helpfulness

7

FFXV WEEK – 8/16 | DAY FOUR – Ravus Nox Fleuret
——- >>> What We Will Never Know (insp.)

anonymous asked:

Exercise regimen for somewhat beginners?

Sorry for the late reply! I tried to be as detailed as possible! 

Usually beginners perform the best with 3x a week full body routine. This means working your entire body when you go to the gym, but only going 3 times a week.

[#] indicates how many exercises from each group to do in your workout. To save on time, cut out arm exercises from your routine.

Chest: Bench press (dumbbell or barbell). Incline/decline bench press (dumbbell or barbell). Chest Flies. Chest dips. Push-ups. [1]

Back: Bent over rows. Seated Cable rows. Lat pulldown. Dumbbell rows. Pullups (or variation). Deadlifts. [2]

Shoulders: Dumbbell shoulder press (sitting or standing). Lateral side raises. Lateral front raises. Rear lateral raises. Face pulls. Machine shoulder press. [1, or pair 2 when doing front/rear exercises.]

Legs: Squats. Leg press. Calf raises. Lunges. Abductor/adductor machine (or with resistance bands). Leg extensions. Leg curls. [2]

Arms: Bicep curls (chose from preferred variations). Tricep extensions (choose fro preferred variations). Tricep dips. Use dumbbells or barbells. [pair 2]

Core: Planks + variations. Hanging leg raises or knee raises. Kneeling cable crunch. Russian twists. [1]

(It doesn’t have to be in this order, generally you do the heaviest and hardest exercise first). Again, to save time, cut out arm exercises. Your arms will be worked out doing the other major muscle groups. [Triceps get worked with chest, biceps with back.]

Example Day 1: Incline bench -> Lat pulldown -> cable row -> Lateral side raises -> Leg press -> Dumbbell Squats -> Bicep curls + tricep extensions (super-setting if you want) -> Plank 

Example Day 2: Deadlifts -> Lunges -> Calf raises -> Shoulder press -> Chest flies -> Dumbbell row -> Bicep curl + tricep extension -> Hanging leg raises.

Example Day 3: Pullup -> Bench press -> Front lateral raises -> Rear lateral raises -> Bent over row -> Leg extension -> Leg curl -> Bicep curl + tricep extension -> Kneeling cable crunch.

You can also follow a beginner routine.

The Ultimate beginner full body workout.

Beginner fullbody workout.

Complete workout with only your body. (long read)

I also have a youtube video on a home routine.

Once you stop progressing with this you can move onto a new routine such as a bro split (day 1: arms / day 2: chest, etc) or PPL (push [chest, shoulder, triceps], pull [back, biceps], legs), or Upper/lower splits.

I sorta have my own routine going on to work on my personal weak points.

~3 year progress ^^^, and I started with no help, no knowledge, just doing whatever in the gym.

You can do it!!

hello, i’m erin.

i’m really poor, my family is financially unstable all the time because my parents have walking/moving disabilities and it’s hard for them to find proper jobs since they can barely move. lately we’ve been having major financial problems.

they both used to work until the thing i was afraid of happened; my diabetic mom’s health condition started getting worse and worse. she couldn’t handle the pressure and the bullying at work so she had to quit her job. however, her health is the main priority in this entire thing so i don’t blame her at all.

as for now, my father is the only source of income. his monthly salary is $150 and as you can see that’s far from enough to maintain three people. i’ve tried to get a job myself but no one wanted to hire me because i’m a minor.

for the past few months my mom’s illness has been progressing, we even got her a wheelchair since she couldn’t walk at all. she needs a damn expensive diabetic healthcare course right now. my father works day and night just to gain some money. also, i contributed with my savings even though it wasn’t much. 

yesterday, she got into a diabetic coma. it’s a life-threatening diabetes complication that can lead to death if it’s left untreated. in the case of my mother, it is fatal. the treatment that can help is extremely expensive and i have no idea what me and my dad are supposed to do in this situation.

our efforts are not enough for my mom’s medical assurance. the amount of money we have by now can provide only around half a month (if not less) of medicines. my dad is working all the time he doesn’t even sleep at this point, it’s a miracle if he gets at least 2 hours of sleep a day. but unfortunately it’s never enough.

i feel pathetic and useless, the tears are streaming down my face as i’m typing this and the fact that i can’t help in any way is killing me. it’s an obvious fact that she is going to die if we don’t pay for the medical assurance. please help, i really don’t want to lose my mother she means the world to me.

only money can help us in this harsh situation so if you can donate i’ll be forever thankful. 

if you can, do it through paypal. my paypal email is: erinrin.rin@mail.ru

any amount will be highly appreciated, i’m not asking for much, really. also reblog this please, it does matter and i hope i’ll find people who can help. i’ve seen people on here do wonderful things to help people in need just like me. i truly believe that you have the power to save my mother. i will try to post this on gofund me as well so hopefully more people will get to know about my terrible situation. i know i already posted about my mother’s condition around 1 year ago on my another account and i’m really sorry for sharing my situation again, but back then it wasn’t even half as bad as it is now. i need your help now more than ever so please be understanding. i truly hope that you kind people can help us. it’s totally okay if you don’t donate though, just keep my mom in your prayers please, it means a lot. 

i’m desperate please help, i’m begging you, i don’t want to lose my mother.

thank you so much.

  • Gryffindor: Can I have a sip of your water?
  • Slytherin: It's not water.
  • Gryffindor: Oooooo vodka, I like your style!
  • Slytherin: It's vinegar.
  • Gryffindor: Uh, wha-
  • Slytherin: It's vINEGAR
  • Slytherin: *sips*
  • Slytherin: You weakass.