The programmer and his woman

You turned to the fat guy and said seriously, "Hey, Fatty, did you see that? Now you know why the coach wants you to find a partner to practice with. The coach said that the bench press is a dangerous exercise and needs someone to help watch over you. I'll try doing a few bench presses first, and you can help me see if the movements are standard and if there's anything that needs improvement. Then you can do it again and I'll watch over you."

I lay down easily, holding the empty bar and trying to lift it lightly. I didn't expect that the empty bar without weights was also quite heavy, and it felt at least 30 to 40 kilograms. I laughed and said, "Oh, Fatty, it turns out that this empty bar is also quite heavy. No wonder the skinny guy couldn't breathe just now. But don't worry, this weight is not a problem for me."

I gently put the barbell back in place, turned to the fat guy and said, "Haha, we forgot to add the weight plates. It seems a bit unkind to lift an empty bar like this."

The fat man also laughed: "Yes, Brother Dong, we have to add some weight, otherwise it will be too unchallenging."

I patted his shoulder and said, "That's right, Fatty. But don't underestimate this empty bar. It also has its weight. You'll know I'm right when you try it later."

The fat man asked curiously: "Then how many weights should we add?"

I glanced at the weight plates on the ground. There were five kilograms, ten kilograms, and twenty kilograms. I was a little hesitant because I had never tried it before. But when I saw that most of the other barbells next to me were hung with five kilograms or ten kilograms of weight plates, I thought to myself, let's start with ten kilograms. I called the fat man over and pointed to the weight plates on the ground and said, "Come on, Fatty, let's add these ten-kilogram weight plates. You take that one and I take this one." As soon as we got the weight plates in our hands, we both felt its weight. The fat man immediately said in surprise, "Oh, Brother Dong, these weight plates are not light. Are you sure you can add them to both sides?"

When I heard him ask this, I got excited. I felt that I was quite strong and wanted to try the 80-pound weight. So I took a deep breath and said confidently, "No problem, come on."

With two clear "clang clang" sounds, the 10 kg weights on each side were firmly hung on the barbell. I quickly calculated in my mind that the barbell itself weighed 40 kg, plus the 20 kg on each side, the total weight reached 80 kg. Although this weight is not light, I believe that it should not be a problem for me to lift 80 kg horizontally.

I held my breath and carefully recalled the key points of the movements the coach had said. Then, I exerted force with both hands and lifted the barbell steadily from the rack. I lowered my shoulders and tightened my shoulder blades to keep my body stable, then slowly sent the barbell down until it gently touched my chest. Then, I took a deep breath and pushed the barbell up with force. During the whole process, I maintained a steady breathing and rhythm, feeling the strength of the muscles flowing through my body.

After doing several bench presses in a row, I felt okay, so I relaxed my tense nerves and planned to continue challenging myself. However, at this moment, my mind began to wander, and I couldn't help but think of the skinny boy lifting the barbell just now, and his funny look hanging in the air by the equipment. I couldn't help but laugh, but this laugh actually made me lose my strength.

The barbell was halfway up, but I suddenly lost strength in my hands. I tensed up and tried to support my arms, intending to put the barbell back on the rack. However, I couldn't use any strength now. Fortunately, the barbell hadn't pressed down on my chest yet, so I could still shout, so I hurriedly shouted "Fatty".

"Fatty, Fatty, it's no longer possible, please help me quickly, I have no strength left, hurry up, hurry up!" I shouted anxiously.

After I shouted this, I felt like I had lost all my strength. My wrist suddenly felt sore, and the barbell slowly pressed down on my chest uncontrollably. The fat man had been holding the barbell gently to protect me. He also felt the weight on his hand, and then he realized what was happening and shouted.

"Oh no, no, what happened to Brother Dong?" Seeing this, the fat man hurriedly helped to lift him up.

We worked together, he pulled up hard, I tried my best to lift up, and it took a lot of effort to finally put the barbell back on the rack. I breathed a sigh of relief and felt that my whole body was wet.

At this time, Coach Wei also ran over after hearing the noise. He looked at us and said seriously, "Oh, what happened? It was so dangerous just now! You should try it, don't add so much weight at the beginning. I forgot to tell you, don't add so much weight at the beginning of practice, start with the lightest weight, and then try to add more weight when you feel you can do this weight."

The coach paused for a moment, then continued, "No matter what project you two are doing in the future, do ten in one group, and no more than two groups at a time. If you do too much, your muscles will become sore and weak, and you will not achieve the desired effect of exercise. Also, the person doing the protection must always pay attention and not be distracted. Do you understand?"

The fat man scratched his head and said embarrassedly, "I know, coach. I'm really sorry for what happened just now. I was so busy looking over there that I didn't notice Dong Ge's side."

I followed the fat man's gaze and my eyes lit up immediately. I didn't know when a hot and sexy beauty appeared on the other side of the gym. She was concentrating on training under the guidance of a coach. Her curves were clear, her hips were so straight that they seemed to hold up the whole world, and her waist was as slender as a willow branch, as if it could be broken with a slight bend.

I couldn't help but look at her a few more times, secretly admiring her. Such a figure is already eye-catching enough, is she still pursuing a higher level? I couldn't help but start to imagine how much she would have to train to achieve the effect of attracting 100% of the attention wherever she goes.

I gently patted the fat man's shoulder and joked, "Fatty, you are so absorbed in watching, do you also want to have a body like this?" The fat man came back to his senses, and was not embarrassed at all. Instead, he stuck out his fat buttocks, pinched his throat, and said coquettishly, "Brother Dong, if I could have a body like this, you guys would come to 'bully' me in different ways every day."

I was instantly amused by his performance, but then I felt a little helpless. If I had known that the fat man was so "shameless", I should not have teased him. His funny look, coupled with this sudden "coquettishness", gave me goose bumps all over my body, and I almost couldn't help laughing out loud.

I patted him on the back and said with a smile, "Okay, okay, Fatty, stop teasing me. Let's just concentrate on training, otherwise the coach will scold us again." The fat man also laughed, returned to his normal appearance, and stopped his "performance."

In the following training, I noticed that the fat guy still secretly glanced at the hot beauty from time to time, it seemed that he was really attracted to her. I shook my head helplessly, thinking, forget it, let's practice something relatively less dangerous for the fat guy, so as not to distract him and cause an accident.

So I went to the sit-up area and started to work on my abdominal muscles. The sit-up bench was tilted downward, which did make the exercise more difficult. However, this was exactly what I wanted, because challenging myself to do more difficult exercises would improve my physical fitness faster.

I lay on the stool, adjusted my posture, took a deep breath, and then began to contract my abdominal muscles and lift my upper body toward my knees. Although the inclination of the stool increased the difficulty, I still persisted and did it one group after another.

Since I sit in front of the computer for a long time every day, I have accumulated a lot of fat on my belly. This bothered me a little, so I decided to ask the coach for advice on how to reduce my belly and what I need to pay attention to when doing this project.

The coach patiently explained to me the key to reducing belly fat, emphasizing the importance of controlling diet and strengthening core muscle training. He suggested that I try to add dumbbells to assist in training every time I do sit-ups, which can better stimulate the abdominal muscles and improve the effect of training.

So, I started training according to the coach's instructions. Every day I would take time to do sit-ups, and add dumbbells to assist. At the beginning, I felt a little strenuous, but as time went on, I gradually adapted to this training intensity.

After a period of hard work, I was pleasantly surprised to find that the fat on my belly had been significantly reduced, and replaced by faint abdominal muscle lines. This made me more determined to continue exercising.

But the fat guy has become absent-minded these days because of the appearance of the beauty. He always thinks about looking at the beauty and doesn't train well. He discusses the beauty's appearance and figure with me from time to time, which makes me laugh and cry.

But the fat guy kept talking endlessly: "Hey, hey, hey, Dong brother, look at that beauty over there, her figure is absolutely amazing! Really, I wonder how she trained it. Look at her wearing tights, the line of her hips is simply flawless, big, round and perky, it's simply impossible to take your eyes off. And her waist is so slender, forming a sharp contrast with her hips, it's simply a devil's figure!

Hey, Dong Ge, what man wouldn't be tempted by this buttocks? Really, I want to take a few more glances. Dong Ge, where are you? Come over and watch with me for a while, wouldn't it be a waste if I don't take a few more glances at such a beauty? "

"You watch it yourself. I can't sleep at night because I watch it too much." I said helplessly.

"What's wrong, Brother Dong? Are you looking for a wife after seeing so much?" The fat man teased me.

I ignored him, and the fat man continued, "I just want to get in shape and find a lot of wives."

"Wow, you are really ambitious, looking for a lot of wives?" I smiled and patted the fat man's shoulder, "Then why don't you come and practice quickly, and stop looking at beauties. If you want to find a wife, you must first have a good figure, so that you can attract more girls' attention. Besides, if you only look at beauties and don't practice, you are just a dreamer."

The fat man nodded after hearing what I said, as if he was enlightened by my words. He said to himself: "Yes, if you want to find a wife, you must first have a good figure. Hey, Dong brother, here I come, let's do a few more sets of bench presses, and then you can accompany me to jump rope."

The coach's personalized training suggestions are always customized according to each person's physical condition and goals. For fat people, skipping rope may be an efficient aerobic exercise that helps burn fat and improve cardiopulmonary function. But the coach believes that in my case, in order to quickly highlight the changes in body shape, the amount of aerobic exercise should be reduced and focus on strength training instead.

Although I was a little confused by this advice at first, and didn't understand why aerobic exercise had little effect on shaping the body, I decided to trust the coach's professional judgment and strictly abide by his training requirements. Every day, I devoted myself to various strength training, from dumbbell bench press to squats, from pull-ups to deadlifts, trying my best to do every movement to the standard, and strive to maximize muscle growth.

In addition to training, I also pay great attention to adjusting my diet. Every day after returning home, I will prepare a high-protein dinner, eat more beef to supplement high-quality protein and iron, and drink more milk to supplement calcium and protein. At the same time, I strictly control the intake of high-fat foods and try to avoid unhealthy foods such as fried and grilled foods.

After this period of persistence, my figure has changed significantly. The loose fat has gradually turned into firm muscles, and the lines of my chest and abdominal muscles have gradually become clearer. Every day when I stand in front of the mirror, I can't help but take off my shirt to appreciate my changes. Looking at myself in the mirror who is getting stronger every day, I feel extremely satisfied and proud.

Time flies by, and before I know it, the days pass by quietly. Every day, I prepare for the upcoming new challenges, with my heart full of expectations and longings.

As the calendar turned, I gradually felt that the day of joining the new company was getting closer. Whenever I thought about stepping into the door of that software company, I couldn't help but feel excited. I seemed to be able to smell the working atmosphere there and feel the professionalism and passion.

I am full of curiosity and expectation about the new company. I am eager to understand the working environment there, the atmosphere of getting along with colleagues, and the responsibilities and tasks I will undertake. At the same time, I am also full of expectations for my performance in the new company, hoping to show my strength and value there.

During this process, I kept looking back on my past, thinking about my shortcomings and areas that need improvement. I know that only by constantly learning and improving myself can I quickly adapt to and succeed in a new environment. Therefore, I made a detailed plan, including learning new skills and knowledge, improving my overall quality, and strengthening my communication and teamwork skills.

As the date of joining the company approaches, my excitement and anticipation become stronger. I look forward to integrating into this new team as soon as possible, working with my colleagues, and contributing to the development of the company. At the same time, I also look forward to growing and improving myself in this new environment and realizing my own life value.