#that ppl generally start going back to work after a week and can do cardio-like activities after two or three

[sergle]

How long will you be bed ridden once you've got rid of the tonhongerekoogers?

Dr. Boobs said that I'll be on my feet and operating normally after about the first week, but w a very limited range of motion. depending on how I react to the anesthesia (some feel very sick), I could be fucked up for the first few days / first week, but I could also be strolling around and chilling two days into the healing. don't really know yet!

[cupcakeinat0r]

A couple of yall asked for the booty routine so here u go, shawty <3

Ik this looks like a lot, but trust, bae, it’s important. I felt like if ima talk abt my routine, might as well talk a lil bit abt food too since both work as a team.

[First, let me say that I am by no means a professional. This is something I've learned and acquired through self-research, as well as having two siblings, one who is a bodybuilder and the other who is a personal trainer. Also, the gym is a safe n fun space for everyone:) Work out because you want to, not bc you think you need to look a certain way <3]

Here's my Split: I added my upper body days as well in case yall wanted to kno <3

Monday: Glutes + quads

Tuesday: Back + Biceps

Wednesday: Glutes + Hamstrings

Thursday: Chest + Tricep

Friday: Full Body

Saturday + Sunday: Active rest!!! (Could be running, walking, bicycling, etc., whatever is fun to do! My personal fav is the stair master for an hr or Running for 3 miles, but you do whatever you can. Listen to your body.)

In addition, I do cardio after each sesh on the weekdays. For me, that's running for like 2 miles or so, depends how I'm feeling, but you do whatever cardio you'd like! A good start could simply be inclined walking!

Also, pls pls pls remember rest days are VITALLL. If u want to grow that booty (which is something the couple of you specifically mentioned), those rest days are important bc this is the period when those muscles are actually repairing themselves from the workout, resulting in growth!!! A huge misconception is that “the muscles grow during the workout”… no. Ur actually tearin up those puppies, so that’s what rest days r for! Both rest + protein contribute to ur muscle repair + growth (I’ll talk abt protein intake later). Naturally, I like to rest Sat n Sun, but it could be any 2-3 days of the week. Sometimes, I be usin that Fri full-body sesh as a rest day too so liiiike... if u need to, please do (especially during periods uuuuugh).

As for specific Workouts, I'll list em here. These r for the booty ;)

Hip thrusts, booty + hamstrings

Romanian dead lift, booty + hammies

Goblet Squat, quad destroyer

Hip abductions, booty burner, omfg

Leg press, depends on footing. Higher on platform works hammies n booty, lower works quads.

Weighted Squats, the whole damn leg.

Body weight squats OR lunges (good for warm-ups)

Leg curl, hammies

Leg extension, quads

Bulgarian split squat, booty n whole leg

I do 4 sets of 12 <3

(ALMOST FORGOT, I TARGET FOR 5-6 DIFF EXERCISE FOR EACH WORKOUT)

Nutrition plays a huuuge part as well, but I'll only talk very lil abt it since ion know yall's specific needs<3

Generally, if u want growth, just take ur current weight and put that in grams, for example = 170 lbs. -> 170 g of protein each day. Now, taking in the amount of protein u need can be hard at first, so just for the beginning, just try to at least get close to it then work ur way up. Foods high in protein that I like are Greek Yogurt, Chicken, Lean Ground Beef, Salmon, and snackies such as protein bars (avocado is like the holy grail for a phat booty just sayin. It's not protein, but it's the healthiest source of fat there is!). As for other groups (fat n carbs) don’t be so strict, bae… just use your portions. No need to restrict urself from ANY food bc no food is “bad”. I can talk allllll day abt this one but ima just shut up for now lmao.

PHEW, honestly, don't mention the gym around me cuz I will not shut up. Ima gym rat at heart so like I could literally keep writing abt this but bc literally, like, 3 ppl asked for this, Ima just wrap up here <3

Hope this was a lil bit of help @gltzpzy @mybvalentine @icenbroo <33333333

P.s. would it be cringe if I said I sometimes use Miguel as motivation??? Like he’s watchin me or som??? Bye, I hate that I do that, I’m like actually mentally unwell bc of that stupid mass of pixels Sony created ☠️

[gymnasticcrazy-blog]

Completed first year of lifting; 34(M), 5’7’'. A journey for the skinny & busy dads out there. http://bit.ly/2GHZZzs

Hi everyone, this my first time posting after nearly a year of lurking, reading, and trying to learn. More than anything, thank you for all of the topics you posted and conversations you had this year that have helped me along the way!

Stats

Dec. 2017: 118 lbs

Dec. 2018: 131 lbs

Bench (Smith Machine): 50 lbs —> 110 lbs [3x5]

Barbell row: 70 lbs —> 134 lbs [3x5]

Deadlift: 94 lbs —> 134 lbs [3x5]

Squat: 70 lbs —> 134 lbs [3x5]

Pics

From day one to last week

My Journey

When I started this at the end of 2017 I was 33, 5’7”, 118 pounds and had never lifted in my life. That winter kind of sucked as I started to have some health issues, and our family dog passed away. I was listening to the Joe Rogan podcast at the time when they had just finished up their Sober-October contest and some of the lessons they had learned were being discussed throughout the winter. Specifically, the idea that everyone should do something important in their lives for at least thirty days and judge for themselves if it’s something that they can make a habit. I decided that working out would help my psyche and put more meat on my bones! I have no goals of being a powerlifter but now one year later I’ve stuck with my routine, gained some weight, learned some things about myself, and am excited to continue this journey for the foreseeable future. My story is in no-way perfect, but hopefully it is an example that happiness and progress can still be obtained even if you don’t keep a perfect regime.

I live near my alma mater, so I can use their gym for free. I decided that I would start going before work for around thirty minutes each day, and then rest on Sundays. Right from the start I appreciated going to bed a bit earlier so that I could wake up and get to the gym before work. Even though I basically had no idea what I was doing in the gym, my workday started to feel so much better. I had more energy and focused so much better. As for the workouts, I bounced from machine to machine just learning how to use them without hurting myself. I didn’t worry about cardio because my main focus was to gain weight and muscle mass. At the end of the first month, I was hooked on the morning high and excited to investigate how to improve my routine.

It was around this time that I think I found r/fitness. It was (and mostly still is) intimidating, but also very friendly and knowledgeable. I checked out the general FAQ and workout routines and decided that the most basic thing that I could do to improve my workflow was to follow a general Push, Pull, Legs concept. Since February I have been running variations of PPL with different exercises to keep things interesting. After a few months I started to explore the dumbbells and barbells instead of just machine work. Then in the summer I started to incorporate the main barbell lifts to start my routines. After those, I would do accessory work for the rest of the time. A typical 30-45 min Pull workout might be something like…

Machine Row warm-up: 2 mins

Barbell Row: 3x5

Dumbell One-Arm Row: 3x8

Alternating Hammer Curls: 3x8

Chin-ups: 4x5

Lat Pull-Downs: 4x8

Then in the middle of July I was swimming at the pool with my son and did something to my left shoulder. I’m still not 100% sure what happened (and it still hurts a bit now…my thought is a slight tear in my rotator cuff), but it definitely sidelined me for a good chunk of the summer. When I started back up again in late July, early August I started recording my workouts much better using the GymBook app. As you can see, things moved slowly, but it was the right speed for me in order for me to stick with it.

Looking Ahead

Now at the end of the year I have been thinking about what goals to set for 2019. First, without running a true program it was easier for me to miss a day because of some random work reason. Then I’d miss that major lift, and maybe not revisit it until the following week. That surely doesn't bode well for my progress! I’ve decided to start an actual program and see if I can stick with it. I’m going with nSuns’ 5/3/1 6 day deadlift template. I just started the first day, and whoa that’s more reps than I’m used to!

I’m happy with my growth to 131 lbs (I’ve never been this heavy in my life, believe it or not), but I do know that my calorie intake could increase substantially. I tried on three separate occasions to track my diet using apps, but each time I stopped because I could never seem to reliably get up to 2,000 calories in a day. I read on here all the time that to gain weight you really have to look at eating as a job, but I simply cannot imagine working that into my schedule. If I can get to 140 lbs. by the end of next year, I’ll be happy with that. I figure I’m playing the long game!

So if you are a skinny dad who works a full time job and has a wife and child, you can do it! I don’t know that I’m particularly well placed to give advice, but I’ll just say that if you’re looking to feel healthier, look a bit better, and get out a funk…hit the gym for at least a little bit of time most days and you’ll get there! I am definitely open to any advice that you all may have (is the pressing in nSuns too much for my shoulder?), or your stories of trying to accomplish similar goals.

Peace, love, and happy new year everyone!

submitted by /u/Iwuguy [link] [comments] December 27, 2018 at 08:43AM