benched 185. only 2 sets, 5 reps and then 4, unloaded and did 180 x5. but another milestone. remember folks i'm only 172 lbs. rest of the workout was alright too, but i definitely need a rest day, and will be doing cardio the next two days. had somebody spot me, wouldn't consider him a friend but we're on a first name basis, see each other a lot, and we spoke a little. gonna try and take this one slowly, considering how bad my last friendship attempt crashed and burned. not really. he just ghosted me. haven't seen or heard from him in over a week now. rambling but had a good time in the gym, got stronger, spoke with a live person. eating fried rice now, already had my whey, 2000 calories apparently. feels like a lot less.
https://www.youtube.com/watch?v=Yc5jwR9KUvg

>>60591676
do you go to the gym loverboy? it's really changed the amount of attention i get, i'm not on dating apps right now but getting a lot of attention in real life. want something else at the moment but it feels really good turning heads and getting attention. you'll need to be extra careful, you'll want a partner, but it's definitely a must-do for people looking for love nowadays, and you're still so young, the earlier you start the better.

>>60591684
leave him be. he's an angel.

and i'm trading biotech today guys, down a bit but expect to be profitable soon, gonna hold all day too, hoping for a big profit. you can follow me in /bant/. loverboy, stay here though, it's not nice over there.

everyone talking about me. well i guess i can give you an update about what just happened. did do 180 3x5, actually only 4 in the 2nd set but still, big accomplishment for me. even better though, i made another gym friend, the biggest strongest guy in the gym, i mentioned him last thread. and you know what guys? he said he's been watching me, that i've impressed him with my strength, specifically mentioned my 110 lb curl, said i had wiry strength. i tried to give back as much as he gave, he's very strong and athletic. we talked about fitness a bit, big smiles on our faces. 4 gym friends now, all of them very nice.

so anyways that's what i was up to while you were all spreading mean gossip about me. and my love is very real. her feelings for me might not be but that's ok. some things take time. it's upsetting i have to put up with all of you people's negativity and skepticism, it throws me off my balance and makes me show my rear sometimes, but that's ok too. i'm human too babe, i make mistakes and fall short, just like everyone else i need forgiveness and understanding and guidance and love, and sometimes i think you're a little intimidated by me, but it's okay. i'm not too good for you, not too proud for you. i love you and admire you and i see your special qualities, even if you don't. kind of like that guy in the gym. i was intimidated to talk to him, but i found courage tonight and i couldn't believe my ears with what he said about me, i was so flattered.

anyways, hoping for a new thread soon, i definitely do not intend to bake, and i need bant /smg/ to talk to penelope the way i want to, they wouldn't stand for it over in /biz/ and she still has not emailed me, not that i'd tell you all when she actually does. but you'll notice.

>>22876555
i lift every other day, cardio in between, no rest days, that's a meme.

what cardio you do doesn't really matter, just make sure you break a sweat after a few minutes or you're not working hard enough. you should go as long as you can at it. if you get to the point where sweat is beading up on your wrists you're doing fantastic. i usually quit when sweat starts dripping from my face though, i'm skinny enough.

anyways the weightlifting. i do bench every time first, then i do squats or deadlift, alternate each time at the gym, then i do barbell curls, those are my big 3 exercises and i'm usually pretty fatigued after that. in the past and maybe in the future, i did overhead presses, front squats and rows. those 6 exercises i think are the best and most efficient lifts, do as many of those as you can, but like i said i'm not doing all of them.

after i've done the major stuff i do supplemental easier stuff, mostly machines. i do the leg curl machine, i think that's what it's called, lat pulldowns, finish off with hammer curls. i do concentration curls sometimes. other good supplementals are pullups or hanging leg raises, but you probably need to get in better shape before you're ready for that.

so basically the big four compounds are what you should focus on, front squats are actually even better than those but they're very difficult and dangerous and not for beginners, and barbell curls are a very good exercise as well, then putz around with other stuff until you're sweaty and tired. it works for me.

made a gym friend, and benched 170 tonight. it felt feather-light too. great workout, the neighbor girls were all miring too... thought about john while i was doing it, how hard things must be for him right now, get yourself a partner if you can, you'll be safer and it will help keep you committed. i alternate between lifts/cardio, and if i'm feeling sore i'll double up on the cardio, both are important for health and figure, and i know cardio is terrible, but it's worth it.

feeling punished and ignored by my sweetheart and i'm coping well right now but i don't know for how much longer. would it kill you to say good morning, good night? i love you, we're going to be together, let's make good memories from here on out babe. love is 24/7, it's nothing like what you see in the movies, in books, there's a lot of struggles, it's natural, but the moments of tenderness, the nights snuggled up together, being able to share the good times with someone, it's so worth it babe, and we'd make an amazing pair. you'll see what i mean soon. and you've got nothing to lose by trying babe, really. i love you, see? it's so easy to say and it feels so good for me to say it, whisper it once and you'll get what i mean.

tomorrow we get rate cuts, finally. i refuse to even consider the possibility that we don't. it's wartime after all, imagine the president's money guy causing problems when he's trying to do strategy... unthinkable. also iran doesn't have a central bank, what kind of example would he be setting for them if it's just nothing but trouble for us? no, we're getting cuts tomorrow, only question is how big.