HAKU

[thoughtkick]

“I want you to be honest with me. Even if it hurts. Although I would prefer for it not to hurt.”

— David Levithan, Every Day

[thoughtkick]

“You can never recover from losing a person you love, but you can find a way to let it be part of your life rather than letting it take over every part of you.”

— Darien Gee, Friendship Bread

[perfectfeelings]

“Don’t fool yourself by the illusion of truly knowing people. You’d be surprised with the secrets they hide from you.”

— Andressa Moro

[siir-poesia]

why stress her when you can undress her.

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[poetry-siir]

[thoughtkick]

“Everyone makes mistakes in life but that doesn’t mean they have to pay for them for the rest of their life. Sometimes good people make bad choices. That doesn’t mean they’re bad. It means they’re human.”

— Unknown

[thoughtkick]

“please don’t come closer unless you plan to stay”

— Unknown

[poetry-siir]

[surqrised]

“Do you think the universe fights for souls to be together? Some things are too strange and strong to be coincidences.”

— Emery Allen

[7-18-deactivated20230803]

im not a person you find twice

[remanence-of-love]

[escuerzoresucitado]

[remanence-of-love]

[remanence-of-love]

[journal-three]

The View From Halfway Down 

it’s all okay, it would be. were you not now halfway down.

[jiren-87]

The Dragon Ball Physique

So here we go it’s time to get in Dragon Ball shape.

Now all the characters in Dragon Ball are muscular as hell but best thing about the Dragon Ball Physique is no matter what size you are the more ripped you get the more you will resemble the Dragon Ball physique.

This program will be broken up into different workouts so we can hit the muscles from different angles with different reps, some will focus on strength and others on sculpting to really achieve that superhero look.

Phase 1

Day 1:

Bench press 10,8,6,5,3,3

Here we start with a upper body and lower body split.

Weighted pull-ups 5xamrap

Incline dumbbell press 4x6

T-bar rows 4x8

Shoulder press 6x8

Bar shrugs 5x10

Bar curls 5x8

Tricep press down 5x10

Day 2:

Squats 10,8,8,5,5,3

Leg press 5x10

Lunges 4x10

Leg extension 3x12

Farmers carry 4 laps

Calf raises 6x 10-20

Day 3:

Dumbbell bench press 4x10

Seated rows 4x8

Superset:

Incline bar press 3x10

Dumbbell bent over row 3x10

Lat raise 3x12

Front raise 3x12

Rear flyes 3x12

Dumbbell curls 4x12

Hammer curls 3x15

Tricep pushdown 4x15

Tricep one arm extension 3x12

Day 4:

Hack squats 4x20

Goblet squats 3x20

Leg extension 5x20

Leg curls 5x20

Calf raise 4x20

Single leg calf raise 5x10-20

Phase 2

Day 1:

Bench press 5x5

Incline bar press 5x5

Dumbbell flyes 5x6-10

Dumbbell pullovers 4x6-12

Cable flyes 3x10

Tricep pushdowns 5x10-15

Dips 5xamrap

Day 2:

Rack pull 5x5

Pull-ups 4xamrap

Power shrugs 5x5-15

Seated rows 5x8-15

T-bar rows 5x6-15

Pulldowns 2x10

Bar curls 5x8-12

Con curls 5x6-10

Day 3:

Overhead press 5x5

Shoulder press 4x20

Upright rows 5x8-12

Lat raises 4x10

Front raise 4x10

Rear flyes 5x10

Low pulley raises 3x6

Ab crunches 3xamrap

Twist crunches 3xamrap

Day 4:

Squats 5x5

Leg extension 5x15-20

Leg curls 5x15-20

Calf raises 5x10-20

Leg press 3x20

Leg raises 3xamrap

Phase 3

Day 1:

Squats 5x5

Bench press 5x5

Incline bar bench 4x8-12

Dumbbell flyes 5x5-10

Pullovers 4x6-8

Tri pushdowns 5x6-12

Tricep overhead extension 4x8

Dips 5xamrap

Day 2:

Deadlifts 5x5

Pull-ups 4xamrap

Seated rows 6x6-10

Bar shrugs 5x6-15

T-bar rows 5x6-8

Bar curls 6x8-10

Preacher curls 6x6-8

Pull-ups

Sit-ups 5xamrap

Day 3:

Clean & press 5x5

Overhead press 5x5

Upright rows 5-6x8-10

Lat raises 4x8-10

Rear flyes 5x6-10

Low pulley raise 4x6

Day 4:

Bench press 5x5

Squats 5x5

Leg extension 5x6-15

Leg curls 5x6-15

Calf raises 6x10

Leg press 3-4x20

Phase 4

Day 1:

Dumbbell bench 4x10-12

Incline bench drop 4x10

Cable flyes 3x15

Bar pullovers 4x12

Dips 3x10

Twist sit-ups 5xamrap

Day 2:

Pulldowns 4x15

Close grip pulldowns 4x10

Dumbbell bent over rows 3x10

One arm rows 3x12

Pull-ups 3xamrap

Reverse sit-ups 5xamrap

Day 3:

Dumbbell shoulder press 5x12

Rear flyes 4x15

Lat raise 4x12

Front bar raise 4x15

Trap rows 5x10

Hanging leg raises 5xamrap

Day 4:

Hack squats 4x20

Dumbbell lunges 3x20

Goblet squats 4x20

Dumbbell step ups 4x12

Calf raises 4x20

Plank 4x 1 minute

Day 5:

Bar curls 3x15

Tricep rope pushdowns 3x15

Hammer curls 3x12

Tricep two-handed DB extension 3x12

Preacher curls 3x10

Tricep dips 3x10

Phase 1: 4-8 weeks

Phase 2: 8 weeks

Phase 3: 4 weeks

So there you have it a killer Dragon Ball physique workout, phase 1: hits every muscle twice a week with one heavy set and one hypertrophy set a week,

Phase 2: is all about heavy lifts trying to get some good strength gains and mass.

Phase 3: has squats and bench twice a week and the idea to try to add extra weight each session only 1kg or 2kg and this should help push the weight up on your other heavy lifts and also build a big strong powerful look.

Phase 4: 2 weeks

Phase 4: this is a deload phase after all your heavy training to give your muscles a chance to fully recover.

Now for the rest of this killer workout to help build your cardiovascular system and burn fat here is an awesome HIIT and HIIT fat burning system put together by Matthew7wilkes and topped off with an additional calisthenics challenge for those who want to go full super Saiyan on this transformation.

HIIT Essentials:

10 sec S-Run

10 sec Shuffles

10 sec Ladder drill

10 sec Cone Z drill

10 sec Backwards run

60 sec Rest

– 5 to 10 rounds, rest 2 minute between rounds.

+ For the Essentials you need to go at your full speed be quick be light and move your ass. The ladder drill would be a in step out step quick feet movement with an agility ladder for the set time. The Cone Z drill is just as it sounds sprint to each cone in a Z zigzag like formation back and forth.

Fat Burn HIIT:

10 Jump Squats

10 Push Ups

10 Burpees

10 Jump Lunges

1 Minute Sprint

50 Jumping Jacks

– Complete 4 to 10 Rounds, rest 1 minute after each round.

+ For the Fat burning you’ll need to push yourself for this one but not too hard to the point where your passing out just know your limits and try to break them and be prepared to sweat for this one.

Calisthenics:

Push Ups

Sit-ups

Handstand Push Ups

Pull Ups

Squats

Calf Raises

Dips

Lunges

Knee raises

Jumping jacks

– Complete as many Reps of each workout as you can. Can add Variations like Pylometrics or Isometric holds or Single Limbs for strength, etc.

+ For the Calisthenics Super Saiyan Workout we going for high high reps

’ watch out it’s over ONE THOUSAND!’

1,000 reps is your goal but you can break it up in to however many sets and reps as you like as long as it equals 1,000.

Now get out there and train insaiyan and earn yourself that Dragon Ball physique 💪

So a massive shout out to Matthew7wilkes for all the hard work he put into this, well done buddy 💪

Get out there and train Insayian and earn that Dragon Ball physique 💪

[punkyiggy]

This photo radiates such a specific energy I have always wanted to draw it 👹 I tried to find ‘mess’ in Japanese but I do not speak Japanese so I used lots of translation services and I am pretty sure that actually says ‘Taste Nasty’ or something equally random, but I kinda think that’s objectively funnier