fitness
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- Absolutely no fat-shaming, skinny-shaming, or shape-shaming.
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Quotes
A fascist worked out today, did you?
“I’m an ardent believer in equality, and being in the Communist Party is a way to spread this form of socialism and freedom for all the people”-Jeff Monson
“Every worker sportsman must be a soldier of the revolution”-Spartakiad
Resources
Beginner's Health and Fitness Guide: https://liamrosen.com/fitness.html
Databases for lifts/muscles:
Flexibility:
The R*ddit Wiki:
TDEE Calculator:
Please be aware that this calculator will ask if you're male or female
Other cool shit:
How to make your own foam roller
Athletes guide to foam rolling
WIP Schedule
Friday: Weekly check-in. Discuss what went right and wrong in terms of goals from last week
Saturday: Declaration of goals+community focus. What tangible, numerical goals are you going for? Don't know? We have ideas!
Sunday: Gals and enby pals take center stage
Monday: Meme Monday
Tuesday: Toot Your Horn Tuesday. Brag about what you've done, how good your progress is, who's making googly eyes at you, etc.
Wednesday: Wing Chun Wednesday. All about martial arts
Thursday: Nutrition. What's been bothering you about nutrition? Maybe we get some comrades from c/food to see if we can't get you where you're trying to go.
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A lot of strength programs advocate for doing the opposing movement of compound lifts for the sake of strength balance and joint health. I've been doing Wendler 5/3/1 for over a decade and he programs rows in between sets of bench, pullups in between overhead press, hanging leg raises between deadlifts, etc. In your case you're just working with the pushup and inverted row so alternate with those.
You might feel exhausted if you're not used to the workload at first but you'll QUICKLY adapt. Just bang out a set of rows after every set of pushups you do. Try to keep them the same reps but it's no big deal if it's mismatched- and since you're new to rows it may take some time for it to catch up. And with bodyweight you can do them daily. Just be mindful of joint overuse issues if they crop up.
And I second @erik@hexbear.net's recommendations for bands. I would also add a doorway pullup bar- they won't require permanent installation and just hang on your door frame. It will also greatly expand the amount of band exercises you can do even if you can't do a pullup (yet).