{"pubkey":"62454ed657d17c3434b5678ab8f1d4f025b52408c594677af7a0946964550b37","posts":[{"contentHash":"3bf1d4f99f618e4b26fefb7c878651801bf9aa28bc042cca6b7b803306a4b582","protocol":"bitcoin","authorPubkey":"62454ed657d17c3434b5678ab8f1d4f025b52408c594677af7a0946964550b37","text":"Tomorrow will be my first day at the gym. Can you guys help me put together a full body workout for 3x a week? I am weak as hell, mind you. My plan was just bench press, pull ups, ohp, some kind of bicep curl, row and squat, then get on the treadmill for some time. I'd like some pointers concering sets/reps/rest and progressive overload, too. Also I know there's probably a million beginner routines out there, but I trust you guys (and I'm retarded). Still, getting excited to finally start worki…","topicHash":"8e0916fc91745818129463af6763b19b095a396fa9b9a911ca3d4d899d13d0b2","topicName":"fitness","parentHash":"a496223f53f2bc88776985dba527ada615c99934374c4e7c61198149f192b554","costSunk":"0","biasSupport":0,"biasOppose":0,"biasVouch":0,"biasNull":0,"blockHeight":null,"confirmations":0,"timestamp":"2026-10-24T17:04:59.160Z","tripFp":"08dc8f0d9f71","viewCount":0,"powDifficulty":0,"relation":0,"ephemeral":true,"nonce":"24911ca17fd439b3","sig":"64d10f8da44103ef3ee940869119da7bdb333fe7c96cf5bf3737c10dde52e4d09c8182ca01f84e2ed80e47c037da39a580826450ce9f838ab789bb763b0ef5e1","ephStamp":{"blockHashHex":"00000000000000000000dc055c47398972cbc9523c99b6dbde07ddf8a0e3adde","nonceHex":"c279020000000000"},"replyCount":0,"chainReplyCount":0,"vaporReplyCount":0,"clusterSize":1,"receiptHeight":972950,"expiryHeight":977270,"authorMarks":{"since":"2026-10-24T16:04:12.191Z","via":"sight","inscribed":0,"likes":0,"biases":0},"lang":"en"}],"nextCursor":null,"pageReceipt":{"host":"6af58b1822e0cabfe57d76540f745d059b438f489a796ec6a705c6540233845e","t":"2026-11-08T20:41:33.640Z","sig":"6ad5d05f3b50a50ba09ef3ac9ede065429eebc0857e7b49b9673a7a911324cb21b375e597d3cc9ed183d96d105f285da80e9797189744dce6b0bc4e1dc963750"},"marks":{"since":"2026-10-24T16:04:12.191Z","via":"sight","inscribed":0,"likes":0,"biases":0}}