GET FUCKING PUMPED AND GO TO THE GYM

Be the knuckle dragging fuck truck i know you can be

if you guys want some real motivation https://www.facebook.com/R%E1%B4%9C%CC%82%C9%B4%E1%B4%87-G%E1%B4%8F%C3%B8%C9%B4-231795487770256/

this guy right here gets me pumped af

Fuck yeah Rune Goon is the shit

fuck ya he is

Somebody can recommend some exercises to increase punching power?

Boxing exercises

Arms and core and legs

Punch with your hips

Is this boxing or like street fighting

street fighting lots of cuk up ppl moved in near me so i want to get my shit together and defend myself

Don’t throw hands. Breaking hands suck

Work on knees and elbows

Also work on the greatest martial art ever. Gun

@DAnteForneus knuckle pushups

trust me

I can't have guns

they'll make your fists powerful

cuz law

it'll hurt like a motherfucker for a while

SHALL

but they're good to do

Gyroscope for wrist strength

How to gyroscope?

Buy a gyroscope grip it and spin it with your wrist through a full range of motion

Building muscle is fine but you need to work on cardio too.

guys i need to get as fit as i can in like 2 months

some fucked up guy is coming out of jail and he might want to beat a living shit out of me

Barbaric rites

look it up and buy the pdf shits good as hell

also train to fight in off days

It will fuck me up badly?

Probably

Alternatively 2A 😏

nah just use proper weight and dont over do it

its intense though

You should avoid, tbh

This is where you buy a gun from some shady guy named Dimitri or Yoris in a dark back alley.

^^^&

Front site focus on that thing. Don’t settle for anything smaller than a 9mm

Or you can take some Krav Maga classes or BJJ. I’m sure 2 months of rolling will better prepare you

Absolutely

I'm blue belt

If you train hard on BJJ, you can beat the shit outta most people

Alternatively, don’t believe in that fair fight BS. Kick him as hard as you can in the dick. Gouge his eyes out with your fingers. Bite his fingers and ears off

They mostly expect a punch, but usually do not expect an armlock

Beware of ground fight on street tho

As he said, play dirty

You’re not here to win a prize fight. You’re here to survive and walk away

^^^^

I catch so much shit for that line of thinking 😂

Nah homie. If I have to fight you physically, shit has gone south very very quickly and I prefer to not stop until someone isn’t breathing anymore permanently.

Is that for me or?

Nah just explaining the thought process

Oh lol

I'mma try these with thoes flavored tuna packs

I can buy AK for 400 PLN

I'm kind of safe

How much is that in freedom currency

did my first day of the barbaric rites

shits tough man my legs are gassed

I did it too

And i feel you man

That’s like 50 bucks @Trash Squid

Sorry 106

Fuck cardio

lol

this work ouit plan has no cardio

Lol fuck yeah sign me up lmao

its neat dued its a pay what you want pdf

barbaric rites

Ill check it out

just meat and potatos lifting

Dope

ya its neat af

Real goon hours

Your boi needs more weight, only got this to start with but I can't reach my deadlift max

So some of y’all are on that barbaric rites. I’m on that tactical monster

Bruh nice

Yeet doing barbaric rites right now actually lol

How is tactical monster

“There is no reason to be alive if you can’t do the deadlift!”

Yes

My favorite lift

It’s fucking great. I like the program. I’ve done it before

I used to not like legs and such but tbh I enjoy squats and deads to bench now

12 week plan and then this time after I’m done I’m doing their lean machine program

I live for leg day

My bench is shit

But back and legs gets it done

Would love leg day if I haven't a fucked up knee

Same here lol , left shoulder is shitty so bench isn't as fun

I do more fighting than lifting

But I'll try to do both

Same @Trash Squid

I’m happy to see the army incorporating deadlifts in their new pt test

Same

Yall out here being goons and lifting and shit

And I'm just fucking noping

Lol if you’re fat and slow you’ll go first in the boog

I'm jealous the Navy added planks 😒

Nothing like a good nop

Planks is a lot better for determining abdominal strength over sit ups

True that but... Dead lifts

Yeah. But DLs is a back and legs game

With a damn hex bar too

I know abs get some work in it as well

Hex bar is gay af

My straight bar max is 400

With a hex it's probably even more hex is easy af

That’s why it’s gay

And ya that's why I just use straight

Lol

Your movement is more rigid and linear

Ya makes fourm easy as hell

I want that accessory work that comes with lifting a straight bar

Ya he is like cables

Doesn't use balance muscle as much

Hex bar is great if you have injuries

But I like looking at my scarred up shins and knowing why they’re thebway they are

Makes me feel weak lol

Lol same

The shins part

Mine are fucked

I mean this conversation

Fucked up knees

Don't know if I lift and fight or just lift

Get in the gym and do some rehabilitation work on them elastic band work helps the tendons

You can still do lifts with a bum knee. You just can go heavy

It's what I do to loosen up my shoulder before cheat and sholder days

Go light for repetitions. You’ll eventually see an increase in strength

Cheast

Cant*

Chest, fuck me

The mainly problem is I don't know if it's possible to gain some sweet muscles lifting and fighting at same time

Muscle is relative

I’d rather have that CrossFit physique without joining a cult

Like be able to lift super heavy a few times or moderate movements all day and then run at a moderate pace.

It’s all about training for combat

Yee

I jog on off days with my pack on to practice carrying weight of my gear

Wish I could carry the gun to but can't anymore since I live in a city

I'm late then lol

Can't lift heavy

But got a infinite cardio capabilitie almost

Don’t go for heavy lifts then @Sir Harndes

Light to moderate weight for maximum reps

You’ll get definition and some growth. Diet really determines muscular growth as well as rest and shit

Yeet

And it’s a lot easier when you have a lifting buddy

Ya I got the goons at my place helps keep the pace up

They not here now though, both have duty

The ultimate killer

I actually enjoy working out alone as well

I like doing most things alone

Got a protein rich diet

Except chest because I hate bugging people for a spot. And I refuse to use Smith machines. They’re the Diet Pepsi of weight lifting

Protein should be a big part of your diet, but anyone that tells you to cut carbs out completely is full of shit. It’s the super processed shit that fucks you up

And fats too.

I eat pretty well

Not fats

I’m not gonna preach keto because it’s fucking stupid

No processed food

Fat is actually important though for your body

It’s like a transporter for nutrients

I mean i do t eat bad fats

Just good fats

Basically just watch what you take in

Yep my goal is
high protein
Medium fat
Low carbs

Calorie counting is dumb. But macros aren’t

Back when I worked out all the time, I literally ate a pound of grilled chicken a day..fuck that shit

More or less just find healthy shit you actually enjoy eating and watch the calorie intake

Been there

Sounds good

Shit's getting done boi

Day3

Deadlifts my favorite

Shit i just did 10 Miles bike ride to work

I need to get my shit together cuz i bearly made it in time

Y’all want a fitness plan done by 7th group? My old 1SG helped write it.

Shoot it, pal

I look like sticks in the arms have decent chest and Rhodesian legs

My back squat is 305

It’s a lil wack looking and I’m only 145

How do you guys motivate yourselves? I tell myself to hit the gym after work every night, but im nornally exhausted so i dont want to go

Go before work, or just listen to some hype ass muisc on the way home, and while I'm changing

I feel the same alot unitl I get that first heavy lift in then I'm feeling good

Sweee i need to start back at the grm

I need to hit the gym more often

I go to the gym 1/2 times week

Y'all know, depression fuck every aspect of your life

Same

I cant pull myself outta this pit i dig

force your self to lift, lifting always makes you feel better

Or even go for a walk/jog
If all else fails know that you have brothers/ sisters here

Yesh ot does

yee yee

@queefburgler also, I when I hit the gym everyday, I was dead tired. I got off work anywhere from midnight to 2 am. But I still went to the gym after work. Basically just gotta keep yourself motitvated.

Thats the hard part for me

I'm tracking, but if you set yourself up in a routine you're good

True

Ya a routine is key

What would be the best thing to do to get better overall at running? Sprinting short distances? Jogging long distances? Some mixture?

Mixture

Mixture plus shit like bullshit push ups and things of that nature

I've been doing "sprint laps" where I run for 100m and walk for 100m

Good start

Albiet I'm totally shit at push ups. I still do them but I know I'm not doing "real" push ups

Do you have anywhere you can run that has bleachers?

I do

I run at the track at my high school

Run that track while running the bleachers too

Ok

That'd probably be pretty good

You feel like dieing the first few times but afterwards running out right won t be shit

Yea. Sprint laps make me want to die too

But I always feel better during the day when I do them

The bleachers runs build up your endurance

That would be good

I can run from the ATF longer

Lol fair

Dont run you'll only die tired

You just run to the trees. Then you climb them and give the vietnam vets flashbacks

@Hellhound6 Thanks for tip on running up the bleachers! I wanna die a slow painful death but it was a good workout

No worries dude

I’m forced to work out

I have football so it’s everyday bro

Back tocthe gym for me boys

Everyone better be getting fit in this MF

I hope you did at least 50 pushups 100 for the fat boys

Nope

I'm trying

As long as your not not trying

You can work your arms but don't forget the core

Does anyone have advice on how to stay motivated while working out? I always seem to get really motivated for 3-5 days but then I just stop. It's really frustrating.

You have to force yourself into a routine, once it kicks in it become habit

^

But maybe mix up the workouts a bit to keep from getting bored or stale

Maybe find a workout partner

^^

Real talk. No one and I mean no one but you can keep yourself motivated

Having a gym buddy helps but ultimately it is on you

Variety helps