Fitness Chat

[grizzled quail]

for the same amount of reps...

never felt so weak and simultaneously motivated in my life

[little adder]

Legit that’s me when it comes to hexbar deadlifting.

I’m fighting for my lift to get 275 off the ground and some other dudes are doing 480 for reps on the next platform over lol

But fitness is a journey and they happen to be further along then I am

[grizzled quail]

bro i was squatting the other day and one of my brother's friends (highschool freshman) was next to me squatting 5 plates

i cant make this up

[little adder]

Tf, 495? That’s actually insane lmaoo

[grizzled quail]

at 15 too

[little adder]

How big is this kid

[grizzled quail]

he's pretty big tbh

my brother's a beast in his own rights too, for his weight he is absurdly strong

[little adder]

I’m a skinny ass mofo so I don’t take it too hard when big boys lift big weights

[grizzled quail]

he's 15 as well, and all his lifts are higher than mine at 20 lbs less bw than me

i gotta keep searching the house to see if that lil dude is hiding some sarms or juice somewhere

[little adder]

There’s this 16 year old in my group that weighs a lot more than me, so he benchs my one rep max ||135 lb|| for reps loll

But I guess that just means I have to get stronger

I wanna get to the 1000 lb club

[grizzled quail]

my lil bro is benching 205 at ||150 lbs|| bw

at 15

[little adder]

Tf when did he start lifting

[grizzled quail]

a yr ago

[little adder]

I started like 4 months ago, so I hope I can get to that level in 8 months time lol

[grizzled quail]

yeah i started up again around 4mo ago

[little adder]

I’m about 10 lbs heavier than him and 2 years older lol

[grizzled quail]

my goal this yr is 2 plate bench + 3 plate squat + 4 plate dl (at my bw)

i think it's very doable

[little adder]

Yo same

I wanna get my squat higher than 3 plates tho

[grizzled quail]

i care about deadlift the most, always been my favorite lift

[little adder]

I haven’t had the opportunity to try a straight bar deadlift yet

We’re only allowed to do hexbar in my class

[grizzled quail]

hex bar is a lot easier from my experience

[little adder]

My hexbar max is only 5 lb heavier than my squat max 💀💀

[grizzled quail]

gotta stop training legs so much and do some other days

...that's probably the first and only time i'll ever say that in my life

[little adder]

Ay, leg day is the best day…

But yeah I’ll be doing some assisted pull-ups and dips tomorrow lol

[grizzled quail]

i tried to do a muscle up today

not today, but one day. LMAO

[little adder]

I can barely do 2 pull-ups but I can squat 275 for 2

They’re basically the same

[grizzled quail]

ive done a muscle up before but i think im too washed

still think it's the coolest gym feat besides lifting massive weights on big 3

[little adder]

My opinion is the planche lol

Planche looks hella cool

[grizzled quail]

yeah planche is technically harder in gymnastics terms

but gymnasts are a different breed lol

[little adder]

I wanna get into break dancing one day

Maybe it’ll help me finally achieve upper body strength

Ok gn

[eager sedge]

ate like crap this week too 🥲

think its stress getting to me

[strange adder]

someone at work today said ||it looked like I'd lost weight|| it's working 🫶

[eager sedge]

congrats

[strange adder]

thanks min

I haven't told anyone I'm on a small deficit since I don't like that sort of convo at work

my last work was awful all they talked about was diet culture and calories it was so triggering

[muted agate]

seeing a bit of progress today ||I tried doing a pike and actually capable of doing it both while standing and while on the back||

[copper tundra]

Those high schoolers made diff those days

[flat sleet]

They're smarter and stronger and I'm jealous

[copper tundra]

Def wish i got into lifting sooner

I messed around on high school but i didnt have ambitions for anything

[flat sleet]

Same. My parents had to force me to do anything remotely athletic when I was young. Then I got to college and thought lifting and sports was fun all of a sudden

[full gazelle]

took me until i was 22 to voluntarily do exercise or go outside

[tight sage]

am 24 and only just started working out. excluding school haven't moved since i was 12

[copper tundra]

it took me a bit in college to warm up to lifting consistently

i technically started like right before covid but i would only really lift in the fall semester and not winter/spring/summer

so in my own mind i only started last summer

i was an athlete for a bit and that def gave me the mentality and desire to start lifting bc i liked seeing the lil muscles i built ☠️

[night dragon]

i heard working out too young stunts growth from one gymbro and dats all da excuse my mind needed to skip gym until at least 18yo

[flat sleet]

I have doubts about that since American football players start lifting pretty young and tend to be pretty tall. I don't know for sure though.

[grizzled quail]

pretty sure that's just a myth lol

[little adder]

It stunts grown when they do too heavy with improper form and bust their growth plates

But if they do it in moderation with proper form and a good coach it should be safe

[night dragon]

i hit da gym regularly for almost a year now btw dw

[flat sleet]

https://media.discordapp.net/attachments/957686983055003723/1081792949219766372/zombomeme04032023221740.jpg

Playing with this meme template and thought it was tangentially related to this channel

[odd parcel]

any tips/advice for jumping back into lifting after stopping for a couple months? i was lifting consistently from 2020 up until about august 2021 and then picked back up about a year later but only for about two months and haven't lifted since then

[little adder]

Get on a lifting plan and stick to it no matter what

Unless you’re sick

But then get back on once you’re strong enough again

There are good plans like 5x5 the 5x5 you can look into

The hardest thing about exercise is consistency, so if you’re able to stick with it for a few months, you’re likely able to stick to it for a year, and after a year, you’ll be more likely to stick after a few years

[flat sleet]

I returned from 1 year off due to injury. I found a beginner program (Stronglifts 5x5) and just rolled with it until I got strong again. For powerlifting at least, beginner programs progress quickly, so it's a nice way to build back up quickly but not like jump back into things too fast.

[odd parcel]

gotcha

i was thinking i just start off easy at first until i feel like i'm strong enough again to go heavier and then progress as usual like before

i think i might try the stronglifts program though, how long should i stick to it for?

i know it depends from person to person but i just want like a rough timeframe

[flat sleet]

I'm not sure. I let it ride until I wasn't able to handled 5x5 heavy squats 3 times a week. That probably took me a couple months

[thin thicket]

officially down ||10kg|| after 50 days

[eager sedge]

congrats

[thin thicket]

thank you

[eager sedge]

im still struggling with my weight loss

[thin thicket]

i believe in u

omg so ||my weight now means i've gone from obese bmi to overweight bmi|| , ||not that bmi means anything|| but that makes me happy

[eager sedge]

oh

were you ||obese bc of covid weight gain|| ?

[thin thicket]

yeah covid really made it hard for me, primarily because i wasn't at school so i didn't feel that encouraged to maintain

[eager sedge]

ohh

i realised i actually never was ||obese||

guess the exercise that i do is helping me maintain

[thin thicket]

walking is very good

i do an hour each day

or >7000 steps but closer to 10000

[thin thicket]

https://www.youtube.com/@RenaissancePeriodization/videos this guy has a lot of good videos with lots of information

[eager sedge]

i dont always walk

but i do aerobic workouts from yt

[thin thicket]

i like walking because it lets me listen to music or podcasts, when i did hiit there was too much movement to listen to anything haha

[patent orbit]

i’m looking forward to working out again after my cold has passed by

[eager sedge]

oh right, i prefer doing yt workouts rather than my own things

[tight sage]

same been doing it for last almost 2 years, but have had no noticeable improvements during that time.
started with 30mins daily and now i do 45-50mins 4/5 times a week

[muted agate]

I personally do the same stretching routine everyday and then like 4-5 times a week another 20 min workout where I just follow a video

[thin thicket]

walking is good for maintaining a healthy heart and other health metrics so even if there aren't any improvements its still doing good things for you :)

currently I do 1hr a day, @3% incline, 6kmh, ||burns ~600 calories (supposedly)||

[tight sage]

ah i just stroll in the evening outside taking in the nice calming wind

[odd parcel]

@flat sleet first day back at the gym and i tried the stronglifts 5x5, so far i'm liking it

[night dragon]

last week of cut finally

ive missed carbs

and more frequent progressive overload

also no more bro split starting next week, gonna spread them out to hit muscle groups at least twice a week like recommended

[flat sleet]

Glad to hear it! I like the simplicity and the mobile app that does all the thinking for me.

[grizzled quail]

next week is maxing week

[odd parcel]

i think i'm just gonna do this program for a week or two more and then go back to my regular 5-day split, but i'm still gonna implement these compound exercises in my 5 day split once i do go back to it

[vestal fog]

@thin thicket you have to get in this thread then

[thin thicket]

JAIL

smh

but ill try!

[vestal fog]

lmao

yeah

you better

[eager sedge]

[patent orbit]

back on it tonight

[flat sleet]

I've been dying to get back in it. I'm just coming off of concussion protocol

[odd parcel]

niceeeee

[patent orbit]

Yikes - sending hugs 🫂

[thin thicket]

not a fan of cardio after leg day

[strange adder]

did a little self esteem photoshoot in my empty gym last night

they turned out well

[mighty robin]

so happy for u

[patent orbit]

Last nights workout was good , not a crazy heavy workout just a normal push - but feeling closer to spartan today regardless

[little adder]

I dunno, an easy run the day after a leg day makes me feel less sore than if I didn’t have one

[thin thicket]

i did a light walk and prob does help recovery just lack of energy afterwards lol

[jaunty hedge]

y’all think it’s chill to drink celsius and take creatine?

or will my heart explode?

[little adder]

The doses are there for a reason

And yes, people’s hearts actually have exploded from stress due to too much caffeine

[jaunty hedge]

alr ill play it safe and just drink the celsius

ty!

[grizzled quail]

yes it's safe lmfao

not sure what hestia's talking about, but creatine isn't gonna have any effect on your heart

if you can handle a celsius normally, adding some creatine to it is not going to change anything whatsoever. in fact, this is probably better for your body than taking most preworkouts out there

[jaunty hedge]

i figured lawl cause creatine doesn’t have caffeine and i’m good for up to like 600mgs or caffeine

[thin thicket]

5g of a creatine a day is the safe dosage and won't have any impact on your heart just helps with muscles

[little adder]

I misread as preworkout

Like caffeine

I misread crap too much

[muted agate]

so there is a collection of scrap and old machinery in the village I live in and someone wanted to throw out an aero stepper

well my dad brought it back and cleaned/repaired it and suddenly I have a stepper at home for free

[vestal fog]

finally at the gym again since august

[vestal fog]

Done with my session, def will feel that tomorrow, lower back felt good to train and biceps was very exhausting couldnt finish my last set

[odd parcel]

awesome

for me it’s my 2nd week back since september or october

we’ll get back on track real soon 🤞🤞

[vestal fog]

[eager sedge]

[thin thicket]

Just finished 30m running on the treadmill and even tho its not a lot i still managed to run for the most part and walked the rest, feels good to finally get back into working out

[thin thicket]

oioi just now see this, big boi moment

[odd parcel]

niceeee

always remember any workout is better than no workout !!

[eager sedge]

does walking count as workout

[vestal fog]

yea

also it says running

[eager sedge]

Oh

[thin thicket]

as long as ur moving then i find it a workout tbh 🤷‍♀️

gonna try and ask my mom if she wants to become my gym buddy though idk if itll be easy for her due to rheumatism but im going to bribe with flowers

[tight sage]

is it an excuse not having gone to the gym cuz of bad weather past 2 weeks? (am here today as its dry tonight for a bit)

[odd parcel]

i mean yeah the way i see it is that it’s better to be safe and stay home rather than risk getting into an accident just for a workout

cause driving in bad weather is tough sometimes

[grizzled quail]

@flat sleet 370

ugly 370, but 370

the yr goal was 405, i wonder if i should increase that

[flat sleet]

Friggin sweet!

Hit your goal then make a new one after

Ugly but kinda fast

[grizzled quail]

[odd parcel]

niceeeeeee

[thin thicket]

nice one man

[grizzled quail]

ty

[green falcon]

Back to the gym since a while
Friday evening
Not many people around

Also chewing gum while drinking from a cold protein shake big mistake

[odd parcel]

lucky you

every time i go to the gym it's always packed

[eager sedge]

went for a walk today

[green falcon]

Yeah we have a super popular gym here but I didn't want to go there so I go to the one that has less people and is closer to home

More expensive tho

[thin thicket]

6km/h 3% inc 1hr for 6.5km total incl cooldown after pull day

feel absolutely done for today haha

like ||638 calories burnt|| just from walking

so maybe ||1000 calories|| from exercise today total

[little adder]

Bodyweight exercises 👀

[muted agate]

I personally haven't stepped into a gym other than PE at school

I only do bodyweight exercises

[tight sage]

if i stopped my membership i know i wouldn't do any excercises anymore

[muted agate]

took my weight today ||94,6 kgs which is over 15kgs down||

didn't eat almost anything the entire day so after I finish my dinner it's going above ||96|| for sure

and I'm 189 cms so losing a lot of weight when I'm fat is probably easier when I have so much surface

[grizzled quail]

we countin this?

[odd parcel]

i’d count that yeah that’s pretty good depth

[grizzled quail]

when im maxing i just try to hit parallel

[mighty robin]

those shorts are also dope

[flat sleet]

Honestly, I couldn't tell if you hit depth or not from that angle. Depth before dishonor!

[grizzled quail]

got the matching itachi shirt too hehe

[grizzled quail]

yea i need to lab and go a little lower, it felt easy tbh. it's just my mental perception of depth is a little higher than need be

[tight sage]

first time at the gym so late and sleepy, but doing well

[odd parcel]

275 deadlift achieved today 🤞🤞

slowly getting my strength back

[vestal fog]

Done with gym, did some different exercises today, and my dad helped me a bit with it. I feel like i will have muscle soreness big time tomorrow hahaha

feels great tho

[odd parcel]

wonderful

had legs yesterday i'm a bit sore from that but i'm still able to walk at least which is good lolol

[odd parcel]

feeling kind of bad for skipping my ab workout today

but it wasn't like i wanted to skip it i felt like i was gonna tear a muscle the first exercise in

at least i tried haha

[muted agate]

I haven't done anything this week because I felt too tired after work

[flat sleet]

If you're feeling lazy about core, I recommend getting on the 1 minute plank a day gang like some of us did a few months ago. Idk how much it helps, but it became a nightly ritual of mine because 1) I'm a big fan of static holds or anti-rotation for core and 2) feels good. Really easy habit to develop.

[odd parcel]

thinking about switching to a 6 day ppl split

anyone in here experienced with that?

[flat sleet]

Kinda but it was just for a few months when I was in college and still doing lifts for aesthetics. I had a semester with only 2 days of classes, so I would lift so much. I would sometimes even go to the gym twice to hit cardio separately.

The hardest part about it was having to be really good about sleep and nutrition. I would try to avoid alcohol on days I lifted, so that was another hard part about lifting so many days in the week during college.

Now that I train for strength instead of mass (and probably also because im not young anymore), I find it better to lift less frequently and allow time to rest. This is probably less of an issue with push pull though since you're breaking up muscle groups.

[copper tundra]

fun

i followed the reddit ppl when i first started lifting

plenty of free time in college relatively

[muted agate]

avoiding alcohol is the hard part about lifting?

[flat sleet]

In college when I liked having drinks with my friends on the weekends yeah

[grizzled quail]

yes, would not recommend unless you're on gear (which i also would not recommend, lol)

if you're talking bodybuilding or powerlifting that is. if your main goal is weight loss, then it's more manageable

[flat sleet]

All natty bro

[odd parcel]

i think my goal is to just put on a bit of muscle and build strength but not be like overly jacked

sleeper build

[night dragon]

i had a semester with only 1 class and worked out 7 days a week

dunno if its worth it but its doable at least

[odd parcel]

i think i've decided on an upper/lower ppl 5 day split

gonna see how this goes

[thin thicket]

my split is ppl but i only do muscle workouts when i feel like it

works perfectly

[odd parcel]

LOL

[copper tundra]

Diet is hardest for me

[little adder]

I don’t have access to a gym outside of my school so that means I only get 2, hour long sessions a week

[odd parcel]

so close to hitting 295 deadlift today ahhhhh

i had it like 80% of the way up

to be fair though i had absolutely destroyed my legs prior to attempting it

i’ll try to get it next week 🤞🤞

[spark valve]

Join the Desert, April challenge! Get special badges and get fit with a community in Samsung Health Together https://shealth.samsung.com/s/dfWu2JD

[little adder]

I learned straight bar technique yesterday and damn does it feel good

I only tried 135 but I think I could probably lift more

[tight sage]

went to physiotherapy this morning as i got insane knee pain even making me limp. but knees are just over used and simply told me i need to build up that muscle slightly above the knee on the inner thigh and i just do lighter weight than i ussualy do. so just came back from gym hope i dont suffer tomorrow

[muted agate]

changed my stretching routine and now I'm too exhausted by that once again probably gonna take me like a week or 2 before I get to have workouts after stretches

also I found out that you should be careful about your sciatic nerve during hamstring stretches

[muted agate]

well my walked showed me that I burned ||420 calories in 30 minutes|| not sure if that is true

[little adder]

What type of stretching routine?

If you are stretching before workouts, dynamic stretches are the way to go

Static stretches aren’t recommended

This is my stretching routine
5min jogging
1 min high knees
1 min butt kicks
1 min Frankensteins
1 min scoops
1 min side shuffles
1 min kareoka
1 min lunge with twists
1 min sumos
10 bw push-ups
Then static deltoid and tricep stretch

[eager sedge]

what are frankensteins?

[little adder]

It’s a high kick and then you swing the leg back

I’ll send a really quick video

[eager sedge]

oh

i know what they are

i think its like a leg swing?

[little adder]

Yeah, it’s what my teacher taught me so that’s what I call it

[eager sedge]

yeah, its a leg swing 😅

[little adder]

Now, I’m not sure what stretching routine you’re doing but if it’s making you tired before a workout you’re either going too hard or doing the wrong stretches

And if my stretching routine is too long, you can set up a 20 meter area and just to each exercise down and back once

Except for jogging 👀

But if jogging is too high impact, switch it out for jumping jacks or a brisk walk

You want the cardio to get the blood flowing

[eager sedge]

stretching routine

as in stretches

like hamstring stretch

or arm stretch

something similar to that

[little adder]

This is prior to a workout

You want that cardio to get the blood moving

[eager sedge]

oh

[little adder]

if you just go into static stretches then that wouldn’t be good

[eager sedge]

nevermind

[little adder]

And dynamic stretches work better when you’re already warmed up a bit

Even if you’re just going into a routine to increase flexibility, a short easy cardio is still something you want to include

[eager sedge]

oh

[muted agate]

Just gonna copy the entire video here

https://m.youtube.com/watch?v=FN_X-WHcMF4

[little adder]

You definitely shouldn’t be doing this before a workout

Maybe after, but not before

And even then you’d have to be warm to start going into static stretches

Dynamic stretches before workouts are the way to go

[patent orbit]

what's a good creatine supplement you guys reccomend i could buy in the uk ?

i have a supplier but looking at alternatives atm

[grizzled quail]

for the most part, it really doesnt matter what brand you get for creatine lol

just buy whatever cheap monohydrate you can find, no need to buy in to any crazy claims that wont do much

[thin thicket]

tbh i buy most of my stuff from bulk

but literally creatine is just one of those things that are the same no matter where

unless they're doing shady stuff

but its mostly the same

[little adder]

that one preworkout that was literally meth

[thin thicket]

LMAO

[grizzled quail]

omg i used to use those

[thin thicket]

[grizzled quail]

i dont use preworkout anymore tho

i quite literally only take creatine and use protein powder

not even multivitamins

[patent orbit]

@grizzled quail

Cheers bro

[odd parcel]

finally hit 295 deadlift

[grizzled quail]

grats!

[little adder]

3 plates coming soon

[odd parcel]

hell yeah

i'll be working towards it 🤞

[sick fulcrum]

2 weeks of not working out bc i was sick

finally went back yesterday, now me sore asf

[patent orbit]

You’ll be back on it looking fit as in no time - fighting !

recently

I started some pretty basic exercises leg movement exercises to do for 15 minutes or so every night that keep me mobilised, and good for trimming my tummy fat off

it’s working quite well and is super easy

doing this along with weights workout & sometimes leserrafim workout or half of leserrafim workout depending on my energy

Quite a nice warm up

Or just on nights off the weights

[thin thicket]

i hope you dont do that le sserafim thing twice a day like they do

[patent orbit]

No i don’t

if i was’nt working i would though cause i exercise when i’m bored

[thin thicket]

thank god bc sheesh i was worried when they said twice a day with dance like wth

[patent orbit]

Yeah it’s quite a bit

[eager sedge]

that seems quite cool

can you send me the link?

[patent orbit]

I don’t have it

I just screen taped it

But find their name

[eager sedge]

okay

[eager sedge]

i need to stretch more

my joints are back to cracking LOL

[grizzled quail]

i was doing a hollow hold and i got an ab cramp

now im stuck here on the floor

someone help me LMAO

[little adder]

As in a stomach vacuum?

Yeah I don’t think your supposed to hold those too long lol

Like what, 3 sets of 15-20 seconds is recommended?

[grizzled quail]

no, a hollow hold

[little adder]

Let me google what that is really quick

[little adder]

Oop

[grizzled quail]

it's a core exercise, extremely difficult

[little adder]

Those are hell

Condolences

[grizzled quail]

i was a minute in and it just started spasming LOL

[little adder]

Have you tried V sit-ups lol

[grizzled quail]

honestly it still kinda aches

[little adder]

where you lie flat then try touching your toes

[grizzled quail]

yeah ive done those

ive done a lot of crazy ab workouts, i have a pretty tough core tbh

decline russian twists with a 45 plate 😎

[little adder]

Do a bit of jumping jacks then do some Ab stretches

Almost always helps relieve soreness

[grizzled quail]

i never really stretch my abs, probably why LOL

[little adder]

Do a set of 25 sit-ups, and some Russian twists then do a cobra stretch

It seems counterintuitive to work out a sore muscle, but getting the blood flowing before a stretch makes it way more effective

[eager sedge]

i need to stretch lol

[little adder]

Remember to do your dynamics before you go into statics

We don’t want a torn hamstring do we

[eager sedge]

i dont know the difference 😭

[little adder]

Dynamic means moving. So like leg swings. Static means still, so like a seated hamstring stretch

you want dynamic stretches to get the blood flowing so you don’t injure yourself

It’s also recommended to do 5 minutes or so of light cardio to get the blood moving

[eager sedge]

oh

[little adder]

Think jumping jacks or a brisk walk

[eager sedge]

oh

hmm

[little adder]

That seems pretty decent

those are dynamic stretches she’s doing

[eager sedge]

yeah

ok

:D

so

would i need to still do a warm up or nah

[little adder]

Warmup never hurts

Always warmup

[eager sedge]

i dont really like doing warm ups LOL

[little adder]

A proper warmup prevents injury

While stretching seems pretty low risk, its not good to go in cold

And besides, stretching while warmed up is way more effective

[eager sedge]

oh

[patent orbit]

Need to get back on a regular schedule

[eager sedge]

good luck

[torn cypress]

Same

Maybe ill stick to it this time

[patent orbit]

Saturdays mondays & wednesdays weight days

Inbetween light cardio , light abs & light pressups

[rain spear]

looking at starting hot yoga classes

[grizzled quail]

been doing kpop choreo classes once a week

great cardio

[eager sedge]

nice

wish i had some in my area

[muted agate]

til what hot yoga is

I just assumed that it's one of those videos where people do the execises in no or almost no clothes

[full gazelle]

LOL

me too

[thin thicket]

Just gon shoot the question here, but does anyone have tips for building up muscle for beginners? I don’t have a gym card (yet i might get one next month) but in the meantime i’d like to tryout something at home but got no clue what will be affective

[patent orbit]

this guys is pretty good. And he doesn't force you to do things that feel are overwhelming.
https://www.youtube.com/@AlexCrockford

[thin thicket]

oioi ty!!

[patent orbit]

🙂

[torn cypress]

wait it isnt?

[little adder]

You can download this app

Pretty decent

[little adder]

It’s yoga in a hot room

[grave sky]

Just wanted to pop in and say I've been doing home workouts and some cardio for a 2 months. Mostly been doing my exercise bike at a good pace for 90 minutes and some weight lifting with around 50 lbs / 22 Kg. Also yoga for 15 minutes in the morning before work. Really just changed up my diet a lot and have lost 18-19 lbs or around 9 Kg.

[little adder]

Nice!

[muted agate]

Thor's Powerlifting Meet

https://www.twitch.tv/hafthorjulius

the stream has been running for 2 hours already though

[muted agate]

well not a nice end to the bench part

[flat sleet]

Long time no chat, homies! I just got back from 4 weeks in Japan and lost 8 lbs despite eating a ton because I walked about 30k steps a day. I'll be doing my first lift in like 6 weeks tonight.

[flat sleet]

Damn sounds like a good mix of possible and hard work

[patent orbit]

Sometimes you just need to spend half an hour on the bench

[tight sage]

nice fan

[patent orbit]

yeah it’s for photoshoots & hot days

[flat sleet]

Sometimes you got to be bold

[honest sable]

i went to a new gym and they didn't have the assisted pull up machine

i miss my old gym, too bad i live to far away

[little adder]

I did 135 for 3!!

That was last week but I forgot to post it

My weightlifting class was doing max testing and last time my max was 130 for 2

135 for 3 brings my estimated one rep max from 135 to 150 👍🏻

Bodyweight bench is coming soon!!

I’m coming up on all the goals I set at the start of the year

1x bw bench, 1.5x bw squat, and 2x bw hexbar deadlift

I did 300 for 6, bringing my estimated one rep max all the way up to 345 or so

I want to actually hit the proper weight before the end of the school year tho

Current estimated one rep maxes,
Bench: 150 lb
Squat: 280 lb (questionable depth)
Hexbar Deadlift: 345 lb

I have squat testing tomorrow so I’m hoping I can do some good ass squats with proper depth

[odd parcel]

niceeeeee

i'm still working my way back up to a plate on bench haha

last time i benched i did 115 for like two or three reps

[little adder]

Ngl I think a lot of my issues with bench was a mental thing

I think I was also doing too many sets instead of just bumping up to the heavier weights in previous tests

Feeling really good because this is some really nice progress

[torn cypress]

Really good ratios maybe not bench but still good keep it up

Is hexbar dl easier than regular/sumo?

[little adder]

I haven’t attempted anything heavier than 135 on straight bar, but it’s definitely reduces strain on the back a lot

It’s closer to a squat than a deadlift imo

[tight sage]

good news and bad news
bad news: found out there is sugar in every sauce i know, so no more sauce with my fries.
good news: lost weight for the first time in my life ||2.2kg||

[little adder]

Salads dressings are also terrible with that type of stuff

[tight sage]

fast food and tosti only times i ever use sauces tbf

rarily eat salads too

[torn cypress]

maybe Explains the huge diff in bench and dl

Or your legs are just giga strong

[reef temple]

Yall fw meditation?

Also my back has gotten some nice size (that I've finally been able to notice) so that's a W

[little adder]

My PR for squat with proper depth is like 225

I attempted 240 today but I couldn’t get it up

But yeah hexbar deadlift is basically a leg press + grip test

[torn cypress]

[muted agate]

if anyone ever tells you to finish your legs and glutes workout with 40 secs of jump squats they are sadistic

[little adder]

if anyone ever tells you to ~~finish your legs and glutes workout with ~~40 secs of jump squats they are sadistic

[flat sleet]

I'd say yes because I'm masochistic

[torn cypress]

some motivation for you all

[torn cypress]

@grizzled quail

[grizzled quail]

[muted agate]

Today morning and yesterday morning my weight was ||at 92.9 kgs which is ~ -17kgs|| from when I started

[mighty robin]

ayyyy congrats!

[vague flume]

YOOOOO let's go Mugen that's amazing progress!!!

[torn cypress]

congrats

[thin thicket]

letsgooo

[patent orbit]

Do you guys take protein shakes even on your days off ?

[tight sage]

i've personally settled on simply eating better through out the day, instead of relying on those

[patent orbit]

Cool !

[torn cypress]

Yes

It all depends, protein shakes is just a source of protein

I used to not drink protein shakes at all Cause i felt it gave me acne

But that in turn made it so i had to eat 800g of chicken/fish per day

Which isnt it very poggy woggy

But try to not only get your protein intake from just protein shakes

Varied always better

🫡

[thin thicket]

About to have the first fitness try out day in a bit, im already dying inside and i havent even started yet

[patent orbit]

Thankyou

[torn cypress]

You can do it

Trying new things isnt easy

But youre doing to for yourself yk

[patent orbit]

I usually snack on these

[torn cypress]

9g protein not a lot

How much protein do you try to get per day

[patent orbit]

Mm i just eat normal meals usually meat & these bars

sometimes nuts

i bought some protein shake 2 days ago though

[torn cypress]

Okay i dont know if You know about needed protein intake

[eager sedge]

how much do you need if u're female?

[torn cypress]

People usually say 1.6-2g per kg of bodyweight

Hmmm

I mean for building muscle

[eager sedge]

not protein shake

but protein in general

[torn cypress]

Yes

Im not sure if its the same for women but i think it is

[eager sedge]

oh

hmm okay

does pork count as protein?

[torn cypress]

https://bjsm.bmj.com/content/52/6/376.long

No

It has protein

You have to check the label

Its not all just protein

Most meats tend to be between 10-20

Grams per 100

[torn cypress]

This study says greater than 1.62 showed no significance but that studies for women

Havent been done or there arent many

But that there shouldnt be that high of a difference

[eager sedge]

hmm ok

i eat a lot of pork tbh

[torn cypress]

Pork usually has high fat content iirc

[eager sedge]

oh

not protein either?

:/

[torn cypress]

Both

But it depends on what type of pork

Tho

Same for all meats

[mighty robin]

it highly depends on how you cook it

[torn cypress]

I wouldnt say highly, but cooking it in fat/oil or deepfrying it will add fats yeah

It highly depends on what kind of meat it is

For example pork chop vs pork belly

[eager sedge]

idk tbh

i dont really do grocery shopping

[thin thicket]

yay im done

[torn cypress]

slayyyyyy

How was it

[torn cypress]

Try maybe Reading the labels next time You go to see whqt they say

[thin thicket]

went great, but ive got a headache now LOL (but ive been having those a lot lately) gon try to eat sum now since its lunch anyways

[vestal fog]

[eager sedge]

even if i do there's not much point LOL

[vestal fog]

MORE WATER

[thin thicket]

STFU

IM TRYING OK HAHA

[vestal fog]

I KNOW YOU ARE

https://tenor.com/view/mala-mishra-jha-pat-head-cute-sparkle-penguin-gif-16770818

[torn cypress]

Drink plenty of water aswell (or mogu mogu)

Otherwise awesome thst it went great, now its time to start your buff bruni era

You too ryou

[vestal fog]

LOL

[thin thicket]

[vestal fog]

dont think brunis trying to get buff hahahha and for me

yeah

maybe

[thin thicket]

i am actually

well not buff buff

[vestal fog]

Ripped

[thin thicket]

but like not mt diary of a wimpy kid era anymore

[vestal fog]

Yeye

for me buff is like

Big muscle

[torn cypress]

You have to be able to squat all 12 of the members

[thin thicket]

[torn cypress]

Why sadge

I guess you mean toned?

But improving your health is always good keep it up, all of you

[thin thicket]

not toned either just not too much muscle, dont like that

looks weird on me

[torn cypress]

Yeah i was just joking

Like i told You before, dont be afraid to lift weights. You wont get instantly jacked after lifting a barbell one time

It takes time

[torn cypress]

How would you know

Heejin 2.0

Brujin

[thin thicket]

dunno just cant imagine myself

[vestal fog]

i cant either

[torn cypress]

[patent orbit]

I know i could do squats with yeojin on my back

When we did military training we had to jog 30 metres do 10 squats then jog back and 10 squats with someone on our back .. then swap over . 10 times.
i should work on my legs again .

Challenge to do 12 reps squatting with each loona member on your back

Thats so tough

[night dragon]

can u get water weight from excess water retention from working out too much

like from muscle tears or sthg

did two 2-hr gym sessions yesterday and gained ||2kg+|| when i weighed earlier, i def didnt eat THAT much

also didnt go gym last week cos finals revision so maybe muscles were shocked

[torn cypress]

Hmm not something i've come across before, maybe you were dehydrated or had lost a lot of water the last time you weighed yourself?

[torn cypress]

https://pubmed.ncbi.nlm.nih.gov/25911631/ This study says something about water retention being higher after working out compared to before but im not sure if its to the extent of || 2kgs||

[night dragon]

ye its weird

just gonna chalk it up to daily unexplainable weight fluctuations

[patent orbit]

i want to lose some weight too ..

[eager sedge]

good luck

[tight sage]

how do i increase my stamina?

[eager sedge]

Working out more

[tight sage]

so just building muscle increases stamina?

[eager sedge]

@grizzled quail would know

[full gazelle]

run

[grizzled quail]

what do you mean by this, like running stamina?

[tight sage]

any, walking, cycling. not running since i don't run

in the past whenever i be outside walking a longside always get alot of pain in my back, soles and legs

[grizzled quail]

make sure you're stretching, too. this seems like less of a stamina issue than a unprepared muscle issue

but if you want to improve stamina you really just have to do those things more, and i would bet any form of cardio helps your overall stamina as well. just stretch and go for walks/cycling often

[tight sage]

stretching huh, never done it/been into it. i do walk frequently and only recently started cycling past couple weeks. working out was also only started late januari this year.
guess i just keep up what i am doing now and maybe look into stretching then thanks

[full gazelle]

time to start

[tight sage]

can't got knee problems

[grizzled quail]

to me, stretching is equally as important as the exercise itself

i stretch once a day on non-exercise days, and twice a day when i'm exercising (dynamic stretches before, static after)

but yeah, if you have any issues you really have to take your time to find what works for you

[tight sage]

i'll ask my therapist next time who is helping me with my knee and taught me what to do to strengthen them

[little adder]

Then swimming/cycling is probably the best bet for improving your cardio

It is also possible to strengthen ligaments and joints through exercise, but that is absolutely something you should speak to a professional about

[torn cypress]

If youre not extremely like unfit could maybe be posture?

[little adder]

Hm

Posture could also lead to the knee issues

Do you happen to have a pelvic tilt of some sort?

[tight sage]

knee issue is cause of it bumping strongly againgst something

like my knees are more inwards isntead of them being alligned with my feet like their supposed to be.

[torn cypress]

hmm i dont think anyone of us here is gonna be able to help with your issue unfortunately, would be best to take it with a medical professional sadly

[eager sedge]

ended up eating no sancks today yay!

and i worked out for half an hour

[little adder]

Nice!

[eager sedge]

yeah

[vestal fog]

Do you guys have anything that helps well with muscle tension in the back and neck

i have very tensed up muscles there and its really annoying

[torn cypress]

what muscles specifically

traps?

[vestal fog]

bro

honestly

no clue

everything feels just tight

[torn cypress]

https://www.youtube.com/watch?v=YAUGMT0_PiE

maybe this will help

[vestal fog]

im watching jeremy ethier video currently

[torn cypress]

ah okay

[vestal fog]

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

this one

he has multiple tho so

[torn cypress]

think he has good pics

i mean vids

athlean x usually has good advice/exercises

[vestal fog]

mhm

[torn cypress]

i think he is a licensed phyiscal therapist or something like that

or idk if you can get a license for that

[vestal fog]

the problem i have is tho

i cant kneel down

i get massive pain in my knees if i kneel down

[torn cypress]

hmmm

got like a mat or anything?

[vestal fog]

That doesnt help

even if i use a pillow

[torn cypress]

an exercise ball?

idk

you could maybe do them standing up if you have a high enough table

[vestal fog]

ill try to do the stuff i can do standing up

[full gazelle]

fuck thats literally me

i need to do this

[torn cypress]

gl joinem and ryou

getting strong shoulders/upper back usually helps

[vestal fog]

okay i think im able to do 4 out of 5 exercises

Dont be confused by the link, its a 5minute Posture Workout
https://21065354.fs1.hubspotusercontent-na1.net/hubfs/21065354/The Perfect 5 Minute Posture Routine.pdf?utm_campaign=Built With Science Opt-In Pages&utm_medium=email&_hsmi=250413655&_hsenc=p2ANqtz--tUn71NBlZCsLGu5AH6uWvlKXeElvd_-Am8We0GLSTzcppmygFIlNDrYEIh7kdse5dtrqPN8LfZDy5GQgDlOX-N4NJ9A&utm_content=250412720&utm_source=hs_automation

@full gazelle can you open this?

or rob can you open this

[full gazelle]

nice virus

yes i can

[vestal fog]

K good

thats the workout i did

[torn cypress]

sus

yes

[full gazelle]

how long are yall workouts? because my plan has for one session 6 exercises, 3 sets each and I find myself running out of energy by the 5th exercise and often skip the last one

[muted agate]

well I exercise like 3-4 times a week and usually 15 minutes of stretching and 10-30 minutes of actual exercise myself

but I also don't really follow any schedule I'm just winging it

[night dragon]

felt that way on my push days

like chest and front delts just burn out faster and take longer to recover energy than other muscles for me

[full gazelle]

it still takes me like an hour for the 5 exercises

for example I did this now and just had no energy left for the skull crushers

[night dragon]

o yea i feel like i expend energy on triceps fast too

[tight sage]

90~ minutes twice a week

then i also regularly walk or cycle outside

[tight sage]

i also cycle back and forth to gym for more

[night dragon]

skull crushers works triceps in isolation and triceps were also used in ur shoulder press and cable flyes

maybe reduce reps in one of those exercises n see if u have more energy to finish da whole workout then

i also do 6 exercises with 3 sets each like u, takes around 1h30-2h for my main push pull leg days

then some 'auxiliary' days dat work arms and some extra isolation exercises taking around 1hr each

[full gazelle]

im considering just dropping one so i can focus more on the rest

[torn cypress]

im running a program aimed to get you out of the gym in 45 minutes or less so at max 60 min if you count showering and changing

[flat sleet]

I'm often lifting for 45-90 minutes

[grizzled quail]

2 hours 3x a week, then cardio for an hour a week

but i also do stretching before and after, i hit multiple muscle groups a day, and i do abs at the end of every sesh

[full gazelle]

1 hour session means it's a 2 hour trip with travel and stuff

that's a lot of free time spent

i could never do 2 hours in the gym

[grizzled quail]

i like my split because it's only 3 days

so it's flexible

[full gazelle]

so is mine

[grizzled quail]

but if i wanted i could split up the muscle groups and do 5 days for 60-90 mins a sesh

[full gazelle]

i need at least one rest day

[grizzled quail]

everyone does

[full gazelle]

like between workouts

so 5 days wouldnt work

[grizzled quail]

ah

[full gazelle]

too sore the next day

[torn cypress]

after a while its doable

[full gazelle]

perhaps

[torn cypress]

ik what you mean tho

[full gazelle]

especially when i have 3x fullbody lol

[eager sedge]

Do you have to get sore to have a good workout?

[torn cypress]

oh its full body

then yeah

probably best to rest

[torn cypress]

depends

[eager sedge]

Oh

🥲

[full gazelle]

if I can actually drag myself to the gym 3x in a week i consider that a success

so far it's been more like 2x

[torn cypress]

thats why i like the program im doing rn

goes pretty fast

[grizzled quail]

almost squatting 2 plates for reps

also im deadlifting over 3 plates for reps

[torn cypress]

Lets go

[copper tundra]

2 hours

1 hour if im actually trying to conserve my time

but i like taking my time. like. i've literally been bringing a kindle ☠️

[full gazelle]

wtf

[torn cypress]

[thin thicket]

mood, i started watching netflix episodes while cycling 😭

[little adder]

Nice!! I’m almost at the point I can do 225 for 3 to depth, but it’s so hard 😭

Istg I’ll quit going for big numbers once I’m able to do 315 for 5

[odd parcel]

niceeeee

i'm almost deadlifting 3 plates for my 1rm

[honest sable]

if you can move then u good, my first leg day almost killed my legs, took me 4 days to recover for a single workout day

man, i'm struggling with pull ups, i miss my assited pull up machine

[copper tundra]

ded

[little adder]

Nice depth!

[grizzled quail]

that was beautiful

[clear kraken]

good form mate

gotta hit the gym again

been ooc for 2 weeks cuz of injuries and covid

[copper tundra]

More sore if i havent been in a while

Like you dont really get doms after a while bc your body gets used to it

[night dragon]

think ive never not had glutes and some quads DOMS after some heavy bulgarian split squats

half a year since ive discovered da exercise

[copper tundra]

i unironically like how my ass hurts after returning to the gym post squats

my bodily awareness honestly isn't great so i think it's interesting

like you can kinda use the soreness to feel out what muscles got worked. kinda. does it mean anything, nah. but it's cool

gym is fun

[odd parcel]

315 deadlift achieved finally

[rain spear]

although im not working out rn, regained control of my diet and back under ||90||kg

[vestal fog]

niceeeeeeeee

lets goooo

[honest sable]

What are your favorite shoulder exercises? Right now I'm doing shoulder press, frontal raises and lateral raises but I don't like the lateral raise too much bc i had an injury in my left shoulder

Any advice por an exercise?

[grizzled quail]

screenshot from my push day:

ignore the numbers, that's just rep weight (plus they're baby numbers because i do shoulders after chest hah)

[honest sable]

thanks ryuki

[night dragon]

for delts my favs r overhead press for front, lateral raise for side, then this 'better reverse fly' exercise i got from jeremy ethier for rear delts

forgot wat video it was from

[honest sable]

i literally just saw that vid hahaha thnks peter

Also, i have this workout for 5 days but i'm not too sure about it

Monday: Back,biceps and shoulders

Tuesday: Leg day

Wednesday: Chest and triceps

thursday: Leg day

Friday: Back,biceps and shoulders

Saturday and Sunday: Rest

I don't know about the workout from wednesday (chest and triceps) i don't really chest that much bc of my shoulder injury but i need to workout more that area but.... i don't know where to put it

[night dragon]

idk wat to change tbh

just ye ease urself into more chest exercises then try to hit chest twice like ur other muscles

jeremy has some gud vids on proper chest press form to minimize shoulder involvement

maybe can help w ur shoulder pain

[honest sable]

like doing some chest exercise in monday and friday to equal the amounts of sets?

Idk thursday - 5 exercises of chest

and monday 2, friday 2 ? something like that?

[honest sable]

i need to check that out, that's why i don't do a lot of bench press

[night dragon]

not sure but just dont overload ur muscles by putting too many overlapping exercises on one day

especially bcuz from my experience chest, shoulder and triceps usually get worked by da same typical push exercises and get burnt out p fast

[honest sable]

yeah i saw one vid that mention that by working chest u work ur triceps too and then they get burn out

same as back exercise with biceps

but i don't about working chest and shoulder at the same day, i don't want my body to shut down xD

[night dragon]

iirc da biggest tip for me was to keep ur arms in 'scapular plane' i.e. slightly forward to minimize shoulder involvement n pain

[night dragon]

ye da typical push days work both shoulders and chest and they r miserable

but it is wat it is

[honest sable]

but even tho is miserable those typical push days works for u

damn it, so complicated

that's why my favorite days are legs

[night dragon]

honestly i should be changing sthg bout my push days

i usually dont have enuff energy to do shoulder press in addition to da rest of my push days

so i take a midday break then do just shoulder press later in da day

only then can i finish all my exercises

[honest sable]

oh... i never thought about that

maybe monday and friday in the morning do Back,biceps and shoulders

AND THEN

in the afternoon do chest and triceps

[night dragon]

ye splitting a typical workout day doing half in da morning then other half at night kinda underrated

[honest sable]

or..too risky?

[night dragon]

idk try it out its been fine for me

actually im goin on a 3-day trip (and gonna miss 3 gym days) next week so this week most free time i have is spent covering those missed gym days

so spendin like 4-5hrs at gym daily this week

and its been fine

[honest sable]

wow, i assume you go frequently to the gym and to do 5 hrs in the gym and not dying in the process

[night dragon]

that midday rest between sessions does a lot

[honest sable]

i trust you bro, thanks for the help and goodnight (from my country of course) or good morning

[odd parcel]

am i reading that right… 35s on lateral raises…

[grizzled quail]

yeh, for some reason i'm not as exhausted going into these after chest so i can put up ok #s. shoulder press for example, if i did them earlier into my sesh i could easily do 100/50s, but a lot of chest movements incorporate shoulders

or maybe my form is ass but i try to keep pinkies up, reach shoulder height, not use momentum, etc.

[tight sage]

leg extension is so incredibly heavy and not even cuz of the weight, but cuz of the presure i need to put on my legs and esp hamstring.

[little adder]

Holy crap I may have just realized that I’ve been doing pull-ups wrong this entire time

I’ll have to test tomorrow to see whether I can break my PB of 2

[little adder]

I find that sometimes doing your sets at half the weight but 2x the reps is very beneficial for building strength

Don’t know if that will help, but lifting heavy all the time definitely strains the joints

[night dragon]

anyone do pullovers

seems like an interesting hybrid exercise dat works both chest n back

push n pull

[mighty robin]

i do it every once in a while

[little adder]

Ok pull-ups are a lot easier now

Legit did 3 with little difficulty compared to before where I was using all my strength for 2

What the hell

I’ve been doing them wrong this entire time lmao

[night dragon]

wat were u doing wrong before

i started doing dead hangs n magically could do 10 reps of pullups one day

so my problem was not a lot of grip strength initially prolly

[little adder]

I was doing pull-ups from a dead hang. Leaning back a bit helped active my back properly and made it so it wasn’t pure arms with a tiny bit of lats

Now, I’m still at a relatively low level of pull-ups, but I think I can finally start making good progress

[eager sedge]

ive probably asked this before

but how many steps should a person walk to lose weight?

[night dragon]

i mean theres no specific number

just as many steps as it would take for one to be in a calorie deficit

[eager sedge]

oh

hmm

i dont know

i burn around || 1,600 calories|| a day in total minus what i eat

• including working out

[night dragon]

ye just gotta be in calorie deficit somehow dats all there is to weight loss

[eager sedge]

oh

ok

[honest sable]

Hey guys, any workout for chest that doesn't put the shoulders in a lot of pressure?

[little adder]

Does push-ups count as too much pressure?

[honest sable]

mmmmh i don't think but i can't do a lot of push-ups idk

before my injury i can easily do +50

[little adder]

Hm, then I think you’ll be limited to light weight dumbell presses because there isn’t much chest exercises that don’t also work the shoulder

Let me search google really quick

https://fitbod.me/blog/chest-workouts-with-bad-shoulders/

This website seems believable

[honest sable]

thanks, let me check it out

[spark valve]

Join the Lavender, May challenge! Get special badges and get fit with a community in Samsung Health Together https://shealth.samsung.com/s/07ZTcOD

[thin thicket]

Just recovered from the stomach flu so decided to workout today again, but sadly couldnt manage more than 40m today

never eating sus yoghurt again

[tight sage]

advised me againgst it, but instead showed me some other move i can attempt.

[torn cypress]

sus yoghurt damn rip

[torn cypress]

maybe chest flys, at like a rope machine

think they are called cable chest flys

[honest sable]

Yeah, I searched a lot of exercise yesterday and I included that one

Chest fly with cables and dumbbell press with neutral grip

[torn cypress]

alright nice

i feel like with that exercise its easy to stop if you start hurting

[honest sable]

i didn't feel a pinch in my shoulder with those exercise, maybe a little more stress but not pain, i don't miss that much bench pressing

[little adder]

Good for you!

Exercise should be tiring but there shouldn’t be pain

[little adder]

I’ve gained ||2kg|| of muscle over the past 6 months!

Weighed myself for the first time in a while and I’ve finally broken ||74 kg|| which is great because my weight stagnated for a really long time

[flat sleet]

It depends on your injury, but one PT move I did for a shoulder injury was getting in a pushup position and stepping on and off of a stool or bottom stair step with my hands. As a side effect to helping my shoulders sit in the joint better, it also gave me stretch marks on the sides of my pecs.

[torn cypress]

is it shoulder impingement?

[flat sleet]

I honestly don't even remember how to put it into words

[honest sable]

Woah this is the first time I wake up feeling sore in my chest and in my little bit on my shoulders, I think the exercise for chest finally worked.

[little adder]

Hell yeah man!

[honest sable]

Thanks for sharing that web page, the neutral grip dumbbell bench press really helped, I was thinking "I am doing this right I don't feel so tired" bc when I used to bench press my pain limited my reps and I normalize the pain.

I felt more my chest with that grip.

[little adder]

Yeah wrist orientation really does change what muscles are being worked

Like regular bicep curls vs hammer curls vs Supinated grip

[little adder]

Google is all knowing

Just don’t listen to things that are obviously wrong

There’s this one guy on YouTube called squat university that is great at this type of stuff

You should check him out

[little adder]

Examples of obviously wrong, “no pain no gain” “just push through” “Ey you’re just being a little baby”

[honest sable]

I recently watched his videos bc someone here shared me his channel, great channel, really knows what he is doing

I used in all my workouts his warmup shoulder routines with elastic bands.

[little adder]

Yeah the guy knows what he’s doing

I’m happy that you’re finally seeing some progress!

[honest sable]

I had a gym buddy just like that, he saw me at first moving less weight than him and he was telling me that I keep doing that I would never gain muscle, I tell him that I had an injury in my shoulder and knee (I had more problems with my shoulder) and I want to move the weights with good technique even if I sacrificed weights.

[honest sable]

I know, for my back, biceps, shoulders and especially legs I've working on but with my chest I was afraid to fuck up more my shoulders, that's why I didn't do a lot of it.

[honest sable]

https://youtube.com/shorts/u8quNqn3Sm8?feature=share

Any thoughts about this exercise? u think it works?

[mighty robin]

I do it every once in a while and it’s rly good imo

[thin thicket]

I did my first bench press today

It wasn’t a lot of kg ofc, but i’m still proud of doing it

[torn cypress]

ayooo lets go proud of you

buffuni soon lfg

[thin thicket]

buffuni?😭

[torn cypress]

is u

(soonTM)

[tight sage]

turned up my counts from 10 to 12 per set for every upper body excersice i do and can really feel it in my arms. almost wanted to skip last excersice

[torn cypress]

as long as youre pushing yourself close to failure should be fine

keep slaying

i have problems doing many arm exercises on the same day as well

[odd parcel]

ya i find myself pushing to failure here and there

[torn cypress]

just make sure to do it safely

[odd parcel]

sometimes i just forget how many reps i do and i just say eff it and go to failure or near failure lol

[torn cypress]

[odd parcel]

always!

[torn cypress]

it also depends on how many exercises you are gonna do on that muscle group as well but yeah

[odd parcel]

yes that too

[flat sleet]

Not a bad way to finish imo

[honest sable]

this is me when i'm spacing out between my sets

¿10..11? ¿where am i? ¿who are u guys?

[eager sedge]

any tips on how to stop weighing yourself when you're stressed out?

[thin thicket]

is slaying ur new word rob

[torn cypress]

https://tenor.com/view/josémourinho-big-trouble-if-i-speak-prefer-not-to-speak-interview-gif-16725048

ill tone it down ma'am

its stuck in my head

for the last month

[thin thicket]

LMAO sorry my bad

[torn cypress]

no no keep sla-

shit

i mean its fine

[little adder]

Put the scale in the closet

Out of sight out of mind

Only weigh yourself once every two weeks or longer. Weight loss/gain is a long process where you won’t see any results on a day to day basis

[rain spear]

yesterday, i weighed in at ||87.85||kg which is the first time in maybe 4 years ive been ||healthy BMI (not that it means too much but still felt like a milestone)|| and means ive lost ||14.3||kg since i started properly dieting...

[torn cypress]

Ayooo lets go con, proud of you

[little adder]

Healthy BMI doesn’t mean much when it comes to athletes with a ton of muscle. For the average person who isn’t a muscle monster, being at a healthy BMI is an amazing milestone!

[grizzled quail]

[tight sage]

2 days later feeling stings in my elbow now, so going to do 12 with either half the excersices or just not and wait a while longer.

[muted agate]

it's kinda weird how big the span in BMI for a healthy weight is

for my weight it is between 65kg and 87kg which seems like a lot

[little adder]

Well I’m assuming it goes along the range where the average person would start experiencing health complications beyond the range

Underweight: lack of muscle strength, Hypothermia, Osteoperosis, lowered immunity, lowered fertility etc.

Overweight: High blood pressure. High cholesterol, diabetes, heart disease, arthritis etc.

That’s just a guess, but anyone within the healthy BMI range would probably be the least likely to experience weight related health complications

Again, this is for the average person, not muscled up freaks of nature

After looking more into it

I determined BMI is pretty dubious lol

https://amp.abc.net.au/article/100728416

[eager sedge]

bmi isn't that great

[little adder]

Yeah I already knew that, I just forgot how bad it is lol

[eager sedge]

its really old

[little adder]

The best it can do is give a frame of reference ig

[eager sedge]

im ||56kg||

i need to exercise again

[thin thicket]

i never cared about bmi tbh, confusing as hell

[patent orbit]

made it through antifragile dips & updown planks confidently no breaks

[eager sedge]

is high intensity exercise better than low impact exercise or is it the same?

[muted agate]

low impact is for people that have problems with joints for example so you don't put as much stress on them

high intensity is training during which your heart rate is in high bpm so it kinda counts like a cardio as well

doesn't mean that person without a problem can't do low impact it is just training that is good for those that have those issues

[eager sedge]

alright :)

thanks

[little adder]

Examples of low impact is cycling/swimming

But those can be intense as hell lol

[eager sedge]

another question, how can i improve my stamina so that i dont get tired easily when doing high intensity

[torn cypress]

keep doing it

no but other than to just keep going at it, sleeping and eating well

goes a long way

[copper tundra]

https://www.reddit.com/r/Fitness/comments/tgqi27/cardio_for_lifters_and_anyone_else_who_hates/

and just in generalhttps://drive.google.com/drive/u/0/folders/1dZdILLezOnR9UWXK6w8tW29SgFJNzyyw

[torn cypress]

did someone ping me

[copper tundra]

ya misreply

[torn cypress]

ah no worries

[grizzled quail]

ugliest/final working set, 3 plates for reps is starting to feel much better

[eager sedge]

I don't really lift so I don't think this applies to me?

[little adder]

You fit in the “(anyone else who hates cardio)” category

[eager sedge]

i don't hate cardio

also you really gotta stop pinging me LOL

[little adder]

Well, cardio is the #1 way to increase stamina lol

[eager sedge]

turn your replies off

[little adder]

Welp

[eager sedge]

😭

[little adder]

I think the person just shared that with you because it’s a relatively easy cardio program to get into for literally anyone

[eager sedge]

oh right

what is the prowler test

:/

[thin thicket]

google does wonders https://www.jtsstrength.com/the-prowler-sprint-test/

[copper tundra]

No i guess the first link has a lot of irrelevant bits but i just thought oh i saw that before and liked it

The prowler test stuff might not be applicable since some gyms dont even have them

But tbh yeah what the person before said

You get better by repeating it

[eager sedge]

Thanks though anyways