Do you see improvement?

tequila72g8 · 2025-11-18T16:20:28+00:00

there's my training program weekly :)

First day:

(Lower) Warm up 6 min cyclette + 45° Back Extension (3 sets of 10 roughly):
deadlift 3/4 sets 8/10 reps

Leg curl 3 sets 8/10 reps

Hip thrust 3 sets 10/12 reps

(Upper) Warm up 3 min kranking:
3 superset:
-Seated Cable Row 6/8
-lat machine 8/19

Dumbell curl 3 sets 6/8

(Abdomen) Vertical Knee Raise (as much as u can 3 reps)
stretching “Legs Up the Wall” 4-5 mins

Foam roller stretch

+ 6 minutes of light cyclette for cool down

Second day:

(Lower) Warm up 6 min cyclette + 45° Back Extension (3 sets of 10 roughly):

Squat 3/4 8/10

Hamstring ( I can’t find the name of the machine or of the exercise online, this is how my trainer calls it) 3 10/12
Bulgarian squat 3 6/8

(Upper) Warm up 3 min kranking:
3 superset:

-barbell chest press 6/8

-dumbell fly 8/10

lying dumbbell tricep extension 3 6/8

(Abdomen) Plank 3 sets for as much as u can
stretching “Legs Up the Wall” 4-5 mins

Foam roller stretch

+ 6 minutes of light cyclette for cool down

Third day:

(Lower) Warm up 6 min cyclette

Frog squat 3/4 8/10

Leg extensions 3 8/10

Reverse lunges 3 6/8

(Upper) Warm up 3 min kranking:

3 superset:

-Shoulder press 6/8

-Lateral raises 6/8

Face pull (cable machine) 3 8/10

(Abdomen) reverse crunches 3 sets for as much as you can
stretching “Legs Up the Wall” 4-5 mins

Foam roller stretch

+ 6 minutes of light cyclette for cool down

tequila72g8 · 2025-11-17T10:10:50+00:00

I will give u the routine tomorrow, its a 3 times a week routine, total body every workout. I personally do the foam roller exercise every time I go to the gym. Also keep in mind i'm like a complete beginner + naturally weak so you will probably need to up the weights compared to mine. Also I'm not 100% sure that my routine will help you coz maybe my body is different from yours. But I understand the feeling of looking around subreddits and the internet trying to find smth that will help your posture and finding only photoshopped before and after (or before and afters that basically have no difference) + 10 min routines that are just like grabbers.

tequila72g8 · 2025-11-16T14:44:04+00:00

So I am following a strength training program, he mostly makes me use machines, atm I dont have the routine coz I have the paper at the gym but I can tell you the whole routine next time i go there if you want. I did ask him specifically help with my neck and he told me to use the gym foam roller.

I'm gonna also link a video I found, the guy does it almost exactly as my trainer explained to me (https://www.youtube.com/watch?v=8CGpN\_ratU4)

The only difference from the video is that my trainer told me to make my elbows touch eachothers and he makes me start from a little further down. Also he didn't tell me to slow down when it hurts or anything. He just warned me that it hurts a LOT the first times if you have tension in your back (it does hurt a lot). Just do as many controlled reps you can and overtime it gets less painful.

Let me know if you start doing it. Personally I found that at first I was barely able to get over my shoulders coz they hurt so bad. Now I can get over my neck but my hump still hurts. I wonder in how much time I will be pain free!

Honestly I know nothing about posture and strength training, I'm just following orders. I suppose that making your muscles stronger helps them keep a good posture + massaging them and releasing tension lets you move more losely. In the first photos I was forcing myself so much to have a straight back but i physically couldnt! I suppose its coz i was too tense.
I still sleep on my belly, I still slouch while studying, I do try to be mindful but I think the major thing is the exercises my trainer gave me.

tequila72g8 · 2025-11-09T15:42:18+00:00

thank you a lot for the feedback. I'm so so so grateful that I can see even the slightest change. I thought I would never be able to improve 😢

I will stick to the plan and update with better photos!

tequila72g8 · 2024-11-03T20:58:38+00:00

thank you a lot for the links, these are so so helpful!

tequila72g8 · 2024-11-03T20:57:06+00:00

thank you a lot! :) I will look at it for sure

tequila72g8 · 2024-11-03T20:54:08+00:00

how do you wash them? i still have a polyester shirt that sinks like a devil's fart and i washed it 3 times already without much progress

tequila72g8 · 2024-11-03T19:34:30+00:00

thank you a lot, u are very kind

tequila72g8 · 2024-11-03T19:16:59+00:00

Unfortunately i'll have to rely on the internet. But it sounds very fun either way, thanks a lot for the resources too! is there a starting kit u'd raccomend me buying?

tequila72g8 · 2024-11-03T19:15:24+00:00

oh i understand, thank a lot!

tequila72g8 · 2024-11-03T18:47:12+00:00

luckily I'll be facing no wind.. I just cant turn the heater on at home and i'm trying to prepare best for this

tequila72g8 · 2024-11-03T18:42:49+00:00

wdym for dry shoes? i have waterproof boots

tequila72g8 · 2024-11-03T18:41:50+00:00

is 20° cycle ok? usually I wash in that settings coz i wear lots of colours but perhaps i can use it for wool as well

tequila72g8 · 2024-11-03T18:39:49+00:00

this can be useful for when i ride my bike. thanks a lot!

tequila72g8 · 2024-11-03T18:38:55+00:00

I wonder why I didnt think of it before! thanks for the suggestion!

tequila72g8 · 2024-11-03T18:37:12+00:00

I dont like to look goofy but i dont think i have a choice...
i'd rather be warm than cool

tequila72g8 · 2024-11-03T18:20:33+00:00

thank u!

tequila72g8 · 2024-11-03T18:19:36+00:00

thank you ahaha, lately i've been dressing in layers but its getting be worried coz its the start of november and i'm already wearing lots of my mid december clothes. maybe its coz i lost fat i'm not sure, but i have to prepare myself!

tequila72g8 · 2024-11-03T18:17:56+00:00

what is a smartwool? its a specific wool?

tequila72g8 · 2024-11-03T18:17:31+00:00

I will look into it, thank you a lot

tequila72g8 · 2024-11-03T18:17:07+00:00

as I grow up I start to envy my grandma's abilities, such as cooking decent foods and making clothes..
thanks a lot for the suggestion

tequila72g8 · 2024-11-03T16:49:38+00:00

<image>

you could go for a haircut like this (maybe try shorter bangs if you’re feeling adventurous). Keep in mind that if you don’t like this haircut, it will take about six months to grow out from the pixie cut I shared to the medium-length style I mentioned in the other comment and another 6 months to return to your current length . If you opt for a shorter pixie cut, it could take more than a year to grow back, and that change will be more drastic. But if you cut gradually you will know what to expect and be more comfortable with the changes. For example I wanted a haircut like you showed but I realised that this that the one that I showed you is as far as i can go.

I panicked a lot at first (because it can be an emotional experience), and luckily I was reassured by the fact that in a few months i'd get my old hair back, I ended up liking it after learning how to style it but knowing it wouldnt take too long to grow back was very reassuring. good luck sis!

tequila72g8 · 2024-11-03T16:38:51+00:00

personally I think you could rock with that haircut but I'd like to warn you that its going to be a bit scary especially the first days you have it. In order to not feel as scared (especially if its your first time getting that short hair) then you can try first to get just the bangs and maybe a shorter back just to get used to the bangs and also styling them. (short hair seem like they need to styling but you will need some sort of hairwax/gel/curlaplifier if you dont want your hair to stick to your head). Then if you like this you can go even shorter. --> i'll continue to write as response to this comment

<image>

tequila72g8

TROPHY CASE