships with their clients. He likes to think he’s great at his one rule that is, until he takes you on as a client.

Something about you makes all the blood in his body rush to his lower half. You’re so beautiful, he whispers to himself each time you come in for a gym session. He’s never known himself to lose composure the way he does when you’re near.

“One more squat for me, you got this." His praise filled your ears as you lowered into your last squat.

“That’s it, good job” His clapping echoed in the half-empty gym as you finished putting the weight down.

You smiled at the tall, muscular man before high-fiving him. Nanami wouldn’t be wrong in believing you had an interest in him. Your eyes were always glued to him in ways he couldn’t really describe. The way you would lean into him when he showed you how to do something, or how you always stayed a bit later, asking him questions he was sure you already knew the answer to.

"So, Mr.Nanami, I was wondering if you could show me some more exercises for the legs.” You continued to explain how you wanted to strengthen them.

Nanami wanted so desperately to focus on your words, but his eyes could only seem to follow the sweat that dripped from your neck down to your breast. The zipper to your sports bra was down just enough so he could see how the fabric squeezed your chest. His mind was lost in thought, thinking of what it would feel like to push his length between them. He couldn’t help but think of how pretty they would look covered in his cum. Would you want a taste, or would you just let him cover you in his seed? Or maybe you’d prefer if he-

“Mr.Nanami?” You asked, titling your head with a faux look of innocence. “The leg workout?”

"O-ofcourse, I-um, yes, my apologies I have a lot on my mind today,” he excused his zoning out.

Nanami shook his head, ashamed at how yet again he had lost self-control. He was never like this, really. He almost wanted to plead with you to find another trainer. How could he possibly focus when his mind was constantly being plagued with thoughts of what you’d look like without your pink matching gym set. 

His body carried him over to a leg machine. He took a deep breath, trying to gather himself as he set up the machine to show you how to use it.

“I’m going to teach you about cable kickbacks.” He began lifting his leg to show you an example, “Now this focuses on the glutes."

His fingers pointed to the muscle. His eyes watched as your gaze scanned down his form to his toned butt with a soft smirk. He’d just brush it off as your excitement for a new workout.

"Alright, you try." His voice wavered, and you could swear there was a pink blush covering his cheeks.

You followed as he did, replicating the exercise. His hand smoothed against your lower back, angling your body.

“You feel it?” His voice was deep as he questioned you. You nodded your head, too focused on the pain of the exercise to speak.

"Yeah, just like that." His palm pushed deeper into your lower back, while his other hand focused on holding your core to keep you steady. Your eyes met his, and you could feel his gaze shift from professional to lust-filled. 

“Is that how you want me to do it, Mr.Nanami?” you questioned.

Anyone passing by would assume the question was referring to the workout, but from the look in your eyes, Nanami knew it had nothing to do with your actions.

"Yeah,” he breathed, his eyes still focusing on yours. “Just like that."

Nanami was very professional, but he’d be damned if he was going to miss matching your energy. You finished your last rep with ease. The tension in the air between the two of you was thick. The room was now empty, with everyone gone or preparing to leave.

“I guess our gym session is over. Would you care to walk me to the locker room? I have a few more questions before I go.” You said with an innocent smile.

Nanami nodded his head. Of course, he’d be willing to walk you. Any extra time he could get to spend with you, he’d take it.

You walked at a slow pace as you questioned him about what protein shakes he liked the best. Nanami had heard these questions before, but he’d be more than willing to entertain you for a bit more. You made it to the locker room and turned to face his tall figure.

“You did really great today, I’ll see you tomorrow for arms,” he said, giving a pinched smile before turning to walk away.

"Wait,” you called, grabbing his wrist.

He turned around wide-eyed

“I was wondering if you would be able to help me stretch before I go,” you whispered, suddenly feeling small at the advancement.

Nanami’s brain was wracked at the question, wondering if he should. What harm could a little stretching do? After all, he is your trainer, it’s a trainer's job to help their clients.

"Of course, I can help you do some stretches before I close up.” He led you to a room with privacy windows in the back.

The room was one you had never been in before. There were mats all over with a mirror wall. You picked up a mat and placed it near his own.

“We’ll start with a forward fold." He stood behind you with his hand on your waist while he guided your upper half downward. You folded into the stretch and pushed your ass against him. Nanami let out a low grunt before helping you to come back up. Your back pressed against his chest. You stared into the mirror, watching how he looked down at you with his lip between his teeth.

“What’s the next stretch, Mr.Nanami?”

His hands danced against your waist as he helped you maneuver through each stretch. Nanami’s breath grew heavier with each stretch. You seemed to be in a teasing mood today as you continued to press your ass against him each chance you got. Nanami didn’t think he’d be able to last much longer. The amount of pent-up energy in him was beginning to be too much to bear.

“Just lay down for me,” he whispered.

His hand dragged against your leg as he lifted it up and pressed it into your chest. He leaned his body down onto your leg to push you deeper into the stretch.

“I’m really flexible if you can't tell,” you giggled as you came face to face with him.

You were going to be the death of him. He could feel a bulge growing in his shorts, and he knew you could feel it too.

“How does that feel?” he asked, breathing in your scent.

You were so close to him. His eyes drifted down to your plump lips, memorizing the way your lips curved so perfectly into a smirk.

“It feels really good, sir,” you said softly. "Harder, please,” you were daring him. Your words were laced with nothing but pure filth.

Nanami leaned deeper into you, so close that his nose was almost pressed against yours.

“Like that.” His voice was nearing a growl.

He had a rule, one that he was willing to break for the first time.

“Just like that, sir."

Nanami silently asked himself for forgiveness because his next action would be very unlike himself. He leaned down and pressed his lips against yours. They were just as soft as he had imagined. You tasted sweet. Your lips danced against his in a hungry, passionate way. His hand moved to your waist, holding your body still as he grinded down on you. You let out a soft moan at the feeling of his clothed length pressing against your core. 

“Fuck” he whispered as he pulled away.

You let out a whimper at the sudden loss of his touch. He stood up and covered his flustered face as he tried to make a gap.

“Your rule, Kento,” he breathed out the words to himself.

You sat up on your elbows as you watched him pace back and forth.

"God, you don’t understand what you do to me,” he groaned as he turned to you, dragging his hands down his face.

You sat silently with a smirk playing on your lips.

“You’re enjoying this, aren’t you?" He ranted. His nose flared up as he stared at you. "I have a rule, you know.”

You sat up on your knees to face him.

“We don’t have to call it breaking the rule.” You played with the zipper on your sports bra, slowly dragging it lower. “Why don’t we just call it a little after-hour stretching?”

Nanami walked over to you, closing the gap.

“Just some stretching between a trainer and his trainee, right?” He was making an attempt to convince himself; it was not a rule break. He’s just being a kind trainer and helping his client stretch in all ways possible.

“Just a trainer and his trainee,” you repeated his words, and Nanami kneeled to be at eye level with you.

His hand softly grabbed your neck, pulling you in for a kiss. It had only been seconds, and he somehow missed the way you tasted. His tongue slipped past your lips and massaged against yours. You were everything Nanami dreamed you would be. The kiss was something he wanted to relive for the first time over and over again.

He bit his lip as his heart pounded in his chest. His cock strained against his shorts. He wanted to memorize every part of you, from the way your chest rose as he squeezed your breast to the way your hips rocked back and forth, desperate for friction.

“Lay down for me, pretty.”

Wanting to please him, you did as you were told. Nanami freed his cock from his shorts, and your eyes went wide. He was big. You were almost worried he wouldn’t fit inside. He stroked his cock a few times before straddling you.

He pushed his cock underneath your bra and squeezed his length between your breasts. He let out a low groan as his cock squeezed between the tight space. 

“Oh fuck baby,” his eyes fluttered shut as he inched his cock back and forth.

You let out a soft giggle and stuck your tongue out, swiveling around the tip of his cock each time he rocked his hips forward.

“You’re so fucking beautiful,” he groaned. “Taking my cock so well,” he breathed.

“You think you deserve my cock stretching your tight hole?” he asked.

You nodded your head as your eyes looked up at his dark ones.

“Use your words. Closed mouths don’t get fed.” His words were demanding.

“Please fuck me, sir. I need it so bad,” you whimpered. “My pussy’s so wet thinking of you,” your words died down into a whisper as if embarrassed by the lewdness of it all.

Nanami chuckled as he unzipped your bra, freeing your chest. He leaned down and placed your nipple between his teeth, nibbling and sucking softly. You chanted out soft pleas as his tongue swiveled around your nipple.

His tongue moved against your skin, sucking and kissing as he inched down towards your core.

“Don’t get shy on me, pretty girl.” His fingers curled underneath the fabric of your tights, pulling them down to expose your core. “You were just begging me to stretch you out.”

He placed a soft kiss just above your core. You sat on your elbows, watching as he methodically planted kisses around your heat, just barely grazing your clit. You felt shivers run through your body at the anticipation. His hand pushed your legs up to your chest so that he could get a good view of how wet the thought of him was really making you.

“Hold your legs up for me, okay, princess.”

His dark eyes looked up to meet yours as his tongue licked a long, slow strip between your folds.

“All this just for me?” His warm breath fanned against your core.

You let out a low mewl as his tongue flicked against your clit messily. Nanami was a very neat and well-kept man, but the way he was eating you out was the complete opposite of what you knew him to be. He messily slurped your juices. You turned away, shutting your eyes at the sound. You couldn’t believe how he was making you lose your mind. He dipped two fingers inside, curling them as he dragged them in and out.

"Aww,” he cooed. “Don’t look away. Don't you want to watch me make this pussy cream on my tongue?”

Nanami’s words made you feel as if you were about to explode. His fingers pressed in and out of you, forming a rhythm. Your legs trembled as you neared a release. His tongue messily lapped at your warmth as he groaned against your core.

“I'm so close, oh g-” You were cut off by your own moan.

Nanami’s fingers curled inside of you as he massaged a spongy spot inside of you.

"Oh, there it is,” he groaned.

You let out a loud gasp as your body shook from your orgasm. Your eyes rolled back as he continued fucking his fingers into you.

"Mmh, you're so pretty when you make a mess for me."

He pulled away and moved to meet your lips.

“You want a taste, baby?” He leaned down to press his lips against yours. You were still shaking from your orgasm as you kissed back weakly. He held your legs in place, folding you into a mating press as his cock dipped into your slippery hole without warning. You let out a gasp, but it was easily swallowed by Nanami as he continued kissing and sucking your tongue. His thrusts were long and slow as he allowed you to adjust to his size.

“Such a good girl taking my cock like this,” he groaned the words against your lips.

Your body was trembling as your mouth hung open, letting soft whimpers fall past your lips.

“This is what you wanted right?” He leaned down to whisper the silky words in your ear, “You wanted me to stretch you out right?"

His thrusts picked up speed, and you couldn't help the lewd moans dripping off your tongue. His cock glided against your gummy walls, leaving you speechless. He was taking his claim on you, making you his. No other man would be able to make you feel this good. He wanted you to remember this, the way his cock dragged in and out of you, the relentless pace of his hips slamming against yours, the way his warm tongue ran up your neck to your ear, sending shivers through your body.

“Yes, yes, yes,” you chanted.

“Then why aren’t you thanking me?” he growled

A string of thank-yous spilled past your lips. You were in a daze, stuck in obedience. He had you wrapped around his finger.

“There’s my good girl,” he cooed.

His cock felt so thick, spreading you out. Your mind was blurred, only able to focus on how his cock was able to reach places you had never explored before. He plunged his cock in and out of you, groaning at the sounds of your cunt squelching for him.

"Fuck, you don’t understand how long I've wanted this,” he breathed the words into your ear. “All those times I thought about sinking my cock into this soaking hole.”

His words were going straight to your core.

“I always thought about how badly this pussy needed me, how you needed my cum to fill you to the brim,” he grunted.

You squeezed your eyes shut, feeling yourself growing closer to the edge.

“Please, sir i- Please can I cum?” You whined desperately, pleading with him.

"Oh, you want to cum, huh? Go ahead, princess, make a mess for me. Show me how pretty this pussy looks cumming on my cock.”

Your orgasm flooded over you like a wave. Your body shook as your hands gripped onto Nanami, dragging your nails down his skin.

"Oh, that’s it, good girl,” he whispered as you trembled, releasing all over him. “Pussy’s squeezing me so tight, you ready for me, baby? Where do you want it?”

Your eyes rolled back as he continued fucking you through your orgasm.

"Inside, please," you slurred, barely able to think straight.

Nanami chuckled at hearing how out of your mind you were.

“My favorite place,” he dragged his cock roughly in and out of you, grunting with each thrust. He held your body close as he released inside, groaning at how you clenched around him.

He pulled out, smiling softly at the way his cum drooled from your hole. He stuffed his fingers inside, pushing the cum back in, before gently putting your clothes on. He held you softly as you calmed down, catching your breath.

“I think we may need to do some stretching after our sessions more often."

[zahmaddog]

The Bad Batch Workout Split

I'm a bit of an intense gym-goer. Anime, live-action characters, and other animations have really inspired me to go above and beyond what I thought I could do. Clone Force 99 inspires me so much! They're all so fit, have different advantages, skills, and physical strengths. For fun, I created a workout split based on each of the modified clones. I hope you enjoy it! There’s a bit of a fanfic element to it as each Bad Batcher describes their favorite workout routine:)

(Part 2)The Bad Batch Workout - The Frat Boy Days Edition

Wrecker - Legs

Wrecker never skips leg day. Whether he's on a mission or with Gonky in the back of the ship, he's always training! Wrecker encourages you to train safely! He says to feel free to train until failure on machines, but to pick a weight you'll be safe with on the free weight work.

Leg Extension - 2 sets of 15

Hamstring Curl - 2 sets of 15

Deadlifts - 3 sets of 6-8

Leg Press - 3 sets of 10-12

Smith Machine Split Squats - 2 sets of 6-8

Gonk Carry (Sandbag Carry) - 3 reps; set a distance you’re comfortable with.

The Daily Bad Batch Burner Finisher (see below)

Crosshair - Push & Shoulders

Crosshair is built to carry his gear and Firepuncher 773 up mountains, towers, and more. His shoulders are strong to sustain his sniper work and throw enemies in close hand-to-hand combat. He suggests getting someone like Echo to spot you so you can work harder, but if you're going it alone, be smart and hang out with the Smith machine.

Incline Press - 3 sets of 10-12

Bench Press - 3 sets of 10-12

Shoulder Press - 3 sets of 10-12

Delt Raises - 3 sets of 10-12

Farmers Carry - 3 reps; set a distance you’re comfortable with

The Daily Bad Batch Burner Finisher (see below)

Hunter - Back & Abs

Hunter knows he has an amazing back to waist ratio and maintains a steady back routine to maintain it. To build out your back, he suggests warming up your abdominal muscles first, then heading straight into heavy rowing work.

Cable Crunch - 3 sets till failure

T-Bar Row - 3 sets of 6-8

Assisted Pull Ups - 3 sets of 10-12

Cable Lat Pulldown (Palms in) - 3 sets of 10-12

Cable Row (Narrow) - 3 sets of 10-12

The Daily Bad Batch Burner Finisher (see below)

Tech - Full Body + Cardio

Tech may be all brains, but you have to give credit where it's due: the guy is built. He'll climb up vertical surfaces with Echo on his back, overpower enemies with a broken femur, and perform fantastic movements to protect others. Tech suggests performing heavy compound movements to work multiple muscle groups at once and mastering your own body weight. At the end, listen to a podcast, music, or show; or if you can maintain focus and a higher heart rate, read a book.

Assisted Chin Ups - 3 sets of 10-12

Hexbar Deadlifts - 3 sets of 10-12

Barbell Squats - 3 sets of 10-12

Assisted Pull Ups - 2 sets of until failure

The Daily Bad Batch Burner Finisher (See Below)

Entertained cardio - 45 minutes

Omega - Arms & Accessories 

She may be the little sister, but Omega is a straight up badass and her brothers know it. She's getting used to performing compound movements with her brothers, but enjoys working on accessory movements as it's time for her to focus on herself in the gym and get away from all the "bro" noise.

Calf Raises - 3 sets of 10-12

Preacher Bicep Curl - 3 sets of 10-12

Tricep Pushdown - 3 sets of 10-12

Hammer Curl - 3 sets of 10-12

Front Raises - 3 sets of 10-12

Shrugs - 3 sets of 10-12

The Daily Bad Batch Burner Finisher (see below)

The Daily Bad Batch Burner Finisher

Clone Force 99 has exceptional grip strength and endurance. Here's the burning finisher for the end of each workout. If you don't have access to battle ropes, any free weight arm movement can replace it.

Each exercise till failure x3

Battle Rope 

Pushups

Static Hang

Clone Force 99 says good luck on your training. You'll need it.

[snapthistiger]

exercise 06092025

bike ride to the gym

worked lifeguard job 445a to 10a

8 x 10 incline sit ups

3 x 10 pec machine

3 x 10 lat raise

3 x 10 low row

30 minutes on the step mill

3 x 10 cable press

3 x 10 cable row

bike ride home

the gym workers received mini Reeses

work went well. regular swimmers early. swim team at 630a and then aerobics class at 8a

dentist appointment this afternoon went reasonably well. no cavities. i do have a tooth where they recommend using the water pick as well as flossing

borrowed the riding lawnmower from mother in law and mowed the front and back yard

top = water aerobics class stretching by the side of the pool

bottom = lifeguard class 1st day

hope you have a peaceful afternoon and evening..

[freeonlineworkouts]

10 Effective Tricep Exercises for Stronger Arms

10 Best Tricep Exercises

1. Close-Grip Bench Press

Muscles Worked: Triceps, chest, shoulders.

How-To: Lie on a bench and grip the barbell with hands shoulder-width apart. Lower the bar to your chest and press it back up.

Pro Tip: Keep your elbows close to your body for maximum tricep engagement.

2. Tricep Dips

Muscles Worked: Triceps, chest, shoulders.

How-To: Use parallel bars or a sturdy bench. Lower your body by bending your elbows until your arms form a 90-degree angle, then push yourself back up.

Pro Tip: Keep your torso upright to focus on your triceps instead of your chest.

3. Overhead Tricep Extension

Muscles Worked: Triceps.

How-To: Hold a dumbbell or kettlebell overhead with both hands. Lower the weight behind your head, then extend your arms back to the starting position.

Pro Tip: Keep your elbows stationary and close to your ears to isolate the triceps.

4. Tricep Pushdowns (Cable Machine)

Muscles Worked: Triceps.

How-To: Attach a rope or straight bar to a cable machine. Push the bar or rope downward until your arms are fully extended, then slowly return to the starting position.

Pro Tip: Keep your elbows locked in place for better isolation.

5. Diamond Push-Ups

Muscles Worked: Triceps, chest, core.

How-To: Position your hands in a diamond shape beneath your chest. Lower your body until your chest almost touches the ground, then push back up.

Pro Tip: Maintain a straight line from your head to your heels for proper form.

See more

[mattscoquette]

what’s your workout routine!! i’ve been going to the gym but i can’t tell if what im doing is affective

my gym routine ! ♡︎☆🎀 ࣪ ˖

i talk a lot about food, diet, exercise, and weight loss under the cut:)

i go to the gym minimum 5 days a week, this is my split:

𝐦𝐨𝐧: full body

𝐭𝐮𝐞𝐬: arms

𝐰𝐞𝐝𝐬: legs

𝐭𝐡𝐮𝐫𝐬: chest & back

𝐟𝐫𝐢: cardio & abs

𝐬𝐚𝐭 & 𝐬𝐮𝐧: active rest days

these are the exercises i do in order on the designated days! i also walk on the treadmill for thirty minutes at the end of my workout. pls remember to work to your fullest extent, but do not overdo yourself!!!! it's okay if you cannot do all of these the first time u try, do not compare your day 1 to someone's day 100

(most of these exercises are done on the machines - if there is any uncertainty how to perform these exercises pinterest and tik tok are very useful)

𝐟𝐮𝐥𝐥 𝐛𝐨𝐝𝐲

୨୧ lat pull downs 4x12

୨୧ chest press 3x8

୨୧ bicep curls 3x10

୨୧ tricep curls 3x10

୨୧ leg press 3x12

୨୧ leg extension 2x12

୨୧ leg curls 2x12

୨୧ ab side twists 2x12 each

୨୧ ab crunches 3x10

୨୧ treadmill 30 mins

୨୧ stair master 15 mins

𝐛𝐢𝐜𝐞𝐩𝐬 & 𝐜𝐡𝐞𝐬𝐭

୨୧ rope pull down 3 mins

୨୧ bicep cable curls 3x10

୨୧ bicep extensions 3x12

୨୧ hammer curls 4x10

୨୧ bicep curls 3x12

୨୧ chest press 3x12

୨୧ butterfly 3x15

୨୧ hammer smith chest press 3x10

୨୧ dumbell incline dumbbell press 5x10

𝐥𝐞𝐠𝐬

୨୧ leg extensions 2x15

୨୧ leg press 4x12

୨୧ leg curls 2x15

୨୧ leg press weights 3x12

୨୧ calf extension 3x10

୨୧ back extension 3x10

୨୧ hip abduction 3x12

୨୧ glute abduction 3x12

୨୧ glue kick back machine 2x15 each

୨୧ bulgarian split squats 2x10 each

୨୧ hip thrusts 3x12

୨୧ rdls 4x10

୨୧ smith machiene squats 3x10

୨୧ stair master until fail (cover w/ sweatshirt)

𝐭𝐫𝐢𝐜𝐞𝐩 & 𝐛𝐚𝐜𝐤

୨୧ tri pull down 3x10

୨୧ straight arm pull down 3x12

୨୧ lat pull down 4x12

୨୧ triceps extensions 3x12

୨୧ lateral raise machine 2x15

୨୧ overhead triceps curls 3x10

୨୧ forward dumbbell raises 2x12

୨୧ seated cable row 3x15

୨୧ one arm dumbbell row 4x15

𝐚𝐛𝐬

୨୧ ab twist 4x12 each side

୨୧ ab crunch machine 3x10

୨୧ ab push 3x10

୨୧ ab pull down 3x10

୨୧ hammer strength crunches 3x12

୨୧ hanging crunches 3x10

repeat second half of this section twice

୨୧ plank until failure 2 each

୨୧ dumbbell side twists 2x15

୨୧ straight leg rises 3x12

୨୧ flutter kicks 30 sec each x2

୨୧ side toe taps 3x12

୨୧ bicycle kick 3x20

୨୧ stair master 15 mins

୨୧ treadmill 30 mins

some important things to take into consideration!!:

losing weight / seeing results takes time!! do NOT get discouraged and give up if you do not see immediate results, because it will not happen. u also need to be very aware of what you are eating throughout the day - u cannot outwork a bad diet. if you are not changing your food habits at all, you will most likely not see any results.

for me, i used weightwatchers for about four months last year while following this workout plan, and i lost about 15 lbs in that time! it is a $25/month subscription, but it really worked for me. another app i used to track what i eat is mynetdiary. it helps me keep track of how many calories i eat each day, and helps me stay in a deficit. this one is free and i really recommend it.

weight loss and exercise is different for everyone! the time will pass anyway, so why not just start. you do not need to be in the gym for 3 hours everyday and eating 500 calories a day. even something as small as taking a walk everyday and being aware of what you eat is a start.

just remember to be kind to urself always!! that is whats most important in all this. you can be disciplined and still practice self love.

[lachesismoonmist]

I've Been Watching You - Chp 3

Cheese Scrambled Eggs

Rating: Mature. Minors dni

Pairing: Jeon Jungkook / Reader

Words: Total: 73k

Status: Complete. 3 out of 26

Summary There's a hot new guy in the gym. You can't keep your eyes off him, and it seems he can't keep his off you either. What starts out as Friends-with-Benefits turns into something a lot more complicated as your past comes back to haunt you and you find out your best friend's long-kept secret.

Originally posted on AO3

MY MASTERLIST

Chapter 3: Cheese Scrambled Eggs

“If I have to sit through another talk about homeotherapies for pets, I’m going to pull my hair out and scream”, I complained on the phone.

“Well, you did sign up for this three-day conference on alternative therapies in veterinary medicine”, Jimin reminded me. “Did you forget that you flew halfway across the country for this?”

“The only saving grace about that is I used my miles, and the food here is pretty decent.”

“When does your flight get in tonight? I miss you!” Jimin whined. “I haven’t had a decent cheese scrambled egg since the other day when I saw you leave the gym with Jungkook”.

“Oh, don’t be such a drama queen. I gave you the recipe for it.”

“But it just doesn’t taste the same! Mine aren’t fluffy at all” I could almost see Jimin’s pout, his lower lip sticking out prettily. “Speaking of Jungkook, so, what happened? And don’t say you’re so busy attending talks you can even stop for five minutes to tell your best friend – is Jungkook a good lay?”

“What do you think? With those bulging muscles, he was bulging in all the right places.”

“Was he huge?”

“HUGE.”

“Thick?”

“VERY THICK. But he was also very sweet. He cleaned me up after he fucked me senseless on his marble vanity”.

“Ooh, sounds like someone had a good time. Are you going to have another booty call?”

“I don’t know yet… “

“Well, he’s been asking about you. The first day you were away he came over to me and asked where you were. I told him you were away at a three-day conference. I swear you could see the gears turning in his head processing that information. He was very polite though, he thanked me then left”.

“That was it?”

“Nope” Jimin said, popping the ‘p’. “He came up to me again this morning, asking me when you’d be back in the gym. He had that hopeful puppy dog look on his face. I told him you’d most likely be back in the gym tomorrow. You should have seen how he smiled.“

“Awww… he’s so cute. So you think I ought to give him another go”?

“It’s up to you. I would though. Those doe eyes, and that lip ring…”

“You know I still wonder how it is you’re not gay”.

“Please, I could never give up having pussy. That doesn’t mean I can’t appreciate a hot piece of hunk when I see one.”

I laughed, rolling my eyes. “OK Jiminie, I need to leave for the airport soon.”

“Do you want me to come over later?”

“It’s okay Jiminie. I think I’ll just crash tonight. Get an early start tomorrow”.

“Ok honey, see you”.

-------------------

The gym was particularly crowded. It was the beginning of a long weekend, and it seems everyone had decided to put in some gym time. I waved at a few of the regulars and smiled when I saw Jimin, who in his usual fashion, was flirting with a new girl. The girl looked very young, all slender with smooth, long hair, and a sweet pixie face. Just Jimin’s type.

I did a round on the various cable machines and finished up with squats at the Smith Machine. My legs were starting to feel like jelly, so I sat on the exercise bench, wiping my brow and taking a big swig of cold water. Then I felt my hair stand on end, and there was a strange buzz of energy. He was here.

Jungkook stood just inside of the entrance to the gym, his eyes sweeping over the crowd till they came to rest on me. He broke out into a wide smile, eyes twinkling as he strode over to me.

“Hello”, his voice rumbled in his chest as he looked down at me.

“Hello yourself” I smiled, blinking up at him.

“So… I heard you were away at a conference. What conference was it?”

“You really want to know?” Nod. “Alternative therapies in veterinary medicine.”

“You’re a vet? No way. I wanted to become one when I was a kid.”

“Then what happened?”

“My dad bought me a Canon AE-1 and the rest is history. Where do you work?”

“Actually, I have my own practice – Artemis Sanctuary”.

“Artemis belongs to you?” he asked with wide eyes. “It’s the top rated veterinary clinic in the state! I just brought my dog Bam there for his check-up and yearly shot”.

“Bam is a …..”

“A Doberman. He’s got a black and brown coat.” Jungkook had a goofy smile on his face as he thought about his dog. It was adorable.

“He sounds cute.”

“Y/N!” Jimin interrupted as he packed up his gym bag. “Let’s go! You owe me cheese scrambled eggs, and I need to pick up my brother from the train station after breakfast!”

“Sorry,” I apologized to Jungkook, “Chef duties await”.

Jungkook laughed “Sure. Jimin sounds hungry. Here… “ he took my phone which was on the bench beside me and punched in his number. He pressed dial to make sure he got a call from me, then passed my phone back to me. “Maybe I’ll get to try your cheese scrambled eggs some time”. He winked, then strode off to the men’s changing room.

“What was that about?” Jimin asked as he reached my side.

“Looks like you’re not the only one who likes cheese scrambled eggs”. I quipped, smiling.

---------------------

Having Jimin’s brother in town was like having a 10-year old having a sugar high living with you. In this case, a beefy 24 year-old who didn’t want to waste any moment of the day. The minute he got off the train and wrapped Jimin and me in a crushing bear hug he dragged us to a new brunch place he’d read about. Then he wanted to go go-karting now that racing-track had just reopened after renovations. I managed to escape the go-karting, pleading the excuse that I had patients to check on. But that was not before he made me promise to go clubbing that night. Jimin, who was a bit huffy that I wasn’t saving him from having to go go-karting, smiled evilly and said he would fix me up with a really cool guy from work.

So here I was, standing outside the club in my new “clubbing dress”. A deep red halter neck dress that left most of my back bare. The material had tiny silver sparkles in it, making the fabric glimmer when I moved. The skirt was a little short for my taste, ending a little below my ass, but it showed off my long legs. I made a mental note not to bend over and end up showing my matching red thong to everyone in the club. Smokey eyes, deep red lipstick and silver strappy heels completed the look.

“Y/N! Hey, sorry we’re late” Jimin rushed up to me, throwing his brother an evil look. “Mr. Hairspray over here had to change his outfit three times because he invited the go-karting instructor to the club”.

Jiho was the total opposite of Jimin. Tall, beefy, full of restless energy and into extreme sports. But when it came to having smooth, porcelain-like skin, dimples to die for, floppy hair that begged for fingers to run through it and a panty-dropping smile, the brothers were exactly alike. The only difference being it wasn’t panties Jiho was interested in dropping.

“Hey, did you SEE the instructor? The one with the blond highlighted hair? His washboard abs when he stretched? I want to pour chocolate sauce all over his abs” Jiho licked his lips suggestively.

“You’re incorrigible”, I slapped Jiho on the arm.

“Come on, I’ll let Simon know we’re here”, Jimin said as we turned towards the club.

---------------------

Simon turned out to be the bouncer at the door to the club who let us in without having to join the queue. That was the power of Jimin’s megawatt smile.

It took my eyes a little while to adjust to the dim light in the club. There was a DJ console on the far end, where a man dressed in all silver was pushing out R&B hits, the heavy base thumping through the club. The bar was on the right, and it looked impressive. Three bartenders moved around the long bar seamlessly, like it was a practiced dance. Next to the bar was a area with high cocktail tables, and behind that booths with plush leather seats.

Jiho was looking around furiously, then smiled when he saw Chocolate Abs sitting at the bar. “Byeeee” he said to us and sauntered over to the bar.

“Jimin!” someone shouted, as a tall, lanky man unfolded himself from the nearest booth and walked towards us. He towered over Jimin and me, long legs and arms reminding me of a giraffe. I wondered how he even fit in the booth in the first place.

“Hajoon!” Jimin turned toward me with a grin “This is my BFF I told you all about, Y/N”.

“Hellloooooo” Hajoon turned to me, offering his hand for me to shake. I looked him over. He was handsome in the lithe and lanky sense, with sharp features and with an undercut that made him look like he was in a boy-band. I also noticed that his speech was a little slurred and that he was swaying a little.

“Jimin told me you’re purr-ty… but he didn’t tell me you were so hawt! Come on, join us for a drink”.

“Oh, I…. “ I turned to Jimin to try to signal to him that Hajoon was in no shape to be on a date, but Jimin had already started walking towards Hajoon’s table where several other of his colleagues were seated.

“Come on Y/N, come sit with me for a drink”. He slung his arm around my shoulders and steered me towards the booth. He sat us down with a thump and proceeded to pour me a shot of whiskey.

I smiled weakly, thanking him for the drink. The girl next to him introduced herself as Maisy, saying they'd all heard so much about me as Jimin talked about me all the time.  We talked about what we did for work, and I told her the story of how Jimin and I became besties, Suddenly, I felt cold fingers brushing against my shoulder blades, then trail down my back to my tattoo on my lower back. I froze. I looked over my shoulder to see Hajoon touching me with feather light strokes, talking to himself “So soft, so warm. So purr-teey”. Before I could tell him to stop, he put an arm around my waist and pulled me onto his lap. He nuzzled his nose into my neck, breathing deeply. I tried to wriggle free but his arm was like a vise around my hips. Enough was enough. I grabbed one of his arms with my arm, reached with my other hand to hold his hand, and bent it backward over his wrist, pulling tight until I couldn’t bend it anymore.

“Aaaaaaaaah! My hand! Let go!” he cried, shocked by my sudden move.

I applied more pressure and he screamed in pain as I hissed through gritted teeth “You never, ever touch a woman without her permission, much less grab her and put her on your lap!”

Jimin had jumped up from his seat as soon as he heard Hajoon cry out, and was now tugging at my hand to let Hajoon go. I finally released him reluctantly and stood up, as Hajoon cradled his wrist, ugly crying while wailing “You hurt me! Oww!”

“You’re lucky she didn’t break your wrist” Jimin admonished him. Tugging me away from the booth, placing both hands on my arms to look me over.

“He didn’t hurt you, did he? He asked worriedly, checking for bruises.

“Him? No. He was just too handsy”

“I’m so so sorry Y/N. Hajoon is a really nice guy. Who would have thought he couldn’t hold his liquor.”

“It’s not your fault Jiminie. But no more set-ups okay”.

“Ok, I promise” Jimin folded me in a hug, resting his cheek on my hair. He held me tight for a while, as I took a deep breath, feeling comforted by Jimin's warmth. “Do you want to go?”

“You know what, why don’t you stay and have some fun with your colleagues. I’ll make a move”.

“You sure? You okay being alone?”

“Who says I’m going to be alone?” I said, as I took out my phone and sent a text.

Jimin’s eyebrows shot up “Who are you texting? It’s almost midnight ……. Oh…..”

[Sexy Vet] Hey Big Boy, you up?

[Hot Gym JK] Yeah, I’m up. Wazzap?

[Sexy Vet] Can I come over? Need to get away from a douchebag before I break his arm. Or face.

[Hot gym JK] Wow, sounds like a crisis. Sure, come on over. Buzz me from the carpark.

[Sexy Vet] Ok, see you in 15.

Previous (Chp2) || Next (Chp4)

[schemmentisjacket]

Chapter 14 - Body like a backroad

Charlie’s alarm rang out at 6am. Knowing they couldn’t linger in bed, they jumped straight out, stretching before standing and pulling open one of the other mirrored door, to grab some tight exercise shorts and a short pair to wear over the top, then pulling on a sleeveless shirt.

Their dreams had been hazed with full lips, green eyes and red hair, flashes of pale skins and hands.

Popping onto the corridor they nipped into the guest bedroom to fill a bottle of water before settling back in to start their routine after a warm up. Arms, shouders and back were on the table for today’s work out, a variety of sets working the different muscles on free weights, dumbbells and a cable machine; today they worked hard, stepping up weights on a few of the moves and pushing extra reps til failure on others, looking to build muscle and achieve a good pump. Their skin was glistening by the time they were ready for the treadmill. They hit a steady jog aiming for 5k. Unable to run at full speeds since an old injury they have often enjoyed a steady jog on a treadmill or a strong paced walk on an incline.

By the end of the work out they’d sweated out the thought of Melissa and headed down to the kitchen, drinking deeply from their ice cold water.

Stepping into the kitchen they were then shocked to see Melissa, still wearing their shirt mid thigh on show stood cooking up breakfast at their stove.

They tried to tear their eyes up from her thighs before she turned around, but the look on her face spoke they’d been caught, before Melissa’s eyes went wide at their muscular frame on show, their own strong calves and thighs leading up to vest stuck to their glistening neck and shoulders, arms gleaming in the early morning light.

‘Good morning,’ Melissa practically purred, looking at the form before her, ‘I thought I’d prep us some breakfast before work.’

‘Morn, eh Morning.’ Charlie croaked out, mouth dry at the Aphrodite before them, their own shirt clinging about Melissas chest and hips, trying not to wonder if she was without a bra or even panties beneath the well worn fabric of their tee. ‘You’d didn’t have to do that, but it smells amazing. Thank you.’

‘Well you looked after me so well hun, I just wanted to repay you and also get to use this magnificent kitchen.’

Charlie headed over to the stove to check out what was cooking, ‘It smells amazing, can I do anything to help? Also you can come use the kitchen anytime with food smelling like this.’

Melissa shook her head, ‘Coffee’s just coming to in the mokka if you want some, looks like you’ve been working hard this morning, so you take a load of and let me feed you.’

Charlie poured them both a mug of hot coffee and took a seat at the bar to watch Melissa work seamlessly in the kitchen making their breakfast, one hand on their cup, the other propping their head up and they enjoyed the view before them.

Melissa caught them staring, ‘You wanna take a photo, it’ll last longer?’ She teased.

‘Oh would I.’ Charlie responded dreamily, not quite catching themselves before it was out in the open.

‘Go ahead.’ Melissa didn’t turn from where they were scrambling eggs in a pan, back partially towards them.

Charlie flushed deeper red, already still flush from their work out, but they quietly pulled their phone from their shorts and sneakily snapped a picture.

Bare feet, pale toned legs, leading to a peek of thigh, before the back of soft black cotton, red curls dipping down the back of it, hanging slightly to obscure the features of Melissa’s face, stood before the stove, the morning sun hitting the side of her, hair and skin softly glowing in the golden light.

You risked setting it as her profile on her contact and as the background of your phone. But not the lockscreen. From first glance you doubted most people would work out it was Melissa without really knowing, but you knew.

As you slipped your phone back into your pocket, a plate of bacon, scrambled eggs and avocado made its way infront of you. ‘Hope you got my good side.’

Glancing across as Melissa slid into the seat beside you, you reached out, tucking curls behind her ear, ‘If I was religious I’d say you were sculpted by the gods. Where I’m from we’d say you’ve got a body like a backroad, all perfect curves.’

Melissa paused with her fork half way between her plate and mouth, flushing but nodding at your biceps and raising an eyebrow.

‘Real charmer aren’t ya hun.’

You cleared your throat and withdrew your hand and picked up cutlery to dig into the breakfast before you.

‘Hows the head this morning? Feeling up for work?’

‘Yeah, I think i’ll be able to manage, gotta get those little eagles all settled in.’

‘If you’re sure, I can always keep popping over to check in with you.’

‘I’d like that hun.’

[gymqueensusa]

Train Your Upper Glutes

How to Train Upper Glutes in the Gym

Training the upper glutes helps create a lifted, rounder shape and improves overall lower body strength. To effectively target this area, focus on hip thrusts, abduction movements, and glute isolation exercises.

Best Exercises for Upper Glutes

1️⃣ Hip Thrusts (With Barbell or Machine)

Sit with your upper back against a bench, feet shoulder-width apart.

Place a barbell on your hips and thrust upwards.

Squeeze your glutes at the top before lowering.

Tip: Keep your chin tucked and focus on full hip extension.

2️⃣ Bulgarian Split Squats

Place one foot on a bench behind you, holding dumbbells.

Lower your back knee toward the floor while keeping your front knee in line.

Push through your front heel to engage the glutes.

Tip: Lean slightly forward to shift the focus to the upper glutes.

3️⃣ Cable Kickbacks (High Glute Focus)

Attach an ankle strap to a cable machine.

Slightly bend your standing leg and kick your other leg diagonally upward.

Squeeze the glutes at the top, then slowly return.

Tip: Use controlled movements to maximize muscle engagement.

4️⃣ Side-Lying Hip Abductions (Banded or Machine)

Lie on your side and lift your top leg towards the ceiling.

Keep your core engaged and control the motion.

Tip: Add a resistance band for extra intensity.

5️⃣ Glute Bridges with Resistance Band

Lie on your back with knees bent, feet flat, and a band above your knees.

Lift your hips while pressing your knees outward.

Squeeze your glutes at the top before lowering.

Tip: Keep constant tension on the band to activate the upper glutes.

6️⃣ Standing Hip Abduction (Cable or Machine)

Stand sideways to a cable machine with an ankle strap attached.

Lift your leg outward in a controlled motion.

Tip: Pause at the top for maximum glute activation.

Training Tips for Upper Glutes Growth

✔ Train 3–4 times per week with progressive overload. ✔ Focus on mind-muscle connection—squeeze your glutes in every rep. ✔ Use a mix of weights, bands, and bodyweight exercises for variety. ✔ Maintain a balanced diet to support muscle growth.

💪 Stay consistent, and you’ll see amazing results in your upper glutes! 🔥🍑

[mrhaitch]

Good afternoon from the other end of the planet. May you tell us what your workout routine is? Asking for a friend who wants to get fit.

Fairly standard Push - Pull - Legs, with some cardio (but nowhere near enough) sprinkled in.

With all of these, please keep the following in mind: I've been lifting for a little while so starting with 3 sets is best for someone who is starting out. I do 2 minutes of stretching before I start, followed by a 5 minute warm-up (I like the rowing machine). Keep the weight to a controllable level: I typically find if I can do 12 reps on my first set, I'll fail at around 5 or 6 reps on my last set. Make sure you rest for 60-90 seconds between sets, but no more or you'll get distracted or become discouraged.

1 day rest between workout days, 72 hours rest for each muscle worked (so if you do a push day on Friday, don't do another until Monday or Tuesday).

Push day looks like this:

4 sets of a chest pressing movement (machine or free weights)

4 sets of a shoulder pressing movement or rear delt flyes (I rotate them every 2-4 weeks depending on growth)

4 sets of triceps (tricep extension machines, or with dumbbells, or cables, or dips)

4 sets of chest flyes

Pull looks like:

4 sets of bicep curls (zottman are best for development of biceps and forearms)

4 sets of lateral pull downs

4 sets of seated rows

4 sets of bicep curls (either barbell, machine, or dumbbell hammer curls)

Legs:

4 sets of leg press (or weighted squats)

4 sets calf extension

4 sets leg extension

4 sets hamstring curl

I swap the exercises around based on availability, but I'm usually hitting my larger muscles (chest, back, thighs) twice per workout, and my smaller muscles once. I'd also heavily advise putting a very basic diet plan together: nothing too strenuous, just know what your maintenance calories are, and what the division of your macros need to be (carbs, protein, fat).

I'm around 80kg, and I aim for around 120-150g protein per day, just to give you an idea. Avoid supplements if you can. If you need to take creatine up your water intake as it will dehydrate you massively, and be prepared for a little bit of bloating.

[justinspoliticalcorner]

Li Zhou at Vox:

The Murdochs — the real-life media family that inspired HBO’s Succession — are currently navigating a court case that could rival any fictional drama. The family, led by 93-year-old patriarch Rupert Murdoch, controls a vast, global news organization that includes the Wall Street Journal and the Times of London, as well as Fox News in the United States. When it comes to Fox News in particular, Rupert Murdoch has exercised a great level of editorial control, helping to shape the network’s coverage — and, as a result, conservative political narratives in the US. Rupert Murdoch stepped back from running his empire in 2023, and handed the role of chair of News Corp to his eldest son, Lachlan, who also stayed on as CEO of Fox Corp, and is seen as the Murdoch child most politically aligned with his father’s conservative viewpoints.

Upon Rupert Murdoch’s death, however, the voting shares he holds in the companies are set to be split evenly among the four children he had in his first marriage to Patricia Booker and second marriage to Anna Murdoch Mann — including Lachlan. In a new court case set to begin this week, Rupert Murdoch is now pushing to amend the previously established trust to give the bulk of this power to Lachlan.

At stake is the ideological future of Fox News and News Corp: Unlike Lachlan, the other three elder Murdoch siblings — James, Elisabeth, and Prudence — are viewed as more centrist, and could take the family’s media outlets in a more moderate direction. That concern is among those that spurred Rupert Murdoch to pursue this court action, and to shift more control to the child he sees as most likely to carry on his vision. The outcome will be determined by Nevada probate commissioner Edmund Gorman in a closed Reno court. The trust, which was created in 1999 around Murdoch and Murdoch Mann’s divorce proceedings, was designed to be “irrevocable,” or quite difficult to change. In order to make the amendment, Rupert Murdoch will have to demonstrate that the alteration is to the benefit of all of his heirs. Whether he succeeds could have a major impact, both on the future of the outlets in his media empire, and on the role they play in shaping US and global politics.

What this could all mean for the future of Fox News

Fox News, which Rupert Murdoch first founded in 1996, has become a mainstay for conservative cable news, and is known for elevating former President Donald Trump as well as misinformation about everything from election interference to climate change. In 2023, Fox paid Dominion Voting Systems $787 million after it was sued for amplifying lies suggesting that the company’s machines were rigged against a Trump win. During that lawsuit, documents came out indicating that Rupert and Lachlan Murdoch knew Trump’s claims the election was stolen were lies, but chose to do nothing to discourage them. Instead, they decided to focus on deepening viewers’ trust of Fox News, seemingly by broadcasting what Trump’s supporters wanted to hear.

As of now, Rupert Murdoch holds a 40 percent voting share in both News Corp and Fox Corp, and under the existing trust, each of the four siblings would get an equal fraction of this when he passes away. If Rupert Murdoch wins the Reno court case, and Lachlan gains the majority of these shares, the network could well continue, and even expand, its conservative approach. “It’s important to note that Lachlan’s politics are far more conservative than his father,” Hollywood Reporter special correspondent Lachlan Cartwright previously said on The New Abnormal podcast. In that scenario, his siblings would still receive financial inheritances, but they would have much less say in the media outlets’ future, much like Rupert’s two youngest daughters, Grace and Chloe, from his third marriage to Wendi Deng. If the trust stays as is, however, there’s a possibility that James, Elisabeth, and Prudence work together to moderate the network’s tone.

With Rupert Murdoch likely to kick the bucket within the next few years, The Murdoch Family are in a succession imbroglio to determine the direction News Corporation and Fox Corporation head, especially in regards to content on FBN and FNC.

Lachlan Murdoch wants to build on and even expand the Murdoch Empire’s conservative tilt, while Prudence, James, and Elisabeth want to move away from it.

[aendromedal]

changed my leg day program. again LOL

taking out cable kickbacks after trying them out for a couple weeks bc ngl. i fucking hate doing them LMAO

i'm obvi not lifting heavy enough for them to be effective, but when i try, i can't get good enough form for even five reps of the ten i do per set, and i just feel so stupidly unstable doing them that i'm just taking them out all together. i have other exercises that i can do that hit my glute max and med anyway so i'm not sad that i won't be doing them tomorrow lol

speaking of glute max, i tried hip thrusts that were elevated on a box on friday (and on thursday with my trainer) and i mean they're simple enough as far as form goes, but i have a hard time loading heavy enough weight (did them with a 30 lb dumbbell and bro you know i gotta do more upper body training when i can't even lift it onto my hips). so ! i'm gonna try cable pull-throughs bc the movement looks pretty similar to a hip thrust as far as what muscles are being engaged (only diff is that you're standing). hopefully it'll be easier to load weight, but if not i'll probably end up sticking to hip thrusts.

also moving into trying cable hip abductions bc idk seated hip abductions are good and all, but i think i could better isolate my glute med on a cable machine, especially on my right side so !

ooo !! and then i'm formally adding (what i call) assisted step-ups bc another trainer had showed them to me on the assisted pull-up, and they're just so much fun to do imo :3 (ngl though, kinda scared to keep doing them bc i saw discourse online of people getting mad that you should just use a machine for its intended purpose, but a trainer at my gym gave me the okay to use the assisted pull-up that way soooooo)

anyway ! here's my leg day for tomorrow, if anyone's curious lol

warm-up (some dynamic stretching, usually leg swings and some form of hamstring and hip flexor movement; tomorrow it'll be half-kneeling hip flexor stretches, elephant walks, 90/90s, and squats to stands while holding the feet [which i have no idea what those are called, if anything lol])

pull-throughs for my glutes and hams (warm-up is 2 sets of 10 at a pretty low weight, main is 3 sets of 8-12 at a pretty challenging weight which i'll have to figure out tomorrow)

leg press for mainly my hammies but for some quads and glutes (warm-up is 2 sets of 10 without any weight, main is 3 sets of 8-12 also at a challenging weight that i'll figure out tomorrow lol)

cable hip abduction for the glute med and min (again 2 warm-up sets and 3 main sets)

assisted step-ups for my glutes and quads (warm-up will probably be at 60 lb, main will probably be at 100)

hyperextensions for mainly the lower back but also to touch on the upper glutes a bit (warm-up is at body weight, and main is at 25 until failure which i'll then drop the weight and keep going until failure again)

stairmaster for 30 minutes (HARD MAYBE. i haven't gone on the stairmaster since i first started at the gym 2 months ago, so i wanted to try it again, but if i'm not feeling it, i'll probably walk on the treadmill for 30 minutes on a 9+ incline at 2.6 mph)

cool-down (some static stretching, wherever i know i'm gonna feel sore or tight the next day)

ngl this is probably too much, as the trainers i've talked to have told me being in the gym for longer than 90 minutes is much longer than necessary lol but ! i just enjoy being in the gym, i like the environment, and i feel good while i'm there, so i don't mind if i'm there for longer than 90 minutes (which this workout will probably be close to or slightly more than) !

but yes ! that's the program for tomorrow and for my leg days for the foreseeable near future ! the only things that've stayed pretty much the same through the weeks has been leg press variations and hyperextensions (hypers are just so fun to do hehe), but i imagine that the step-ups will be a mainstay for a while (bc those are also so much fun to do adgjkd) until i either max the machine out or decide to do them unassisted.

now i just gotta figure out an upper body program that works for me ;w;

[moonstruck-writing]

Gym Confessions [Shinobu Aizawa | Break My Case]

Title: Gym Confessions Pairing: Shinobu Aizawa x OC (self-insert) | Break My Case Rating: T C/Ws: body dysmorphia, insecurities, hurt/comfort, friends to ?, romantic confessions, first person pov, Shinobu and OC are gym buddies, self insert Summary: One day at the gym, I blurt out my insecurities to Shinobu. He tries to comfort me and ends up confessing something, too. Word count: 2.4k A/N: My first entry for the Learning to Love Myself Challenge created by @venulus 💕 this was a journey to write~ but you’ve convinced me of the appeal of self-inserts 🤭 thank you for hosting this Venus!! also wooo new fandom yay!!

Looking in the mirror was one of the things I hated the most about running in the gym. The way I felt, and the way I looked were two very different things, but somehow they always ended up influencing each other.

“You’re here!” I heard a voice coming from behind, and when I looked in the mirror, Shinobu was hopping onto the treadmill next to mine. “You’re earlier than usual.”

There was a reason for it. I didn’t dislike running, and it wasn’t that bad to have it as a warmup. But I absolutely hated running next to people. If I looked at them, I ended up comparing them, their form and speed, to mine. And I also saw how their eyes were always fixed on themselves. So, I ended up feeling like I had to do more, be better, and keep my eyes trained on my face. That was not an easy task.

“Hi, Shinobu.” I smiled at his reflection in the mirror, and he flashed a cheerful smile before starting the treadmill. When I looked back at my reflection, I saw the way my cheeks wiggled with each jump. I quickly looked away, fixing my gaze on one of the empty spaces in the gym that was reflected in the mirror.

I knew I only had a few minutes left, but they felt eternal.

“You’re full of energy today!” Shinobu had a towel around his neck when he joined me in the leg press machine. “I haven’t even seen you take a break at all.”

“I do when I change machines. I have to clean them and all.” I used my fingers to count how many reps I had left for the set.

He sat down next to the wall and took a sip from the water bottle he was holding.

“Are you in a time crunch or something?” He chuckled as I finished the set. When I moved to a different machine after quickly wiping that one, he followed me. “You know, your form has gotten so much better.”

“Has it?” I didn’t see much of a change.

“Yeah. I can tell you’re stronger.” He looked at my body, and his face lit up in a way I couldn’t understand.

“I haven’t seen any changes.” I looked away and hopped onto the lat pulldown machine, hoping to bring the conversation to an end. It’s not that I didn’t like having Shinobu distracting me. He was always the best distraction. But I didn’t like where the conversation was headed.

“Seen? Don’t you feel stronger?” He took off the towel from his shoulders and left it on top of his water bottle, next to the cable and pulleys. He started changing the rope attachments.

“I feel stronger.” Saying that while working out was not something I liked, because it always made me feel like I’d fuck up in the next five seconds. I pursed my lips, trying to focus on the exercise and my breathing. “I get less tired.” That’s something I preferred. “But I look exactly the same.” I regretted it the moment the words left my mouth. They were supposed to stay buried deep inside my mind.

“You don’t look exactly the same.” He briefly stopped his exercise to look over at me, as if he needed to make sure. That was more of an answer to me, than the words he had used.

“But I don’t look fit, either.” I felt anger bubble up inside me and stopped to adjust the weight in the machine.

Shinobu finished his set and patted his forehead with the towel. “What does it mean to look fit?” He hummed, thinking.

I felt my face and neck tensing up in a way exercise couldn’t do. That whole conversation was a mistake. I didn’t want to talk about it. I decided to focus on the exercise and pretend nothing had happened. But the words hung heavy on the air between us, even if it was so cold they could’ve flown away, carried by the AC.

“I don’t know.” I finally said when I was done. “Like those fitness influencers? Where people look at you and they know you exercise.” I got up and busied myself with cleaning. I didn’t want to see his face.

Shinobu played some more with the rope attachments before deciding he was done.

“If you didn’t know me, would you say I exercise?” He approached me after picking up his things from the floor.

When I looked at him, he had his head cocked to one side, and the shadow of a smile haunted his lips.

“Mm, probably not.” I knew now how wrong that first impression had been. He had a lean body and a thin build that could fool anyone. But behind that, he hid insane strength and stamina.

“And knowing what you know, would you say I’m fit?”

The hair escaped through my nose in a bitter laugh. I would never challenge him to anything physical. He was in perfect shape, and he knew it. He had to be, for his job at Aporia.

“What’s your point?” I didn’t want him to beat around the bush.

“Being fit is not a specific body type. Everybody is different and will look different with the same fitness level.” He tutted and exhaled, rubbing his chin. “I look nothing like Gucchi, and even with the same job, he looks nothing like me. He’s a muscle monster, and while that’s cool, I don’t need to be one. Not that I could, even if I tried.” He added with a laugh. “And the level of fitness, or strength, not everybody has to reach the same standards. Exercising is also about functionality. You don’t need the same abilities that I do in your daily life.” He passed the water bottle from one hand to another and drummed his fingers on it.

“But…” I trailed off, not knowing how to let this discomfort get into words. I already knew everything Shinobu said. I did. But somehow, it didn’t matter. “I want to look good.”

Shinobu chuckled, a half-laugh half-cough. Then, when he saw the seriousness in my face, which probably even had a tinge of sadness, his face paled.

“You don’t think you look good?” His voice was almost a whisper, but I managed to hear him through the background music.

“I mean, I still have all that fat and cellulite. And yet, somehow, my legs aren’t big enough.” I spat the words, feeling the hatred for my body taking hold of me like it was something that lived deep down inside and sometimes took control of me. “And my stomach… it’s… it’ll never look good.”

I wasn’t really saying those words to him. I was saying them to myself, he just happened to be there, to have been the one to propel them out of me. And now I felt empty and weak.

Shinobu took a hesitant step towards me, and I felt disgusted. I shouldn’t have put him in this position. I didn’t want his pity, either. I heard him take a sharp inhale, and the need to run tickled my limbs.

“It doesn’t matter. It’s stupid.” I tried to smile but my face only contracted into a grimace. “I’ll go get changed n—”

“No.” He interrupted while his hand wrapped around my elbow, effectively stopping me. “No, it does matter, and it’s not stupid.” His usually cheerful countenance was now darkened by the deep crease between his brows. “But it is not the truth.”

I swallowed, reluctance crawling into my skin. How dared he? From anything I could’ve hoped to hear him say, I didn’t want to be called a liar. I knew myself and my body better than anybody else. I had to look every day in the mirror. No one else did for me. I had to see how my clothes fit, how they hung loose in places while tight in others. It was ridiculous. He knew nothing.

“Let go.” The low and breathy whisper somehow came out dense enough to make him let go instantly. Before he could change his mind, I quickly left the room.

Taking off my sports clothes was somehow harder than any other day. Maybe it was the sweat, but it felt like my body was laughing at me.

When I was finally ready to leave the building, I found Shinobu waiting for me by the entrance.

“Hey,” he pushed off the wall and approached me. “I’m sorry about earlier.”

I clenched my teeth, wanting to say sorry too, but not finding the energy to do so.

“The last thing I want to do is be insensitive. You opened up, and I’m grateful for that.” He offered me a small smile, like a peace offering. “We’re still friends?”

I huffed jokingly, rolling my eyes. Even if I was hurting, I was not in so much pain that I’d push his kindness away.

“Of course. If you still want to be friends with someone like me.” I wanted it to come off as a light-hearted jab, but his face didn’t say the same.

“That, right there, I…” He mouthed, no sounds leaving his throat. “You’re awesome. Of course I want to be friends with you!” The frustration gushed out of his tone. He closed his eyes for a few seconds, his lips pressed into a tight line. When he opened his eyes again, I saw a glint of determination I had never seen before. “I was going to drop it, but honestly? I can’t.”

He suddenly started walking away, and I followed him in confusion. When we reached an empty bench in a less crowded part of the street, he sat down.

“I’m not mad at you, I want to make it clear.” But the softness in his voice would never have led me to even consider he was angry. “I just… I don’t understand.”

His pleading eyes followed me as I sat down next to him.

“You’re incredibly beautiful. And I’m not just saying that, I’ve felt it since we first met.” He played with the straps of his sports bag. “You’re so attractive. The way you dress, how you walk, your hair, your body…” He trailed off, his gaze lost in the space in front of us. “I’m only one guy, but I’m sure there are tons of people out there who see you and think the same. And of course, some people will have a different taste, and there’s social media and its standards, but honestly?” He turned to look me in the eyes. “I don’t know what happened, for you to not know, not be able to see just how incredible you are, and how good you look. Right now. Always.”

Something caught in my throat. Maybe the knife I almost swallowed, the knife that had been wounding me all this time. I could understand what Shinobu was saying, but it still didn’t undo everything else. That knife still existed, trying to tear through the deepest parts of me.

His lips parted in a shaky exhale, and he rubbed his head.

“Dang, does a guy need to out his secrets?” He crouched forward, hands on his knees. Then, he jerked back up again. “I’m not just saying this because I care about you, which I do. These are not empty words I could tell anyone. They are the truth. They are so real…” His eyes alternated between looking at my eyes and taking in my whole expression. “Okay, I’m attracted to you.” He exhaled, the shakiness contrasting with the confidence of his words. “I’m so attracted to you, you wouldn’t even believe it.” He chuckled. “I mean, clearly you don’t, or you didn’t, otherwise we wouldn’t be having this conversation.” He rubbed a hand through his face as if to refocus. “I am so attracted to you, you’re fucking perfect to me. And it hurts to hear you don’t see yourself like that. Because you are. That’s the only reality that exists. You’re gorgeous and hot, and every time I see you, I feel like a million butterflies will take me soaring into the sky.”

“And that thing about your legs, gosh…” He smiled quietly, almost bitterly. “You don’t know how many times I’ve thought about your legs. That time you wore shorts? I almost died. And it would’ve been a happy death.” His eyebrows raised as if he couldn’t believe he was really telling me all that. “And your tummy? Every time I catch the smallest glimpse of your skin when your T-shirt flutters, I swear…” He closed his mouth, swallowing visibly. “It is so dangerously…” He trailed off, looking down and suddenly shifting in his seat. When he looked at me again, something different flickered in his eyes.

“I don’t understand how you don’t like the way you look when it’s so good, I don’t just want to look at you. I want to touch you, too. And shower every bit of skin and flesh and muscle and bone with all the love and praise that they deserve, that you deserve.”

The silence between us was expectant, like the time between thunder and lightning. And I knew now, what it was that I had seen in his eyes. It was new and different, and I didn’t even know how I could recognise it, when nobody else had looked at me like that before.

It was adoration. So clear and simple, like it had always been there, like all along it belonged to me.

Something broke and resettled all at once in my chest. Like a piece of machinery in which the gears finally lined up correctly to make it function properly. Like it should’ve always been.

“I’ll change gyms if you don’t ever want to see me again after this.” His voice was so faint, it made me doubt if I hadn’t dreamed it all. “But I’m hoping we can still be friends?” His eyes searched mine with worry. “I didn’t want—”

“Thank you,” I interrupted, feeling the knife that had been nestled in my throat finally make its way out, by way of my tears. When they fell, I knew I wouldn’t be able to say anything else without sobbing uncontrollably. Instead, I took one of the hands that had been fiddling with his sports bag and held it between mine.

He squeezed back and used his other hand to guide my head to his shoulder.

There, hidden from the few passersby and cradled against his warmth, I felt like for the first time in a long, long time, I could finally breathe.

.

.

.

A/N: This is my first time posting a self-ship, and I hope you could enjoy reading it, too! I’m still in the middle of the Sly Red chapter of the main story, but I couldn’t wait to write something for Shinobu <3

Interactions, comments and tags mean a lot and they help me keep writing <3 Anon feedback is also welcome

Masterlist | AO3

Please do NOT repost. Reblogging is okay! Characters belong to their rightful owners, the plot and content here belongs to @moonstruck-writing

[freeonlineworkouts]

Shoulder Workouts

Strong, well-defined shoulders not only enhance your physique but also improve posture, stability, and overall upper-body strength. Shoulder workouts should target all three heads of the deltoid muscles: the anterior (front), lateral (side), and posterior (rear) deltoids, as well as the supporting muscles like the trapezius and rotator cuff. Below is a comprehensive shoulder workout plan that includes both compound and isolation exercises.

Warm-Up (5-10 minutes)

Start with dynamic stretches or light cardio to prepare your shoulders. Examples include arm circles, shoulder rolls, or a brisk walk.

Shoulder Workout Plan

1. Compound Exercises (Target Multiple Shoulder Heads)

Overhead Press (Dumbbell or Barbell)

Target: Anterior and lateral deltoids, triceps.

How to Do It:

Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.

Press the weights overhead until your arms are fully extended.

Slowly lower the weights back to shoulder height.

Reps/Sets: 3 sets of 8-12 reps.

Arnold Press

Target: All three deltoid heads.

How to Do It:

Hold dumbbells at shoulder height with palms facing you.

As you press the weights overhead, rotate your palms to face forward.

Reverse the motion as you lower the weights.

Reps/Sets: 3 sets of 8-12 reps.

2. Isolation Exercises (Target Specific Shoulder Heads)

Lateral Raises

Target: Lateral deltoids.

How to Do It:

Stand with a dumbbell in each hand, palms facing inward.

Raise your arms out to the sides until they are at shoulder height.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

Front Raises

Target: Anterior deltoids.

How to Do It:

Stand with a dumbbell in each hand, palms facing your thighs.

Raise your arms straight in front of you until they are at shoulder height.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

Bent-Over Reverse Fly

Target: Posterior deltoids and upper back.

How to Do It:

Hinge at the hips with a dumbbell in each hand, palms facing each other.

Raise your arms out to the sides, squeezing your shoulder blades together.

Slowly lower the weights back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

3. Functional and Stability Exercises

Face Pulls (Using a Cable or Resistance Band)

Target: Posterior deltoids and rotator cuff.

How to Do It:

Attach a rope handle to a cable machine or resistance band at eye level.

Pull the rope toward your face, keeping your elbows high and squeezing your shoulder blades together.

Reps/Sets: 3 sets of 10-12 reps.

Upright Rows (Dumbbell or Barbell)

Target: Lateral deltoids and trapezius.

How to Do It:

Hold a dumbbell or barbell with an overhand grip, hands slightly narrower than shoulder-width apart.

Pull the weight up along your body until it reaches chin height, keeping your elbows high.

Slowly lower the weight back to the starting position.

Reps/Sets: 3 sets of 10-12 reps.

4. Burnout Finisher (Optional)

Shoulder Tap Planks:

Start in a high plank position.

Tap your left shoulder with your right hand, then your right shoulder with your left hand, while keeping your hips stable.

Reps/Sets: 3 sets of 30-60 seconds.

Cool Down and Stretch (5-10 minutes)

Stretch your shoulders, chest, and upper back to improve flexibility and reduce muscle soreness. Examples include:

Cross-Body Shoulder Stretch: Bring one arm across your chest and hold it with the other hand.

Overhead Tricep Stretch: Reach one arm overhead and bend the elbow, gently pulling it with the other hand.

Child’s Pose: Stretch your shoulders and upper back by reaching your arms forward on the ground.

Tips for Success

Focus on Form: Proper technique is crucial to avoid injury, especially with shoulder exercises.

Start Light: Use lighter weights to master the movements, then gradually increase the weight.

Rest Between Sets: Take 30-60 seconds of rest between sets to recover.

Incorporate Variety: Rotate exercises to target all three deltoid heads and prevent plateaus.

Pair with Full-Body Workouts: Combine shoulder workouts with exercises for other muscle groups for balanced strength.

This shoulder workout plan is effective for building strength, stability, and definition in your shoulders. Perform it 2-3 times per week, and pair it with proper nutrition and recovery for the best results!