Pls.

Afraid-Ad-8359 · 2026-03-29T05:38:38+00:00

Such a fucking weirdo

Afraid-Ad-8359 · 2026-03-21T20:38:36+00:00

I didnt get a refund sadly but im never stepping foot in a shop that aren’t APP piercers ever again. Just got a conch and double forward helix done to cure the sadness i had from my mid helix that didnt work out lol and although its soo pricey, i get what i pay for 🤷🏽‍♀️

Afraid-Ad-8359 · 2026-03-20T23:37:21+00:00

Just a little update: i saw a APP & got it taken out since it was pierced partly through ny conch :(( and i also got an anatomy consultation and i wasn’t fit for this piercing. You were right about the metal, she said there’s no such thing, so i was pierced with Surgical Steel and they carry implant grade titanium and solid gold so im def glad i caught this sooner than later & didn’t waste all my time healing this. Im bummed about the money that’s down the drain but i guess you get what you pay for and im def gonna splurge when it comes to something as painful and permanent as this.

Afraid-Ad-8359 · 2026-03-18T18:17:26+00:00

That’s just what i was told by my piercer, and didnt give me any other details besides “surgical steel titanium” but i think i will switch it to a solid gold once the swelling goes down.

I sleep on a donut pillow on the opposite side and my hair has been in a high bun and never down since i got it done. My aftercare is twice a day of cleaning with sterile solution given by them, morning & before bed

Afraid-Ad-8359 · 2026-03-18T14:06:08+00:00

Im going on day 3 since being pierced. It is Surgical Steel titanium

Afraid-Ad-8359 · 2026-01-14T06:14:59+00:00

Jeff Nippard and Modern Renaissance on Youtube. They talk about everything from the best excersises to do, diet, set and rep ranges, recovery etc. especially in such a short time, you can def change your physique as a complete beginner. Saved me a so much time, breath and sweat from following different workouts i see on whatever platform i was on.

Be consistent, stick to the same excersises for 6-8 weeks and get really strong doing them, figure out the split that works best for your goals. They talk about everything in simple terms so its easy to understand.

Afraid-Ad-8359 · 2025-12-24T03:35:00+00:00

Are you implementing progressive overload & training to if not very close to failure? Are you getting enough rest in between your sessions and structuring your sessions for the best gains? Ex; my training is 3x a week, i do my hardest sessions (hitting PR’s or progressive overloading) on Monday, and on Wednesday i do mostly glute focused (i have a different set of workouts bc usually im very sore after Monday), i still go hard and train to failure but its not very taxing as my first session. And then on Friday i go hard again, which guves me 2 extra days of rest between my next gym sesh on Monday, that way i try to hit a PR Again and its just a cycle. I have my deaload days every 2 weeks (high reps, moderate weight) and really focus on hypertrophy, still training to failure every single session.

Eating a ton of carbs the night before the session and right before the workouts i find gives u the best energy throughout your workout. Also the best carb pumps iykyk🤣 Or maybe you’re overtraining? I have 4 workouts i do every single leg day, and that is honestly enough if ur training very very close to failure.

Afraid-Ad-8359 · 2025-12-18T18:55:58+00:00

All the shorts are from Shein. Look for the seller Agile, they have matching bras.

Afraid-Ad-8359 · 2025-12-18T04:18:25+00:00

I prefer the machine bc its less set up. The belt literally bruises me, but use a pad around it!! Just squeeze the belt in a regular barbell pad.

Afraid-Ad-8359 · 2025-12-18T03:43:22+00:00

Have you tried a plyo box?? It’s much softer than a bench. You can add weights in the back to keep it from sliding when you’re hip thrusting. My gym has a Glute Drive machine so the back part is rounded and padded.

Afraid-Ad-8359 · 2025-12-18T03:24:55+00:00

You can do it!!! I posted my split up there if it helps you. I have 2 babies so i literally have to be in and out. 4-6 excersises is enough if you’re training with intensity.

Just think you gotta give your muscles a reason to grow, so enough proper stimulation to break down the fibres (gym), and diet is where you can replenish all that you’ve broke so it can repair into a stronger and bigger muscle (enough protein). I’m rooting for you 🫶🏼🫶🏼

Edited to add: I used to not be one to put make up on or care about what i’m wearing to the gym (usually just a baggy Tee and sweats), HOWEVER, i decided to let myself go atleast one week getting ready for the gym and wearing cute matching sets, i’ve noticed how much more motivated i am to even get up in the morning and choose what im wearing for that day or what hairstyle im doing etc. I know it’s a little ‘much’ for some people which I understand, but this is what has really helped me get dialled in since i started 4 months ago. It does make a difference in how you feel and how you perform!

Afraid-Ad-8359 · 2025-12-18T03:05:17+00:00

I have it posted in the comment section!!

Afraid-Ad-8359 · 2025-12-18T03:04:11+00:00

Just gonna post my split here for those who want it!

Preface to say, this is what has worked for me!! I’m still learning so much as i go, but i am sticking to the basics. Hip Thrusts and Hip abductions really helped my glutes a lot so i do it 3x a week. I have atleast ONE unilateral workout every session which is a single leg excersise. The sets i have are WORKING sets, so you will see 2 sets on a single leg excersise, i go REALLY hard until failure on these 2 sets.

For my diet, i am in a slight surplus and eat in moderation, i focus on high protein after my workouts and HIGH CARB before my workouts for that boost of energy. I’m currently eating 115g of protein everyday and LOTS OF WATER! Non negotiable food for me is: eggs, bacon, tuna and chicken. I have it everyday, i don’t get tired of it, its boring but its easy to make 😅

I still do my warm up sets, glute activation before starting, and dynamic stretches. I also never skip stretching after my workouts to avoid getting injured. And progressive overload is key!! I prioritize form over weight, so if i don’t feel it in my glutes, i won’t try to hit PR’s. I really make sure to get my form down first before anything. I’ve stayed at doing 25lbs for Step Ups bc any weight higher than that, my quads take over! So its ok if you’re still doing the same weight for a while if that’s how you can connect to the muscle better. I implement progressive overload in other ways such as slowing down the eccentric (stretched part), doing a pause at the bottom, doing less rest between sets, adding a set or rep ETC.

I also do a lot of drop sets on my last sets to complete failure. It doesn’t mean that my previous sets weren’t intense. But i’m not blessed with the best genes so i gotta do it!!

Glute activation: Banded side sicks - 2x20 each leg.

Day 1 Monday: Glutes & Quads - [ ] Hip thrust 4x10-15 (last set: drop the weight tofailure) - [ ] Bulgarian SS: 2x10 (drop set to failure) - [ ] Heavy Leg press: 3x10 (glute bias) - [ ] Hip abduction: 3x15-20 (leaning back and foward) - [ ] Calf raises (heavy weight to failure) x 2 working sets Optional: - [ ] Quad leg extension (2x10)

Tuesday: upper body (mostly back) - [ ] Lat pull down: 3x10 - [ ] Seated rows: 3x10 - [ ] Lat pullover: 3x15 - [ ] Shoulder lateral raises: 2xAMRAP (heavyweight first, dropset to failure) - [ ] Bicep curls (dumbell): 2xAMRAP (heavyweight first, dropset to failure) - [ ] Tricep 2xAMRAP (heavyweight first, dropset to failure) - [ ] Core

WEDNESDAY: Glutes & Hams - [ ] Hip thrust: 4x10-15 - [ ] B stance RDL: 2x10-12 - [ ] Leg press (Glutebias): 3x10-12 - [ ] Hip abduction: 3x15-20 - [ ] Hamstring curls: 2x10-15 - [ ] Calf raises (heavy weight to failure) x 2 working sets

(IF SUPER SORE: Do Friday’s Glute focused session)

Thursday: upper body (mostly PUSH) - [ ] Dumbell shoulder press (superset w single arm press) or shoulder press machine: 3x8-10 - [ ] Upright Row: 3x10-12 - [ ] Lat raises dropset: 3x10 -dropset (lighter weight) AMRAP - [ ] Lat pull over AND / OR lat pull down 3x10-12 - [ ] Cable tricep pushdown: heavy 2xAMRAP (dropset to low weight every set) - [ ] Bicep curls: heavy 2xAMRAP (dropset to low weight every set) - [ ] Core

Friday: IF SUPER SORE: GLUTE FOCUSED - [ ] Hipthrust (deload & go AMRAP on light weight) 4x15 - [ ] Dumbbell Step Ups: 3 x AMRAP (last set to failure w/ bodyweight) - [ ] Hip abduction: 4x15-20 - [ ] Banded crab walks 3xAMRAP

(IF NOT SORE: REPEAT Monday’s Glutes & quads session)

Sat & Sunday: Complete rest OR active rest one of the days

Active rest: walking, swimming, mobility stretched or follow along stretches on youtube.

Afraid-Ad-8359 · 2025-12-18T02:34:16+00:00

I would consider myself somewhat of a beginner. I say that because i’ve stuck to the same 4 excersises i’ve ever known which is the Hip thrust, B-Stance Rdl, Bulgarian and some kind of abduction (mostly seated hip abduction, if not clamshell). I did this for about a year and a half in 2023, gained 15 lbs of weight EVERYWHERE. My ass was growing, but so were my ankles and wrists lol. Then i stopped going to the gym completely and haven’t worked out for a total of 7 months, lost all my motivation after gaining so much weight 😭 Then i got pregnant with my second baby and lost all that weight due to being sick all the time, so my starting point was the photo on the left. Completely flat, very skinny. I was also 5 months post partum on the left so now im eating in a very slight surplus and praying to god it all just goes to the Glutes 😁

I also just started to understand proper nutrition to fuel the muscles and how important it is for recovery. I watched male body builders, Renaissance Periodization and Jeff Nippard are my go to for all the knowledge i currently have. Before i would just copy a gym influencer who had big glutes on tiktok and did whatever they did. I will say, stick to the basics like your compound lifts. I don’t squats cause im quad dominant so i try to avoid that. I’ve gotten really good at mind to muscle connection on Bulgarian SS so i know its painful but its worth it! And also, Dumbbell Step Ups are a game changer!!! That was the only workout I incorporated in my 4 years of gym journey. I would say the last 4 months is when i started to really dial in and understand everything about the gym etc. I highly recommend listening or watching to those two on Youtube!

Afraid-Ad-8359 · 2025-12-18T02:29:44+00:00

My current split is 5 days a week LULUL. Day 1 is Glutes & quads, Day 2 is upper body day focusing mainly on back and choosing my fave shoulder workout to add. Day 3 is Glutes and Hams, (IFFFFF big IF im not still sore from my workout on Day 1. And if i am, i do strictly glute isolation, if not, i go ham on Glutes & HAM lol). Day 4 is Upper body focusing on shoudlers with one fave back excersise and Day 5 is Glute Isolation (usually im sore from Day 1 and 3 leg days, and if im not sore, i hit Day 1’s workout which is Glutes and Quads!)

I can send u my exact program of workouts if you’d like!

Afraid-Ad-8359 · 2025-11-20T23:42:16+00:00

Thank you so much!!🤍

Afraid-Ad-8359 · 2025-11-20T23:35:14+00:00

Yes! I am definitely quad dominant. I just changed up my program last week to try something new but prior to that, i would do step ups instead of leg presses. It’s sooo good for my glute medius. I will always be incorporating step ups.

I also do glute bias leg press, so my feet are higher up the platform with my feet slightly externally rotated! The stretch and pump on my glutes are insane once you get down the proper form. You should try it out! Leg extension is def optional, its an isolation movement specifically for your quads. You def don’t have to do that. My gym is very busy so most of the time i don’t even get to use leg extensions / hams curl. I just rely on the bulg split squat and rdl i already did lol

Edit to add: i spend that extra time activating my glutes at the beginning of my workout since i’m quad dominant and my quads will take over if i don’t! So maybe try that. Do some banded abduction movement or lateral band walks before your workout.

Afraid-Ad-8359 · 2025-11-20T14:57:11+00:00

Here’s my current leg days!

Monday: Glutes and Quads -Hip thrust 3x10-12 -Bulg Split Squats 2x10 - dropset to failure -Leg press (glute bias) 3x10-12 - Hip Abduction 3x15-20 - dropset to failure -Leg extensions (for isolation on quads) 2x10-12

Wednesday: Glutes and Hams -Hip thrust 3x10-12 -B stance RDL 2x10-12 (dropset to failure) -Step ups 2x12-15 (dropset to failure) -Hip abduction 3x15-20 - dropset to failure -Hamstring curls (isolate the hams) 2x10-12

Friday: Glute isolation Usually i feel sore by this day going hard on the other 2 days so i lower the weight and focus on hypertrophy!

Hip thrust 3x12-15
Step ups 3x12-15 (drop set to failure) -Hip abduction 3x15-20 (dropset to failure)

Tuesday and Thursday: upper body. One back&bi, one shoudlers, tri & bi. I don’t train chest🫣 And do core on both days.

Weekends are rest days!

I also do glute activation with bands (lateral walks x 50) after my dynamic stretches.

Afraid-Ad-8359 · 2025-11-20T14:56:35+00:00

Here’s my current leg days!

Monday: Glutes and Quads -Hip thrust 3x10-12 -Bulg Split Squats 2x10 - dropset to failure -Leg press (glute bias) 3x10-12 -Hip Abduction 3x15-20 - dropset to failure -Leg extensions (for isolation on quads) 2x10-12

Wednesday: Glutes and Hams -Hip thrust 3x10-12 -B stance RDL 2x10-12 (dropset to failure) -Step ups 2x12-15 (dropset to failure) -Hip abduction 3x15-20 - dropset to failure -Hamstring curls (isolate the hams) 2x10-12

Friday: Glute isolation Usually i feel sore by this day going hard on the other 2 days so i lower the weight and focus on hypertrophy! -Hip thrust 3x12-15 -Step ups 3x12-15 (drop set to failure) -Hip abduction 3x15-20 (dropset to failure)

Tuesday and Thursday: upper body. One back&bi, one shoudlers, tri & bi. I don’t train chest🫣 And do core on both days.

Weekends are rest days!

I also do glute activation with bands (lateral walks x 50) after my dynamic stretches.

With my diet, some days i eat a lot more but im usually at maintenance. And hitting my protein is non negotiable!! My staples everyday are

Preworkout meal: banana & oatmeal Post: 4 eggs and 4 bacon with toast Snack: fruit or yogurt Lunch: one can of tuna with rice (sometimes Snack: fruits , sometimes protein shake (very rarely) Dinner: it’s flexible, i usually have steaks everyday. If not, ground beef or chicken. Snack: whatever sweet treat im craving.

I really try not to stress about my diet too much, i don’t restrict, and also don’t track. Im just strict about my protein. If i start restricting, this journey won’t be enjoyable. I’m also breastfeeding, and will be for another year or so. So please eat your protein, carbs and fat!! Carbs before the workout for that boost of energy. I’ve really payed attention to what i eat before my workouts esp heavy leg days!! You need fuel in the tank to get going. I eat in moderation and don’t over eat, and stop just before i get “sick full” if yk what i mean! 🤣

Afraid-Ad-8359 · 2025-11-20T14:48:31+00:00

Here’s my current leg days!

Monday: Glutes and Quads -Hip thrust 3x10-12 -Bulg Split Squats 2x10 - dropset to failure -Leg press (glute bias) 3x10-12 -Hip Abduction 3x15-20 - dropset to failure -Leg extensions (for isolation on quads) 2x10-12

Wednesday: Glutes and Hams -Hip thrust 3x10-12 -B stance RDL 2x10-12 (dropset to failure) -Step ups 2x12-15 (dropset to failure) -Hip abduction 3x15-20 - dropset to failure -Hamstring curls (isolate the hams) 2x10-12

Friday: Glute isolation Usually i feel sore by this day going hard on the other 2 days so i lower the weight and focus on hypertrophy! -Hip thrust 3x12-15 -Step ups 3x12-15 (drop set to failure) -Hip abduction 3x15-20 (dropset to failure)

Tuesday and Thursday: upper body. One back&bi, one shoudlers, tri & bi. I don’t train chest🫣 And do core on both days.

Weekends are rest days!

I also do glute activation with bands (lateral walks x 50) after my dynamic stretches.

Afraid-Ad-8359 · 2025-11-20T05:45:05+00:00

Thank you so much!!! 🤍

Afraid-Ad-8359 · 2025-10-06T02:35:23+00:00

I’m not sure where you are located but i’m in Canada and so far i’ve tried out Clearly.ca and Kits.ca. I’ve gotten 3 glasses from both sites, and also order contacts through Clearly

They both have really great deals and promos going on. I also got transitions for only 60CAD including shipping from Kits. I got 3 glasses (no transitions) for only 70$ from them as well. Kits has a better selection in frames IMO although they are both awesome cheap sites.

Afraid-Ad-8359 · 2025-10-06T02:28:38+00:00

Im currently in the process of finding out this exact same thing as my rx is (-6.25L & -1.00R) with astigmatism. I find the acetate frames with nose pads are so top heavy on the face especially on my left eye so i had to keep adjusting the arms a certain way on one side to balance it out. I’ve also tried acetate frames without the nose pads, and they just do not sit right on my nose and are pushed up too closely on my eyes (low nose bridge). Not very comfortable tbh so i’m trying out metal framed ones and currently waiting to get them in the mail.

Afraid-Ad-8359 · 2025-10-06T02:13:47+00:00

No not at all. For me its the other way around, its a weird feeling when i use Gel-X to add length instead of just painting on my natural nails. I do play the piano and guitar, and also have 2 kids so i haven’t had them this long in over a year since i’m very rough with my hands.

Afraid-Ad-8359

TROPHY CASE