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The ironic part is that your name is Papa but your dad left you.

lost my trusty defender

The ironic part is that your name is Papa but your dad left you. AOYASFIUYSUIFAYAYA @@Heismberg @@Heismberg @@Heismberg

Real cute :3

Bit of an update for you lads. Went and saw the Osteopath yet again. This time a guy who focuses on exercises rehabilitation, mainly specializing in strength and conditioning. Checked my gross motor movements as well as main lifts. LOTS to work on, mostly mobility. So much wrong with me mates: - Achilles too short. Average person has 10cm of dorsiflexon, I have 3-4cm at the moment. - Hips too tight. - Quads too tight. - Glute activation is off. - Scapula protraction and depression impaired due to scapula mobility. - Overdeveloped traps and levator scapular (leading to impaired scapula mobility) - Tight pec minor (leading to impaired scapula mobility as well as thoracic) Rehab work: Calf raises (focusing on the eccentric movement, one calf and a time) and calf band pulls to increase ankle mobility. Weighted glute bridge raise with hip and quad stretching prior to start to correct slight anterior pelvic tilt. Goblet squat and box squat. Scapula push ups and scapula band depression and retraction exercises. -> Strengthen and mobilise scapula. Stretch out pecs/traps/bicep prior to upper body work. Foam roll, lacrosse ball, deep tissue work and soft tissue work. Fucking months of work mate. On a slight surplus right now calorie wise. Eating around 2700, not eating too much of a surplus until I can go harder in the gym. Looking to put on some size with the lifts I can do. Also can do hypertrophy or time under tension work for de gains but I'd prefer to go down the strength route. Slightly higher on the body fat side than I'd like to be but couldn't really be helped with the weeks off due to injection and recovery. Sitting at around 77-78 here. Maybe 14-15% bodyfat ( I do still have my top 4 abs, just the pose and angle of lighting isn't the best). Going to slowly get up to 81-82 and then cut back down before I go away to South East Asia.