Fitness Chat

[grizzled quail]

well my apt gym is also 24 hrs

[night dragon]

ye its got lat pulldown machine, its enuff for me for a while

[grizzled quail]

but yeah my gym is 24 hrs as well

[grizzled quail]

yea u rly dont need anything else

just use bb for everything and throw some plates on it lol

[clear kraken]

Shdnt apt gyms be all 24 hrs?

[night dragon]

o wait another thing r those belts thing to hook plates onto u

for pullups

[grizzled quail]

ye u can use em for dips too

[grizzled quail]

well technically it's not 24 hours but who gone stop me

[night dragon]

i dont rly have an option to progressive overload my pullups beyong bodyweight rn

so not putting it into my routine

[clear kraken]

[grizzled quail]

reps

[night dragon]

i still do em handful times after school weekly along w dead hangs

[clear kraken]

Tbh i was hella surprised since it was my first time at the gym there were like 3-4 ppl alrdy working out at 530 in the morning like wtf man

[grizzled quail]

progressive overload isnt just weight

[night dragon]

ye im steadily in reps but at some point ill need extra weights

[grizzled quail]

but ye tbh i wouldnt get a gym membership if my apt gym had all that

mine literally has a couple treadmills, a pulldown machine, leg press machine, some dbs that are half missing, and a smith machine

[night dragon]

icic

db rack, bb rack/smith machine, cable machine most crucial equipments imo

can do everything w those

[night dragon]

is ur apt gym like entirely self-managed by residents?

cos mine and think most other apt opens from 6am-10pm

cos they usually hire someone to watch over da facilities

[clear kraken]

Nah i dont go to an apt gym, dont live in one. Just thought that perhaps it could be opened 24/7 if no one locked up

[night dragon]

ye mines not even locked so technically 24/7? i could just head in and turn power on, but officially its 6am-10pm with a gym guy stationed there

[rain spear]

50

[grizzled quail]

that's what connor curls for warmups

[rain spear]

bruh

back to the gym tonight

been 10~ days since i worked out

[grizzled quail]

[rain spear]

well i did loads of activities on my holiday

but no weight stuff

[muted agate]

I wonder what my leg press actually is

[thin thicket]

200kg

[grizzled quail]

you can do a ton of weight on leg press, mine is probably around 200kg if not more for a 1rm

but maxing leg press is super pointless

https://www.youtube.com/watch?v=9vWgSTdkc2A

[rain spear]

ronnie the goat

[grizzled quail]

light weight

[river tiger]

im planning to train for a triathlon

wish me luck lads

following my father’s footstep, lucian will stop being passive and actually do something useful in life

[thin thicket]

we got em today boys

||500 calories|| big burn😎

walked home in my sweat drenched t shirt in the cold because when I say it was sweat drenched. it. was. sweat. drenched. i ain't letting it ruin my other clothes😭

[vestal fog]

nice burn tho

[thin thicket]

I love training days because it raises my maintenance to a level where I can comfortably fit 3 meals in

[patent orbit]

your being useful just being you and loving to yourself & that will emanate to the world around you ..

your path is yours to follow naturally

[river tiger]

but triathlon fun fr

[patent orbit]

if your having fun that's always something going for

[tight sage]

is there anything that is okay to continiously snack on throughout the day?
used to like mini carrots, but eventually my body couldn't handle it anymore.

[flat sleet]

Like something low calorie but kinda satisfying?

[tight sage]

anything that works really. things i often used to eat while gaming before i stopped snacking crisps and m&ms, were unsalted peanuts or the carrots

just besides the carrots or cheese cubes i am not familiar with anything

[patent orbit]

i like these to snack on https://eattrek.com/

at this very moment i'm snacking on blueberries : )

[tight sage]

oh blueberries are nice

[tight sage]

never had protein bars/shakes, but this is like a 1 minute bite.
am more looking like your blueberries for example i can just put on desk and slowly eat bit by bit over hours of time

[patent orbit]

yeah

[tight sage]

are unsalted peanuts/nuts even bad/unhealthy?

[patent orbit]

nuts are good ! lots of protein and healthy fats

[tight sage]

is these

[patent orbit]

nuts like brazil nuts and pistachio nuts

[tight sage]

so if they good i can just keep buying them ten cool

[patent orbit]

yeah

they are kinda fatty though

[tight sage]

ah

[patent orbit]

i mean, if your eating them once a week that's fine

they say ' in moderation ' whatever that entails

https://www.verywellfit.com/nuts-do-not-lead-to-weight-gain-meta-analysis-shows-5203923

[tight sage]

uh, idk how many this means. i just eat the whole bag spread over a few days

[full gazelle]

this is exactly what i do with nuts

[tight sage]

okay good to know. really liked eating nuts, but was afraid to do so anymore since i stopped eating the bad snacks

thanks

[vestal fog]

i thought about going to the gym tomorrow

[full gazelle]

nuts are very healthy

[tight sage]

ima go buy some nuts right away now i know this. been so desperate in evenings for snacks

[full gazelle]

yeah lmao

[patent orbit]

yeah nuts are very healthy

i was caught in the stigma nuts are fatty but it turns out they are not so bad after all

now i want some nuts too ! hahaha

[green falcon]

Huh I always heard that nuts aren't good

Interesting

[patent orbit]

that article i posted is from last month it's quite interesting

[green falcon]

Will read that

[flat sleet]

Oh so like favorite snacks in general then regardless of nutritional goals? Hell yeah. Below are some of my faves:

Pretzels and cheese
Shrimp chips
Pomegranates
Yogurt and Cacao nibs
Cottage cheese and apple sauce
Ants on a log
Fresh vietnames pring rolls
Chia pudding
Sparkling water (idk if this counts, but I drink a ton every day)

[green falcon]

I know you said regardless of nutritional goals but I want to add for people that don't know: carbonated water makes you gain weight

[flat sleet]

Please explain. I drink a ton

[green falcon]

Lemme rephrase that since they are multiple studies but this one from healthline says:
*While plain carbonated water is a better choice than sugary beverages like soda, juice, or sweet tea, a small 2017 study revealed that plain carbonated water increased a hunger hormone called ghrelin in men. Even the beloved LaCroix may not be so perfect.

Essentially, when your ghrelin levels are high, you’ll feel hungrier and are likely to eat more, which can lead to weight gain. But more research is needed to confirm this outcome on a larger scale and in women.

It’s also important to note that not all carbonated water is created equal. While carbonated water is just water plus air, some bottled seltzers and flavor enhancers contain sodium, natural and artificial acids, flavors, sweeteners, and other additives.

All of these could contain hidden calories and extra sodium. Also, these additives can lead to cavities and weight gain over time, studies show, so read labels carefully.*

Carbonated water can make you hungrier basically

Meanwhile Dr. Eve Glazier and Dr. Elizabeth Ko told the Chicago Sun in September 2022:

But a study published several years ago in the journal Obesity Research and Clinical Practice linked drinking carbonated water to weight gain. It didn’t blame the beverages directly, instead suggesting that the carbon dioxide that gives fizzy water its effervescence has an effect on body chemistry that can lead to overeating.

So yeah carbonated water can indirectly cause weight gain I worded that wrong sorry

Just telling you to be careful you might feel more hungry and sorry for the wall of text

[full gazelle]

oh wtf i need to start drinking that shit then

[green falcon]

I used to love that as a kid

Now I hate it

[flat sleet]

Oh so I'm good since I count my calories and ironically don't usually drink it on days when I'm not counting calories

[green falcon]

[flat sleet]

https://tenor.com/view/hello-kitty-safe-gif-8762686

[green falcon]

[rain spear]

seated dip machine is so goated

[muted agate]

I never felt more hungry while drinking it tbh

and isn't seltzer some kind of alcohol?

[flat sleet]

Only hard seltzer is (or if you brewed it with yeast and sugar I suppose)

[night dragon]

we technically got 50kg too lmao forgot about this thing

[rain spear]

god damn

[night dragon]

did it for da meme dis is ridiculous

wat do ur actual 50kg dumbbells look like

[rain spear]

i'll take a pic when im there but theyre just the regular ones but giant

stock photo of the ones my gym uses

[night dragon]

ok ye da plates might make proportions look a lil off

[torn cypress]

40 or 45kg

[tight sage]

at the gym and body feels weaker than last week

[flat sleet]

It be like that sometimes

[rain spear]

loads of variables

just do your best friend

[reef temple]

any ppl enjoyers

i've been on the reddit one for a long time now but i feel like restructuring and changing the movements up

v fun

[rain spear]

push pull legs?

[reef temple]

yea

nothing wrong with the one i'm doing rn i just feel like switching some of the isos out cause i'm getting bored lol

just scrubbing through vids from like, jeff nippard and whatever to see what i can use

[rain spear]

yeah i did the same but back to it now

the different for me is i do shoulders on leg day

[strange adder]

||lost some weight|| this last month 🙏 hoping to keep seeing results

[vestal fog]

Niceu

[rain spear]

woo woo woooo

i ||gained 1kg|| but i was on holiday so i dont mind

[strange adder]

most of that is prob water weight anyway

[clear kraken]

feeling good after beginning my workouts a few days ago

[thin thicket]

I think I finally found my BMR to be around ||1950 calories||

its so hard to guess but this is probably most accurate

[rain spear]

nahhh i ate a ton hahha

its all good though

was nice to have a week of not counting/worrying

[strange adder]

yeah you definitely deserve a break where you don't get to worry @rain spear

can't keep it up all the time

I've added bulgarian split squats back into my split bc I hate myself

using the smith machine this time though bc I can get better isolation

[rain spear]

niceeee

I got legs and shoulders today

[muted agate]

I got those too

[rain spear]

noice

headphones died :(((

but got the 22kg dumbbells up for shoulders quite easily

still have a passionate hatred for legs

safe to say I've never enjoyed a single leg day at the gym

shoulders is lit though

my mood on shoulder and leg day 📈 📉 📈 📉

[strange adder]

did arms today still find it exhausting

[mighty robin]

arms and upper body always have me be exhausted for 2-3 days 😔

[rain spear]

legs do that to me hahaha

[strange adder]

I think men and women have the opposite problems bc girls are taught they need to look good from the waist down whereas boys are taught it's the waist up

and it takes a long time to de-condition yourself from that so the strength on both sides is just imbalanced

I just want to do a pull up man

[muted agate]

I don't think that has anything to do with what you are taught to look like honestly

or maybe I'm an exception I don't know

[patent orbit]

Legs days are fine for me

Though i’m working mostly on upper body definition atm - needs most attention

[copper tundra]

I don't do legs outside of squats and deadlifts

I just literally never built the habit

I think im not in a hurry bc my legs looked developed from sports but realistically im making excuses

[strange adder]

||cheat meal|| today..ikea meatballs and mini daim 😩😩

took a lil trip to warrington

[patent orbit]

Does anyone else use their dumbells to hold onto during pressups ?

[strange adder]

that would require me doing pressups

[rain spear]

i just do them normally as i need to use it to strengthen my wrists

[rain spear]

gotta have a strict diet week this week, went a bit overboard this weekend

[vestal fog]

hahah same

yesterday i feel like i ate like i used to when i started getting overweight

[rain spear]

same here but the whole weekend

but its motivated me to get back to my strict diet

which is goo d

[mighty robin]

🤝

[rain spear]

no tats for a little bit so i can train fully too

did 4 of 5 days last week

5 this week 😤

[patent orbit]

Wow

Rest up well too

Going heavy on the shoulders tonight - 12kg each dumbells 28kg bar

woah , sweating

Ok this is a bit of a weird thing to say but, does anyone else like the scent of their sweat ? Mine does not smell bad at all it’s just kind of musky

Still got a lot of work to do

[flat sleet]

The true test would be showing up to a meet and greet with your LOONA bias and seeing if she likes the smell.

[patent orbit]

That’s kinda risky hehe

I’m pretty confident though hehe

[muted agate]

https://twitter.com/macaiyla/status/1621023304168652801

Macaiyla (@macaiyla)

I just want to remind some of yall that just because it is February doesn't mean you have to give up on goals you have not even started/put effort into. You do not need to mentally tell yourself you need to restart at the beginning of every month/next year. You got this idiot

Likes

1045

Twitter · Feb 2, 2023, 5:50 AM

[night dragon]

can do 3 proper sets of 10 pullup or chinup reps now les go

just bodyweight tho

[rain spear]

still rly good

[thin thicket]

just got 1RM 107kg on leg press

235lbs I believe

legs shaking

fr

tried 113kg and couldn't even move it

[sick fulcrum]

pog, gonna join this chat here too

started doing fitness in like june/july to lose some weight

[rain spear]

welcome to the club friend

[sick fulcrum]

managed to lost ||20||kg, just not sure yet how low i should go, before starting to bulk up

[rain spear]

you being comfortable is the main thing

[eager sedge]

until you're happy with the weight

[rain spear]

i focus more on how i look than the exact number

and i figure the numbers out based on look

[sick fulcrum]

[rain spear]

do you mind checking the pin for the rules for mentioning body weight and how to spoiler, just to make sure everyone is comfortable

gonna put the pin back to the top

[sick fulcrum]

ohh sure, one sec

[rain spear]

tysm

my goal is ||85-87||kg, currently at around ||90||

[eager sedge]

did you go on any diet?

[rain spear]

but i started at like ||102||kg so im very happy currently

[sick fulcrum]

ohh same, i was around that too when i started

[rain spear]

nicee!! congrats so far

[sick fulcrum]

[rain spear]

keep up the good work too

what kinda exercise do you do?

[sick fulcrum]

youu too

[sick fulcrum]

i got a upper/lower body plan, one of the trainers made me that plan when i started out

[rain spear]

ohhh dope! is this weightlifting?

[sick fulcrum]

yess

[rain spear]

nice nice

[sick fulcrum]

sorry, just saw it now haha
well, no specific diet, or calorie tracking, all i did was track my weight to see what's working and somewhat guess how much i can eat accordingly

[eager sedge]

oh, thats good!

congrats :D

[sick fulcrum]

[eager sedge]

<3

[patent orbit]

dayum now i wanna do 3x10 .. i might do that tonight , though technically on a rest day ..

[patent orbit]

https://youtu.be/z6KKo85V9Ew

[flat sleet]

Anyone else get lazy when it's time to increase by 50 lbs?

[sick fulcrum]

what the-

heresy!!

[sick fulcrum]

but why exactly 1 minute 🤔 wouldnt i benefit of increasing the planking time over time (if i can)?

if you read this, do a 1 minute plank rn
i'll do one too now

[patent orbit]

I did 5 minute plank earlier

[flat sleet]

Did it. Honestly wasn't sure if my ||40 bmi|| could do it, but it was very doable.

[sick fulcrum]

great job!!

no shame if any of you cant do 1min tho ofc! just do as much as you can for now and gradually work towards the 1minute mark over time, you can do it!🔥

[torn cypress]

Yes

[river tiger]

i feel more motivated

[patent orbit]

[grizzled quail]

this new protein powder i got is S tier tasty

also it's whey isolate so i can drink it even tho i'm lactose intolerant

https://www.amazon.com/Universal-Nutrition-Animal-Isolate-Supplement/dp/B012Z7BMHU?th=1

[night dragon]

i drink pure whey w mango flavored creatine

makes it taste p nice

[rain spear]

nearly had the perfect session yesterday but some guy was hogging the pec fly machine so i had to swap my last 2 exercises

but i still got everything dont at a good weight

[muted agate]

anyways went to doctor and found out the issue time to start exercising again

[eager sedge]

Just did a yoga practice

[clear kraken]

how do you actually deal with ppl who hog machines? like what's the gym etiquette for "interrupting" other people's sessions?

cuz the other day i had a dude hog the pec fly machine and istg in between sets he was just on the phone for 5 minutes but i didnt know what is the right way to interrupt

[rain spear]

wait until they finish their set and ask how many they have left, then from their you can either wait or you can ask to jump in, meaning when he rests you work and vice versa

that usually gets people to go faster too

[eager sedge]

im sleepy after the yoga practice

[tight sage]

last time i went it was busy and couldn't do my 2 main leg machines...
tried keeping myself busy with other stuff till i could find a chance, but each time i finished one of the others other ppl were already on it. i just went home then.

[rain spear]

happens to me sometimes

some days i just dont wanna chat to people

but if youre in the mood you can ask to jump in or just ask how long they have left and then queue a bit

[tight sage]

find it so akward to just stand there and stare/wait for them to be done. am way too quiet/shy for any of that.
think from now on i just avoid going before 10pm

[night dragon]

ngl im alone at my apartment gym 80% of da time

[full gazelle]

yeah if i go around 5-6pm then there's always a queue for the benches lmao

[rain spear]

Good news is I lost ||1||kg this week

bad/annoying news is I'm at ||90.1||kg hahaha

[night dragon]

gonna keep cutting rest of this month but just took some measurements and i reached my goal of getting below 14% body fat alrdy

maybe can get to 12-10% from these last weeks dat'd b a dream

[mighty robin]

going to the gym at a different hour than the usual and seeing people idk is making me anxious

[rain spear]

you got this!!!

[patent orbit]

[sick fulcrum]

may i ask how tall you are?🤔 if you dont mind telling ofc!

[rain spear]

188cm

[sick fulcrum]

wow so tall

[rain spear]

hahahah

my BMI is apparently like just overweight but i have a lot of muscle so its whatever

[vestal fog]

connorstronk

[rain spear]

[mighty robin]

BMI is outdated and not very inclusive iirc

[sick fulcrum]

it’s not the best, but you can still kinda take it as an indicator ig

you just gotta know how to interpret the numbers

main advantage is, it’s easy to calculate

if you got the data for it, body fat percentage is much better tho

[night dragon]

i use da us navy method calculation online dat needs waist and neck circumference as well to calculate body fat %

[sick fulcrum]

like, big difference if you’re "overweight" and it’s all fat, or when it’s all muscle

[sick fulcrum]

tbh, i never calculated my body fat percentage before, i really need to do it sometime

[night dragon]

just need a tape measure for waist and neck measurements its p quick

[sick fulcrum]

i‘m sure we got one, just gotta check where it is

[grizzled quail]

ive never calculated mine either tbh

i dont think it really matters unless you have a specific bf% goal? but i feel like most people just have a weight goal

[full gazelle]

my galaxy watch can calculate body fat, muscle mass, bmi etc it's pretty cool

[patent orbit]

The La Serrafim workout is a really good fat burn & tone workout

[strange adder]

usually you'll only need to track exact bf% if you're comping

[rain spear]

getting the 22kgs up for shoulders but it's a struggle today

2 more sets

😤

[strange adder]

||lost almost an inch on my waist|| since the beginning of jan, doing 9ish hour IF window and ||tracking macros|| for the first time

🙏

[eager sedge]

nice one casti

[strange adder]

oh, also incorporated 20-25 mins of cardio before weightlifting which is what I used to do years ago

but kept seeing things online that said you don't need cardio

maybe some people don't but it turns out I do

so much misinformation online now

esp on tiktok it's awful

[rain spear]

gz casti

[strange adder]

thank

[rain spear]

yeah cardio is important just to keep your heart healthy

[strange adder]

it makes me feel better too

[rain spear]

1 more set this is gonna write me off today

[strange adder]

also wakes me up to weightlift

[rain spear]

yeah same

[strange adder]

gets rid of my fatigue

[rain spear]

I love the feeling after kickboxing where you're just spent but you worked so hard

[strange adder]

I miss kickboxing

[rain spear]

it's so much fun isn't it

evii has started filming stuff for us to put on insta and caught a snippet of a head kick I got in practice haha

felt good

[strange adder]

like head height kick?

[eager sedge]

are you flexible connor?

[rain spear]

yeah my head height

[rain spear]

yeah, more than the average person for sure but getting back to my "peak" flexibility over the last couple months

I can kick to my head fairly comfortably

like a proper kick not just swinging my leg up

[eager sedge]

oh

what stretches do you do?

[rain spear]

I have a full routine I do after kickboxing but it comes mainly from kickboxing itself

[eager sedge]

oh

im trying to find a stretch routine

[rain spear]

mine isn't online it's just one we do at my school

[eager sedge]

oh

lucky haha

[muted agate]

I just repeat this one 15 minute stretch video I found online and do it every day

[eager sedge]

which one is that?

[muted agate]

well I'm not good at telling if it is good or not but here you go

https://www.youtube.com/watch?v=PhJAAp9v2N0

[eager sedge]

oh

its okay

i actually follow another stretch routine but im scared of getting bored of it

[rain spear]

it's not really an exciting activity you just have to do it

[eager sedge]

yeah i know

[muted agate]

I have to go back to actual exercises but I got way out of rhythm not sure where to even start

[strange adder]

omg I also ||lost 0.5in from the biggest part of my thigh which is where I hold weight the most|| I really thought I wouldn't get results there for a long time

[muted agate]

how do you measure weight of specific body parts?

[strange adder]

||just use a tape measure, it's just circumference|| - I don't weigh myself bc muscle weights a lot so if I think I weigh particularly high it'll probably really affect my mental even if it's not fat

I used to have an ed so I'm trying to do it in a way best for me that won't make me relapse

[muted agate]

oh in

I read that i as l and just filled it in as lb

speaking of weight ||around 2 days ago I saw the weight show me 99,8 kg which I'm not sure if it was correct because nowadays I see it hovering around 100-102kg still need to lose another 10kgs to get into the range of normal weight||

[night dragon]

feel like weighing myself weekly instead of daily also helped w my mental

if i gained weight after a week, eat a lil less and vice versa

[sick fulcrum]

well, it always depends on what you wanna focus on ig

[eager sedge]

you can focus on cardio?

[sick fulcrum]

while you didn’t do cardio before your workout, did you not do anything at all or did you at least do a warmup?

[strange adder]

I just warm up on the cardio machine on a low level and do some stretching for maybe 5 mins

sometimes I walk to the gym so count that as my warmup lol

also think I'm gonna have to stop deadlifting even when my form looks correct it just ends up hurting my back and I'm fed up!!

[flat sleet]

I just went live on Instagram for one heavy bench set in case someone needed to call me an ambulance lol

(I lift at home and my wife isn't home right now)

[sick fulcrum]

lmao, nice idea tho

[vestal fog]

smart but also dangerous lol

[grizzled quail]

no dont encourage this behavior

wait for your wife

or lift lighter if you dont have a spot

[strange adder]

^^^

[flat sleet]

Let me clarify then: It's just one layer of the measures I take. I have my safety straps angled in a certain way that allows me to slip underneath the bar if I do drop it, and I practice failing and getting out before I begin my working sets when I know I'm going for 3 or fewer reps in a single set.

[grizzled quail]

[eager sedge]

lost around ||2kg|| so far

[patent orbit]

https://youtu.be/znooDkVZ7i8

lets go

they give good warnings of over doing it

3 sets of 15 is good for me atm

[full gazelle]

i can only do 10

[patent orbit]

just enough without over doing it

after i broke my elbow i was on like .. 3

after 6 months of rest

point is you know your body & it's limits

[full gazelle]

ok i can do 15 actually but barely

and i dont think i could do more sets after that tbh

[rain spear]

the thumbnail is terrible form!!

[patent orbit]

Agreed haha

[patent orbit]

Do 7 then 30 second rest then Another 7 , everyday . You’ll build up over time . Eventually it will be 10 reps and so on

And

There is nothing wrong with just maintaining the same workout . If you wanna do 14 pressups everyday awesome .

Like , your keeping fit and maintained you don’t have to go for gains

Just maintenance and that’s good enough

[eager sedge]

What do you mean?

[patent orbit]

You don’t have to push to do more reps or more weights or go harder

If your maintaning a consistent exercise regime that keeps your body moving a d subtle thats awesome

[eager sedge]

Oh

Okay

[patent orbit]

As long as your not like eating macdonalds and chips everyday , keep a nice diet

Light consistency is good

[sick fulcrum]

all the fast food restaurants right between my gym and the train station

[vestal fog]

marketing strategy

[sick fulcrum]

fr

[eager sedge]

i dont actually eat fast food as much as i ussed to

[muted agate]

I can barely do 1

[sick fulcrum]

doing push ups on an elevated surface for your hands helps a lot, to start out

the higher you go, the lighter it will get

[grizzled quail]

i'm going to disagree. it depends on your goals

if you want to just maintain your current physique, then yes this advice is applicable

for many people who have strength goals, size goals, etc, progressive overload is important

[patent orbit]

Yeah , totally, that was my original point to adda start with 7 and soon you'll build up to be able to do 10.
But i didn't want to put pressure on people just saying it's ok to maintain as well it's not all about building up 🙂

For me i'm def going for the gains 😄

[tight sage]

aye, managed to do my whole fitness routine today 😤

[rain spear]

woo woooooo

[rain spear]

getting yesterday's gym that I missed done today 😤

staying on schedule

[muted agate]

I need to make a schedule again

maybe change up the squats eventually because not sure if it is a good idea to get over 100 squats after I get back to it

[sick fulcrum]

better safe than sorry

[sick fulcrum]

interestingly, benches are almost always open when i‘m there, but the smith machine

[muted agate]

I was thinking about doing single leg squats not sure if it is a good idea with my weight

[night dragon]

dumbbell single leg or split squats my leg day staple for months

never stopped hating it

[muted agate]

I saw a lil video and wanted to try it out

going to single leg squats into dragon squats and then sissy squats

[night dragon]

dat sounds not fun

u got dis

[thin thicket]

i can't use the barbells they scare me

esp going solo

have to use the dumbells

also its less embarrassing when i can't do a 16kg bench press

[sick fulcrum]

opposite for me tbh

i mostly use barbells bcs dumbells scare me

[patent orbit]

Burpees are a bitch

[night dragon]

ye at some point dumbbells are so heavy just getting em to ur starting position is a challenge

for a db press or watever

[flat sleet]

The creative things people do to get started with heavy dumbell bench or overhead is kinda trippy when you think about it

[rain spear]

im not too heavy with them yet but i have them up and kinda fall back into it

[sick fulcrum]

i need to try bench press with dumbbells someday, i always did with a barbell so far

[thin thicket]

I think you lay down and kick them up with your legs as such

[eager sedge]

my body feels different from 1 month progress so far

[muted agate]

feeling like a butterfly after stretching is such a cringe statement but if you do it for a while it is actually true

[eager sedge]

i quite like stetching nowadays as well

its so relaxing :'))

although ive only done it for 1 or 2 weeks so far

but i already see progress with it bc i was a bit flexible before

[sick fulcrum]

i really need to do more stretching too, but it just feels so weird doing it at the gym idk

[eager sedge]

do it at home instead

maybe do it as part as your evening routine or something

[sick fulcrum]

theoretically, it would be done best right after the workout, no?

when your muscles are still warm, you can move them more

[eager sedge]

oh

idk

[muted agate]

I personally always stretched before working out

[rain spear]

dynamic stretch/warm up before exercise, static stretches after

[eager sedge]

whats the difference?

[rain spear]

Static stretches are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds. Dynamic stretches are controlled movements that prepare your muscles, ligaments and other soft tissues for performance and safety.

from google

says it better than id be able to word it

[eager sedge]

oh

thanks

[tight sage]

i need to find a arm warm up. only got cycling for lower body which is prob enough

[muted agate]

you could try something like this

https://darebee.com/images/workouts/merlin-workout.jpg

exercises are easy but when you do one movement 60 times within 5 minutes you will feel it

I guess this is more chest oriented though

https://darebee.com/images/workouts/stronger-arms-workout.jpg

maybe this

[muted agate]

speaking of arms ||tried doing push ups today and managed to do 5 regular ones||

had to tap out after 2 sets though

[copper tundra]

Jim

[vestal fog]

pog

[rain spear]

wanna try and get the 26kg dumbbells up for chest press today

havent done for a long time

even if its just one set im gonna go for it

[rain spear]

huge, well done 👏

[tight sage]

oh this looks like something i can try daily. the shoudler taps gonna kill me

[green falcon]

Back to the gym today

Also I just took a wrong step now it feels like my leg is killing me so I hope the gym will help with that

I am not that old yet

[tight sage]

hwaiting!!!

[rain spear]

gj hiz!

going gym in like 2-3 hours

already starting the mental prep for bigger dumbbells kek

[rain spear]

got 2 sets at 26!!

sets of 10

[turbid patrol]

GO ON BBY

hehe

Also hi every one

Well done for taking more steps toward your goals ♡

trying to get my steps up from now on each day as it’s the lil things

[vestal fog]

[eager sedge]

Finally lost all my water weight

[flat sleet]

Deep af

[patent orbit]

on rest day #2 atm ..

[sick fulcrum]

i wanna try too!!

[sick fulcrum]

how much do you usually do for bench press?

not quite sure yet how much i should do with dumbbells

[flat sleet]

I know you werent asking md, I recommend starting low and ramping up. I can't fathom dumbbell benching what I barbell bench. I bench over 300 lbs, and I would probably start with 50 lbs in each hand as a warm up set then increase based on feel until I found the right level of exhaustion I'm looking for.

[sick fulcrum]

thank you

[flat sleet]

You welcs

[eager sedge]

update: i weighed myself and || 2kg has been lost ||

[rain spear]

im the opposite i do dumbbells instead of bar haha

so i cant help sadly

[thin thicket]

down to ||100.8kg|| from ||107.7kg||, its been one month

[grizzled quail]

at my heaviest ever at ||166|| lbs!! less than ||10|| lbs to go

[flat sleet]

Damn you have me kinda fired up. I've had a lot of up and down weeks recently. Gotta get more serious.

[thin thicket]

it's incredibly difficult to do, but just take it day by day and believe in yourself and anything is possible

[flat sleet]

I do well when I stick to the plan, but my wife bought and baked so many cookies for valentines day 👉👈

[eager sedge]

I finally got to my goal !!!

[mighty robin]

ayyyy congrats!!!!

[eager sedge]

thank you!!

[thin thicket]

it may be worth discussing with your wife your short and long term goals and plan for weight loss :)

[sick fulcrum]

first time using dumbbell press

i went like half the weight i‘d do on bench but damn huge struggle getting in position with those

[muted agate]

after exercising in Tuesday I started getting sick and I couldn't lift my arms above my elbows for 2 days

[full gazelle]

that's normal especially in the beginning

but maybe you went too hard

[muted agate]

didn't feel like it tbh

[sick fulcrum]

might also not be from working out and you just got sick, one time, i was hurting so bad, it was like very hard muscle soreness, but turns out it was actually bc i had gotton covid

[rain spear]

what dumbbells were you using? its tricky right

[sick fulcrum]

20kg

i‘m not used to using heavy dumbbells

but actually pressing them wasnt that hard, more stabilization tho

[rain spear]

for sure

you can like put them on your legs and prop them up as you fall back

thats my system atm

[sick fulcrum]

yea yea, that’s how i did it too

still a huge struggle tho

[rain spear]

youll get more used to it i believe 😤

[sick fulcrum]

[rain spear]

im almost comfortably doing pull ups and dips without assisted weight anymore

which is one of my main goals

[sick fulcrum]

actually need to try, i feel like i could do dips, probably not pulls ups tho

[sick fulcrum]

i gotta say tho, i could feel my chest much better with the dumbbells than with bench, even tho it was much lighter

[rain spear]

time for my weekly leg day tantrum

got 3 sets of 22kg dumbbells for shoulder press though

but leg day still killed my mood

[sick fulcrum]

why you doing shoulder press on leg day tho

[rain spear]

i do push/pull/shoulders & legs

so i can focus chest and tri's more on push day

and then i have something to look forward to on the 3rd day

if it was only legs i wouldnt go haha

[strange adder]

gotta do what works for you and actually makes you want to workout

even if it's not what people would class as most 'optimal'

[sick fulcrum]

very interesting

[sick fulcrum]

that is very true

[rain spear]

true

i mean as much as i hate it and it makes me feel unwell, i do get legs done every week

so the systems working

[grizzled quail]

i also do push/pull/legs+shoulders

very effective

[sick fulcrum]

[night dragon]

i do chest, back, shoulders, legs so push pull push leg?

remaining 3 days just dead hangs and pullups chinups

[grizzled quail]

that's like a bro split

[night dragon]

ik

just too used to it to switch up n target muscle groups twice instead of once a week

for now

[grizzled quail]

if it works for you it works! no need to do anything

[night dragon]

actually ill change it in 2 weeks after im done cutting

should just be a matter of switching the order of exercises around right?

[grizzled quail]

not necessarily

[night dragon]

instead of all chest exercises on 1 day, share it w shoulder day as well sthg like dat

[grizzled quail]

that's a traditional push day yea

the thing is, your split could theoretically be more effective

just kinda depends on your goals atm

but cutting down on exercises or compacting days is usually counterproductive

[night dragon]

not having to do barbell squats, deadlift n split squats all on one day sounds kinda nice ill try this

[grizzled quail]

do you want my split? it's 3 days tho

push - pull - legs/shoulders

wait it's pinned here

it's not updated tho, i'll update it

[night dragon]

ill check da pin later, could use some examples

[thin thicket]

push pull legs/core for me

[sick fulcrum]

upper-/lower body for me btw

[rain spear]

at the gym

but so tired

wonder if I'm burnt out at all

[thin thicket]

sometimes its okay to just take a few days break

your body needs time to rebuild and reset

[sick fulcrum]

rest is smth our body very much needs too

too much calorie deficit could also be a reason if you‘re cutting atm

or not enough sleep, sleep is very important

[thin thicket]

yeah good quality 8 hour sleep is necessary

[green falcon]

you guys sleep 8 hours?

[flat sleet]

I struggle to hit 8. I usually wake up before my alarm and get like 6.75-7.25

[green falcon]

6-7 hours are my maximum

[thin thicket]

some people need less just make sure you get atleast 5 REM cycles

most people need 5-7 REM cycles each night

avg being 6 ofc

https://thesleepcharity.org.uk/information-support/adults/sleep-calculator/

[flat sleet]

Lat's time I was too tired to go into my workouts consistently, I needed to switch to a plan that was easier to recover from. From my experience, you need to allow for more recovery the stronger you get and especially if you're losing weight

[flat sleet]

According to my watch, I got below average REM and above average light sleep last night. That sucks because that was the best sleep I had in weeks.

It probably doesn't help that I have sleep apnea, but my cpap machine should be helping with that issue

[thin thicket]

make sure your circadian rythm is synced with the sunset and sunrise it can help with more restful sleep

[flat sleet]

Speaking of sleep, here's this Hyunjin alarm if y'all needed it

[flat sleet]

For real I'll read into that. The sun is starting to rise earlier

[thin thicket]

anyways, just done 1hr on the treadmill and did 5.7km and 20 mins rowing for 2.8km

time to go home

leg day was yesterday too so this was real hard lol

[green falcon]

WAKE UP SLEEPYHEAD

[flat sleet]

A few weeks ago, I said I would brain dump my eating thought process as someone who loves food and cooking more than lifting but still eats high protein. It's taking a long time, so I'll just paste the link here in case anyone wanted to see the work in progress: https://docs.google.com/document/d/12nacQ_W_vh--UmO4f5xUWA4RTfS0e3Rqbkq7mQOmKyY/edit?usp=drivesdk

[thin thicket]

i don't think i will have legs tomorrow

bed ridden

[grizzled quail]

this is great! thank you for sharing

[sand crown]

so a friend of mine is doing 'body recomposition' and for some reason I've been unintentionally subconsciously following it as well

seems to be working

[full gazelle]

what does it mean

[night dragon]

think it means bulking n cutting simultaneously, gaining muscle n losing fat at da same time

instead of calorie surplus u hit da gym on a deficit and get ur energy from body fat burnt instead

[rain spear]

oh thats what i do, didnt know the name for it

[night dragon]

theres mixed results from wat ive seen n not universally recommended cos it usually takes a long time to know if recomp works for u as an individual, instead of da tried and true cut on deficit and bulk on surplus cycle

[flat sleet]

I think I was doing that on accident when I first got on the Stronglifts 5x5 program after coming off a long time nagging injury

My legs and chest got huge, but my weight was barely dropping

I just chalk that up to born again noob gains

[rain spear]

being stricter with my diet this week as i maintained last week

😤 need to see those numbers

[thin thicket]

water weight is so mean after a tough workout, i'm up by ||2kg|| despite being in a ||calorie deficit|| but apparently when you get muscle soreness your body sends fluid to your muscles to recover which is why there is extra weight retention

it was legs which explains why its so much but like

[flat sleet]

I totally get this. I lose a lot of water weight when I stop lifting then gain it back after my first lift back

[thin thicket]

its frustrating because it looks like i'm making no progress or regressing😭

[sick fulcrum]

first time doing "normal" squats today (i normally do them on smith)

[rain spear]

youve done them or will do them?

[sick fulcrum]

on it right now haha

[rain spear]

you got this!

lmk how it goes

[sick fulcrum]

tbh, i feel it more on my back (where the bar goes) than on my legs lmao

went well for the first time tho i would say, need to get used to it, much more stabilizing needed

[rain spear]

for sure for sure

[copper tundra]

pressed on my spine ode

and maybe i just got used to it or changed the position overtime

a lot of wobbling down the stairs teehee

[flat sleet]

Dunno what this is but sounds scary

[copper tundra]

oh i mean squats

bc i had no clue how to place it

[flat sleet]

Ohhh so like the bar was pressed against your spine?

What I do to alleviate this is push my shoulders blades downward and together to get my upper back muscles squeezed. Some people call this "the shelf"

[eager sedge]

ive gotten stronger

[rain spear]

hell yeah

[eager sedge]

:D

[thin thicket]

based min

[eager sedge]

yeah!!

[tight sage]

under immense stress forced myself to the gym rn. was afraid if i didnt go now i'd not go anymore

[full gazelle]

gj

[flat sleet]

Wanted to share with y'all that I'm really stoked on my bench progress. I hit 291 lbs for an easy 3 reps today. If I don't plateau, I'm going to hit 305.5 lbs for 5 in 3 weeks.

[flat sleet]

Nice job. It can be really hard, but I'm sure you'll have other days going forward where you're craving it.

[thin thicket]

Bench press???? nearly 300lbs?! thats awesome

I can only do like 32~40lbs atm

im so weak at the chest haha

what no training in your whole life does to a mf

[flat sleet]

It's great that you're starting though! I've seen people get really far in their first year of consistent training.

[thin thicket]

my goal by the end of 2023 is 100-150lbs. idk if thats too ambitious but i feel i can make it

[rain spear]

got a push day to look forward to this evening made some minor changes to my diet to get a bit more veg/nutrition in and its helped a lot with my energy levels i think

weight im lifting is going 📈
body weight is going 📉

[flat sleet]

100-150 bench from 32-40? With 9 months left in the year? Yes, it's possible but challenging.

So that's a minimum growth of 60 lbs. You'll need an average increase of a little more than 1.5 lbs per week, but you need to take into account plateaus.

If I were in your shoes and was hyper focused on hitting this goal, I would try increasing by 2.5 lbs or 1 kg a week. If you fail to finish your set, don't increase weight the next week. If you fail the next week, reduce the weight by 10 lbs or 4 kg the following week. In 4 weeks, you should be back at the same weight you failed at but hopefully you can finish the set.

[copper tundra]

pretty winnable

[copper tundra]

Sumo topset from ytd

Realizing for the first time how badly my underhand is slipping now that ive been doing consistent form checks

Don't think its a consistent problem bc i hit it last week but it seems like a particular weakpoint

[flat sleet]

I have the opposite problem. My overhand tends to slip because my fingers rub past my thighs

To me, it looks like you finish with your back after your legs lock out. If you're looking for a form improvement to work on, I would consider trying to start with your hips a little lower (as long as your arms are starting vertical)

This short explains some of my deadlift form cues if you want to check it out: https://youtube.com/shorts/g90BVxncoTw?feature=share

#openthebook

[green falcon]

Back at the gym

Immediately sweating after 10 mins

[green falcon]

That's kinda funny bcs I somehow never sweated much before at the gym maybe it's because it got warmer recently??

[copper tundra]

hmm

i will have to fidget with the set up some more

i just figured last week that my stance was too wide for where my hips seem to gravitate towards so i'll see

[sick fulcrum]

been sweating more recently too, maybe bc of that, yea

[rain spear]

also been sweating more

[vestal fog]

yeah when i was walking outisde today i was also sweating more

[full gazelle]

global warming fr

[thin thicket]

global sweating

[grizzled quail]

@flat sleet last working set so very ugly, but any form tips? think i need to not stare into the heavens above and keep my spine neutral LMAO

[rain spear]

ive dieted well this week, hope to be back under ||90||kg when i weigh myself later

[thin thicket]

i'm confused i ate more and weigh less

[thin thicket]

you can do it !

[rain spear]

😤 will report back in like 7 hours kek

[tight sage]

started drinking cola zero 😤 1 step at a time

def have noticed now that i lowerd sugar intake by alot that im always tired starting early evenings already

[rain spear]

youll just be transitioning now

your body not used to the lack of sugar

[thin thicket]

i don't know if this is the right channel but i threw out my trigger foods so i can avoid overreating 👍

todays breakfast was protein oatmeal

had a very strange texture loll

[rain spear]

hell yeah

yeah i bet, a lot of eating better is just getting used to new foods and food textures

i dont enjoy everything i eat as much as i used to but I know its doing better for me in the long run

and, i enjoy the results of eating better way more than i enjoy the pleasure of eating unhealthier foods

[thin thicket]

i think i used to suffer from BED so i'm trying to recover from that, which is hard because its a daily battle lol

today is cardio day and i woke up late so im ready for a busy gym

no joke i went at 7pm one time and i think everyone who had a gym membership decided to go

its 3pm so like 1 hour pre busy time

[rain spear]

god damn hahaha

cardio is slightly better in a busy gym as you usually only need 1 or 2 things

[thin thicket]

yeah just treadmill and rowing today

rowing is like really hard tho

within 2 minutes im out😂

then i realise i have another 18 minutes to go

[rain spear]

hahaha

its a fun one though

[thin thicket]

back muscles📈

[thin thicket]

sweat pouring out of every place in my body

my hands look like when you put them in water for too long

thats how i know i worked hard🦵🦵💪💪

time to row💪💪

[thin thicket]

beans and sosig for dinner

big protein

[flat sleet]

I've heard recommendations both ways for looking up vs down. My physical therapist tells me to look ahead at the floor while my old personal trainer had me look pretty high up. Your arms start perfectly vertical which is great for reducing the range of motion. I think it's mostly the natural spine like you said. (Edit: this was supposed to be a reply to @grizzled quail )

One thing I find myself wondering but can't tell from the video: do you spread the floor with your feet? I find that really helps tighten my lift at the bottom of squats and sumos. It really helps me recruit my glutes.

[grizzled quail]

yeah i've had neck soreness post-dl before so i think i'll try looking straight next week, probably safer in the long run

[grizzled quail]

yeah i do it at the very start, you can kind of see me screw my feet into the ground and get that tension built up. that being said, i'm not sure if i maintain it throughout all the reps, might need to focus more on the mind-muscle connection

[flat sleet]

Hard agree on mind muscle connection. Turning my cues into instinct that I can just feel was a real turning point for me

[grizzled quail]

yeah, there are certain movements though (like deadlift) which are just so so complex in that aspect. but it's not something i've been thinking about lately, thanks for reminding me lol

[little adder]

How much do y’all squat?

That’s the only metric I’m asking cause the rest of my lifts are subpar compared to my squat

[grizzled quail]

um the last time i maxed was 225 @ ||160 lbs|| bw, maybe more like 245-255 now

the goal is 2x bw squat this year

[little adder]

Damn bro, 225 is heavy as hell

[grizzled quail]

ask @flat sleet how much he squats

[little adder]

My goal is to pause squat 3 plates

@flat sleet how much do you squat

[grizzled quail]

yeah ||a little more than 3 plates is my goal this yr, since im going for 2x bw||

[little adder]

Same

[grizzled quail]

im maxing in a couple weeks tho

we'll see how everything has improved since the yr started

[flat sleet]

I weighed in at ||273 lbs|| this morning. My PR is 500 lbs.

[little adder]

I’m also ||at 160|| and I was able to get my max from 225 to 290 in the span of 8 weeks cause I realized that the 4 months I was working out I was never working my upper body

[little adder]

Ayo, actually goated

[grizzled quail]

LOL

[little adder]

Who knew that the upper body being weak would limit a squat

[grizzled quail]

wait, what's your bench then

[little adder]

Like legit my back was giving out

[little adder]

||135 one rep max||

I can also only do 2 pull-ups lol

[grizzled quail]

omfg

dont be slackin on that upper!!! it's important too bahaha

my goal for this yr is pretty much 2/3/4 plates b/s/dl

[little adder]

Yeah people were surprised when I said I worked out cause I never worked out my upper body loll

[grizzled quail]

especially with that squat lol

that's so funny

[little adder]

I just hope I can get to 1x bw/ 2x bw / and like 320 for hexbar deadlift

We don’t got regular deadlifts

But a bigger goal I have

10 pull-ups lol

[grizzled quail]

i can do a muscle up

[little adder]

I can’t 👍🏻

[grizzled quail]

it took a while to get one

[little adder]

Calisthenics hurts my brain

I’m super impressed with anyone that does it

[grizzled quail]

calisthenics are great tbh

to me they're the most impressive feats of fitness

i cant do em for shit tho

[little adder]

I’m too long and my upper body is too weak to do calisthenics lol

[grizzled quail]

too long?

[little adder]

I’m about 6’1

And my arms are weak as heck lol

[grizzled quail]

i see

[little adder]

I could probably do calisthenics in the future but I’m too weak atm

[grizzled quail]

i never thought about height affecting it, i'm 6'2

we just get better ROM okay 🐐

[little adder]

Heck yeah

And when we put on muscle, you barely notice it

Especially thigh muscle

[grizzled quail]

[patent orbit]

Iv not done much this week. Chest and biceps on tuesday that was it. Not been feeling it this week.

Rest week i think

[eager sedge]

kinda ate like crap this week not going to lie

[thin thicket]

i ||weigh sub-100kg|| for the first time, this morning i was ||99.2kg||!!!!

[fleet sable]

Yeah, me too

[eager sedge]

But i got a lot more active

[fleet sable]

I need to start getting more active again. I used to be getting active until i had an accident and stoped biking daily and i think its been a month now. So upset about it but i cant get myself back into it

[eager sedge]

oh

i hope you get well soon!

[fleet sable]

Thank You, lets all try to be better this week

[eager sedge]

yeah!

[mighty robin]

big W congrats!!!!!

[thin thicket]

tyy!!!

[little adder]

One of the hardest things about fitness is starting back up after a period of inactivity. It’s insanely frustrating because you can’t go as fast or as far as you used to, or push yourself as hard, but with enough consistency and commitment, I believe you’ll be back to where you were and even surpass where you used to be!

[little adder]

Yooooo big milestone! Congrats!!

[little adder]

Luckily I’m still in the stage where diet doesn’t really matter and I can shove whatever trash down my gullet and still make strength gains

That moment when you ate nothing for breakfast and hit new prs on three hours of sleep

Except for bench

My bench is trash lol

[thin thicket]

thank youu!!!

[eager sedge]

Lucky you

[little adder]

Can’t wait til I’m at the point where I actually have to watch what I eat

But anyway

I just read an article, but before I never considered the fact that head position actually matters in bench press

You have to keep your entire body tight and stare straight at the ceiling

[eager sedge]

Are you gaining weight or losing?

[little adder]

Rn I’m staying the same weight. I’m at ||160 lb|| after 4 months or so of lifting and I only notice changes in body comp instead of weight

I’ve been this weight for the past 8 months or so

[eager sedge]

Oh wow

I'm still losing weight/fat

I'm at ||55kg||

[little adder]

Used to be at ||150 lb|| back before I picked up my summer warehouse job again and actually had to start eating again

[eager sedge]

Oh

My goal weight is ||48kg||

[little adder]

What height are you, if you don’t mind me asking?

[eager sedge]

In between 5'0 and 5'1

( 153cm )

[little adder]

Ah ok, I’m at 6’1 so that weight is like on the verge of death weight for me

[eager sedge]

Oh

Oops

[little adder]

That’s definitely an achievable goal, just keep in mind, if you are building muscle, you won’t be losing weight, but your physique will look insanely good 👍🏻

[eager sedge]

Haha

Thank you

Guess Ill need to up my cardio and full body workout game lol

[little adder]

My cardio is weak as heck lol

[eager sedge]

I like cardio more

[little adder]

My goal rn is to squat 2x bw, bench 1x bw and deadlift 2x bodyweight and run a sub 6 minute mile

My cardio is trash and my mile time is just under 7 minutes rn lol

[eager sedge]

I don't really go to the gym bc it's not for me

I follow yt workouts instead

[little adder]

Personally, I think resistance training and working out with someone else has really helped me with getting stronger

[eager sedge]

Oh

I've started getting more stronger

But I still struggle with planks and stuff

[little adder]

Bodyweight exercises are great but I don’t have the discipline to do them

[eager sedge]

oh :/

[little adder]

It’ll get better over time

[eager sedge]

which was why i didn't really enjoy them in the first place

[little adder]

You won’t notice results in a couple days but you will see it over time

Maybe try doing some other exercises that target areas of your core you don’t focus on often

[eager sedge]

word of advice for everyone: if you are starting out your fitness journey you should just do stretching or cardio often

yeah

[eager sedge]

ive started doing that by following a ytber i really like

[little adder]

^^^Or if your exercises are getting too easy, try harder variations or up volume

[eager sedge]

they do low impact exercise

i can't do high impact that often

[eager sedge]

somoene pin this lol

[little adder]

High impact as in things like plyometrics or running?

[eager sedge]

yeah, jumping around

running i dont mind

but jumping is too hard on my knees for some reason

[little adder]

When I started running, I did way too much volume in my first week and my ankles hurt until I took a rest for the next few days

[eager sedge]

oh

[little adder]

Probably your technique, if you’re pelvis isn’t tilted forward. Or if you aren’t ‘throwing it back’ it could impact your knees

[eager sedge]

whenever i stretch now, my ankles hurt too

[little adder]

Also make sure your knees aren’t caving in

[eager sedge]

oh

sorry for ping

[little adder]

You know how to do squats right?

[eager sedge]

yeah

i know

i got proper form for that

[little adder]

Jumping is basically the same as a squat

[eager sedge]

oh

[little adder]

But explosive and you leave the ground lol

[eager sedge]

you need to bend your your knees?

[little adder]

??

[eager sedge]

i meant as in for jumping exercises

[little adder]

Yes you need to bend your knees 😂

[eager sedge]

okay

oops

said the wrong thing

[eager sedge]

i meant when you land on your feet

i dont make sense sometimes

[little adder]

Oh of course, if you are keeping your knees straight, all the weight of your body is going straight to your joint

[eager sedge]

ah okay

[little adder]

You need to absorb the impact or your knees will go backwards

[eager sedge]

no wonder why it hurts so much

[little adder]

Just be glad that we caught this before you hurt yourself 💀💀

[eager sedge]

haha

thank you for reminding me though

i think i feel more confident to do high impact now

[little adder]

https://tenor.com/view/spike-andrea-drews-team-usa-nbc-olympics-volleyball-gif-22950106

[eager sedge]

[little adder]

Notice she absorbs the impact by bending her knees

I think number 9 in the blue is a better example

[eager sedge]

i have kinda hurt myself before but it didn't really affect me

[little adder]

As long as it heals

[eager sedge]

it just hurt

[eager sedge]

true lol

[little adder]

I’m assuming your still young

Cause if you’re still young and springy you have some leeway before you are in pain for months 💀

[eager sedge]

yeah, im young

[little adder]

I’m young too so I’m just parroting what some older people taught me

[eager sedge]

oh

thats good though!

[little adder]

But still, don’t hurt yourself too bad 👀

[eager sedge]

oh

you're even younger than me 😭

but cool

[little adder]

No worries, you’re still in your soft and spongy phase where a injury or two won’t kill you 😭😭

[eager sedge]

but i need to play it safe bc i've actually never injured myself before

[little adder]

Yes

That’s why proper form is important

[eager sedge]

nor sprained my ankle or something

but yes

i agree

the thing with some fitness youtubers on yt though, is that you have to really figure out the form yourself 😭

[little adder]

Btw if you ever do get into resistance training with things like squat, bench or deadlift. Make sure 200% that you have proper form

Like get a friend that knows what they’re doing

[eager sedge]

yeah

[little adder]

Cause you can actually hurt yourself pretty easy with bad form

[eager sedge]

i could ask actually

[little adder]

Watch some videos on proper form of exercises like push-ups or squats, then record yourself doing them and/or do them in a mirror

[eager sedge]

i have a mirror

but its kinda smallish

:/

[little adder]

You have a phone that you can record with right?

[eager sedge]

yeah

but i dont have enough confidence

lol

[little adder]

That shouldn’t stop you in your fitness journey

[eager sedge]

i guess

[little adder]

It also is a confidence boost when you can look back on the videos a few months, or years down the line and think “dang I really didn’t know what I was doing back then”

It might be embarrassing to see you being so bad, but it also helps you see how far you’ve come along

not that you’re bad or anything rn

I don’t know cause I haven’t seen your form

Btw it’s 3:30 in the morning so I probably have to sleep

[eager sedge]

its alright

goodnight

[little adder]

Goodnight 🌙

[eager sedge]

thanks for having this convo with me

[little adder]

No problem 👍🏻

[muted agate]

well this made me think that I'm probably doing my squats wrong as well

tried doing a push up where I don't bend my elbows to the side and found out that I'm back at being able to do 0 push ups

[eager sedge]

😅

[copper tundra]

225x6 ||165||lb 5'8 M w/ like 8 months of actual consistent lifting

Paused 225s for today

[copper tundra]

Could i give my unqualified opinion?

[grizzled quail]

sure!

[copper tundra]

hard to see but looks like you're mostly yanking the bar off the ground rather than slack pulling

but form check aside i just tend to use r/weightroom a lot to learn cues

https://www.reddit.com/r/weightroom/comments/ipeisp/weakpoint_wednesday_sumo_deadlift/g4k044o/
https://www.reddit.com/r/weightroom/comments/tksbvi/weakpoint_wednesday_sumo_deadlift/i1sn1za/

[grizzled quail]

yeah i've had trouble w that in the past, even at the start i tried to pull the slack out and then you can see it slightly relaxed before the actual pull

ty for the resources!

[copper tundra]

if im just practicing i can feel the difference between pushing my hips in and wedging my body or just bending my knees back without doing anything

but w/ the actual bar then im not feeling anything

like i know im pulling slack but dude from school said i could probably do a lot more

[little adder]

Damn! Those are clean as hell man!

I was able to get 225x8 at one point, but my form was way shoddier and looked nowhere as effortless as you made it look

But then again, you are ||5 or so pounds heavier than me||

[grizzled quail]

i dont think a couple lbs of difference means nearly as much as body proportions, which really impacts ROM for different people/lifts

that's a big reason i pull sumo actually, feels so right as opposed to conventional

[copper tundra]

i don't like conventional bc my lower back just feels bent out of shape no matter what weight it is

sumo made my groin super achy too but i just got used to the rom

my favorite lift changes based on whatever's performing good 😭

[copper tundra]

it felt a lot worse than it looked LOL

borderline scared getting under the bar ☠️

[muted agate]

"And when you're ready you can slowly let go and move your hands to the ground" THUD

[little adder]

Ay man, you put it up 6 times with clean form. It’s a win 🏆

[little adder]

Chuu is undoubtedly gonna deadlift 500 kg and use that superior posterior chain to break Usain Bolt’s 100m record within the next two years 😤

[thin thicket]

the bar heavy tho fr

[spark valve]

Join the Jungle, March challenge! Get special badges and get fit with a community in Samsung Health Together https://shealth.samsung.com/s/4cfppHD

Here is the new walking challenge

[full gazelle]

I've joined few of these but I really don't see the point

ok you are rank 143,876 at walking congrats

[muted agate]

doing cardio after a leg day is ... fun

[little adder]

Ngl, doing an easy jog after leg day makes my legs feel better cause of the increased blood flow

[eager sedge]

havent ate the best today

eating kfc ruined it

[mighty robin]

eating food that you haven't had in a long time every once in a while won't affect you dw about it

[flat sleet]

Bouta spend 4 weeks in Japan so y'all can eat my dust in a walking challenge

I read tourists walk 20-28k steps a day

[full gazelle]

can confirm my daily steps record is still a day from 2019 when i was tourist in LA (about 25k steps)

[eager sedge]

but lately i've been eating all my favourite foods

and eating fried food makes my stomach bloat a lot

i need a detox

[mighty robin]

there are periods of days when you just feel like doing that, i am in one of those periods as well, just slowly try to reduce fried food again from your diet if you feel like it's bloating you, preferably eat them during the day rather evening, i think that will help you better as i am not a fan of detox diets tbh

cause personally it's when i eat in the evening stuff like kfc that my stomach doesn't feel good after, but I also have a sensitive stomach so there is that

can try switching at first to homemade fried food, good time to try some fun new recipes

[eager sedge]

yeah, i guess

thanks

[little adder]

Mine was 23.6 thousand when I was working at a warehouse a couple years back

Oh wait

That was actually probably when I was a tourist in China lol

Yeah that day was the day we went to a museum and then went to the pearl market afterwards

And a mall too?

I dunno

Lots of walking

[little adder]

Tomorrow is leg day and I wanna target my hamstrings in particular

I’m thinking single leg RDLs

Do like 3 sets of 8 with 40s in each hand

And then pair that with Bulgarian split squats to get the quads

Oh my frickin gosh

I am gonna die tomorrow

Feel free to give more suggestions on how I should create more pain

[grizzled quail]

i was doing rows on a machine earlier today, and someone asked me if they could work in

ofc i said yes, then they DOUBLED MY WEIGHT (80 lbs -> 160 lbs)... ||and did it with 1 hand||