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fitnessmentor · 2 years ago

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How to Choose the Best Exercises for Your Back

Discover the ultimate collection of the best exercises for back strength and health. Unleash the full potential of your back with targeted workouts designed to sculpt, tone, and alleviate pain. From relieving lower back discomfort to enhancing posture and muscle definition, our carefully curated routines cater to all fitness levels. Engage in a variety of exercises, including back extensions, rows, and bridges, to build a resilient and powerful back. Whether you're looking to improve athletic performance or simply boost your daily well-being, our expert-approved exercises will transform your back, enabling you to conquer new heights of strength and confidence. Take charge of your back's wellness today!

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daily-odile · 10 months ago

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sorry i was gone for a while i just got back from the mountains

#so my body crashed and burned while I was in the mountains #isat #isat odile #in stars and time #day 111 #or something i forgot #ok it Has been almost a week now since I got back but it's a funny way to format a return post of sorts #Anyways sorry for literally not posting anything for 2 weeks! It's been a stupidly busy month #I'll still be busy for the rest of this month unfortunately but I'll still try to post something from time to time #in the meanwhile. odile gets a vacation. and a bit of my suffering along the way #edit: I should clarify that I'm alright now!! T'was just a weird few days lemme tell ya.#mayhaps 3 12 hour shifts right before a mountain trip was not the best idea (remember to do exercise sometimes guys...)

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swampthingking · 1 year ago

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andrew’s definitely gotten in trouble with his pr manager for tweeting things along the lines of:

“no mania inducing medication will compare to the euphoria i will feel the day donald trump drops dead”

#pr manager is like: andrew… this is the last time i’m gonna tell you #andrew: whats the point of democracy if i can’t exercise freedom of speech #pr manager: andrew it’s no longer about your image #at this point we are concerned the fbi is going to show up #andrew: neil has connections. i’m fine #they thought marketing andrew on social media would be good #they were sooooo wrong #because now andrew has a place to share every insane thing he’s ever thought #for instance—a tweet that just says ‘an alien googling: human clothes’#he’s on there advocating for lgbtq+ youth you KNOW HE IS #he’s cursing and mildly threatening members of congress for imposing these disgusting bills #one day he tweeted ‘does mitch mcconnell know he’s dead yet’#when mitch mcconnell stepped down from senate andrew tweeted ‘hopefully next he steps down from life’#unsurprisingly: this endears him to some people and makes others fucking hate him #and he’s such a shit. he does not care either way #he’s kind of just like: pr manager. you gave me a twitter and told me to tweet. i’m just doing what you asked me #they’ve threatened to change his password so many times #they actually did once but andrew reported the account so many times for defamation and fraud that it got suspended #and he made a new account out of pure spite #his pr manager is like: andrew nobody is going to want to sign you because of your public image #and andrew is like: ?? ok. they can lose every game then #(he knows he’s the best goalie)#ok i think that’s enough for now. however i will probably be back #andrew minyard #aftg #tfc #trk #tkm #the foxhole court #all for the game

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ssmashley · 3 months ago

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Tddk’s the type of couple to NOT hold back at each other when sparring. They’re going all out, fighting as if their lives depend on it until the building is almost destroyed

#when they’re in the zone they’re IN the zone #but like genuinely I do not see them holding back even if it’s a simple exercise #like how will they both improve and become the best version of heroes if they hold back???#I think one of them would be offended if the other didn’t give it their all #tododeku #tddk #my hero academia #boku no hero academia

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abirddogmoment · 6 months ago

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thinking about how much time and mental effort I put into making sure my dog is exercised and enriched every day vs the new (largely north american) trend of never walking your dog because "they get enough during the day" (it's one hour of high arousal sports training) (where they sit in a crate for 40 mins of that) (and maybe a romp in a postcard-sized backyard if they're lucky) ((it's not enough for most dogs)) ((they're bragging about it))

#dogblr #dog training #dog enrichment #i feel like people took the 'be careful not to create an athlete' and sprinted in the opposite direction #all the way to 'your high drive / high arousal dogs should be satisfied with one hour of cumulative engagement and #23 hours of being put on a place mat'#wheres my post like 'if i didnt control my dogs access to resources would they still like me?'#its not good positive engagement when your dog is starved for something to do #that's just modern kennel life but youre patting yourself on the back because your dog is allowed on the couch #i woke up in a spicy mood this morning and made the mistake of looking at instagram #eta if youre being normal about it and trying your best with your dog this isnt about you #if youre bragging on social media about how you dont exercise your dog but it explodes off a place mat because its so pent up #then look inwards

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colorful-bees · 1 month ago

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Something that's been on my brain for a while is that AZ's Floette wanted him to forgive himself. From what AZ tells us in XY, Floette left because she somehow knew what had been taken in order to bring her back. She's, understandably, horrified. But if we look back at the scene where Floette returns, it's just after AZ has made peace with his past actions. And surely, she most know AZ is sorry to her? I imagine she's checked in on him over the past 3,000 years; how else would she just happen to show up at the exact moment she did? I would infer she knows how he feels, she's seen so much of it.

All that to say, it makes me think that Floette was not only concerned with the atrocities committed with the Ultimate Weapon but was also concerned with what doing that action did to AZ himself; he's not the same person anymore. Doing what he did changes a someone. She doesn't come back to an apology to her, she comes back when AZ has forgiven himself for what he did. An apology to her doesn't bring her friend back from the person he became. She doesn't want an apology; she wants her old friend back and she only gets that when AZ can let go of his past actions.

#pokemon #az and floette #the way that she doesn't come back to an apology #she comes back to az forgiving himself lives rent free in my brain #i can't imagine she hated him #she hated the person he became for her #this isn't the friend she once knew #honestly #how much did floette truly care about the weapon's casualties?#from what we hear from az that's why she left but that's his point of view #and this is going in the tags because its a WILD take to claim she didn't care about it at all #but at the very least it's an interesting interpretation of their characters #both of them being very selfish #az would kill for her #floette's only concern being about her friend and how much he's changed from his atrocities rather than the atrocities themselves #BUT THAT'S JUST A FUN THOUGHT EXERCISE #because we don't have any other evidence to say that she was like that #and i would trust az's judgement of his best friend's behavior #just something to think about i guess

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freeonlineworkouts · 3 months ago

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Are 5 Exercises Enough for Chest Day?

Yes, 5 exercises are enough for chest day if they effectively target all areas of the pectoralis major and minor, ensuring balanced development. The key is to choose compound and isolation movements that work the upper, middle, and lower chest while considering factors like volume, intensity, and recovery.

How Many Exercises Should You Do for Chest?

The ideal number of exercises depends on your experience level, training frequency, and goals:

Beginners (0-6 months): 3-4 exercises (8-12 reps, 3-4 sets)

Intermediate (6-18 months): 4-5 exercises (8-12 reps, 3-4 sets)

Advanced (18+ months): 5-6 exercises (6-12 reps, 4-5 sets)

A well-structured 5-exercise chest workout can be sufficient for muscle growth, provided you train with progressive overload and proper form.

5 Best Chest Exercises for Maximum Growth

Here’s a well-rounded 5-exercise chest workout that hits all areas:

1. Barbell Bench Press (Flat or Incline)

📌 Muscles Worked: Middle/Upper Chest, Triceps, Shoulders 🔹 Sets & Reps: 4 sets of 6-10 reps 🔹 Why It Works: The best compound movement for building chest strength and mass.

2. Dumbbell Incline Press

📌 Muscles Worked: Upper Chest, Triceps, Shoulders 🔹 Sets & Reps: 3-4 sets of 8-12 reps 🔹 Why It Works: Helps develop the upper chest, which is often lagging.

3. Dumbbell or Machine Chest Fly

📌 Muscles Worked: Inner & Outer Chest 🔹 Sets & Reps: 3 sets of 10-12 reps 🔹 Why It Works: Stretches and contracts the pectorals for improved chest width and definition.

4. Decline Press (Barbell or Dumbbell)

📌 Muscles Worked: Lower Chest 🔹 Sets & Reps: 3-4 sets of 8-12 reps 🔹 Why It Works: Adds fullness to the lower chest and enhances overall size.

5. Dips or Machine Dips

📌 Muscles Worked: Lower Chest, Triceps 🔹 Sets & Reps: 3 sets of 10-12 reps 🔹 Why It Works: Excellent for finishing your workout with a deep stretch and contraction.

Additional Considerations

✔ Progressive Overload: Increase weight, reps, or sets over time. ✔ Proper Form: Prevents injury and ensures muscle activation. ✔ Rest & Recovery: Chest muscles need 48 hours to recover. ✔ Nutrition & Protein Intake: Essential for muscle repair & growth.

Final Verdict: Is 5 Chest Exercises Enough?

Yes! If you choose compound and isolation movements strategically, 5 exercises can be optimal for building size, strength, and definition in your chest. Keep your training intense, progressive, and balanced for the best results.

Would you like help structuring your weekly chest training routine? Let me know! 💪🔥

#best chest workout routine #dumbbell chest press #back and chest workout #chest exercises #chest workout #video #exercise #workout #tumblr #youtube #new york

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sadbeautifutragic · 3 months ago

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it's been nearly a year and i still can't decide whether i prefer the front or back half of the ttpd anthology

#both have an equal share of my top favorite tracks #and i don't have any major skips tbh #first half is great for car rides and exercise but back half is best for studying and hiking

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clandestinegardenias · 6 months ago

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Look, I understand the desire for a revolution. I do. And it’s possible I might be convinced that we need one, at some point. I am open to the idea that I might be wrong!

But…literal Marxist theory posits that the way you get to a communist society is by working your way through a democracy. That’s the first STEP. Then you move to democratic socialism, then socialism, then communism. Anything that moves us away from a democracy (as I’m concerned another Trump presidency would, that man wants to be a dictator so bad) is a step AWAY from a leftist agenda. Because sure, maybe you get your ‘glorious revolution’ if Trump is president because he literally makes living conditions so unbearable that it triggers widespread revolt but from a critical Marxist standpoint you’d be revolting to get back to a democracy so you can start at that step all over again! This is a big reason theorists posit socialism/communism in the Soviet Union fell apart; too big a change too quickly and skipping steps in between.

We also have to consider that getting to the point of full blown revolution would mean catastrophic levels of suffering for people with lower socioeconomic power—POC, the queer community, folks in poverty, people with disabilities, etc.

AND any US dictatorship or similar government has an entire industrial military complex to back it up. A successful revolution would necessitate either getting that military complex on board, in which case you often end up with a military dictatorship (you can imagine how well THAT goes) or beating it which…I’m sorry, even the entire civilian population of the US cannot do. The military is light years more advanced than it was in Marx’s time, rebellion is so so so so much more complicated. It also sets a precedent for violent exchanges of power that tend to set countries up for a decades/centuries long tailspin of military coups in which the people with the most gun power (again…usually not vulnerable groups) win control.

I’m not trying to be a fatalist, here. I actually think fatalism is a tool of the oppressor and we have to fight against it tooth and nail. I’m just trying to logic out what will happen if Kamala/Walz lose and Trump/Vance win. What does that really look like? What is the next step, the next outcome that will lead us to a better place? And I just cannot, for those reasons above, see a Trump presidency leading us anywhere good. That IS what we will get if people hold out on voting for Harris as a form of protest. I’m all for protest!!!!! But it needs to be in a different avenue, because you have to consider the real life repercussions not voting will have.

I mean, what are the options? What happens if people protest by not voting? (...this assumes you don't start from the position that Harris and Trump will be literally NO different in office, which, well, that's another post)

1. Harris wins regardless, but a signal is sent that people to the left aren’t appeased and democrats need to do more. How effective this would be in moving actual policy is debateable, and it also puts the moral onus/responsibility conveniently on others just so you can feel like your hands are clean while simultaneously risking a worse outcome. Not cool.

2. Trump wins. Far more likely because, as we saw in 2020, the country was nearly evenly split on Trump vs. Biden. Current polling shows more or less the same with Trump vs. Harris. If the left stays home, the likelihood Trump wins skyrockets. So, what happens next?

2.A. Trump wins, but the world doesn’t end. He doesn’t do anything too terribly awful. The left has ideally signaled they will only vote for a Dem if they are liberal enough. I seriously doubt Trump won’t do anything too terribly awful though—look at what his first presidency did!!! Look at Project 2025!!!!! So. Other option.

2.B. Trump wins and the world is on fire. He strips away womens’ rights, queer rights, he tanks the working class and worker protections, starts a war, starts a dictatorship, whatever. He already started a lot of this during his first presidency. In this case, either…

2.B.1. This is still not enough to trigger a revolution. Vulnerable people are hurt and die at a far greater pace than under a Democratic presidency. We go on as before, fighting to regain key protections. Perhaps the Dems put forward a more liberal candidate to try and beat him next time, if democracy still exists, but likely? We end up with a conservative centrist anyway.

2.B.2. Trump does trigger a revolution. All I can see is how many vulnerable people would suffer and die. The military HAS to be involved and either takes control of government (terrible start to socialism!!!!!) or kills revolutionaries en masse and the rebellion fails. If civilians somehow defeated the US military, which is an astronomically low possibility, then we set up a more liberal democracy...how, exactly? With all the conservatives and moderates still in our country? Honestly, HOW. Kill them? Try and make them ‘see the light’? That happens via education, not a civil war. We could try and go straight to communism but theory and history show us that doesn’t work—you have to work your way towards it through democracy.

It is SO much more efficient and would put so many fewer vulnerable people in grave danger to start by keeping the democracy we already have by voting in Harris and THEN working on our protests to shift the needle towards democratic socialism. We’ve seen that these protests CAN WORK!!!!! They got us Biden dropping out!!!!! Harris picked a VP far more appealing to a liberal mindset than many of her other top options! WE ARE ALREADY SHIFTING THE NEEDLE. Keep it shifting, don’t give in to fatalism, and remember that you have to go through the steps to have an actual, stable, reliable socialist or communist republic. Vote.

#politics #us politics #be kind to each other when discussing this too #I want safety for all the vulnerable people of the world too #this is my honest best perspective on how we get that #and I totally understand that people not voting as a form of activism want those things too #we have to have conversations about where that will realistically land us though #if someone has an alternate path where not voting gives us the best chance at a more just political system I am all ears #I’ve even outlined a couple possible paths above I just think they have the most marginal possible chance of occurring #and that we have to exercise the precautionary principle—the risk of it all going sideways if people don’t vote is SO GREAT that we cannot #discount it #does it suck to have to vote when you hate the whole system? sure #but in this case it preserves democracy so we can actually create effective revolt or policy change or whatever #and don’t backslide into a dictatorship that vulnerable people die en masse to bring back to a democracy

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the-way-astray · 7 months ago

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do you have a cognate

i still don't fully understand what that means ngl. and no. i'm single for life . . . i don't want any commitment. and i imagine i scare potential suitors away with my radical keefe opinions

#is that just like the keepblr way of saying “best fandom friend you get a gold star i love you so much”?#or is there like a deeper meaning to it that actually incorporates the lore behind cognates in the canon story #this is unclear to me #back in MY day cognates meant you did ahem. cognate exercises. like alden and quinlin- okay grandma let's get you back to bed /lh #keepblr #kotlc fandom #asks #anon #mine

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immortalsins · 5 months ago

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went running and can report i'm still not that person

#'running is the best exercise you can do for muay thai' please don't say that #lie to me #jk it was alright. went to the park at 9pm and i've got a route now #ran some sections and walked others #so hopefully if i do it again (and again and again and again) i'll be able to keep up the running for longer #got a method of noticing change that way #which is something i'm historically quite bad at #tw for weight stuff in the rare event anyone is reading these tags #i've definitely gained muscle since starting this silly exercise habit thing #and i don't check how much i weigh because i don't care #and it would hopefully just go up anyway #but checked today for drug trial reasons and i'm 4kg less than last time? alright #again. genuinely doesn't mean much to me (anymore)#i don't think i need to lose any weight and tbh i'd rather not #but its still . ig. a sign that i've been consistent with something #which is SO hard #because i get into phases that go way too intense and then stop completely #but this is a normal amount to change by and i haven't done anything crazy #also kept it up for 6 months #so apparently i have the ability to form and keep habits now #and the weight is an indicator of that even if it was unintentional #(also for muay thai i have to be in a weight class)#(fighting is a long way off but it's at the back of my mind to pay more attention to it)#anyway. who would've thought i'd be doing this #✅️ learnt how to do habits at age 22

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regular-lord-reckoner · 9 months ago

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i’m home !!

procedure went real well, everything was really smooth and almost as soon as they said, “you can count backwards if you want,” i don’t think i even said ten before i was suddenly in recovery and sipping some ginger ale.

honestly the worst part was the iv because they had to do it on the side of my wrist because apparently my veins are crooked ?? i just hate ivs anyway so that’s no surprise but other than that no complaints.

everyone was real nice and made sure i was well taken care of (my nurse even had me pee one more time before so she wouldn’t have to do a catheter which with my history…..thank you)

but yeah, i’ll have a follow up in about a month just to make sure everything’s good and the iud is doing its thing !!

i do have some cramping and bleeding but that’s normal, although a little funny because i literally just stopped my period yesterday but…oh well !! hopefully in a few months i won’t have hardly any so this we can handle and i hace some medicine (and my ~medicine) that’ll help so i’m all set.

mom had to go run some errands so my little recovery buddy is keeping me company. also, a moment of recognition for my new favorite shirt (thank you as always, Boss Dog Art; i’ve already got my eye on another one that says, “i think therefore i am against transphobia around the world” or something like that and it’s got a cool skeleton on it; this is my third shirt from them and they’re really comfy and good quality so not sponsored but check them out, they seem cool):

#It’s been a rough week leading up to this i’m not gonna lie #one of my neighbors was shooting on Sunday when i was in the pool #which i’m used to at this point #but for some reason i got triggered into a panic attack #and could not catch my breath #could not calm down for several minutes just scream crying #had to dunk my head underwater a few times and splash myself in the face #eventually i just buried my face in my towel and screamed cried until i physically had to stop #because i thought i was about to have a heart attack #so that wasn’t so chill #spent the rest of the day shaking #guess you just never know when it’s gonna hit!!#another plane has hit the ptsd towers #sorry #not for nothing though but the shooting stopped so there’s that #they probably thought someone had a fuckin’ ari aster movie turned up over here #nope just a mentally unstable bitch doing her best which clearly isn’t great but what can ya do!!#it was kinda funny though because i’ve been hesitant to go back out there since #but finally yesterday i had even worked longer the day before so i could really enjoy it #it had been sunny all day #no signs of rain #i’m ready to get some exercise in because i knew it might be a while #before i can again so i was really looking forward to a nice 30 minute run #damned if it didn’t start raining as soon as i got out there #and that was fine #i still ran a little got my water weights in #but the kicker was i looked at the weather on my phone and it looked like it was going to keep raining #so i said okay let me just go take a shower and settle in for the night #it didn’t rain and the sun came back out so oh well!#but point is…today went well and i’m doing okay and things could always be worse so no worries <3

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anakinh · 5 days ago

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read a fanfic that was objectively well-written but i really disliked the vibe. it was a very... hazy americana vibe that for some reason i could not fit with the pairing. took a step back and realized that if this was a destiel fanfic i would've loved it. maybe something to ruminate on? Characterization? Subject matter? Power dynamics? Fandom roles? Just because it's very Americana? (the fic barely even mentioned America! But the vibes)

#me.txt #meh #i kinda want to do a writing exercise where i stuff one pairing into various genres #or perhaps various parings into one genre #see if i can replicate the effect #granted i'm not the best at writing... rusty...#also read a fic where a fully 30 year old man broke off a relationship for the stupidest most idiotic overdramatic insecure teenager reason #and his ex took him back!! without even looking for signs of growth!!#was horrified by the bad taste but then realized it was probably written by a teenager 💀#this is why i can no longer read YA fiction #[except you hunger games]#oh ym god i'm old now #i can't stand relationship drama! i talk about taxes! and the economy!#i said the phrase 'i thought we were in a recession'!

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freeonlineworkouts · 4 months ago

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