O, dear, I don’t look like this any more. I’m 10 kg more than that. That’s my recent form:
No bodychecks before 2011. That was the time when I saw some changes in my body composition and start to take pics regularly. But I have two archive picture that I scan and save for the future. December 2007 , oh my …
…and just before started to lift weights. 
Arms definitely lookin more swole!
With deadlifts a lot of the time you can play around with a few things. Generally
Short arms, hips need to be lower
Long arms, hips can be higher but don’t have to be
Higher hips, more strain on back so bracing is your lifeline and there’s less room for error
Lower hips you’ll get more drive off the floor from your legs and generally make life a bit easier
25.10.2019
Rest day.
My glutes and hamstrings hurt so badly… :(.
26.10.2019
triple sets
1. pull ups 3x8
2. chest press machine 3x8
3. hyperextensions 3x20
4. kettlebel squats 3x15x33kg
5. seated good morning 12x20kg 3x8x30kg
6. crunches 3x20
7. bar biceps curls 3x12x20kg
8. cable triceps push down with rope 3x12x30kg
9. crynches knee to elbow 3x24
10. bulgarian split squats 10 Bw each leg 3x10x10kg plate in oposite hand
11. dumbbell lateral (supinated) and front raises 3x20x(2x5kg)
12. cable triceps extension overhead with rope 15x20kg 15x25kg 12x30kg
Light and concise, my glutes are total damage, but I’m happy about it.
Watching American gods 2 season and thinking why Ricky Whittle isn’t naked all the the time, it’s a waste of potential :).
Well, I bought white slacks without trying it and what a suprise, hahaha it’s transperant!!! It’s very cheap (second hand) , but wortless…
Pfff, whole body recomposition, but everyone only see the arms 
Facebook drops a collage from the past year - my 19 y to my 31 y
To be fair you only have one post containing a good whole body shot. All the rest the most exposed things are arms and some leg. I’m also trying to not come off as an internet weirdo and keeping it fitness oriented 
But yes, you have made killer progress all over. Your before pictures your just a skinny chick. Now you look very fit, in a good way.
Well, you’re right, but I don’t have personal photographer so I do what I can :). And yep, I like my arms and delts the most, next is my back - but it’s hard to take a pic of it but most proud I’m with my hamstribgs and glutes- not becaous they are something special but just because I didn’t have them just two years ago- I trained them so hard to grow, 4-5 time a week , I barely can sit on my butt most of the days.
Hahaha, well, internet is a dangerous place full ot weirdoes and jerks but as my people said ''who is afraid of bears does not go in the wood"
I just take a video of me posing and then take stills off that video for pictures.
Post your video next time! I wanna see that routine in action
27.10.2019
Triple sets
1. overhead press (20,30kg warm up) 12-10-10x35kg
2. back squats (30,50kg warm up) 3x12x55kg
3. leg curls 3x12x40kg
4. cable lat pull down bilateral 3x12
5. cable chest press 3x12
6. leg and hip raises decline bencg 3x10
7. RDL 12x60kg 10x70kg 8x75kg
8. leg extensian 12-10-8
9. jack knife with medicine ball 3x12x5kg
10. one arm dumbbell row 3x12x27,5kg each hand
11. leaning lateral raises 3x12x10kg each hand
12. rare delt machine 3x15
Light and easy, for one hour exatly. (ye, I should do better, but I don’t want to hurry too much, it’s my happy hour 
)
I don’t know why exatly, but I have more and more strength and stamina every day. As I discovered for myself last year of training is not to wait to fully recover , I need to stay in how could I say "working regime’', to rest no more than one day.
After two rest days I have less motivation and less stamina.
I don’t do deload periods. I tried one day to deload but I couldn’t resist. :). Just dose the load day by day despite of my currant condition, but never fall back from the weight that it’s already achieved for 8-10 reps.
A video of incline benching, a month ago. I have no idea why I picked up my butt from the bench but when I saw it, I fixed it for the next set. May be because the bench has too long seat for my proportion, I prefer short and hard seats. Whatever.
Excellent exercise-do not require any machine or many weights and it’s great for people who are not good in back squats like me. May be you’ve been seeing a different type of performing- very wide stance like lunges, but I saw this one lately in a youtube coaching channel and it’s definitely the best form - so much activation of glutes and hamstrings and all…
Bulgarian split squat.
I couldn’t finish the set of my right leg- failure comes pretty easy even without added weights.
That’s some strange music for a gym
Bulgarian radiostation 
I HATE split squats but did them consistently for 3 months when I couldn’t squat a couple months ago. I still hate them 
Eastern Europe has a way of making hard things harder 
You have no idea how right you are, not just in the weightlifting …
I was going to major in Russian/Eastern European studies, so this meme really rang a bell. They should show this in history class
Well. it’s not so funny when you live in this shitty country and everything goes worse and worse . :).
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29.10.2019
supersets and triple sets
1. pull ups 3x8
2. seated chest press machine neutral grip for triceps 3x8
3. hyperxtensions for glutes 3x20x15kg plate in hands
4. sumo/hybrid deadlift (70kg warm up) 3x80kg 3x90kg 1x95kg 3x1x100kg 
5. leg extensions 15-12-12
6. weighted sit ups 3x10x15kg plate overhead
7. sumo/hybrid deadlift 3x5x80kg
8. peck deck machine 3x12
9. cable lat pull down bilateral 3x10
10. lateral dumbbell raises 3x12x(2x7,5kg)
11. cable triceps push down bilateral 3x8
12. kettleble squats 3x15x33kg
13. calf raises on seated leg press machine 20-20-15x90kg
So… My stance for deadlift is not wide as sumo. As far as I know it’s called hybrid.
My ego lifting won today, I had no reason to try 1 RM but I wanted :). Not great, not so terrible, this is a barbel that I can pull every time everywhere, so it’s not so heavy but form is far from perfect.
Agreed 100%
This time I hold my breath and keep the pressure, so the lumbar area is neutral, but my shoulders and upper back drop. Need to squeeze the lats and traps.
I used mixed grip, no straps (they just hang on the wrists)
Could be better, just wanted to see my currant max.
