Lifting Heavy Things Up

[olive stump]

lol

[quaint elk]

LETSGO

[olive stump]

@calm dragon

[calm dragon]

yeye found it

[quaint elk]

ok so

I can't extend my arms

[calm dragon]

i legit barely remember shit about threads after we nearly nuked it when disc added it as a feature

[calm dragon]

Tell me about it

sat full cradle mode on bus home

[quaint elk]

ya

Feels great ngl

[calm dragon]

Been stretching my arms for 3 hours trying to make my biceps not become a rock

[quaint elk]

Blasted the backies

[calm dragon]

ikr it's so good

[quaint elk]

Blasted the arms

Bunch of drop sets to feel good

God I love drop sets

[sullen willow]

zine do you know you caloric base?

[calm dragon]

I only dropset my triceps :

[calm dragon]

My maintenance?

or

[sullen willow]

ye

[calm dragon]

Nah not really but rough estimate would be in the 2500-3000 range

[sullen willow]

not an estimate, but tracked

[sharp mica]

literally 4 of us

[calm dragon]

Nah, it's so hard to use the trial and error system when there's a meal a day I don't know the macros of

[sullen willow]

one of the best things about the iwatch. get a consistent data stream if maintenance calories

[calm dragon]

Hand in hand to wonderswoleland

[sharp mica]

I need to buy like

wireless headphones

everyone at the gym has them

[quaint elk]

We'll convert them

[calm dragon]

Yah I mean I'm planning to do like 2-3w of full tracking cooking all my food myself again

[quaint elk]

Get the Sony wf-1000xm3 or 4 whenever you can afford them

[calm dragon]

And actually trying to nail it quite well

I'm an airpod andy

[sharp mica]

yeah EVERYONE

has fucking

airpods

[calm dragon]

they're dope tho

[sharp mica]

its rediculous

[quaint elk]

Too expensive imo

For what they are

[sharp mica]

I just have bum ass headphones

[calm dragon]

I do not have a 2nd pair laying around because a newer one came out

[sharp mica]

[sullen willow]

even with a full day of physical work i’m at 1900 burned total at 5pm

[calm dragon]

[quaint elk]

Burned or burned + basal rate?

[calm dragon]

Yah was gonna ask

[sullen willow]

so if you’re actually trying to cut i’d suggested tracking

total

[calm dragon]

Yah I mean realistically ye I can just sit my ass at fucking

2200-2300 intake

and I'll probably drop

and then reduce a bit more as the weeks go by

[sullen willow]

our bodies adjust

[calm dragon]

Ye ik

I mean don't get me wrong ye, I've dropped uhhh

8kg now? since the start of the year

[sullen willow]

so 6 months ago it would have been 2200 cal

[calm dragon]

And that makes it uhh, 22kg since dec 2021

[sullen willow]

nice

drink more water

[calm dragon]

Nah I drink a fuckton of water already

[sullen willow]

avoid booze and liquid cals

[fervent hatch]

Just do what I do

[calm dragon]

ye ik basic tips man dw

[fervent hatch]

Be hungry

If I’m not hungry I don’t eat

[calm dragon]

Literally only thing about dieting that I don't really know is my own maintenance rest is bueno

I know what to do and how to do it

[sullen willow]

i fast never hungry. food just fuel

[fervent hatch]

How do you find out your maintenance intake

[calm dragon]

Aslong as I hit my protein intake without eating disgusting amounts of kcal I'm happy

[fervent hatch]

I’ve never counted anything but protein

[sullen willow]

legit an accurate fitness tracker

[fervent hatch]

I got a step counter

[calm dragon]

Trial and error is the common way shit to do it

[sullen willow]

iwatch is rediculous at tracking everything

[fervent hatch]

[sullen willow]

so that plus my glucose cgm i can tell you every insulin spike I created

or where my liver freaked out

and dumped glucose

[fervent hatch]

Damn that’s legit

Do you do any turmeric shit for your liver

I used to take curcumin pills but I’m thinking of just doing tumeric tea again

[sullen willow]

nah

the glucose dump generally only happens during hiit

[fervent hatch]

Oh gotcha

Yea that makes sense

[quaint elk]

like good?

and is it actually correct?

[sullen willow]

the frustration come when i, for whatever reason, all of the sudden have higher than normal insulin sensitivity and drop sugar low. legit drink all my calories back in juice

[sullen willow]

yes

[quaint elk]

i wanted one but idk if I trust watches/electronic devices to track ym shit

my shit**

[sullen willow]

for the price it can’t be best

[quaint elk]

aaight

added to the list

[sullen willow]

sleep tracking as well

[calm dragon]

When u guys say iwatch I assume u mean apple watch ye?

[sullen willow]

yea

[quaint elk]

i think so

which version do you have scath?

[fervent hatch]

I think my uncle got one of them

[calm dragon]

ye can't stand it unfortunately bec it's too light and I already wear a watch

[fervent hatch]

G shock?

please tell me it’s not a gshock

[quaint elk]

@sullen willow reckon that the galaxy watch is as good as the apple watch for tracking shit?

it's like half price in brazil

[calm dragon]

what my watch?

[fervent hatch]

Yea lol

[calm dragon]

hell no brother

[sullen willow]

no idea. apple has their shut dialed in.

[calm dragon]

it's a neat victorinox

[sullen willow]

i have the 7 series

[fervent hatch]

Those are so popular in the military and it’s gross

[calm dragon]

and I have a cheap ass seiko kicking around somewhere

idk if I leave the house and don't have it on me I feel naked

[fervent hatch]

[fervent hatch]

Yea after wearing shit for so long taking it off feels weird af

[sullen willow]

was above my average vo 2 max yesterday.

i’m a sucker for data driven performance

so the watch let’s me geek out and monitor rest and recovery way better

[quaint elk]

You may not like it, but this is what peak performance looks like

Jk I shouldn't have caved and eaten fucking taco bell

[calm dragon]

This is that zac efron baywatch diet

(with a nice side of tren)

[sullen willow]

cod & brocci?

[quaint elk]

nah it's some local fish

don't remember its name

[sullen willow]

i wish we had local seafood

[quaint elk]

catfish

wait no

crawfish, that's the one

[sullen willow]

nope

cow

that’s local

[fervent hatch]

@quaint elk samesies

[quaint elk]

looks great

fucking love asparagus

too bad it's expensive as shit in here

[fervent hatch]

Yea I only get it on sale

Otherwise it’s a rip off

Pork loin is goated tho

[quaint elk]

is that pork tenderloin

ya

fucking goated

[fervent hatch]

So much bang for your buck

[quaint elk]

was looking at it on the supermarket

thought about getting it instead of fish

but fish easier to eat so

[fervent hatch]

It’s my go to pork protein nowadays I can’t stand fish

I’m from Middle East no fish only goat

[quaint elk]

fair

i dont understand how people dislike broccoli

so fucking good

actual goated veggie

[calm dragon]

goat juicer veggie

[sullen willow]

one of our vacations we went to the outer banks in NC. ordered loberster & steak. the lobster was amazing. the steak was awful. so spoiled by midwest cattle farms

[calm dragon]

I'm a broccoli and spinach addict

[quaint elk]

damn beef is that good over there?

[quaint elk]

dark veggies lover

[sullen willow]

mouthwatering

[quaint elk]

people be eating lettuce when they could be eating kale or spinach

[sullen willow]

asparagus grows on the side of the road out here. lol

[quaint elk]

god damn

[sullen willow]

don’t think you want the car exhaust that comes with it

but you’ll see old ladies picking it

[calm dragon]

Just use some soap

[sullen willow]

we used to just buy 1/2 cow and keep it in the freezer

[calm dragon]

big ahhhh freezer

[sullen willow]

freezer chest yea

next home will be a farm. rent the fields out

put up a building for dog training and finish the garage gym

[fervent hatch]

I like broccoli carrots peppers onions kale parsnips celery potato asparagus green beans cauliflower eggplant corn turnips cucumbers peas cabbage and bean sprouts everything else is trash don’t @ me

[sullen willow]

grow our own fruits and veggies and just avoid people.

[calm dragon]

I see no tomato very sussy

[fervent hatch]

My sister does that once I get my own place I wanna do a vertical garden

[sullen willow]

no tomatoes no jalapeños

wrong

[fervent hatch]

F tier food only good stewed or in salsas

[calm dragon]

no black beans

[fervent hatch]

Beans are a vegetable?

[calm dragon]

mf u typed green beans in your text

[fervent hatch]

Also peppers cover jalapeños

[calm dragon]

are u just racist or

no likey the black beans

[sullen willow]

lol

[calm dragon]

We just coming up with excuses to exclude them

[fervent hatch]

I consider beans like rice but yea

They goated

[calm dragon]

[fervent hatch]

Almost all beans is good

[sullen willow]

i missed peppers

weird seeing it after carrots

[calm dragon]

ye black beans are goated, chili con carne goat meal

[sullen willow]

brain didn’t compute

[fervent hatch]

Carrots so good

[sullen willow]

cause they’re all sugar

[fervent hatch]

Dip in hummus mouth bussin

[sullen willow]

like a 99 out if 100 on the glycemic scale

[fervent hatch]

Yea but they got vitamins at least

[calm dragon]

yah but they weigh like fuckall and have a ton of water in them no?

[sullen willow]

fucking dr tried to kill me with them

[fervent hatch]

Plus if you get the unpeeled ones

They cheap as fuck

[sullen willow]

eat all the carrots you want. don’t have to dose for them

[calm dragon]

All I care about is kcal amount that's what gets me going

[fervent hatch]

Like a couple pounds for 1-2$

Oh yea you gotta watch sugar levels

That’s not good

Doctor wilin fr

[sullen willow]

blood sugar 🚀

[quaint elk]

dont you love clueless doctors

my flatmate is a nutritionist

she tells me major horror stories of doctors in hospitals with food

[sullen willow]

ultimately it led me to learning everything I could without going to school for it for health and nutrition

[quaint elk]

ya

i know enough to get by, but i could never tell what can fuck your diabetes and what cant

[sullen willow]

but i’m also an anomaly with they and diabetes. most drs are just happy their patient remembered to dose let alone understanding how everything works

[fervent hatch]

I moved in with my dad who couldn’t cook and got fat because all he gave me is hungry man’s when I was 13 so I just learned to cook but same I couldn’t do what you do not that knowledgeable lol

[quaint elk]

eat clean

dont overeat

dont eat too much trash food

[fervent hatch]

Yea I learned real quick as a teen

[calm dragon]

Eating good for a week straight hits like an orgams

I swear to god

[sullen willow]

it’s actually crazy what alcohol does to your system

[fervent hatch]

I was just like Holup why fat how

[calm dragon]

It's the JUICE

[quaint elk]

yeah alcohol is wild

[calm dragon]

Don't ruin my dreams

[quaint elk]

dries you up, bunch of calories, fucks everything up

[fervent hatch]

Fasting too

[sullen willow]

how a lot of diabetics end up dead

[quaint elk]

alcy?

damn

[sullen willow]

turns off your liver

[fervent hatch]

Once you get past like 6-8 hours you feel like a god

[quaint elk]

oh

makes sense

[sullen willow]

no longer producing normal glycogem

glycogen

your basal rate is based off that

now you’ve got a drug in you lowering your blood sugar and a drug in you that intoxicates you.

you go low during your sleep and never wake up

[quaint elk]

god damn that's wild

[sullen willow]

if i do drink i turn my pump off

but people don’t know that sooo the do insulin based on the 45g of carbs of soda that’s mixed in and well

[calm dragon]

it's like practically impossible to maintain a social life w/o drinking here it feels

Which is why it's great that all my friends aren't in town so I don't drink

[fervent hatch]

Just do what I do

Smoke weed

[calm dragon]

I've started doing that again recently every now and again

but I was daily smoker for like 2y

the fun part of smoking is kinda gone for me

[fervent hatch]

Ah dang

Yea I just do it like once or twice a month

[calm dragon]

Now I use it to watch shit romcoms/series and get a good nights sleep

[fervent hatch]

So I never get a tolerance and lose the fun part

Based

[calm dragon]

ye idk I like social drinking and all but I've only mbe had 6 instances of drinking booze this year

compared to the uhh 2x~ a week I had for the last couple of years

Was probably more a couple of years back alas

[fervent hatch]

That’s not that bad

[calm dragon]

Booze is truly ingrained in social life in swe so

But it's neat

[fervent hatch]

I’d always drink on an empty stomach and never frequently at most once every 1-2 weeks so never had to go hard

Is it liquor or beer?

Cuz beer fucks you

[calm dragon]

Both

mf I'm a heavyweight

like I know we're gonna throw a party in 2.5 weeks time since my friend landed the job he's been hunting for a while

[fervent hatch]

rip that’s calorie nightmare

[calm dragon]

Yep

And I know we're gonna get wasted wasted

If we're drinking from late afternoon that means I'll easily get down 5+ beers and a 700 ml vodka thing

minimum

Gonna gain a 1kg weight and get acne

[fervent hatch]

Jesus fuck

[sullen willow]

skip the beer. vodka is water. drink all the water.

slav solution

[calm dragon]

It's a vodka and no sugar redbull angle for sure

[sullen willow]

is monster available by you?

the low carb & the ultra white mix well

the NS redbull tastes too artificial for my liking

[calm dragon]

Yah but I'm a vodka redbull enjoyer

[sullen willow]

same

[calm dragon]

But I'll have w/e sugar free energy drink there is kicking around

nocco,monster, redbull

just primarily redbull

And I do agree, sugar free one aint as great

[sullen willow]

not a vodka and diet redbull enjoyer.

if i’m not giving a shit about calories. whipped vodka & rootbeer.

tastes like a rootbeer float.

[calm dragon]

We don't have root beer here

I think I liked it when I tested it tho but aint sure

if it's sugar redbull either regular or the apricot/strawberry summer edition slaps unreasonably hard

[quaint elk]

me tomorrow morning

tomorrow we bang a reign before yim in the morning

[calm dragon]

slammed nocco pre jimothy today

Who the fuck needs veggies w meat @quaint elk

True anabolic meal chicken + greek yoghurt ggez

[quaint elk]

wtf

eat your veggies

[sullen willow]

that is 🐐

[calm dragon]

Nah cba making sound it’s 1:30 am

[fervent hatch]

Midnight snack go brrr

[calm dragon]

ok nvm found a pepper will be my veggies

[calm dragon]

@quaint elk tf kinda weight is reasonable for bulgarians, I havn’t done them in ages man

[quaint elk]

idk man

gotta feel it

grab 20s and go try them out

[calm dragon]

Bro 15’s feel like death bec it’s so unsteady

[quaint elk]

there we go 15s then

[calm dragon]

See you in hell

[quaint elk]

burn them quads

burn them mfs

[calm dragon]

[sharp mica]

@calm dragonbro how can I hit upper chest

[calm dragon]

Incline

[sharp mica]

like I feel like my lower pecs are coming back but upper chest feels nothing

I'm doing DB incline

but like

[calm dragon]

Yah there u go

[sharp mica]

it's still not really hitting

[calm dragon]

Do like

1 normal, 1 incline 1 fly thing

Boom waddup chest done

[sharp mica]

ye thats what my current rota is

bench, fly, incline DB

[calm dragon]

Since ur hittint chest 1 a week do 3 sets each or smth

2-3

Bomba ez pez

[sharp mica]

maybe i do flat/incline bar

instead of with the DB incline

then again its week 2 after 5 months gains ain't gonna show yet

[calm dragon]

I mean db or bb is practically personal pref

Just hit w/e you’re comfiest w

[quaint elk]

bb for flat, db for incline

bis

[quaint elk]

@calm dragon front squats, hack squat, hammie curl, bulgarian split, stiff DL

how we feel about that

kinda what im feeling today

[calm dragon]

Sissy hack

Do it for the boys

[quaint elk]

bro

noi

no

[calm dragon]

Burn the quads

Yes

To failure

[quaint elk]

[calm dragon]

If I had a hack I’d do them every time

[quaint elk]

hack is so weird

[calm dragon]

Also hit ur fucking calves bro

[quaint elk]

you put little weight on it and it feels so heavy for no fucking reason

[quaint elk]

MY CALVES ARE THICCC

[calm dragon]

No jessy calves

THEY CAN ALWAYS BE THICCEE

[quaint elk]

true you're right

[calm dragon]

I did both standing and seated

I can barely move

Also when u say stiff dl wdym

Rdl type beat or

[quaint elk]

ya

rdl

fucking love RDL

[calm dragon]

Ok then juicer workout with calves yah

[quaint elk]

the absolute hammie destroyer

[calm dragon]

Yeah that’s why mine are destroyed

Bec I felt like fuckit add another plate see wht happens

[quaint elk]

today's workout gonna be fueled by a nice BLT sando + reign

[calm dragon]

130 rdl

Yah I hit pwo pre gim

Post jim downing a nocco on bus atm

[quaint elk]

i have no money this month

need to get paid to grab some stuff

[calm dragon]

I have no money at all I just spend as little as I can to get some enjoyment

No income andy

[quaint elk]

despairge

[calm dragon]

Aslong as my stonks go up I sell them when I run out and get cash influx to keep my caffeine addiction afloat

[quaint elk]

when is this gonna be us zine

[calm dragon]

this gon be me

[quaint elk]

🥵

tenny

[calm dragon]

daddy quads

[quaint elk]

we need branch chen quads

look at the legs on this mf

HOLY

[calm dragon]

mf

[quaint elk]

GOOD LORD IM BOUTTA BUST

[calm dragon]

how do u buy trousers

with those legs

[quaint elk]

you dont

perma wear undies

[calm dragon]

also his shoulder to waist ratio goes brrrrrrrrr

[quaint elk]

yeah guy looks insane

genetically modified chinese specimen

[calm dragon]

mf got insane genetic rng on his insertions too

bis and chest looking absolutely nuts

and nearly a full 8 pack

[sharp mica]

@calm dragonI did

facepulls yesterday

holy shit that hit my rear delts so good

I find like reverse flys don't do shit

[calm dragon]

Ye facepulls neat for upper back/rear delts

If u want real rear delt slammer do skiers

those slap

[sharp mica]

wtf that

[calm dragon]

but are a bit awk to setup

https://www.youtube.com/watch?v=jNDcT6SDJFo&ab_channel=AaronBilecki

kinda like this?

But I'd have the bench at a lesser incline

[sharp mica]

ah

ok

[calm dragon]

Those were great for me when I did them earlier this year

facepulls goated too tho

Work a bunch of supporting muscles up top too that are handy

[sharp mica]

I wanna go lift shit again today lmfao

do chest again or something

I wanna get big

[calm dragon]

6 day split vamos

[sharp mica]

not yet

[calm dragon]

I've never blown up as much as I've done in the last 4-5 months

6 day split go brrr

[sharp mica]

I don't have the muscle stamina

to go 6 days

not yet couple months or so

I'm moving to 4 next week tho

[calm dragon]

Meh that doesn't really matter ngl

Aslong as you train properly and don't add a bunch of junk volume that fucks your recovery

you can go 6day now if u want to

Literally only my hammies/calves are the two muscles that sometimes are sore before next leg day same week

That's why we stan low volume, high intensity

[quaint elk]

Hammies and quads are dead rn

I legit don't know how I'm gonna hit legs in a few hours

[calm dragon]

brother I legit looked like I was cumming on the bus

[calm dragon]

My entire body was shaking

from just sitting normally

Felt fantastic

[calm dragon]

Best way to fix being sore? train again

[sharp mica]

wdym junk volume

[calm dragon]

A bunch of volume that gets you nowhere

Training at lower rep ranges with higher intensity is better if you're worried about recovery

I do 2 top sets 3 max depending on movement

And keep it at ~7-9 on most movements, some lower (dl as an example) and some higher (calves, tris as an example)

But I try to get that shit to failure each set

[quaint elk]

Based as fuck zine

We stop at 8 fuck it

Unless we're drop set

[calm dragon]

we stop at failure

I do like 15 reps on standing calf raise tho bec high reps works a lot better bec of the fibertype that the calves are

but alas

That's like a one off kinda deal

[quaint elk]

Aim for failure at 8 is what I mean

If it's not failure by 8 we add weight yepge

[calm dragon]

and ye ik that's what u meant

[fervent hatch]

[sharp mica]

bro when are my legs

gonna stop hurting

I gotta do legs tomorrow

[fervent hatch]

Stretch fool

Literally cuts your recovery time in half

I do legs to failure every 3 days and have no problem cuz stretchies

[calm dragon]

do same but no stretchies

we ar enot the same

[quaint elk]

Consume steroids

Sleep better

Eat better

Drink water

"oh but I drink water" I don't give a shit, drink more water

[fervent hatch]

fuck your genetics I guess

Man’s gifted

[calm dragon]

I'm just not 30

[quaint elk]

Old hag

Though I'm close to oldness

[fervent hatch]

actual toxic

[fervent hatch]

This meme shows up every 3 days I swear

[sullen willow]

if you can’t squat like a slav it’s mobility time

[jaunty maple]

was looking for "toxic" to find info about boots. found this message&thread by accident. rogue discord grows more cultured by the day

lift heavy weight. sad head voice go away

[sullen willow]

no one in rogue discord actually plays rogue. at least no one that’s come to their senses.

[quaint elk]

look at this balance

so pretty

[calm dragon]

69 👀

Imma devour 120g protein worth of chiggen later and hit 200

[quaint elk]

ya

soon i eatge more stuff

theres a lot of day to be had

[calm dragon]

Is ur daily goal 270?

[quaint elk]

its a bit less actually

this is old

same protein, bit less carbs, bit less fats

[calm dragon]

200 makes me nearly bankrupt idk how u do 270

[fervent hatch]

270?????

Dog I do 100

Y’all cracked out

[calm dragon]

I aim for 220 but costs a lot so settle for like ~200 and chillington

[quaint elk]

wait carbs?

wtf

you eat like 2 slices of bread and there's 55g carbs

rice? carb

banana? carb

[sharp mica]

wtf you eating so much carbs for

holy fukc

[quaint elk]

idk i feel like it's super easy and cheap to get carbies

[sharp mica]

id get so fat

[quaint elk]

no dumbass

we get fat because we eat too many calories

not carbs

ily

[sharp mica]

have you ever heard of carb sensitivity

and besides the fact carbs = no abs showing

[fervent hatch]

I thought y’all was talking about protein

[quaint elk]

no

[calm dragon]

no protein bro

[quaint elk]

u're reading wrong bozo

[calm dragon]

I was looking at the wrong thing

[quaint elk]

180g protein

i would fucking die at 270 protein

hly shit that's SO MUCH CHICKEN

[sharp mica]

yes?

carbs are so bad for belly fat bro

ever hear of beer belly

too many carbs will fuck your body composition up

[quaint elk]

beer belly is a thing because beer is fucking calorically dense

and people drink beer thinking it's no biggie

[sharp mica]

you can get beer belly eating pizza

[quaint elk]

when in reality they're chugging gigantic amounts of calories

[fervent hatch]

Are y’all pure muscle why do y’all eat so much protein lol

[quaint elk]

another calorically dense food

[sharp mica]

its just a body type thats related to carbohydrates

[quaint elk]

2g per kilo

like

[sharp mica]

[quaint elk]

anywhere from 1.2 - 2g per kilo = gg good

[fervent hatch]

I have .5g per pound

Mfs eating like 300 pound pure muscle diets

[quaint elk]

wait who

im on 180g protein

its fine

[calm dragon]

what mauricio said 2g~ per kilo bodyweight good

[quaint elk]

im like 93kg right now

[calm dragon]

[fervent hatch]

Who’s 270

[calm dragon]

No one

[quaint elk]

nobody

[calm dragon]

I read the thing wrong

[quaint elk]

zine cant read

[calm dragon]

[fervent hatch]

Oh ok

[calm dragon]

I'm at 200-220 and brazilman is at 180

[quaint elk]

270 are my carbies

might be low on fat

but idk

maybe we do a bit of swapping around

[fervent hatch]

How much of y’all protein is powder

[quaint elk]

zero at the moment

[fervent hatch]

Are y’all actually just eating half a chicken at every meal

[quaint elk]

yep

[fervent hatch]

bruh

Tryna be the rock fr

[calm dragon]

samesies

no protein powder outside of making pancakes/waffles w it

[quaint elk]

stg is not that bad

bit of greek yogurt, bacon, fruits, bread for brekkie

rice, chicken/fish, broccy for lunch and dinner

eat something between meals

gg

[calm dragon]

I'm chiggen devourer + greek yoghurt

[quaint elk]

greek yogurt is just a hack man

fucking sick food

make sauces with it

put fruit on it

do whatever the fuck you want with it

[calm dragon]

yah add some honey to it and it's great as a snack itself

[quaint elk]

macro friendly, cheap, decently tasty

[calm dragon]

so smurf

[fervent hatch]

I like yogurt as a marinade

Indians know what’s up fr

Grilled chicken in a seasoned yogurt marinade

Goes so hard

[calm dragon]

Goes real BRRRRRR

The butter chicken I do as meal prep quite often

has a bunch and it's great

[fervent hatch]

Hell yuh

Same with Mexican/African food like grilled peppers blended up

Also real tasty and like no calories for a marinade

[sullen willow]

taco bell

[quaint elk]

Fuck no

Not making the same mistake twice in a week

I forgot to bring my lifters

At least we managed to sneak out of work early so we have music

[quaint elk]

@calm dragon I don't understand why some people don't do excercises properly

I'm watching a dude blasting calf extensions on a leg press machine

[bleak wedge]

Why did i not see this

[quaint elk]

He's just using a shit ton of momentum to get the weight up and down

[bleak wedge]

Our thread

[quaint elk]

Smh my head

Sup andrew

[fervent hatch]

Maybe he’s a crossfitter

[bleak wedge]

Bro crossfit workouts are so funny

Momentum pullups and shit

[fervent hatch]

Literally teaching people the worst possible way to exercise just so they feel good about themselves

[quaint elk]

Fucking hated those when I did crossfit

[bleak wedge]

If it works for them ig

[quaint elk]

Nah it doesn't

[calm dragon]

I've seen people do it and it looks fine

but I can see how people'd fuck it

I wish I had one of those legpresses with a seperate thing for calves, looks nice

[quaint elk]

no idea what you mean

[calm dragon]

there's a like, lower plate seperate from big one for legpress

that u can use for calves

seen some at fancy gyms in the us

[quaint elk]

oh

too poor for taht

[calm dragon]

ditto

[quaint elk]

also i almost ubered home

holy shit my poor calves

theyre trembling

shaking

[calm dragon]

They're just scared of tmr

[quaint elk]

i sat at the gym for like 5 min staring at my uber app

pondering if i should uber home or if could make it

[calm dragon]

yah I dragged my ass 200m to get to big bus depot

And then vibrated like a chaturbate streamer all the way home on the bus

[calm dragon]

[quaint elk]

ya

not fun on leg days

1.2km walk is quick and easy like 10 min max

today it was not 10 min

[bleak wedge]

Day after leg day

[calm dragon]

Wish I had my electric scooter left

[quaint elk]

now time to shit and shower

[calm dragon]

Could've used it every day to and from jimothy

[quaint elk]

shit shower foodge

[calm dragon]

holy trinity of post gym

[bleak wedge]

Real

When i used to run the post run shit was euphoric

[fervent hatch]

Or be those dudes who take violent shits in the gym bathroom

[bleak wedge]

Fighting for their lives in there

[quaint elk]

Unreal how going gym makes hormones

And you feel good

Holy shit I love living

My shoulders are fucking massive (they're the same size) my legs are fucking tree trunks (they're not)

[sharp mica]

yes

fucking

DL

is test boost

I get massive erections after DL day

[calm dragon]

Always have massive erections because I always DL

[sharp mica]

[bleak wedge]

So fucking real

[calm dragon]

Nah that's cope

It's just the serotonin from the pump speaking

[bleak wedge]

My arms are huge (they look skinny af compared to their length)

[sharp mica]

bro I have not been this addicted to the gym in a while

like I can't wait for tomorrow to hit legs and abs

[bleak wedge]

Yes

Im not doing gym all weekend probably

[quaint elk]

i know but i dont give a shit right now dude i'm fucking gigantic i could beat every single strongman in a 1v1

[bleak wedge]

Unless i go with a friend

[sharp mica]

I gotta figure out tho where to do the leg raises I dunno if theres a machine for it

at my gym

[calm dragon]

Tomorrow is rest day aka I'm gonna be fucking pissed and sad and angry and crying and hating life

[sharp mica]

just do like hanging ones

[quaint elk]

oh no

no machine

just grab a pullup bar and start doing them

[sharp mica]

like do you do

[calm dragon]

tell me about it I was looking particularly massive yday

[sharp mica]

knees to chest or

legs straight out

cause I never did them before

[quaint elk]

knees to chest if you cant do straight legs

straight legs if tyou can do them

[sharp mica]

do they hit all abs or just lower

[bleak wedge]

Oh leg raises like for core

[quaint elk]

mostly lower abs but they do hit everything

[bleak wedge]

Do you not have one of those weird ass core exercise things

[quaint elk]

except side abs

[calm dragon]

oblique gaming

[bleak wedge]

Im getting lean af minalba

[quaint elk]

nice

im eating a BLT

[bleak wedge]

Im so close to abs low key

[quaint elk]

[calm dragon]

I havn't trained core in 1.5m

[bleak wedge]

Bro im gonna MUNCH my lunch once i get home

[calm dragon]

[bleak wedge]

I get core with climbing

[quaint elk]

everyday is core day zine

we squat bench dead

that's all core

[calm dragon]

[bleak wedge]

I have the most jacked fingers and forearms youve never seen

[quaint elk]

finger some girls how abouyt that

[calm dragon]

My arms are actually starting to become nice

[bleak wedge]

1 year

[quaint elk]

letsgoooo

[bleak wedge]

Low key same tho

My arms are small but theyre getting defined

Definite visible bump

[calm dragon]

My arms just look blown up

[quaint elk]

im gonna get drinks with friends tonight

[bleak wedge]

Its very hard for me to be big though so it works

[calm dragon]

still got the thiccy fat on it here and there

But atleast I look a bit yuge

[quaint elk]

do i go with a super casual business look or do i go looking like a homeless person

[bleak wedge]

Even not having tiny skinny arms is great progress

[calm dragon]

First option

first option BiS

[bleak wedge]

40 40 20

[quaint elk]

aight bet

[quaint elk]

tf is that

[calm dragon]

spitting straight numbers

[bleak wedge]

40% homeless 40% gay 20% recovering addict

[quaint elk]

fucking rainman ass

oh

right makes sense

[calm dragon]

That sounds like I need to wear a nice shirt with my black cargos

the ultimate confuse

[sharp mica]

I need some other ab exercises PPL has just leg raises but

[quaint elk]

ab rollout

[sharp mica]

esra gave me some ideas

[calm dragon]

hataro you're so addicted to core bro

[sharp mica]

wtf is ab rollout

[calm dragon]

You use ab roller ig

[sharp mica]

?

zine core is my least worked/developed thing and my posture needs fixing

[quaint elk]

https://tenor.com/view/ab-wheel-abs-hard-workout-gym-gif-13385380

[calm dragon]

same but posture is fixed by back not abs

[sharp mica]

not true at all

[calm dragon]

And who tf cares if you do abs 12398173123 times a day

[sharp mica]

back/core

abs literally hold your spine in tact

?

[calm dragon]

need to be lean as to get properly visible abs

[bleak wedge]

Just do chest and claim that will fix it

[calm dragon]

Ye obv

but if you wanan get a better posture working upper back/spinal erectors bigger impact

4sure

[sharp mica]

well getting lean is not the hard part I just want a vcut so girls want to suck my cock

[calm dragon]

Atleast what mr doc has told me

[quaint elk]

I feel like you get more bang for your buck if you just deadlift and squat ngl

[sharp mica]

[quaint elk]

squat, deadlift, oblique work

that's about it

[calm dragon]

iirc squat/dl don't have a lot of activation on abs no?

like compounds in general

[quaint elk]

brace your core mf

[calm dragon]

That is if u wanna grow them ye

YEAH I WEAR A BELT FOR THAT EXACT REASON MF

https://tenor.com/view/travis-scott-belt-gif-25195876

[quaint elk]

BREATHE IN

HOLD

BIG SQUAT

[calm dragon]

IT'S TWO DAYS UNTIL NEXT GYM SESSION MAN

TWO DAYS

[sharp mica]

[calm dragon]

That and my acc just got bananad

Despair moment

[sharp mica]

ok todays last day I eat shit

I start eating clean tomorrow onward

[calm dragon]

ah reminds me it's chiggen oclock soon

[sharp mica]

I just had fish and chips

at least its a healthy protein

[sullen willow]

100% they do

[calm dragon]

not a lot iirc

[sullen willow]

you’re not lifting proper if they’re not fully engaged

[calm dragon]

fairly sure emg data doesn't support that

but I might be wrong

[sullen willow]

actual barbell movements are ridiculous with how much they activate when done correctly.

people just ignore it, toss a belt on and say fuck it

[calm dragon]

That's a study from 2014 on rugby players squatting

less than 20% activation is generally speaking, fuckall

Defo does activate and you can probably do it a bit better, but it's far from actual proper activation of the ab area

[sullen willow]

I can’t read that shit on mobile. lol

[calm dragon]

uhh

p much

a squat activates the abs less than half the amount a normal situp does

tldr

[sullen willow]

squats are not a core workout. they are a core stability work out that people ignore by putting a belt on

[calm dragon]

Not saying it doesn't, just very little and barely comparable to actual ab training, esp since you're not squatting enough to actually train your abs

unless you're doing some insane amount of reps

[sullen willow]

if you want to just activate abs do an ab workout.

[calm dragon]

yah

Just saying, you can't really say "just squat" to build abs

Since it's really really ineffective

[sullen willow]

barbell movements are really effective at activating everything when done correctly. do a proper 5x5 program with just the basic lifts and see how sore everything is

[calm dragon]

Yeah but no tho

Science shows it's really not that good at activating abs?

[sullen willow]

are you trying to get strong or pretty?

[calm dragon]

Brother I'm not arguing what I'm doing

I'm arguing objective information on what is good for activation or not

[sullen willow]

i’m not either. isolation workouts are going to activate muscles ofc

[calm dragon]

Ye but like the activation of the abs is like pitiful if hollistically in a compound movement

Sure, it defo activates them

[sullen willow]

that does not always make it the best for increase strength

[calm dragon]

But like, baaaaaarely

It's there for stability for sure

[sullen willow]

does your back get sore when you squat?

[calm dragon]

Not very no

But erectors are there ye for sure

[sullen willow]

use a belt?

[calm dragon]

Scath what are u aruging

I don't get it

[sullen willow]

you’re saying core isn’t active. if you’re using a belt and your back is sore you’re not engaging your core in the squat.

[calm dragon]

No I'm arguing science says core isn't really getting worked during a squat

I'm not talking from my own exp here

I'm talking from scientific studies being done on people squatting

and reading data

on the activation of the muscles

It's not personal exp

[sullen willow]

ofc not. you’re making it sound there’s no impact in the core & that’s just not the case. you can’t physically isolate just the part of the body below the waste when you have 300lbs on your back

[calm dragon]

I'm saying the impact isn't big

It's really not a lot of activation

Whether you believe that or not, I'm gonna side with what the studies say

[sullen willow]

like saying grip strength isn’t important with DL. let me get my straps out.

[calm dragon]

Those are two entirely diff things ye

[sullen willow]

nope

if your core can’t support the weight you’re not squatting it

[calm dragon]

Agreed

But the activation and the muscle required to do so

Is not massive

Once again, I'm not saying they aren't activated

And that they're not being used

But, saying that you get a lot of activation from it is literally straight up not true

[quaint elk]

I'm trying to get pretty strong wink wink

[quaint elk]

I feel like it's enough ab work for me not to do any additional work you feel me?

[sullen willow]

^ this

[calm dragon]

For sure, you do you king

[quaint elk]

[calm dragon]

YEAH SO WHY ARE U FLAT EARTH ARGUING AGIANST ME SCATH

[sullen willow]

unless you’re going for figure comp

you’re they one saying it’s not a lot of activation

what is lost in translation here

[calm dragon]

AKJSDAKjdad

You know what

Sure

W/e floats your boat

[sullen willow]

if it’s enough to satisfy working the muscle group is that not a lot?

or do I need to isolate the left and right hypochondriac regions for it to be a lot

[quaint elk]

I think it's like doing uhhhh

Squats vs leg extension

Sure squats work the quads

But leg extension works it a lot harder

Some people will do leg extension, some will not

iirc Clarence Kennedy doesn't do any leg accessory and the man has MASSIVE legs

Your mileage may vary or something like it

Those legs? Purely squatting 9x/week

And a lot of juice of course

[sullen willow]

of course. there’s also a rather noticeable differences in trying to get definition and visible gains vs getting strong geared towards performance

[quaint elk]

Ya

[sullen willow]

trying to sort out the journey you’re on changes a lot of that

[quaint elk]

Agreed

[sullen willow]

one of my friends does figure comps. she not gotten any faster running her dogs in agility

[quaint elk]

I'm pretty sure some bbuilders don't do any additional core work

[sullen willow]

back always stiff after running

[quaint elk]

It's really something that's like

[sullen willow]

depends on the cycle. 😂

[quaint elk]

How does your body react to ab work?

And go from there YEP

[sullen willow]

how bloated is my gut

natty ones do abs

[quaint elk]

Get that hgh gut

[sullen willow]

i’m in the old man strength phase of my lifting.

best bang for the buck and get in and out. can’t be arsed isolating shit

[quaint elk]

Old man strength is real and scary

[sullen willow]

i can out sprint high schoolers still

i ran a 3:98 marathon. prior to shoulder I could DL 425 at 173lbs. that’s a pretty good ratio

got that natty slav testosterone. every time I get blood work they think i’m on t.

i still struggle focusing on core and stability in my lifts. it be what it be.

i wish I had pool access. missing swimming and running in the water

[bleak wedge]

Bro what the fuck are those

[quaint elk]

juicy legs

i want them

[sullen willow]

less juice, more squats.

some people just got them thicc legs

are you still biking @quaint elk

[quaint elk]

not since i moved

waiting on the next move to bring my bike with me

[sullen willow]

gotcha

I started steady state running with the dogs. trying to build up their heat tolerance and balance out all the sprints we do

[quaint elk]

doggos

[olive stump]

@quaint elk @calm dragon

We love Joey swoll

[quaint elk]

HOLY

Man is out for blood with facts

[calm dragon]

saw news about thsi before it was fucking great

Also yeah joey swoll the goat

[quaint elk]

They're gorgeous

[sharp mica]

Ye scaths dogs are the best

[sullen willow]

we’ll get to 7/7:30 min miles by mid summer

[bleak wedge]

solid speed

oh hes not gonna read that

whatever

[sullen willow]

in 90 degree heat and stupid humidity

i can choose what ai read. 🤣

[fervent hatch]

Tuna salad is best broke meal prep

[bleak wedge]

Just had a 1k cal borgir

[sharp mica]

[bleak wedge]

yeah and now im hungry

awesome

[sharp mica]

[sharp mica]

Bruh Ngl I think I did something to my legs

Like it isnt sore it actually hurts to squat rn my muscles really tight

I think we do these sets no weight just bar

[quaint elk]

I gymmed

Am happy

gymmed all week
saw friends
talked to cutie
gymmed on weekend

WE ARE WINNING BOYS

[sharp mica]

Yeah at least I got a session in although disappointed with squats

[calm dragon]

Sounds like u might’ve gone too hard and gotten an inflammation in your muscles

[calm dragon]

gymmed all week now time to to out

[sharp mica]

I didnt go that hard tho

[calm dragon]

Then gg leg broken

Unlagi

[sharp mica]

I went super light today and they stopped hurting after second set. I didnt do leg press just squats

But it was like really painful. Felt like my quad was gonna pop

[quaint elk]

Idk, happens

Take it easy and light

[fervent hatch]

If something hurts don’t do it

There’s a difference between tension and pain

Pain is no bueno

[quaint elk]

Yeah tension is what happens between me and your dad

Pain is what I inflict on your dad

[fervent hatch]

Gonna take your dad out of Brazil so he thinks he’s getting a better life in America then drop him off in Ohio

[quaint elk]

My dad is out of Brazil boxo

Bozo