#Fitness/Sport

4465 messages · Page 5 of 5 (latest)

oblique hull
#

55 kg; 10 reps

smoky needle
#

nice ^^

#

now it looks like you are actually training 🥰

#

just make sure to control the weight all the way down

#

can't see the second rep

#

properly

#

eh it looks under control, just fast

#

you want to feel tension all the way, all on you

#

no bar speeding up and kinda dropping

#

but looks nice peepo_heart

#

your breathing is not bad too, well, load forces you to stay stable and push

#

you should show last few reps tho

#

i also see that you are arched slightly, not sure how ewtracted the scapilula is

oblique hull
smoky needle
#

but it looks decent and stable, chest is up

#

and exposed

#

so you know, looks neat peepo_comfy

oblique hull
#

Today ive done much on arms and chest

#

I feel it was super hard session

fallow cape
#

I do 55 as well

fallow cape
#

😄

#

But if it works dont touch it

smoky needle
#

yeah, that's actually good

#

you want to brace on heavier lifts, especially hip hinge ones

#

and everythimg to do with legs generally

#

valsalva manuever we call it

#

you breathe in your stomach, like pretending to be pregnant

#

and then you squeeze your core, like you are getting punched

#

stability is very important both for safety and strength

#

intraabdominal pressure is key for that rigidity

#

so your back doesn't round, ether lumbar or upper back

#

or things kinda move, you want to be as stable as tree trunk

#

immovable force

#

belt is used to increase iap further

#

so for squats, you breathe in, brace quickly, and go down without breathing

#

you only breathe out near the top again, like there is a water level around your shoulders, and every time you go down you are diving

#

these exales and inhales are sharp

#

but you don't need a ton bracing when movibg light loads

#

you kinda just squeeze your abs

#

you can technically even breathe during movement, if it's super easy 20-30 reps

#

but best to always do bracing, to pracitice it

#

because if you don't properly brace on heavier weight, you can have small spinal injuries and irritations

#

over time

#

for example deadlifts, SLDL

#

and if you are reckless, you can get injured seriously

#

meaning you make a longer break, and you do the same weight you peaked at before

#

with no belt, bracing and core weaker

#

stability worse

#

technique just a bit off

#

your weight 2mm more in front than usual

#

creating stronger lever arm at your lower back

#

stabilizers not fully there to support that weight

#

no bueno

#

likely nothing bad happens, majbe small capsule iritation that takes few days to be pain free, 2 weeks to get to previous weight

#

but you know, injury risk skyrockets

#

and if you try something silly like 1rm

#

there is a chance you might not walk ever again LUL

#

small, but there

#

but it's a series of bad decisions, and risks factors stacking up

#

like 10 in a row

#

and your deadlift is 200kg+

#

just trying to teach safety, because it's easy to stray away into danger zone by stacking multiplicative debuffs

#

low on sleep, feel like shit, decided to train (1)

#

wss on a vacation, 2 weeks zero training (2)

#

got some weight on vacation, belt is too tight.. lets do beltless (3)

#

bracing is a bit off, your stability is not as usual, you are slightly weaker, but decide to contine (4)

#

you pick weight that you trained previously, heavy 90% old 1rm (which means possibly 100% current 1rm! 5!)

#

etc, any combination of few these would probably be fine

#

usual 'noise', no training is perfect

#

but when you stack all 5 of these risk factors

#

you end up unable to move for a week

#

so whole point of the stoey is.. practice bracing, always brace

#

consitent technique you can depend on

#

no fuckery with that

#

if it's not clean, stop, and try doing better next time

#

reduce load

#

and respect load

#

stability is necessary

#

being able to fully control weight down, is necessary

#

be mindful of the risk factors, and listen what your body tells you

#

and listen while body is whispering, indicating something possibly 'weird' going on

#

because again, when body starts yelling, it's too late, and you will be unable to move, and would require 24/7 care

#

in.. dramatic cases

#

if you are unsure how to brace, breathe, have clean technique, there is lack of stability.. stay away from serious weight

#

and just practice movements with a bar, or 40kg

#

record yourself, watch the bar path

#

control and clean techbique will keep you injury-free

#

and also much stronger

oblique hull
#

I feel im progressing

#

Last session:

  • treadmill light warmup;
  • bench press:
    • 2 sets for warmup: 35kg > 40kg, each for 15 reps.
    • core set I: 50kg, 10 reps;
    • core set II: 55kg, 10 reps;
    • core set III: 60kg, 6 reps (i couldn’t reach 8 here)
#

Then i did this i dunno whay is the name of it

#
  • warmup: 6kg + 6kg for 15 reps
  • core I: 8kg + 8kg for 12 reps
  • core 2: 10kg + 10kg for 10reps
  • core 3: 20kg + 20kg for 8 reps
#

Then i went to Seated cable row:

  • core 1: 75kg, 12 reps
  • core 2: 85kg, 10 reps
  • core 3: 105kg, 10 rep 🔥
#

Next, ive done stepper since i felt my legs are getting slow and lazy, ive done 160 steps with speed at 5 > 6 and some short breaks, every 50 steps

#

It was super exhausting

#

And i stopped

#

The whole session took around 2 hours

#

Today i feel i have better muscles especially chest, and biceps

#

But also a much better breath

#

Btw 50 days without smoking any cigarets

smoky needle
#

and start with 20kg, empty bar

#

and don't raise weight in core sets

oblique hull
#

Damn i forgot that

smoky needle
#

if you can do 55 for 10, then you should be able to do 50 for 12

oblique hull
#

Mb

smoky needle
#

so just pick 55 all 3

oblique hull
#

Yes mb

#

I forgot it

smoky needle
#

and less reps on warmups

oblique hull
#

🤦‍♂️

smoky needle
#

so 12x 20kg, 8x 40kg, 4x 50

#

and then do 55 3 sets

oblique hull
#

I ruined it

smoky needle
#

nah, it's fine

#

just try to remember it

#

warmups go up in weight, and they are easy, not supposed to tire you out

#

it's just preparation

#

that's why they go down in reps, as weight goes up

#

so you don't get tired

#

ladt warmup is 4x 50kg

#

but you can do 12x 50kg

#

so it far away from making you tired

#

and then working sets are straight, all 55

#

if you want to do 60, then add 1 warmup at 55, single rep

#

or 60 once, as potentiation set

#

and you are still stopping at 10, because it's a nice number

#

on your first set you are supposed to be strongest (if you warmup properly)

#

you do 10x 50

#

and then 10x 55

#

how come, if you can do 10x 55, you can probably do 12x 50

#

it's a significant jump

#

like how from 55 to 60 you dropped to 6 reps

#

so 6 reps at 60, 10 reps at 55, how many at 50?

#

at least 11 :D

#

not a big deal, we are just reying to make sure you are always close to failure

#

and that you are training hard enough

#

because only 2 weeks ago, you were benching 20 or 30kg 10 times :D

#

which.. does nothing

#

now you are actually training

#

details are not that relevant

#

doing 30 for 10 vs 55 for 10 is a huge deal, because in first example you are not improving at all

#

it's not hard, you are just moving the weight around

#

now as a beginner it's normal and expected to start with a bar

#

because it's wobbly, you need to learn the movement, and to be able to keep it stable

#

and you don't even know how to use those muscles yet

#

now you are starting to get it, especially that 60kg set, it's heavy and you need to push as hard as you can

#

just make sure you are able to control the bar all the way down

#

which means you control the weight, it doesn't fall down, you lower it

#

it can be fast, but it's important that it is controlled

smoky needle
#

so next chest day, try slower technical bench

#

so on 55, eveything stays the same

#

just slower on the way down

#

like 3s

#

and 1s pause when you gently touch the chest

#

and then explode with power

#

try to push it as hard as you can, as fast

#

breathe in as you lower the weight

#

try to touch your bar with chest

#

arch, so get as low in the bench as you can, your lower back not touching the bench

#

and retract scapula inwards, like back and down

#

feet planted to provide tension

#

and focus on technique

fallow cape
#

Toys

#

Made out of concrete

#

😆😆

#

10kg 5kg

#

Those bigger ones look like 25 kg though

#

:Dd dthey are huge

oblique hull
#

Marko

#

I appreciate the details, im sorry for the delay

oblique hull
#

Today im going to gym i guess! Going to do legs + belly

oblique hull
#

couldn't go to gym cuz of 2 main issues here in our country

#

There is a severe shortage of mineral water!

#

in addition to power outage daily

quaint musk
oblique hull
#

potable water sucks shere

#

while it's drinkable, sometimes it becomes colored in brown or yellow like piss

quaint musk
#

if its brown or yellow like piss that might not be the most drinkable water

oblique hull
#

sometimes the workers of the public water company

#

do shitty things in maintenance and nobody follow what they're doing

#

salaries in public companies suck hard

#

people here dream of getting any job in public companies to get other advantages especially loans and less work hours

visual cedar
peak ember
fallow cape
#

Call me stupid but i've set gemini push notification actions to help me xD will try this for a while and come back with results

fallow cape
#

Stuck at 65 kg on bench press

#

More than 3 weeks

#

What to do?

oblique hull
#

what's up champions

fallow cape
#

????

oblique hull
#

Full Cardio session today

#

Ive been inactive for 3 weeks cuz of public issues in the country

#

No water and no power

#

Today im back

fallow cape
fallow cape
fallow cape
oblique hull
#

Our president fckedup

#

I dnt understand why we still have presidents

#

I think many countries dnt have such anymore

fallow cape
#

I started doing shoulders bicep tricep

#

At home

oblique hull
#

Good

#

I did lot of treadmill and stepper today

#

I couldn’t breath at the end of

#

Damn it’s pretty tough

#

Now im at the barber

#

Going to do a hair cut

fallow cape
#

I did treadmill yesterday

#

5 min start with 5.5km/h followed by 14 min non-stop 8.5km/h and 1min 11km/h eventually. I lost my breath as well. Trainer told me to watch my heart beat rate since what i was doing was not okay apparently

#

(Incline 0.5 unit every 5 min)

fallow cape
#

With barbers

#

I just tell my cousin to do so

#

:Ddd

#

Barbers are out of their minds in my city

#

They are just charging too much

smoky needle
#

have you been able to progress with reps, if not weight

fallow cape
#

Nope

fallow cape
smoky needle
#

do straight sets

oblique hull
fallow cape
#

Why so lonnng broo

#

What were you doin?

oblique hull
#

not only treadmill

#

for treadmill ive done 45 mins

fallow cape
oblique hull
#

yeah it's cardio only

#

tomorrow im doing arms + chest

fallow cape
#

I was wondering if my cardio was enough at all

#

I was told here not to do it

#

Or do after

oblique hull
fallow cape
#

Lifts

oblique hull
#

this is quite alot

fallow cape
#

And i switched it

#

Now i am doing it at the end

#

Before the final stretches

oblique hull
#

u did cardio + stretch ?

#

i was going to do stretching but i didn't have enough power

fallow cape
#

Yah i do stretches

#

Always

#

When starting to warm up

#

And at the end

oblique hull
#

that's real investment

fallow cape
#

Oh yah

#

I see the benefits of it already

#

I had back pain

#

And rib on right

#

7 months in and nothing at all

#

Little more than 7 month

#

I am mostly sitting

#

Cause of my job

#

That really helps

oblique hull
#

fitness is a must

fallow cape
#

Yah, sadly i understood that late

#

I wish i have started it like 2-3

#

Yearss ago

#

At least

oblique hull
#

me too

#

but thankfully we're not wasting more time

#

not anymore

#

my problem now is the belly again

fallow cape
#

Sure. No going back

#

Yah i aslo hvae belly problem

#

Started working on belly problem lately

#

I've started controlling what i eat

oblique hull
#

i was inactive for 3 weeks cuz of the heat issue in our country, imagine no bottled water and no electricity

fallow cape
#

Which i didnt for all these months

fallow cape
oblique hull
#

not constantly

#

the bottled water stopped to exist in all stores here for 2 weeks

fallow cape
#

Did you do anything at home then ?

oblique hull
#

people bought water from cafe and restaurants

oblique hull
#

we had a terrible period

fallow cape
#

What country are you speaking man

oblique hull
#

Tunisia

fallow cape
#

And people in my country are crating tiktoks splashing bottle of waters and dancing

#

Tf

oblique hull
#

i dnt want to talk politics for now

oblique hull
#

the problem here is that power outage impacted on the factories that produce water

fallow cape
#

So you guys are always buying water ?

oblique hull
#

we have tap water, it's drinkable sometimes

fallow cape
#

Never heard of that country

oblique hull
#

but some other times it becomes very bad

fallow cape
#

No filters nothing?

oblique hull
#

with filters it becomes extremely pure

fallow cape
#

Your country is almost 3 times bigger than mine

oblique hull
#

the fact that it loses some of its composition

smoky needle
#

sorry, had to eat huge aas chinese meal

#

barely survived it

#

but do straight sets

oblique hull
#

i got sushi last night and today (rest of dinner)

#

it's super tasty and healthy

smoky needle
#

so 3 or 4 sets at 65kg

fallow cape
#

I have never eaten a sushi

#

XD

oblique hull
fallow cape
#

I am mostly scared

oblique hull
#

protein

fallow cape
#

Of it

oblique hull
#

salmon, shrimp

fallow cape
#

Parasites

smoky needle
#

and before that warmup

fallow cape
smoky needle
#

all sets shpuld be near failure

#

so 4 sets, at 65kg

fallow cape
smoky needle
#

whats unclear

fallow cape
#

First 2 is not mear failure

#

N

smoky needle
#

yeah, those are in that case warmups

fallow cape
#

4 sets how many reps

smoky needle
#

but badly done

#

as many as you can do

#

you pick weight that you can do 8-10

#

so 65 or 70 for you

fallow cape
#

Okay. I will test that.

#

Thanks

fallow cape
#

I mean what should be eaten

#

I already have a plan of some kind

smoky needle
#

lets make sure you understand benching protocol we just crafted

fallow cape
#

Although i created it via Ai xd

smoky needle
#

warmup 12x 20kg, 8x40, 4x60

fallow cape
smoky needle
#

and then 3 or 4 sets at 65

#

or even 70

#

but then add 2x 65 warmup

#

goal range should be 8-10

#

5-10 is fine

#

don't go much beyond 10, nothing interesting happens there

#

so progression looks like this

#

you try 40, you do 14+, too light, we increase weight

#

you try 80, you do just 4-5 barely

#

too heavy

#

then you pick 70, ahh, just right, first day your sets look like this

#

8, 8 7, 6

fallow cape
#

So if I understood correctly. I am doing:
12 times 20kg
8 times 40kg
4 times 60kg
3-4 times 65-70kg

smoky needle
#

all sets near failure

#

3-4 sets

#

in 8-10 rep range

fallow cape
#

Okay grasped the concept

fallow cape
smoky needle
#

you pick weight that will get you to about 8-10 reps and then you fail

#

you understand that?

fallow cape
#

Yah but

smoky needle
#

we don't stop at 10, we just pick weight where failure is around 8

fallow cape
#

If 65 8-10 gets me near failure

#

Then how will the 40 8-10 gets me near failure

#

Ahhhh i got it

#

So

#

40 -> 10

#

65-> 8

#

Yaya

smoky needle
#

they are warmups, they are supposed to be easy, light, far from failure

#

12, 8, 4.. thing

#

as it gets heavier you do less, to stay far away from failure

#

but working sets are all at 65-70

fallow cape
#

Ahhhhh

smoky needle
#

and near failure

fallow cape
#

I got ittt

#

Now

#

Yep

smoky needle
#

70 hecause that's the weight you can do about 8 times

#

which is good starting point

fallow cape
#

Yah i can do that probably

#

Although havent tried

smoky needle
#

so 1 week you do 8, next week you do 9, next week you do 10 reps

#

when you are at 11 clean

#

you increase to 75

#

to drop back down to 8

#

and 9, 10..

fallow cape
#

That makes sense. We have 1.25 as well

#

Weights

#

I can increase by 2.5 as well

#

Yah got the concept thanks

#

I will do like that

smoky needle
#

you do each week more because you are stronger

#

it's simply point very close to failure

#

when you slow down, and barely get it up with a lot of effort

#

that's the double progression and 8-10 rep range

fallow cape
#

Yah thats the scary part. But i found a spot in gym hes a nice guy and we spot each other

smoky needle
#

you grind 8, 9, 10.. increase weight.. 8, 9, 10.. increase..

fallow cape
#

Xd

fallow cape
smoky needle
#

you don't have to go to failure

#

just close to it

#

when you know you can do 1 more rep, but not more

#

your sets will look like 8, 8, 7, 6

#

or 10, 9, 9, 8

#

reps

#

because at 4th set you are more tired than at first

fallow cape
#

Yah I will be more tired

#

On 4 th one

smoky needle
#

rest about 3mins

fallow cape
#

Given that i was only doing 3 before

smoky needle
#

between each

#

when you feel ready, no strict rest time

#

3-5min is fine for heavier ones

fallow cape
#

Yep. Thanks.

smoky needle
#

neat, gonna do a walk and training session afterwards

#

gotta reedem myself after this meal

fallow cape
#

So regarding the meal

#

This ai is feeding me

#

Chicken breasts

#

4 days straight

#

😂😂😂

#

What do you think about this ?

#

It's telling me i should target 160 protein

#

Like man even eating one breast 3 times in a day is not enough for that much

smoky needle
#

1.6g per kg of body mass

#

of protein

#

check nutritional table for protein

#

but yes, chicken breast is a staple for a few reasons

#

meats, nuts

#

milk proteins

#

i supplement with whey as well

#

since i need 180g

smoky needle
#

dear lord, im so bloated

#

this walk gonna save me tho

oblique hull
#

What’s up champions

#

Im in gym

fallow cape
#

I should break my diet in 1 hr

#

Friend of mine has returned from Ireland

fallow cape
smoky needle
#

well im home, but home is gym 😌

#

today we pullin!

#

more of a technical pull day, low volume on bent over rows, more pullovers and upright rows

#

jefferson curls, and all the smaller weirder back exercises

#

had sam lumbar iritation few weeks back, so really want to strengthen erectors and core for extra stability during heavy pull days

#

had a pause in training, so first pull session was a bit weird

#

lots of hip hinge, heavy 200+ kg deadlift, heavy sldl

#

especially after 2 weeks of no training

#

notice stability wan't there, and a mild twinge in lower back

#

so now making sure back is as strong as iron gigachad

oblique hull
#

Yesterday ive done a good session

#
  1. Treadmill for light warmup
  2. Seated leg press machine
  3. Dual axis chest press machine
  4. Lat pulldown
  5. Seated Row
  6. Abs