gym

[sharp stirrup]

2nd time ever, going up 5 pounds each week, this week I did 45lbs kettlebell, 3x12

I can do more but I'm getting used to the form and allat

I also hit 205 for 3 last week

[shy zenith]

Ah yes. The form

How’s your balance?

[shy zenith]

Neato

Progress

[sharp stirrup]

Not good, I use assist from smith machine

Like just hold the side

[shy zenith]

Oh

You got to start somewhere

[sharp stirrup]

Yeah I need to work on balance

Maybe I'll lower weight and focus on balance

I only use one kettlebell so it's harder to balance

[shy zenith]

Good good good

[shy zenith]

Upper body days, best days.

[sharp stirrup]

What do you think of doing chest, biceps instead of chest tricep and shoulder, and then back, tricep?

[shy zenith]

Just do everything

Spent 2 hours at the gym

[slender lantern]

Torturing my legs everyday

They don't get a break (I know this is bad. I need to do other stuff too and I’m well aware)

[shy zenith]

Can’t just do legs lol

[maiden tendon]

Skip arm day

Run x86

[slender lantern]

My legs are constantly in pain lol

I skip some days so I don't get at least too stagnant

[limber grail]

Mine differs sometimes one sometimes 2 days is when I'm more sore

[dire bough]

Ran 1km at 12kmh, 5.5min

Could do more

[limber grail]

30 mins on the stairmaster after push session 106 stairs done 🫡

Honestly it's fine for my legs after the first 10 mins the rest I'm just trying to control my sweat

[shy zenith]

What level

[limber grail]

uh mainly 60 steps a min, sometimes 68 a min a couple mins of 52 at the start too

[shy zenith]

There are 10 levels on the stair master. IDK how much that is lol

I'm guessing you're on level four or five

[limber grail]

it was around level 6 or 7 i think

although i didnt pay attention to that

also possibly differs between stairmaster brands

[shy zenith]

Nice

[dire bough]

Noice

[shy zenith]

Pato has endurance

[limber grail]

Why'd you say that like I'm a Pokémon 😭

[shy zenith]

😂

I could have also said "Pato used endurance"

[limber grail]

https://tenor.com/view/motivation-endurance-gif-22585396

[shy zenith]

3 bench reps of 185...not bad

I'm getting there.

225 here I come.

[slender lantern]

Yeah I love deep frying my legs

[finite stirrup]

jeez, at least you weren't going up too many hills

my longest ride was only 27 miles :(

[hollow dirge]

Man said only

[slender lantern]

Moutain biking or road biking?

[finite stirrup]

road biking mainly, but live in a hilly area

[slender lantern]

I do mountain biking lol

Only that result is on the road. I'm going to some trails tomorrow

[finite stirrup]

actually iirc, there was a bit of mountain biking mixed in there, but couldn't be more than 3-4 miles

[finite stirrup]

last time i rode some trails it was a walking path, and the ground gave out on a corner edge

[slender lantern]

I still need to work on my legs

I've been riding for a few months but I gave up on exercising years prior (I got this bike in like April or May and it's my first genuine bike)

My legs are destroyed after not exercising for years lol

At least I don't have 200lbs worth of fat though

[finite stirrup]

I barely train legs lol, I just bike occasionally and walk a couple thousand steps a day

[finite stirrup]

I've probably got an advantage over you there, I weigh under 150 lol

[slender lantern]

I'm like 190 but most of it is my gut

Need to work on that lol

[finite stirrup]

my problem, since I never work out legs (or workout in general), most of my bodyweight is in my legs

so I look like I weigh less

[slender lantern]

Lucky

I like working out legs so I can stand up and be like "ouch oof ow my legs" and people think it's funny (plus I do MTB'ing anyways so I kinda need that strength)

[finite stirrup]

I just need to get on a consistant workout plan honestly, the only consistant thing that I've been doing is pushups

[slender lantern]

same

I only ride my bike everyday

[finite stirrup]

good cardio

[slender lantern]

I need to do the rest of my body. Legs isn't enough

Yeah it's great for cardio

[finite stirrup]

you should try calisthenics, it's pretty cool

[slender lantern]

Big heavy mountain bike so I'm pushing myself at like ~15mph a lot of the time (through the wind too because wind gets annoying)

[slender lantern]

Yeah that's what I plan on doing

[finite stirrup]

walmart bike>>>

[slender lantern]

At least a few pushups and a minute-long plank before each ride is my goal for now and then I'll see what I can do later

[slender lantern]

nahhh 😭

That's what Joker thinks

[finite stirrup]

been using them for 10 years babyyyyyy

[slender lantern]

Him and his anime bike

I mean for exercising on the road yeah sure they're good enough. No need for more

I can't be on the trails though and have my bike fall apart after a jump

[finite stirrup]

it's more fun that way

I can't count the number of times my bike broke when riding normally

[slender lantern]

crap I just realized I meant to practice brake control before my ride tomorrow. It's been a while since I've gone riding on trails and I might kinda need that lmao

[finite stirrup]

yeah, don't go dying on me

I'll be here fighting davinci resolve

[slender lantern]

lmaoo

[finite stirrup]

I add a clip and it adds the audio over the other audio channel, and doesn't add the video part??? I hate davinci

[slender lantern]

I mean it's free though

[finite stirrup]

dang

you got me there

[slender lantern]

Capcut is also free (not the best but it's there)

[finite stirrup]

I'm not using capcut, would rather manually change the 1's and 0's

davinci and his resolve to make my editing experience worse smh my head

[finite stirrup]

that's the length of a marathon, and they do that on foot

[hollow dirge]

Only reason there are a good chunk of people using capcut is because of sigma edits

[dire bough]

Jeff nippard got beaten

😮

Hes ok

[limber grail]

Saw that, dude who hit him is mental

[slender lantern]

Oh yeah conditioning two days prior really helped

Feels good

[slender lantern]

This was on trails

[shy zenith]

Nice, motor

[shy zenith]

Hands are struggling to hold weights today

[pliant copper]

This is why I had to use gloves when going heavier, my grip strength no matter what is terrible. Doesnt matter how hard I train it

[shy zenith]

I have an endurance issue

Can't hold it for too long

[pliant copper]

my workout for today was digging and setting fence post for my back yard

[shy zenith]

Oh yeah. Those would burn

[limber grail]

Don't be afraid to stop for a second or too mid set then pick em back up/grab the machine again and continue with your set

Gloves do help though, your forearms don't flare as much trying to hold on usually

[shy zenith]

HMMM....yes yes

I dont do gloves

but maybe I should

[pliant copper]

they help alot honestly. I miss my original pair I had when I used to gym rat

[shy zenith]

Used to be..what happened? 😔

[pliant copper]

I tragically left them on the elliptical at my old gym and never got them back

sucks because they fit perfect

[pliant copper]

oh I just realized you meant the gym rat part probably XD, um I no longer live next to a sweet gym and havent felt like paying for a new place yet

all the good gyms are farther away than I would like

[shy zenith]

Aaah

My gym is right next to my house

[pliant copper]

consider yourself blessed, as that helps more than you know

[limber grail]

Helps a lot yeah

[shy zenith]

But calluses are awesome

[honest storm]

I BENCHES 135 OMG

STRONG MAN

AND MY GF SQUAT 85 LB I AM SO PROUD OF HER

[shy zenith]

Congratulations

Couples going to the gym? Love that

[honest storm]

Yeah, we both started over the summer and now gym together when the school year started

She benched the bar!!!!!!

[shy zenith]

Wonderful. I want that

Keep up the good work.

The motivation must be high.

[honest storm]

awwww thank you

She just deadlifted 105 I am stealing this girl for the rest of my life

[shy zenith]

Lol

Put a ring on it.

[honest storm]

i gotta get older first

we are 19 lol

[slender lantern]

• Go to get deep cleaned, flip tires (because they were backwards somehow), and get it upgraded
• Front tire no longer holds air 🫠

I don't have a bike for now rip

[shy zenith]

Did squats, deadlift, and weighted lunges in one day. Don't do it...

[hollow dirge]

Squat and deadlift?

[sharp stirrup]

After squats I don't wanna do anything else, so taxing for no reason

[sharp stirrup]

My motivation is myself

[dire bough]

Cardio is so hard

Ugh

[slender lantern]

I love cardio

I don't how people hate it

[limber grail]

Depends on the pace, normal pace walking or cycling sure but sprints/jogging or stairmaster i understand the hatred of. I enjoy the stair master (maybe I'm a sadist for that idk) but am not a fan of running

[shy zenith]

Cardio is great. Do stair master, guys

You genuinely lose body fat.

[limber grail]

only if youre in a calorie defecit

the stairmaster is great but it cannot deny the laws of physics

[shy zenith]

Ah yes......I've been struggling with that a bit...but I'm still gaining weight

And endurance to

[limber grail]

eat more, cook with oil and butter and stuff if you're struggling gaining weight

[shy zenith]

I only use olive oil

[limber grail]

whatever oil is fine

[hollow dirge]

Sleep is so crucial for gains

There is an old study on jeremy ethier's website that showed people who were on a calorie deficit and slept 5.5 hours lost 60% more muscle and lost 55% less fat compared to those that slept 8.5 hours

After pulling an allnighter in another study their muscles had more protein breakdown and their fat had more markers for promoting fat storage

And something I noticed is that you cant go as hard as you usually do when sleep deprived

[shy zenith]

Oh

I get 9 hours often

[pliant copper]

aaaah sunday workout of digging 2 more fence posts. This time it was significantly harder

my back and shoulders are clearly pleased

old pine tree roots + old farm hard pack road = difficult

[hollow dirge]

Good

[grizzled glen]

you're not alone. I was out between 4am-5pm today carrying a ~40lb backpack

[maiden tendon]

Just chuck a grenade in there

If it's good enough for bug holes it's good enough for fence posts and roots

[pliant copper]

good for the ol glutes and thighs too though. Done that lots

[obtuse oak]

I.. I live off of 3 hours of sleep consistently 🥹

[hollow dirge]

[dire bough]

Lost another 1kg now im 83.5

[shy zenith]

We weigh about the same

[dire bough]

Soon not, as my goal is 70kg and I drop rapidly and safely

[limber grail]

what height are you?

[shy zenith]

^

Height matters a lot

And body fat percentage

[pliant copper]

welp, I finally managed to dig all the fence posts and cement them. pretty sure the last 3 gave me a better abs workout than my actual abs workout

[maiden tendon]

Great work

Installing fences is real tough

Now hopefully it rains so the cement settles better

We should really use Roman cement tho tell you what

[pliant copper]

we packed it, watered and skewered it to remove pockets inside of it so its firm and burried the entire post up to the point it was required for the 6 foot fence

2 full bags of cement. 60 lbs each

They are not going anywhere for a long time

[maiden tendon]

Hell yeah

[pliant copper]

I pitty whoever has to replace that fence. its been done 1 other time before us so the even spacing now has cement everywhere

[maiden tendon]

Oh damn yeah true lmao

60 lbs of cement

Just use dynamite

Blow it up

[dire bough]

182cm

[limber grail]

Depending on your muscle mass that's quite a low body fat

I'm around that weight and also 6ft maybe aim for 75kg and see from there

Well i suppose it's probably around 13% bf

I'd probably aim for 15% personally then see from there which is actually about 72kg my bad overestimated

Basing off of ~25% bf currently

[dire bough]

Jesus crysis I hate cardio so much

thank god I have to walk to work 3km in total a day but that's 2 days only

[limber grail]

That's definitely helpful, its the days you don't need to get out of the house for that you're like ugh u don't wanna move

[dire bough]

https://www.kickstarter.com/projects/unitreepump/unitree-pump-max-home-fitness-equipment

4-70kg of resistance in 1 pump, with 2, one can go up to 140kg

[finite stirrup]

it's expensive enough where you might as well just get weights

[dire bough]

idk, im looking for what is more comfortable and less hassle and space

anyways its impressive that humanity packed 70kg in a small box

one thing that bothers me is that its a bit noisy

[shy zenith]

only 70 kg...eh

for curls and some pull exercises. not enough for full body in the long term imo

[dire bough]

Its 140kg if you buy two

And 280kg if you buy 4

And so on

[shy zenith]

oh

I see

[hollow dirge]

Oh so its like those cable attachments at the gym

Thats cool

[dire bough]

Expect that it now the gym

lol

[hollow dirge]

Oh wow that is really expensive

Even with the convenience factor that is too much

[shy zenith]

i smelled the pricing from a mile away

[pliant copper]

you can get a commercial grade unit from Force USA, a g15 for like 5 grand

so this thing better be AMAZING for what it is

[shy zenith]

Oh yeah. 5 grand. Nice. Doable by all means

[pliant copper]

they have cheaper non commercial grade units. Im just saying for what you pay for on that Kickstarter for a equivalent you can get ALOT of machine one you get close. Honestly, 5 grand for a full commercial gym level equipment is pretty reasonable considering you have to have a flatbed to move it after you put it together

[hollow dirge]

[limber grail]

Imo won't take off not enough people are that worried about space and want a home gym, i know could not be bothered swapping between all the modes for every exercise

[sweet kiln]

Yooo just hit 180lb bench

[shy zenith]

Congrats

The goal is 225

[dire bough]

I hit that, indeed an amazing feel

225 feels really heavy in comparison to anything lower, the bar really "gets into" your palms

[shy zenith]

Oof

I’ll definitely need a spotter on my first try

I think I can do it in 2 months if I’m consistent

[sweet kiln]

405

I'm trna get up to around 200lb body weight

I'm at 175rn at 6'2

Put on 25lbs in a year

I don't think the 50km of running a week helps tho

[shy zenith]

Holy💀

You must have been lifting for a decade

[limber grail]

Well yes and no helps keep you at a lower body fat so you'll delay hitting 200 but your 200 will be more lean if that makes sense

[sweet kiln]

Yeah

I like abs

Hard to look good with a shirt on tho

[sweet kiln]

I intend longer lol

Only 17

[shy zenith]

"only"

[sweet kiln]

Lol

That's not exactly old

[shy zenith]

Wait.....you're 17 years old?

Oh...I thought you meant 17 years

[sweet kiln]

Yeah lol

If I can get 225 before 18 I'll be happy

Probably not but

¯_(ツ)_/¯

[shy zenith]

It's definitely possible

When I was in high school I knew a few guys who could bench more than 225.

If I never quit I could have been benching 315 plus by now

I got my goals of 225lb bench, 315 pounds squat, and 360 lb deadlift...only problem is my dieting

[sweet kiln]

Most of then aren't lean tho

Some kids in my class rep it

But they aren't lean

[sweet kiln]

I haven't pred in deadlift or squat in like 2 years lol

[limber grail]

in fairness i thought they meant only 17 years of lifting too lol

[shy zenith]

I feel dumb sometimes

[shy zenith]

You're skipping leg day I see

I hate doing squats, but it must be done

[sweet kiln]

no

[shy zenith]

Good

[sweet kiln]

i jsut dont like pr in squat cuz scary

and deadlifts i dont do that often

[shy zenith]

Hmmm

No spotter?

[sweet kiln]

i have one i just dont like to need one

[shy zenith]

You could always ask someone

Wearing a belt

[limber grail]

tbf i skip a lot but thats because my legs are soooo much bigger than the rest of my body and honestly i dont want them to be any big theyre big enough

[shy zenith]

Oh ok. But just in case

[shy zenith]

I have that problem to

Well maybe not to a great amount.

[sweet kiln]

yeah

[shy zenith]

But all my pants are getting tight now

[shy zenith]

What's you pr so far

[sweet kiln]

i rep 185 soo

prob 225

[shy zenith]

Good good

[sweet kiln]

my deadlift is prob 315

i was doing 225 for 12

[shy zenith]

Neato

I want to go to the gym right now but I'm at work

[sweet kiln]

yeah i havent been in 3 days

workign 40hrs a week and high school no fun]\

[shy zenith]

Rip

[lucid meadow]

How's every one been?

I am recently alive again.

Had a long series of hospital and home moving events happen these past couple of months.

[limber grail]

dam is everything okay?

[lucid meadow]

Things are much better now thankfully.

Father had gotten orbital cellulitis and I had a long chain of problems caused by my back injury happen to me.

Also I am not sure if I updated you guys but I had managed to do 10 x 1,440lbs on the Calf Raises using a sled press. For 1 rep max I managed to do 1,530lbs.

[limber grail]

dayummm

[limber grail]

sorry to hear

glad youre okay though

[lucid meadow]

Thank you.

My father and I are deciding if we should renew our membership at the gym, we have about two weeks left till we move to Alaska.

[sweet kiln]

My legs hurt

[maiden tendon]

Cut them off

[sweet kiln]

I have school after this

Then work

Uggggggh

[maiden tendon]

Hmm

Get a wheelchair

[sweet kiln]

No time

[maiden tendon]

Unlearn gravity

Simply levitate

[sweet kiln]

I wish

Why did Newton have to invent it

[limber grail]

Oh dam that's a big move, I'd assume/hope you can get one up there? I'd wait personally because u couldn't be bothered renewing for 2 weeks

[lucid meadow]

That's the conclusion we are starting to come to.

[hollow dirge]

[shy zenith]

It's always the legs

[hollow dirge]

Leg day meme is so annoying ngl

Struggling? good. shut up

[shy zenith]

Yeah

[lucid meadow]

arm day is my bane

[shy zenith]

legs here

[lucid meadow]

used be legs for me till my back

[shy zenith]

even though I have decent leg strength, it drains me

[lucid meadow]

Btw i have a odd question.

[shy zenith]

[lucid meadow]

Is 10x720lb good for a leg press? 2s reps full range.

I haven't tried to go higher yet

[shy zenith]

One hundred percent

Full range of motion right?

[lucid meadow]

yes

Legs fully straightend and bent back into squat position

[shy zenith]

Oh you said full range..missed that

That's impressive

I wonder how that translates to squats

[lucid meadow]

I leave my quads slightly ajngled to avoid risking knee injury

so the force gets sent down to my hips

[shy zenith]

Oh great

You should do squats...at least one rep

Maybe you can do 315 lol

[lucid meadow]

haven't tried repping but I have gotten used to lifting things from a squat position due to my back

[shy zenith]

Oh right, you have a back issue

[lucid meadow]

heaviest I did recently was around 200lbs was moving furniture and luggage

[shy zenith]

Ah

[shy zenith]

Did it feel easy?

[lucid meadow]

I'd say moderate, biggest issue was my fingers wearing out from holding onto it for a while

[shy zenith]

Right right

[lucid meadow]

Definitely not easy but also not hard

The remaining damage from my back injury are multiple damaged discs if that helps understand.

Able to move around but very painful

I will be getting my workout this Saturday.

Going fishing on a charter.

Targeting large Amberjack and Barracuda.

[honest storm]

going for a body recomp for a year since im new to lifting
do I cut my calories or is this okay?

idk, feel likes its going up a bit

maybe its the additional stress of the school year

[limber grail]

Recomp being maintain weight pretty much but convert it to lean mass right?

If it's going up then yeah you might want to cut but also you could have just hit your barrier and need to do a bit of a bulk

Depends on your body fat and stuff like that

[honest storm]

I’m on the small side (5 ft 9 about 135

I actually woke up super light today at 133.4lbs so idk 🤷

I’m probably around 15 - 20% body fat

[limber grail]

you should be able to recomp, you may just be not that accurate at tracking the calories tbh

[dire bough]

Lost another kilogram, now im 82.5, 3-4 months left to the cut yay

so many steps x_x

[shy zenith]

Very good

[shy zenith]

another great day at the gym...but it was leg day

agaain

[pliant copper]

rip, about to do my 5 mile walk in 12 mph winds, at 55 degrees and foggy

hello misery

[shy zenith]

thats not bad

have fun

[pliant copper]

the walks easy. Its gonna be cold

[lucid meadow]

I like cold weather. Nice and comfy.

[hollow dirge]

[limber grail]

That temps not too bad, it's neer freezing here so my steps have tanked

[finite stirrup]

been raining and under 40 everyday for past few weeks for me

[shy zenith]

Left arm sucks on chest day

[pliant copper]

if nothing happens to prevent me working out tonight I will have done my full 4 day workout again for the first time in like a month and a half x.x

[shy zenith]

Imagine

[pliant copper]

Im a tryin. pc builds on hold anyways as I need like 2 parts to come in I goofed on. So might as well lift

[hollow dirge]

About to do walking lunges rn

Such a brutal exercise

[shy zenith]

I can now do a total of 11 pullups.

Progress

[pliant copper]

most I ever managed in the marines was 13

you can do it

[shy zenith]

Thanks for the encouragement

[sharp stirrup]

w, i can do 10 i think but i dont weigh that much

[shy zenith]

Oh. Still good!

I weight 180lbs….so not bad in

[sharp stirrup]

I weight around 140

I went down 10 pounds 😔

[shy zenith]

Still need to reach the goal of 3 sets of ten. On the second I can do 7

[sharp stirrup]

I can't do 3 sets of 10

It's like 10,8,6

[shy zenith]

Oh nice

We seem to be the same

[shy zenith]

How tall are you?

[sharp stirrup]

5 9

[shy zenith]

Hm

[sharp stirrup]

I need to bulk for sure but I hate my stupid belly

[shy zenith]

Yeah I would gain more weight

[shy zenith]

Oh rip. I’m guess your bmi is a bit high?

[sharp stirrup]

Honestly I wasn't even trying to cut, it's just I started being more active 🤷‍♀️

[sharp stirrup]

Idk, bmi doesn't matter tho

[shy zenith]

You’re a guy or girl?

[sharp stirrup]

Guy

[shy zenith]

Ok

I would do a lot of cardio if I where you to lose that fat

And stop eating food high in fat and sugar

[slender lantern]

I need to do more cardio

Haven't been on my bike as often lately

[limber grail]

Stairmaster go brr

[shy zenith]

Best cardio

🙏

I do nothing else

[lucid meadow]

Congrats!

[hollow dirge]

Upper back slightly sore after squatting

[shy zenith]

Upper....

That's not good 💀

You should really be feeling something in your quads and glutes

And lower back

( I hardly feel anything there anymore)

[hollow dirge]

Yeah even when I push hard

Well I did pull the day before so I think its from that and from the barbell

[shy zenith]

It has to be

[hollow dirge]

Most likely from the bar

[gaunt sigil]

Bro what?

140 at 5'9 is 100% healthy

[pliant copper]

keep your BMI down and bring your muscle up to 150-155 and you look stacked. Thats what I did. I did cardio a long time ago when I first started gym stuff down to 135, then bulked to 155

same height

[shy zenith]

I noticed the mistake right after

[limber grail]

Bmi is a BS metric, if you want to calculate how "healthy" someone is should just use the BF %

[limber grail]

Bmi is so dumb that even if you're say 15% BF if you have enough muscle that you're massive it'll consider you morbidly obese 💀

[pliant copper]

yea. same issue with the tape method they used in the marines. Guys that were massive with muscle had to get waivers because they technically failed the taping and BMI test

[shy zenith]

lol .I remember this

[lucid meadow]

I finally got some X-Rays done for my back and my doctor examined it.

I have 4 damaged discs in total.

• 2 upper spine
• 1 middle spine
• 1 lower spine

I will be going in to get a MRI soon to figure out what the damage is exactly and find a solution.

[shy zenith]

how did this happen???

[shy zenith]

Today is leg day

I hate lunges

[lucid meadow]

Back in Alaska while fishing I hurt my back.

However I haven't had the funds nor time to get my back checked till recently.

Back has been damaged for about a year and a half now.

[shy zenith]

God. I'm sorry to hear that. My dad suffered from two slipped disks. It has affected him for decades in such a negative way. How's your sleep?

[lucid meadow]

Lately it's been better but honestly trying to sleep is still horrid. Laying down flat is painful but my heating pad helps

I had two slipped discs myself so I know the pain he went through.

I managed to work my discs back into place using the method my father learned. Muscle relaxer and pain killers followed by stretching and usually a corner to help push the disc in.

I used to take about 4-5 grams of acetaminophen plus muscle relaxers to reduce the inflammation and pain at the start of this problem.

Nowadays I take about 1-1.5G give or take and I use my heating pad most of the time at home.

[shy zenith]

damn

[lucid meadow]

Because I experience nerve pain opioids do not work nor anything else that people usually use for pain. Acetaminophen so far is the only somewhat effective medication I have found.

Anyways, I will be going to get a MRI in the next couple of weeks if work goes well and then checking back with my doctor on possible fixes.

[fickle atlas]

How do I stay focused

💀

[sharp stirrup]

Focused in gym??

[fickle atlas]

Yeah like I'll get in the mood then stop

[sharp stirrup]

Idek man, when I go, I only leave after I finish 🤷‍♀️, sorry idk how I can help you

[lucid meadow]

Find a exercise you like, look for inspiration, or personally I recommend making some friends that also enjoy exercising and do challenges and such. Find what works for you.

[fickle atlas]

True dude

[shy zenith]

I haven't gone to the gym in almost a week

There goes all my progress.

💀

[hollow dirge]

[lucid meadow]

You will be fine.

Takes weeks to lose muscle

[shy zenith]

lol ik

[dire bough]

I didnt train legs for years now, after I trained them for years and they still look quite the same

[lucid meadow]

What weight? I saw significant growth when I was training legs over a period of a about 6 months

Note, I was doing mostly Calf Raises and some leg presses on the Sled Press. Weight wise I went to the gym every other day and did 5-6 Sets of 10 reps. Starting at 400LB and ending around 1,440LB on average.

I ate a heavy breakfast and drank a protein shake after gym. I also took about 4-5 scoops of Creatine a day.

[dire bough]

I reached 110kg for 15 reps when I weighted 100kg

[lucid meadow]

Not bad. Good start.

[lucid meadow]

I weigh in at around 104KG. I am 6'3"

[dire bough]

That was on squat exercise

[lucid meadow]

Ahh gotcha. Not exactly a squat rep but I have lifted up +300lb furniture from a squat position.

[dire bough]

Noice

[shy zenith]

Another calorie deficient day

[rich inlet]

anyone here have experience with echelon equipment?

looking at one of the elliptical machines

[slender lantern]

My gym is the trails

[shy zenith]

You’re skipping upper body days

Lmao

[slender lantern]

You're right

[pliant copper]

Im hoping my ankle has healed enough to do my walks here tomorrow. I dono what I did but the tendon on the outside of my ankle was big mad and thats a bummer

[shy zenith]

Can't walk....oh god 😭

[pliant copper]

yea this ones been rough. I either have my most gnarly knot in my calf thats pulling all the tendons in my ankle too tight or I did something uncooperative

[shy zenith]

Knots…..you’re doing something wrong

[pliant copper]

eh its less doing something wrong and sometimes I just wake up with one somewhere anoying. Been a issue since I was in highschool

I need to get a roller probably

[honest storm]

Lower-mid lat soreness is normal after deadlifts right?

[limber grail]

Yeah they'll engage your back

[honest storm]

:( it hurts

I feel like an old grandpa

[analog imp]

gym peeps

im starting the gym this year, new year new me type s... sooo i need some tips ! pls give me some, also i want to take creatine cause ive heard that helps with builing muscle, pls give me some pointers

[limber grail]

https://tenor.com/view/typing-computer-twitter-gif-12385391

[analog imp]

pls i keep dropping and gaining weight and i wanna be a gym girlie but like with a muscular build

[lavish dew]

Don't bother with creatine until you're after being in the gym for a bit

Start counting calories and your macros and be consistent with a routine

[analog imp]

thank you for that advice, is pre-workout necessary ?

[lavish dew]

Preworkout is a scam

[analog imp]

idk what macros are

[lavish dew]

https://www.healthline.com/health/food-nutrition/micros-vs-macros

There's nothing wrong with starting creatine early but adding so much to keep track of when you first start out makes it all seem overwhelming

[analog imp]

i know how to gym, like workout, just not sure about the eating, supplements, what to stay away from or what to do

pato you typing a lot

[limber grail]

• First of all... the most important thing is just consistency... id recommend about 2-3 times a week
• Eat enough protein for building muscle (which is what you are there to do... dw you wont looked jacked after a short amount of time... it takes decades for those guys to build that muscle) id recommend to aim for about 1.5-2g of protein per KG of goal body weight
• When you find a workout split that you like stick with it for a long time or you wont get much results
• I'd highly recommend everyone takes creatine... not only does it have some cognitive benefits, it also makes your muscles look bigger... and because it stores water in your muscles you can usually get another repetition or so which will in tun make them grow a bit quicker.. not a huge amount but hey its a start... if you get creatine only get monohydrate... anything else is just marked up BS that will do the same thing... you can get the unflavoured stuff that tastes disgusting (but you can sometimes hide in like a yogurt or something) or you can get flavoured powder that you make into shakes... for that i'd go with either Ekkovision or Ryse
• Don't bother with pre workout imo just get a caffeine drink you like... if you dont drink any energy drinks my go to recommendations are white monster (ultra) or monster ultra fiesta or monster mango loco.. the ultra flavours are zero sugar options... on that note sugar free drinks are 1000% your friend if you decide to go into a calorie deficit (eat less calories than you burn to lose fat)
• You wont to progressively overload your workouts so for example you start bicep curls with 3kg dumbbells and you do 6 reps for 4 sets 1 week... the next week try get 7 reps per set etc etc.. i like to move up in weight after i can do about 8 or 9 reps per set on that weight but honestly as long as you can do 4 reps at that weight thats a successful set... dont forget to train until or within 1 or 2 reps of failure

ummm

thats all i can think of at the top of my head

oh and at the start youll be able to build muscle even while in a calorie deficit or at maintence calories but after that you will need to start bulking (calorie surplus) or cutting(calorie defecit) to not stagnate your progess

[analog imp]

this is informative!!!!!

thank you so muchh today is my first gym day

[limber grail]

oh and make sure you get about 60g a fat a day! this is really important if you are cutting for proper hormone function especially in females

because if you go to low on fat it'll screw up your mood, your libido etc basically itll suck

[limber grail]

good luck! oh and dont be afraid to ask for help... the people in the gym are usually really friendly

id recommend trying out different exercises to see what you like but i can share my workout split with you if youd like

[limber grail]

couldn't resist!! the nerd in me likes to info dump 😛

[analog imp]

Pls!!

Also I actually have a home gym bc I have social anxiety hehe

[limber grail]

okay lemme dm it yo you

[limber grail]

oh cool.. if you want DM me some pics of it so i can see what you have because i use a lot of machines.. may not be applicable to you but i can offer alternatives

[analog imp]

Yess once I get home I’ll send you pics

[shy zenith]

WRONG!

Chug that thing down when you know you're going to be consistent

@analog imp take it.

Also good to do some cardio after every workout to

Stairmaster is what I recommend

10-15 mins level 3. Begin there.

[signal hedge]

What does creatine even do

[analog imp]

im doing roller skating hehe

i have a home gym but should i get a gym membership

[limber grail]

if you wanna know the in depths... TLDR you can train harder and longer, recover better which leads to more muscle oh and has some cognitive benefits
https://youtu.be/NclX6EW0pr0?si=7H7EiNICtykwy8xU

[signal hedge]

Interesting I’ll take a look

[shy zenith]

The only white powder you should have in your system

[sharp stirrup]

I heard people say take it even if you don't go gym

[sharp stirrup]

Bummer

@limber grail how often, when and how to take creatine, I bought some like yesterday and it's coming in sometime this week, I wanna figure out the right amount to take and stuff

[sharp stirrup]

Depends on what you wanna do, what training style or if you are sufficient in your home gym

[limber grail]

3-5g (or more) daily anytime of day is fine

[sharp stirrup]

Alright thank you, I'll see how much of a difference it will make in terms of my training, I'm excited

[limber grail]

No problem, it'll probably be about a month or so before you notice as it takes time to build up the amounts of creatine in your muscles (you can do a loading phase if you want but not necessary)

Nope

[sharp stirrup]

Ok good, I thought it would be different

[sharp stirrup]

I'm just gonna be patient, no way I'm taking 4, 5g scoops

[limber grail]

I didn't mean that much i meant maybe 10g or something lol but whatever works i just prefer to do a normal dose and wait

[limber grail]

Nope only thing is if you're getting your kidney function or something tested let your doctor know because they look at creatinine levels which creatine inflates compared to not supplementing with it

[sharp stirrup]

Alright I'll keep that in mind

[lavish dew]

Don't think it was mentioned but you have to up your water intake to around an extra 4-6 cups over what you already are supposed to be drinking otherwise creatine won't do anything for you

[analog imp]

yess i actually started reading up on it

[limber grail]

Most people just naturally don't drink enough water

[hollow dirge]

Yeah I was so dehydrated after taking creatine for a bit

Found out the hard way

I don’t take it anymore. Yes, you recover better and can do a couple more reps but it’s nothing crazy. It’s just a supplement for something that is already naturally occurring

[hollow dirge]

Do yall go on discord in between sets

[limber grail]

yes

[limber grail]

if you just drink when youre hungry

[sharp stirrup]

am i cooked, i barely drink water

[sharp stirrup]

i do

[hollow dirge]

I just realized what you mean by that, very true

[hollow dirge]

Kinda

[limber grail]

i meant thirsty lol i was very tired last night when i sent that

[hollow dirge]

I’m more conscious about water than back then so perhaps I could dabble into it again

[limber grail]

doesnt have to be water ... diet soda and stuff like that count towards water intake... not regular soda though that is a good portion of sugar

[sharp stirrup]

I don't drink sodas thankfully, but yeah I'll try to drink more water

[hollow dirge]

You should get gallons

Keep a gallon with you and you can see how much you drink

[sharp stirrup]

I got a gallon water bottle

[hollow dirge]

Oh

I guess you gotta keep it next to you or smth because I get locked in on the computer sometimes

[sharp stirrup]

Same lol, yeah I gotta keep it in sight

[shy zenith]

Not allowed in this server

[hollow dirge]

Get him chief

What was it

[shy zenith]

Crypto scam. Banned

[hollow dirge]

[sharp stirrup]

dumb question but can you mix whey isolate with creatine and take it together?

[limber grail]

yeah might just taste like crap though

could also not mix well in the shaker and idk how well creatine dissolves in milk if you use that in your shakes

but not sciency downsides if thats what youre askin

[shy zenith]

I do it all the time

Idk what pato is doing, but creatine in its purest form is almost tasteless

Mixing the two together is fine

[slender lantern]

It all comes out your rear eventually

[limber grail]

It's very not tasteless to me

[shy zenith]

There's something if you eat enough of it

[limber grail]

Huh?

[shy zenith]

It's mostly tasteless.

What brand do you buy?

[limber grail]

Any of the unflavoured I've tried all taste the same to me

Optimum nutrition, myprotein, few others I can't remember

[obtuse oak]

Recycling

[shy zenith]

My gym was completely full

Chest day completed. one push up is now impossible

[lucid meadow]

Well folks I am back in the gym.

10 reps at 1,170lb.

[lucid meadow]

No such thing as a stupid question, only stupid answers.

[lucid meadow]

Did 4 sets total. All prior sets I did were 12 reps each.

Today's leg training to get a sense of where I am at strength wise now. I couldn't go higher due to the Leg Press maxing out.

• 12 * 270lb
• 12 * 450lb
• 12 * 900lb
• 10 * 1,170lb

[shy zenith]

nice

[lucid meadow]

Hopefully the gym will get heavier weights soon.

I want to be able to rep 2,000lbs by the end of the year.

[shy zenith]

👀

Don't go too far

[lucid meadow]

?

Oh I found out the other day that I am able to push the family car at about 5,500lb (was loaded).

[obtuse oak]

i can push a cardboard box 😎

[pliant copper]

success. Seems my 1 mile walk is doable without overly upsetting my ankle finally. Time to slowly ramp things up again

[lucid meadow]

Went to the gym today.

Flipped some tires with my father for about 30m and then proceeded to doing legs.

Mechanical Tire:

• 100ish reps full range starting in a squat

Sled Press Calf Raises:

• 10 x 450lb
• 10 x 810lb

Leg Press:

• 30 x 450lb (full range 3s each with pauses)

[shy zenith]

👀

[lucid meadow]

?

[shy zenith]

Strong

[lucid meadow]

Father basically dragged me into the gym for the group Yoga Class last night.

The stretching honestly wasn't nearly as intense as I imagined. It's less straining by a significant amount compared to what I do when I prepare to train my legs.

Though he is soarer then ever right now xD.

[finite stirrup]

Alright I need some advice fellas.

Currently (since Christmas at least), I'm in a competition with a few family members to see who can do the most amount of pushups in 1 minute by June of this year.

My main problem is that since I have been doing only pushups as my main workout, that has made my chest/back disproportionately large compared to everything else, and I think this competition will make it worse.

So I need some help figuring out what else to train and how to train it so that I look at least somewhat symmetrical by the end.

Currently I don't have access to a gym, but I do have dumbbells, pullup/dip bar, and a floor.

Any advice would be greatly appreciated

I've tried bulking as much as I can with my limited diet but no luck

[limber grail]

I'd recommend doing bicep curls, shoulder press (sit on a chair and hold the dumbbells around shoulder height and push up), you can do bent over rows with a dumbell i guess for your back if you want to do that, hammer curls can also be integrated, this works out the muscle just under your bicep to make it look bigger, and if you can grab a seat you can trust you can do tricep dips

[finite stirrup]

And anything to widen the abs?

[limber grail]

Bulking just means eating more calories than you burn, this should be fairly easy, doesn't have to be a huge amount just more, 200 or so cals over what you currently eat is still a bulk, and a decent number to choose tbh, most important thing for building muscle is protein intake, try get around 1.5g of protein per kg of goal body weight

[limber grail]

Like left to right or like thickness?

[finite stirrup]

Left to right

[limber grail]

Not really possible lol 😅 you can gain thickness like situps and stuff

But mostly what you see with your left to right expansion is from your lateral muscles

Which aren't being hit by your press ups

[finite stirrup]

Legitimately my diet is mostly protein and carbs, what I don't understand is how I can eat 6 meal servings, plus a snack every 30 minutes basically, and sit down the entire day, yet still lose half a pound

[limber grail]

A pull up wouldn't train them in particular but would help

If you can pull up I'd add that into your routine

[finite stirrup]

I just don't want a really triangular torso

[limber grail]

Umm you're probably eating less than you think 😅 have you tried tracking your calories just for a few days?

[finite stirrup]

Current routine is pull ups, pushups, bicep curls, squats, and calf raises, along with some extra arm wrestling specific exercises mixed in

[finite stirrup]

I can almost guarantee that I eat more calories than I need

[limber grail]

Also if you're not eating enough fat that's gonna mess with so many things don't forget to have at least like 50g of fat

A day that is

[finite stirrup]

Not really sure what has fat honestly

Earlier I said I had a restricted diet, what I mean by that is I can not eat much more than meat, vegetables and fruit, nuts and seeds, and rice. Anything with milk/eggs/sugar/wheat is out of the question due to a intestinal issue

[limber grail]

While your shoulders are used in push ups you may want to target them specifically with a shoulder press, when most people think of big arms a good portion of that is actually from shoulders

[limber grail]

Well meat(depending how lean) and nuts both have fats

[finite stirrup]

I'm doing calisthenics so I'll probably have to include more shoulder exercises into my workout

[limber grail]

I don't know what's required for that but probably no harm yeah

[finite stirrup]

I usually eat quite a bit of sunflower seeds, and those have a high concentration of fats iirc

[finite stirrup]

Shoulders are a big part, as well as core and arm strength

Can't have it

What I mean by can't have is that it causes me extreme nausea and stomach pains when I eat it

[limber grail]

Yup seeds are high in oils iirc

[finite stirrup]

Getting that sorted out, but it won't be healed for another few years

[limber grail]

Probably an egg alergy or intolerance or something?

[finite stirrup]

Yeah that'd be my main source of fats apart from meat

[limber grail]

Yeah you probably get enough then but may be worth tracking

[finite stirrup]

A few years back I had an extreme case of food poisoning which killed most of my healthy gut bacteria responsible for digesting foods, and because of bad genetics my body can't really heal from that on its own.

Which is?

Unfortunately that won't help as that's not the source of the problem.

My family has a long history of bad stomach/digestive issues, so our bodies can't heal themselves.

The solution for me is to take probiotics to replenish the gut bacteria, but it will take a few years at least

[tropic fern]

That's actually bullcrap

11 day no liquid and you're dying

It ain't turning anything to "healing mode"
Source: I am a healthcare professional

[finite stirrup]

Appreciate it man, I've gotten mostly used to not being able to eat things, but I still miss cake sometimes 😔

[tropic fern]

That's entirely disconnected

You don't cute high blood pressure by not eating or drinking anything

Blood pressure also naturally swings day to day

Do you have healthcare education?

Because I do

And you're spewing bullcrap

Gym bro lore isn't how biology works

[finite stirrup]

Most of the time they're right, but I have to agree that they can mess up, and they don't know everything

[tropic fern]

You lost weight sure
You lost it from muscles tho

And the water you lose ends up only retenting more once you do intake

[finite stirrup]

Losing weight wasn't the point?

[tropic fern]

Especially if you go over 10 days
The chances of actually just dropping dead increase every day

[tropic fern]

I'm just explaining the biology that he's in ignorance of

Yeah because your body was actively on the cusp of death
3 weeks straight without water is basically killing yourself

You don't have to go and say big numbers to try and impress others

Then go and do it with your own life

But don't go around recklessly recommending it to other people

Throwing up "Just intake nothing for 8 days" without knowing the recipient is a BAD idea

[limber grail]

Oof that sucks

How to die 101

[finite stirrup]

Yeah, funny thing is that my cousin had the same exact thing happen to him

[tropic fern]

Have you tried probiotics?

They're supposed to help your gut bacteria recover

[finite stirrup]

This

[tropic fern]

Ah sorry I didn't see that

But yes, recovering from particularly nasty food poisoning or stomach flu is a process

[finite stirrup]

It has been helping very slightly bc I'm not taking it very consistently, but as soon as I become not sick I'll be able to take it every day

[tropic fern]

Yeah that should help

[finite stirrup]

Hopefully

[tropic fern]

Just take your time man, don't push anything

[finite stirrup]

Been 2 years already, I'm taking my sweet time

[limber grail]

Ive deleted that BS how to die 101 message because hell nah we aint having that here

[finite stirrup]

Yeah, I might understand a no food fast for max a week, but no water is just crazy

[tropic fern]

Yeah I've had to treat someone who cited the same idea

They needed over 2 liters of IV fluid to be able to explain what they did

[finite stirrup]

Yeah it's crazy what some people will do

[tropic fern]

So yeah
It's a topic where you actually can severely hurt yourself if you don't know what you're doing and push your body too hard

[finite stirrup]

Back to my original question, so there's really no way to balance out the width of the abs to the chest? I don't want a super V shaped torso honestly

[tropic fern]

Sadly I'm not exactly a muscle building expert

So I can't tell

[limber grail]

You can get fatter 😅

Or work on your lats

But you kinda get that dorito shape

[finite stirrup]

I've tried lol, can't even gain a pound over 146

[limber grail]

More food more oil!

[finite stirrup]

I weighed myself before and after a meal and I lost half a pound 😭

[tropic fern]

Lol

I wish I could lose weight eating

[limber grail]

Unless your meal was like 100 cals and it took you like an hour to eat then im pretty sure that's physically impossible

[finite stirrup]

Idk man it happens

[finite stirrup]

I literally cannot gain weight, at least with my current diet

[maiden tendon]

Could have an extreme metabolism due to an overactive gene

But then you also would have difficulty building muscle

[hollow dirge]

Do you eat nuts

Almonds are prtty good

Lots of fat too which it seems you dont eat much of

Pretty calorie dense as well

[finite stirrup]

I eat sunflower seeds mostly

[hollow dirge]

Also about your gut, did you even increase fiber intake

Or intake of fermented foods

[finite stirrup]

Fermented foods mostly

Kimchi, pickles, pickled things from family, that sort of stuff

[hollow dirge]

Oh nice

Yeah bro its lowkey hard to eat proper fiber without supplementing

[hollow dirge]

How much

[finite stirrup]

A cup a day maybe?

[hollow dirge]

Do you have butter or some other oil too with food or nah

[hollow dirge]

Damn you might be chilling then

[finite stirrup]

Yeah maybe, I'll be working out obliques and see if that helps

[finite stirrup]

Olive oil with most meals

[hollow dirge]

Damn you fatmaxxing actually

Yeah you good with fat then

What about sleep

Wait idk what the issue is now is it you trying to gain more overall or target diff muscles to avoid imbalances

[finite stirrup]

Avoid imbalances mostly

[finite stirrup]

Fatmaxxing is crazy

[shy zenith]

👀

[finite stirrup]

sleep is alright, still getting 8 hours of sleep, but I go to sleep at 3 lol

[hollow dirge]

Oh so I guess just keep doing what you are doing and focus on other muscle groups

[lucid meadow]

All my pre-leg workouts are paying off.

[lucid meadow]

Pullups are a good choice. It will strengthen your back and core a lot. Mostly the back of you do it straight without folding the legs.

[lucid meadow]

This felt so awkward to take lmao

Plan to do 2-3 sets of calves and 2-3 sets of leg presses today

Just finished squatting on the forefoot only for about 5m

[finite stirrup]

That's still targeting the muscles that are disproportionately bigger

[lucid meadow]

True. But they should catch up quickly. At least they did for me

So far today for sled press calf raises:

10 * 450lb
23 * 900lb

Full range about 2s each

20 * 540lb leg press

[lucid meadow]

20 * 820lb on the leg press @shy zenith, @limber grail

Lmao after the 4th rep my father messed up and I had to hold that for a solid 20 some seconds while he restarted the recording.

My legs are not painful but stiffer then a rock from that

[limber grail]

Nice

[lucid meadow]

How is the form?

[limber grail]

Looks good yeah I'd go deeper but iirc your knees are a bit dodgy

[lucid meadow]

Went about as deep as I could

Timing alright? Was opting for about 2-2.5s per rep

[shy zenith]

insane

[lucid meadow]

Another option is this.

Get your legs locked into place somewhere then lift your torso up backside facing up starting from the lowest comfortable position

That will work on your core and entire back

Not so much the chest

[finite stirrup]

alr

[lucid meadow]

Be cautious of your spine

Try to use your back muscles to move up not your spine and tendons

Big mistake that I myself and a lot of others make

Btw Pato, JP, I am now two days off my pain killers!

Back has been doing better 💪

Still hurts like hell at times but overall pretty good

[limber grail]

Yeah that's grand

[hollow dirge]

Drop the weight by half and stop locking your knees

Thats dangerous

[shy zenith]

Great. Take it easy now

(:

[lucid meadow]

Angle isn't great but I didn't lock the knees. I fully understand the concern though and I do my best to avoid that

[lucid meadow]

Admittedly stings more working my legs lmao

Surprisingly my legs are no longer soar or feel any pain after a few hours

[lucid meadow]

Just realized the message. My plan is to do a full set at 2,000LB by 2026

[lucid meadow]

Just you wait

[shy zenith]

did ten reps of 410 (:@lucid meadow

[lucid meadow]

Heck yeah! great job

[shy zenith]

I could do more

But.....trying not to not go too high

Started feeling something in my right knee

[hollow dirge]

Do you guys to psoas exercises

Those can help with knee issues

Psoas muscles often lag behind from not being used

Especially if you go from basically sedentary to lifting and back to chilling

[shy zenith]

What are those 💀

[hollow dirge]

https://youtu.be/H59XK2hVTH8

I used to do kettlebell or band knee raises but stopped

Gotta do those again

Tight psoas can also cause knee discomfort

I tried so hard to figure out why occasionally I had this distant discomfort right above my knee like right where that tendon is that connects all your quads to your knee

It was the psoas

I got a crazy burn from a couple sets and it went away after the first time

I would give it a try and see if the weird feeling you have goes away

[hollow dirge]

This is basically checking a kick but with weight added if you know what I mean

[lucid meadow]

I will usually stetch for 20m before I start moving the weights onto the leg press and I stretch for an additional 3-5m between sets

My stretches often relaxing and stimulating my calves, knees, and thighs/hams

For my knee discomfort I usually do squat on my forefoot and apply as much pressure as I can to ease my knee on release. I also will usually lock my lower leg then twist the upper leg

[lucid meadow]

https://tenor.com/view/no-pain-no-gain-workout-rat-getting-fit-gif-17799986

good meme I remembered

[shy zenith]

Felt more like joint pain. That's not good 💀

[lucid meadow]

oh definitely be more carful then.

Right now my biggest hurdle isn't muscle strength but training bone strength

[lucid meadow]

.

Today's workout:

Calf Raise On Sled Press:

• 10 * 540lb
• 10 * 720lb
• 17 * 900lb

Leg Press:

• 10 * 540lb
• 10 * 720lb

Tire Flipping:

• 30 reps from squat position

Boxing:
10m on the punching bag

Assault Ropes approximate time:

• 30s
• 1m
• 40s

@shy zenith, @limber grail, @hollow dirge

[shy zenith]

👀

[lucid meadow]

First time using assault ropes

Correction on the final set for calve raises

17 not 10

[limber grail]

Nice work

[honest storm]

oppps i can squat 115lbs

[honest storm]

hit 140 bench today, gf did 55lbs bench and 105 squat 💪

[honest storm]

my friend said that creatine allows him to hit more reps than before

does this mean I would have to do more reps to get the same effect as say 1 RIR

[shy zenith]

That's how it works

[honest storm]

but do I need to do those extra reps to get the same hypertrophy benefit without creatine or does it just make it easier to do exercises close to/at failure

im probably gonna start taking creatine next week

[lucid meadow]

Finishing up with gym today.

Changed things up a bit.

Did some bench presses, squats, and crunches.

Bench press:

• 10 x 44lb
• 10 x 105lb
• 5 x 160lb

Squats:

• 10 x 44lb
• 10 x 44lb
• 10 x 105lb

Crunches:

• 10 x 100lb
• 10 x 180lb
• 10 x 400lb
• 10 x 400lb

Rewiring assault ropes, this was a hell of a wrist and forearm workout. 10m straight.

@shy zenith @limber grail

Squats and bench press put a lot of strain on my spine so it's going to be a while it seems till I can do any higher weight.

Though much better then I was able to do at the start of this injury.

[limber grail]

No but you should

[honest storm]

because I can push further!!!!

[shy zenith]

you got me at crunches...holy oof

[lucid meadow]

Just did 21 x 360lb on the leg press.

[lucid meadow]

Thank you

[shy zenith]

nice

with those legs of yours...you could push almost anything lol

[lucid meadow]

Legs are still tired from earlier but I refuse to leave without getting a few reps in

[lucid meadow]

Haha true. That was why I trained legs

I figured so long as I had a strong enough foundation and grip strength I should be able to move anything

To my surprise while my calves are not massive by any measure they are hard as a rock 24/7 even when not tensing

My form has improved a lot

[lucid meadow]

@shy zenith

Another 20 reps

[shy zenith]

ez

[lucid meadow]

So far the max I have managed to rep was 800ish pounds without risking my knees or anything.

So I got some more work to do.

[lucid meadow]

Regarding this, when the family's Dodge Durango got stuck in a snow ditch I was able to push it albeit barely. It was fully loaded so about 5,000lbs.

[limber grail]

Yup

Just like your old 1 RIR is gonna give same muscle growth but it might be your new 2 or 3 RIR

[lucid meadow]

What does RIR mean?

[limber grail]

Believe it's reps in reserve but basically means reps til failure

[lucid meadow]

Interesting.

So it's a measure of how many more reps I can do till I need to give up?

[limber grail]

Yeah

[lucid meadow]

Personally I take it till near failure then just rest the next day or two till my muscles feel perked up again.

Creatine I found helps in large amounts but be prepared to drink water like a fish and results are slow to appear

I learned the hard way that taking it to the point of failure when doing heavy weights is a very bad idea.

I was doing 1,300lb on the calve raises. Ended up with a pulled tendon and micro tears for the next month.

So I train till I have roughly a full set in reserve nowadays.

[limber grail]

Yeah you should only go to failure on exercises that are safe to do so, things like squat, incline leg press, bench press should be left to 1 or 2 RIR

[lucid meadow]

Agreed though I feel that is cutting it way to close if he is doing hyper trophy

Oh btw @limber grail the boss of my agent at the Gym is now competing with me on the calve raises since he heard what I was doing on the leg press for calve raises.

My max is 1,475lb he is doing 1,400lb.

I have a competitor bow

Now"

[shy zenith]

👀

[limber grail]

Nope that's the optimal range 2-0(failure) RIR for hypertrophy

[lucid meadow]

Correct me if I am wrong but Hyper Trophy is when you are training for raw strength isn't it? High weight, low reps.

[lucid meadow]

I can't increase the weight beyond 900lb on leg press at my gym. thoughts on what I can do?

I don't want to experience regression.

[limber grail]

Hypertrophy is the scientific name for muscle growth essentially

[limber grail]

Find a new gym or increase your reps, you won't regress at the same weight and reps you just won't grow

Ah nvm i see a big diff

Uh heavily increase reps or new gym

[lucid meadow]

New gym is out of the question so I guess reps it is.

Hmm

Is it a bad idea to put plates on the flat top part of the sled press?

[limber grail]

Probably yes

[lucid meadow]

What about a cute girl?

[lucid meadow]

I am determined to hit 2,000lb this year

[lucid meadow]

What if I do the Calf Raise on the sled press with one leg?

[limber grail]

If you can find them sure xD

[limber grail]

Yeah that works too

[lucid meadow]

any thing I should note regarding safety?

[limber grail]

I don't see there being an issue people 1 leg it all the time, just start at lower than half the 2 leg weight to he safe

May be harder

[lucid meadow]

K.

@limber grail how long do you think it will be till I can do 900lb on one leg? My 1 rep max was 1,475lb on 2 legs.

Also I am mentally exhausted right now...

Got home from gym, had stuff to do at home and just spent the past 5 hours working like a office drone. currently 4AM

[limber grail]

No idea depends on so many factors

[lucid meadow]

Mhmm, guess I am gonna do my best and see. I was previously upping my max weight by about 90lb/week

[sharp stirrup]

Calf demon lmao

[lucid meadow]

Yes.

https://tenor.com/view/strong-leg-fairfax-buff-leg-strong-calves-ripped-legs-gif-25923809

[lucid meadow]

Whoa, I went to go message my knee because it was slightly sore and I noticed what I though was bone is my ligaments/tendon. They are hard as bone now.

[lucid meadow]

@limber grail, @shy zenith which name sounds better?

1. The Brotherhood Of Gains
2. Camaraderie of Gains
3. Fellowship of Gains

[limber grail]

No idea tbh why what's it for?

[lucid meadow]

I was curious what a good name for a Fitness / Wellness group and social would be and those names popped up in my head

[shy zenith]

The fellowship of gains lmao

Straight from TLoR

Best one imo

[lucid meadow]

Just did:

Single Leg Calve Raise on Leg Press:

• 10 x 270lb
• 10 x 450lb

Normal Calve raise on leg press

• 30 x 450lb

20 x 540lb on leg press complete.

[lucid meadow]

Using the cryo after each workout has been really nice.

[honest storm]

doesnt cryo generally increase recovery but decrease hypertrophy

i didnt read the whole thing but https://pmc.ncbi.nlm.nih.gov/articles/PMC5605158/

this study shows no significant affect on muscle tourque and 3RM squat https://pmc.ncbi.nlm.nih.gov/articles/PMC8990227/

[shy zenith]

O neato on calf raises.

[lucid meadow]

I do Cold then Hot.

Personally it's proven effective enough in recovery that it hasn't affected my ability to keep doing higher weights

[honest storm]

it will increase recovery, but decreases muscle growth

its more used like if you have a sports game the next day and dont want to be sore

but all people are different and respond differently to stimuli

[lucid meadow]

Very true.

My workout routine as you guys have probably figured is going to the gym every other day with a focus on legs and I get most of my chest and arm workout from moving the plates across the gym all day lmao

I also use a 35lb dumb bell at home

[slender lantern]

Subdomain after subdomain is wild

[honest storm]

200 LB DEADLIFT I AM SO STONK

[lucid meadow]

Congratulations 🎉🎉🎉

[slender lantern]

Wow nice progress

[honest storm]

Bayesian cable curls are so humbling

2x15 at 5lbs = RPE8 for me lmao. It was my first time doing them and the burn was crazy

[shy zenith]

Nice

Keep it up

[lucid meadow]

keep up the good work.

I haven't seen someone do that workout in quite a while.

I used to do it but with a sideways grip to train triceps

[honest storm]

do you still feel the tension under the stretched position (when elbow is flexed)

tbh i dont really like cables as much as dumbelss but they are really good. Today for triceps I did cable kickback and cable overhead extension

I'm trying out going really slow on the negative (2 - 8 seconds) and small pause on the bottom for EACH rep, brutal

[lucid meadow]

What do you mean by flexed? Do you mean when the forearm is coming down or?

[honest storm]

when the arm is bent

https://tenor.com/view/triceps-brachii-lateral-head-of-triceps-brachii-elbow-extension-extension-gif-25306667

[lucid meadow]

Ahh okay.

Minor tension but nothing abnormal

[honest storm]

tension in stretched position is really really good for muscle growth

[lucid meadow]

Nothing compared to the tension my knees go through when training legs.

[honest storm]

well you have bad knees right?

[lucid meadow]

Tension in the muscle not the elbow correct?

[honest storm]

yes in the muscle, tension = load

[lucid meadow]

Wanted to make sure. Misread it as tension in the joints are good for muscle growth.

[lucid meadow]

Yeah they aren't what they used to be.

[honest storm]

I would imagine that progressively loading the joints would be benefical for them too

[lucid meadow]

Was in a car accident a long time ago, car hit my bicyle and sent me flying downhill on gravel

guy just drove off

My left knee is pretty much fine now though my right knee I can feel a very small pop when I walk or run

[honest storm]

ahh im sorry

im not a doctor or excercise scientist so im going to hold off of any advice

[lucid meadow]

No worries or need to apologize.

In any case it's healed just not perfectly and I have learned to work with it.

Having been a 210lb heavy weight with a bit of a belly I still managed to do the 100m dash in slightly above 13s.

[finite stirrup]

I need to do a 100m and time myself, even though I am NOT athletic and don't practice running, I am surprisingly decent at it

[lucid meadow]

I used to do track and field.

I averaged around 15s at the start of the year and by the end I averaged about 13s.

Note, my school's track was made of concrete and it was uphill

[shy zenith]

I wish I could go 4 days to the gym a week. That would be great 😔

[lucid meadow]

Agreed.

My father and I have been trying to rework our schedules to do that

[shy zenith]

Oh your dad goes as well. That’s great

[lucid meadow]

Yup. He's the one that usually records me for those videos that are far away

[shy zenith]

Nice. I wish my dad was that supportive when it came to the gym. Good to hear