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L8RVAL:

Can someone help me make a schedule for working out and school? I really do need a schedule badly since mines really messed up!

L8RVAL:

@bugzbee wrote:
u suck heheheh
Huh..?

BugzBee:

@l8rval wrote:
@bugzbee wrote:
u suck heheheh
Huh..?
damn u r fast

L8RVAL:

@bugzbee wrote:
@l8rval wrote:
@bugzbee wrote:
u suck heheheh
Huh..?
damn u r fast
With what?

L8RVAL:

I need help bro :sob:

BugzBee:

i got u

ShadowKid3:

When do you go to and get back from school?

L8RVAL:

@shadowkid3 wrote:
When do you go to and get back from school?
School starts 8:35 AM - 3:28 School Ends

L8RVAL:

3:28 PM*

Lustforlana:

i can dm u and help you!!

BugzBee:

use chatgpt

L8RVAL:

@lustforlana wrote:
i can dm u and help you!!
Can you help me here so more people can add on with what you say?

L8RVAL:

@bugzbee wrote:
use chatgpt
I did it's no help Lmao

Lustforlana:

@l8rval wrote:
@lustforlana wrote:
i can dm u and help you!!
Can you help me here so more people can add on with what you say?
sure!

L8RVAL:

@lustforlana wrote:
@l8rval wrote:
@lustforlana wrote:
i can dm u and help you!!
Can you help me here so more people can add on with what you say?
sure!
Ight ty

Lustforlana:

If school ends at 3:28 what time do you get home?

L8RVAL:

@lustforlana wrote:
If school ends at 3:28 what time do you get home?
3:45-4:10

L8RVAL:

@shadowkid3 Just dipped :/

ShadowKid3:

@l8rval wrote:
@shadowkid3 Just dipped :/
I'll do it again

L8RVAL:

@shadowkid3 wrote:
@l8rval wrote:
@shadowkid3 Just dipped :/
I'll do it again
Ight ig :P

L8RVAL:

Cya

Speedrunningban:

It depends on your schedule

L8RVAL:

@speedrunningban wrote:
It depends on your schedule
Wdym

Speedrunningban:

Like what you do after school, when you wake up, etc

L8RVAL:

@speedrunningban wrote:
Like what you do after school, when you wake up, etc
I don't really do anything after school then other texting to my friends, and when I wake up I go get ready for school nothing special, also I wake up at random times in the morning like thru 6:30-7:15

Lustforlana:

Okay when you get home take about ten-fifteen minutes to write down what homework you might have. Now what I do is I go through all of my work and see what is due the next day. For each assignment you do take a 5 minute break in between each assignment then continue with your next assignment. Now for a workout schedule how often do you want to work out? If you want to work out everyday do it for about thirty minutes after you are done with your homework, or more depending on how much you would like to work out thirty minutes is what I am recommending If you don't want to workout everyday I would work out on Monday, Wednesdays, Fridays, that will give you those other four days to work on stretching so you don't stress your body out.

L8RVAL:

@lustforlana wrote:
Okay when you get home take about ten-fifteen minutes to write down what homework you might have. Now what I do is I go through all of my work and see what is due the next day. For each assignment you do take a 5 minute break in between each assignment then continue with your next assignment. Now for a workout schedule how often do you want to work out? If you want to work out everyday do it for about thirty minutes after you are done with your homework, or more depending on how much you would like to work out thirty minutes is what I am recommending If you don't want to workout everyday I would work out on Monday, Wednesdays, Fridays, that will give you those other four days to work on stretching so you don't stress your body out.
I really don't have any assignments when I get home because I finish them all at school so can you fix that for me rq?

Speedrunningban:

Do you just want mine?

Speedrunningban:

I’ll just send you my schedule and notes if you want

L8RVAL:

@speedrunningban wrote:
Do you just want mine?
Sure

L8RVAL:

@speedrunningban wrote:
I’ll just send you my schedule and notes if you want
Fs

Lustforlana:

Okay because you don't have assignments because you finish them at school, get home and do a good stretch before you work out, I still recommend those days Monday,Wednesday, Friday so you have those other days for stretching, work out for about thirty minutes to an hour, and after your workouts make sure you do stretches after, also buying a planner will definitely help you! Having a planner can help you set up what certain times you want to do everything.

L8RVAL:

@lustforlana wrote:
Okay because you don't have assignments because you finish them at school, get home and do a good stretch before you work out, I still recommend those days Monday,Wednesday, Friday so you have those other days for stretching, work out for about thirty minutes to an hour, and after your workouts make sure you do stretches after, also buying a planner will definitely help you! Having a planner can help you set up what certain times you want to do everything.
I'll probably do everyday but what about weekends and what workouts should I do and stretches?

Lustforlana:

I can send you links to videos for what stretches and workouts you might want to do! Do you also want to workout on the weekends or no?

Speedrunningban:

### Day 1: Chest and Triceps - **Warm-up:** 10 minutes of light cardio - **Bench Press:** 4 sets of 6-8 reps - **Incline Dumbbell Press:** 4 sets of 8-10 reps - **Chest Flyes:** 3 sets of 10-12 reps - **Tricep Dips:** 3 sets to failure - **Skull Crushers:** 3 sets of 8-10 reps - **Tricep Pushdowns:** 3 sets of 10-12 reps - **Cool-down:** 10 minutes of stretching ### Day 2: Back and Biceps - **Warm-up:** 10 minutes of light cardio - **Deadlifts:** 4 sets of 6-8 reps - **Pull-Ups:** 4 sets to failure - **Bent Over Rows:** 4 sets of 8-10 reps - **Lat Pulldowns:** 3 sets of 10-12 reps - **Barbell Curls:** 3 sets of 8-10 reps - **Hammer Curls:** 3 sets of 10-12 reps - **Cool-down:** 10 minutes of stretching ### Day 3: Legs - **Warm-up:** 10 minutes of light cardio - **Squats:** 4 sets of 6-8 reps - **Leg Press:** 4 sets of 8-10 reps - **Leg Extensions:** 3 sets of 10-12 reps - **Leg Curls:** 3 sets of 10-12 reps - **Calf Raises:** 4 sets of 12-15 reps - **Cool-down:** 10 minutes of stretching ### Day 4: Shoulders and Abs - **Warm-up:** 10 minutes of light cardio - **Military Press:** 4 sets of 6-8 reps - **Lateral Raises:** 3 sets of 10-12 reps - **Front Raises:** 3 sets of 10-12 reps - **Reverse Pec Deck:** 3 sets of 10-12 reps - **Hanging Leg Raises:** 3 sets of 15-20 reps - **Cable Crunches:** 3 sets of 15-20 reps - **Cool-down:** 10 minutes of stretching ### Day 5: Upper Body (Chest, Back, Shoulders) - **Warm-up:** 10 minutes of light cardio - **Incline Bench Press:** 4 sets of 6-8 reps - **T-Bar Rows:** 4 sets of 8-10 reps - **Arnold Press:** 3 sets of 10-12 reps - **Cable Crossovers:** 3 sets of 12-15 reps - **Face Pulls:** 3 sets of 12-15 reps - **Cool-down:** 10 minutes of stretching ### Day 6: Lower Body (Legs, Abs) - **Warm-up:** 10 minutes of light cardio - **Deadlifts:** 4 sets of 6-8 reps - **Bulgarian Split Squats:** 3 sets of 10-12 reps per leg - **Hamstring Curls:** 3 sets of 10-12 reps - **Seated Calf Raises:** 4 sets of 12-15 reps - **Plank:** 3 sets of 1-minute holds - **Russian Twists:** 3 sets of 20 reps per side - **Cool-down:** 10 minutes of stretching ### Day 7: Active Recovery or Rest - **Option 1:** Light cardio for 30-45 minutes (e.g., walking, cycling, swimming) - **Option 2:** Yoga or stretching session for flexibility and relaxation ### Notes: - **Progressive Overload:** Aim to gradually increase the weights you lift each week. - **Nutrition:** Ensure you have a diet rich in protein, complex carbs, and healthy fats to support muscle growth and recovery. - **Rest and Recovery:** Listen to your body and take additional rest days if needed to prevent overtraining.

Speedrunningban:

That’s the schedule I use

L8RVAL:

@lustforlana wrote:
I can send you links to videos for what stretches and workouts you might want to do! Do you also want to workout on the weekends or no?
Yea fs

Makavelii:

Damn bro

@speedrunningban wrote:
### Day 1: Chest and Triceps - **Warm-up:** 10 minutes of light cardio - **Bench Press:** 4 sets of 6-8 reps - **Incline Dumbbell Press:** 4 sets of 8-10 reps - **Chest Flyes:** 3 sets of 10-12 reps - **Tricep Dips:** 3 sets to failure - **Skull Crushers:** 3 sets of 8-10 reps - **Tricep Pushdowns:** 3 sets of 10-12 reps - **Cool-down:** 10 minutes of stretching ### Day 2: Back and Biceps - **Warm-up:** 10 minutes of light cardio - **Deadlifts:** 4 sets of 6-8 reps - **Pull-Ups:** 4 sets to failure - **Bent Over Rows:** 4 sets of 8-10 reps - **Lat Pulldowns:** 3 sets of 10-12 reps - **Barbell Curls:** 3 sets of 8-10 reps - **Hammer Curls:** 3 sets of 10-12 reps - **Cool-down:** 10 minutes of stretching ### Day 3: Legs - **Warm-up:** 10 minutes of light cardio - **Squats:** 4 sets of 6-8 reps - **Leg Press:** 4 sets of 8-10 reps - **Leg Extensions:** 3 sets of 10-12 reps - **Leg Curls:** 3 sets of 10-12 reps - **Calf Raises:** 4 sets of 12-15 reps - **Cool-down:** 10 minutes of stretching ### Day 4: Shoulders and Abs - **Warm-up:** 10 minutes of light cardio - **Military Press:** 4 sets of 6-8 reps - **Lateral Raises:** 3 sets of 10-12 reps - **Front Raises:** 3 sets of 10-12 reps - **Reverse Pec Deck:** 3 sets of 10-12 reps - **Hanging Leg Raises:** 3 sets of 15-20 reps - **Cable Crunches:** 3 sets of 15-20 reps - **Cool-down:** 10 minutes of stretching ### Day 5: Upper Body (Chest, Back, Shoulders) - **Warm-up:** 10 minutes of light cardio - **Incline Bench Press:** 4 sets of 6-8 reps - **T-Bar Rows:** 4 sets of 8-10 reps - **Arnold Press:** 3 sets of 10-12 reps - **Cable Crossovers:** 3 sets of 12-15 reps - **Face Pulls:** 3 sets of 12-15 reps - **Cool-down:** 10 minutes of stretching ### Day 6: Lower Body (Legs, Abs) - **Warm-up:** 10 minutes of light cardio - **Deadlifts:** 4 sets of 6-8 reps - **Bulgarian Split Squats:** 3 sets of 10-12 reps per leg - **Hamstring Curls:** 3 sets of 10-12 reps - **Seated Calf Raises:** 4 sets of 12-15 reps - **Plank:** 3 sets of 1-minute holds - **Russian Twists:** 3 sets of 20 reps per side - **Cool-down:** 10 minutes of stretching ### Day 7: Active Recovery or Rest - **Option 1:** Light cardio for 30-45 minutes (e.g., walking, cycling, swimming) - **Option 2:** Yoga or stretching session for flexibility and relaxation ### Notes: - **Progressive Overload:** Aim to gradually increase the weights you lift each week. - **Nutrition:** Ensure you have a diet rich in protein, complex carbs, and healthy fats to support muscle growth and recovery. - **Rest and Recovery:** Listen to your body and take additional rest days if needed to prevent overtraining.
Damn bro thats too much for beginners nd who made that for you i mean im just lil bit confused with your combined muscle workout like we usually do chest with biceps nd shoulder with triceps thats the muscle really hits on

Speedrunningban:

Oh I didn’t know u needed one for a beginner

Speedrunningban:

Sorry

L8RVAL:

@speedrunningban wrote:
Oh I didn’t know u needed one for a beginner
Nah it's right I'm always down for a challenge

Speedrunningban:

One of my friends made it for me and he’s pretty build so I didn’t question it

L8RVAL:

@speedrunningban wrote:
One of my friends made it for me and he’s pretty build so I didn’t question it
Do you use it?

Makavelii:

Whats the psychic behind the shoulder nd abs together man

Speedrunningban:

@l8rval wrote:
@speedrunningban wrote:
One of my friends made it for me and he’s pretty build so I didn’t question it
Do you use it?
I follow it as far as I can with the time I have

L8RVAL:

Wait, question what are some healthy foods to eat as well? Can you list some if you don't mind? :P

L8RVAL:

@speedrunningban wrote:
@l8rval wrote:
@speedrunningban wrote:
One of my friends made it for me and he’s pretty build so I didn’t question it
Do you use it?
I follow it as far as I can with the time I have
Nicee

L8RVAL:

Ts

Speedrunningban:

Obviously the normal chicken and rice

Lustforlana:

@l8rval wrote:
Wait, question what are some healthy foods to eat as well? Can you list some if you don't mind? :P
Fruits: Apples, berries, oranges, bananas, grapes, and all kinds of fresh fruits are rich in vitamins, minerals, and antioxidants. Vegetables: Leafy greens like spinach, kale, and broccoli, as well as colorful vegetables like carrots, bell peppers, and tomatoes, provide essential nutrients and fiber. Whole grains: Foods like brown rice, quinoa, oats, whole wheat bread, and whole grain pasta are rich in fiber, vitamins, and minerals. Lean proteins: Skinless poultry, fish, tofu, legumes (beans, lentils, chickpeas), and lean cuts of beef or pork provide high-quality protein without excessive saturated fat. Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are rich in healthy fats, protein, and fiber. Dairy or dairy alternatives: Low-fat or non-fat dairy products like yogurt and milk, as well as fortified plant-based alternatives like almond milk or soy milk, provide calcium and vitamin D for bone health. Healthy fats: Avocados, olive oil, and fatty fish like salmon and trout contain monounsaturated and polyunsaturated fats, which are good for heart health. Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein, fiber, and various vitamins and minerals. Herbs and spices: Incorporating herbs and spices like garlic, ginger, turmeric, and cinnamon can add flavor to your meals without adding extra calories or sodium. Water: Staying hydrated is essential for overall health. Drink plenty of water throughout the day, and consider infusing it with fruits for added flavor!

Makavelii:

@l8rval wrote:
Wait, question what are some healthy foods to eat as well? Can you list some if you don't mind? :P
First you need workout for what purpose you wana lose weight or enhance your body?

L8RVAL:

@lustforlana wrote:
@l8rval wrote:
Wait, question what are some healthy foods to eat as well? Can you list some if you don't mind? :P
Fruits: Apples, berries, oranges, bananas, grapes, and all kinds of fresh fruits are rich in vitamins, minerals, and antioxidants. Vegetables: Leafy greens like spinach, kale, and broccoli, as well as colorful vegetables like carrots, bell peppers, and tomatoes, provide essential nutrients and fiber. Whole grains: Foods like brown rice, quinoa, oats, whole wheat bread, and whole grain pasta are rich in fiber, vitamins, and minerals. Lean proteins: Skinless poultry, fish, tofu, legumes (beans, lentils, chickpeas), and lean cuts of beef or pork provide high-quality protein without excessive saturated fat. Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are rich in healthy fats, protein, and fiber. Dairy or dairy alternatives: Low-fat or non-fat dairy products like yogurt and milk, as well as fortified plant-based alternatives like almond milk or soy milk, provide calcium and vitamin D for bone health. Healthy fats: Avocados, olive oil, and fatty fish like salmon and trout contain monounsaturated and polyunsaturated fats, which are good for heart health. Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein, fiber, and various vitamins and minerals. Herbs and spices: Incorporating herbs and spices like garlic, ginger, turmeric, and cinnamon can add flavor to your meals without adding extra calories or sodium. Water: Staying hydrated is essential for overall health. Drink plenty of water throughout the day, and consider infusing it with fruits for added flavor!
Alright ty

oh:

What are you wanting to do for workout? Specifically like what are you targeting? Ex: calves, back, arms, etc. And how often?

sllo:

Use chat gpt

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