Fitness Chat

[eager sedge]

But not deep fried

Air fried or oven cooked

[inland abyss]

i personally think that if i would just exercise like it would already do a lot to my body, since i not really gain nor lose weight

i did most likely gained a bit since desk job and no movement at all

[rain spear]

yeah if you go from 0 exercise to a little bit youll notice a huge change

bodyweight stuff is really good but if you were to do like the smallest amount of weightlifting too the gains would be way faster

[inland abyss]

yea idk if i wanna do weightlifing

[rain spear]

thats fair

[inland abyss]

i'm kinda scared that my upper body gets bigger which i don't want since it's already huge + me doing crossdressing is a huge curse since yea wide shoulders isn't fun

[rain spear]

thats fair but you can lift weights without targeting certain muscle groups

you just focus the bits you want to

[inland abyss]

well, i wouldn't mind maybe bigger muscles in my upper arms

but then i'd also train my chest area

and i would prefer doing such things at home then going to the gym lol

[eager sedge]

For me Id like to lose face, arm and leg fat

[inland abyss]

even tho like a shoulder exercise wouldn't be too bad since my shoulders are weaker

yea for me main goal is belly fat gone

that would be hugeeeeee

[eager sedge]

Rn im trying to get to ||60kg||

[eager sedge]

Or ||58kg||

[inland abyss]

i'm at 95 and need to reach 75 at least

[rain spear]

you can always train muscles for definition instead of size

[eager sedge]

I came from ||69kg || to ||62.9 or 63.5kg||

[inland abyss]

yea i'd fr need like a schedule with images of X exercise or so hahah i'm fr not familiar with what kind of excersises even exist

[inland abyss]

dang, almost there

[rain spear]

sooo much available online now itd be easy to do

[eager sedge]

Yeah, I'm really happy with my progress

[rain spear]

congrats min!

[eager sedge]

But as I said it's due to work

And exercising at home

[rain spear]

i hit the weight range im happy with so ive just been hovering in it for a few months now

yeah makes sense

[inland abyss]

lucky

i need to lose 20kg

[eager sedge]

Me or connor?

[rain spear]

thats what i lost

[inland abyss]

that'll be rough

[rain spear]

went from ||102kg > 80kg||

[inland abyss]

connor

[rain spear]

now i sit between ||80-82||

[inland abyss]

you were more then me?

[eager sedge]

That's really good progress though

[inland abyss]

dang

[rain spear]

yeah

[eager sedge]

How long did it take you to reach that goal?

[rain spear]

i was fat and weightlifting so muscly too

[inland abyss]

that's also 20kg 💀

[rain spear]

less than a year

or maybe just over

[eager sedge]

If I lose 4-5 more kg

[rain spear]

but i was super strict with myself

[eager sedge]

I might try to lose to 50kg

[rain spear]

see, its possible!

[eager sedge]

And maintain my weight

[inland abyss]

Ok question

[eager sedge]

I think itll take me like 5-8 more months though

In total that's almost 20kg too

[inland abyss]

let's say i weigh lift 5kg each hand to train my upper muscles in my arms, they come to a certain "lvl" that 5kg becomes ez asf and i continue to do 5kg it's not like they'll grow more unless i do a harder set like 10 > 20 every set for example right

i can control it that way ig

[rain spear]

you just dont focus your wholeeee routine around weights, and focus more on cardio, so you do some lifts each week but if you do more running/swimming/elliptical, you wont get big but youd be losing body fat so youd be more defined

[inland abyss]

ah ok ok

yea i'll include weight lifting aswell then

just need those 5kg weights lol

[eager sedge]

Thank u

[inland abyss]

cause i fr need to strenghten my shoulder muscles aswell due to my shoulders being weak asf (my mom has frozen shoulders and i might get that aswell...)

[tight sage]

not overeating actually so hard. i just fill the plate.

[eager sedge]

Me too haha

I've been obsessed with snacking on peanuts

[rain spear]

yeah you can get stronger without getting bigger

[eager sedge]

And hawthorn flakes at the moment

[tight sage]

peanuts are so nice

[eager sedge]

Yeah, it is

[inland abyss]

yea i'll need to look into that then a bit since i wouldn't mind a bit stronger upper arms and shoulders hehe

[eager sedge]

By the way, is it possible at all to get right angle shoulders?

Or not

It's a silly question but I'm curious

[rain spear]

uhh i believe so yeah

not like perfect 90 degrees ofc haha

but where they like drop off

[eager sedge]

Ooh okay

[inland abyss]

look at Kim Lip

[eager sedge]

Haha

[eager sedge]

Kim lip is gorgeous tbh haha

[tight sage]

[inland abyss]

true

[tight sage]

my weightloss is not going well. had pizza, fries and 2 burgers in the weekend. life is hard

||did lose 1kg in the past 2/3 weeks atleast, but eh||

[eager sedge]

Progress is progress

[tight sage]

going to try to walk 4x25mins during work today assuming weather allows for it.

[inland abyss]

dang

but understandable

i had friday fries, saturday pizza hut and yesterday deep freeze pizza

[tight sage]

sound about right

[eager sedge]

[tight sage]

worst part is prob my eating schedule, besides the overeating
waking up 10:30am~ eat 13:30 - eat 21:00, sleep at 3/4 am, but due to the big gap just get hungry again and end up eating again around 1am...

[inland abyss]

dang

i usually really eat lunch at 12, then dinner at around 17 (which is early i know) then try to resist snacking in the evening

[tight sage]

for the simple reason of not wanting to eat at work i starve myself for late brunch then hold it till i get home

[inland abyss]

ah i see

[light fern]

Yeah that's definitely just a sleep schedule thing

I used to sleep at those times and my eating habits were all out of whack

[chilly holly]

🥲

[proper jolt]

good stuff

[rain spear]

lets goooooo gj

[chilly holly]

question: how do y’all psych yourself up to workout? i had caffeine and i’m still kinda tired and not in the mood lmao

[rain spear]

I found stuff i enjoy so I typically dont need much motivation now

like I look forward to my run its my favourite part in my work days sometimes

[chilly holly]

yo my apple watch started buggin as soon as I started working out

so i have no proof of my upper body day you’re just gonna have to take my word for it

[chilly holly]

here’s proof of my cardio

[light fern]

Cause I'm motivated by the desire to look and feel good

[tight sage]

down to ||85,95 weight now from 87,6~|| its working progress being made

[inland abyss]

nice gg

i also got a plan now

idk if i lost anything yet but slow and steady

[tropic ember]

Got myself to workout last night. Feel pretty good about it. It's a solid legs/ab workout for me

Lol gluten = glute

My phone auto corrected it

[chilly holly]

i wanna go on a walk but can’t decide if i wanna use my walking pad or walk outside.

cons:

• it’s cold outside
  pros:
• i get some sun

[proper jolt]

I hate the cold but sun is needed in winter... tough i guess just layer up

[chilly holly]

it got cloudy. i stayed my ass inside lmao

🚶🏻

[light fern]

Some people drown while others die of thirst...

I'd trade cold weather in a heartbeat

Heat and humidity is killing me here

[rain spear]

went for a hike today

[chilly holly]

🗣️fitness pals! seriously, how are you hitting your protein if you’re someone with food sensory issues?

[rain spear]

what do you avoid becsuse of your sensory issues?

liquid protein is the only way to do it easily honestly

[chilly holly]

i can eat chicken and beef. everything else i’m not a fan of. eggs are okay sometimes but not all the time.

this is the best tasting plant protein i’ve tried, and even then it’s sometimes like pulling teeth to consume it even though i know i need to

[rain spear]

i have matcha protein and its honestly so good

best protein powder ive had

[light fern]

I can see the vision when I look at my physique, everything is shaping out pretty well it's just the darn belly fat

[eager sedge]

i haven't been eating that well lately

started snacking again :/

managed to do a workout today though

[inland abyss]

yea i also did my workout

[eager sedge]

Sweetcorn and pork stir-fry with mashed potatoes

[eager sedge]

Also egg

[chilly holly]

okay, i have another question: how often do y’all workout? like 3 or 4x a week?

[tropic ember]

I try for 3 but I'm just starting back up.

[inland abyss]

I go for 4x a week (4 days since i do running 1 day and abs another day)

[rain spear]

6

5 or 6 but my while routine is 6

6 is too much though so in the new year my actual routine will be 5

[chilly holly]

i used to do 5-6 days a week but then my brain broke and now i’m onto 3-4. i already hit 4 but i have the energy to go another day. just trying to decide what to do

[eager sedge]

do you go to the gym? 👀

[chilly holly]

i am a gym hater

[eager sedge]

Oh

So you do home workouts?

[chilly holly]

yes! i own dumbbells and a yoga mat. that’s really all i need

oh! i also have a walking pad

[eager sedge]

Ooh okay, do you follow YouTube workouts?

[chilly holly]

i lied, one more question: what are some core exercises that have actually helped strengthen your core? yes, i’m asking for anecdotal evidence. my core strength has went to shit— i can barely hold a plank for a decent amount of time anymore.😭

[chilly holly]

yes!!

she’s my fave https://youtube.com/@madfit?si=kMCVLHLA4tXGSx0d

[eager sedge]

I know her channel but I don't follow her workouts very much

[chilly holly]

i think her channel is really good, especially for her dumbbell workouts. i struggle with strength training cuz… idk i find the act of lifting weight and putting it down to be a bit boring. but she helps me get through it by giving cues and explaining how the moves should be done and whatnot that i think more about form than the actual workout.

[eager sedge]

Ah right

[tropic ember]

I like the short Kazuha routines. They are short but tough and I feel a pump when I'm done

Just YouTube Kazuha workout.

[rain spear]

hwaiting!

5 more runs this year to hit 100

[eager sedge]

have you guys heard of a new walking workout style called japanese walking? 👀

[chilly holly]

did an upper body workout and got some steps in

[inland abyss]

Been doing my abs workout of the past 2 weeks now and i'm getting the hang of it, eating protein after to heal my abs back up and doing 30 situps, i can now do 20 without feeling a thing, getting to 30 tho is still a big OOF but slow and steady

Today we go back to running and training my leg muscles

[rain spear]

yeah you'll get there, consistency is key

never run close to this distance before and somehow didnt need to break

very proud

[inland abyss]

GG

[chilly holly]

lil walk before work

[chilly holly]

recovery tips? the leg workout i did yesterday had my quads tingling when i walk. i have some arnica gel. i was thinking of using that.

[rain spear]

stretchhhhhhh

and massage

even with your hands to massage the muscles it'll help a lot but if you have one of those handheld guns they're a godsend

[tropic ember]

I lost another pound 😀 my food tracking is working for me. Gonna start doing my ab workouts again soon.

[rain spear]

lets goooooooooo

gjgjgj

[rain spear]

2 more runs to go to hit 100 for this year

[inland abyss]

i'm goin for one on the threadmill later this evening

also i found a nice site to train said muscles

https://musclewiki.com/

just click on the muscle you wanna train and it gives exercises you can do with small video/gif and instructions

[rain spear]

oh yeah really cool

[inland abyss]

gonna add Laying Leg Raises to my workout now lol

[tropic ember]

I have that one in my legs and abs workout!

I like it

[chilly holly]

leg day just being leg day is propaganda i’m not falling for.
leg day is a whole body day point, blank, period.

i was struggling more than usual on my upper body day

[chilly holly]

my goofy ass wanted to try running (honestly, slow pace jogging) again… and now my knee hurts!!!🙂

[chilly holly]

would y’all recommend one of these???? i’m scared of falling💀

[flat sleet]

I have never had issues with falling, but it did leave a bit of a dent in my trim

[chilly holly]

🫀

[rain spear]

hell yea

i literally have one more run to do and im calling it for the year

im going to Norway on the 27th so wont be doing actual workouts but will be pretty active while exploring I think

[chilly holly]

so… are we hitting a protein goal like an exact number everyday or are we getting within 10%-30% of the goal?

[chilly holly]

ok next question: low cal high protein foods/snacks?

[flat sleet]

I'm not all that serious nowadays, but I had a minimum carbs, protein, and fat goal by grams while having a maximum calorie limit overall.

[flat sleet]

I'm having a hard time finding the brand online, but I like to get noodles made of shredded firm tofu from my Asian grocery store. Add a little soy sauce, vinegar, perilla oil, sesame seeds, scallions, and roasted seaweed. It's based on a Korean food called makguksu. You can use the noodles for all kinds of recipes though.

[light fern]

Ideally try to hit the goal but getting close should be good enough

Its just so hard to hit it consistently for me so I just try my best

Substitute something in if I know I'm not reaching close to it

[rain spear]

100 RUNS THIS YEAR LETS GOOOOOOOO

[chilly holly]

🦵

[inland abyss]

Yea apparently i'm 100kg now with uh doing my workouts lmao

Gotta do a bit more cardio

[light fern]

I feel so bad taking the year end off from any fitness

Been eating a bunch too cause of family and holiday stuff

[eager sedge]

cny will be even worse though

i only have like 1 to 1 and half a month's time to lose more weight

[eager sedge]

good luck getting back into it, cause im struggling too ngl

[light fern]

Ah yes the annual shaming from relatives during cny

[eager sedge]

i told you it'll be even worse 😭

but yeah

[eager sedge]

i can tell you're not looking forward to that

[tight sage]

also started consuming sugar againg on christmas and prob will for the remaining of the year.
bigger problem. breaks getting cut short at work so wont be able to do my walks anymore. will have to find something else during my own freetime now

[chilly holly]

my lower back hurt for some reason, so i didn’t go as heavy as i wanted.

[chilly holly]

i’m kinda tired and today is upper body (push) day. do i:

• push through it and do my workout anyway
• take another rest day and see if i have more energy tmw

[proper jolt]

maybe try a 5-10 min warmup. If still tired/sore or just not feeling it take the rest day

[chilly holly]

i did not do the strength training, but i did get 10k steps

[chilly holly]

strength training and that’s it. my upper body strength is so sad😭

[chilly holly]

i kind of want one of these to do chest presses and chest flies and other exercises. right now i’m just doing them on the floor. should i do it?

[rain spear]

a bench will be a big difference yeah, but better motion compared to the floor

[chilly holly]

i just know building it is gonna piss me off

[chilly holly]

🦵+🚶🏻‍➡️

[chilly holly]

1 mile walk. taking it easy today

[tropic ember]

Is this apple/iPhone?

[chilly holly]

yes it is!

[tropic ember]

I have Samsung

I was wondering why I only ever saw that screen when I checked this thread.

[chilly holly]

also stretching is important. don’t forget to do that.

[chilly holly]

do you have a samsung watch? i’m curious as to what that app looks like

[tropic ember]

I do! I dont use it enough but I have the Sport 2

They watch app is just settings but it connects to Samsung health

[chilly holly]

interesting. i used to have samsung and the watch but i completely forgot

[eager sedge]

do you think its worth getting a samsung watch?

[chilly holly]

and i’m sure it has probably changed

[eager sedge]

👀

[tropic ember]

If you want to track your steps more accurately and , like me, set your phone down often... then yes

[eager sedge]

i have a fitbit versa 4 though

[tropic ember]

If you like the fitbit stuff I say stick with it. But if you're not picky and like getting your texts to your wrist, then Samsung watch might be good/useful

[eager sedge]

oh

but my one did that once too

[tropic ember]

I haven't used a fitbit anything in over 10 years

[eager sedge]

oh

[chilly holly]

what happens when i take my meds and i can focus at work🙏

[rain spear]

lets gooooooooooo

[chilly holly]

cw: weight, calorie counting

||trying not to crash out cuz i’m eating in a deficit and hitting/getting close to my protein goal but i stepped on the scale and it said i gained weight🥲
it has only been a couple weeks but still🤣||
someone talk some sense into me about being patient and what not

[tropic ember]

Maybe you need a dexa-scan? Might have gained some muscle

[chilly holly]

pull day + walk

[rain spear]

2 most likely cases are absolutely muscle gain and/or just holding more water weight, youll need to check it over the next few days to determine which.

Follow up question, how do you look? Are you noticing more muscle/muscle definition? This is as important, if not more than the number on the scale

[chilly holly]

tbh, it’s been like a couple weeks. i haven’t really seen changes😭 well… my biceps look a bit more defined, but that’s about it. i also didn’t even take progress photos until today so i can better compare going forward.

[rain spear]

yeah photos will help a lot from now then but keep an eye on how youre looking and feeling too, and how your clothes feel on you if that makes sense. Just a question too, how do you know your deficit is definitely a deficit?

i only ask because i tried to calculate my own for a while and it turned out to not be one, once i dropped an extra 10% I started losing weight

but the flip side, eating too little can stop you losing weight too, its very tricky

[chilly holly]

i’m tracking on mfp, and i used a TDEE calculator online. they subtracted 500 for a cut, and gave me the calories and macros for it. i’m honestly just going off what they did.

[rain spear]

makes sense and sounds pretty reasonable, a safe rule of thumb is lower by 10% for 1-2 weeks and see if there are any differences, dont do anything more drastic than that

if this is a new-ish routine (in the last 6 months or so) for you then there will be a period of gaining muscle while losing body fat, so you wont notice anything straight on the scale right away but its important to know any time you work out its a good thing for your health

[chilly holly]

this is a new routine— at first i wanted to just focus on weight loss, but i still wasn’t looking… like i wanted. So i decided i’m going to recomp instead of just focusing on weight loss only.

[rain spear]

makes sense, then yeah you will for sure need to give it time for the initial transition before youll see more consisent weight loss

[eager sedge]

what scale do you use?

[chilly holly]

a medline scale

[eager sedge]

i use a eufy one

do you guys know how i can calculate body fat?

[chilly holly]

the TDEE website i used has a link to amazon to buy body calipers. other than that, idk how to accurately do it.

[eager sedge]

ooh ok

[proper jolt]

how often do you measure yourself? Personally I dont like really feel like weight is a great measurement unless its like month to month. Too much fluctuation. Also if you arent noticing change in physique after being consistent, might want to up the intensity or reconsider routine.

[eager sedge]

[rain spear]

i weigh myself every morning

just part of my habit while i brush my teeth

[eager sedge]

i weigh myself every morning too

around 8-9am everyday

also

is it beneficial to have cold showers rather than hot showers?

or is it the same

[proper jolt]

I think cold showers are good for alertness/wakefulness and maybe if feeling sore. Thats the only times id do it.

For weighing, the way i see it if you are consistent you are def not gonna gain weight other than water or muscle gain. So if i measure weekly or monthly ill see noticeable differences rather than day to day change. I think ppl who have a goal of losing weight get very fixated on the number so thats just my advice.

[eager sedge]

Already am fixated on the number oops

But I noticed differences in my body

[proper jolt]

its fine as long as seeing an unexpected number doesnt ruin your day

[light fern]

I do cold showers in the morning and then hot showers when I get back from work to help destress

[rain spear]

its climate based too i think, i cold shower in the summer, couldnt imagine doing it now while its -4

[rain spear]

first gym session in like 3 weeks later

im ready to ache

[light fern]

Hell yeah just hit it ystd and I feel great honestly

[rain spear]

yeah i did a shorter session but no doms this morning which is nice, same weights as before my breaks

going for a run later today

[chilly holly]

leg day in the morning is crazy

[chilly holly]

i understand aging is a privilege, but i was supposed to workout but bent down and hurt my knee and now i will not be working out

[rain spear]

[tropic ember]

I get that

[rain spear]

I didnt even realise it was my 2nd fastest let's goooo

[rain spear]

reordered/adjusted my gym sessions today to get a better balance, and did warm up sessions last week so happy to go a bit harder this week

excited to see some more progress this year

[chilly holly]

about to build my bench i just got. Instructions say i need a wrench and i dont even know what that is😭

lol i found one tho

[chilly holly]

update: she’s built!!!!

[rain spear]

lets goooooo

[rain spear]

if you didnt have a wrench how did you tighten the bolts?

[rain spear]

OH I MSISED THIS MB

[chilly holly]

it came with an Allen screwdriver and i used a regular screwdriver i had. But still didn’t need a wrench…

workout hack: set the walking pad speed to 2.0 and play this. You’ll feel like you’re walking down a runway

[chilly holly]

today was push day and it sucked!!! my shoulders hurt so bad.

[rain spear]

Danny Brown the goat

my push day tomorrow

downloaded a new app called Hevy gonna try it tomorrow

[proper jolt]

I was inconsistent past month and am just getting back to consistency and I cant help but feel weak. Cant even get through my full workout like before yet, just trying to ease back in.

[rain spear]

yeah wont take too long to get back to where you were, just gotta be consistent from now

my friend keeps saying "persistence beats motivation" a lot atm and I like it

[proper jolt]

I like that too, im just trying to find different ways to stay in love with the grind

[rain spear]

for sure, whatever youre doing you have to enjoy doing

[light fern]

It takes everything i got to get myself to the gym after work

I love it but work is just very tiring

[rain spear]

yeah i have this too

its just so convenient as i drive past the gym on the way home from the office

so it'd be stupid not to

[chilly holly]

I was gonna do lower body today, but my push day still has me pretty sore. So, i may take another rest day.

[rain spear]

gotta rest when your body tells you too

my hamstrings feel weird after legs yesterday so i moved my run to tomorrow

[chilly holly]

i don’t think i’ll be able to hold my 50 lb dumbbell up to get in a decent leg day. So i’ll wait until i’m not sore sore😅

[rain spear]

good idea

stretch/massage today

[chilly holly]

i was thinking about stretching. probably following along to this video https://youtu.be/gLE3Ga3usdU?si=kf56m1_ukYc4xayM

[chilly holly]

i took 3 rest days in a row.. now i need motivation to get back on it.😭 help.

[chilly holly]

well, i did it!🎉

[chilly holly]

I haven’t dropped any weight yet, but when i was doing my leg workout, I was able to lift the 50 lb dumbbell for one round longer before i had to do a drop set.

[chilly holly]

hey, can some one give me some pointers on deadlifts? I’m assuming I’m doing them wrong because I always have a pain in my lower back. I decreased the weight from 20 lb dumbbell in each hand to 15 lb dumbbell in each hand, and I still had back pain.

[tropic ember]

You're doing deadlifts with 2 dumbbells?

[chilly holly]

yes

[tropic ember]

I was looking it up but then I got busy and fell asleep. But if you look it up on YouTube theres tons of videos on form and if you're experiencing pain you can look that up too and there's videos on some stretches you can do to try to relieve the pain before you go back to doing deadlifts again

[chilly holly]

Pull day. Consider my back and biceps crushed.

[rain spear]

I found an app to track finally!

called Hevy, its very cool for weightlifting tracking

[light fern]

Oh cool

[chilly holly]

glutes and hamstrings done + 20 min walk cuz my knee started to hurt😝

[chilly holly]

also shoutout strength training it didn’t feel like i walked up and down a hill after carrying three 24-pk of 0.5 L waters

[rain spear]

hell yea

and basically always empty

the gym at the hotel im at is sick

so im doing little daily workouts

[proper jolt]

Haha thats nice to not have to wait for ppl to finish. I kinda like having ppl around just for the extra motivation of "if they can keep going, so can I"

[rain spear]

good mindset tbf

I very much enjoy the emptier gym so I don't feel like I need to rush as much

[proper jolt]

oh yea ngl when someone waiting for me to finish the rush sometimes makes me not rest as long

[chilly holly]

upper push day. Boulder shoulders?👀

[chilly holly]

how do y’all deal with sore muscles (that’s not an epsom salt bath)? Yesterday’s push day got me messed up.

[chilly holly]

did some light stretching

[proper jolt]

Never do much for soreness other than ice if really painful but that hasnt happened in a long time. It should stop hurting if consistent.

Mentally i just think of it as a sign of progress and it bothers me less

[eager sedge]

haven't been exercising lately because of my mental health getting bad TT

i've been kinda eating badly too

[proper jolt]

Ive been there just when you can handle it eventually try to force yourself one day. When in a slump its hard to feel in perfect condition so you gotta let discipline carry you.

and personally, when im emotional I get motivated and like to use gym as an outlet.

makes you forget about stuff and feels good to make progress

[chilly holly]

needed to get some steps in. 1.0 mi at a slow (1.4) pace

[chilly holly]

real question: what do you personally do for cardio? Do you focus on steady state (“Zone 2”), VO2 Max, or anaerobic? For me personally, I get my cardio in the form of walking. I don’t have (consistent) access to some forms of exercise (like a stationary bike or a pool.) But, even when walking, my heart rate doesn’t reach 65%-75% of my MHR. And a lot of movements i can’t do because my knees are out of order (early 20s me got all the plyo work in.)
Do you have goals for your cardio and how do you train for them? I like to ask general population (aka us) because you guys probably have ideas that are easy to implement for everyday people.
I was thinking about getting a weighted vest to kind of… up the intensity when i walk. How does that idea sound?

[chilly holly]

150 minutes of light to moderate intensity cardio a week is gonna make me crash out

[rain spear]

combo of walking and running for me, and that should be some zone 2 but I always get super competitive with myself so I dont do it as much as I should

[eager sedge]

[chilly holly]

how often do y’all progressively overload? It’s been ~4 weeks and i feel like i can handle more load in my leg workouts, specifically. But i don’t wanna jump to buy new weights just yet. How do you guys progressively overload? Play with tempo? Try and hit more reps? More time under tension?

[mighty robin]

usually more reps for me

[chilly holly]

🧘🏻‍♀️

[light fern]

I will usually see if I can hit the rep range, then adjust other factors like time under tension as well as rest between each set, once I feel comfy enough then I move on

[chilly holly]

Upper body pull day and a light jog. Gotta get my 150 min/week of cardio blah blah blah “zone 2” training something something.
Anyway, music of choice to run to: techno, ofc.

[rain spear]

kickboxing lets goooooo

[chilly holly]

punching the air has my back sorrreeeee

[chilly holly]

hammies n glutes. 🏋️‍♀️

[light fern]

Its a wonder why i didn't start doing lateral raises in a seated position sooner, the tension just feels so much more

[chilly holly]

who has a weighted vest and how much did you pay for it?

[chilly holly]

i walked with resistance (or, went rucking) for ~20 min then finished the walk with just body weight.

[chilly holly]

just a mile walk

[chilly holly]

i want to buy more weights so i can continue to progressively overload. Which i go the barbell route or stick with dumbbells?

the con for the barbell is i don’t have a squat rack, yet. So i wouldn’t be able to back squat. Just deadlift and some chest press and whatnot.

[rain spear]

dumbbells more versatile right?

and do you have a bench>?

[chilly holly]

i do have a bench!

upper body push day 🥲 the day that leaves me the most sore

[rain spear]

I think you'd get more out of dumbbells in that case

have you seen those modular sets you can buy?

[chilly holly]

i have not.🤔

[rain spear]

i dont own any so cant vouch but you can sort of like click on the amount of weight you want

which saves you having tons of dumbbells lying round

[chilly holly]

interesting. That does sound helpful for me (small space)

[rain spear]

if I was looking at home equipment I think I'd go for these

idk if it's just a gimmick or anything though

[chilly holly]

beggars can’t be choosers but i do wish it was pink

i just want these so bad😩

[rain spear]

there might be a pink set somewhere

how come you prefer home workouts to gym btw? I Feel like i'd struggle bc my gym has soooo much equipment

[chilly holly]

i’ve just had bad experiences when i would go to a gym when i was in high school. And i don’t wanna go back to a gym after that.

[rain spear]

understandable, sorry that happened

[rain spear]

weights going 📈 today

[proper jolt]

Good stuff, how long were you on previous weights?

also whats that app again?

[chilly holly]

leg day🦵

[proper jolt]

you're so organized, I just have a note on my phone

[chilly holly]

i have to write it down cuz i forget my workout in the middle of my workout😭💀

[rain spear]

4-6 weeks I think. I havent moved up in a while so felt good

[rain spear]

Hevy! It's free too, super handy

[chilly holly]

i did my deadlifts with my 50 lb dumbbell yesterday, and i am feeling It™️

[rain spear]

lets gooooooooo

I have a hamstring injury so avoiding anything related to my legs for the time being

I miss running already

[chilly holly]

oof i’d be so heartbroken if i couldn’t do leg day.

[rain spear]

Yeah running is my favourite so im a bit gutted

I tried to run in the wrong footwear on grass so it was super slippery and stuff so it put my hamstring out

[chilly holly]

yikes omg🙏 hope you have a speedy recovery

[rain spear]

Thank you! Gonna just go ham on upper body for the meantime

finally back to unassisted pull ups which feels awesome

[chilly holly]

i gotta do my pushups…😭

[chilly holly]

taking it easy today

[rain spear]

but did you do the pushups

[chilly holly]

upper body day is tomorrow. They can wait😭✋

[chilly holly]

upper body pull day + kickboxing again

[chilly holly]

shoutout to the Am*zon worker who is going to be delivering my two 25 lb dumbbells

[chilly holly]

spreading my strength training propaganda https://youtu.be/Hu28bj8idBw?si=meei8Thy6MmHL41o

[tropic ember]

Korea has me working out

[chilly holly]

i ate in a surplus the past two weeks🤭 ngl i think i needed that. But alas, we must “get back on track”

[tropic ember]

I've walked more these past few days than I have in so long

Korea keeps you on your feet

[rain spear]

helllll yea

you having a good time?

[tropic ember]

Of course!

I slept a lot the past 2 days too

But once the city opens up I'm going out today!

It's quiet now. I walked to the CU earlier

[proper jolt]

Just got back to normal routine and i think i feel a cold coming... my immune system doesnt want to keep gains 😭

[chilly holly]

back to lifting heavy things and putting them down

[rain spear]

forgot to post this on saturday

but will push day again today

its so weird seeing the volume like that after a workout

6 unassisted pull ups!! Most I've done in years haha

[chilly holly]

my dumbbells are arriving a day early🤪

[eager sedge]

bought some new workout clothes hehe

[rain spear]

hell yea

[rain spear]

got 24kg dumbbells up for 10 reps of bench press let's gooooo

was rough but 10 good reps

[eager sedge]

🤔

[proper jolt]

Good shit, you feel any strain?

[chilly holly]

i did not feel like working out today but we move

aw hell yeah. A new arc begins

[proper jolt]

Oh thats fun, especially if you got a coach

[rain spear]

nah thankfully all good, the last few were just super wobbly and I didnt have a spotter so didnt wanna take any risks

[rain spear]

let's goooo

im a kickboxing coach btw! 3rd dan/degree black belt

[chilly holly]

oh really??? I’m just getting into kickboxing!! I find it v fun!!!

[rain spear]

yeah! ive trained for like 15 years on and off

[chilly holly]

oh cool!!!!!!!!

I’m just beginning and i’m excited to dive in

they came in this cute little bag too. i’m obsessed

they go perfect with my swimming equipment 🩷

[mighty robin]

cuuuuute love them

[chilly holly]

😈

[light fern]

W

[tight sage]

picking up working out againg or atleast trying to.
following a 30min low impact no tools video and just first 10mins and im already struggling.
used to follow this exact video perfectly fine, but ill catch back up (hopefully)

[rain spear]

yeah you will for sure

a few attempts and youll catch up faster than the first time you did it if that makes sense

my shoulders are so sore today

[eager sedge]

My legs are still slightly sore

[rain spear]

nearly 7k volume

[eager sedge]

is bmi still accurate in this day and age or not

bc im classified as overweight on the bmi scale

[chilly holly]

first outside walk of the year💫

[light fern]

Bmi doenst tell the whole story by itself but its a decent screener for the avg person, if its indicating something bad probably best to look into other things like body fat %

[chilly holly]

i may have gained some muscle, not just because i feel i’m stronger, but my appetite has 📈

like how do you not eat the whole fridge

[proper jolt]

Thats a good sign obv just try to eat protein dense meals

[rain spear]

forgot my headphones for the gym

[light fern]

sometimes you just gotta rawdog the gym

i be just reading sometimes in between sets

[rain spear]

yeah i might read some manga or something hahaha

8 unassisted pull ups though! let's gooo

think thats probably my all time pb

across all my gym eras

I feel crazy tired today though so next week gonna be a deload week

[light fern]

😤

[rain spear]

this app makes planning a deload week a bit easier because i can track my volume

[rain spear]

gang we are so back

[chilly holly]

after being sick, i can finally move again!

[rain spear]

the gym is kicking my butt

I didnt train last week but this feels like I've been out for months

I also cant tell if im getting sick or hay fever has started already which might also be a part

plus I dont feel fully rested from my holiday yet

not gonna beat myself up but its a toughie

[proper jolt]

maybe try lighter load for a few days

[rain spear]

yeah i just need to take this week easy

i did 1 exercise of every muscle group and called it quits

[rain spear]

my second 5km since the 15th January what the helly

its 12C here today whereas ive been running in like 4-5C for the last couple months

perfect running weather

[chilly holly]

Been hyper focused on the art, it’s making me forget about movement.

[rain spear]

booked a half marathon race! Finally gonna do it

[light fern]

Let's gooooo con

[rain spear]

im torn

need a grippier pair for my race as some of it is off road

[tight sage]

prefer the white one. the heel on black one looks weird

[rain spear]

my current pair is the one on the left but in white, with a road sole

but theyll be too slippy on gravel especially if i get unlucky and its wet

[chilly holly]

I gave my body a rest from strength training (and then got sick) for a while. Today is my day back and my legs are jelly

[tropic ember]

Wanna go on my 4 mile walk today but can't get anyone to go with me

I only get to go once in awhile

[rain spear]

been out of lifting routine recently but had a good comeback session yesterday

[light fern]

Been rehabbing my knee pain and wew walking backwards is a lot more tiring and difficult than I imagined

[chilly holly]

walk earlier

[inland abyss]

@rain spear lost 2kg

in 2 weeks time

slowly but surely

[rain spear]

yoooo congrats!!

[inland abyss]

thx

[tropic ember]

Oh i never shared my other walking stats for Korea!

My best day

[rain spear]

yooooo

yesterday's push day

[chilly holly]

so, today is my pull day but i’m honestly not feeling it. I do want to workout, just not the boring old routine I always do. What would y’all do? Just power through the boring workout or switch it up to something else so your workout is fun?

[proper jolt]

Oh i was feeling that too. I also just dont want mess with my routine too much. Not sure what to do either so i just repeat.

Sometimes ill add an accesory workout i dont usually do. Like this week i might add reverse curls to train forearms more

[rain spear]

do you have the equipment to just do some variations? still do pull but stuff you dont typically do

[chilly holly]

i have dumbbells and resistance bands

i did workout and ended up doing different moves too!

[rain spear]

hell yea!

back to sub 25 yippee

[chilly holly]

evening walk

[rain spear]

forgot to post this yesterday

[proper jolt]

11k nice pace how did you feel after?

I saw Minho from Shinee did a 10k in 38 mins recently.

https://x.com/DBZdaily_/status/2033428553631494397?s=20

Dragon Ball Daily (@DBZdaily_)

X · Mar 16, 2026, 6:22 AM

I love these guys at the gym. I'm not like this but i remember the ultra masculine energy dbz used to give

[rain spear]

legs were pretty sore but ive gotta up my distance per week and my pace

setting a pretty ambitious goasl for half marathon just to motivate myself

[proper jolt]

You got it, you been pretty consistent

[rain spear]

hopefully im good for 5k-10k but above that is still a struggle for stamina

but ive got 14 weeks so by then i'll be more confident

[proper jolt]

yea long time to get the stamina up

[rain spear]

for sure, gonna change my weightlifting days to incorporate running specific strength workouts too

my legs gonna be WHAM

[proper jolt]

Oh whats recommended for that? I hit legs but I never considered it would translate to speed as well as it does for strength

But you do run also so you got that going for you

I dont practice running other than for sports

[rain spear]

my plans giving me routines like this to do

[rain spear]

makes sense, what other sports are you doing these days?

[proper jolt]

Still mostly basketball but cut down from previous months. Sometimes I get invited to racquetball at gym but not my favourite sport.

oh single leg stuff makes sense

[chilly holly]

we did it Joe

[rain spear]

my second fastest but I feel completely fine

last time I did 15km my legs felt like they wanted to fall off and I had to push so hard to get there

this time I feel like I could go and run again right now if i wanted

the real progress 😤

[proper jolt]

very impressive even your bpm and pace seem good

[rain spear]

yeah my target pace was 6:00 so im very happy with that

and I never felt too tired, I probably could have carried on

[rain spear]

also i've decided to make a running playlist that spans all the shit i want

no one makes a consistent running playlist theres always slow songs and stuff

[chilly holly]

i used to be so on it and motivated to workout. I still like working out, but I have no desire to do it and therefore i’m not being consistent.😩

[proper jolt]

Idk if this is your first slump but it happens and gotta learn from it. I try to remind myself how annoying it is to lose progress from long breaks.

[rain spear]

yeah it's very natural to plateau. Gotta try and mix it up to keep things a bit different

[rain spear]

just got an email from strava that its been 2 years since i logged my first run

[rain spear]

my first ever logged run vs yesterday whew

[chilly holly]

😃

[proper jolt]

Good stuff, i didnt expect 10k to be 4 miles

[rain spear]

was slower than my training plan but still a pb

[inland abyss]

-4kg

[chilly holly]

🏃‍♀️

[rain spear]

went on a hike today!

[eager sedge]

pretty

[chilly holly]

i wish i lived in a place with interesting landscapes

[rain spear]

there's not tons around me but this is a bit of a gem

a lot of my friends havent done long walks/hikes so we started with a simpler local one before we go any bigger trips to the better places

[chilly holly]

life isn’t as great when you live around car dependent infrastructure 👎

[chilly holly]

🚶🏻

[rain spear]

ah yeah I had to drive like 1h30m to get here

[chilly holly]

after all that driving the last thing i’d wanna do is walk😅

[rain spear]

yeah hahahaha it was worth it though! I was designated driver this time so I won't have to drive for the next one at least

[chilly holly]

i’d love to take photos of that area on film though 😍

[rain spear]

for sureeeee, im not great at photography but I should maybe invest in a camera if I start to do bigger hikes

[rain spear]

yippeeeeee

i've walked/ran 45km this week, 27 of it this weekend

[chilly holly]

🐹

[tropic ember]

Anyone know where i can get a walking pad for cheap?

[chilly holly]

upper body day + run/walk outside

[chilly holly]

walk + mobility

[rain spear]

im gonna have to adjust my gym schedule as the time I go now is literally too busy to get on anything

[proper jolt]

I know some ppl who go before work, I could never. They are built different

[rain spear]

yeah im not a morning exerciser sadly

[mighty robin]

i highly recommand it it feels good to come home after work and just melt into my sofa knowing i already went to the gym

also improves the mood before work

[light fern]

ik experts always say your body just feels awake for the day but i just can't do it

tried a few times and it just didn't feel right

[chilly holly]

leg day + 1 mi walk

[chilly holly]

walk + core

[chilly holly]

last minute workout 🌧️

[chilly holly]

had my tuna and carrots then a glazed donut. Balance 🧘🏻‍♀️

[chilly holly]

full body day

[chilly holly]

🧘🏻‍♀️

[chilly holly]

outdoor walk + core yoga flow

[chilly holly]

upper body day💪

[chilly holly]

mobility/stretch day

[rain spear]

really admire your consistency

[chilly holly]

yesterday 😘

[chilly holly]

leg day!!!!!🦵

[rain spear]

longest and furthest ive ever run before

[chilly holly]

i had my first genuine rest day yesterday. It felt nice

[rain spear]

rest days super important

[chilly holly]

i could’ve worked out but was busy so i decided to just move it until today, which was probably a good idea. Now i feel extra motivated today

[rain spear]

hell yea. I only work out 5 days a week currently and the rest days do feel really nice, although I want to start doing some sort of mobility or core workouts on them as I'm lacking

[chilly holly]

yoga!!!!!!!! yoga is so good for that i think. It really tests your core strength

[rain spear]

true, i used to do it tons but fell out of the cycle

I don't realllly have a good space to do it here so it puts me off a bit

[chilly holly]

this is what i do for my core days https://youtu.be/v9ud3QKM5Us?si=Focj1AYz_7XZi_jp

it’s laying on your back doing core work if you have space for that

[rain spear]

i can lay down but cant extend my arms out I'll try it

tryna get built like her 😤

[chilly holly]

she has some standing core workouts if that’s easier for you and your constrictions

[rain spear]

yeah i may just need to get creative

[chilly holly]

we’re so back

[rain spear]

right I give up my gyms too busy

I was going at like 5pm and it was full so I assumed it was just bc of the time I was going

ive come at 8pm and its busier???

[tight sage]

get off-work, have dinner, let food digest for an hour and then its around 7-8pm when everyone at the gym

[rain spear]

issue is i dont wanna be going any later than this

so i just cant use this gym easily in the evening

as im not queueing for benches/machines

[chilly holly]

my body told me to take it easy today

[rain spear]

gj for listening

[proper jolt]

how long are the waits? Ive never had to wait for more than 1 person and usually people are down to let you work in between their sets

[rain spear]

i got there at 8pm and all 14 benches had someone on them

and then machines are usually all full so i ahve to wait for at least one person

but its just not what im there for if i have to wait for people I lose focus

or if im working in for every exercise im just never settled

[proper jolt]

Ahh I dont have much going on after gym so waiting 2-5 mins isnt so bad but those are fair reasons

I only get really upset if people are using machines and not finishing sets in a timely manner or on phone too long/talking to someone

One time a guy told me 3-4 mins until he is done and i waited a little over 4 before asking if he was finished and he got an attitude.

Got a little feisty 🫢

[light fern]

Luckily the people over here are pretty respectful

People offer to rotate in between sets so its nice

[chilly holly]

Wednesday motivation!!!! You got this!!!!!!💪

[rain spear]

hell yea

my run went terribly today so it put me in a bad mood

but I signed up to a new gym

[chilly holly]

🏋🏻‍♀️

[chilly holly]

mini morning flow before work

[chilly holly]

full body day

[rain spear]

actually super proud I can just do runs like this once a week now

[light fern]

let's gooo

went to a short little 3km run event with a friend

first time running in a year probably not a great idea i was gassed

granted half of it was like uphill

[rain spear]

ayy congrats man

3k still so hard to do if you havent practiced

[timber adder]

i need to get back into it

[rain spear]

you got this

[rain spear]

new gym has completely remotivated me

so happy

[proper jolt]

gym when your sleep schedule is fucked is so difficult. Can barely breathe doing half of normal routine

[light fern]

my body is unbelievably sore though lol this is crazy

2 days later and my whole leg still out of it

[light fern]

yeah it's why i've held off on any lifting recently cause i've been sleeping so late

i just feel like i have 0 energy for anything

[proper jolt]

Mine just got a little messed up this week. I went home and took a 2 hour nap and for some reason breathing still doesnt feel right. I think I need proper rem sleep or something. I cut out one exercise and 20 mins of cardio cause i thought id pass out.

[light fern]

Sleeping posture maybe?

I've adjusted mine a bit and its helped

[rain spear]

yeah if you were racing too you'll really feel it. Did you get your time?

[chilly holly]

leg day!!!!

[light fern]

i didn't time it but it probably took like 20-25 minutes?

[eager sedge]

finally did some exercise again

[chilly holly]

🧘🏻‍♀️

[chilly holly]

back back back again with upper body💪

[rain spear]

accepted a job interview during my run this evening hahaha

[rain spear]

First ever half marathon!

[eager sedge]

i've been seeing taichi workouts on yt

[chilly holly]

i didn’t have my normal breakfast and now i’m behind on protein intake

[rain spear]

time for a shake at some point

[chilly holly]

has anyone tried this brand of knee sleeve? I’m trying to get some knee braces that are more snug than the ones i have— these seem to be what is recommended i.e. 7 mm and neoprene (and pink as a bonus for me). Do y’all use knee sleeves for lifting? Which ones do you like/would you recommend?

[mighty robin]

honestly i just bought some cheap ones from the local chinese shop and they do the work

[mild quarry]

finally started jogging again and the longest i lasted was 20mins felt like a great improvement from 10minutes a year ago

[light fern]

Gyming on a rainy day goes so hard

[rain spear]

true

[eager sedge]

debating on whether to get a gym membership or not

[light fern]

If u can commit then why not

[eager sedge]

hmm 🤔

[proper jolt]

Hey paying might also help you stay committed

[light fern]

That is true

[chilly holly]

we’re so back

[rain spear]

I WAS 1 SECOND SLOWER THAN MY PB

1 SECOND

gonna end it all

[chilly holly]

WE’RE SO BACK

[chilly holly]

back at it

[rain spear]

made it to the gym but I honestly just feel so tired

might be the shortest session of all time