â„–4239358[Quote]
Massage my feet then
â„–4239361[Quote]
>>4239358shut the fuck up faggot and start putting in work
â„–4239365[Quote]
bout time you got the days right jfc
â„–4239384[Quote]
now little tips from frogman:
if your quads are actually fucked but you feel nothing in your glutes and hamstrings you have what's called a quad bias. this can be caused
1. by pelvic tilt- you can fix it, google it
2. by sitting in front of your desk all day so your hip flexors are rolled into a fucking tootsy roll.
either way the answer to that is to stretch your glutes and hamstrings so that you start transferring weight onto them instead of your quads only. do hip flexor and glute stretches, you can find everything on the internet. 5 minute dynamic stretch before workout as warm-up and 10-minute post-workout static stretch and you're good. things will improve in a matter of weeks
â„–4239393[Quote]
>>4239384Massage my hamstrings
â„–4239394[Quote]
2.your knees start hurting
most people think their knees hurt because their tendons are fucked and they're getting an ACL tear- wrong. 90% of knee pain during this kind of exercises is caused by glute bias which causes one of the tendons on the side of your leg to inflame. the answer to that is my previous post
â„–4239402[Quote]
3. my little knees are shaking
do jumping lunges and skaters without equipment. jumping lunges and skaters are great for cardio- add them to your cardio day regimen. they also strengthen everything you need to keep your knees stable
â„–4239418[Quote]
4. you start falling forwards/backwards during squats/lunges or even sideways - your core needs work. start doing dedicated core days. do them away from your leg days like this since this will already put strain on your lumbar spine and abdominals. I'll post a core day regimen when the time comes.
â„–4239434[Quote]
5. I start panting like a dog 5 minutes in
Weak cardio and bad endurance work. if you only powerlift this workout will kill you. that's precisely the point. cut the reps in half if that makes it managable.
â„–4239572[Quote]
up
â„–4239587[Quote]
File: 58w-0.png 📥︎ (591.73 KB, 637x1144) c2c33c6761e19b273187f065d3cb6d96f479e190ce4f1c48edbd056633465a300ImgOps
>Today is the leg day, nusois. You never skip the leg day. Your legs will carry you far if you take care of them. So today we torture our legs until our quads burn with pure hellfire.
>
>LEG WORKOUT FROGMAN STYLE. I DO DIS WITH 40KG WEIGHT ON MY BACK AND FRONT (BACK PLATE+KETTLEBELL), YOU CAN DO DIS UNWEIGHTED FOR STARTERS
>
>3x30 wide squats- ass to the grass, keep up the form. 1 minute inbetween sets
>3 mins rest
>3x16 forward lunges (16 each leg) 1 min inbetween sets.
>3 mins rest
>3x16 backwards lunges (same) (same rest)
>3 mins
>3x16 per leg combat lunges - not stationary, actually walk (google it you lazy ingrate), 2 mins rest between sets.
>3 mins rest
>finisher - 3x60s wall sit - hold something heavy on your lap like a kettlebell, 60s inbetween
>
>finito, your legs will be little jelly by the time you're done and you won't be able to walk straight the next day. that's precisely the point, nusoi. let's get to it.
â„–4239619[Quote]
>>4239365so you doing it or what
â„–4239854[Quote]
up
â„–4240137[Quote]
>>4239353 (OP)whats the point
â„–4240152[Quote]
>>4239434there are better ways to kys
â„–4240154[Quote]
>>4239353 (OP)OP weighs 50kg
â„–4240156[Quote]
>>4239394>>4239402>>4239418what if we just have sex instead
â„–4240165[Quote]
>>4239619i did my leg day when i woke up