wide squat

Grip: Part 1

Notes: The sexual tension through da roof. Slight swearing. Cocky Bucky.

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Teach Me Something New

(A normal AU in which Adam never got out of the public school system, never met Ronan and Gansey, and could never dare to dream of politics and becomes a teacher instead and Ronan didn’t dream up Opal just…got her. IDK)

Ronan is in a scowling mood. He scowls while Opal runs around his legs. He scowls as he buttons a shirt over his tank top and then unbuttons it again so it just hangs open. He scowls as he tries to find a pair of shoes that aren’t caked in mud. He scowls when he realizes his kid still hasn’t changed out of her stained shirt.

“Opal, I told you to go change,” he says, tugging on an old pair of converse that makes him miss lazy school days with Gansey so much a physical ache erupts in his chest.

It’s not that he doesn’t like  where he is in his life right now. He loves it. He loves the Barns. He loves Opal. He loves farmer’s markets most weekends. Hell, he doesn’t even mind fighting with the school system again with Opal. It’s the part of the school system he never had to deal with that’s really getting him going. He loves Opal but he really doesn’t like kids. Any of them. None of her friends. None of her classmates. Not the shrieking brats at the store. Opal is his and he loves her but that was as far as the love for kids went. And, God, the parents. Ronan’s parents had never been really involved in his schooling. He couldn’t even remember that much that warranted their involvement. Maybe private school would be better for Opal. Certainly better for his nerves. He hated the way the other parents looked at him. He hated their snide comments about how young he was and how old, in relation, Opal was. He hated every single one of them and he hated having to do anything that would put him in close proximity to him. So, yes, he was scowling.

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anonymous asked:

Head Cannon(pun): with all the GB AU's, there are some rare instances where they are based off of other beasts, like dragons or lizards(with a wide squat stance, not the legs-under-the-chest- look).

I would love to see some more lizardy GBs! I actually think it’d be more intimidating, having one go into a full-on lizard sprint towards its prey. Have you seen Komodo Dragons run?

though we could go on the opposite end of the spectrum and just have, like:

Originally posted by cutepetplanet

I think the main reason why there aren’t as many reptillian renditions of Blasters is that the sprite of a Gaster Blaster skull is a lot more mammalian.

But check out these boss-ass skulls.

They’d be pretty fun to work with.

Yesterday’s leg/back focused workout:

Smith machine wide stance squats: 5x8 SS smith machine narrow stance squats: 5x5

Smith machine split squats: 4x8 (each leg) SS calve raises: 4x10

Weighted step ups: 4x5 (each leg) SS hammer curls: 4x8 (each arm) SS overhead tricep extensions: 4x8

Assisted pull ups: 4x8 SS kettle bell pulse squats: 4x15 SS lateral raises 4x8

Elliptical: 25 min, level 9

2

9.18.17

Barbells and kettle bells and bodyweight, oh my. Afternoon workouts kick my butt, man. 50 rounds! I’m starting to notice more changes in my physique and I am pretty happy about it. I definitely makes the more difficult workouts worth it when I can see that it is, indeed, making a difference. Full body HIIT today.

30 seconds work. 10 seconds rest.
Jump rope sets in between exercise.

Walking Push-ups
Kettlebell Swing
Squats
Squat Pulses
Clean&Press + Squat&Press
Push-up
Push-up + Burpee
2 Wide Squat + 2 Narrow Squat
Wood Chop (left side)
Wood Chop (right side)
10 Mountain Climbers + 2 Walking Push-ups
Squat & Press
Step-ups
Overhead Triceps
Plie Squat Hold w. Punches
Crunches
Pike Abs
Plank Jacks
Mountain Climbers
Push-ups
Plank
Pogo Press (left side)
Pogo Press (right side)
Hip Thrusts
Up&Down Planks

I have been trying to take breaks every hour while I’m cake decorating and baking to hop on the treadmill to make sure I’m moving during the day. I put in a little extra walking after this workout and some yoga too.

Happy birthday @love-and-partner!!!!!! Sorry this is so late!! I hope this is ok - haven’t watched/read gintama for a while, I’m a little out of touch with the characters. I hope your birthday was amazing just like you!!!!

~~~~~~~~~~~~~

“I’ll be your general,” Gintoki says, maybe nine years old. His eyes, dull and steady and kind, are fixed on Katsura. “When I’m around, you can just be Zura.”

And that’s it. Some (most) part of him is Zura for the rest of his life.

-x-

Gintoki keeps doing that, worming his way into people’s lives without knowing he does it. Katsura asks Shouyou, once, where he picked Gintoki up; and Shouyou laughs, says, I’m not sure who picked up who, now.

He’s Katsura’s general and Takasugi’s rival. In the war, he’s a saviour and a killer, a hero and a monster. Salvation and damnation all in one bloodstained package, Katsura wants to laugh.

How funny, he thinks, that it’s Gintoki’s way of showing that he cares.

Never something as simple as you’re my friend. Gintoki doesn’t know how, the idiot. He says it in other ways - in the way he’ll face down an army to keep them safe, the way he stays up to pen letters to the soldiers’ families in shitty hiragana, careful not to get bloodstains on the paper. The way he snatches sake from the soldiers, snapping at them that guilt has no place on the battlefield, do they want to get killed?

But Katsura’s busy, too, being the a leader and general and strategist and warrior and, when there’s finally, finally breathing room, just Zura. They’re so busy all the time. There’s no time to be children, or friends. They’re thirteen, fourteen, fifteen, and Katsura can’t breathe anymore. He doesn’t know how to inhale without tasting rust on his tongue. They’re sixteen and generals and they’ve fought armies, don’t know if they’ve won. Don’t know what victory is, when people just die, and die, and die.

They’re seventeen and Katsura messes up, makes a bad plan, fails. And they’re lying on hot ground and Gintoki’s knuckles are white around a shaking sword, and Takasugi screams.

Katsura doesn’t scream. Katsura doesn’t have the breath to scream. There’s ice in his chest, blood in his heart. The ropes binding him are tight enough to choke.

Shouyou’s head flies and Katsura presses his face against the rocky ground, teeth chattering even though the hard-packed dirt is hot enough to burn.

Three weeks later, Gintoki suggests that they split up. He smiles when he says it, smiles like shattered glass, like it hurts. Not Katsura, not Takasugi - Gintoki suggests it, Gintoki who should’ve wanted them to stay the most, them who he killed Shouyou to save.

(Just like he should have wanted to save Shouyou the most. It hurts to think on it, so Katsura doesn’t.)

But Gintoki smiles, and says that he’ll go. Katsura thinks, later - when he’s in a cold, dilapidated shack, wondering if Gintoki and Takasugi are alive or dead; wondering if he’ll ever be just Zura again - that the idiot was probably trying to be kind. Spare them the pain of looking at the boy who killed their teacher.

It’s pointless, though. Gintoki thinks he’s the murderer, but he’s wrong. Katsura’s the genius, here, he would know.

And he sees Shouyou’s true killer every time he looks into the mirror.

-x-

But time keeps moving, even when it feels like their worlds have stopped.

Soon, five years have passed, and Gintoki is doing Odd Jobs. Moving on, he calls it, even though Katsura never sees him with the same people for more than six months running. Even though it’s been weeks since he’s seen Gintoki smile and months since he’s seen him really laugh.

Doesn’t it hurt, Katsura wants to ask, but of course Gintoki wouldn’t give him a straight answer if he did. Why don’t you just join me? Revolution may be hard, but at least I wouldn’t just leave.

“Join us,” Katsura says instead. Over and over and over.

And each time, Gintoki says no.

His leaving back looks smaller, colder, more lonely each time.

-x-

Ten years, and there are children.

Shiroyasha, Katsura calls Gintoki, once, right in front of them. Because he is so sick and tired of watching people leave. Because so many people have walked out of Katsura’s life, and so many have left Gintoki’s, and Katsura can’t take it anymore. They should just get it over with, he thinks. Like ripping off a bandaid - do it fast, so that there’s no time to really feel pain. 

Shiroyasha, but the kids just look at them with wide eyes.

They don’t leave.

No matter how hard Gintoki tries. No matter how many times he doesn’t pay them. No matter how often he snaps, or complains, or bullshits his ass off. They stay.

Two months in and Katsura sees them on the street. Kagura, bright-burning brilliance and bursting at the seams with life, and Shinpachi, solid stable warmth, kindness a fierce spark in his eyes. Gintoki between them, looking content and warm, looking like he belongs.

And Kagura says something, Shinpachi nags, and-

-and Gintoki laughs.

Really, honestly laughs. His eyes go soft and bright and he doubles over, grinning like an idiot and shaking with the force of his laughter, and Katsura thinks, oh.

Oh.

-x-

Kagura is a Yato girl whose family tore itself apart and Shinpachi is a samurai boy in an age where samurai are all but dead.

They’re not meant to keep going but they do, anyway, Kagura blazing like a war flag and Shinpachi surging forward, step by step, as unstoppable as the rotation of the Earth.

Stubborn, the both of them, and fierce, and heartbreakingly kind. And they’re just kids, but when Kabuki-cho is invaded, when Nobunobu takes over the shogun’s seat, when the Amanto threaten to blow up the Earth, they stand by Gintoki’s sides, weapons in hand, and fight with him against the end of the world.

Katsura wants to laugh, wants to cry. He thinks Gintoki wants to do more than that.

But Gintoki watches the children, and teaches them to live, and he heals.

Katsura stops asking Gintoki to join the joui. Gintoki doesn’t need that, now. He’s not alone anymore.

(And neither is Katsura. And the Amanto still rule Japan, and there are battles every other day, but…

…this feels like peace.)

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Full body workout

Here is what I did for my AM workout :)

Warm up: 10 min on the elliptical, level 9

Circuit 1: Smith machine wide stance squats: 5x8, hammer curls: 5x8 (each arm), bicycle crunches: 5x25 (each side)

Circuit 2: Smith machine lunges: 4x8 (each leg), calve raises: 4x12 SS lateral raises: 4x8

Circuit 3: Assisted pull ups: 4x8, kettle bell swings: 4x12, leg raises: 4x15

Circuit 4: Dumbbell deadlifts: 4x12, bicep curls: 4x8 (each arm), hip raises: 4x15

Cool down: incline walk on treadmill, 7.5 at 3.9 mph
Double or Nothin: Day 10!! Legs ‘bout to be ON FLEEK this Saturday!! DO WORK.

Happy Saturday peeps!!! Welcome to leg day! All the exercise will be focused on the legs and butt today, so make it worthwhile. Remember to do this thing at your own pace, but motivate yourself to complete the day. Complete the day. Just decide you are going to do it, and do it! You got it. Break up the reps… take a break. If it takes you 2 hours, that’s OK!! No judgment here! This is about YOU. YOU have to want it for YOU! 

Hard work brings positive results

Tag #JeanteFit and help me spread the word peeps PLEASE!!  Hit me up and let me know how you’re doing, or if you have any questions.

Warm Up: 40 high knees, 40 jumping jacks, 40 high knees

20 crunches with a twist at the top (10 each side)

16 narrow squats (narrow stance… toes still face out)

24 butt bridge lifts (start on back, lift hips up to bridge position while squeezing butt)

26 wide walking lunges (essentially 13 each side… as far as you can step)

20 squat pulses (squat position and pulse… take it easy on the knees… point toes out)

1 min wall sit

12 burpees

****************Grab some water. Mentally prepare. It’s double time*************

40 crunches with a twist at the top (20 each side)

32 plié squats (wide leg stance… toes face out in second position)

48 butt bridge lifts (start on back, lift hips up to bridge position while squeezing butt)

52 wide walking lunges (essentially 26 each side… as far as you can step) YOU GOT IT!!

40 squat pulses (squat position and pulse… take it easy on the knees… point toes out)

2 min wall sit

24 burpees (PUSH! YOU CAN DO IT)

****BANG FOR YOUR BUCK REP…. (MOTIVATE YOURSELF TO REPEAT ONE EXERCISE FROM THE SECOND SET TO ACTUALLY COMPLETE THE DAY* I know you can do it. Motivate YOURSELF to get it DONE!!

Stretch/ Cool down of your choice.

blessedbeyoundmeasure15 sale-aholic scandalousnurse loveistheessenceoflife loveniaimani iknowwhythesongbirdsings scandalbayoubeauty babycakesfit ourunforgivablelove riselife thelovelieus goddesscru englandisbae screengeniuz candi4olitz  choclit98 becominglesswinded (let me know if you want to be added!)

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TAG & CHALLENEGE one of your fit friends. Fitness Friyay is here with a booty blaster!

The workout:

10 jump open/close squats
10 jump switch lunges
Hold on the right side
10 jump switch lunges
Hold on the left side
10 super wide leg sumo squats

Go hard for 3 rounds. Rest for 1 minute. Repeat 10 times for a true booty burner.

Don’t forget to get your Barrett Bodies Workout on sale by clicking the link on my bio!

#HIIT #BootyBlaster #BodyPositive #BodyGoals #BootyGoals #Squats #Lunges (at Costa Rica)

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Train like a Gundam Thursdays: “Gundam!”

Originally posted by mecha-gifs

Okay, so you want to be a Gundam! I won’t lie. Becoming Gundam isn’t easy.

To begin, Gundams must have good mobility and general strength. These things are all important:

  • Strong legs: important for jumping (if you are a non-flying Gundam).
  • Good core: to protect the fragile pilot inside.
  • Guns: a Gundam’s gotta have guns.

How do we get there? Basic body weight exercises. How can you move your enemy if you can’t move yourself?

Let’s get started!

Gundam Stick Man will help us along. Say hello to Gundam Stick Man.

Before you get started, practice the exercises a few times if you haven’t done them before to make sure you’re doing them right.

Warning! None of the exercises should hurt. Listen to your body. If something hurts, stop. If you feel dizzy, stop. You should be working hard, but you shouldn’t be in pain. If you are very new to being a Gundam and find the exercises too hard to complete, cut back on the number of repetitions or slow down.

Before you begin, limber up!

Originally posted by ffeelings

(maybe not like that)

And choose some music! I recommend Fly, Gundam! on repeat.

Round 1: Legs

We’re going to do narrow squats, lunges, and wide squats to make our legs strong.

You have to have strong legs if you want to do things like this:

Originally posted by siliconera

That’s basically a lunge. Landing like this is also basically a lunge:

So what are we actually doing? This stuff:

  • Narrow squats: Keep your feet shoulder width apart. When you squat, it’s like sitting in a chair. You should always be able to wiggle your toes when you squat. Also, make sure your knees are directly over your ankles and when you squat, make sure they go in the direction of your toes, not collapsing inwards. Your feet don’t need to be parallel, so do what’s comfortable. Don’t lock your knees when you stand up.
    • If you are not very Gundam yet: squat as low as you can.
    • If you are very Gundam: squat to 90 degrees.
  • Wide squats: Legs are wide and toes are pointing out at around 45 degrees (whatever is comfortable). At the top of the squat, your knees should be soft. When you squat down, make sure once again that your toes go over your knees.
    • Not very Gundam: squat as low as you can. Don’t have to hold your arms out.
    • Very Gundam: squat to 90 degrees. Hold your arms out.
  • Lunges: Feet are around shoulder width apart. Keep your body upright. When you are up, both knees are straight. When you go down, the back knee bends. Your front leg shouldn’t move too much.
    • Not very Gundam: go down as low as you can.
    • Very Gundam: go down nearly to the ground.

The routine:

  • Narrow squats x 20
  • Wide squats x 20
  • Lunges x 20 each leg

Repeat three times. Try to complete the round as fast as you can while still maintaining good technique. There is no point in practicing bad technique. Bad technique will make you a lousy Gundam.

Round 2: “Guns”

How can you swing a beam saber around like this

Originally posted by zdf

if you don’t have the strength?

If it’s your first ever fight, you might attempt something like this:

If you don’t have the power, you’re not going to manage!

By working on strengthening our shoulders, we can make them more Gundam. Here are the exercises:

You’re going to need some replacement beam sabers. They can be light hand weights. In the absence of hand weights, small (filled) water bottles will do the trick nicely. Heavier gunpla will also work. If this is your first time trying to be Gundam, or if you are undergoing repairs, you can do these without any weights at all. If you are very Gundam, go for heavier weights, not more than 2 or 3 kg.

The routine:

Keep your arms up during each set! No breaks, if you can help it. Try to keep your core active (tense) during the exercises.

  • Hold your arms out to the sides at shoulder height and make 20 little circles going forward, and then 20 little circles going backwards.
  • Hold your arms in front at shoulder height and make 20 little circles going inwards, then 20 little circles going outwards.
  • Lift weights straight up x 20. The rest position is with your elbows at 90 degrees. Don’t go lower!
  • Rip all those tubes off the Zaku’s face x 20. This isn’t a punch. Be careful not to overextend your elbows.

Repeat three times. Go at a medium pace. If you are finding it impossible part way through, drop the weights, but keep going until you complete the set.

Round 3: Core

The core of a Gundam is the most important part. Without the pilot inside, the Gundam can do nothing. This is also usually where the Gundam’s power source is, so it’s doubly important to protect and keep in good shape.

We’re going to work our chest, abs, and back using the following exercises.

Firstly, push-ups.

Most non-Gundams find push-ups very challenging, so there are three options to get you going. The important thing is that no matter what level of push-up you are doing, you go all the way down. You will never become Gundam if you only do half push-ups. Nothing should contact the ground except your feet and your hands (or knees). Your back should be straight. Don’t let your midriff sag or your butt stick out in the air.

  • Very Gundam: normal push-up.
  • Somewhat Gundam: place your knees on the floor, but keep your back straight.
  • Not Gundam yet: start on your hands and knees. Bend your arms until your nose almost touches the floor.

If you get sore wrists doing push-ups, try doing them on your knuckles. That’s mega Gundam. If you get sore knuckles, put something soft underneath.

Next we have two core exercises:

To do a dorsal raise, start face down, and lift your chest and legs off the ground as high as you can. This works your back. When you do a crunch, make sure that your lower back is firmly pressed into the ground. Full sit-ups are generally bad for your back, so stick to crunches.

The routine:

  • Push-ups x 20
  • Dorsal raises x 20
  • Crunches x 20

Repeat three times. Try to complete as quickly as possible while maintaining good technique. Feel free to drop to an easier push-up level part way through if you’re having a hard time.

Round 4: Finisher

The toughest is saved for last. Gundams are dynamic. They have to maneuver quickly in all kinds of positions and situations. One of the most Gundam exercises out there is the burpee. This is the basic version:

Originally posted by fitandbeautifull

I’m not gonna lie. Burpees are hard. If you’re very Gundam, you can throw in a push-up at the bottom:

Originally posted by zovafit

The final exercise is the plank. Planks are a case of mind over matter. You might be in a battle and not know if you can hold out, but tenacity will help you do it!

The plank:

If you are feeling strain in your lower back when planking, you need to tense up your abs and try to think of pulling your belly button in towards your spine. Planks are great for your overall core. Only your feet (or knees) and forearms should be touching the ground.

The routine:

  • Burpees x 25
  • Plank for as long as you can

You might be able to plank for only 20 seconds. Maybe you can do it for a minute or two. Maybe for five!

Okay, great! Did you manage all of that? Even if you didn’t, hopefully you broke a sweat. Remember, you can do these exercises any time. I guarantee that you’ll become more Gundam if you keep it up.

3

Smoothbore Tank Gun Overview


With only two exceptions, the Indian Arjun and the British Challenger II, every single modern Main Battle Tank uses a smoothbore gun as its primary weapon. To some, this may seem to defy conventional wisdom. If rifled barrels were a huge advance in the field of weapons technology, why have many countries decided to switch back to the seemingly ancient smoothbore weapon? The answer revolves around the challenge of penetrating increasingly tough armour and the rounds used to do so. The primary rounds used by modern tank crews for engaging enemy armour are the Armour Piercing Fin Stabilized Discarding Sabot (APFSDS) round, the High Explosive Anti Tank (HEAT) round and the High Explosive Squash Head round, all of which benefit from a smoothbore gun.



APFSDS Round


The APFSDS round began development in 1940 in France, the work was continued in England during WWII and has continued to advance ever since. During WWII, the standard tank shell looked a lot like a regular bullet.

These shells worked well enough but as armour thickened, the tank guns needed to fire at higher muzzle velocities to increase penetration. The problem was that at about 850 m/s steel rounds had a tendency to shatter harmlessly rather than carry through the armour. The solution was to switch from steel to tungsten carbide, an extremely hard and dense material. The problem with the tungsten carbide rounds was that they were too heavy to be effectively accelerated, nullifying their penetrative capabilities. The solution to this problem was to encase a smaller tungsten carbide round inside of a larger shell of a lighter material like aluminum. Upon impact, the lighter metal would shear away while the tungsten perpetrator would continue through the armour. This design allowed for shells to be projected at much higher velocities and as a result, penetrate much thicker armour. These shells were deployed during WWII, with some success, however, they were still not optimized as the outer shell caused unnecessary parasitic drag and the penetrator itself had to be relativity small and therefore relatively low in mass. The solution to the problem of parasitic drag was to create a shell or “sabot” that could fall away and allow the projectile to travel un-impinged through the air, while the problem of mass was solved by extending the projectile into a dart shape allowing for both a high mass and a low cross sectional area, decreasing drag and increasing penetration.

All this problem solving resulted in the creation of the APFSDS round as we know it today, however a problem still remained. The APFSDS round cannot be fired with a spin, like the kind imparted by rifling, because a rod tends to tumble when spun. Think about how a wide, squat top will remain stable when spun while a pencil will not. The solution was to either add slipping bands to the sabot that prevented the projectile itself from being spun by the rifling, or to get rid of the rifling altogether, which is what many countries have chosen to do. 

HEAT round

The HEAT round is an armour penetrating round that uses chemical energy to penetrate armour. HEAT rounds use shaped charges to create a jet of high velocity liquid metal which melts through most armour like butter. HEAT rounds were developed just before WWII and were used in the Panzerschreck and the Bazooka. 

Above is a general diagram of how a shaped charge works. The explosive melts the liner and as the liner moves forward it forms into a thin projectile. this projectile is hot enough to melt through metal armour. The liner must be a ductile metal, and copper is most commonly used. The HEAT round detonates at a stand off distance from the armour, typically determined by a standoff spike at the tip of the round, as shown below. 

Upon detonation, the liquefied liner will form into its most penetrative shape and impact the armour. If the round detonates too late, the stream will not have time to properly form. Too early, and the stream will dissipate or cool. HEAT rounds cannot be fired from a rifled gun in most cases. If the round is spinning when it detonates, the stream will be subject to extreme centrifugal force and dissipate rapidly. It’s hard to picture, but think of a merry-go-round. If it’s spinning really fast, all the kids fly off. Thusly, the fluid metal cannot form into a stream. HEAT round can be fired from rifled guns provided their is a slip ring that prevents the round from spinning. Another way in which HEAT rounds can be fired from a rifled gun is if the metal in the liner is crystallized in a specific spiraled fashion so that when it melts suddenly, the spin is negated. This basically seems like magic to me but whatever.

HESH Round

The High Explosive Squash Head round works by, at a certain standoff range, detonating and projecting a glob of explosive at the flat armour surface. The glob impact, spreads and is detonated, all within a fraction of a second. At this point, the armour is not penetrated, rather, the explosion creates a shock wave that travels through the armour and creates spallation on the opposite side of the armour. Spallation is when a shock wave travels through a material and knocks parts of the material off of the other side, as pictured below.

This knocked-off material is called spall and can be extremely hot and can travel at high velocities. Just like HEAT rounds, HESH rounds suffer unacceptably from the centrifugal force imparted on them by spin. This is actually untrue, HESH rounds benefit from rifling as the same centrifugal force which dissipates the HEAT rounds liquid stream, flattens out the HESH rounds explosive glob, providing a larger surface area and more penetrative shock wave. 

Other Advantages of Smoothbore Guns

Beyond the ability to easily use these types of rounds, smoothbore guns are less susceptible to thermal variation which greatly increases accuracy. Smoothbore guns wear far more slowly than rifled barrels and are far cheaper to produce. Smoothbore guns do not sap velocity from a round as they impart little to no friction on the round as it travels through the barrel. In general, smoothbore barrels are far superior in terms of logistics and, because of modern ammo types, penetrating power and killing power.

PSA

I love getting questions from ya’ll so if anything is unclear or if I left something out, don’t hesitate to let me know. Also, suggestions for future topics.  

Mika giving yuu piggy back rides frequently and yuu getting stubborn because he never gets to carry mika. so one day he just. grabs mika by the legs and tries to lift him. He kinda does, and gets him on his shoulders haphazardly while doing a weird wide squat thing.
“What are you doing, yuu???”
“How do you,” yuu almost falls over, slightly out of breath “carry me so easy???”
“Jesus Christ yuu I’m a fucking vampire now put me down before you hurt yourself”

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Rope ‘Em In

STAND WITH FEET TOGETHER, KNEES SOFT, ELBOWS BENT 90 DEGREES, HOLDING JUMP ROPE HANDLES WITH ROPE BEHIND YOU. JUMP OVER ROPE SLOWLY, LANDING IN A SQUAT EACH TIME (AS SHOWN). CONTINUE FOR 1 MINUTE.

  • WORKS ABS, BUTT, THIGHS, CALVES
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Take Flight

START IN A DEEP SQUAT WITH FEET WIDER THAN HIP-WIDTH APART, TOES OUT, FINGERTIPS ON FLOOR BETWEEN FEET. EXPLODE UP ONTO BALLS OF FEET, EXTENDING ARMS OVERHEAD WITH PALMS FORWARD, LEGS WIDE (AS SHOWN). JUMP BACK TO START. REPEAT FOR 1 MINUTE.

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Picture-Perfect Punch

STAND WITH FEET SLIGHTLY WIDER THAN HIP-WIDTH APART, KNEES SOFT, ELBOWS BENT, HANDS IN FISTS IN FRONT OF FACE. PUNCH RIGHT ARM FORWARD (AS SHOWN). SWITCH SIDES; REPEAT. MOVE SLOWLY AT FIRST, THEN PICK UP THE PACE, ALTERNATING PUNCHES FOR 2 MINUTES.

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Hot-Body Bar

STAND WITH FEET WIDER THAN HIP-WIDTH APART. HOLD BAR WITH BOTH HANDS IN AN OVERHAND GRIP, PALMS AT CENTER, ELBOWS BENT AND RESTING ON TOP OF BAR, ARMS PARALLEL TO FLOOR. TILT TO RIGHT SO UPPER BODY IS PARALLEL TO FLOOR (AS SHOWN). RETURN TO START. SWITCH SIDES; REPEAT. CONTINUE FOR 1 MINUTE.

  • WORKS SHOULDERS, BACK, OBLIQUES
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Catwalk Cross

STAND WITH FEET TOGETHER, KNEES SOFT, ELBOWS BENT 90 DEGREES, HOLDING JUMP ROPE HANDLES WITH ROPE BEHIND YOU. SWING ROPE OVERHEAD, THEN CROSS ARMS IN FRONT OF BODY AND JUMP OVER ROPE (AS SHOWN). CONTINUE FOR 3 MINUTES.

  • WORKS SHOULDERS, ARMS, CHEST, CALVES
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Runway March

START IN A LUNGE WITH LEFT LEG FORWARD, RIGHT LEG BACK WITH KNEE BENT, LEFT ARM BACK, RIGHT FINGERTIPS ON FLOOR. KEEPING LEFT FOOT FLAT, STAND AND DRIVE RIGHT KNEE FORWARD AND ABOVE HIP LEVEL, SWINGING LEFT ARM IN FRONT, ELBOW BENT 90 DEGREES, RIGHT ARM DOWN (AS SHOWN). RETURN TO START. CONTINUE FOR 1 MINUTE. SWITCH SIDES; REPEAT.

  • WORKS ABS, OBLIQUES, BUTT, LEGS
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Winged Victory

STAND WITH FEET SLIGHTLY WIDER THAN HIP-WIDTH APART, KNEES AND ELBOWS BENT, HANDS IN FISTS IN FRONT OF FACE. TURN RIGHT FIST TOWARD YOU AND FORCEFULLY SCOOP ARM UP (AS SHOWN). RETURN TO START. SWITCH SIDES; REPEAT. MOVE SLOWLY AT FIRST, THEN PICK UP THE PACE, ALTERNATING UPPERCUTS FOR 2 MINUTES.

  • WORKS SHOULDERS, ARMS, BACK, ABS
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Strike a Pose

STAND WITH FEET HIP-WIDTH APART, HOLDING CENTER OF BAR PERPENDICULAR TO FLOOR WITH RIGHT HAND IN FRONT OF YOU, ARM STRAIGHT. OPEN RIGHT ARM OUT TO SIDE (AS SHOWN). RETURN TO START. CONTINUE FOR 1 MINUTE. SWITCH SIDES; REPEAT.

  • WORKS SHOULDERS, CHEST, ABS
Larsen & Talbert
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Airbrushed Abs

STAND WITH FEET TOGETHER, KNEES SOFT, ELBOWS BENT 90 DEGREES, HOLDING JUMP ROPE HANDLES WITH ROPE BEHIND YOU. JUMP OVER ROPE, LANDING ON RIGHT FOOT AND LIFTING LEFT KNEE (AS SHOWN). GET IT AS HIGH AS YOU CAN. SWITCH SIDES; REPEAT. CONTINUE QUICKLY FOR 3 MINUTES.

  • WORKS ABS, BUTT, LEGS

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Height Matters

START IN A WIDE SQUAT, TOES FORWARD, ELBOWS BENT, HANDS IN FISTS AT CHIN. KEEP ARMS FIXED AS YOU JUMP HIGH, STRAIGHTENING LEGS (AS SHOWN) AND BRINGING HEELS TO TOUCH. LAND IN START POSITION. REPEAT FOR 1 MINUTE.

  • WORKS BUTT, LEGS
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Front-Row Power

STAND WITH FEET WIDER THAN HIP-WIDTH APART, HOLDING BAR WITH A WIDE OVERHAND GRIP, RIGHT END DOWN, ARM BENT, LEFT END UP, ARM STRAIGHT. DRIVE RIGHT END OF BAR UP AND OUT AS YOU BRING LEFT END DOWN AND IN (AS SHOWN), THEN IMMEDIATELY DIP AND RAISE LEFT END, LIKE YOU’RE PADDLING, IN ONE FLUID MOTION. CONTINUE FOR 1 MINUTE.

http://www.self.com/fitness/workouts/2013/12/supermodel-workout-slideshow#slide=9

anonymous asked:

girl leak your workout routine

This is what I started with. I switch up the numbers a lot

MONDAY - CHEST/BACK
Flat-Bench Dumbbell Chest Flys: 2 sets of 10 reps
Flat-Bench Dumbbell Bench Press: 2 sets of 8-10 reps
Single-Arm Dumbbell Row: 2 sets of 10 reps (each arm)
Wide-Grip Lat Pulldown: 2 sets of 10 reps

TUESDAY - CALVES/ABS
Leg extension: 3 sets of 15 reps
Standing Calf Raise: 3 sets of 12-15 reps
Decline weighted crunch: 2 sets of 10 reps
Plank: 60 seconds
Side crunch: 3 sets of 10 reps (each side)
Toe touches: 3 sets of 10 reps
Russian twist: 3 sets of 10 reps (each side)

WEDNESDAY - ACTIVE REST (cardio)

THURSDAY - BICEPS / TRICEPS
Bicep curls: 3 sets of 10 reps
Hammer curls: 3 sets of 10 reps
Triceps Extension: 3 sets of 15 reps
Bench Dips (triceps version): 3 sets of 10 reps

FRIDAY - SHOULDERS/ABS
Dumbbell Front Raise: 3 sets of 10 reps
Seated Dumbbell Lateral Raise: 3 sets of 10 reps
Dumbbell Shrug: 3 sets of 10 reps
Incline-Bench Dumbbell Press: 3 sets of 10 reps
Bicycle crunches: 2 sets of 15 reps
Reverse crunches: 2 sets of 12-15 reps
Double leg raise: 2 sets of 12-15 reps

SATURDAY - LEGS/GLUTES
Leg adduction: 2 sets of 15 reps
Leg abduction: 2 sets of 15 reps
Leg press: 2 sets of 15 reps
Alternating walking lunges: 2 sets of 20 reps (10 reps each leg)
Leg extension: 2 sets of 15 reps
Standing Calf Raise: 2 sets of 12-15 reps
Wide squats: 2 sets of 10 reps (squeeze on the way up)
Glute Bridge or Single Leg Glute Bridge: 2 sets of 10 reps
Donkey Kicks: 2 sets of 10 reps (each leg)
Chair Kick: 2 sets of 10 reps (each leg)

SUNDAY - REST!!

(I also go on YouTube for random ab workouts haha and walk A TON!)

Lavender Part 4.1

Originally posted by yeollovemebaek

Member: Chanyeol

Genre: Angst

Word Count: 1,889

Listen here

Part 1, Part2, Part 3 , Part 4.2

5 Years.

It took you 5 years.

It took you 5 bloody years to move on from Park Chanyeol.

After the break up, you had tried your very best in trying to make it look like it does not affect you. Of course it did and it took you a while to get back on track. After everything that happened on that night you last saw Chanyeol, you had packed your things and stayed over at Tania’s. You told her every single detail of that night, you were practically in tears while telling them to her. You took a few days off; it was that horrible. Thank heavens for Tania, she had helped you in every way she could. She helped you with your proposals, meetings and many more, even getting you your favourite ice cream from the store at 3am when your emotions were at its worst. You were grateful that Tania chose to help you even when her life was a thousand times more difficult than yours to begin with. She was the breadwinner of her family of two, her and her son.

You were also grateful the fact that a month after the breakup you were promoted to your company’s branch in Tokyo. You were relieved that you could start afresh and put all the past behind. You thought it was that simple, but boy, you were so wrong. You got yourself a studio apartment nearby the company. It was just a simple studio, painted with dull grey. Perfect. Your colleagues were also nice to you and everything was going well as planned. You were happy with the fact that you were one step away from moving on from your 6 year and a half relationship with Chanyeol.

March passed.

April passed.

Then came May.

You were already well accustomed to your new life in Tokyo. And you figured out it was the perfect time to do a tiny bit of changes here and there to your studio apartment in case your colleagues were to come over for dinner. You were happily shopping and walking through the home deco section of the departmental store you were in. You came to a stop over at the alley filled with paints and other essentials. Your fingers were merely touching the tins as you were contemplating on which colour to choose. You turn your head to the couple behind you who were bickering over which colour they should get for their new home. You were reminded of someone.

Keep reading

anonymous asked:

Ah I just read though your blog and it's wonderful <3 If it's okay to request, can I get Tanaka, Kageyama and Bokuto helping their s/o with volleyball? Thank You <3

I feel like Bokuto’s is a little bit of a cop out, but I liked what I had, so sorry if it isn’t exactly right. Hope you enjoy!


Tanaka

Tanaka was trying to figure out how he’d gotten so lucky. Putting aside the fact that he’d managed to convince you to date him, he was ecstatic to learn that you also played on the girl’s team—how he’d missed you this long was beyond him. You wanted his honest opinion on your tosses, and he was happy to comply.

“A little too high this time,” he said when he touched back down on the ground.

Even though he’d easily been able to spike the ball from your toss, he knew none of the girls on your team probably would.

“Okay, let me try again.”

This time, your toss ended up hitting him right in the face. His landing was less than graceful as he dropped in a heap to the floor, holding his freshly bleeding lip.

“Ryuu! I’m so sorry!” you exclaimed, flying to your boyfriend’s side.

“Dod be!” he said thickly around a mouthful of blood. “Thad wad abazing!”

“I think the hit must’ve addled your brains too,” you noted with concern.

You found a towel and pressed it against his face, trying to staunch the blood flow. It took a few minutes, and even then, his lip was still incredibly swollen.

“I’m so sorry,” you repeated, hanging your head in embarrassment.

“(Name), that was amazing,” he insisted, now only with a slight lisp. “Your toss is crazy powerful. If I’d been a little shorter, I would’ve smacked that right to the ground.”

“Powerful isn’t good enough if it’s not accurate,” you retorted.

“Well, we’re going to make it accurate,” he said firmly.

“What if I knock your teeth out?”

“It’ll be worth it for you.”

He hadn’t been thinking when he said it, and now that the words were out there, he was horrified. Your eyes widened at his honesty. The two of you hadn’t been together very long, and he was worried that maybe he’d scared you off.

“That’s not… I mean… What I meant to say was… It’s…” he practically yelled.

But when you leaned forward and placed a kiss against his cheek, his worry melted away.

“Thank you, Ryuu,” you murmured, a blush spreading across your cheeks.

“For you, (Name)? Anything.”


Kageyama

“I… Don’t think I’m doing this right.”

Kageyama murmured something under his breath that sounded vaguely like “Trust me, dammit.” He’d placed you into a position that felt uncomfortable—your feet spread wide, your lower body squatted down, and your arms extended and hands clasped together.

“Tobio, I trust you just fine, it’s me I don’t trust,” you said.

“I’m going to get the ball to you,” he insisted, and not for the first time.

“Okay, whatever you say.”

Kageyama spun the ball between his hands, watching you with intense concentration. He took a deep, steadying breath. Then, the ball was in the air, and then so was he. He hit it with the heel of his hand and it sailed toward you. If it were anyone else doing this, you would’ve leapt out of the way screaming. But you had faith in your boyfriend, the genius setter, and so you held firm.

The ball smacked against your forearms, a little sharper than you thought it would, and then it sailed gracefully back to him. He caught it, and you noticed that the left corner of his mouth had pulled up into a proud grin.

“Wow,” you marveled.

“Told you,” he scoffed.

“As expected from a genius,” you teased.

“Don’t… Don’t call me that,” he murmured, unable to hide the blush that your words caused.

“Come on, do it again,” you insisted. “But if you hit me in the face, then I’ll get to do whatever I want to you.”

“Does that mean…” he glanced over at you with raised eyebrows.

“Oh yeah… All of it. Foundation, bronzer, eyeliner, eye shadow. The whole look.”

Kageyama swallowed the lump in his throat. You’d made teasing comments about putting makeup on him since the first time he’d made fun of you for putting so much on. But, at the same time, he couldn’t resist a challenge that was so closely linked to volleyball, and he had complete faith in himself.

“You’re on,” he said, throwing the ball up once more.


Bokuto

“WHERE DID YOU LEARN HOW TO DO THAT?!” Bokuto shouted.

He couldn’t contain his excitement as you both dropped back to the ground. You’d just successfully blocked one of his most ruthless spikes, sending it back to his side of the court like it was nothing. He was practically jumping out of his skin with joy. Even Akaashi, normally so blasé, looked impressed.

“I just… Jumped, I guess,” you shrugged.

“YOU GUESS?!” Bokuto repeated incredulously.

“Bokuto-san, please stop shouting,” Akaashi urged.

“Yeah, I mean… I didn’t want your ball to go past me, so I just jumped,” you explained.

“Okay, but you know I’m one of the top five spikers in the national tournament, right?” Bokuto asked, finally quieting his voice but still clearly excited. “Most people wouldn’t be able to block me that easily, especially someone with no volleyball experience.”

“That’s pretty cool, I guess.”

“YOU GUESS?!”

“Koutarou, please,” you tried.

“Do it again!”

Once more, Akaashi tossed the ball to him and he leapt up for another spike. And once more, he found you in front of him, jumping what seemed like an almost impossible distance and completely shutting out his spike.

“This is… This is unbelievable,” he marveled when you both had landed again.

“It’s really not,” you said.

“Can you do anything else? Can you receive? Can you serve? Do you want to toss to me? We could be the king and queen of volleyball!” he exclaimed.

“Koutarou, I really don’t think I can do any of those things,” you retorted.

“Well, maybe not yet,” he conceded. “But with my gentle coaching, you’ll be a pro in no time!”

“Gentle?” Akaashi asked skeptically.

But Bokuto ignored him, ducking under the net and drawing up next to you.

“I can’t wait to teach you everything I know,” he said, his face stretching into a wide smile.

You had a feeling that you’d probably bitten off more than you could chew.

LEG DAY! 30 Day Challenge: Day #12

Awwww YEAH, legs!!! Seriously, leg days are my favorite :) I love this circuit so much!!! A lot of different movements that target quads, glutes, hamstrings, inner thighs, outer thighs, and even some abs and back. Great workout!! 66 rounds of leg  love!!

30 seconds work, 10 seconds rest. Alternate movements with high knees.

Weighted Squats  
Wide Leg Squats  
Elevated 1 Leg Squats (right side)
Elevated 1 Leg Squats (left side)
Hip Distance Leg Squeezes
Weighted Squats  
Wide Leg Squats
Pulse Squats  
In & Out Squeezes in Bridge
Squat & Leg Lifts
Leg Press
Lunges (right side)
Lunges (left side)
Low Squat Pulse Squats
Step Ups (right side)
Step Ups (left side)
Donkey Kicks (right side)
Donkey Kicks (left side)
Wide Leg Squats
”L” Lift Pulse (right side)
”L” Lift Pulse (left side)
Straight Leg Lifts (right side)
Straight Leg Lifts (left side)
Bent ”L” Leg Side Lifts (right side)
Bent ”L” Leg Side Lifts (left side)
Over head Lunge & Kick
Switch Lunges
Surfboards
Squat Jumps
Prisoner Squat Jumps
Inner Thighs Lifts (right side)
Inner Thigh Lifts (left side)
Goblet Squats

SEE! SO GOOD!!! Feelin’ some burn after this. Now to read up on some foam rolling and get to it. Hope your day was good guys!!!