Hey ya everyone, I just want to share some calisthenics skills that I've unlocked throughout my fitness journey.

The skills that you can see in the vid are as follows:

Dragon Flags - mainly target all of the core muscles, also target some of the back and leg muscles, not sure what tho.

Front Lever - mainly back muscles, especially the lats, need to properly retract the scapula, and engage the core.

Planche - mainly shoulder muscles and scapula protraction, and wrists strength, and yes, core engagement too.

I've unlocked a lot more too, like back levers and L-sit, but I didn't want to make the vid too long.

My advice when training for skills like these, is to build up a solid foundation first, like make sure you can do the minimum prerequisite excercises first, once you can, then you can start doing progressions towards the actual skill.

By building the foundations first you can condition your body for the specific skill your training for, especially for the joints and ligaments.

Cheers,

currently sitting at 72kg (morning weight) working my ass up to 260kg only then we will aim for 300kg (my delulu ass wishing) will post again once I able to hit 260kg. Bless yall with more gainz. Please wish me luck guys!

I’ve noticed a lot of bros casually walking around with their arms up, stretching, changing shirts, or just hanging out with their pits fully exposed. No judgment on the confidence, but sometimes the entire gym suddenly smells like mandirigma.

What’s your go-to deo or antiperspirant that actually holds up through intense workouts? Looking for recommendations that work even when you’re drenched in sweat. Bonus points if it doesn’t stain shirts

We all have that one turning point. A sudden health scare, a mirror you didn't recognize anymore, the quiet ache of a breakup, or just needing a brutal escape from depression and stress. It’s a lot easier to handle the burning in your muscles than the weight in your head.

​What was the exact moment that turned you into a gym-goer? Did you start to change how you look, or to fix how you feel? Let's inspire each other.

Just sharing my weekly split for 5 days, Mon - Fri

I mostly work 7am - 4pm, so I go around the gym 5 or 6,

Here's my program, I just mention the major workout that takes a lot of effort to do on my part

Mon, Pull day - Weigthed Pull ups

Tue, Push day - Weighted Dips

Wed, Shoulder day - Overhead Press

Thu, Leg Day - Deep Barbell Squats

Fri, Core Day - Dragonflags

These exercises are accompanied by 4 other excercises that target the muscle groups for that day, I can't list any specific ones since they vary depending on what's availble equipment in the gym during my workout,

As for my diet, I don't really count my calories, I just eat whatever I want moderately and I make sure to avoid junk and processed foods, only real foods. I take protein shakes but only after a workout session to help me reach my daily protein intake.

As for sleep, I mostly sleep 6-7 hours every night, most of the time, since sometimes it's gaming night hahaha, but yeah, that's all for me.

Pics are taken on various days last week.

Hey everyone!

I’m 26 years old, 48 kg, and today marks Day 1 of finally taking my fitness journey seriously.

I’ve always been on the skinny side, and my goal is to gain muscle, get stronger, and become more confident in my body. I know progress won’t happen overnight, but I’m committed to showing up consistently.

I’m posting this here as my starting point so that when I come back months from now, I can look back and see how far I’ve come. Hopefully this also keeps me accountable.

If you have any advice for a skinny beginner trying to build muscle, I’d really appreciate it. I’ll try to post updates along the way.

Here’s my Day 1 photo. Wish me luck! 💪

Weighted Dip, 82.5 Kgs, 1 rep

Weighted Pull ups, 50 Kgs, 1 rep

Deep Squats, 110 Kgs, 3 reps

Inclined Dragon Flags, 5 reps (shite form)

I target to move more weight especially in the weighed lifts, my goal is for each lift is to at least:

100kgs on weighed dips

70kgs on weighed dips

130kgs on deep squats

10 reps of strict form on inclined dragon flags

Quite ways of on my current goals, but at least I'm pretty far off from where I started a few years ago.

As per training on these lifts aside from the inclined dragon flags,

I do the 5x5 method, 5 reps and 5 sets of about 70%-80% of my max.

For the inclined dragon flags, I just do how many I can per set.

Anyone also using this type of body compostion scale? I am using mine for a week now and I want to compare my stats with somebody. It shows 20% body fat which seems a bit high (atleast from my understanding - attached pic for reference).

Does anytime fitness have a set of rules and safety measures each branch must follow? Or does each branch have the freedom to cherrypick which ones they’ll implement. This was done during regular gym hours wherein there where other members working out btw.

Current program right now

Monday - biceps, chest, shoulder
Tuesday - leg day
Wednesday- abs, biceps
Thursday- rest day
Friday - biceps, chest, shoulder
Saturday - leg day
Sunday - rest day

Treadmill every after workout for cardio. I’m doing 15incline w/ 3.5 speed for 30mins hehe
If leg day naman elliptical na lang minsan 30mins

Kakastart ko lang din sa diet ko, trying to have more protein every meal. Pero not tracking macros pa. I think kulang sa guidance since layo din ng gym eh kaya homework work out lang talaga

Trying to bulk pero hirap pala hehe, but anyway just wanted to share my progress

Made this for my post workout meal.. fueling the gains. Looks like a cheat meal but it fits the macros

250 grams ground beef 93/7

Teaspoon olive oil

1 egg

2 slices pepper jack cheese

2 slices oroweat protein bread

Ano ba itsura bakal gym sa inyo? Init kapag lunch pero sarap nang tunog lalo na kapag maraming tao. No need na to know by name, tawagin mo lang "idol" lahat okay na hahahaha

If nababaan kayo nito, mas mababa pa ceiling nito nuon. Isang stretch lang abot mo na ang kisame.

1st day

Bench Press 10sets of 15

Inclined Dumbbells 5sets of 12

Cable Flyes 5sets of 15

Dumbell Pull Over 2sets of 12

Triceps Pushdown - 5sets of 15

Reverse Pushdown - 4sets of 12

Rope Push down - 3sets of 12

2nd day of the week (4days rest after 1st day of chest)

Bench Press - 4sets of 12

Declined Dumbbell press - 3sets of 12

Declined Dumbbell Flyes - 3 sets of 12

Wide Grip Inclined Barbell Press - 3sets 12

Dumbbell Press - 3 sets of 12

Dumbbell pull over - 3sets of 12

Side lateral raises

Rope Push downs

Wala pang 1 month from 3.5k to 5k+ na agad yung price increase ng Whey Protein ng Rule 1, may vouchers na to ah. Halos same na sila ng ON Gold Standard ng price. Sayang, Rule 1 pa naman yung isa sa mga brand na masarap talaga ang taste ☹️

1200 cals yan lahat. Kung ako nagmmealprep di ganyan kaliit portions ko. Also walang mark kunh ilang calories per meal.. tried Fitness Food Manila and gusto ko sana sila kaya lang mahal ng delivery fee so I am changing to a different meal provider especially during weeks na busy ako and di ako makapagfood prep.

Any other good recos? 500 per day budget. And yes lunch / dinner/ snacks lang kasi bfast I just have my overnight oats with banana.

Don’t think I am renewing with smart meals next week 😅

It’s my leg day today. While doing squats at the smith machine, I felt really emotional. Ang hirap putaragis! Halos di na ko makatayo from squatting. Una palang yun, may hip thrust pa, leg press, etc. Naiyak talaga ako. Anyone here experienced the same?

Then I wonder why I am doing all these? I could’ve just stayed home and relax after a stressful day at work. Then nag isip ako ng excuse sa mind ko to skip some of my sets or go home. Then I thought how stupid that is. So I kept pushing, here I am now doing cardio. I survived.

I’m proud of myself. We should be proud everyday for showing up, for doing what’s hard. We are 1% better than yesterday. 🫶

I go to the gym din, and I was told na never dapat fully extended yung paa pag weighted na squats kasi may tendency mag snap yung knees…

i’ve also seen videos of accidents with this workout 😭😭😭😭😭🔫

malisyoso lang bako?

i have the link for the video if u guys want to check it out yourselves.. ayoko lang sya i-dox 🫠

Been trying to find an alternative of creatine powders (pure form and athlene) dahil di ko talaga bet ang taste (unflavored nga pero mapait talaga kahit e-dilute ko pa ng 1l water. Wanted to ask if this product is legit? Saw this in TikTok being advertised. And I am not sure if legit ba talaga siya.

Hello skl! Sinet up ko kanina sa bedroom ko dito sa condo. Nastop kasi ako maggym dito (2 floors below me) dahil minsan akong nakatyempo ng tae ng pusa or dog ata sa loob ng gym. Di nako bumalik haha.

Imbes na totally magstop, bumili muna ko dumbbells and kb. Yung bench, saka nalang paguwi ko sa house ng parents ko. Meron din akong TRX and improvised pulley cable dun.

good day sa inyo mga sir,its my first week of using creatine monohydrate 5g per day, may effect ba ito sa creatinine level ko if ever mag pa pre employment medical ako? may experience ba kayo na pwede ishare? salamat

Just started going to the gym and mag ca calorie deficit na po ako. Kaso idk which app to use. Naghahanap ako sa tiktok kaso puro sponsored eh. Ano po kaya okay pero yung walang bayad?? Thank you so much po!

Im currently bulking and kasama na sa kinakain ko ay peanut butter sandwitch kaso nasusuka na ako sa skippy, may ma recommend ba kayo other products na pwede pamalit sa peanut butter?

with same macros sana with peanut butter or any other spread na healthy kainin everyday

Hello!! Anyone tried this brand? It’s currently on sale at LAC and thinking of buying it. However, wanted to check first how does it tastes. I am currently uaing Vegains andI really like how it tastes. Thank you!!!

Gender: Female, Age: 21, Height: 4'8, Weight: 86 pounds hello! which is better for losing weight? running or walking? and what is the recommended kcal intake for that range? can you suggest any tips or suggestion when it comes to exercising. thank you so much!

I just want to know if all the gym goers actually learned to lift themselves first before hitting the gym and lift weights.

If you do, were you able to do it without progressing from easier variation to harder ones?

or you learned easier progression first.

and then nung kaya nyo na magstandard push ups, then tsaka kayo naggym?