#vertical jump workout

[ancientroyalblood]

Building Explosive Power with Plyometrics: Advanced Techniques

Plyometrics is a powerful training method designed to improve explosive power, speed, and agility by utilizing high-impact, high-intensity movements. Plyometric exercises target the fast-twitch muscle fibers, which are responsible for rapid bursts of energy and strength. Whether you’re an athlete looking to improve performance on the field or a fitness enthusiast aiming to add explosive movements…

[choccy-zefirka]

Local Qunari, with no formal schooling and background in smuggling, treasure hunting and lollygagging, gets a magic awakening at age 31. Has some questions

The ink-splattered notes are written in a heavy, clumsy hand, clearly unused to holding a quill for long, if at all

SO I'M A MAGE. NOW WHAT?

THINGS TO ASK EMMRICH

The title has been underlined three times. The letters are huge and sprawling at first, but towards the last two words, they end up careening into a chicken scratch waterfall off the page's right margin. The writer has woefully miscalculated how much space everything would take.

Underneath the title, a blotchy vertical line splits the page in two columns. The left-hand side reads:

STUPID KVECHINS QUESTIONS

Magic comes from hands. Do I need special hand balms like for Taash's throat?

I get really hungry after doing spells. Is this normal? It this because magic tires you out? Do you need a diet? Different foods for different spells? Also does magic make food taste different? Maybe I'm making it all about food cos I'm dumb

Can bigger people make stronger magic? Or does it get weaker, cos the bigger you are, the smaller your brain That's what they told me

Is there a spell to lift heavy things? NOT FOR WORKOUT CHEATING! My strength is the only part of me anyone cares about. Course I train honestly! I mean things like huge boulders. Or maybe even boats? Say I grab a boat with Antaam with magic and Taash sets them on fire.

Lords had a story about a Vint mage that made a path from ice on the sea under her feet. Chased their ship for miles. Can you do that? Can I do that?

Is there a spell for breathing underwater? I am still bad at swimming

I was once running from the guards with a mage fella from the Threads. They had us cornered, one got me with a sword, but he killed them all with lightning. It sort of jumped in between the guards, thru their armor and weapons. Thru the metal. I wanted to ask... Does it hurt when you do spells? Cos of your rings and bracelets. I am kinda worried

Neve does spells like she is writing something down with her little ice stick. Bellara shoots spell arrows. You make it look like music. Did you decide on your — your style I guess? Or did it just come to you? I am sorry if my style looks awful next to yours. You are so beautiful to look at

Is there a list of smart words you need to know, to start reading about magic? I wanna try again, but I am afraid to even start. You helped me so much last time, I wish I was smarter so you'd actually wanna talk to me more

The column on the right-hand side is labelled, now with double-checked spelling:

NON-STUPID QUESTIONS.

It has been left blank — but another, more practiced writer has circled all the questions on the left in a large, elegant oval. An arrow extends from the oval, pointing right: moving all the questions from one section to the other. Inscribed underneath it in neat round curls, is a message:

Dear Rook,

It will be a privilege to share all I know!

I cannot wait to see you again have another conversation

E

[ovaruling]

i know crossfit was invented by a man and i know the advantages women have and i know my chronic extenuating circumstantial limitations i know i know i know i promise i know BUT.

i am still broodingly pissed and violently jealous that the guy who started crossfit at the same time as me and only goes twice a week and doesn’t even do any other workout in between is capable of upper body output and a vertical jump that i will only ever be able to dream of

i hate that so many men are just natural athletes even if they’ve just been sitting on their asses their whole fucking lives

i hate that men who have never so much as lifted a dumbbell can come in and bench twice my max

i hate that men who have knee injuries can still run better and faster and oxygenate more efficiently than me

it’s not fair lol i put in 6x as much work at 10x the effort expended and i get fucking tuppence out of my body for every almighty dollar they cash in just by standing up

[preggopushes]

Free Agent [MPREG]

WARNING: NSFW, there will be all sorts of weirdness including gay sex, rough sex, domination, male pregnancy, MPREG, and males giving birth

**Originally posted on DeviantArt, but I thought some people on Tumblr might enjoy it also**

PART 1

As you sit eating your big breakfast, you focus your attention on the television in the kitchen. An annoying car commercial ends and the familiar Sports Center jingle plays. “Do-do-doot, do-do-doot.”

An overcaffeinated big man in a plaid sportscoat appears on the screen, “Chris Berman here to run down the NFL power rankings for this upcoming season...”

After waiting tensely for 20 minutes, you finally hear what you’ve been waiting for. “And at number five, we have the Carolina Panthers. Second-year quarterback Sam Jackson…”

The sound of your name brings a smile to your face. It’s been your dream to play professional football since you were 4 years old, and your childhood dream has become a reality. You still can’t believe they’re paying you to do this job, starting quarterback for an NFL team, the Carolina Panthers.

“…brought this team to unexpected heights as a rookie after taking over for injured veteran Q.B. Andy Dahlberg during week six last season. And in case you didn’t hear the breaking news this morning, he has a big new target this year in Tight End Mac Davison. Mac was acquired by the Panthers in a blockbuster free agent signing this morning.  We’ll be expecting great things from this dynamic duo this year …”

Your eyes pop. You hadn’t heard the news yet. You literally jump and pump your fists with excitement. Mac is the best tight end in the league. Throwing to him will be legendary.

The sound of your phone’s ringer interrupts your celebration. It’s an unknown number, but you take a chance and answer. The voice on the other end is unfamiliar, “Hey QB1. My brotha, I guess you know by now, huh?”

“Mac?” you query.

His words are quick, “of course! We gonna have a great year, but it starts now. I hear you’re in the mountains relaxing?”

“Um, ya. I’m near Park City staying at a friend’s unused vacation house for the offseason. Beautiful out here. It’s a great spot to work out.”

“Ya, ok. I’ll be there in a few hours. We gotta get acquainted, no time to waste QB1.”

The call suddenly ends.

You’re used to dealing with professional athletes and the extreme eccentricity they bring to life, but Mac’s call was enigmatic, even for a professional athlete.

Three hours later the doorbell chimes loudly. You stride to the door and open it wide for the big man on the other side. You checked out Mac’s stats earlier. The sheet said he’s 6 feet 6 inches and 265 pounds, but he looks even bigger in person. The sheet also said he runs a blisteringly fast 4.52 second forty-yard dash and has a 42.5 inch vertical leap.

He gives a big grin and pulls you into a big hug. At 6 feet 2 inches and 205 pounds, you’re certainly not a shrimp, but Mac’s massiveness makes you feel small. 

“I’m excited man! Excited to team up with you!” he announces loudly while stepping back and tossing a football into your hands.

“It’s going to be great, Mac! I’ve been looking up to you for a long time!” you say.

“Ya boy, it all starts today. I just need to know…are you ready to give it your all? To sacrifice? To do ANYTHING necessary for a ring?” his face is very serious as he asks this.

“Of course!” you holler. You mean it. You’ll do anything to win. You already workout and study nonstop, but you’ll double down and work harder.

Mac throws a duffle bag onto the ground in the entryway. “Alright let’s get to it then. How about some drills?”

You shrug, “sure, let’s get to work,” and lead him out to the astroturf field in the backyard.

After some warmup calisthenics and sprints, you pull a bag of footballs over and say, “ready to run some routes?”

He’s quick to answer, “born ready, QB1!”

Suddenly you have a pang of butterflies in your stomach. You’ve had this feeling previously during big games. You’re about to throw to one of the greatest players in the NFL. The feeling of imposter syndrome overcomes you.

“Post route,” Mac calls out.

Your heart beats quickly as you grasp the pigskin in both hands and yell, “go!”

Mac sprints away as you preform your 5-step drop, then you launch the ball downfield with a swift motion. As the ball leaves your fingertips you realize that it’s a bad throw. You’re forced to watch in horror as the ball sails wide right.

As Mac jogs back you say, “hey, sorry, just some rust.”

He’s quick and upbeat, “no prob, let’s try that one again.”

You yell, “go!” and Mac sprints away again. You throw once more.

It’s a better throw, but still not good. What happens next is horrific to watch. Your pass comes down just out of Mac’s reach, but he lunges and dives for your errant pass. As he lands, you see his ankle flex awkwardly and he cries out in pain.

Your mind fixates on one thought: fuck, I just injured Mac Davison. My life, my career, is over.

You run down to Mac as he lays on the astroturf grabbing his lower leg.

The next minutes are a haze. Somehow you get him upright and assist him into the house and help him sit in a stuffed chair.

“Can you try massaging it?” he requests.

You kneel and gently pull his shoe off and do your best to mimic the movement that trainers have used on your sore body parts when you’ve been injured.

As you massage the ankle, you can’t help but notice a big bulge in his loose blue athletic shorts. You stare closer and realize that the dude has a massive, erect dong under his shorts.

“Do you like what you see QB1?” he says nonchalantly.

His question catches you off guard. You just chuckle, unsure how to reply.

“So, Sam, you wanta suck it or get fucked by it? Either way works for me,” he says.

You’re used to inappropriate bander in locker rooms, but the brazenness of Mac’s question pushes you farther off guard.

“Dude, uh…that’s funny,” is all you can say.

Mac continues, “man, if we’re going to develop chemistry, we have to.”

“What the fuck are you talking about?” you practically scream.

He shrugs, “all the great quarterbacks took dick from their primary targets, it’s common knowledge, man.”

You stutter, realizing that he’s serious, or maybe crazy. “Y-y-ya ,r-r-rright. N-next thing you’ll be telling me that Tom Burgandy was letting his receivers have his ass.”

Mac stares at you like you have two heads.

“Huh? You really don’t know? Of course, Tommy B. let his receivers rail him. I heard he was an amazing lay. He let Cronk cum inside him before every game and again at halftime. How else do you think they developed that legendary charisma together?”

You stare back at the huge man, like a deer in the headlights, realizing that his request is serious.

“You said you would do anything to win, right?” he asks.

You reply with hesitation, “I-I did say that didn’t I?”

Mac continues, “Alright bro, I guess we ain’t got a choice here. Pull down your pants, QB1.” 

“Whoa, wait, what about your ankle?” you ask.

He chuckles, “oh ya, I’m fine. I flopped out there because I could tell we needed to get our chemistry fixed first.”

You feel like you’re about to have a panic attack as you choke out, “a-a-nd you think having sex with me is the answer?”

“Don’t worry, I think you’ll enjoy it.”

You just stare back at him.

“One time. Just try it Sam.”

What the fuck? Are you really about to let Mac put his dick inside you? If this is the price to win, though, it might be worth it.

You enter another haze, removing your clothes, walking into the bedroom, and bending over the bed.

“L-like this?” you ask, unsure exactly what to do.

He towers over you as he replies, “yep, just like that QB1. Don’t worry, I’m going to use lots of lube. I’ll treat you right.”

You peer backwards and see the massive, terrifying, erect cock inches from your bare ass as he wipes lube over himself. You close your eyes and attempt to visualize a Superbowl ring, trying to keep your ultimate goal in mind.

You feel a moment of warmth as his tip touches your butt. He grasps your hips with his hands, then it happens.

You’re overtaken by his raw power as he plunges into you. Your vision reduces to bright stars and you cry, “haaaaaaa!”

He powerfully pulls out and pumps again, making you cry aa second time, “haaaaaa!”

It happens again, but he goes even deeper. He’s so far inside you and it feels strange to be stuffed like this.

Just when you think he can’t go more, he hammers again, probing impossibly deep into you. “heeeeeeee!”

“Oh, QB1, you got a nice ass!” he soothes, “I feel so connected with you, man.”

He starts humping gently, sliding himself in and out. You can feel his full girth, grinding in-and-out of your body, exploring the depths of your insides. You can sense exactly where his tip is as he prods in-and-out of you, over and over.

You realize that women must feel the same sensations when they have sex. Then you realize that you’re moaning like a woman getting railed, “he, he hiiii, he, he hiii, he, he hii!” You try to stop, but you can’t help it.

Mac grunts and then asks, “doing ok QB1?”

Between moans you manage to say, “Huu, fuck your dick is huge. He, he, hiiii. Ya, I guess I’m ok, man. Hooo-oooo, Ohhhhh, Ohhhhh, Ohhhhh, Ohhhhh!”

He starts to accelerate his motions, making a slapping sound each time he humps into you.

You start to experiment, slightly rocking back into him each time he pushes. The motion is somehow natural, and you quickly find a tempo with him. You’re literally humping with him, taking an active role in the sex.

You inquire, “mmmm, are you going to cum soon, Mac?”

He responds, “I’m close. You ready for my load QB1?”

You realize that Mac, a man, is about to cum in your ass and you question how you ended up in this situation.

He humps faster and harder, filling you in a way that’s both very painful and bizarrely fulfilling. Your moans turn into deeper grunts as you work to accommodate the massive cock. “Uuuhhhhh! Uuuhhhhh! Uuuhhhhh!”

Then you hear Mac growl, “GRAAAAAA, HAAAAAAA, MAAAAAA!!!!” and you feel pulses of cum being deposited deep inside you.

You’re not sure if it’s disgusting or somehow weirdly pleasing, knowing that he literally just came inside you. Then, suddenly it’s over and he’s pulled out, leaving you feeling weirdly empty.

After pulling on your clothes, Mac says, “ready to try some more routes?”

You nod shyly and start to saunter outside. You can’t help but walk like a cowboy who just got off his horse. Mac really did a number on your ass. Sore is an understatement.

“Alright QB1, post route,” he requests once you’re outside.

You try to focus, but you keep having flashbacks to Mac jackhammering you.

“Ok, go!’ you finally muster.

He flies down the field and you launch the ball. Your heart leaps as you watch the perfect pass arc into his arms, hitting him perfectly in stride.

As he jogs back, he winks at you, “see? Told ya!”

You can’t believe it.

You yell, “GO!” again.

He flies down the field and you heave the ball again. This time, he suddenly breaks off his planned route and slams on the brakes.

You’re surprised that your pass hits him right in the chest. Somehow you knew he was going to change the route and you perfectly adjusted for the change.

The next hour of practice is the most fulfilling football of your life. You and Mac have a perfect connection on the field, like you’re reading each other’s minds.

You both head back to the house and spend some time in the weight room. Then you call one of the team’s assistant coaches on Zoom to work on some new plays for the upcoming year.

Finally, the doorbell rings and a driver hands you a gigantic bag of food. You and Mac devour the meal. When you’re both finished the dinner, you look at him and say, “hey, ummm…I’m sorry that I doubted you today. It’s been a super strange day but throwing to you this afternoon has been the highlight of my football career!”

“I feel you, QB1!” he says. “I’m loving it also. I’ve never been this connected with a quarterback. I can’t wait for the season to start.”

You fumble for your words, “Um, so, um, well…do you want to, um, you know, fuck me again tonight? It might help us get even more connected out there.” 

He nods, “alright, if your ass is up for it, dude.”

Before you know it, you’ve assumed the position in the bedroom and Mac is about to stretch you with his huge schlong again. You feel a mixture of excitement and dread as you slide your legs wider for him. Then he fucks you like his bitch.

The next three months go by like this. You and Mac focus all your energy on football except when you bend over and let him pound your ass. At long last, the summer ends and it’s time to report to preseason training camp with the team.

You’re ecstatic to walk into the Panther’s facility on the first day with Mac. The whole building is buzzing with expectation for the upcoming season. The first few hours are filled with mundane administrative tasks, but it’s great to be together with all the teammates and coaches.

Before lunch, you and Mac find yourselves in line outside the team doctor’s office for a routine weigh-in. When the doc calls you, you jump onto the scale. You expect to see 205 on the screen, but the screen lights up with 214. The doctor looks at his clipboard with a furrowed brow. “Hmmm, Sam, you gained some weight, huh? And I see some abnormalities here on your blood workup.”

You’re a little annoyed. You worked your tail off for the past months. You should be in the best shape of your life, but you can’t ignore the feeling that you’ve gotten a little pudgy.

Mac clears his throat behind you. “Uh, hey doc, can we talk in your office?”

When the office door closes, you see that Mac has an alarmed look on his face. He nervously glances toward the doctor and says, “you need to give him a pregnancy test.”

The white-haired doctor looks at you and simply says, “well fuck, guess that would explain things.”

Your mind spins in circles as the doctor rummages through a cabinet. Why in the hell do you need to take a pregnancy test? What could it possibly reveal?

The doctor waves a small box in the air, “found one!” then he pulls a cup and strip from the box. “Go pee in the cup, ok Sam?”

With trembling hands, you step across the hall into the men’s room and urinate into the cup, then you drop the strip into the cup and bring it back to the doctor. Mac hovers over the doctor as the doc pulls the strip out of your urine to examine the result.

Mac looks over to you, “oh dude, I’m so sorry! We should have used condoms, I guess.” You feel frantic as you try to understand what’s happening, then you yell, “WHAT IS GOING ON HERE?”

They both ignore you as the doctor high fives Mac and says, “congrats, dad! How ‘bout a cigar later?”

Finally, the doctor addresses you, “alright Sam, sit down, I’ll explain.” You sit in a chair in the corner while your foot taps frantically.

The doc begins explaining in a gruff voice, “Sam, this is going to be hard to hear, but…well, you’re pregnant. You’ve got a baby in there.” He points to your slightly pudgy abdomen. “I’m assuming you’ve been having sex with Mac, right?

You just stare back, unable to speak, so he glances to Mac who nods and says matter-of-factly, “yep, daily.”

“So, you’re going to ask how this is possible, right? Well, honestly, we don’t know exactly why, but some men who are very fit, like yourself, are able to get pregnant from other men. It has something to do with elevated testosterone, so we see this more frequently in NFL players compared to the general population. It happens once or twice a year across the whole league.”

Then it hits you. How can you play football if you’re pregnant? Your dream season is over before it even started.

The doctor rummages through his desk, then pulls out a piece of official looking paper. “So, Sam…here’s the deal.” He waves the paper at you. “Position players are prohibited from playing when they’re pregnant because of risk to the baby. When it happens, we makeup an injury so they can take the year off. But, uh, this memo here from the league says that the next quarterback to get pregnant can play…if he wants.”

Mac asks, “It’s safe, right? Like, what if he gets sacked by a big D-lineman?”

The doctor continues, “they actually developed a special device. It’s like shoulder pads for a pregnant belly. The baby would be well protected.”

Mac claps, “alright then! Sam, let’s go-oooooo!”

The doc says one more thing, “I highly suggest you give it a shot, Sam. The device was well tested when Tom Burgandy was going through this a few years ago. Someone needs to be the first. Might as well be you, kid.”

PART 2

“Whoa, whoa, you’re telling me Tom Burgandy was pregnant?” you finally ask.

Mac and the doc stare at you like you have three heads.

Mac says, “of course man, he carried Cronk’s baby. Everyone knows. It’s like an open secret.”

The doc continues, “the league was going to let him be the first quarterback to play pregnant, but he backed out at the last minute.”

Mac jumps in, “ya, why do you think they both retired? And Jelissa divorced Tom when she found out about it. Tom loved Cronk more than her.”

You shake your head. Fuck, how did you never see this? Of course. It’s so clear now.

The news that you’re pregnant is alarming, bizarre, and somehow kinda cool at the same time. Knowing that your idol, Tom Burgandy, went through the same thing reassures you.

The next days are a whirlwind. You get fitted for the special tummy-protecting device, practice lots of football, and have an ultrasound appointment with your newly assigned OBGYN.

You also spend a lot of time with the Public Relations people for the Panthers and the NFL. Coming out as the first pregnant male football player requires a carefully honed rollout plan.

Your teammates are incredibly supportive of your unique situation. You were initially worried that you’d be ostracized, but the opposite is true. Your pregnant belly has become something like a mascot for the team. They even rub it for good luck before each practice.

Before the first game, your agent tells you that Tom Burgandy’s people reached out to coordinate a phone call between the two of you. You can’t believe that you’re getting a personal call from the best quarterback ever to play.

He starts, “hey Sam, I’m a big fan! Good luck out there this year. I think great things are in store for you, man. Some of my records might be in jeopardy, haha. And more importantly, congrats on your baby! Cronk and I are so excited for you and Mac. I would say that I’m jealous, but Cronk and I just found out that we’re expecting again, so I’m just a few months behind you. I can’t believe I’m already showing.”

For some reason, you can’t control your emotions and start sobbing tears of joy. Your OBGYN said to expect stronger emotions due to the hormonal changes, but you didn’t know that the news of Tom’s baby would be the trigger to set off your waterworks.  

For a second, the phone is quiet, and you worry that he’s judging you for crying. But then you hear sobs coming from his side of the phone. Eventually, you both pull it together and he clears his throat.

“Oh man, nothing like a good cry!” He goes on, “man, I think what you’re doing is so brave, being the first pregnant player. I wish I had tried, but at my age we ultimately decided it wasn’t wise due to the increased risk factors. But Sam, you’re going to love the rest of your pregnancy, enjoy it! Oh, and a little advice…stay on top of your birth exercises. Labor is tougher than any football game…especially when your kid has a Tight End’s gigantic head…oof!” You thank him for the call and smile, content as a pregnant man.

The first regular season game is nearly perfect. Of course, you let Mac bend you over before the game. When your team is announced, you run through the tunnel before your teammates, then each of them runs out and embraces your pregnant belly. The crowd loves it.

Then you take the field and complete 23 of 28 passes as the Panthers handily defeat the Miami Dolphins. The next games proceed in the same way and the Panthers suddenly have five wins and zero losses. Most commentators consider the Panthers the best team in football.

By game seven the additional weight you’re carrying has become a tangible burden on the field. You’re now 226 pounds and you look like a marshmallow in your uniform with your jersey draped over your protruding belly and thick pads.

You used to be known for your scrambling abilities. You were fast and nimble on the field, able to make plays with your legs as well as your arm. Now, though, your coaches only draw up standard passing and handoff plays for you. It doesn’t matter though. Your connection with Mac enables you to make implausible throws that baffle defensive backs. And since the other team must place all their attention on Mac, they leave other receivers wide open. You’re off to a record-breaking start, leading the league in all major statistical categories.  

Your biggest advantage, though, might be your offensive line. In your pregnant condition, they look at you like their knocked-up little sister. There’s nothing these big, strong, fat men wouldn’t sacrifice to protect you from the defenders. As a result, your gravid body has barely been touched by the opposing teams.  

You’re humbled at how well the season is going, but you also love pregnancy. You’re beginning to feel flutters of the baby kicking in your womb, reminding you that there’s a life forming inside you. Your mid-term belly has caused some changes in your sex life also. Instead of bending you over doggystyle, Mac has started to fuck you in the missionary position. It’s splendid, being able to wrap your legs around him and look into your Tight End’s eyes as he enjoys your plump and curvaceous preggo body.

After the eighth game, Mac joins you in the team’s weight room on a quiet Tuesday afternoon after practice. “Hey man, ummm, I have something to ask you.”

You shrug, “ok,” while finishing a set of shoulder press.

He clears his throat. “So, the rest of the receivers and tight ends came to me yesterday. And they think they could play better if they were more, um, you know, connected with you.”

You realize where this conversation is going. “You mean they want to have sex with me also?”

He waves, then says sheepishly, “well, kinda. Ummm, they were actually thinking about, uh…a gangbang.”

“They want to fucking gangbang me? And you’re going to let them?” you shriek.

He shrugs again, “ya, I think you need to do it. It’ll help the team. We won last week, but we were a little rusty.”

You huff and roll your eyes, beginning to imagine what being the subject of a gangbang might be like.

Then you hear a noise outside in the hall. You stare closer at the crack in the door and realize the receivers are waiting outside, listening to your conversation. They look like a pack of hungry hyenas, stalking you like their next meal.

You turn back to Mac in fright. “Oh man,” you protest, shaking your head.

Mac says, “we’re going to use the trainer’s room. There’s a comfy table in there for you. Don’t worry, I told them they had to be careful. You’re pregnant with my baby girl after all.” He reaches out and strokes your belly.

“Right now?” you interrogate.

“Yep, they ain’t going to wait, man,” he replies solemnly.

Shortly, you’re lying on the padded trainer’s table completely nude. Mac gently places a small pillow under your head. Your pregnant male belly extends high into the air. You look around nervously at the 9 other men in the room. They’ve formed a circle around you and they’ve all pulled out their cocks. Each dick is erect and enormous, like Mac’s. You shudder at what’s about to happen.

Mac steps between your spread legs and says, “alright boys, listen up. You gotta be careful, but honestly QB1 can handle a lot and he likes it a little rough.” He slathers lube onto himself, then grabs your legs to position your body for penetration. He caresses his fingertips down your inner thighs and rubs circles all over your big baby tummy. You quiver in delight, knowing what comes next.

Then he breaches your opening with his bigness and your body stretches to accommodate him. His moves make you sigh in pleasure, “hoooo-ooooo!” Then he starts vigorously humping into you, getting even deeper on each push. Over the past months, he’s become an expert at bringing you pleasure and knows exactly where to press. You can’t contain your delight, “heeee, hyyyyy, ha-ha-ha-ha, heeee, hyyyyy, ha-ha-ha-ha.”

You’re totally ashamed to let the receivers see you like this, lying on the bed and submissively taking Mac’s dick like his bitch, but you accept that it’s worth it to help the team get closer to a Super Bowl ring.

Mac gives the onlookers more instructions, “see, just like this” as he models how they should hump you. He informs them, “and feel free to touch the belly, QB1 likes it.” He reaches out his big hands and fondles your jiggly belly. Then he says, “oh, and QB1 loves it when you angle up like this.” He jabs his cock upwards on the next hump, slamming into your g-spot. Your body jerks and you cry out in pleasure, “hiiiyyyyy, mmmm, MMMMM!”

Mac repeatedly thumps directly into your g-spot, making you squeal, “hee, hee, hee, hee!” Then he says, “hey Sam, um…Alec and DeAndre were hoping for oral. You ok with that, dude?”

Before you can respond, Alec, the team’s top wide-receiver, steps closer, puts his hands behind your head, and starts easing his massive cock towards your mouth.

You start to protest, but Alec moves quickly and begins stuffing his dick between your lips. You open wide, consenting to giving your teammate a blowjob. You’re overwhelmed with sensation, being fucked down below by Mac’s anaconda while Alec’s meat fills your mouth.

Alec forces himself into your throat, making you gag momentarily. He gives you a short break, then plunges himself deep again, making you gurgle.

You concentrate on accommodating the big dick in your mouth, but then the sudden sensation of Mac cumming inside you breaks your focus and you gag on the meat again, making a choking sound.

Another receiver takes his turn between your splayed legs and thrusts the full length of his rod into you. His dick is warm and big, but it feels different than Mac’s. You adjust your body slightly to accommodate the new angles. He’s not as talented as Mac but you manage to enjoy his steely penis. Soft moans emit from your dick-filled mouth. “Ehhhh, Ehhhh, Ehhhh, Oh! Mmmm, Mmmm! Oh!”

Then Alec’s dick spasms in your jaws. If feels like a gallon of gooey mess surges into your mouth. Some of it dribbles down your throat and you swallow. You spit the rest out.

The receiver between your legs pulls out and shoots thick jets of cum onto your baby bump. Then another takes his place between your spread legs and DeAndre slides his dick in your mouth. You’re stuffed full again.

The onlookers start chanting, “Q.B. ONE! Q.B. ONE! Q.B. ONE!” as they each take their turn with you. Your ordeal finally ends 50 minutes later with your rotund pregnant body covered in cum. You’re physically drained, but you know it was worth it to help the team.

The next game is your best yet. You blowout the Chicago Bears 63 to 10. Every receiver catches at least two passes, and you set a Panther’s record, throwing for 489 yards. A new tradition is born with you agreeing to let the receiving corps gangbang you once a week between games.

After winning the 14th contest of the season, you’re at home enjoying a Monday evening off from practice. You stand in front of a full-length mirror and admire your heavily gravid form. You turn sideways and look at your profile view and gawk, amazed at how big your abdomen has grown. Then you face the mirror and use a finger to trace the dark line that’s appeared on your lower belly, the linea nigra. The line perfectly accentuates the attractive, delicate curve of your soft tummy.

Suddenly, you’re startled by Mac’s muscular arms softly wrapping around your baby bump from behind. You gave him a key to your luxury apartment weeks ago, but you didn’t hear him arrive tonight. He moves to caress your belly with sensual strokes as he ogles your gravid nudity in the mirror. He asks with his deep voice, “are you ready, Sam?” You hungrily say, “yes baby, I’m so wet already. I neeeeeed you Mac.” You lay on the bed on your side and hold your huge tummy in your hands. You lift one leg into the air and let Mac’s rod enter you from behind while he holds you in a spooning position.

After he puts a hot load of cum in you, he continues holding you and whispers, “hey, uh…Sam.” You can tell he’s uncharacteristically nervous. “Hey man, I was wondering. You know, since the baby is, like, both of ours, do you want to, you know, move in with me?” You cuddle closer to him, feeling wholesome. He continues, “my house has everything the kid could need, so uh, what do you think?” You wholeheartedly agree.

The regular season ends with the Panthers seventeen and zero. The sports world is abuzz about the possibility of the first perfect season since 1972, and the entire world is talking about the pregnant quarterback who’s leading the team.

You sit down during the bye week for a nationally televised interview with reporter Marisha Traylor. Ironically, she’s several months pregnant, sporting a small baby pooch under her tight purple pantsuit. Your 8-month belly looks colossal as you sit across from her dainty bump in the studio.

Marisha: “Hi, Sam, thank you for being with us today. I’d like to start by asking how you’re feeling. Most moms and pregnant men are ready to start nesting at home at 8-months pregnant, but you’re still playing football at the highest level. How do you do it?”

“Hi Marisha, thank you so much for having me here! And congratulations on your bundle of joy. Ya, I’m feeling great, and the doctors say this baby girl is perfectly healthy.” You cuddle your arms around your expansive womb. “I certainly feel the nesting urge and I’m more lethargic than normal, but I love football. I’m driven every day to perform at my best for this city and my teammates, regardless of my condition. Even if I do have to pee every 15 minutes!”

Marisha: “Hehehehe, I hear you about the frequent bathroom breaks. But, wow, what you’re doing is incredible. I want to ask you about your decision to play football this year. I understand there’s a protocol that would have allowed you to skip the season and have the baby out of the spotlight, but you decided to step out and be the first man to play pregnant. Why?”

“Well, at one level, I love football and couldn’t bear the thought of not playing. But at a deeper level, I wanted to bring light to male pregnancy. Because male pregnancy is not very common, I really wanted to show other pregnant men that they’re not alone and there are other people out there going through the same things. I also want to take this chance to thank the fans who have been so wonderful in accepting me as a pregnant man. I don’t think I could do this without their support. And, of course, my teammates have been so supportive. We’ve shared some really intimate moments this year, and I can’t thank them enough for their kindness, especially my buddies on the receiving corps.” You wink into the camera, knowing your gangbang buddies will appreciate the shoutout.

Marisha: “And Sam, what do the doctors say about continuing to play. Is there any risk to the baby?

“Amazingly, they believe that the baby is perfectly safeguarded by the belly protector I wear on the field. There isn’t any risk to this kiddo.” You poke at your belly for effect, making the baby kick. “OH! Hehehe, big kick there! So, ya, I’ll continue to play as long as I’m not in labor.”

Marisha: “Ok, pivoting to a personal question. How is your relationship with the baby’s father, your teammate Mac Davison? How did he handle the news of having an unplanned child?”

“Oh, Mac’s been simply wonderful. He was actually the one who realized what was happening when I started showing pregnancy symptoms. I had no idea, ha! But he was a perfect gentleman and is going to be a great dad. He’s been at my side for every ultrasound appointment, assembled all the baby furniture, helped pick out things for the registry, and he even rubs on my stretchmark cream every night.” You put your hand to your mouth, “oh, maybe that was too much information, hahahaha! But ya, I can’t imagine doing this without his support, he’s great.”  

Marisha: “Wow, must be nice to be so supported. Ahem, I hope my husband was listening! And can I ask about the current status of your relationship?

You bite your lip shyly and lift your left hand to the camera, showing off a diamond encrusted band that Mac gave you. “Well Marisha, Mac popped the question the other day. He did it in the perfect place for us…a football field. It was very romantic. I said yes of course!”

Marisha: “Oh, how exciting! Congratulations! Do you have a wedding date yet?”

Not yet, we’re too focused on the upcoming games to plan a wedding, but we’re definitely looking forward to it. 

Marisha: The next question comes from our Twitter Poll. The people voted and they want to know whose belly is bigger at this point. You or center Jaymon Kirk?

“Oh, hahahah, I didn’t expect that question. Actually, Jaymon and I have compared measurements. He’s still winning, but I’m catching up rapidly!”

Marisha: “Alright Sam, of course we have to ask a football question. Do you have any projections for the playoffs? Are the Panthers going all the way?”

“Well Marisha, the 49ers have a really strong defense, and everyone knows the Eagles are a well-balanced team. We’re going to take things one game at a time and try to play our best football and see how things go.”

Marisha: “And last question Sam, at the risk of getting too much information, can you tell us about your labor and delivery plans? We know many pregnant men opt for a c-section. Can you tell us about how you’re intending to give birth?”

“Oh, ya. I try not to think about the labor and delivery part, hahaha! My OBGYN is actually encouraging me to try a natural birth and I’ve been working hard on my preparation for labor. I want to show men that they don’t have to settle for a c-section if they don’t want to. My medical team is just obviously worried about the size of the baby because, you know, Mac is a pretty big guy and, well, you can understand the challenge.” You nod your head with certainty and cuddle your burgeoning belly again, “I just want a healthy baby in the end; that’s my focus.”

Marisha: “Well, there you have it everyone. Thanks for talking to us today, Sam. You’re a trailblazer on and off the field. We wish you and the Panthers the best in the playoffs!”

PART 3

“Hey man, you have a nice nap?” Mac asks.

You stretch, “oh, sure did!” as you sit up on the couch.

“Kelly’s still asleep. I just checked on her,” he says holding the baby monitor in his hand.

You smile, thankful that you have a supportive partner like Mac.

“So, I was wondering if you want to watch the video now?” he asks.

You’re finally ready to say yes. It’s been 4 weeks since you gave birth to baby Kelly and you’re ready to see what happened that night at the Superbowl.

“Ok, let’s see here,” Max says as he sets up the video on the TV in the cozy living room. “You want to start with the beginning?” You nod, “yep, start from the beginning.”

The recording begins with your team, the Panthers, taking the field at Allegiant Stadium in Las Vegas. As you watch, your heart begins to beat rapidly as the memory of the big game reenters your mind. You watch the screen and see yourself run through the tunnel and onto the field alone. You snicker for a second at the gigantic belly on the screen. Sitting on the couch, you silently reach down and feel your tummy. It’s still a little spongy 4 weeks after giving birth, but nothing like the gargantuan 9-month preggo belly you sported at the Superbowl.

On the screen, you stand on the field facing the tunnel and your teammates emerge one-by-one. Each one stops in front of you and pays homage to your belly. Some rub it, some drum it softly, but only Mac bends down and kisses it.

As the National Anthem plays and F/A-18s flyover on the screen, you remember the extremes of excitement, anxiety, desire, and fear you felt going into the biggest football game of your life.

Then the game starts. You watch the Denver Broncos, your opponent, score a field goal on their first possession. Then you watch your first drive of the game. You complete three passes to start the drive, then you watch in amazement at the fourth pass to Mac. He’s triple covered, but you manage to place a pass in a tiny window between the defender’s outstretched arms as Mac leaps high into the air and brings down the pass for a 28-yard gain. You look over to Mac beside you on the couch, “that was so amazing dude!” He chuckles, “yep, it was a perfect pass QB1.”

The first half ends with the game tight, the Panthers leading 24 to 20. You and Mac sit on the couch and watch Usher perform the halftime show. The music is amazing, but you recall how loud the stadium was and remember how the vibrations echoed through your big belly uncomfortably. Then you remember letting Mac passionately fuck your ripe pregnant body in the locker room before the second half started. That part was pretty fun.

You watch yourself run onto the field for the second half and remember the feelings in your belly. At the time, you thought it was just nerves, or maybe your belly protector was a bit misaligned. Looking back, you know that you were actually feeling contractions.

On the couch, you watch the play in the third quarter. You didn’t play as well, distracted by the strange sensations in your belly. After a bad possession, the camera focuses on you sitting on the bench. You see yourself grimace. The commentator questions if something about your pregnancy is impacting your performance. You remember feeling odd squeezes in your middle and the unmistakable sense that the baby was moving lower in your birth canal. You also remember actively ignoring the obvious signs of labor to focus on the game.

As you watch the fourth quarter, you see yourself in the huddle. Other people probably missed it, but you see that you’re standing with your legs spread, trying to get relief from the building pressure in your pelvis. The drive ends with a disappointing field goal for your team. The game is now tied at 34. The next possessions result in an interception thrown by the Bronco’s Russcel Wilber, a fumble by your running back, and then a punt by the Broncos.

You get the ball back 92 yards from the endzone with 2 minutes and 12 seconds remaining in the tied game. In the huddle, your teammates can see your distress. You’re honest with them, telling them that you think you’re having early contractions, but you say that the baby’s a long way from coming. You catch Mac grinning, excited for his baby to be born. You manage a sly grin back to him before the wave of another contraction sweeps through your body.

The resulting drive is difficult with several incomplete passes and small gains from your running back. With 6 seconds left in the game, the Panthers have only made it to the 48-yard line. It’s too far for a field goal, so you must try for a touchdown on the next play or the game will go to overtime. In the huddle, you call a pass play. Your primary target will be Mac, but you have 2 backup receivers and the running back also available. You also call a secondary play. You’ll use it as an audible if needed. The secondary play is a quarterback scramble to the left. The play will expose your body and put the baby at risk.  Mac yells, “no way!” but you brush him off. “Just do your job and block if I call for the audible,” you say decisively. The stadium rocks with excitement as you break the huddle.

At the line of scrimmage, you see the defensive backs and safeties are playing far down the field. They’re willing to give up a short gain in order to prevent a touchdown. It’s a perfect setup for your quarterback scramble.

You scream, “White eighty, White eighty….” Then your body launches into a new contraction. You feel your belly tense mightily, making your knees shake. You whimper to yourself as your teammates glance back, wondering why you’re hesitating. You feel a jolt of pain in your pelvis, but you gather your strength and scream, “Alert, Alert!!!” This indicates that you’re switching to the secondary play. Then you tap your helmet, letting the team know that you’re reversing the play and will scramble to the right, away from the big linebacker you identified on the left side of the field.

The center snaps the ball into your hands as your contraction starts to letup. For a second, you hold the ball like you’re going to throw, further disguising your intent. Then you tuck the ball under your right arm and take off to the right side of the field. Your gigantic belly sways from side to side and bounces as you plod along. You’re so much slower compared to your pre-pregnant form. As you pass your right tackle, you turn your momentum up field towards the endzone. You can clearly see the 11 defenders who are determined to stop your run. The crowd noise is unfathomable.

You move your legs as quickly as possible, but it’s frustrating how slow you are with the big baby weighing you down. A defensive end gets close to you, but Alec, the receiver whose dick you suck weekly, pushes him out of the way and you get 10 yards closer to your goal. Then a safety gets close to you. In the corner of your eye, you see Deandre, who also cums in your mouth weekly, closing in for a block. You intuit that he wants you to fake the defender right, then cut left. You follow his plan, enabling him to perfectly block the safety.

As you try to will your legs to run harder, another squeeze grips your belly. You can’t help but grunt, “UHHHH,” as you run. The pressure between your tired legs moves downwards from your pelvis and into your crotch as you try to focus on the goal line. Somehow, the crowd has managed to get even louder, encouraging you to continue.

More defenders try to stop you, but you’re so connected with your teammates, that you perfectly coordinate with them like they’re pawns protecting their attacking queen on a chessboard. Eventually, you’re 11 yards from scoring, but you see the big right linebacker on a collision course that will cut you off before you reach the endzone.

You decide to take him on headfirst, determined to get the ball across the goal line. He’ll undoubtedly cream you, but you don’t have another choice. Your womb continues to squeeze relentlessly as you brace for impact with the hulking football player. Suddenly, you see the big linebacker disappear like he simply vanished. Then you see Mac beside you. Your teammate, your lover, your baby’s daddy, your fiancé, has eliminated the threat by hurling the linebacker 10 yards to the side.

You cross the goal line with no time left on the clock and you spike the ball with vigor. Mac lifts you onto his shoulders and your teammates circle around to celebrate as the crowd roars.

Before you know it, you’re on a stage with your head coach, teammates, the Panther’s owner, and the NFL commissioner. They hand you the glistening Lombardi trophy. It’s heavier than you expected. You enjoy the trophy for a second, then give it to your teammates as the crowd continues to cheer.

A fine-looking reporter, Elise Anderson, puts a microphone in front of your face. “WOW! Sam, what an ending! Was that last play something you’ve been working on all year?”

You smile, “wow, ya, what a play! Honestly, no. I was simply responding to what the defense gave me. We called a pass play in the huddle, but when I saw the defense, I changed the play. And wow, my teammates blocked perfectly. It’s a testament to how close we’ve gotten this year. It’s like we can read each other’s minds on the field.”

The commissioner hands you the Most Valuable Player trophy. Elise continues, “ok M.V.P, we have to ask, how are you and the baby feeling?” Her question makes something switch in your head. For the past 20 minutes you’ve been so elated by the win that you somehow forgot about the contractions.

Your face goes blank as something strange happens. There’s a tug deep inside your womb, then a pull, then a feeling like a pop. You can almost hear the sound. Then you feel a surge of incredible pressure in your pelvis that radiates into your crotch. You know it’s the baby’s head ramming lower. The feeling of your insides stretching is unusual and unsettling. 

The whole world sees a big wet spot grow in your grey football pants. Your water broke on the stage at the Superbowl. You remember the feeling, like a deluge of warm fluid suddenly soaked down your legs.

The intense sensations make you double over and throw your head back with a loud groan, “NNNNNNNN! Ho, Ho, NNNNNNNNN!” You shove the MVP trophy back to the commissioner, freeing your hands to rub your contracting sphere of a belly.

Elise asks, “um, Sam, are you ok?” You reply without thinking, “uh, I’ve been in labor since halftime I think.” The crowd becomes silent as you go on. “Oh, oh, shit this hurts!” You cradle your belly, trying to find relief.

Your vision narrows as the pain catches up with you. You don’t see Dr German, your OBGYN, leap on stage and sprint to you. You feel her soft hands rub your belly and she says soothingly, “hey Sam, can you tell me what you’re feeling?” You open your eyes and tell her, “oh, so much pressure and, UHHHHHHHHHH, I’m, HUUUUUUUU, definitely contracting.” You see her glance around to evaluate options.

Finally, she says, “hey Sam, there’s so many people in the way. We’ll be stuck here for at least 10 minutes. Um, I think I should check you right here.” You nod, so focused on labor that you don’t consider you’re about to let all of America see your nude, pregnant body.

She swiftly pulls down your tight football pants and removes your belly protector, then helps you lay back on the stage. You instinctively spread your thicc thighs wide as she kneels between your splayed legs. Your big, exposed belly jiggles and bounces from your labored breaths, then the belly undulates and ripples with the power of a potent contraction.

The doctor puts one hand on your contracting belly and when it relaxes, she pushes her hand into your male birth canal, making you exhale, “uhh, hoooooo.” You remember how big her hand felt and the bonieness of her knuckles pushing into your birth canal. 

On the couch you look over to Mac in horror. “So, the whole world saw this? They all watched me spread my legs and get fisted by my doctor?”

He’s direct, “ohh, it gets way worse.” You just shake your head. He goes on, “the networks blocked most of this on their broadcasts, but there were so many people with phones that your entire labor and delivery is all over the internet.”

You sigh, “well, I did want to show men they don’t have to settle for a c-section. I just didn’t intend to do it quite so…well…literally.”

Back in the video Dr German says, “listen, Sam. You’re more than nine centimeters dilated and fully effaced. You’re going to have the baby right here, there’s no time to move you.” You just nod, completely frightened at the idea of giving birth. She looks up to the onlookers and starts directing them. “Mac, I need you on one side. Coach, you take the other. You guys are going to hold his legs when it’s time to push. Someone get warm water and towels from the trainers. FAST! And get an ambulance ready to transport them after delivery!”

The next contractions completely overpower you. You remember the sensation, like your abdomen was being pressed down by 1000 elephants. The pain radiates through your lower back as the pressure somehow gets even more intense. Then your body relaxes, and you exhale with a, “mmm, heeeee, hoo.”

Your break is short and another wave, like the strongest cramp you’ve ever experienced, hits you. You cry out, “MMMMMM, MMMMMM, MMMMMM,” trying to ride it out until you get another break.

Dr German slides her hand into you again and you respond to the invasion with a sharp, “Uggggg, Huuuu.” She glances to the onlookers, “ok, it’s baby time! Can you guys hold his legs? Use both hands to give him a base to push against.” She reaches up and grabs a towel from the trainer and places it under your rear.

Then she addresses you, “alright Sam. It’s time. Just like we’ve talked about, you’ve got this. When you feel the urge, go ahead and bear down and focus your power down here.” She points to your red, puffy, exposed birth canal.

Mac takes your right leg into his hands and coach takes your left and they help you spread your legs wide. On the couch, you groan, weirded out at the sight of yourself so vulnerable and exposed.

Then a massive wave of pressure overwhelms your senses. For a second, you don’t know what to do. Your body guides you, and you curl yourself over your big, round belly and you push. Somehow, it’s the most natural thing you’ve ever felt. Your body was made to birth this baby.

Having the push to center your attention makes the contraction hurt less, but the feeling of your baby being slowly propelled through your birth canal is outlandishly bizarre.

When the contraction finally ends, you exhale loudly, “heeeee!” You look to Mac for reassurance, and he says, “good job, hun!” and rubs your inner thigh.   

 Dr German reminds you to breathe on the next contraction. You manage another strong push while panting, “MMMMMM, he, he, HO, MMMMMM, he, he, HO, MMMMMM, he, he, HO.”

Your next break is even shorter, and a crushing contraction takes over before you’re ready for it. You bellow loudly, “HUUUUUUU, he, he, ho, HUUUUUUU, he, he, ho, HUUUUUUU, he, he, ho.”

On the screen you see yourself shake and quiver. Your face is red and sweat runs down your face. You even manage to have a popped out vein on your forehead.

Dr German assesses your birth canal and looks above your big belly to your face. “Sam, this is a really big girl. You need to push hard!”

Her words make you mad. “I AM PUSHING HARD!” you retort. Before she can reply, your belly contorts with another contraction and your familiar labor sounds come again.

As you get a break, you turn your anger to Mac. “You did this to me! Why did I ever have sex with you! Never again. Your penis is never coming close to me again!”

Dr German says, “save your strength Sam. Another one is coming.”

The next contraction slams you, and you push hard, bearing down with everything you have. You feel progress and the baby moves closer to your exit. But the progress comes with an overwhelming sensation that your insides are being stretched to their breaking point.

Your eyes go wide from the pain and you push again, making the feeling of ripping crescendo. You yell, “I can’t. I’m splitting open!” Dr German reassures you, “everything is normal Sam. Having a baby just hurts.”

On the couch, you turn to Mac, “I see what you mean about it getting worse.” He just smirks back. You continue, “sorry that I was so loud, wow.” He shrugs, “honestly, man, it was kinda sexy the way you were bellowing.”

Back on the screen you have a break and take several pulses of deep breaths, making your tummy jiggle and wobble.

The next contraction brings a deep grunt while you push, “HUUUUUUUUGGGGGG” and then a staccato exclamation when you breathe, “hi, hi, hi, hi!” Then you push again with the same deep grunt. This time, you feel a stinging sensation in your crotch. The next push turns the sting into a fiery burning.

Mac says, “Sam, I can see her head!” His words excite your tired body, and you bear down again with a mighty push. This time, you can feel your exit start to widen for the baby’s head.

“Do you want to reach down and feel?” Dr German asks. You don’t answer, but your left hand slides down your belly and finds your baby’s head that’s pushed you partially open. “Oh, oh my gosh!” you exclaim before a contraction makes you bear down again.

Your body pushes hard, and you shake from the effort. You grunt as usual, “GUUUUUUUHHHH!” then you recover with a “HI, HI, HI, Haaa!”

The next push spreads you a little wider, but then you have three excruciating contractions without much progress.

Dr German is focused on your birth canal, but she says, “this is a really big baby. Can you guys widen his legs more?” Coach and Mac yank you even wider. You feel something release in your pelvis and you know the next push with be fruitful.

The next push makes the head widen your birth canal into a nearly full crown. You turn to Mac on the couch with your eyes wide. “I can’t believe I did this.” He nods, “me too dude. I wouldn’t have believed it if I wasn’t there.”

The sound of your scream pulls your attention back to the screen. You’re pushing again, making the head bulge out each time you bear down. “HAAAAAAA, hii! hii! hii!”

You remember the final push. Something deep inside gave you an extra ounce of strength and you bore down with extreme power. You felt yourself spread wider, and wider, and wider preparing to oust your big baby from your body.

On the couch, you watch in amazement at how obscenely wide the baby spread you. Then, baby Kelly shot free. You remember the moment of extreme pain. On the screen you screech, “AYYYYAAAAA!” Then the pain vanished, and baby Kelly was in your arms. In the video, an ambulance arrives, and you’re swiftly loaded up and transported to the hospital. 

You look at Mac. “Wow, honestly, I kinda blanked out most of the delivery from my memory. That was insane.” He agrees, “ya dude, sure was. You were amazing and so strong”

Then he gets a twinkle in his eye, “hey Sam, Kelly is still asleep. You wanta…you know…maybe…”

You say sadly, “Mac, I’m sorry dude. Doctor German said I’m not ready to receive yet. I know you have needs, but I just can’t right now.”

He’s a little timid, “um, Sam, I was thinking it might be me on the receiving end this time.” Your eyes go wide, and he says, “I think I’m ready to tryout that beautiful dick of yours, just…you know…go easy on me. And maybe, you know, I might even get to be the one to carry our next baby.”

-THE END-

[freeonlineworkouts]

Leg Workouts with Dumbbells

Leg workouts with dumbbells are an excellent way to build strength, tone muscles, and improve lower body endurance. Dumbbells add resistance to bodyweight exercises, making them more challenging and effective. Below is a comprehensive leg workout routine using dumbbells that targets all major muscle groups in the lower body.

Warm-Up (5���10 minutes)

Before starting, warm up your muscles to prevent injury and improve performance:

Bodyweight Squats: 1–2 minutes.

Lunges: 1 minute (alternating legs).

Leg Swings: 30 seconds per leg.

Jumping Jacks: 1–2 minutes.

Leg Workout with Dumbbells

Perform 3–4 sets of each exercise, with 10–15 reps per set. Rest for 30–60 seconds between sets. Adjust the weight of the dumbbells based on your fitness level.

1. Goblet Squats

Hold a single dumbbell vertically at chest level, close to your body.

Stand with feet shoulder-width apart.

Lower into a squat, keeping your chest up and knees aligned with your toes.

Push through your heels to return to the starting position.

2. Dumbbell Deadlifts

Hold a dumbbell in each hand, palms facing your body.

Stand with feet hip-width apart.

Hinge at your hips, keeping your back flat and knees slightly bent.

Lower the dumbbells toward the floor, then squeeze your glutes to return to standing.

3. Dumbbell Lunges

Hold a dumbbell in each hand, arms at your sides.

Step forward with one leg and lower your hips until both knees are at 90 degrees.

Push through your front heel to return to the starting position.

Alternate legs with each rep.

4. Dumbbell Step-Ups

Hold a dumbbell in each hand.

Stand in front of a sturdy bench or step.

Step onto the bench with one leg, driving through your heel to lift your body up.

Bring the other leg up to meet it, then step back down.

Alternate legs with each rep.

5. Dumbbell Bulgarian Split Squats

Hold a dumbbell in each hand.

Stand a few feet in front of a bench or step.

Place one foot behind you on the bench.

Lower into a lunge, keeping your front knee aligned with your toes.

Push through your front heel to return to the starting position.

Complete all reps on one leg before switching.

6. Dumbbell Calf Raises

Hold a dumbbell in each hand, arms at your sides.

Stand with feet shoulder-width apart.

Raise your heels off the ground, squeezing your calf muscles at the top.

Lower your heels back down slowly.

7. Dumbbell Sumo Squats

Hold a single dumbbell with both hands, letting it hang vertically between your legs.

Stand with feet wider than shoulder-width apart, toes pointed slightly outward.

Lower into a squat, keeping your chest up and knees tracking over your toes.

Push through your heels to return to the starting position.

8. Dumbbell Romanian Deadlifts

Hold a dumbbell in each hand, palms facing your body.

Stand with feet hip-width apart.

Hinge at your hips, keeping your back flat and legs straight (slight bend in knees).

Lower the dumbbells toward the floor, feeling a stretch in your hamstrings.

Squeeze your glutes to return to standing.

Cool-Down (5–10 minutes)

After your workout, stretch your leg muscles to improve flexibility and reduce soreness:

Hamstring Stretch: Sit on the floor with one leg extended, reach for your toes.

Quad Stretch: Stand on one leg, pull the other heel toward your glutes.

Hip Flexor Stretch: Lunge forward with one leg, lower your back knee to the ground.

Calf Stretch: Place one foot behind you, press your heel into the ground.

Tips for Success

Progressive Overload: Gradually increase the weight of your dumbbells as you get stronger.

Form First: Focus on proper form to avoid injury and maximize results.

Rest Days: Allow at least 48 hours of rest between leg workouts for recovery.

Hydration and Nutrition: Stay hydrated and fuel your body with protein and healthy carbs to support muscle growth and recovery.

This dumbbell leg workout is effective for building strength, toning muscles, and improving overall lower body fitness. Incorporate it into your routine 2–3 times per week for best results! Let me know if you need modifications or additional exercises.

[semolinapudding]

Floor is lava game with Genshin characters? C:

You didn't specify which so I guess I can choose.

🍮The floor is lava with genshin characters

Venti, Cyno, Tighnari, Wanderer, Xiao, Ayaka, Hu tao.

Venti

He likes games. He also plays hide and seek with Bennet sometimes.

He's gonna tease you with this one, because he can fly himself up with his anemo powers. In fact you feel like is useless to even play this with him.

But he's gonna make this fair for you and not use his anemo powers, in case you don't have an anemo vision or other powers that can allow you to compete with his godly ones.

Once he's not allowed to use Anemo, he's a loser. He panics and can't find a good spot in those 5 seconds. When he does, he manages to fall. He climbed a big barrel of wine, and he was struggling to climb it for a good while, with his foot on the top of it and the other leg hanging. You end up helping him by pushing him by his ass because you have mercy.

He thought he won once and proudly made a "Hehe" sound, just before a cat jumped in his head, hissing.

He's not bad at climbing trees, but the problem is that he can't get down without his Anemo powers.

He's faking that he can't climb places just so that you get to carry him and lift him. And you know that very well.

"I can't climb that. You're not gonna let me die in lava are you? :(("

You can go ahead and princess carry and lift Venti up. You probably only want to play this game for the sake of doing that. You get to touch his thighs pretty often.

"I'll lift you up Venti, don't bother your beautiful princess ankles."

He sprains his ankles.

Climbs the tables at Angel's share and gets beaten up with a broom by Diluc. He just cleaned those.

Also climbs the stair margin at angel's share and he is gliding down on it. Another broom on his back. Those were cleaned.

Cyno

Takes it more seriously than you thought he would.

He starts doing calisthenics on everything, everywhere, anyhow. He'll find a way. Somehow, he'll always find a way to stay suspended in the air.

You thought it would be impossible to play in the plain desert, with only one vertical rock around. What is he gonna do? Glue himself on the rock? There is no way he wou—

His spear is sitting with one part stuck in the sand, the other leaned against the rock, on the spear he's standing in his HANDS in perfect equilibrium, using a lot of muscle groups for that.

The desert is not so fun to play this in. But the forests and cities in Sumeru come with a lot of possibilities.

So he will always hold himself up, dead hanging, if possible, and because you want him to lose and stop being such a perfect calisthener, you grab onto his legs and dead hang too. Good workout. Now forest rangers and akademiya students are gonna walk past you and wonder what are you doing. What is General Mahamatra doing? Must be some serious workout.

It slowly becomes workout routines and you don't even realize it, neither Cyno. You're now doing calisthenics in all kinds of positions.

"Tighnari. There is this new game I like."

He is dead hanging by a tree branch, with you climbed on his legs, and he lifts his legs up, training his legs and abdomen.

Once is your turn, wether you can handle or not, I don't think you can really escape it because he's also gonna dead hang on you.

Tighnari doesn't even bother to bring this up. He ignores when he sees you and Cyno playing floor is lava with calisthenic workouts.

Tighnari

Got lured into the game by seeing you and Cyno go crazy with calisthenics all around the forest, or you convinced him.

"Don't hurt yourself."

Thinks the game is embarrassing at first.

But he's a happy fox, he's not gonna hesitate much if all he has to do is climb trees. He's good at climbing trees. He always climbs random trees at times and Cyno finds him sitting there for no particular reason.

You don't even get to find a place because you already see him up in a tree, staring down at you. He's a winner.

If you get Cyno to play with you two, Tighnari is irritated by Cyno's need to be extra with his calisthenic positions, but secretly, he likes it.

You can dead hang with him too. But he's not got such strength as Cyno to last for a long time if you're hanging by his waist or legs.

He's probably the one used as workout material by both you and Cyno. But he's a sly fox and can use you or Cyno as ladders to climb up trees. Following his own interests. You and Cyno can stay there and die in the lava, together with his jokes and everything. He hits you with the tail in the face by mistake.

You accidentally drop him in the water a few times, and when there's not enough space on a spot, you both trip and fall in the water and he swims out, and had to dry his wet tail. You laugh at his wet tail.

You then get chased by a fox with wet tail.

"I'll show you!"

Wanderer

"What the HELL is that?" You want him to play games with you? "HA! You're such a baby!" He ends up playing it. He's a baby too.

His superiority complex is pleased. He can now just rise himself above you and laugh at you, worm, who's on the ground.

You tell him to play without his anemo powers and he didn't accept it at first.

"The rules are that I don't touch the ground! WHAT DO you want?"

Once you two are playing without powers from visions, he's really agile and fast, but If you follow his place he's gonna push you down so that you fall in the lava. Then he laughs. He's so kind.🩵

He even follows you when there aren't many possibilities around, and he pushes you off! He's definitely putting you as his first priority.🩵

Sits on a Hilichurl tower with his legs crossed like a queen and looks down at you, who didn't manage to climb up. Then a Hilichurl throws an apple in his head.

You push him off as well. You pull him by the legs and grab him off. If you can't win, neither should he. So it turns into stupid fights. You grab him by his clothes and you accidentally almost pull his pants off.

You also grab his foot and the shoe slips off from how much force you were putting into, while he was holding himself by that tree with all the stubbornness in the world.

"That's what you get. Stay with the shoe."

"Now put it back." And Cinderella raises his foot for you to put the shoe on.

Xiao

Oh, another calisthenics practicer.

"Games. You want to play with me..."

He makes a promise that he'll play with you and he keeps it. You tell him the rules, and he finds it fair simple.

"Like mortals. I get it."

He just stands there prepared and waits for you to start.

He's agile and strong and puts too much effort into a simple game, because of getting used to be tense and ready to fight all the time.

"Not gonna leave you die in the lava." And he misses the point of the game by carrying you under his armpit when he finds a spot.

After playing a few times, he becomes the one to ask you to play together, which is unexpected.

"Can we play that game again? I don't remember how it was called."

You watch him doing pull ups on a bar, so you're now going crazy to hold yourself by his waist and him to easily do pull ups with you.

When it's about moving around without touching the ground, he jumps. And if the distance is too long or high for you, he's gonna carry you.

Xiao is more of a parkour practicer, like Spider-man, like Batman at night.

He is moving from hand to hand on high up bridges with wood planks.

He doesn't stand in place, he's fast. He's pole vaulting his way, Pole vault which is a sport in which you jump high with the help of a long stick.

Ayaka

If you're happy, she is happy so she doesn't mind playing with you.

She uses her ice vision to make an ice platform under the ground.

"This is not how we play? But is ice. Ice beats lava."

Instead of you two picking up different spots, fate makes it that you both choose the same one by coincidence, and you just awkwardly run together and climb together. And the coincidence keeps repeating, she's just thinking of the same thing as you.

She's a warrior with a katana so she must be physically strong enough to climb up high places.

She falls on you once. Didn't expect her to feel that heavy.

Then she comes with the idea of stepping in water. She can't lose if she's in water. You cry when you see her in the water with the socks on.

You end up racing with her to who goes first to climb up trees.

She wants to lift you up by your waist so that you reach first. Not that you can't climb on your own, she just likes to lift you.

Hu tao

She's the lava in the game.

She is making fire on the ground just to scare you, because is funny.

"Ashes to ashes! There's a 10% funeral discount if you are ashes."

She is the one to count and it makes you run for your life. She runs after you and you scream and then she screams and you scream again.

You climb on the same spot as her and she shakes you until you fall. Making things interesting.

"Come on! Let's climb the abandoned haunted houses at night and whoever doesn't climb in time has to take a back slap from the other."

You get back slapped because you didn't climb in time. Her palm is heavy.

The house roof is old and the tiles slide down with her, making noises that awakes the grumpy old man that lives near.

She swings on trees branches and stands upside down. You climb trees and houses together and is hard to get down everytime.

She lets her imagination run wild and rushes you to climb faster because the lava is coming from the east.

"We need to climb higher! The lava is raising, Liyue is covered! There is no escape, but to spend our night time on the roof till sunrise!"

You both try to move without interacting with the ground, jumping from rock to rock, using her spear to jump, walking on the margins of the houses.

If she fails she's gonna get in her role, all dramatic, and say that she's dead in the lava now. Soap opera.

People are looking at you both running in the streets of Liyue because apparently lava is soon coming to drown the city.

🍮Author's note: Happy Saturday Easter for Orthodox! I am planning on finishing all the requests soon.

I went all over myself with calisthenics and sports there. Couldn't help it. I had to do the calisthenic practicer Cyno master daddy.

[blackfeathersflurry]

About my workout routine

I honestly don't have one anymore.

Like this YouTuber known as Markiplier, it is virtually non-existent and he somehow manages to stay in shape. Sure, I do a little bit of heavy lifting around the house and help out with the chores. It's mainly because I get restless. MUW is short and tends to have a hard time reaching things, so to help her get things without making it seem like I got things down for her (Even though I had a hand in it) I lift her up and raise her to the height she needs....and she's thirty one. She's five foot two. The house we reside in was not intended for those who are considered on the taller side of the gene pool. I don't have to do sit ups. I am doing vertical crunches simply by ducking and standing up straight. I don't need a gym when all I have to do is help around the house and look around for the cats in small hiding spaces. Gurnies, squats and pushups are an hourly occurrence. My idea of sparring involves getting jumped by whichever cat decides to pounce on me for fun. Do they get flung across a room? No. That would kill them. Another method involves startling the hell out of MUW while cooking, or otherwise.

I have learned to do this at my own peril, as I am not a small child.

[trainingforfandom]

Absolute Beginners Workout (Get First Pull Up!!):

So this is pretty much just a little shitpost... If you are AFAB... well some of us, we have some trouble with pull-ups. Here's a workout for people too weak (only for now) to do push-ups, pull-ups and all that jazz. It is based in the gym. I will give substitutions. I'll give the sappy little story behind why this is here at the end. You probably will not get a pull-up by doing this for 12 weeks, but you will have a better understanding of back training/fundamental strength to start training for one. This is designed for someone who can only workout 1x a week, I would encourage trying to get this at least 2x.

Full Body Workout: Simplified ● Lat Pulldown: ( Supinated: 15, 10, 8) ( Pronated: 15, 10, 8)

○ Example: 15 reps with 20 lb → 10 reps with 30 lb → 8 reps with 40 lb. Total of 3 sets with different repetition counts per set because you’ve increased the weight. The weight increment is preferably between 2.5 - 10 lb jump between sets.

●  Seated Row: 15, 10, 10, 8 ●  Chest Press: 15, 10, 10, 8 ●  Leg Press: 15, 10, 8, 8 ●  Hip Thrust: 3 sets x 12 (reps/set) ●  Australian Row: 3 x 8 ●  Shoulder Press: 3 x 12

Details: Why: These are all compound movements, they take less time and activate a ton of muscles. The most effective for strength and hypertrophy, many beginners can build a solid base this way.

Pull Movements:

● Lat Pulldown: Vertical Pull Supinated (palms facing you) / Pronated Grip (palms away))

○ Sets and Reps: ( Supinated: 15, 10, 8) ( Pronated: 15, 10, 8)

Mainly Targets: Biceps ( brachii, brachioradialis, brachialis), posterior deltoid, trapezius, latissimus dorsi, teres, shoulder girdle, little bit of pectoralis.

Why: Pull Up muscles! X frame physique/wings, good for posture and overall pulling strength.

Weight type: Moderate to Heavy

Form tips: Pull the bar to the chest, arch the back a little bit when you pull down, and lean back a little bit, this should help you reach the chest. Try to ‘pull your elbows into the back pockets’. Keep the forearms perpendicular to the ground.

● Seated Row: Horizontal Pull (Neutral Grip)

○ Sets and Reps: 15, 10, 10, 8

Why: Pulling strength, also contributes to physique development, hitting muscles from different angles that go along the striation is advised especially with the back which is a criss-cross of muscles.

Weight type: Moderate to Heavy

Form tips: Allow the torso to lean slightly forwards with a neutral spine to stretch the lats, then holding the grip make the torso 90 to the ground and pull with the back and arms. Repeat for each rep

●Australian Row: (Supinated/ Pronated Grip)

○ Progressive Overload: Make the body more parallel to the floor Sets and Reps:3x8

Mainly Targets: latissimus dorsi, trapezius, and posterior deltoids

Why: Pull up progression, will help with grip a lot. It does work (source: trust me bro)

Weight type: Body weight

Legs: ● Leg Press:

○ Sets and Reps: 15, 10, 8, 8

Mainly Targets: Quads, glutes, hamstrings, adductors/ abductors

Why: keeps the knees safe, works all the major leg muscles efficiently with a similar movement pattern to a squat, and can be loaded with tons of weight. My PE teacher said religiously leg pressing can help you jump higher and run faster.

Weight type: Heavy

Form Tips: Don’t ego lift, knees over toes (same angle), don’t lock the knees at the top of the movement, back flat on the seat. Try varying foot position to target different muscles.

● Hip Thrust Aka: Sus Deadlift Alternative ( I do not teach deadlifts to beginners)

○ Sets and Reps: 3 x 12

■ Mainly Targets: glutes, hamstrings, quads ■ Why: Strengthens the posterior chain ■ Weight type: Moderate ■ Form Tips: Don’t hyperextend your back at the top of the movement.

Push Movements: ● Chest Press on Machine: Horizontal Push

○ Sets and Reps: 15, 10, 10, 8

Mainly Targets: anterior deltoid, triceps, sternal pectoralis

Why: Strongest pushing muscle in the upper body, just important af

Weight type: Heavier, for developing strength and hypertrophy

Form tips: Focus on the chest squeeze, practice GENTLE scapular retraction and pushing the shoulders down during the initial phase allow freedom of back movement during the middle of the exercise. Stack your joints (wrist and elbow)

● Shoulder Press on Machine: Vertical Push

○ Sets and Reps: 3 x 12

Mainly targets: Anterior and medial delts, all 3 heads are activated but the posterior head is slightly neglected, clavicular pectoralis, and triceps

Why: Balanced physique and contains a lot of stabilizer muscle

Weight type: Medium, this is a fragile part of the anatomy, but still very strong and needed for pushing etc...

Form tips: Stack the joints as much as possible, the fixed path of the machine keeps the shoulder girdle safe, try not to arch the lower back too much.

Appropriate Substitutions:

Lat Pull Down: Banded Pull Ups (preferred progression to get pull-ups), assisted pull-up machine (meh)

Seated Row: Plate-loaded machines such as a T-bar row, or increase the number of Australian Rows

Chest Press: Bench Press, Kneeling pushups, dumbbell press (mind your shoulders)

Leg Press: Squats or lunges with appropriate weight

Hip Thrust: Barbell hip thrust with the appropriate weight, deadlift/RDL, or good morning

Australian Row: Do more seated rows

Shoulder Press Machine: Dumbbells or Barbell shoulder press

[sunstone-smiles]

Hey sunstone! I was wondering if you could do a fanfic about gallade and Wally. Maybe Wally was feeling down and gallade is trying to cheer him up by tickles or they start a tk fight with each other. Idk something about gallade because he is very underrated lol.

Hey Anon! Wallyyyy! Oh I used to love him, how could I forget! I think writing this reignited my liking for Wally! I hope you enjoy!

A Surprise for Wally

Series: Pokemon

Characters: Wally and Gallade

Word count: 1,194

Summary: A playful Gallade creates a surprise for Wally in order to cheer up his trainer. Enjoy!

—

Gallade frantically walks about the room, searching for everything he needs to surprise his trainer. Blankets and pillows are tossed over near the couch, and once everything has been acquired, Gallade starts lining it out. Throw a longer blanket over the cushions and smooth it out to make it even more comfortable—check. Place a fluffed out pillow tilted at one arm of the couch—check. Straighten out some more layers of blankets on top and fold them back into a square at the opposite end—check. 

Everything is now in place, and right on time too.

Wally carefully walks down the stairs, rubbing a towel at his head to dry his messy green hair. He wears blue pajamas with vertical white stripes, some cozy attire after showering.

He and Gallade had trained earlier in the day to improve their physical strength. This included doing some simple workouts such as jumping jacks, sit-ups, push-ups, and runs, but their workout was cut short when Wally started experiencing a coughing fit. The trainer was careful not to push himself too hard, but even with some precautions, his body was telling him to stop.

Midway through the steps of the stairs, Wally moves the towel away from his eyes. “Gallade?” he asks after noticing the pokemon waiting near the couch with big eyes. The fully evolved pokemon lets out a cry of excitement and gestures towards the makeshift bed they’ve made for Wally.

“What’s all this for?” the trainer says as he takes his foot off the final step to touch down on the wooden flooring. 

“Gall-ade!” The pokemon lets out another sharp cry of happiness and pats the top of the cushions. 

Gallade knew Wally would have wanted to keep on working out if his lungs didn’t decide to spasm, so his trainer must have been bummed out. Hence why Gallade wanted to make it special when his trainer came down for a rest.

Wally can’t help but chuckle. “That’s sweet of you Gallade, but I’m alright, really.” The green-haired boy hangs his damp towel over the railing of the staircase, so he can pick it up later. He casually passes behind the couch and heads towards the kitchen. Gallade grabs a blanket from the folded pile and follows his trainer close behind like a puppy. 

Wally gets a bottle of fresh water from the fridge, but Gallade whines over his shoulder, nudging his back with the blanket. 

“Gallade, I’m okay,” Wally reassures his pokemon while he closes the fridge. The boy takes a sip of his water and heads back towards the living room. Gallade droops his shoulders as if he’s being ignored. Time to take matters into their own hands.

Gallade quickly comes up behind Wally and throws the blanket around the front of the trainer, pulling Wally back and swiftly wrapping them in their arms like they were giving them a hug. 

“Gallade!” Wally giggles and looks at the pokemon peeking over his shoulder. Gallade sticks his little tongue out with a playful smile.

Wally giggles again. “Okay, okay. Maybe I will rest for a bit.”

Gallade chirps in glee and hugs his trainer even tighter in the blanket, accidentally squeezing Wally’s sides in the process while snuggling up to his neck. 

“Hehey! That tickles!” 

Gallade momentarily moves his head away and notices his trainer’s smile. With another playful chirp, Gallade brings Wally in for another tight hug, this time purposefully squeezing the trainer’s sides trapped under the blanket.

“Ah! Hahaha! Gahahallade!” Wally begins to wriggle around in the pokemon’s hold, attempting to free himself from the pokemon ticklishly squishing his sides. To his disadvantage, his arms are trapped snugly under the warm blanket. With a forceful tug, Wally trips forward out of Gallade’s hold and onto the ground, landing on the blanket that was pulled along with him.

The blanket crumples below him as Wally quickly rolls over onto his back, only to be met with the sight of Gallade swiftly kneeling down towards him. The pokemon scratches their pointed fingers into the pajama fabric attempting to protect Wally’s tummy, causing the green-haired boy to jolt and explode into more giggles. He reaches out to shove Gallade’s claws away from tickling him, but the pokemon glides their finger-like claws across his trainer’s belly to make them harder to catch, eliciting even more bubbly laughter from the boy.

“Gahahahahallade!” Wally makes another attempt to snatch the pokemon’s pokes away, but he lets out a squeak when Gallade playfully jabs at their side, causing the boy to curl himself up and roll over onto his belly.

Eying a potential escape route through the living room, Wally quickly scrambles to his feet. However, he’s barely able to take a few steps before Gallade catches him by the sides to earn more of Wally’s giggles. The green-haired trainer crashes onto the cushions of the couch, plopping face first into the pillow Gallade had placed there beforehand. Turning his mouth away from the marshmallow-like cushion, he calls out Gallade’s name again through his laughter. He curls up onto his side while trying to bury his face in the back cushions, but Gallade finds a new opening, fluttering his claws into Wally’s ribs. Another stream of giggles pour out and the boy flops over onto his back. As some type of defense, Wally squeezes his arms to his sides as Gallade pokes and scribbles into the ticklish places of his ribs. Surprisingly, the sheet beneath Wally doesn’t lose its smoothed shape from all the side to side squirming he’s doing.

Although this wasn’t part of Gallade’s original plan to surprise Wally, his trainer seems to be full of joy. The boy’s eyes are squeezed shut, yet there’s a big smile taking up nearly half of his face, along with the sound of happy laughter spilling from that same radiant smile. Gallade can tell that anything that was bothering Wally before has disappeared.

“Ohohokahahay! Gahahahallade! I’m feeheheheling behehetter nohohow!” Wally admits, his face beginning to flush from all the tickles. Delighted by his trainer’s response, Gallade pulls his hands away, leaving a sprawled out, and exhausted, Wally on the couch with his chest expanding up and down as he regains air into his system. 

“Thank you Gallade…” Wally tiredly responds to his pokemon.

Gallade nods and heads over to the floor near the side of the couch to grab Wally’s fallen, luckily sealed, water bottle, but by the time he looks back at his trainer, Wally has turned over onto his side with his eyes closed and his face snuggling into the pillow. 

“I’m just going to rest for a minute…” Wally’s voice drifts off, “or two…”

Gallade smiles. He places the bottle down on the counter, then grabs the folded up blanket by Wally’s feet. The pokemon lifts up the cover to his trainer’s shoulders and gently tucks him in. Wally’s breathing slows to a calm, restful state. 

Giving himself an imaginary pat on the back for a job well done, Gallade grabs some more blankets and lays them out on the ground next to Wally. He then huddles himself down into the sheets, drifting off to sleep alongside his trainer.

[movemax360]

MoveMax360

Training Videos.

1. Speed Training

Focus: Developing quickness, agility, and sprinting.

Sprint Technique – Perfecting form for faster sprints.

Acceleration Drills – Exercises to improve your starting speed.

Top Speed Training – Focusing on reaching and maintaining max velocity.

Agility Workouts – Drills for quick footwork and change of direction.

Plyometrics for Speed – Exercises to improve explosive power for faster movement.

2. Strength Training

Focus: Building muscle, power, and endurance.

Strength Basics – Introduction to key lifts (squat, deadlift, bench press).

Powerlifting Workouts – Focused on maximal strength through compound lifts.

Bodyweight Strength – No-equipment training for building functional strength.

Olympic Lifting – Training with barbell lifts like snatches and clean and jerks.

Core Strength – Targeting your core muscles for overall power and stability.

3. Performance & Conditioning

Focus: Overall physical development, including endurance, stamina, and athleticism.

Conditioning Circuits – High-intensity intervals for improved fitness.

Endurance Training – Building stamina for long-distance or prolonged activity.

Strength-Endurance – Combining strength with endurance to optimize performance.

Recovery & Mobility – Stretching, foam rolling, and mobility exercises to maintain flexibility and prevent injury.

4. Speed & Power Combos

Focus: Blending strength and speed to develop overall explosiveness.

Power Sprints – Combining sprints with strength-building movements.

Explosive Power Workouts – Movements like box jumps, kettlebell swings, and medicine ball throws.

Speed Endurance – Conditioning your body to maintain speed over longer distances or time periods.

5. Athlete-Specific Training

Focus: Specialized training for athletes of all kinds.

Track & Field – Specific drills and workouts for sprinters, jumpers, and throwers.

Football/Soccer Training – Speed, power, and conditioning drills for field sports.

Basketball Training – Agility, vertical jump, and speed drills for basketball players.

Combat Sports – Strength and conditioning for martial artists and fighters.

CrossFit & Functional Training – High-intensity, multi-functional training for overall fitness.

6. Training Plans & Programs

Focus: Structured programs for long-term development.

Beginner Strength Program – A simple, structured program to get started with strength training.

Speed Training Plan – A progressive plan to develop speed over time.

Max Strength Plan – Focused on building absolute strength over a set period.

Agility Program – A systematic approach to improving footwork and agility.

Advanced Power Program – A high-level training plan for elite performance.

7. Technique & Tips

Focus: Education on how to perform exercises correctly and efficiently.

Form Checks – Detailed breakdowns of common lifts or exercises.

Warm-ups & Cooldowns – Proper warm-ups and stretches to prevent injury.

Injury Prevention – Exercises and tips to avoid overuse injuries.

Mindset & Motivation – Tips on mental toughness, consistency, and staying motivated.

Bonus: Lifestyle & Nutrition

Since fitness goes beyond training, you can include content related to healthy habits.

Nutrition for Performance – Eating for muscle gain, fat loss, or overall health.

Recovery Tips – Rest days, sleep, and active recovery for peak performance.

Supplements for Strength & Speed – Overview of supplements like protein, creatine, and pre-workouts.

[xpeedaustralia]

How to Build Strong Legs: Best Dumbbell Exercises

Building strong legs is essential for overall fitness and functional strength. Whether you're an athlete, a gym enthusiast, or someone looking to enhance mobility, focusing on leg workouts ensures better balance, endurance, and power. For an effective and versatile routine, nothing beats best leg workouts with dumbbells. Incorporating dumbbells into your exercises not only adds resistance but also enhances stability and control, making it a great option for strength training. You can explore excellent leg exercises using dumbbells Xpeed Fitness .

Why Use Dumbbells for Leg Workouts? 

Dumbbells are incredibly versatile fitness tools, allowing you to target specific muscles in the legs with a range of motions. They are ideal for unilateral exercises, helping to correct muscular imbalances between your right and left leg. Additionally, the freedom of movement that dumbbells provide makes them suitable for beginners and advanced lifters alike. Click Here

Best Dumbbell Exercises for Building Strong Legs 

Here are some highly effective dumbbell exercises to add to your routine: 

1. Dumbbell Goblet Squats 

This foundational exercise works your quads, hamstrings, and glutes. 

- Hold a dumbbell vertically at chest level, gripping it with both hands under the top plate. 

- Stand with feet shoulder-width apart and lower into a squat position, ensuring your back stays straight and knees don’t go past your toes. 

Tip: Focus on proper form rather than heavier weights to avoid strain on your lower back. 

2. Dumbbell Romanian Deadlifts 

Romanian deadlifts are excellent for building strength in your hamstrings, glutes, and lower back. 

- Hold a dumbbell in each hand with palms facing toward your thighs. 

- With a slight bend in your knees, hinge at the hips, lowering the dumbbells along your legs. 

This exercise improves posterior chain strength, critical for running, jumping, and lifting. 

3. Dumbbell Step-Ups 

Step-ups are a dynamic exercise that targets the quads, hamstrings, and glutes. 

- Alternate legs with each repetition. 

For increased intensity, use a higher platform or heavier dumbbells. 

4. Dumbbell Bulgarian Split Squats

This advanced move isolates the quads and glutes while improving balance and coordination. 

- Place one foot behind you on the bench and lower into a lunge, keeping your chest upright. 

5. Dumbbell Calf Raises

Calf raises are essential for building strong, defined lower legs. 

- Lower slowly and repeat for a full set. 

Maximizing Results 

For the best results, combine these dumbbell exercises into a circuit or follow a structured program with proper rest intervals. Always warm up before starting and stretch afterward to prevent injury and enhance flexibility. 

By focusing on these movements, you’ll see significant improvements in your leg strength and overall performance. Dumbbells are a practical, accessible tool that ensures versatility in your fitness journey, especially when aiming for well-rounded lower body development.

[f1-recreation]

Save Space and Money with Home Fitness Equipment

With more individuals working out at home, exercise equipment storage might be complex. This post will show you how to design a great home gym without breaking the bank or sacrificing your living space. The post will examine the greatest space saving and affordable cardio and strength Singapore home fitness equipment. Get ready to pump iron and save money from home.

Compact and Versatile Options.

Some of the most effective fitness equipment is little. Resistance bands, for instance, can work the whole body and be stored in a drawer. Adjustable dumbbells can replace a weight rack, saving space and money.

Remember the power of bodyweight exercises. Pull up bars that fit in doorframes or suspension trainers may turn any room into a gym in seconds. These training accessories are compact but versatile.

Multi functional Equipment for Maximum Value.

Look for multipurpose home workout equipment. In addition to core work and weight training, a stability ball can be utilized as an office chair to enhance posture. Jump ropes are excellent for cardio and strength training.

Investing in a few core parts with many exercise alternatives will maximize your return. This method gives you a full body workout without many machines.

Creating a Dedicated Workout Space.

Even if you have little space, a little exercise area can tremendously affect you. A corner of your living room or bedroom might become a mini gym. Hook resistance bands or jump ropes are not used to maximize vertical space.

Fitness equipped furniture is an option. A strong ottoman can be a step platform for cardio training, and a low bookcase can be a barre for ballet inspired activities. With enough innovation, you can incorporate Singapore home fitness equipment into your house without losing appearance or function.

Create an efficient workout environment that matches your lifestyle and budget by employing versatile, compact home fitness equipment and smart space management. You may reach your fitness goals without leaving home with the appropriate setup.

[ovaruling]

so since i choked and tripped on a box jump last crossfit class i’ve had deep anxiety abt doing them and keep choking and choking on them when practicing at home

so today ofc we had box jumps ⚰️ i warmed up by doing around 20 jumps on progressively stacked 45lb bumper plates until i was several inches higher than the box, since those are way less intimidating. then did 20 jumps on the actual box to try to get the jitters out.

then did 40 box jumps in the official workout (and 60 power snatches at 55lb which fatigued me so the box jumps were much more scary lol)

and then after the workout continued to do 40 more box jumps as exposure therapy and practiced a shorter regroup time between jump-overs with a little box obstacle course

so in total today did somewhere around 120 box jumps lol

i refuse to not be able to do this i WILL jump on that fucking BOX and my vertical jump WILL inCREASE or SO HELP ME i will KILL MYSELF :)

* oh also box jumps have become both easier and harder since switching to zero drop shoes. i think it’s way better for me and more stable than “supportive” athletic shoes that tip me forward and have bounce and heel/arch support. having used both i now think that fucks it up tbh. a zero drop heel is giving me way more power from my glutes even though i lose out on the extra bounce but i guess that’s more authentic? so that’s my review on that

[acmefitness]

How to Maximize Equipment Storage in Commercial Gyms

Introduction

Have you ever walked into a gym and felt overwhelmed by cluttered spaces? Managing equipment storage in commercial gyms isn’t just about keeping things tidy—it’s about creating a safer, more efficient environment for users. Whether you’re a gym owner or a fitness enthusiast, understanding how to organize and optimize storage can make a huge difference. Let’s explore some practical solutions for keeping gym spaces functional and welcoming.

1. Why Is Equipment Storage Important?

A well-organized gym isn’t just aesthetically pleasing—it’s crucial for safety and functionality. Proper storage minimizes the risk of accidents, makes equipment easier to find, and ensures a seamless workout experience. Think of it as the foundation of your gym’s efficiency.

2. Assessing Your Gym’s Space

Before diving into solutions, take a good look at your gym’s layout. Measure available space and identify high-traffic areas. Are there underutilized corners? Spotting these areas can reveal opportunities for creative storage.

3. Types of Gym Equipment and Storage Needs

Every piece of equipment has unique storage requirements.

Free Weights: Need sturdy racks.

Resistance Bands: Work best with hooks.

Yoga Mats: Roll-up stations are ideal. Categorizing equipment by type helps streamline storage decisions.

4. Wall-Mounted Solutions

When floor space is limited, walls are your best friend.

Install hooks for items like resistance bands and jump ropes.

Use shelves for lighter accessories such as towels.

5. Multi-Functional Racks

Why settle for single-purpose storage? Multi-functional racks can hold weights, kettlebells, and bars in one place. They’re like the Swiss Army knives of gym storage—versatile and efficient.

6. Creative Use of Vertical Space

Think vertically. Overhead racks or ceiling-mounted systems can store less frequently used items like gym balls. Just ensure they’re secure and easy to access.

7. Labeling and Categorization

Labels save time and frustration. Use tags, color codes, or signage to guide users. For instance, create zones: one for cardio equipment and another for strength training gear.

8. Flexible Storage Options

Invest in storage that adapts to your needs. Movable racks, foldable shelves, and stackable bins can be rearranged as your gym grows.

9. Safety Considerations

Storage isn’t just about space—it’s about safety. Ensure all racks are stable and weight-rated for the equipment they hold. Avoid placing heavy items on high shelves to reduce the risk of accidents.

10. Decluttering Regularly

Unused equipment takes up valuable space. Set a schedule to evaluate what’s essential and donate or sell the rest. A clutter-free gym is a functional gym.

11. Technology in Storage Optimization

From inventory management apps to smart lockers, technology can revolutionize gym storage. Imagine scanning an app to locate available equipment!

12. Creating a User-Friendly Layout

Think of your gym like a supermarket. Place frequently used equipment in accessible areas and keep niche items in the back. This layout enhances user experience.

13. Involving Your Gym Staff

Your staff knows the gym inside out. Involve them in planning and maintaining storage systems. They can offer practical insights and ensure users follow guidelines.

14. Cost-Effective Storage Hacks

Storage solutions don’t have to break the bank. Use PVC pipes to create DIY weight holders or repurpose old crates for mat storage.

15. The Long-Term Benefits of Good Storage

Efficient storage doesn’t just save space—it saves money and improves user satisfaction. It’s an investment in your gym’s success.

Conclusion

Maximizing equipment storage in commercial gyms is about more than organization—it’s about creating a space that feels open, safe, and welcoming. With a little creativity and strategic planning, you can transform your gym into a haven for fitness enthusiasts.

Source Link: https://www.acmefitness.com/blog/how-to-maximize-equipment-storage-in-commercial-gyms/

[powergate5]

Unleash Your Inner Athlete: Master Plyometrics with Fitness Adrenaline

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What Is Plyometrics?

Plyometrics, often called “jump training,” combines dynamic movements with explosive power to improve strength, agility, and endurance. Whether you’re a sprinter aiming for a faster start, a basketball player seeking a higher jump, or simply someone wanting to challenge your body, plyometrics offers incredible benefits.

Why Choose Fitness Adrenaline?

This comprehensive e-book is crafted for individuals at all fitness levels. Whether you’re a beginner or an experienced athlete, it provides a structured approach to plyometrics. Here’s what makes it stand out:

Expert Guidance Fitness Adrenaline simplifies complex training techniques. Each exercise is explained step-by-step, with tips to avoid injuries and maximize effectiveness.

Customizable Plans Tailored workouts ensure the program aligns with your goals — be it improving vertical leap, speed, or overall athletic performance.

Scientific Backing The e-book integrates cutting-edge sports science, explaining how plyometrics boosts your nervous system, strengthens muscles, and improves coordination.

Get Started Today!

Your journey to explosive fitness starts now. Download Fitness Adrenaline: A Guide to Plyometrics and transform the way you train. This e-book is packed with actionable advice, easy-to-follow instructions, and motivational tips to keep you going.

Conclusion

Plyometric training is not just a workout; it’s a game-changer. With Fitness Adrenaline, you’ll unlock your potential, push past limits, and achieve feats you never thought possible. Whether you’re an athlete or a fitness enthusiast, this e-book is the perfect companion to supercharge your fitness journey.

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[starseedfxofficial]

XAUUSD and the Bullish Pennant: How to Ride Gold's Next Breakout XAUUSD: Unpacking the Bullish Pennant with a Twist of Gold Humor Picture this: you’re eyeing XAUUSD on your screen, the chart dancing up and down like a leaf in the wind. You’re tempted to click that buy button, but you hesitate, wondering if this is the moment it will soar—or drop faster than your enthusiasm after your New Year’s resolution. If that sounds familiar, let me introduce you to one of the most reliable and exciting patterns in gold trading: the bullish pennant. The bullish pennant pattern is a hidden gem, often found during times of strong market momentum. It’s like a pit stop on the way to an epic road trip—a consolidation that leads to an explosive continuation. Today, I’m giving you the ultimate guide to understanding the bullish pennant for XAUUSD (that’s gold in Forex language) and showing you how to use it like a true pro to capitalize on the next big breakout. Bullish Pennant 101: What Exactly Are We Looking At? A bullish pennant is a continuation pattern that forms after a significant price rally. Imagine a flagpole (the big rally) followed by a little flag (a small consolidation in price). This pattern tells you that traders are catching their breath after a big move, but they’re ready to start sprinting again. It’s kind of like when you take a break after a challenging workout—you rest a bit, but your energy is still ready to kick in for that last mile. In XAUUSD, the bullish pennant is your sign that gold’s about to make another push upwards. Spotting this pattern and acting on it can be the difference between just watching gold glitter from afar and actually cashing in on that shiny breakout. How to Spot a Bullish Pennant in XAUUSD (Without Getting Confused) Let’s be honest: identifying chart patterns can sometimes feel like staring at a Rorschach inkblot and hoping it tells you something profound. But the bullish pennant isn’t that tricky if you know what to look for: - The Flagpole: Look for a sharp, almost vertical upward move. This rally is the flagpole and indicates a strong bullish sentiment—as if someone just yelled “Gold rush!” and everyone started sprinting. - The Consolidation: Following the rally, you’ll notice a slight downward sloping or horizontal consolidation. This is the pennant, and it’s usually marked by decreasing volume, indicating a bit of hesitation as traders catch their breath. - Breakout with Volume: The magic moment comes when the price breaks out of the pennant formation—ideally with a significant increase in volume. It’s like the starting gun going off at the beginning of a race, signaling it’s time to go all-in. Why Most Traders Get It Wrong (And How You Can Avoid Their Mistakes) Many traders misinterpret consolidation periods and mistake a bullish pennant for a reversal. They see the price stalling and think the party’s over. Let me tell you—it’s like mistaking halftime for the end of the game. The party’s just getting started! But here's where the real magic happens: The trick to trading the bullish pennant successfully is patience. Wait for confirmation—if you jump the gun before a breakout, you might end up eating humble pie while the market fakes you out. Underground Tactics to Master the Bullish Pennant in XAUUSD If you want to be the ninja of gold trading, you need more than just pattern recognition. Here are some next-level tactics to master the bullish pennant: - Volume is Your Friend: A breakout is only as good as the volume behind it. If the price breaks out of the pennant but volume remains low, it’s like trying to drive a car with no gas. Make sure there’s enough buying power behind the move before jumping in. - Use Fibonacci Levels for Target: Once you catch the breakout, the next question is where to take profit. Use Fibonacci extensions to set targets. Aim for the 1.618 extension—it’s a golden ratio, just like gold itself. It’s like giving your trade a goal that’s realistic yet rewarding. - Combining Pennants with RSI Divergence: Here’s a pro tip that most traders overlook—pairing a bullish pennant breakout with RSI (Relative Strength Index) divergence. If the RSI is not in overbought territory during the breakout, it adds more weight to the move. Think of it as getting a double thumbs-up before making a big decision. How XAUUSD Played the Bullish Pennant Game Perfectly Back in August 2023, XAUUSD formed a textbook bullish pennant following a significant rally from $1,850 to $1,950. The price consolidated between $1,950 and $1,940, forming the pennant shape. Volume decreased during the consolidation, a key indicator that the pattern was legit. Once the price broke above $1,950 with a surge in volume, gold shot up to $2,000 within days. Those who were patient and waited for the breakout were able to catch a swift 50-dollar move. As Marc Chaikin, creator of Chaikin Analytics, says, “Volume precedes price.” And indeed, the volume breakout here was the siren call that a new trend was beginning. The Forgotten Strategy That Outsmarted the Pros Here’s a little-known gem: The fake breakout strategy. Sometimes, the market likes to trick impatient traders by making a fake move outside of the pennant before reversing. One way to protect yourself is by waiting for a candlestick close above the pennant on a higher timeframe (e.g., the 4-hour chart). This added confirmation reduces your risk of falling for a head fake. Think of it as waiting for your Uber to actually arrive instead of running out as soon as the app says “arriving soon.” Managing Risk: Avoiding the Bullish Pennant Pitfalls Trading is all about managing risk. Here are a few key strategies to ensure you don’t end up on the wrong side of a pennant: - Set Tight Stop-Losses: Place your stop-loss just below the pennant formation. If the breakout fails, you want to be out of the trade before it gets ugly. It’s like setting an alarm to wake up before the nightmare gets worse. - Don’t Overleverage: Gold can move quickly, especially during a breakout. Avoid the temptation to overleverage; instead, focus on staying in the game. Leverage is like adding hot sauce—a little bit enhances the experience, but too much can leave you sweating and regretting your life choices. - Have a Profit Plan: Decide ahead of time where you’ll take profits. Whether it’s at the next major resistance level or based on a percentage gain, having a plan ensures you lock in gains instead of watching profits vanish like that pair of shoes you lent to your friend and never saw again. The bullish pennant in XAUUSD is like that perfectly timed power-up in a video game—it’s your opportunity to level up. Recognizing the pattern, waiting for confirmation, and jumping on board once the breakout is clear can provide some of the most rewarding trades in the gold market. So next time you spot gold forming a bullish pennant, don’t just sit there admiring the pattern—prepare for the breakout, look for volume confirmation, and ride that golden wave. And remember, trading gold is not about being right every single time; it’s about having the discipline to follow your plan and knowing when to hold on and when to let go. For more exclusive tips, real-time insights, and to take your trading to the next level, be sure to check out StarseedFX's Free Forex Courses or join our Community for insider discussions and live trading sessions. Trade smart, stay disciplined, and may your next breakout be a golden one! —————– Image Credits: Cover image at the top is AI-generated Read the full article