#Fitness/Sport

3993 messages · Page 4 of 4 (latest)

smoky needle
#

body does this automatically to certain point

#

but being able to switch into your 'zone' powerful and calm

#

ready to generate force, and move shit

#

you can do mental exercises and simulations to get into that space

#

you can also stimmy yourself

#

stimulants like coffeine are common

#

music, etc

#

i don't recommend using them always, the lose the effect

#

use them when you really need it, you are tired, slept bad, and you need something extra to bring you up to speed

#

or if you are peaking, and going for PR

#

because it's nice if you can perform well, just based on mental arousal

#

because then you can have a powerful boost when you need it

#

i guess the 'optimal' way to stimmy and increase psych arousal

#

but i mean, you can do whatever you want, this is super minor details

#

if you enjoy doing it certain way, go for it

#

apart from it losing all effects after continuous use

#

people also stim themselves too early

#

even on the way to the gym

#

you can't keep yourself psyched up (i have to stop using aroused, most of you are not mature enough to handle it LUL)

#

for hours

#

so you lose that stimmy boost

#

so music should start when you are in gym, during warmups for main lift

#

because in that 30min window you want to be able to generate peak forces

#

after that arousal drops, you are already somewhat tired

#

but that's okay, because main part is done

#

just some easier things left, like machines/cables, isolations, smaller muscles.. or whatever

#

but again, do whatever you vibe with

#

if gym is more fun with music, do it like that always

#

compared to other stuff it doesn't matter at all ^^

#

im just outlining optimal arousal techbiques and timings if you are advanced+ powerlifter, and you are few weeks peaking

#

preparing to hit PR

#

and we all work, sometimes sleep badly, have emotional drains and.. complex and tiring lives

#

so sometimes you need to stimmy up to be able to have meaningful training at all

#

preworkout, is mostly high dose of caffeine + some other more minor things

#

it's supposed to hit you hard, and bring you back to life even if you just woke uo

#

or worked a 12h night shift

#

but that's only if you are not resistent to caffeine

#

if you are, then gg

#

there are no more powerful stimulants that are also healthy LUL

#

so my personal strategy is not never drink coffee unless I need to me stimmy myself up to superphysiological levels of aruousal

#

and usually do not use any music

#

or to bring me back to life I feel like complete shit, and know I won't be able to perform well

fallow cape
fallow cape
fallow cape
#

Yah, my main concern is not to get hearth attack by forcing throuh my limits

#

Unknowingly

visual cedar
#

Is L-carnitine scam?

oblique hull
#

Im going to gym this afternoon

visual cedar
#

Gl;hf

oblique hull
#

Going to do chest, arms and abs

oblique hull
#

Going to do 2 hours i guess

smoky needle
#

creatine is the only reliable way to boost sport performance

#

and caffeine

visual cedar
smoky needle
#

it's awesome ^^

#

protein is crucial for strength/muscle gain

#

you want 1.6g per kg of bodyweight

#

which is pretty high for most people

#

i consume around 200g of prot daily

#

which translates to around 1kg of meat

#

and meat is the best protein source

#

which means I would have to eat a 350g of meat for breakfast, lunch and dinner

#

so whey or casein (milk protien, you can buy protein milkshakes 50/30g per piece, or mix it yourself)

#

makes diet much more flexible and easier to manage

#

and you don't have to eat steaks for breakfast, if you prefer traditional breakfast foods LUL

#

consuming so much meat is not even healthy

#

and whey is basically pure clean protein, super fast to digest, very low calorie..

#

no fat or sugar (or very close to none, in isolates)

#

makes high protein dieting easy, makes builking much easier and healthier..

#

and for people that can't eat a lot, easy way to load up on your macros

#

because it's in a liquid form

#

people struggling to gain mass

#

it's also cheaper per gram of protein compared to meat

#

so all things considered, it's a staple in kitchens of strong people peepo_comfy

#

but it's just a supplement for your protein, it doesn't do anything more magical that chicken breast can't do

#

(chicken breast is another staple, because it's very low in fat, basically pure protein, which makes it a clean protein source that you can utilize during diets (cuts) or clean bulks)

#

(also healthier than red meat, and much healthier than processed meats like sausages)

#

so strong people generally optimize for strength and health

#

at the cost of taste, in some cases

#

because we also don't want to cook every day, and spend 50% of our day training and cooking

#

we want to be efficient with it, so most strong people prepare food in bulk

#

you freeze your chicken, rice and veggies for whole week

#

and some other macro combo, for variety

#

also helps with calorie counting and tracking, because meals are standardized

#

you don't have to worry mentally if you are getting fat, or you are not consuming enough calories/protein for getting stronger, or constantly adjusting your meals..

#

that's kinda how strength athletes operate

#

because you gotta eat correctly every day, and train every day

#

now if you are not an athlete, or not trying to become one

#

you can do whatever the f you want

#

but being in slight caloric surplus, eating a bit more than you spend

#

and eating enough protein is a must if you want to have strength or hypertrophy (muscle size gains)

#

how you achieve it, it's up to you

#

beginners can ignore that too, and still have gains, because they are so sensitive to stimulus

visual cedar
#

One more question: I eat a bit of hot chili peppers to boost my metabolism, is it good strategy?

smoky needle
#

but you know, you generally want to hit both caloric surplus and your daily protein

smoky needle
#

doesn't do much

#

or anything

#

if you want to lose weight, you should be in caloric deficit

visual cedar
#

Understandable 🙂

smoky needle
#

you can ask me specific questions if you have them

#

you can boost metabolism by being physically active, lifting weights

#

muscle is more metabolically active, protein rich food require more energy to digest (higher termic effect)

#

but I mean, that's all mostly irrelevant

#

you achieve weight loss trough diet

#

your effect on metabolism is very limited

#

effect of burning energy trough exercise is more dependable, but also limited

#

one of the highest contributors to TDEE (total daily energy expenditure) is NEAT (non-exercise activity thermogenesis)

#

which is energy you spend kinda figeting around in your chair

#

moving around annoyed while you wait for your bus

#

walking

#

how 'active' you are, not including the exercise

#

and that's the cause of 'metabolic slowdown' when dieting

#

some people call 'starvation mode'

fallow cape
#

I LOVE MEATTTT

smoky needle
#

'rebounds'

#

basically when you are dieting you go automatically in low power mode

#

and all you want to do is be in your bed and watch netflix

#

and that reduction in NEAT is what causes 'metabolic slowdown'

#

even tho matabolism doesn't really slow down, you still digest your food, your blood moves around, you are breathing..

#

so worry about metabolism (basal metabolic rate) is not the way you approach this problem

TDEE is comprised of BMR (basal metabolic rate), NEAT, EAT (exercise..), TEF (thermic effect of food).
Largest one by far, that you can meaningfully affect is NEAT

#

sorry if this is too nerdy and scietific, I can make a dumb down and simple version

#

I just like to share knowledge for people that can use it to develop their own programs, and change their lives

#

because there is so much confusion and misconceptions around food and losing weight

#

tldr; you consume less calories, that's how you lose weight peepo_comfy

#

if you are losing weight, you still want train like you usually do (for the most part, your recovery might be affected, so reduction in volume might be something you want)

#

and you diet on a high protein diet

#

to preserve muscle mass, and get stronger

visual cedar
#

So if I workout, I don't lose weight? But my muscles require energy/calories which don't go to fat store

smoky needle
#

you do lose weight, or well, you spend some energy

#

but that amount is fairly low

#

but it helps for sure

#

it's just that 30mins of treadmill is about 200-300kcal

#

and you can have 1000 or 2000kcal for lunch

fallow cape
#

So true

lost breach
#

what songs?

#

you can also visualize a danger

#

or even, think some colors

#

I think it was red, if you think red you can get a boost

#

to calm back think green

fallow cape
#

Ok about danger i get it. I will test thinking ablut red today

#

:Ddd

oblique hull
#

Hello folks

#

My workout yesterday afternoon recap:

Warmup

  • Treadmill:
    • Duration: 15 minutes;
    • Speed: 3 > 4 > 5
    • inclined %: 3 > 5 > 6 > 7 > 8
  • Jumping Jacks: 2 sets, each set takes 30 secondes.
  • Body squats: 2 x 15
  • Stepper: 150 steps, duration 3,5 minutes, speed: 4.

Core

  • Bench press, 3 sets
    • set 1: 25kg, 15 reps
    • set 2: 30kg, 12 reps
    • set 3: 60kg, 6 reps 🔥
  • Seated Pull 3 sets
    • set 1: 60kg, 15 reps
    • set 2: 70kg, 12 reps
    • set 3: 90kg, 10 reps
  • Lat pull down. 3 sets
    • set 1: 40 kg, 15 reps
    • set 2: 45kg, 12 reps
    • set 3: 55kg, 10 reps
  • abs: 3 sets
    • set 1: 20kg, 12 reps
    • set 2: 25kg, 10 reps
    • set 3: 30kg, 8 reps
  • plank: 2 sets
    • set 1: 30 seconds
    • set 2: 50 seconds
smoky needle
#

better peepo_comfy

#

but you are supposed to straight sets

#

not climb in weight

#

that ckimbing is warmup and doesn't count as working sets

#

i mean this works as well, if you were close to failure on all of them

#

you ideally want to go in reverse, heaviest to lightest in that case

#

so warmup lets say 2 sets for bench

#

1 set 20kg, you do 12 or 8reps

#

(weight that you can do 20+ times, but you do only 12)

#

then you do 40kg, for 8 or for 4

#

weight that you can do for 16 or 12

#

and then your working set is 55kg, for 8-10 near failure

#

so 2 easy, light, far away from failure

#

that's warmup

#

and then 3, all at 55kg, 8-10 reps

#

so first set you do maybe 9, then next one 8, and 8

#

because you are gettibg tired

#

and then you can skip your whole warmup on treadmill and steppers

#

since it doesn't do anything good

#

i do arm circles for 15sec, and start with my warmups immediately

#

since warmup is warming me up, things are novibg around, and im preparing my body for that specific movement

#

so when working set comes, im ready to produce maximal forces

#

when you feel stronger on your second or third set

#

it means you haven't warmed up, your first set should be strongest

#

also dramatically reduces injury risk

oblique hull
#

But marko when im feeling my body warmed up, i feel i can do anything easily, like that 60kg bench press for 6 reps was unexpected

#

Also cuz my stomach is still big and ugly, even that i reduced bad nutrition, i still feel the need to burn colories

#

As for the Juming Jacks it’s the first time i try it and it was pretty difficult with that duration

#

I can’t imagine myself diving directly to bench without any warmup

#

It would be risky

#

I’m afraid I could get a hernia

oblique hull
oblique hull
smoky needle
#

warmup is not treadmill

#

reread what i wrote

#

you warmup for bench in 2 sets

#

first 20kg for 8-12, so easy light weight

#

gets you warm, prepares you for bench

oblique hull
#

Empty bar?

smoky needle
#

yes

oblique hull
#

Ok

smoky needle
#

so something you can do 20+ times

oblique hull
#

that would warm my arms and chest parts only

smoky needle
#

you do onky for 12

smoky needle
#

benching is the best warmup for benching

oblique hull
#

Oh i see

smoky needle
#

because it's.. benching

#

and also important and necessary

#

to be able to lift as heavy, produce maximal forces and not get hurt

#

so light weight you can do for 20+ reps

#

you only do 12

#

so easy, empty bar

#

i do 12-8-4

#

sometimes 6 sers of warmups

#

for heavy lifts, but you get the point

#

then you do 40kg for 4-8

#

even tho you can do 12-16

#

so it doesn't tire you out

#

but you warm up and get ready

oblique hull
smoky needle
#

and then your working weight is 55kg, in 8-10 reps

#

3 sets

#

that's the actual training

smoky needle
#

20kg, 40kg

oblique hull
#

Alright so first i do warmup in 2 sets with empty bar (20kg) for 12 then 10

smoky needle
#

the heavier you lift, the more warmups you need

#

no

oblique hull
smoky needle
#

1 set at 20kg, 12 reps, or 8 reps

#

1 set at 40, 4-8 reps

#

and then 3 sets at 55kg

oblique hull
#

3 sets!!

smoky needle
#

firat 2 sets are warmup, they do not count as work

#

they are like your treadmill

oblique hull
#

Ok

smoky needle
#

just better

oblique hull
#

And why i get stuck at 55 for the last 3?

smoky needle
#

because that's the weight you want for 8-10 reo range

oblique hull
#

Alright

smoky needle
#

you can do 60 for 6

#

so 55 for 8 for sure

#

if not more

oblique hull
#

Ok i do 10-8-6?

smoky needle
#

no, straight sets

oblique hull
#

Aah 8-8-8

smoky needle
#

yeah

#

but often 9, 9, 8

#

because you get more tired

#

you are strongest at your first set

#

after that it's expected that you lose some reps

#

but you train at same intensity, same relative effort

#

all 3 close to failure

#

depends on your set to set recovery

#

it can be 9,9,9, 10, 10, 9

#

10, 9, 8

#

it's all fine

#

as many as you can do

#

weight is fixed, reps are not

#

if you do 11 that is also fine, 7 is fine as well

#

you adjust weight to stay around that rep range

#

week after week

#

as you get stronger, you will be able to do 9 reps, then 10 reps, then 11

oblique hull
#

The 60kg for 6 reps was really difficult

smoky needle
#

you increase the weight to 60, and you drop to 8 again

oblique hull
#

The music helped me to keep up

smoky needle
#

yes, because it's lower rep range

#

not sure if you get everything im saying

#

ask me if somwthing is unclear

#

but 65 would be even harder, and you shouldn't do it

oblique hull
#

I get it

smoky needle
#

you would be able to do 2-3 reps maybe

oblique hull
#

Im gonna try 50-55

smoky needle
#

and it would be very hard

#

pushing as hard as you can

#

because it's about 93-95% your 1rm, max weight you can lift

#

75% is around 10 reps

#

which is so much easier

#

and lighter

#

75% conpared to 95% is whew

#

that's why i recommend 55, because it will be 8-10

oblique hull
#

I know

smoky needle
#

there is nothing magical about 8-10, it's just neat for new people

oblique hull
#

But i wanted to tell u that 60kg was really unexpected, i jumped from 30 to it

smoky needle
#

because it's light enough to practice, and not feel too heavy and dangerous

#

but heavy enough that you improve your strength

oblique hull
#

I hope i can do that 55 without much pain

smoky needle
#

and practice lifting

oblique hull
#

My next session is going to be abour legs and abs

smoky needle
#

bench is supposed to be hard

oblique hull
#

Alright

smoky needle
#

but correct technique, controlled and slower descent

#

1s pause on the bottom, or gently touching your chest

#

and you can explode fast on the pushing, up part

#

that's powerful part

#

50-55 should be fine

#

and because you warm up for bench benchimg

#

you can skip treadmill and stepper

#

and focus your energy on benching

#

(also burns calories)

oblique hull
#

Oh I see

smoky needle
#

and you warmup like that for each exercise

#

each muscle group

#

so bodyweight squats, 12

oblique hull
#

And what about a legs session? Do i skip treadmill ??

smoky needle
#

20kg squats 8

#

40kg 4

#

if you squat 60kg

#

if you squat 150, then you start warming up with 40kg, 80kg, 120kg, 140

#

usually even more

#

especially towards the end

#

about 6 sets of warmups for heavy squats

oblique hull
#

U mean i skip treadmill?

#

Im puzzled here

#

When would i need to use treadmill or stepper then?

smoky needle
#

never? LUL

oblique hull
#

But how and why?

#

Are they useless?

smoky needle
#

yeah, for strength work

#

they are nice if you want to improve cardio

oblique hull
#

But that’s my purpose as well

smoky needle
#

lifting should be plenty of cardio when you are starting out

#

you should be constantly out of breath

#

struggling to survive

#

your heartrate should explode as well..

#

it's training

#

you can do cardio work separate from your strength training

#

as a beginner you can do both i guess

oblique hull
#

That’s what im doing

smoky needle
#

i guess

oblique hull
#

But does that mean i should specify a whole session for cardio/strength rather than mixing

smoky needle
#

yes

#

you kinda don't do both well enough to improve otherwise

oblique hull
#

🙌

#

Got it

smoky needle
#

if you run for a bit, you are exausted

#

and you don't have maximal force production for your squats

#

not just strength/muscle-wise

#

but also mentally, your psychological arousal decreses

#

you can't push as hard, because you already spent some energy on cardio

oblique hull
#

From now i shall have at least one cardio session per week

smoky needle
#

but after heavy leg day, you are supposed to be unable to move

#

and definitely unable to run afterwards

#

so best to split those activities

oblique hull
#

Alright so from now on, for strength sessions i warm up using strength materials rather than cardio

smoky needle
#

yes, that's always the case

#

important even if you do cardio in the same session

#

treadmill doesn't prepare you for benching, neither for squats

#

it improves your ability to treadmill, and overall cardio

#

now if you enjoy it, sure

#

but it's irrelevant for strength or weightloss

#

strength work usually burns more calories, and is the best thing you can do for weightloss

#

for a few reasons

#

and improves cardio as well

#

it's more cardio than cardio, because it's higher intensity

#

so your heart and lungs work harder

#

then when you are jogging

#

so you know, overall it's plenty

#

increases physical capacity in every way

#

now for other things you want to do other stuff

#

I've been a swimmer most of my life, good enough to compete

#

when i was younger at least

#

and i like riding my bike and improving my performanse as cyclist

#

to be a better swimmer, you first must swim regularly

#

and do some sport specific training you can do outside of water

#

stength training is anaerobic

#

but you know, 5min threadmill doesn't improve any sport performance meaningfully

#

does nothing for my swimming

#

now as a beginner, if you wete sedentary, and just want to get healthier, more fit

#

it's awesome

#

infinitely times better than doing nothing

#

walking is important in general, and basically mandatory for healthy lifestyle

#

im just being very specific here,

#

it doesn't help with benching

#

if you seriously train your conditioning for endurance sports

#

like after 1h of swimming, im not able to do anything strenth-wise

#

since im totally drained, I trained near maximum effort to improve, similar to strength work, you want to be near failure, high RPE

#

so they don't mix together

#

now something light to warmup + general health benefits

#

that's awesome

#

but if you sweated 3L, you are completly drenched, collapsing on the floor from exhaustion

#

then it's definitely bad to mix with leg day LUL

#

so tldr; light is fine and awesome for health

#

if you train it seriously, to improve sport performance

#

so it's actual full training, then you want it separated

#

it's important to know that it's not required

oblique hull
smoky needle
#

i don't do any cardio stuff before my strength work

oblique hull
#

That’s too rich information

smoky needle
#

well, it's kinda basic

#

if you want to be a better runner, you want to run a lot

#

and you can't run a lot and then do leg day

#

both things are serious training, and completly drain you

#

so you do things to be better at them

#

and that's how you train and how you warm up

#

and train them separatly

#

now if your want to sprinkle some mimal cardio as warmup + health benefits

#

sure

#

that's cool

oblique hull
#

Ah

#

Like 10 minutes?

#

Cuz now im doing 15

smoky needle
#

ye, whatever works for you

#

you don't want to be tired, or drenched in sweat after it

#

because your actual training didn't even start

#

you didn't even start warming up for your benching or squatting

#

just some light cardio, fast paced walking/jogging

#

for overall health

oblique hull
#

But in football they warmup with running

smoky needle
#

yeah, because football is running

#

for strength, you warm up with specific exercise you are doing

oblique hull
#

I see

smoky needle
#

so you warmup for bench benching light

#

that's what warms you up, potentiates yourvmuscles and cns to generate force

#

prevents you from injuries

#

exact movement you will be executing, but light and easy

#

and then heavier and heavier

#

nobody can bench above 100kg without warming up

#

or deadlift over 200kg

#

running does nothing for your squat

#

you still have to warm up, 40, 80, 100, 120, 140..

#

150, 160, 165.. and thats your working weight

#

for heavier squats (example)

#

12-16 reps, 8 reps, 4 reps, 2 reps , 2reps, 1 rep, 1 potentiation set

#

and you are warmed up and ready for working sets

#

last few are 1-2 reps, since it's already heavy

#

and you are warmed up, your joints, ligaments, knee lubricated..

#

your muscles ready for the pattern of movement

#

now you are just preparing for heavy weight

#

potentiating muscles and cns to be able to generate force necessary

#

basically waking up your body for heavy heavy

#

because body by deafault half-ass everything

#

you don't use explosive force to open drawers, or use computer

#

it's efficient, and doesn't use more muscle than it needs, and doesn't generate a lot of force

#

warming up is not about being warm

#

that's mostly not relevant

#

it's about preparing your system to be at it's best, at the peak of your physical capacity

#

so when you train, you push your limits and improve

#

a lot of these things are also psychological or cns related

#

for example, if you are unstable, like squating on those stupid balls

#

or on one leg

#

your body cuts force production by about half

#

because you are not stable, body thinks you will get hurt and die

#

and fall, so it limits force and is more controlling for balance

#

so part of warmup is waking up the system, and teaching it that it's fine that we bench over 100kg 😌

#

for benching I do arm circles for 15 to improve shoulder mobility

fallow cape
#

Want to confess, i failed today's workout. I've just checked in the gym and abandoned mid way. I guess i need more sleep.

#
  • Going to home with taxi
smoky needle
#

and my elbows, wrists, pecs not stretch but kinda feeling the range of motion

fallow cape
#

I will call this a trash day move on

smoky needle
#

takes me like 20s to move arms and joints around and get a feel

#

then i start warmup

fallow cape
#

2nd day for 6months

smoky needle
#

might also move hips and spine, quick check of back flexion/extension

#

to see if everything is in its place

#

depending on workours on previous days

#

maybe my lower back is sore and tight, and i don't want to have a muscle spasm during bench

#

because i decently arch my back

#

my right shoulder can be a bit..

#

doesn't matter

#

but i do what I feel i need to check and move around

#

it taks max 1min, and no effort at all

#

most of the time im in not injured, and don't require any special prep for the training

smoky needle
#

at least you tried 😌

fallow cape
#

Lazy ass

smoky needle
#

nah, it's normal, happens 😌

#

we try our best, that's all we can do

#

there are days where it simply can't and won't work out

#

and that's okie

#

progress is measured in months or years

#

days and even weeks are irrelevant in grand scheme of things

fallow cape
#

Wise words, thank you.

smoky needle
#

i even had months and years of 'relapseing' into bad habits

fallow cape
smoky needle
#

it is motivational! peepo_comfy

#

but it's also comforting

fallow cape
#

Indeed

smoky needle
#

some things are outside of our control, and we need to learn to accept that

fallow cape
#

I havent heard ur opinion about sleep.

#

If you dont mind

smoky needle
#

it's important LUL

#

shocker

fallow cape
#

Give it a number

#

7?

#

8?

smoky needle
#

don't fuck with sleep, it's not worth it

#

as much as you can get LUL

#

your body will wake up naturally, so likely you won't sleep over 9 hours

#

it's not an execat science to be able to say for everyone individually

#

just try to rest the best you can

#

7 should be minimum

fallow cape
#

Post workout 7 is not enough imo

#

At least for me

smoky needle
#

at 5-6h and there is very clear and long list of serious health consequences

#

ye i do at least 8

#

even 9

#

sleep is important

fallow cape
#

I used to sleep 12. Now 8 is max :d then i wake automatically up

smoky needle
#

for everything

#

quality matters too

#

no caffeine 5h before sleep

#

no workouts 3h before sleep, ideally 5+

#

no screens 2h before sleep

#

no food 1h before sleep

fallow cape
smoky needle
#

yeah, it fucks you up conpletly

fallow cape
smoky needle
#

cortisol rises, which is what sun does to us

smoky needle
#

at least 45 tho

#

workouts conpletly wake you up, cortisol, stress and inflammation

#

psychological arousal

#

being psyched up for training

#

not good

fallow cape
#

Ah that makes sense shouldnt have done squats yesterday

smoky needle
#

and winding down routine

#

from all the stress, work and life

#

so reading a book, something relaxing

#

so you slowly drift into sleep

#

sleep meditation

fallow cape
#

Ag cant even imagine life as you described

smoky needle
#

where you progressively relax your muscles

#

and you relax your breathing

fallow cape
#

😄 i do most of the things in oppose

#

Opposely*

smoky needle
#

so you feel weightless, fully relaxed, sinking into your bed

#

i scan my body, relaxing all the muscles in my face

#

takes me 15min at least to fully relax

fallow cape
#

You have very seductive writing skills 😂

#

I want to try now

#

😄

smoky needle
#

but i have trouble sleeping, so i have to do those things

#

you don't have to, but you should LUL

smoky needle
fallow cape
#

I dont even remember going to sleep no screen prior 2hrs

smoky needle
#

soft femine voice is even more seductive than mine, trust

#

screens have blue light, sun has blue light, and sun wakes us up

fallow cape
#

Night light dont help? Hopefully i at least use it

#

:Dd

smoky needle
#
  • screens are usually not relaxing, but causing either stress or psychological arousal of some sort
#

you are never falling asleep on your pc

#

it's not relax sleepy activity

#

it's the opposite

fallow cape
#

Yah but i do with phone

smoky needle
#

same thing, nothing good comes from those things

#

you want to dim your lighting

#

make it dim, natural, soft and warm

#

and do not use bed for anything other than sleep or sex

#

(actual medical advice)

#

bed is for cute sleepy time

#

relaxed and cozy

#

it matters, because brain registers it automatically

#

you get eepy

#

so you know, do the best you can

#

that's general advice LUL

#

winding down routine really helps

#

being all stressed, thoughts racing in your brain..

fallow cape
#

Usually my only sleep problem is i cant let go of my phone. Once i let it go i usually sleep in 10mins.

smoky needle
#

it's very violent and forced way to get into sleep

fallow cape
#

Yah i sometimes feel my eyes are dried up

#

Like a pond in desert

smoky needle
#

yeah, not good

#

try reading, meditating, something relaxing to calm you down

#

and to prepare you to gently fall asleep

#

that break is good in general, even when not sleeping

#

healthy to spend time in nature, meditate.. read a book

#

you live longer, you are happier and you are stronger

#

can't get any better than that

#

oh, cuddle a kitty to!

#

if you befriended a kitty

#

spending time with pets is also good

#

anything that reduces stress makes you healthier, happier and stronger

#

so prioritize it, schedule it in, build healthy habits

#

there are apps that can help with this

#

pay someone to relax you, like a massage

#

whatever you must, just do it

#

it's worth it 😌

fallow cape
#

Helpful tips

#

Thanks

oblique hull
#

definitely interesting

smoky needle
#

you know how some people have beauty sleep?

#

i have strenth sleep 😌

#

both for physical and mental strentgh

#

you can't get it all, and that's fine

#

we all have our place in universe

#

i specialize in moving trucks with my hands

#

and scaring people at night :(

#

even tho im a fren peepo_cry

proud flame
#

Guys make sure to get your reps in

#

Bench 2 failure

#

Squat 2 failure

#

I literally go from feeling like death after work to feeling alive after a workout

#

We ❤️ health

oblique hull
#

Im in gym

#

Today is for legs and abs

#

Now im doing standard squats machine

#

Good morning strong peeps

#

It has 50kg empty bars

winged trout
#

:0

oblique hull
#

what's up champions

oblique hull
#

My work today in Gym 05/08/2026

Treadmill

  • Duration: 15 minutes
  • Speed progression:
    • 3 km/h for 2 mins
    • 5 km/h for 8 mins
    • 6 km/h for 4 mins
    • 8 km/h 30 seconds
    • 9 km/h 30 seconds
  • Incline progression:
    • 3% for 2 mins
    • 5% for 10 mins
    • 6% for 2 mins
    • 7% for 1 min

Strength Training

Bench Press

  • Warm-up:
    • 1st set: 15 reps: empty bar (20kg)
    • 2nd set: 15 reps, 25 kg
  • Working sets:
    • 12 reps, 35kg
    • 10 reps, 45 kg
    • 8 reps @ 55 kg

Incline Dumbbell Press

  • 3 × 15-12-10 reps
  • Weight: 8-10-15 kg per dumbbel

Cable Chest Fly

  • 3 × 12-10-8 reps
  • Weight: 30-40-50 kg per side

Shoulder Press

  • 4 × 12-10-8 reps
  • Weight: 20-25-30 kg

Cool-down

Treadmill

  • Duration: 10 minutes
  • Speed: 5.5–6 km/h
  • Incline: 4-5%

Finished the session with light cardio to increase calorie expenditure and gradually lower the heart rate

smoky needle
#

12-8.. on the warmups, declining

#

straight sets on working sets

#

so 3 sets, at 55kg, 8-10 reps

#

or 50

#

warmups at 20kg, then 40kg

#

or 3 sets of warmups,

#

but the idea is warmups, increasing weight, decreasing reps

#

and then working sets all at the same weight

#

not sure if i can explain it better

#

if you use ai, i can tell you how to prompt it..

oblique hull
smoky needle
radiant locustBOT
#
TJ-Bot
Chest day, 12-8-4 warmup, 3 straight sets, 8-10 rep range. 3 exerises. (55kg bench working weight)

Here’s a simple, effective chest session that matches your structure (12-8-4 warmup → 3 straight sets of 8–10 reps, 3 exercises). I assume your working flat bench is 55 kg.

  1. Barbell flat bench
  • Warmup: Bar (20 kg) x12 → 40 kg x8 → 50 kg x4
  • Working: 55 kg x3 sets of 8–10 reps
  • Rest 90–120s between sets. Tempo: 2s down, slight pause, explosive up. Cues: tuck scapula, drive through feet, keep elbows ~45°.
  1. Incline dumbbell press (30–35°)
  • Warmup: light DBs x12 (12–14 kg) if needed
  • Working: 3 x 8–10 reps (use DBs that make last 2 reps hard — roughly 20–26 kg each depending on strength)
  • Rest 90–120s. Lean slightly back, don’t overextend shoulders.
  1. Chest finish — weighted dips OR cable/dumbbell flys
  • If dips: 3 x 8–10 (add 5–20 kg if bodyweight >10 reps) — lean forward for chest emphasis.
  • If flys (DB or cable): 3 x 8–10 with controlled 2–
- AI generated response using gpt-5-mini model · took 23.9s
oblique hull
#

So what ive done today was wrong or what

smoky needle
#

can you reread what i wrote, and what AI wrote

#

compare with yours

oblique hull
#

Ill do it tomorrow cuz now im too tired

#

Alright Good night

fallow cape
#

Are we flexing muscules here ?

#

😂😂😂

visual cedar
peak ember
oblique hull
smoky needle
#

cute ^^

oblique hull
#

Body squats live

#

Today is full cardio

#

No body build

#

Like u told me

smoky needle
#

make sure to go slow on the way down on the squat

oblique hull
#

Im trying

smoky needle
#

do not drop down

oblique hull
#

Ive done 15

#

lunges

smoky needle
#

neat peepo_comfy

#

but you know, if it's cardio day, you can do all your treadmills, steppers, rowing..

#

so you don't do them on your strength days

#

you can add some yoga and stretching

#

or whatever

oblique hull
#

Last strength session i only used treadmill at start since im still not used to im changing slowly

oblique hull
#

Im swamped in sweat btw

#

Done 30 mins treadmill

#

Distance 2.5km; speed 3-4-5-6-7-8kmh; inclined: 1-2-3-4-5-6-7-8

smoky needle
#

neat

oblique hull
#

Now i just finished push ups 2 x 10

smoky needle
#

pushups and squats bw still tire you out, and count as some sort of strength work

#

since it's above 60% 1rm

#

which means your benching tomorrow might not be as fresh and strong as it should

#

idea of cardio is swimming, treadmills, rowing.. at steady pace for few kms

#

where you are breathing harder

#

but you can still talk

#

and you do that for 45mins or so

oblique hull
#

It's been years i didn't try push ups that's why ive done today

#

Now ive tried something but i couldn't do it proeprly it's called mountain climb

#

Time to do fast high speed

smoky needle
#

neat, nice depth on both pushups and squats

#

i like that peepo_comfy

#

you can try deficit pushups

#

when you take 2 plates, yoga blocks, mats.. to create like 8-16cm off the ground

#

and then go even lower

#

underrated exercise

oblique hull
#

Let me try

smoky needle
#

you understand what im saying?

#

elevate hands a bit, so you can go down bellow hands (touching floor)

oblique hull
#

I use some objects to get higher with hands

smoky needle
#

nicely stretches the pecs

#

ye, whatever is stable, and creates some elevation

#

and go slow on the down, pause 1s on the stretch

#

at the bottom position

oblique hull
#

Beuh

smoky needle
#

and look forward while doing it

oblique hull
#

Bruh

smoky needle
#

your chest should hit the ground, not your chin

oblique hull
#

Super hard

smoky needle
#

yeah, but cool!

oblique hull
#

Ive barely done 8

smoky needle
#

especially when you go slower, and fully stretch

#

as deep as possible, pause 1s there

#

and explode up

#

because in that deepest part you are maximally stretched

#

kinda how flys feel

#

so you go there gently, feel the stretch, explode up

#

superior to normal pushups people pump out fast 30 times

#

you can make it even harder, by elevating feet

#

you can make it hit more upper chest, like inckine bench

#

by elevating butt a bit

#

so you are not straight line, but butt poking up sliggtly

#

pushups are cool ^^

#

similar to pullups! goated for lats

#

they can be used as part of your strength training in the gym

#

it's just good movement

oblique hull
#

Yeah i see but seriously i couldn't do it kinda advanced

#

Ive switched now to high knees up speed

#

For 20 seconds i had short breath

#

I thought i was gonna die

#

😵‍💫😵

smoky needle
#

don't overtrain

#

it will hurt your next actual chest day

oblique hull
#

Im not and im taking some breaks

smoky needle
#

because now you are doing strength work in your cardio LUL

oblique hull
#

My next session will be tuesday or wednesday

smoky needle
#

you seemingly can't just do 1 thing, and have to stay 3h in the gym

oblique hull
#

2 hours today

#

I finish in 15 mins

#

The strendth work ive done today is squats and pushups

#

But wasn't too much

#

Ive tried the deficit push and couldn't terminate it

#

The rest is cardio: treadmil, jump, stretch, knees up

smoky needle
#

how hot is in there?

#

you said no ac in the gym?

#

good luck LUL

oblique hull
#

It's making me generate more sweat

#

I mean It's not bad, since i keep drinking fresh water

oblique hull
#

No pain no gain

#

This is so true

smoky needle
#

i mean, kinda

#

but well focused, accurate, consistent work

#

optimized for what you are going for

#

you have provide best possible results

#

with minimal investment, fatigue, and so on

#

all you need for example for your chest day is 2, maybe 3 movements

#

45mins

#

(including warmups and rest between each set)

#

there are different training vibes, and they are cool

#

but overtraining is a thing, fatigue accumulating over time, your performance dropping

#

you get best results with surgical approach, like a machine

#

you do what you planned to do

#

and next training you add a bit weight, or 1 more rep at the same weight

#

3-6 sets, and you can go hom

#

beats 3h in the gym, doing 20 sets, but all of them are nowhere near optimal

#

eather intensity is completly off, loading doesn't make semse

#

no proximity to failure, under 60% 1rm

oblique hull
#

3 hours was just once

#

Today ive done 2 hours

#

And that the max cap

smoky needle
#

after 4 sets of proper squats you should be unable to move

#

and unable to do any other leg exercise

#

so leg day is 6 sets total

#

2x SLDL, 4x squat

#

and sprinkle in calf raises im between sets

#

simple, fast and optimal

#

i can also make you unable to walk (for days) after 3-4 sets of bodyweight squats LUL

#

takes 15mins

#

so it's train hard, but very specific

#

if your core movement that day is bench, you train hard on those 3-4 sets, they are everything

#

pushing the limit, and giving your 100%

#

but you will get there peepo_comfy

#

you still don't get how to do warmups and working sets

#

just wanted to mention that quality > quantity

oblique hull
#

Oh I see

#

Master Marko

#

Tell me about my destiny

smoky needle
#

read review of your previous workout for improvements

#

and AI thing i used as example

#

and modify your workout to include these things

#

you know, like a homework, try to figure out what i have been saying ater each one

#

or ask me questions

#

because this is something i already explained a few times peepo_comfy

oblique hull
#

Got it

#

Im changing but slowly

#

Also the coach in Gym sometimes push to do some stuff (not by force)

smoky needle
#

yeah, but ideally, how would your benching go?

#

walk me trough it

#

just to make sure you understand what we were talking about

oblique hull
#

ah i forgot to share it

oblique hull
smoky needle
oblique hull
#

Warm-up:

  • 1st set: 15 reps: empty bar (20kg)
  • 2nd set: 15 reps, 25 kg
    Working sets:
  • 12 reps, 35kg
  • 10 reps, 45 kg
  • 8 reps @ 55 kg
smoky needle
#

and try to fix it

oblique hull
smoky needle
#

read the whole thing

oblique hull
#

i warm up with 3 sets 12 - 8 - 4

#

at fixed 20kg ?

#

ah no I increase it

#

20 > 25 > 30 for example ?

#

then I do straight sets 8 - 10 reps

#

I think i cannot start with 55 !

smoky needle
#

yes

#

warmups 20kg, 40g, and maybe 50

oblique hull
#

i can't

smoky needle
#

you can

oblique hull
#

aah

#

cuz i was able to do it last

#

so logically i can do it early

smoky needle
#

yes, tuat means you can definitely do it earlier

#

when you are fresh

oblique hull
#

but that means i should finish with a higher weight

smoky needle
#

so warmups 12x 20, 8x 40, 4x50

#

i would realistically do 6x 40, and 2x50

#

you understand that part?

oblique hull
#

ok I can give a try

smoky needle
#

idea is to get to 50, while not getting tired

oblique hull
#

and what about the next part

smoky needle
#

that's why reps go down

oblique hull
#

sure but i can't surpass 60kg for nowfat_laugh

smoky needle
#

because you can do 55kg at 8-10 rep range

#

so you do 12x 20kg easily

#

you do 6x40 easily

#

because you cpuld do 15x40

#

and 2x50, because you can do 50 for 10

#

so warmup is easy and safe way to prepare for actual work

oblique hull
#

you're giving me much credits

#

i hope i can do that

#

ill try

#

but what about the next

smoky needle
#

i know you can, just try

#

warmups is the easy part

#

that's.. you know, before you even start training

#

then you do 55kg, near failure

#

8-10 rep range

#

each set

#

so 55, 55, 55

#

not 30, 45, 55 like you do

#

which makes no sense

#

because your first 2 sets are some slightly harder warmup

#

if you can do 55 for 8 as your last set, you can do it for 9-10 reps as your first

#

and you can definitely do 6-8x 40

#

as warmup

#

and 2-4x 50

#

warmup is far from failure

#

if you can do 12 reps at that weight, warmup is 6 reps

#

because you don't want to get tired

#

1m reak between warmups

#

3min break between working sets (or as much as you need to be ready to hit 55 for 8 again)

#

do you get the point?

oblique hull
#

but im not sure

smoky needle
#

why?

#

what is confusing in what i proposed

oblique hull
#

last time 55 and 60 were hard

#

i mean if i d do a set with 55kg, no problem

#

but doing it multiple times

#

may not be possible

smoky needle
#

yes, that was the only real set you did

#

that's why it's hard

#

every set is supposed to be hard

smoky needle
#

you just rest between sets

#

not just possible, or probable, it's even expected! LUL

oblique hull
#

im afraid the bar may slip from my hand !

smoky needle
#

why would it slip?

#

how do you hold it?

#

is your technique safe and clean

oblique hull
#

cuz i have to put it on the hook at the end

smoky needle
#

controlled, no wiggling?

#

you shouldn't bench if you think there is real possobility you might drop 60kg on your face or chest

#

no, im serious

#

just practice with a bar

#

or always with a spotter

#

you should bench with a spotter anyway

#

because people have died

oblique hull
#

im getting more better actually, at my first time it wiggled

smoky needle
#

slowly build confidence with trainer and a spotter

oblique hull
#

now im more confident, however , the weight u mentioned may not be possible for me to maintain it in 3 sets

smoky needle
#

it likely is

oblique hull
#

im gonna ask someone to help me

smoky needle
#

it should be, unless you are a medical phenomen

oblique hull
#

ive seen some people helping each other

smoky needle
#

you just rest sufficiently

#

yes, spotters

#

always bench with spotters

#

but you can for sure do 3 sets at the same weight

oblique hull
#

the guy in the office is friendly

#

ill ask him to watch over me next time

smoky needle
#

your first set you do, you might do 9

#

the next one, since slightly more tired, 8 reps

#

but all at 55kg

#

that's why rep range

#

you start with 10, after 4 sets you end up with 8

#

so you do get weaker

#

but -1 rep weaker

#

not -8 reps weaker, unable to lift it again

#

95% people do straight sets, it's completly standard

#

it's the most basic way to train

#

not some crazy theory of mine LUL

smoky needle
#

what happens if you fail, and can't lift the weight off your chest?

#

you are not prepared at all for these scenarios

#

you can be stuck, pinned between the weights

#

misd the rack, and it falls down..

#

slips because you are suicide gripping it

#

take this serious

#

and stay away from failire

#

until you are confident in your technique

smoky needle
#

in order to get stronger, you first must not die

#

if you are not confident in safety of the lift, stop immediately

#

and build up skill, confidemce and strength

#

and have spotters

oblique hull
#

Good news today

#

A comrade told me im losing fat

#

He noticed my belly got smaller

fallow cape
# oblique hull

Is this correct squats? I was told to keep my knee in 90 degreess when going down.

oblique hull
smoky needle
#

he is just going too fast down

fallow cape
#

Ah my instructor is teaching me everything wrong ?

#

:Ddd

#

This is an epic situation

#

He also told me that my knees should go inward

#

Outward or forward

smoky needle
#

wha

fallow cape
#

Yah he said knees should stay still one place

smoky needle
#

that's not.. LUL

#

knees move in tge direction of the foot

#

they my forward and back

#

but not inward or outward

oblique hull
smoky needle
#

so he didn't widen his stance, he just pointed his feet out

#

(you can use a plate to step on, for deeper more narrow, quad-dominant squat, or squat shoes)

#

and he fixed that after first rep by opening uo his feet

#

far out, which opens up his hips, which in turn requires less knee flexion, which requires less ankle mobility

oblique hull
#

My problem is the big belly

#

It doesn’t let me go deeper

smoky needle
#

so he didn't widen his stance, he just pointed his feet more outward

#

creates mini anatomical chain reaction, fixing his stuff

#

which is great ^^

#

if you can't get low, likely you are not giving your hips place to move forward

#

and you have to widen your stance, or point feet/knees more out, unlocking the hips

#

if your balance shifts to the tip of your foot, and your heel lifts up

#

that's usually ankle mobility, and you want to elevate the heel a bit

#

so a plate, or anything

#

you step with your heel on, rest of the foot is on the ground

#

with feet angled like that, ankle mobility stops being an issue

#

and you can have really deep narrow sqats

#

and in that case, knees more foward quite a lot

#

they go past your toes, and you are almost completly upright (not much hip flexion)

#

in that quad-centric squat variation

#

regular squat is as much hips as knees

#

you break at the same time, so as your hips move, your knees move as well

#

going too fast down/dive bombing squat is not what you want to do

#

because it's injury-prone, same with bench or anything else

#

you want slow and controlled, mini-pause (optional, but you want to come to a full stop), and then strong and explosive up

#

like you are a rocked lanching from your feet, you try to generate force, power

oblique hull
#

Slowing makes it hard

#

Rather than 15, ud stop at 10

smoky needle
#

yeah, which is good

#

eccentric part of the movement is as important (if not more) than concentric

#

that going down part

#

it's more hyperthrophic (growth of muscle tissue) than concentric even

#

so we milk those out

#

you don't have to go slow tho

#

for safety, stregth and hypertrophy all you need in control

#

so not letting weight crash, but controlling it all the way down

#

you can go slow, so tempo sqats, 3-4s down, 1s pause, etc

#

for practice, hyperthrophy, etc

#

but for preventing injuries, and going heavy with power

#

1s down is all you need

#

so fast, but not dropping or weight freefalling, you lower it down in controlled fashion, just faster

#

in that video you watched, you can see him dropping, and then bouncing off his legs

#

so he speeds up, and then crashes and boink boink, jumps a bit like on trampoline, waits for situatiom to stabilize, then continues

#

you don't wamt the speeding up to a crash, followed by boink boink

#

you want to be a machine, like a pistion

#

pfuuup pfu pfuuup pfu

#

you breathe in at the top, and breathe in your stomach

#

so it grows, like you are pregnant

#

and then squeeze your core, for stability

#

so you breathe in at the top, breathe out as you get up, near the top, then breathe in and squeeze

#

you want back, core, chest to be stable and not move in weird ways

#

it's like your head is out of water, but barely, and when you squat you go under and you are not breathing

#

doesn't really matter for BW squats

#

but it's important as you go up in weight

#

it's what that belt helps with, increasing intraabdominal pressure

#

you breathe into the belt, belt squeezes you, you contract your abs like you are going to get hit

#

and that way you have maximum stability

#

your back doesn't round because heavy weight, etc

#

so good to practice correct breathing, stability, and straight back, strong upright chest

#

and no rounding or weirdness during hip hinge movements (squats, deadlifts, etc)

#

that's squat theory, hope that helps LUL

#

explaining squats in text is difficult

oblique hull
peak ember
oblique hull
peak ember
fallow cape
#

Ordered 2 10KG, 2 5KG dumbbells

#

for like 15 bucks

#

they are made out of concrete

#

:d

#

it has some kind of plastic wrap around it though

#

I will test them out and add more weights if they are not going to break easily

oblique hull
#

Heyy

#

Im in gym today for arm and chest work

#

Currently benching

#

Done 30kg then 40kg warmup sets

#

Now it's time to real work

#

First set 50kg for 10 reps