Fitness Chat

[clear kraken]

all the lbs units

where's my KG enjoyers

[river tiger]

how much u lift if u work out?

[clear kraken]

Not much, just started my gym journey

The most i cld do for BP was 30 kilos 2 reps

Havent tried DL or other bar related exercises yet

Bench press

[river tiger]

are u underweight?

[clear kraken]

I am

||58 kg|| 180 cm

[rain spear]

gl!! hope it goes smoothly

[patent orbit]

Me !

Wow !

[rain spear]

i use kg

[river tiger]

u DL how many kg con?

[rain spear]

i dont dl cant tell you haha

[river tiger]

what lifts do u do?

[rain spear]

i do push/pull/leg&shoulders

but i'll mix it depending ont he day

but my main one for push is usually dumbbell bench these days and pec fly

pull is pull ups/lat pull downs and rows

im not very number focused though

[rain spear]

may have injured my shoulder feels weird today, its a rest day though so will see how it is tomorrow

[mighty robin]

if you did, for a while make max use of a bar when lifting, using dumbbells will drag the injured shoulder down and might mess up your back and shoulder

my scoliosis has me have a shoulder lower than the other one so i am very dependant on bars

[rain spear]

for sure for sure

thank you nope

i may have just pulled it at kickboxing

[strange adder]

thank u con

hows your fitness going since getting back on it

[rain spear]

really really good, started my weight loss at ||98||kg and im now ||89.9||kg within about 5-6 months of dieting and exercise

[strange adder]

that's amazing wow

[rain spear]

😤

been popping off

flexibility coming back

strength coming back

basically i got back in shape haha

[patent orbit]

[strange adder]

how many times a week are you working out now con?

[rain spear]

5 atm,
mon - kickboxing
tue - rest
wed - weights (push)
thur - kickboxing
fri - rest
sat - weights (legs/shoulders)
sun - weights (pull)

[strange adder]

legs/shoulders is a fun split

[rain spear]

yeah, i love shoulders and hate legs so it balances

[strange adder]

do you do squats and bar work too

since you use your lats

[eager sedge]

how is your fitness journey going casti?

[rain spear]

i squat if its quiet, but kickboxing is really leg intensive these days so if i dont do too much for legs i dont mind

[strange adder]

I changed what I do recently bc I was getting bored, can't lift too heavy until my knee is fully recovered but my gym got a smith machine which I prefer way more over free bar

[rain spear]

oh hell yeah

thats really good

[strange adder]

lmao if its quiet

[rain spear]

the free weights and bars in my gym is such a small area and always so busy

[strange adder]

the dumpy kept under lock and key

[rain spear]

hahahaha

[strange adder]

mines like that when it's busy it's just the worst

I squat facing away from people bc it's basically just guys in my gym

[rain spear]

yeah dont blame you

[strange adder]

nobody is ever weird but I feel weird lol

[eager sedge]

wonder if i should still go on a diet 🤔

[rain spear]

im pretty settled in my diet now

doesnt feel like a chore

[strange adder]

I think going back to IF will be best for me

[rain spear]

i just know when ive over eaten and know to cut back the next few days

[eager sedge]

whats your diet like connor?

[strange adder]

it doesn't feel like a chore and it helps me make better choices of what I eat

that's good con

I overate over christmas but I mean it was christmas

[eager sedge]

[strange adder]

the 3 day cheese coma was real

my stomach did not agree w that much boursin and german smoked cheese

would do it again tho

[rain spear]

i just count my calories and aim for high protein each day

thankfully i couldnt overeat this year bc i had the flu

[night dragon]

i was gonna cut (omad+keto) for lunar new year for 1-2 months but now im thinking i might as well keep going til 12% body fat or sth, see da first 6 six abs on myself for da first time

also started doing dead hangs every time i get back from school gonna report if it helps w anything

[rain spear]

nice

im close to comfortable doing pull ups now

maybe another month or two

[night dragon]

id incorporate pullups into my back days if only i could do at least 10 of em in a set

hoping da dead hangs will help

[rain spear]

i just do a light weight on assisted pull up

do as many as i can

drop weight by 1

and do 4 sets of that

[strange adder]

I'd like to do pull ups but there's not an assisted one at my gym

what's the best way to build up?

[grizzled quail]

hmm, i would say just by doing other exercises that work those muscles in that case. machine pulldowns are great, but pullups work a ton so anything back/shoulder/arms will still help

[muted agate]

I tried doing those pullups over chairs

but my chairs suck for it

[rain spear]

do you have a resistance band?

[strange adder]

yeah I do

[rain spear]

if youre able to hook it on your bar you can put your feet in it and then its like a bit of assistance

learnt that from evii and her pt hahah

[strange adder]

oh that's a good idea

need to find a band strong enough for my jelly arms

I've been thinking of getting a pt for a few weeks but I'm about to shell out for driving lessons

[patent orbit]

Oh pull ups .. thanks for reminding me connor. I got some pull up bars to use

Pull ups were really sore on the tendons the most after breaking my elbow 13 months ago - should be ok now trying to ight

5 reps a set ..
Used to be 8/10

[honest sable]

for pull ups you can start just by hanging up for a couple of minutes, that was my plan but in my gym there's a assisted pull up so i'm using that machine.

[strange adder]

found a good app to track macros and calories, I prefer it to myfitnesspal

seems nicer to use

and gives you a rough time frame as to when you should reach your goal

[full gazelle]

i use lifesum

[torn cypress]

gl , what does IF stand for

[eager sedge]

intermittent fasting

[torn cypress]

idk if your gym has it, but mine has an assisted pull up machine where you put your knees on a pad that helps you. other than that what ryuki and the others said. lat pull down etc

[torn cypress]

aaah okay ty

[eager sedge]

😄

[torn cypress]

thought it was some kind of routine so didnt cross my mind

[eager sedge]

nope

😅

[patent orbit]

I bought these pull up bars on amazon they’re good!

[rain spear]

i have a feeling ive put on a little weight this week

even though ive eaten pretty clean

im still bouncing back from dropping a lot from the flu

so we'll see tomorrow i suppose

[strange adder]

its probably just water con

hard to gain a lot of weight in a week

[rain spear]

true true

[patent orbit]

https://youtube.com/shorts/mga0LqkAKcw?feature=share

Dips plus up & down plank to antifragile 3:52 seconds

[strange adder]

up & down plank one of the best core exercises for me

• pike to plank

[rain spear]

pikes so rough but so good

[strange adder]

I can't really commit to full core workouts these days bc I find them boring so I just do them between sets instead lol

[rain spear]

yeah i just treat kickboxing as my core workout and cardio

solid push sesh today

3 chest 3 tri exercises

[patent orbit]

is the pike leaning on your elbow sideways holding your other hand up in the air ?

[rain spear]

thats side plank

[patent orbit]

ah

[strange adder]

no it's when you start as a normal plank and then push your butt/core upwards

[patent orbit]

ohh

[strange adder]

so your body is in a triangle shape

[patent orbit]

got it

[rain spear]

do you jump it casti

from plank to pike

[patent orbit]

Antifragile challenge is tough

I collapsed twice for 10 seconds

[strange adder]

no I do it in all one movement

so start as a plank, push core upwards, then back into plank and repeat

it's really hard lol but it's good for strengthening your core

ugh just noticed there's a lump where my knee tore in november

thought it was almost better

gonna need a physio referral through work bc my nhs ones are only monthly

[rain spear]

ohhhh I see, we do the jumps at martial arts its killer

and heck

[grizzled quail]

gonna do kpop choreos instead of cardio

get good at dancing

[river tiger]

you?

for muscular ppl itll be v hard

unless ur wonho

[grizzled quail]

yea?

[river tiger]

ah good luck fighting!!

[mighty robin]

[night dragon]

wait i can do 10 pullups now les go

(last few reps w not da best form but still)

[rain spear]

yo nice

do you go back to hanging in between?

[night dragon]

its more like i try some pullups after sets of hanging to see if theres any progress to my pullups

which guessing there is idk

also gonna time myself next time swear i can hang for 2mins

y cant siri just start a stopwatch when i say hey siri start a stopwatch

[strange adder]

man all these 14 year old january kids at my gym who just stand around the cable machine in a huge group watching each other

it's a small gym too so it's just awkward

[torn cypress]

Playing badminton for 3hrs back to back days really puts a strain on your knees and ankles

[strange adder]

my knees ache reading that

[torn cypress]

I know what you mean, at my old gym they were loud af aswell

[torn cypress]

Mine are rn

And im an hour away from my bed

Ive noticed that skipping the gym has made me a lot weaker in my legs, especially my calves. Or its just placebo idk

[vestal fog]

[torn cypress]

I dont mind tho, as long as i dont get injured (which i have sometimes )

[strange adder]

possibly also not eating the right foods to keep your energy and muscle up

[torn cypress]

Need to start gym but im too lazy

[torn cypress]

Yes that probably has a big part aswell

[strange adder]

I noticed that was a huge reason my netball performance declined at one point, for high intensity sports it's just as important as actually playing the game itself

[torn cypress]

Definitely not eating enough protein

So is getting enough sleep aswell

Which im not...

[strange adder]

you need protein and slow release carbs mostly

I tried creatine but that doesn't work for sports as well as the gym

at least not for me

couldn't focus properly lol I felt weird

[torn cypress]

Creatine is a good supplement to Take tho

Sadly, i dont know how/if it works/helps for women

Probably does

[strange adder]

it does just not for sports for me

[torn cypress]

Hmmm, did you like Take it before?

[strange adder]

no lol I wasn't used to it

[torn cypress]

I mean before the sport

[strange adder]

oh

yeah

[torn cypress]

Activity

You dont have to

[strange adder]

like 20-30 min before

[torn cypress]

You can Take it whenever

As long as You Take enough it doesnt matter that much

So if it made You feel weird, maybe try taking it another time.

I should start taking creatine again

[strange adder]

I need to start taking it for the gym

[torn cypress]

i need to start going to the gym first

But yeah i used to Take it with my protein shakes, so when i stopped doing that so did my creatine intake

[torn cypress]

But you can do it, lets go

[rain spear]

put on ||0.5||kg this week but i account it to me getting health again after the flu

[jaunty hedge]

i hit ||225||lbs on bench today

thats ||2|| plates on each side or ||4|| total

[river tiger]

AYYYYYY

[night dragon]

ive been taking creatine daily for 7 months

dont notice any difference now besides when i first started taking it n gaining ||10||kg in 2 months

maybe its newbie gains or most of da weight was fat idk but ive never gained weight dat fast in my life

thinking its mostly da water retention in ur muscle from taking creatine, which besides weight gain also makes muscle look visibly bigger

[river tiger]

how much do u weigh now?

[night dragon]

||67||kg

i gotta reach my weight goal by this month i miss bulking

ngl been reading n watching up on fitness stuffs planning changes to my routine for when i start bulking again like looking forward to it

like how i binge food vids while fasting/dieting anticipating wat im eatin afterwards

[honest sable]

niceee

[river tiger]

damn u dont speak in ur original way n e more

[grizzled quail]

dude there was someone clean and pressing almost 3 plates at my gym

[river tiger]

like u used 2 speak like dis

[grizzled quail]

every week i find something new to be mindblown about

[river tiger]

thats like 265 right

[grizzled quail]

yes but on CLEAN AND PRESS

[river tiger]

HOLY SHIT

[river tiger]

is 300 DL possible in a year or so for a complete beginner?

[grizzled quail]

depends on starting bodyweight, diet, and frequency of training

but yes very possible imo

when i got back into the gym a couple months ago i was only repping 1.5 plates

now im back up to deadlifting 3+ plates

which isn't great, but for my body weight and for how long i've been back at it i'm proud

[river tiger]

u lifted 4 plates before right

u said 385-395

[grizzled quail]

almost yea

at my peak

that was after 1-1.5 yrs of lifting consistently when i started

and it was at ||160|| lbs

[river tiger]

now how much do u weigh

[grizzled quail]

same weight

[river tiger]

lifting twice ur weight is insane bro congrats

[grizzled quail]

ty ty, but the goal is to be able to rep 405 on deadlift by the end of the year

[river tiger]

one day youll DL 800 lbs like rob said

at least ur bro gonna be insane, at least 315 at 15

i think he can lift at least 50 more

judging from the vid

[grizzled quail]

maybe my brother will lol, i'm not sure i'm that serious about it

but yeah my brother is very interested in competing

we'll see in a couple yrs

[river tiger]

he’s gonna be a beast by then

https://youtu.be/N4BrHzH_wDE

dude lighter than me, same age as me and lifts more than me

@grizzled quail think this dude lifts more than u

420 DL iirc

[grizzled quail]

surely, considering i don't lift very much

but also sumo is a different lift from conventional deadlift

[torn cypress]

You wont gain thst much from creatine alone, so other factors Most likely played a roll

[mighty robin]

managed to hip thrust ||97||kg for the first time at the smith machine tho because of my shoulder issue

[rain spear]

huge!!!

you dont have to spoiler lifts btw

just body weight

[mighty robin]

oh i always do it just in case

noticed a 14 yr old kid at my gym being quite sensitive about the weight lifts so i started to be mindful for him

he is still learning to not trust insta influencers

[rain spear]

[torn cypress]

What yours ||weight|| if You dont mind me asking?

[mighty robin]

it's ||57||, at 163cm

[torn cypress]

Thats huge

Almost ||2x bw||

[torn cypress]

He reps that

[torn cypress]

[mighty robin]

soon

[torn cypress]

Did You do a 1 rep Max or like normal reps?

[mighty robin]

i usually do 15-20 reps, 4 sets

but i put more weight as i go on with the sets, so if i start at lets say 70 and easily do 20 reps, i put more weight on the next set

[torn cypress]

So You did 15x97?

[mighty robin]

yes!

[torn cypress]

I have a long way to go

Im not near repping ||2x body weight||

Maybe ill go to the gym today for the first time in 2 months

[strange adder]

arla yogurts on offer in iceland

a slay

[strange adder]

on hip thrusts?

[mighty robin]

yeah

[strange adder]

I think I'd pass away

I can max 12 and I don't do that heavy

I've had to basically go back to scratch bc of my knee so I just feel weak atm

[torn cypress]

i do x12 as well, but not that much if you compare it to my bw

[strange adder]

I'm going to try progressive overloading next week to see if I can build it up

the app I'm using to track my diet actually makes me feel good about being in a slight calorie deficit, it's mynetdiary

myfitnesspal stressed me out when all the text would go red and the app was a bit awkward

[grizzled quail]

https://youtu.be/LrDJXIQ_-eg

for anyone with strength goals, this is a pretty solid video to gauge yourself and also learn some things about how to improve

screenshot for anyone that doesnt wanna watch the vid

[grizzled quail]

my goal is to be advanced in everything by the end of this year

[river tiger]

fighting ryuki!

[rain spear]

sick again

[rain spear]

anyone wanna trade immune systems

[vestal fog]

i have a bad one aswell

we can still trade if you want

[rain spear]

been sick 4 times in 8 weeks

[vestal fog]

im still sick, it has been 2 weeks now

[river tiger]

i have a good one, only got sick for 2 days

[strange adder]

still avoiding my mum's flu mostly for the last 3 weeks

vit c + d combo is a winner

ever since I got really sick last year I've been religious with my vitamins

[torn cypress]

jeff nippard have pretty great videos overall, highly recommended

[flat sleet]

Yo I'm just sitting here waiting for my head to calm down between heavy squat sets and thought of y'all

Love me my swolebits. I'll try to keep this rest under 10 minutes lol

[flat sleet]

Damn only my squat is advanced. I'll be chasing this goal with you homie

[flat sleet]

You know, idk if I'll be able to break a 400 lb bench this year. For those of you who haven't heard of this, another concept for strength level relative to body weight is the Wilks score: https://wilksscore.com/

I think the goal of it is to be fair to lifters with heavier bodyweight

[muted agate]

I had to stop with squats even though working out my legs was probably my favourite part about working out

[full gazelle]

you're rare

[night dragon]

ye wth

im cutting n often have dedicated cheat days on da weekend just so i dont feel so miserable doing my leg days

[muted agate]

probably because it's the only body part that actually has some ok-ish performance

couldn't do 5 push-ups but doing 120 squats was fine

[mighty robin]

leg day best day

[strange adder]

I find squats really hard to go heavy on mostly bc of my form

even if my form looks correct it somehow ends up hurting my lower back so I just do them on the smith machine now

[copper tundra]

r/weightroom has an annual survey with weight/years trained heatmaps for SBDO

I thought that was pretty cool too

for squats / https://www.reddit.com/r/weightroom/comments/pujvxw/wr_survey_results_all_the_squats/

[copper tundra]

i find squats to feel the scariest even tho i could just drop the bar on the safeties

it just seems to always feel heavy past a certain point regardless of how well you can execute it 🥲

[patent orbit]

I was wondering do you guys have any lower abs exercises you find particularly effective ?

[flat sleet]

I avoid ab exercises with motion because it sometimes hurts my back sometimes, but there was this ab circuit I used to do with a medicine ball

Looks like some of the moves I did are shown in this video: https://youtu.be/fOnAznn-3Zg

[patent orbit]

Ohhh ! I’ll check it when i get home later! Thankyou !

[patent orbit]

Yeah thats pretty good ! I used a weight plate instead of ball

Incorporating mountain climbers into my routine is what im taking from this

I do russian twists and dips and various types of situps too

Planks too

[grizzled quail]

maxing my bench, wish me luck

[patent orbit]

[river tiger]

whats ur max bench rn

[grizzled quail]

not high enough

185 lbs

@ ||160|| lbs bw

[river tiger]

did u 1RM it

[grizzled quail]

ye

it's ok tho

i've only been back in gym for ~4 months

my goals are still on

at LEAST 2 plates this yr

[river tiger]

did u maxur bench

[grizzled quail]

yea

[torn cypress]

Gj ryuki

[river tiger]

can u rep 5 plates

[grizzled quail]

robic benches 6 plates

[river tiger]

i curl robic

[torn cypress]

You spelled ryuki wrong

[torn cypress]

Youre thinking of ryuki, its 6 tho

[strange adder]

trained arms for the first time in a couple years yesterday and I think I underestimated how sore I'd be

trying to put an arm day back into my routine

[full gazelle]

first gym day of the year maybe this time I'll stick to it longer than a month

[copper tundra]

I lost

I tweaked my shoulder climbing my bunk bed

[full gazelle]

gg

[copper tundra]

gg go next

When spring semester starts my time will come

[strange adder]

iceland riced cauliflower saving my ||carb count|| fr

[river tiger]

running 3k tmr

any tips yall

[rain spear]

pace yourself

[frail girder]

once you're running, just don't stop until you've reached your goal

[patent orbit]

Listen to your body carefully .. small gains over large time with running . Let your cartlidge muscle and liquid build up

[warm root]

Just depends on your age and fitness level, if it’s a race, make sure to give your muscles adequate warmup with a nice slow jog, just something to get you warm. Check out the course too, get an idea of what you’re running on! don’t pressure yourself to zoom out the gates unless you’ve been training for a while as you can injure muscles that are not used to maintaining such speed. You could try a “tempo pace” which is a little more accelerated than a normal long run pace (a pace you should be able to hold a conversation in) as well but not as fast as an all out race pace. Just turn the race into your own little time trial and use it as an idea for where you are at in your running!

If this is a workout and you’re starting out running for the first time, don’t feel bad if you can’t run the whole distance. Work up to it, find a breathing pattern that works for you (can even change depending on speed) and if you have any device that measures your heartrate that’s great. heartrate varies by genetics, like for me 150-170bpm is my ideal easy run and 5k race pace is around 180-200bpm, and this is different for other people. Starting off running with a target heartrate instead of target pace will build your aerobic base very well so you have a body built for endurance that can then incorporate speed training and VO2 max training to reach to your running goals!

[thin thicket]

i hate whoever made these

the inside of my legs hurt SO MUCH

and that was 2 days ago😭

tbh it was my first time maybe went too hadd

[river tiger]

YO UR BACK

[thin thicket]

HELLO

[honest sable]

yoo that shit hurt like hell the first time i did leg day

[river tiger]

didjt win the race

[muted agate]

ah it's the eye contact machine

[patent orbit]

Six pack progress has increased thanks to Le Serrafim

[thin thicket]

how long are my biceps meant to hurt after doing the gym

its been 2 days and i cant stretch my arm out without hurt

it was my first time

[flat sleet]

First time? That's normal

It's typically ok to lift through the soreness, but I'm not a doctor

You eventually build a tolerance

[patent orbit]

1-2 days. Sore and not being able to stretch out means you over did it. In here we might be talking about lifting heavy weights but it’s taken us years to get to where our bodies can do this.

Lift within your means there is no shame in using light and just pushing incrementally .

After i broke my elbow i could’nt do anything obviously until 7 months later i started out lifting 2kg bicep curls working my way up gradually .

Sometimes having a ‘cool down’ period after a session is good. Lighten the load a lot and let your muscle ease back ..

A little light stretching after too

[thin thicket]

to be honest I did everything except bicep curls within my means

it was like 7kg dumbells bc my friend said to try them

and the next one down was 4kg

because the ones inbetween were being used

[patent orbit]

For curls on lighter weights slow your reps and also hold them out at 90 degrees for a minute and slow drop to burn the muscle

Last thing you want to do is pull your muscle by doing too heavy. Which is easy to do when the adrenaline is working and the blood is pumping. Or you will end up being out of action if you really pull something. Ligaments are delicate . You can have a good session and be sore and then go back in a couple days later heavy and end up pulling a ligament that was still healing. Take it easy basically , step by step.

Too many times i have injured myself from doing too much too quick. Talking from years of experience

[thin thicket]

note taken: lighter bicep curls

🏋️

[patent orbit]

Take it easy to start with. Just don’t want you to get hurt

[night dragon]

also theres hypertrophy (making muscles visibly bigger) n strength training (able to lift heavier), lighter weight but more reps would be better for hypertrophy

[patent orbit]

Lighter and slower

[thin thicket]

ofc i don't want to be hurt, will try to avoid it

doing this mostly for aesthetic reasons so will probably do that

[thin thicket]

i actually really like the rowing machine ngl

it uses like 85% of your muscles but doesn't hurt joints and ||burns lots of calories||

[rain spear]

we gyming tonight

push day

still have a minor cold but way better than the weekend

[fleet herald]

finally cleared to use the gym at my workplace, the gym journey begins anew

[grizzled quail]

@thin thicket have you been stretching?

you'll still be sore for a couple days after your first time ever lifting, but it will be significantly reduced by consistent stretching. just stretch it out whenever you feel sore, you can google some bicep stretches and they're pretty simple and easy. also just in general stretch whatever you worked out after you lifted, it has tremendous benefits

[grizzled quail]

i would say your soreness actually has nothing to do with weight used, and if anything, use as high weight as you can where you can maintain solid form

this is what solid form looks like on bicep curls:

https://youtu.be/7XrjvPoCuWw

[thin thicket]

actually it was too heavy because I really was breaking my form on the second set but tried to continue anyway despite muscle failure

[grizzled quail]

form > everything

[thin thicket]

I should have started at 5 or 6kg on each arm instead

it was easier on the machines because you have that little pole and you can easily just adjust the weight

so if it was too heavy just make it slightly lighter or too light make it slightly heavier

[grizzled quail]

just make sure you're following those principles of explosive up, slight pause, controlled descent

also obviously not using momentum to get the weight up

[thin thicket]

yeah I used to do weights a while back but then stopped

[rain spear]

had a good session yesterday although one of my fav machines was out of order so had to improvise

getting more comfortable with dips, way less assistance

[torn cypress]

About 2 weeks and 4 days

[torn cypress]

[torn cypress]

But on a more serious note, could last up towards a week depending on your body

Ive had doms last almost a week

[thin thicket]

my muscles feel okay

its been about 2.5 days

going today after my math exam

its gonna be busy bc I won't be back until like 3.30

[rain spear]

got kickboxing tonight, then i need to go this weekend as im on vacation next week

we'll be doing activities and stuff but wont be weights or kickboxing kek

[green falcon]

today i can finally go back to the gym after like two weeks

feels like i gained some weight

[rain spear]

recent weight gain easier to lose so dont worry too much!

[green falcon]

i hope so i am tired of gaining all the time

[rain spear]

i didnt have my best week for dieting so idk what to expect for my weight later

we'll see though 😤

[mighty robin]

I just wanna say cherry jam with no sugar added took over my meals, best thing ever to exist

[rain spear]

yooo nice

ive limited carbs so much

it really helps i think

[mighty robin]

i consume a balanced amount i think, id rather take a long time for results than stress myself

[rain spear]

it was a slow change so i dont really feel like ive just cut anything out

[green falcon]

Back to the gym 💪

Fucking finally

[thin thicket]

doing good in the gym so far

will report back after I finish

1/2 way done

already drenched in sweat hahah

[green falcon]

💪

[green falcon]

Sometimes I get random headaches during work out even if I drink a lot
Granted I only have proteinshakes but still

Any idea how or what to do?

[rain spear]

hydrate!!

protein shakes and water

water the priority though

[green falcon]

I wish they would have proper water here they just have these with watermelon and such taste and they suck

[eager sedge]

i get random headaches too when i workout

[green falcon]

Alright I will take a small break then and drink more

[thin thicket]

Make sure you have salt

I know it might sound counter intuitive but you lose a lot of salt when you sweat and your body needs salt

[eager sedge]

salt?

[thin thicket]

yes, sodium potassium, and other electrolytes

you lose through sweating

very important for bodily function

anyway todays report: ||I have burn about 1100 calories from walking and 200 from rowing so about 1300 burnt total||, crazy (tw: mention of ||calories||)

spoiler for obvious reasons

[eager sedge]

oh wow

you || burn a lot of calories ||

do you have a fast metabolism?

[green falcon]

Yeah i didn't eat anything today except a bit of eggs so i do need a bit more salt

I am done for today anyway time to head home and drink water

[thin thicket]

I have a slightly above average metabolism but mostly the perks of being fat (not)

[eager sedge]

Oh

[thin thicket]

should just make kickstarting thr process much quicker though

[eager sedge]

Oh

Yeah

I don't know how fast my metabolism is

[thin thicket]

I got it measured in london

by a fitness company

[eager sedge]

Do you mind dming me the company?

I live in the UK too 😅

[thin thicket]

yeah ofc

[strange adder]

been doing IF for almost two weeks now and gradually making diet changes

in a ||calorie deficit|| but not a huge one, lowering my carb intake too which cauliflower rice is a godsend for bc it's so nice fried with an egg

and I'm a big rice eater

and a carb person generally

[thin thicket]

oh I'm doing ||two 36 hour fasts a week and 5 other days eating in a calorie surplus|| with lots of protein so I can theoretically ||lose weight and gain muscle|| but idk if it'll actually work

of course tracking it all to make sure I'm doing it safely

[strange adder]

that does work if you can track all your macros correctly

tracking mine has helped and it's better than myfitnesspal which wasn't that accurate

starting to think most of my bloating and other problems is bc of how many carbs I was having on non training/netball days (and even on them) without realising

[thin thicket]

I actually prefer what I'm doing now compared to intermittent fasting, instead of feeling like I'm being restricted every day of the week its just 2 or 3 days

[rain spear]

on the 5th Jan i weighed ||89.9||kg today i weigh ||89.5||kg and i went up to ||90.4||kg last week due to water weight i think

we movingggggggggg

[thin thicket]

just a reminder that its good to take maintenance breaks between diets so that you don't get dieting fatigue and accidently slow down your metabolism (speaking from experience)

keep up the good work connor

[river tiger]

W moment, a few months ago i lost to my friend in arm wrestling, yesterday we rematched and i beat him

[grizzled quail]

lol: #orbit-chat message

[river tiger]

this is a motivation, again been only 2 months but i’ll try harder!

[green falcon]

Damn you did your anime arc

[rain spear]

so glad my weight is coming down

my abs look SICK

and all my clothes fitting way better than before

[sand crown]

i checked my weight yesterday

||77.77kg||

[rain spear]

spoiler it pls

@sand crown

[sand crown]

:Peepowicked:

you've been putting in a lot of work man, proud of u

[rain spear]

thanks friend

still a little way to go but ive transformed since last summer

[sand crown]

nah you'll do great u got the pace

now I'm gonna start tonight, hopefully, get back in shape and start boing next month, hopefully

[thin thicket]

slow and steady wins the race

u got this

[rain spear]

boxing?

[river tiger]

how tall

[rain spear]

@river tiger

[sand crown]

ye boxing

oh i typod my bad

[sand crown]

||171cm ish i think, unless i got taller, very unlikely||

[rain spear]

nik gonna be

[sand crown]

yep yep yep

||i still don't know how i gained 7kgs in 2 months||

[rain spear]

it can just happen as you get older

[sand crown]

I am so not looking forward to adulthood

[river tiger]

1RM chest press did ||x1.5 BW||

235

we winning

unless ive read the machine wrong

bc it doesnt show eeigjt

[river tiger]

yep, can confirm it was 235

[strange adder]

arm training today slay

anyone know any low carb breads

[muted agate]

almond flour

it is a lot fattier flour though so the pastry will be more greasy

[strange adder]

might try making some then

[muted agate]

you should definitely look more things about it or ask someone else as well

I'm not an expert and I was typing that while I was stuffing my face with a honey cake

[patent orbit]

https://www.instagram.com/reel/CnpSf6yI2Uk/?igshid=YmMyMTA2M2Y=

Just like ㅜㅜ

[muted agate]

like u u?

[patent orbit]

hehe

[fleet herald]

how do y’all drive back home after leg day, I always feel like I’m about to cramp mid-drive

[strange adder]

are you stretching out after your workout before driving

[flat sleet]

I am blessed enough to have a home gym, so i just crawl to my kitchen for protein, massage gun, and doggy lovin' afterwards

[thin thicket]

i have to walk home

so sad

[strange adder]

arm days are seriously killing me off atm

been too long since they were incorporated

[fleet herald]

a little bit yeah, but I suppose I could always stretch more

[thin thicket]

||water weight|| is such a confusing thing to deal with when measuring ||weight|| day by day

[grizzled quail]

yeah it's a pain

[copper tundra]

Any tanktop enjoyers

I need to start investigating where to get some

[copper tundra]

i dont know but theres the keto subreddit and whatnot

[flat sleet]

Hate me some sleeves

[copper tundra]

I am just so sweaty

LOO

[night dragon]

ive tried using cauliflower or diced up bean sprouts as rice alternatives but tbh theres no truly satisfying zero-carb carb alternative

can i like post my usual meals n u guys eyeball how much protein is in them? cos im not sure myself

might be spammy

[flat sleet]

I wouldn't be mad but I'll probably under estimate

[night dragon]

ye nah its kinda hard thru pictures

[rain spear]

today is time for shoulersssssssss (and legs)

[patent orbit]

abs & chest

(tummy almost flat)

[rain spear]

getting in the zone for 22kg db shoulder press

will be first time in a long time if I get this done

😤

[thin thicket]

you got this!!!

[rain spear]

full set, good form

2 to go

getting the hypest music on

1 more 1 more

done

last set was wobbly but still got em up x10

[thin thicket]

you did great

[rain spear]

anyone here do hip abduction?

[strange adder]

used to before I moved gyms

[rain spear]

I've had to add it in again I hate it so much haha

[strange adder]

my current one doesn't have it anymore rip

I love the hip abductor

well

only if I don't save it until the end

[rain spear]

hahahaha

[strange adder]

if you save it until the end you're in for a hard time

[rain spear]

I've had to go in a weird order

so leg press at the end

[strange adder]

oh I save leg press till the end too

do you do it single leg or both?

[rain spear]

both usually

you?

[strange adder]

single leg on glute focus days double leg on hamstring/general leg focused days

I prefer single you can feel it a lot more but its hard

think it's also better for your back

[rain spear]

ooo nice

I never specifically hit glutes haha

got pull day tomorrow then a week at centre parcs woo woo

[copper tundra]

||If you have a scale i think the rough idea is that 1lb of raw meat becomes 0.75lb of cooked meat||

[thin thicket]

why do unhealthy foods taste like disappointment

[eager sedge]

probably because you eat it too much?

[thin thicket]

no i don't anymore

pineapple much better snack

[eager sedge]

oh

then idk

maybe your tastes change

[copper tundra]

I ate dominos on a impulse and i hated it

Its interesting how it all works

[torn cypress]

where do you get these numebrs from

apple watch?

[thin thicket]

its an estimation based on ||weight, height, bodyfat, type of activity, length of activity, and intensity of activity ||

[torn cypress]

[thin thicket]

not going to be 100% accurate

but close enough

[torn cypress]

idk just seems a bit high unless youre like doing it 100% for that amount of time

||1100 calories|| from walking is a lot idk how far you walk

[thin thicket]

I'm ||in the obese category|| and it was for about 3 hours so

[torn cypress]

oooooh

makes more sense then yeah ||i burned more calories when i was a bit heavier too||

[thin thicket]

It was mixed with rowing too which ||burnt 250 calories in about 30 mins||

it uses most of the muscles in your body so it really helps ||burning lots of calories||

[torn cypress]

i just know that the apple watch isnt the most accurate when it comes to some things, because at the end of my badminton session it can go up to ||3000 calories burned||

and im hella sure i havent

[thin thicket]

the more muscles you have or the ||heavier|| you are overall ||the more calories you burn||

but it would take like a whole day of training to reach that

[torn cypress]

it was only for 3 hours

but i think its because im not pausing the watch between pauses and it doesnt track badminton as accurately as walking

or running

[thin thicket]

it might think you're doing some crazy running exercise haha

[torn cypress]

probably

iirc i think it prompts you about it counting the exercise as a quick pace walking

so might be that

[eager sedge]

think you should spoiler this

[torn cypress]

ah right my bad

@thin thicket but just keep going youre doing well it seems like

havent read much in this chat lately

[thin thicket]

thank you🩷

[sand crown]

||bro isn't 3k kilo calories like the amount of energy combusting petrol gives...||

or was it 10k

[torn cypress]

i have no clue

[torn cypress]

I broke the curse, i went to the gym

Ryuki really likes doing bicep work it seems

[green falcon]

💪

[strange adder]

another leg day tonight then back to netball on tuesday

[strange adder]

I did puppy yoga this afternoon

my friend invited me and told me there was a twist but didn't say what it was, I just thought it would be like an extra fun yoga

but puppies

[vestal fog]

lmao

[strange adder]

would recommend

so much fun

[grizzled quail]

so you're probably wondering how i got here

[turbid patrol]

I’m set on finding one near us so me and con can go! This sounds so cute

[strange adder]

honestly you should it was so fun

the yoga was basic so it's accessible at least the one I did

[tight sage]

i did it. i went to gym for first time in forever.
apparantly in like the 15 months i got a sub there ive only been there 10x lol

[full gazelle]

💀

you must be their favourite customer

[green falcon]

i used to be a customer like this

don't be such a customer

[thin thicket]

convinced myself to go to the gym today :)))

[strange adder]

why is everything a carb

trying to cut back to reduce my bloating but I swear everything remotely filling is a carb

idk how people do keto

[thin thicket]

i wouldnt do keto imo

try replace stuff with more protein because that'll fill you up much more

keto is only for the strongest of minds (of which i am definitely not)

also remember some bloating is totally 100% normal but if there is extreme bloating it may be a specific trigger food

[strange adder]

I'm not trying to do keto I'm just trying to cut back a little but it's hard when stuff like fruit and oats are carbs too

I'd die if I tried keto lmao

[thin thicket]

there are good carbs!!!! fruit, veg, oats are good carbs

carbs are necessary

there are carbs which you should have less often such as sugary stuff (added sugar not natural sugar) but there is no 'bad' foods

i say that because if you think that any food is 'bad' you'll wire your mind to crave these 'bad' foods more, as opposed to allowing yourself once in a while

but don't cut out all carbs as they good for growth and health

[strange adder]

I'm usually just going over what my macro allowance is by like 10-20g though, so not a huge amount but still

[thin thicket]

I wouldnt worry about it too much, just try to make each meal more balanced, so you have a good balance of protein, healthy fats, and carbs probably in the ratio of about 25%/25%/50%

[thin thicket]

oh i don't rate the spinning / cycling machines btw

a solid 2/10 not comfortable from me

[patent orbit]

[river tiger]

grew taller

[strange adder]

netball tonight for the first time since injury here's hoping my knee doesn't flare up

[green falcon]

Best of luck casti

[river tiger]

gl casti

[green falcon]

Back to the gym today 💪

Drank a bit but I'm worried about getting headaches again

[green falcon]

Love it when people don't clean whatever thing they used after sweating on it

Gym is fun

[strange adder]

good news

my knee is okay

[strange adder]

when they leave the crack sweat on the bench 😋

[green falcon]

🤮

Went a bit too hard at the gym my legs still hurt

[patent orbit]

Get better soon !

[full gazelle]

do you guys have some good stretching routine i could do after full body workout so I'm not so sore the next day (im currently in pain from yesterday)

[patent orbit]

for upper body just gently resting on pull up bars and shifting your weight with your hips can be quite nice

everything else just your usual athletic style stretches you see on the football pitch

[flat sleet]

I hit a rep PR since I've never tried a 5x5 program until now. 5x400 lbs squats!

[grizzled quail]

beasttt

what's your current bw?

[river tiger]

damnnnn

[flat sleet]

Weighed in at ||271.6 lbs|| this morning

[river tiger]

whats ur 1RM?

[flat sleet]

500 lbs, but that was before my shoulder injury

I don't think I can hit that today especially since ||I'm at a caloric deficit||.

[grizzled quail]

dopee, good shit

meanwhile i'm barely squatting over 2 plates again

i'm at ||163|| lbs

[flat sleet]

Yo we gotta keep each other posted this year. I bet we're going to both see awesome gains

[grizzled quail]

hell yeah bro, i'm down for it :)

ez 2x bw this yr?

[flat sleet]

For squat, that's definitely possible for me. I'm doing a comp in august. If I get below the ||120kg weight class|| and hit my old PR, that will be pretty close at least

[grizzled quail]

damn, i'll be happy if i hit close to 2x this year, goal is really like 1.85

never squatted that much but i'd like to do ||3 plates||

i'm cheering you on bro, you got it for sure. light weight

[flat sleet]

You too homie!

[muted agate]

so do you guys bring stuff to gym to clean the equipment with?

[green falcon]

The gym has disinfectants there

At least most I know do

Otherwise I also bring a towel

[river tiger]

do any of you guys feel comfortable to share your diet with me?

[strange adder]

yeah my gym has its own disinfectant and blue roll

[green falcon]

Didn't lose any weight recently i even gained weight again it feels like I am staying at the same place

I think i am eating too much lately

Kinda mad at myself rn

[mighty robin]

I don’t think you gained weight in the sense of “I put fat on”, I think you are building muscle which do have their own weight

[mighty robin]

our gym has the rule that we must bring our towel and place it on every equipment so less sweat ends up on them

on top of the usual disinfectant and blue roll that the gym provides

[green falcon]

Idk it really doesn't feel like I gained any muscles and the last few weeks i couldn't go to the gym too

It really doesn't feel like i did enough lately

[eager sedge]

i weigh the same as i did before a few months ago but for some reason my legs are fatter so i feel like ive gained weight

[full gazelle]

my diet is try to eat as many calories as possible (clean food only)

[flat sleet]

||I'm trying to lose weight slowly. I use the app, MyFitnessPal, to count calories on weekdays and stay at a target caloric intake. I weigh myself almost every morning. If my weight trends upward, I lower the calorie goal a little bit. If i lose weight too fast, i increase the calories.||

[night dragon]

leanbeefpatty kinda formalized wat ive been doing all this time: intuitive eating (eating watever u like in moderation i.e. dirty bulking ig) + tracking just protein to make sure i get enuff of dat or try to

its a vibe

[thin thicket]

is it normal to sweat like crazy when just doing weights??

[flat sleet]

I sweat very easily and am right there with you, but I don't think it's that normal

[rain spear]

if you're lifting heavy then sure

I sweat a bit

also if you're just starting to exercise you'll sweat more

[copper tundra]

||yogurt, museli, chai seed and drizzle of honey for breakfast. Chicken thigh, vegetables and rice for lunch and dinner. For a cut at 1.5k calories~. For bulk, literally just more chicken and rice. I usually end up a few hundred calories above my cut goal or below my bulk goal but doesn't rly matter to me||

[copper tundra]

My YMCA seems to get me a lot more sweaty than my college gym bc of the ventilation/room size

It's a lot more pleasant if its like raining and its colder outside but my college gym just probably has rly strong vents going to compensate for... no windows 🫠

[flat sleet]

My favorite part of my basement gym is my dehumidifier. It pumps out up to 50 pints of water a day. 💧

Ok so I'm noticing a lot of diet questions. The one thing I love more than music and lifting is food, so would any of y'all like me to brain dump some high protein meals that I cook for myself?

A lot of them aren't easy to cook, but they're pretty tasty for how nutritious they are.

[full gazelle]

yes i would like that

[flat sleet]

Aight I'll work on a Google doc in the next week or so and dump it here

[full gazelle]

🙏

ngl i have trouble meeting my calorie goals with actual food so i often just make myself a 1000kcal smoothie

[torn cypress]

Depends on what exercise and how fit you are but generally yes

[thin thicket]

worked muscles in my shoulders that i didn't know i had

the little front ones

idk what they're called

[vestal fog]

nice

[river tiger]

delta something?

[thin thicket]

oh yeah

deltoids

[river tiger]

chest day today for me

[river tiger]

fraser whats ur goal btw

[thin thicket]

starting at ||107.7kg|| my goal is ||~75kg||

at ||105kg|| atm

although for this "dieting phase" my goal is ||95kg|| which I then maintain for a few weeks before dieting again

[river tiger]

how tall are you?

[thin thicket]

5'10 (178cm)

[river tiger]

good luckkkk

[thin thicket]

tyy

[river tiger]

you’re around my height

[thin thicket]

unfortunately I already have past experience of ||losing weight|| but this time around I'm learning from my past mistakes

need to maintain my metabolism loll

[sand crown]

me and my brother moved 7 or 8, 50kg sacs yesterday

i had to hold them with my fingers

💪

[strange adder]

had a lil cheat day today..ordered domino's for the first time in months

will fuel my workouts this weekend 🏃

[patent orbit]

https://twitter.com/ithebigc/status/1618952020198842369?s=21&t=Urc92JgYRwdVtVKDAgumiQ

ithebigc（ケリー） (@ithebigc)

LE SERRAFIM's training regimen (2 sets a day):
100 jumping jacks
100 happy jumps
100 trunk exercises (plank)
100 trunk exercises (lateral)
Planking (keep for one song)

Stray Kids Guy: Uh, I can't do that 😅

#Mステ
#宮脇咲良 #미야와키사쿠라 #MiyawakiSakura #LE_SSERAFIM #SAKURA

Likes

4309

Retweets

863

Twitter · Jan 27, 2023, 12:40 PM

Easy

I’m doing this

Twice a day

Anyone else ?

Lets go

[full gazelle]

yeah haha so easy...

[patent orbit]

Happy jumps are star jumps where you start crouched

Damn i hate those

[full gazelle]

how do you plank 100 times tho

what does trunk exercise mean

[patent orbit]

I think its the up and down plank

Trunk is the area of your abs

[eager sedge]

what does lateral mean though

[patent orbit]

Lats - the muscle at the side of your tummy

[full gazelle]

oh right that makes sense

[eager sedge]

im confused

[patent orbit]

Trunk muscles

[full gazelle]

maybe i can do 10% of this lmao

[eager sedge]

i couldnt do this lol

at least not yet

[night dragon]

no lats, da back muscles, r different

i was confused at first too

things like lat pulldown lateral raise etc

[full gazelle]

yeah it's not lats

define lateral

[sharp granite]

:books: Lateral

'lætərəl

ADJECTIVE

1. Situated at or extending to the side

"the lateral branches of a tree"
Similar: sidelong
2. Lying away from the median and sagittal plane of a body
"lateral lemniscus"

NOUN

1. A pass to a receiver upfield from the passer

Similar: lateral pass

[river tiger]

when are you starting your work out min

[full gazelle]

it's literal meaning of the word

[eager sedge]

i already started

[full gazelle]

that is, sideways

[river tiger]

hows the process going

[patent orbit]

I just looked it up yeh

I was thinking of obliques

[night dragon]

never skip lateral raises fellas THE most important shoulder exercise imo

[eager sedge]

going okay?

[river tiger]

lateral raises good exercise

[full gazelle]

damn I've been skipping

[night dragon]

n y one needs dedicated shoulder days for isolated side delt development

[river tiger]

how long has it been

[patent orbit]

I do shoulder raises of various types yeh

[river tiger]

i do DB raises

[patent orbit]

Yeah i do abs or legs with shoulder days

[river tiger]

kitzen u had a broken elbow so it was hard right

[night dragon]

rear and front delts get targeted from a lot of compound push and pull exercises already but not side delts

[full gazelle]

lat raise is so hard tho

[eager sedge]

around 2~3 weeks.

[river tiger]

ah i see good luck i hope you achieve your goal

[patent orbit]

Yeah i had to start with lifting 1 kg

[night dragon]

nah most ppl even advanced lifters cant use too heavy weights for lateral raise either its just how it is

v important tho

[river tiger]

peter do u power lift

[eager sedge]

almost 4 weeks after this week

[river tiger]

like bench press deadlift or squat

[night dragon]

ye i do those

[eager sedge]

i dont do gym though

[night dragon]

ive been cutting so only worrying bout muscle maintenance for now tho

[patent orbit]

I was using my photography lens

[full gazelle]

lmfao

[night dragon]

had some minor setbacks cos of lunar new year binging but watever

[muted agate]

I managed to get under the weight I had before christmas finally

[eager sedge]

yay!

[night dragon]

epic

[river tiger]

W

my gym goal is to be buff

[muted agate]

while not exercising at all for the last 3 weeks or so

I should look up some things for the problems I have with exercises but at the same time I have a medical check-up with my doctor soon

might as well ask her

[full gazelle]

true

[patent orbit]

Good luck

[night dragon]

wait lats r, tho more arguable, prolly da most important back muscles imo too

think its da biggest muscle of da upper body and most contributes to getting dat V-taper body

neva skip lat pulldowns as well fellas

[full gazelle]

pulldowns is great

[patent orbit]

Pull up bars are amazing for this

Imma do the le serrafim exercise now at 25% this week and build up to 100% over the month

[patent orbit]

Did 25% gonna do 140 crunches 70 leg rais 70 12kg hip thrust

Bigger workout tonight later arms

[patent orbit]

That little exercise felt good to get the body going

[eager sedge]

How many steps should I walk each day if I'm trying to lose weight

[river tiger]

run

[eager sedge]

i dont like running as much.

[turbid patrol]

10,000 steps is a general good goal for weight loss 🥰 team that with a calorie deficit and you’ll see some changes ♡

[eager sedge]

i was thinking about 6,000 steps lol

but im not that active in general

but ill build up to 10,000

[river tiger]

so

i didnt like it too

but it helps

[eager sedge]

please stop pinging me

but anyways, i prefer low impact exercises then high impact exercise

[mighty robin]

I think just doing the minimum of 30 mins of walking daily and walking more than you usually do should do the trick

don't think you have to go on a calorie deficit tbh

[eager sedge]

oh, thank you nope

though i read somewhere that if youre trying to lose weight or something you should do around 12,000 steps

[mighty robin]

it will build up to that amount of steps naturally most likely

since you will get used to a certain amount so you will be able to walk more with time

[eager sedge]

i don't really go outside for walks tbh

i just follow walk at home videos from yt

[mighty robin]

I like to walk around my room while I listen to music so maybe that's one way to increase it if you don't feel like going outside

[river tiger]

didnt you ping me earlier?

❓

[eager sedge]

lets not argue about this.

[river tiger]

thats what i thought

[eager sedge]

but please stop pinging me

[rain spear]

you need to be in a calorie deficit to lose weight

[mighty robin]

in her case i don't think she should do it right away, she should do that gradually if she plans to, just increasing her activity should be enough for now

[eager sedge]

im trying to increase my activity for now + and if i lose weight from it thats great

but i doubt it

[rain spear]

yeah definitely take it in steps

but if the goal is to lose weight you need to eventually be at a point of being in a calorie deficit

you can gain that by eating the same and moving more, but usually it'll involve cutting back some calories also, was for me anyway

[flat sleet]

I can relate to Min a bit. Although I'm pretty muscular, I'm ||obese||, so the impact from running is sometimes hard on my spine and ankles. So, I usually fast walk up an incline on my treadmill and watch anime or do duo lingo. That's usually enough to get my heart pumping while being lower impact.

However, I have found that running is far more time efficient for burning calories, so I tend to do a 20 minute HIIT run if I know I won't be lifting for the next 2 days.

[rain spear]

incline walking is a really good alternative to running

Good way to increase your heart rate without the impact of running

not even weight related but having bad running form or bad shoes can both cause issues too

[eager sedge]

personally, im not too ||obese||

[eager sedge]

you do dumbbell work?

[flat sleet]

Rarely. I mostly do barbell exercises. Lots of compound movements.

[eager sedge]

oh

[thin thicket]

did gym today!!

chest, lats, cardio, forearms

weird combo but we win those

the bar is so heavy tho omg

[eager sedge]

Did a workout earlier

[strange adder]

I'm crying some creepy dude I knew from uni years ago just replied to my gym insta pic with "what a glow up"

like what is that supposed to mean 😭

I was in better shape then 😭

[full gazelle]

💀

[strange adder]

always sends me creep dms whenever I post gym stories despite knowing I have a bf but that one's the worst

[patent orbit]

Finally back on the 12 kg for bicep curls - though a 6 rep set - happy with progress

Keep going people

P.s this is taking it easy with slow reps and strong stance

Triceps on 12kg too !

On a cardio note think will be doing more squatting star jumps jumping jacks mountain climbers and burpees

[flat sleet]

https://twitter.com/gointofabbit/status/1619539893033570304?t=e8VtkYXSmH6TsP6PrPY9Dw&s=33

LOONA Fab Profiles (@gointofabbit)

230129 12:36 KST - 🐱 [Profile]

Likes

232

Twitter · Jan 29, 2023, 3:36 AM

Hyunjin getting them gainzzzz

[grizzled quail]

good protein

[patent orbit]

Nice

Fitness feels like the one thing that’s going well for me

[grizzled quail]

im struggling with gaining weight but at least my training is consistent

[river tiger]

whats ur BW now?

[grizzled quail]

||165|| lbs still

[river tiger]

just eat more calories

[grizzled quail]

my lifting numbers are slowly going up ofc, but it could be a lot faster and i could look a lot better (imo) if i was ||175-180|| lbs

ye ofc it's that simple

just like how losing weight is "just eat less calories"

[full gazelle]

yeah just eat more 4head

[muted agate]

or you can do it like me

I've been bulking for over 20 years

[clear kraken]

Started my membership, first workout completed today

Wanted to start off with smth light-ish

2x8 2.5kg standing DB press
3x12 5kg standing DB press
1x8 2.5kg DB press
2x8 5kg DB press
3x12 2.5kg lateral raise

Still playing around with the weights but im fked from the lateral raise why tf is it so hard

[vestal fog]

[full gazelle]

bro doing lateral raises with same weight as bench press
yeah it's a lot harder

[patent orbit]

holy moly

[thin thicket]

my legs are so strong compared to my chest and arms

[fleet herald]

isn't that the case for most people though

unless you're like squatting 4x your bench or something

[river tiger]

im sure my arms and chest are stronger but idk

[thin thicket]

19kg bench 80kg leg press

[grizzled quail]

leg press will always be the exercise you can do the most weight on, wouldn't really compare it to anything else

[night dragon]

wat kg do yalls gyms dumbbell rack go up to

i thought mine going up to a pair of 20kg was meh but looked around other apartment gyms and at most they go up to 25kg

was srsly considering outside gym membership for heavier dumbbells

might do dat eventually i do b needing a cable machine and a smith machine with more plates

[copper tundra]

smoll muscles

i have a poor habit of not keeping up with leg works at all and my squat/dls are still comparatively flying

ohp/bench feels like a mountain

[grizzled quail]

mine start at 5 lbs and go to 100 lbs

so like 2.2 kg to 45 kg

and yeah dbs aside, the machines are the reason i have a gym membership

[night dragon]

100lbs for one db or a pair?

[grizzled quail]

100 lbs each, 2 dbs

[night dragon]

damn

[grizzled quail]

there's 2 of everything but the common weights like 20 lbs and 25 lbs we have like 2 or 3 pairs of

[night dragon]

ye might need gym membership for dat kinda equipment

[grizzled quail]

do you have a rack + barbell at your apt gym

mine only had a smith which was a big reason i got a membership lol

[night dragon]

ye its got enuff

[grizzled quail]

ah

[night dragon]

only truly missing cable machine

[grizzled quail]

idk if you have a good rack + barbell + dbs then it should be fine

[night dragon]

the flexible kind that u can adjust height and watever

[grizzled quail]

just do pullups for lats or something

[night dragon]

too many kinds of exercises u can do on those

[clear kraken]

Mine is also cuz my gym is 24 hours

I went at 530am