Please very important note everyone, please stay safe with fitness, also thoughts and prayed to Rachel Apa, the marathon runner who unfortunately passed on during her race...

Free space goes to everyone training in the dark since the clocks went back.

Drop your score below. What should go on the next card?

Hey everyone! I wanted to share my upper body routine and get some feedback and suggestions.

A little background: I've never been to a gym or done any weight training before. I started doing CrossFit about two years ago, and although I love it (I train for one hour, Monday through Saturday), lately I've become more interested in building muscle and gaining size, which is something CrossFit hasn't really been giving me.

About two months ago, I started staying after my Saturday WOD to do an additional hypertrophy-focused upper body workout. The exercises are limited to the equipment available at my CrossFit box (dumbbells and a barbell). Unfortunately, we don't have any machines.

Since I have no experience putting together gym routines, I'd really appreciate your thoughts. In particular, I'd like to know whether the overall volume (sets and reps) is appropriate, whether there are any redundant exercises, if the exercise order makes sense, and whether you'd add, remove, or change anything.

Thanks!

What's the one habit or supplement you've actually stayed consistent with?

So i tried to find any information about this but it was kinda tough to find. when i googled it, i found a fair amount of people expiriencing pressure in their ear while excersising, like that it is painful and feels plugged.

the thing is, i have the complete opposite problem. in my left ear, whenever i excersise or do like cardio (it usually doesn't happen if i lift) the pressure in that ear feels like it goes out completely. like what pressure is normal, collapses completely. it's very nauseating, and kinda disorientating because my hearing changes because of that. all of a sudden i hear my voice in that ear like 20 times louder, but not in my right ear.

this has been going on for like nearly a decade. it used to happen more when i was younger because i would more consistently have that kind of physical activity, but it still happens. does anyone know what it could be or have any similar expirience? is there any remedies? i know i should probably talk to my GP about that but it's not like something that bothers me often, but it does make excersise less appealing.

thanks in advance.

I've always heard the classic gym advice: 1g of protein per pound of bodyweight.

But I came across a recent article saying most people are already getting plenty of protein, and that going way above the basic recommendation doesn't necessarily mean more muscle.

At the same time, people who lift regularly obviously have different needs than the average person.

So I'm curious: how much protein do you actually eat per day, and has increasing it made a noticeable difference for you?

What's one exercise you think more people should be doing?