No.

Why not?

My room is small, I don't think it helps motivation working out at home, I'm a beginner, so I need the machines at the gym, the gym is provided to me by my employer, so I can just go there after work and it's ultra cheap because of that (9€ a month).

Gym is based.

My gym has a sauna too.

After workout I always go there and then have a cold shower.

 

I feel like reborn afterwards.

I see. Then why didn't you go there in months?

I like to take a cold shower as well, but I heard it's not recommended after workout, because it does something to the muscles idk.

 

I'm a lazy piece of shit.

Extreme coldness is good for the muscles because it reduces recovery time. American athletes have cryo chambers for this.

Doesn't it make the muscles contract and wouldn't you want them to relax after the workout?

 

t. noob

I doubt that any of us trains on a level where a cold shower makes any difference at all on the gains.

he looks like the "new germans"

What do you mean? What is wrong with him?

Top kek

 

Do you enjoy the smell and/or sight of partially naked men engaged in elaborate physical activities?

Going to the gym in your twenties is very worth it because it is the time of your life when you want to attract a partner to mate with.

 

Paying 3-4 hours a week is nothing if it gets you better looking women.

 

Also gymtime is perfect to listen to some interesting podcasts or so.

I mean, who says you can't train body and brain at the same time?

There is going to the gym to train, and there is going to the gym because you're...

 

 

Ah nevermind lol

me

Stop projecting, weak sissy

You really like being around half-naked men, huh.

 

Gyms in Bulgayria are weird, no wonder you are a sissy

So, OP - did you actually go?

Yes.

When are you going to go against?

Tomorrow.

What exercises are you going to do?

it's tomorrow already

It is gratifying for the body and the mind, obviously the first time you go you are going to get tired as hell, the first time I went I had excruciating pain in my legs for 2 days, but after that you get used to the routine

Just came home from the gym.

what exercises did you do? how are you feeling?

Feeling good, I had some muscle soreness today and it's still present, but not too bad.

Did you ogle at the females in yoga pants?

It's only for the employees of the company I work for. Most of the time I'm alone. And I literally have never seen a woman there besides some granny on the weekends.

did you ogle the granny?

I don’t know what that means, but I didn’t do anything to her. She was doing some stretching with some other old dude.

https://en.wikipedia.org/wiki/Optical_Gravitational_Lensing_Experiment

Back home from the gym.

what exercises did you do?

i also work out

Coming home from gym

tell me what exercises you did; do it now or else

No

why not?

He only works out at machines. He probably does not know the names of the machines nor the exercises.

or maybe he's the Bernd who said he wouldn't share his workouts because another Bernd had ridiculed him in the past

Both lol

You are missing out on a lot of potential gains if you don't listen to Bernd's expert training, diet, and steroid cycle advice.

Gym is a shit. SHIT!!! I have been lifting for years. The gym is full of trollops whose extremely detailed vulvas are plainly visible through their whorepants.

 

Simps will defend them when they do their porno TikTok stretch routines on the bench press, or will stick out their practically naked arses doing terrible pseudo squats on the deadlift platforms.

 

I will never go back to the gym to lift. I have a rack and plates and two barbells. I believe that there should be an element of mortal fear in the weightlifting area, and that if you are occupying the equipment without using it you should be subject to trial by combat.

Just finished my workout. Not gonna go home just yet, because I still have work to do.

have you learned the names of the exercises yet?

 

tomorrow I'm going back to the gym after over a month of spiraling out of control and doing unhealthy things and here's the plan:

 

group 1: single leg deadlift L/R, squat

group 2: straight leg deadlift, reverse lunge

intermission: squat jump as long as I can

group 3: side lunge, standing fire hydrant with a band

group 4: single leg bridge off bench L/R, straight leg lift

intermission: burpee as long as I can

group 5: hip thrust off bench, sumo squat

group 6: wide deadlift, supine leg raise

 

each group ABAB, repeat x2 + warm up and cool down

I just hit the benchpress and do curls until I can't anymore

have been doing it for months the results are pretty nice even if I'm missing some core strength and back exercises

wouldn't it be better if you hit more muscle groups in your arms?

bench hits triceps and chest curls hit biceps seems like to me the exercises I am doing now are pretty well-rounded in terms of hitting arm muscle groups

how about deltoids?

I am missing those as well but honestly triceps and biceps are the most noticeable when it comes to results, maybe eventually I'll expand some of the exercises I do but right now I don't feel like delts are that big of a deal.

do you ever do legs?

I'm trying to go to the gym regularly as well. It's difficult because of depression and procrastination. But we're all gonna make it, bernds.

Not really no but I have naturally strong legs so it evens out in the end. I should probably do legs since I broke my knee and got surgery a while back and never trained it to full strength since, but I am lazy.

You can do it.

Been going twice a week for about 6 weeks now.

Yesterday my brother told me he noticed that im exercising.

 

can't wait to hit the gym again!

 

t. yet another

you should set a date and just force yourself to go no matter what

Just finished my workout. Now to the shower and then home.

Went against today. Even talked to the cute gym receptionist.

lul i always talk to them

will go too in 3 hours :)

saying hello doesn't count

your opinions don't count

are you trying to hurt my feelings?

On my way home from the gym.

Came home from gym.

Having protein shake and cheap ALDI sushi that tastes surprisingly okay for its price (5,99€).

 

that's good to hear, please keep us updated

Gym is for faggots

It really is, literally the most camouflage gay place I can think of that isn't especially labeled as gay like a gay bar or a men's only sauna

There is nothing wrong with pumping some iron with your buds.

there are many women too duh

Repressed homosexuals

came back from running laps for an hour, it's 27 degrees and I am dying

 

not everyone has the courage to be out and proud

based keep it up

 

bernd.group is /fit/

True, instead they project themselves upon others.

 

Today is back day:

 

4x12 lat pull down

4x12 row pull

4x12 dumbbell lat pullover

4x12 (each arm) dumbbell single-arm row

4x12 deadlift until failure and/or Breaking PR

Are you retarded or something, do you not realize you keep coming back to the place where you started? Why not go run inna woods at least, or even better go on a bike ride and have fun riding and cruising, seeing stuff, feeling the wind and feeling free, while not putting so much stress on your joints

yes

 

I was running on grass and I don't weight much, so while your concern for my joints is appreciated it's not really necessary; I usually use a treadmill but got bored

 

there aren't any woods close by; besides, that's how you get murdered or worse

The only people I ever meet in the woods are old boomers walking their dogs 99% of the time, and the deeper you go the higher the chance you won't meet anyone at all, that's what's so great about it. Last time I had encountered a hunter though sitting on one of these shooting seats watching through his binoculars, that spooped me a little because he could have just shot me with absolutely no witnesses around, maybe someone in the distance would have heard a shot but that's normal, somebody shot at a deer no biggie, he could have easily picked my body up in time and loaded it unto his truck and chopped me up into little pieces and disposed of me with no trace left

What the fuck.

Past ten years I was into the woods on daily basis, mostly just an hour, but did dayhikes about weekly too. All the people I met were at least harmless and most decent. Well except the occasional wood thieving gypsies but they were busy thieving the wood (the only time they are actually busy), the don't attack noone if not fucked with.

 

As for forestry workers and hunters, one should greet them openly and clearly they like those people who are straight as an arrow.

one day someone will abduct you and you'll remember my words

Have you tried carrying pepper spray with you at all times? Maybe then you would feel safer.

maybe I will, that's a good idea

 

but it still wouldn't work against sneaky attacks when you don't even have the time to take the spray out

You can also wear a helmet so noone is able to sneak up on you and know you out. Additionally there are these little alarms things that start to peep when you pull out a pin. If someone tries to grab you from behind you should be able to pull the pin and then hope that the loud noise distracts him good enough that you are able to pull out your pepper spray.

would a loud noise distract you?

It would make me very paranoid if it went off outside.

 

But if you are alone in the woods it wouldn't do much. However, if you are in the woods with noone around it is basically impossible to sneak up on you. As soon as someone moves in the woods you will hear him. So you should be pretty save there.

 

Generally, I think the chances of being randomly murdered are pretty slim, because the attacker does not gain anything from it. Imho the highest chances of being attacked would be if someone would like to rape you. And tbh the best action against this would be to not look rapable. If you could pull off a false full white beard you would be pretty safe.

Close to impossible for that little Polish slut

Your toxicity is the reason why you are alone.

Nah, I always have my cleaver and shovel with me.

Your lack of humor is why you are

even if you get friends, job and a girlfriend, you will find that this society at least deserves to fucking collapse. Fuck this feminist shit society.

Nothing could be further from the truth. My whole life is a joke.

I've been looking at those personal alarms online, half of them are pink and some of the advertisements are hilarious, like this one YouTube: 30IZwhu02hQ at 50s - as if anyone would come running to rescue you IRL

 

how about an obviously fake twirly mustache?

Unfortunately, a thick nice mustache gives you +10% in rapability. Maybe try the glasses/mustache/nose combo.

 

I think a 110db+ alarm will have more effect than you think it does. This will hurt in the ears and cause a natural reaction to get away from it. If you want to get more serious you might want to look into tasers.

so you're saying mustaches are more attractive than they are intimidating?

 

can't really get a taser since we have weird self defence laws - basically your response to an attack should be "proportionate", meaning you can't use more force than your attacker (e.g. if someone attacks you with their fists and you stab them with a knife then you're in trouble)

top 3 lowest IQ poster on bernd.group right after uruguay and paul

Paul is so high IQ he could take a shit in your mouth without you noticing

t. top 4

t. top 1

nah, if you count in all the zetas i'd be far above average though

I’m still going regularly to the gym, didn’t miss a training day since I started this thread, but didn’t feel like reporting in the last couple of days. Why does the Pole and his SIMP entourage always have to derail perfectly fine threads?

have you learned the names of the exercises yet? I'm not asking to be mean, I genuinely want to know

No, but that is, because I do not care enough and I don’t see why I would need to know the names.

for the sole purpose of satiating my curiosity, duh

Coming home from gym

Just took a big shit, it got stuck there for a moment but eventually went down on its own

Yesterday:

 

5x12 bench press

4x12 inclined bench press

4x12 declined bench press

4x12 chest fly machine

 

And abs for lower part of the abdominal muscles (without pause 10 reverse crunches, 20 scissors, 10 leg raides, 10 pulse-ups, 20 bicycle crunches, 10 crunch kicks and 10 short bridges with weight for lower back. Repeat 4 times)

Boy can lift

Do you work out everyday?

17 sets just for chest seems a bit excessive.

 

I try to, sometimes I cannot because of life activities.

 

 

It is actually one more set than the usual, considering that those 4 exercises work exactly all the chest zones and 4x8-12 is the norm for hypertrophy. I try giving 5 sets for a little extra pump but yesterday I was lifting heavy so I only could during the start exercise.

 

Right now shoulders/traps day.

What is your bench press max?

100 kg when I was 16 (many many many years ago). Right now 60 kg because I have a rotator cuff tear that never got treated properly so I have to train smart when doing chest (those 60kg feel damn heavy) and shoulders.

 

Shoulders day:

 

4x12 standing dumbbell OHP

4x12 seated dumbbell bent over lateral raises

4x12 standing Arnold press

4x12 standing dumbbell lateral raises

4x12 standing dumbbell front lateral raises

4x12 dumbbell shrugs (here HEAVY)

 

Because of the aforementioned reasons when I use dumbbells I emphasize working more resistance (my muscles were tired by the last shoulders exercise) rather than hypertrophy (although it also works hypertrophy) when I do my shoulder dumbbell day. I have another routine for the next shoulders day where I use barbells with only 4 exercises where the focus is hypertrophy.

Went to gym with a w*man yesterday night.

I was looking at her ass all the time.

Do you feel like training everyday is worth it or do you just do it for the endorphins?`

I don't know any dedicated lifter that has done this for several years who hasn't at least one fucked up joint.

 

The older I get the more I come to the conclusion that doing progressive overloading for years inevitably fucks you up.

 

More than the endorphines or pleasure (which I also enjoy when working out) it is a matter of health, discipline and self-improvement.

 

Regarding the other things, if you train smart (knowing your limits and pushing them but in a way respectful to your body) you won’t suffer injuries. My rotator cuff tear was done during a fight so it’s another story.

Finished workout. Now to the shower and then home.

Coming home from gym

What a life

Quite good innit

Legs day

 

4x12 hip abduction

4x12 squats

4x12 leg press

4x12 inner thigh abduction

4x12 leg curl

4x12 leg extension

4x25 seated calf raises

4x12 standing calf raises

how long does it take you to complete these?

My shoulder hurts like hell. I think, I’m doing some exercise wrong…

Do you do shoulder press on a machine?

I do it lying down with two dumb bells

Do you do benchpress?

On a machine

In this case the only advice I can give you is to not ignore it. If you just continue it will get worse and worse until something is fucked up permanently. Try to identify which exercise causes it and fix your form or do something different instead.

Okay, thanks. Do you think it could also come from chest exercises?

When you do bench press in a vertical line it wrecks your shoulders. But a machine should take care of that. You should also pull your shoulder blades back. This will take load off your shoulders.

From 1 hour to 1 hour and a half. Other routines are from 45 min. to 1 hour, this one is the longest.

 

Watch out for rotator cuff injuries, they are the most common when doing wrong chest exercises. The same principle he posted for dumbbells applies for barbells too. I also recommend you research about the scapular function when doing chest exercises so you can get a better form and technique.

Coward piece of shit, I already answered you >>276718 up there

 

If you don’t have anything good to contribute then do not post, you are already cringe by posting in Spanish in the /int/ board, you are a disgrace and a shame to our country.