CS Fitness Homies

[old parrot]

I was feeling all tgis on the walk to the gym

[onyx flint]

Bro gotta start lifting when the pre hits

You go beast mode

Nah you gotta take pre at the gym

[old parrot]

I can’t wait to lift

I’m so excited

[old parrot]

I’m waiting for the cables right now

[onyx flint]

You’ll go beast mode

Get that shit

[old parrot]

still waiting on the cables

[old parrot]

I kinda feel like I’m gonna throw up

[outer smelt]

you got this

[onyx flint]

Did you eat before

[old parrot]

yeah I had 2 slices of toast

It’s definitely cause of the preworkout

[abstract frigate]

Jim while my split shin heals

Gonna try to up my squat and single dumbbell squat

And single leg calf raises

[simple kelp]

I need big calves bro

I see women with bigger calves than me

[abstract frigate]

I see women that lift more than me and that’s ok. I run and lift to become the best athlete I can, not to compare with other people.

[simple kelp]

[onyx flint]

This x1000, don’t compare yourself with others compare yourself to yourself

Focus on your own personal growth

[vital dragon]

At the gym bois let’s crush this leg day

[simple kelp]

Friday night jim sesh hits different

I saw some mf wearing flip flops at jim other day

[old parrot]

On non leg days I wear air maxs

and on leg days I run air forces

[simple kelp]

I just wear nike running shoes that i bought in 2018

Bro af1 are nasty uncomfy shoes

I regret buying that

Worst shoes ive ever worn

Id rather wear formal shoes

[vital dragon]

I just wear cheap ass Nike frees

[humble bolt]

I can’t wear black af1 where I’m at

That’s a bad sign

[vital dragon]

Why would you ever wear black af1s bro

[abstract frigate]

Saucony

[onyx flint]

Adidas samba lol

All that matters is sole isnt too tall and it’s flat

That’s basically it

[abstract frigate]

Saucony

Or Hooka One One

Or Brooks Running

[vital dragon]

Well, my knee hurts like a bitch

[abstract frigate]

F

[old parrot]

WE GO JIM

LEG DAY

[old parrot]

my ROM on the leg press is pretty bad

I need to work on it

[outer smelt]

Stretch and bands

[old parrot]

yeah I’m starting to do some stretches

[abstract frigate]

Remember to stretch the D muscle

[old parrot]

today was a terrible leg day

I had knee pains

So I couldn’t even do leg extensions

[abstract frigate]

Means weak legs

No for real, i got injured and it’s a sign of weak calves

[old parrot]

I’m start wearing knee braces

Cause I’m scared of an injury

[outer smelt]

More exercise with light weight to improve rom

Do some machine exercise first

[old parrot]

Why are knee braces so expensive

maybe I don’t want them anymore

[outer smelt]

I wonder do you have a little bump around the knee area/Osgood schlatter

Cus I have that and it's a fucking sometimes

[old parrot]

I don’t think so

what’s it called?

[old parrot]

I’m looking online and it seems like it’s cause my seat is too far back

people reccomend lining the knee up with the pivot point on the leg extension machine

I’m gonna try that next time and see if it feels better

otherwise I might need braces

[simple kelp]

Ur knee shouldnt hurt. If it does ur form is wrong

[outer smelt]

Yeah if not just try adjusting form

Takes like 2 weeks just to get form down with a routine

[humble bolt]

based

None of my knee injuries came from that. Just shit disorder

[old parrot]

I’m pretty sure it’s cause of seat placement

it’s just a leg extension

kinda hard to fuck up the form on that machine

[abstract frigate]

Army

[vital dragon]

A knee sleeve is $13

Also, sissy squats strengthen knees like crazy just btw

[old parrot]

but are they as good?

[old parrot]

really

I was thinking about trying them after leg extensions

[vital dragon]

Brace doesn’t let you bend the leg properly afaik

[old parrot]

sheet

honestly it’s probably just my seat placement

[vital dragon]

Yeah. I’m gonna start doing them daily

But gonna progress from assisted sissy squats first since I can’t do a proper sissy squat

[vital dragon]

Have you tried a lighter weight

[old parrot]

nah but it’s not the weight

Cause I was doing 180 on Tuesday

and today I couldn’t fully extend my right leg

today

it was cause of knee pain

[vital dragon]

Well, a lighter weight lets you focus on form

[old parrot]

At 140

[old parrot]

I know, but it like my knee was hurting and couldn’t extend

it wasn’t the weight

[outer smelt]

Drop the weight

And slow the retraction

Slowing down the movement usually helps you figure out what's wrong with form

[vital dragon]

Do it with assistance until you can progress to a proper sissy squat

[vital dragon]

Yea this was my point

[onyx flint]

https://youtube.com/shorts/_fEm40M4HhE?feature=share

Here’s a good progression to get to sissy squat I think

[vital dragon]

I love this guy’s videos

[onyx flint]

He and Hampton are the goated calisthenics YT shorts people

Altho David is interesting because he doesn’t even look that jacked whereas Hampton has clearly visible muscles but David is ungodly strong

[outer smelt]

My knees are screaming just watching the sissy squat

Yeah fuck that

[vital dragon]

Fr bro

[vital dragon]

Yeah David had a video about using 1-5 reps to increase strength and 6-20 reps for hypertrophy

[onyx flint]

That dragon squat looked absolutely insane tbh, it seems harder than sissy squat

[vital dragon]

It is. I can’t even do a pistol squat

[abstract frigate]

We go Jim. I need a strong back as a runner

[onyx flint]

Lol Apple Maps was telling me my gym closes at 6:30 today so I was grinding to get my whole pull day done in 35min, and now on my last 3 sets I realize it actually closes at 7 lmfao

My arms are fuckin shot rn

I’ve never done a workout with this little rest in between sets

[vital dragon]

Nah bro. Google the best for business timings

[onyx flint]

Yeah I should’ve double checked lmfao

I was like speedrunning the whole workout lmao

[vital dragon]

I never trust Apple Maps or Siri info

Lol

[onyx flint]

I’m gonna feel it in my arms tomorrow for sure

[vital dragon]

Wait wtf

I just re-read

35 min pull day?

[onyx flint]

Well my last 2 exercises are curls

So my backup plan if I run out of time is to finish up with db at home

[vital dragon]

Fair

[onyx flint]

It’s bent over row, lat pull-down, cable row and face pull that I had to get done in gym

[vital dragon]

So…. Assuming it’s like 10x3 for each

Yeah 35 minutes isn’t insane

[onyx flint]

Yeah it’s just 45s-1min rest between sets

[vital dragon]

But you don’t rest as much tho

Ahh

[onyx flint]

Which set me back a bit on pull-down and cable row ngl

But whatever

I guess today was an endurance day

Lmao

[vital dragon]

Either way bro. Honestly, biggest part is that you still did it

[onyx flint]

Well when I realized I had time on my last 3 sets I’m taking my sweet time finishing up now lol

[vital dragon]

Focus on eccentric

[onyx flint]

But yeah I got the first 4 stuff done in like 30min which was intense

[vital dragon]

Superset

[onyx flint]

I guess now I can rest assured if I ever wake up late I can just grind out my whole workout in 45min lmao

Def not leg day tho

I’d fuckin die with less than 2-3 min rest on squats lol

[vital dragon]

Honestly, 3-5 min rest is optimal imo

[onyx flint]

Yeah if I have time I def do like 5min rests for squats

Back when I worked out with my friend in college he said squats / DL you can take your sweet time

And everything else 45s-1min

[vital dragon]

I’m actually looking at a proper ppl plan for myself

[vital dragon]

Bro my friend is just like 45 s - 1min rest for everything

So I gotta do the same

[onyx flint]

That’s insanely brutal for deadlift and squat

[vital dragon]

Which tbh isn’t that bad but I feel like it holds me back a bit as I progress through my sets

[onyx flint]

Impressive

[vital dragon]

Bro I hate squats

[onyx flint]

Accessories you def get away with 30-45s even

Compounds like bench / ohp can be 45s imo

But yeah more intense compound stuff like squats / DL should def be longer rests

[vital dragon]

Yeah

[onyx flint]

I do remember reading somewhere that doing an endurance workout with shorter rests every once and a while is a good thing

Like it gives your CNS a workout that isn’t pure cardio

It’s kinda like a compound lift for your entire body lol

[humble bolt]

[abstract frigate]

Stfu army, leave lumy alone

Rat ass pfp

Bring back huey mf

Lululululu@vital dragon

[humble bolt]

Stop he’s touching grass

I need more workout clothes

[abstract frigate]

Tracksmith

Really comfy

I got a 20% discount

Just Venmo me bitch

[vital dragon]

Bro y u gotta do me like that

[vital dragon]

Lululululu@vital dragon

[jade fiber]

At least he acknowledged u were touching grass

[vital dragon]

and i should commend him for stating a fact that everyone in this server already knows?

[jade fiber]

🧢

Jk

[onyx flint]

Jim playing the gigachad song again lmao

Earlier they were playing zyzz hardstyle remixes lmfao

[vital dragon]

Lmao what gym is this

[onyx flint]

Idk they used to just play pop/rap lmao

[vital dragon]

Then they saw your progress and changed it to something more fitting

[onyx flint]

I mostly just listen to metal in headphones but sometimes they play a banger and I take em off lmao

[onyx flint]

I feel like the employees at mine just use personal Spotify playlists or something lol

[abstract frigate]

@onyx flint where do u get ur workouts from B

[onyx flint]

boostcamp app

[abstract frigate]

Is it free?

[onyx flint]

yes

[onyx flint]

So much for the hype music

Now they’re playing r&b lmao

[abstract frigate]

Should you be working rn?

[onyx flint]

I’m at gym rn because I’m ahead of schedule and no meetings lol

[abstract frigate]

I mean there’s always something to do but you do you my guy

[old parrot]

WE GO JIM

[onyx flint]

I’m still gonna work today lol

I’m just going to gym first

[old parrot]

I play anime music at the gym

[abstract frigate]

Same

Jojo music hits hard

[old parrot]

VERY GOOD

[fleet stump]

Gym always later for me

morning gym usually means fasted workout for me which makes me wanna vomit icl

[onyx flint]

I’m opposite, non fasted workout = nausea

So I have to workout on empty stomach

Quads on fuckin fire today shit

Romanian dl is killin me

[fleet stump]

Wtf this is low-key crazy

And sounds like it'd be bad for you. When you say fasted do you mean like haven't eaten in 1-2 hrs before or straight up haven't even had your first meal of the day type of deal

[onyx flint]

Well usually I workout within 2 hours of waking up

Sometimes I do workout before a first meal tho and I acknowledge that isn’t healthy

One of my flaws is def my sleep schedule 😦

[fleet stump]

Naw man it sounds like you need to be spacing time between food and working out

It affects sleep, performance and gains

[onyx flint]

Well no it’s largely due to my sleep schedule, I wake up late, go to gym late, eat late

When I wake up early it’s fine because I go to gym at 6-7 and then come back and eat bfast at like 8ish

[simple kelp]

Wtf dnt do that

U lose gainz

[onyx flint]

I mean I workout in morning so

Most of the time at least

If I workout in evening I def eat before

It’s the noon workouts when I wake up late that are iffy

I usually eat a shitload when I get back tho

[fleet stump]

Yeah sounds like sleep needs to be consistent for you to make your gym consistent too

I've been waking up at the same time to the point where I wake up 10mins before my alarm clock

And I go to the gym at the same time so my body starts making me eat food like 2-3 hrs before I workout and dumping adrenaline close to my workout at the same time

The human body is a remarkable little piece of shit that just needs fine tuning tbh

[onyx flint]

See that’s my issue I’m a stubborn fuck who goes to the gym no matter what lmao

No matter when I wake up lmao

[simple kelp]

Jim addict gang

[fleet stump]

I get the jim addiction ngl

[abstract frigate]

Lmfao I think I have a stress fracture

Or almost

Gg running for a bit

Tbf I was asking for it. Running 50 mi per week as a newbie is 💀

[old parrot]

WE AT JIM

MY CALVES ARE CRYING

I HATE CALF RAISES

IT BURNS

[simple kelp]

Its gooooood

Good shit

Today is also leg day for me

Finna be a blast babyyyyyyy

Imma squat till my quads tear

[old parrot]

my knees are still hurting from leg extions

even with no weight it feels uncomfortable

[simple kelp]

Burnnnn baby burnnnnn

🔥

[onyx flint]

Lol calf raises are my favorite part of leg day

Everything else sucks ass

[simple kelp]

Lmaoo

[old parrot]

I’m too weak

I hate the burning feeling

[onyx flint]

Squats / Romanian DL / leg curls all suck ass

Actually I like both calf raises and leg press tbh

But yeah the first three are a mf

[old parrot]

Leg press is fun

[onyx flint]

Yep

[fleet stump]

Smh my gym doesn't have any calf machines

Hell we don't even have a leg press..

[simple kelp]

U dnt need a machine for that

[fleet stump]

Tf do you do

I personally just do stair master or inclined walk

Feels more natural of a burn

[onyx flint]

I mean you can just do calf raises with a barbell/db

[abstract frigate]

Hill repeats baby

The outdoors is our gym

[outer smelt]

Get step platform
Place bar on back
Toes on platform
Raise calf

[simple kelp]

I do this

Use smith machine for balance if ure new

[fleet stump]

Those aren't healthy iirc

[fleet stump]

Yeah I'm tryna incline walk

[fleet stump]

Mouse always with the clutch 🧠

[abstract frigate]

I also do single leg calf raises with my own body weight and it packs a punch

[onyx flint]

Really? Where did you hear that

I use the calf raise machine but I was under the impression the machine and weighted raises are functionally equivalent

[outer smelt]

I used to work out 3hr a day when sophomore instead of lc

LMAO

[simple kelp]

Mouser is a girl

[fleet stump]

might be bro science tbf

I'd make the guess that it's probably okay for you

[outer smelt]

👀

[onyx flint]

Calf raises are used in physical therapy iirc

[vital dragon]

Imo weighted are better since you can get a better stretch on the calves

[onyx flint]

You can do the same with standing machine

But yeah sitting is less stretch

[fleet stump]

Fine today is leg day anyway

So I'll do weighted calf raises

[old parrot]

The standing calf machine gives you a really good stretch on the way down

with dumbbells or barbless you gotta elevate yourself to get that nice stretch

[onyx flint]

I mean yeah but you can replicate a standing calf machine with a barbell/db and a box lol

[simple kelp]

Lmao get a step platform

Most jims should have it

[old parrot]

yeah that’s what I was trynna say

[vital dragon]

@onyx flint bro I’m so weak with bicep curls

[onyx flint]

Strict curls are important

[vital dragon]

I can’t even curl 5 lbs on my right arm

It doesn’t bend

Standing curls btw

[onyx flint]

If you start twisting your body a lot it’ll be hard to isolate the bicep

[vital dragon]

I don’t twist

My right arm just goes straight up lol. If I bend, it doesn’t go up at all

[onyx flint]

Try sitting / incline curls on a bench

Or a curl machine

It helps when the muscle is isolated

[vital dragon]

My friend told me to do it sitting as a start

Yeah

But I’m wondering if that’s normal or I just suck

[onyx flint]

Do you have a preacher rack

Or a curl machine

[vital dragon]

We have a preacher curl machine

[outer smelt]

wdym, you gotta put your entire back into it

no pain no gain

[onyx flint]

Start off with that

It really isolates the bicep so you can focus on pure strength

It’s kinda like holding down your legs for a crunch

[vital dragon]

Bro I used to do free weight curls when I used to go with friends

I think I got up to 25s

But now I can’t even do 5 lbs with my right

Left is fine

[vital dragon]

Gotcha

Also, another question

For unilateral exercises, am I supposed to use the same weights for both sides or do I adjust based on the strength on that side

I feel like adjusting would just make it more imbalanced, right?

[onyx flint]

Def keep same weight

Sounds like you’ve somehow got a muscle imbalance if the left is fine and right can’t do it

So the way you correct that is do lower weight unilateral exercises or a double arm exercise like the barbell/machine

Your left will likely not get much of a workout in the unilateral ones but that’s fine

The goal is to correct the muscle imbalance not make your left arm hyper jacked while your right lags behind

[onyx flint]

Are you alternating between power and hypertrophy

Like on push day 1 I do high weight bench and high rep ohp then on push day 2 I do the opposite

[abstract frigate]

There are some days you just don’t click

[simple kelp]

Also smith machine is by far the next best for calf raises

I cant balance with a bar

[onyx flint]

we all have those days

[old parrot]

I’m doing abs for the first time ever

I’m planning to Abs during my rest days

[simple kelp]

[old parrot]

holy shit

cable crunches are brutal

this makes me wanna cry

[fleet stump]

Kinda hard to do preachers if he can't lift 5lbs

My suggestion is seated curls with back support

[onyx flint]

The curl machine is a bit assisted

So if he starts it on like 10 it should be ok imo

But yeah unilateral is prob better to correct the imbalance

[vital dragon]

Bro I don’t get it though

[fleet stump]

Hmmm might be a support issue if he's doing it standing too so I'd throw in seated cable rows + overhead

[vital dragon]

Like before I did up to 30s on right

And now I can’t even curl 5s

[fleet stump]

You were most likely just doing it wrong before and now you have better form

[vital dragon]

Also, yeah my right side is way weaker than left. Clear difference in unilateral rows and shit

[vital dragon]

Idk

But I’ll try the machine

[fleet stump]

I do just 4 sets of 12 with normal dumbbell curls standing and then switch to hammer curls with the same setup for my hypertrophy days

[vital dragon]

Let’s see if that helps

[vital dragon]

That’s what I was tryna do

[fleet stump]

Depends if you can have the amount of support for your biceps

My biceps are weak but I have enough support that I can do em standing

25lbs is rough but biceps aren't built like chests

So if lower weights are giving you the burn it needs then that's good

[outer smelt]

preacher curls that shit

[fleet stump]

Put a bar on a cable, set the cable just below your knees and do a pseudo barbell curl for power days

That builds strength + it can be better for progressive overload

[vital dragon]

Will come back to this after fixing sev2

[fleet stump]

I've seen ripped asf pakis bro

No excuse

[outer smelt]

you can also do the arnold curl

where you start off hammer then transition to bicep curl

[fleet stump]

Tf is that lmao

Sounds wacky

[onyx flint]

Well bois we fuckin did it

2 plate deadlift

No pre workout either

I had to take my glasses off lmao

[fleet stump]

LFGGGGG

2 plates is big bro

[abstract frigate]

Stfu natural body weight

The outdoors is our gym

[onyx flint]

First lift for 2 plates, it’s a huge milestone for me

[fleet stump]

I remember hitting 2 plates my first time

1 rep

Squat

Bench was 2

Then deadlift

[onyx flint]

I’m still a long way away from 2 plates on bench haha

I’m like 1 plate rn on bench

Squat will likely be second in a month or so

[fleet stump]

My chests have always been better tbf

Legs are weak

[simple kelp]

Arms r heavy

[onyx flint]

There’s protein powder on his sweater already

[outer smelt]

straight bar and conventional?

or sumo

or hexbar?

[main lantern]

if ur brand new to deadlifting/training in general, just use hexbar until you can pull 1.5x BW for reps

[onyx flint]

Straight bar conventional hook grip

[main lantern]

or if you dont care about straight bar dl just never do them and get a crazy 3x bw hexbar dl

in 10 years

[onyx flint]

That hits less muscles than the regular deadlift tho doesn’t it

Like the regular deadlift is the most compound I heard

[outer smelt]

true, you gotta put your entire back in the deadlift

and keep jerking it up

[main lantern]

nah hexbar is pretty good for hypertrophy, particularly if your new and have a posterior chain made out of string cheese from sitting at ur computer doing leet code all day

i went from 135 ->315 hexbar for reps @ ~170 pounds in like 3 months

your results may vary

[onyx flint]

Meh I’ve been doing conventional for as long I remember now

2 plates is ~1.6x bodyweight for me

[main lantern]

nowadays i only do convetional and SLDL

[onyx flint]

Single leg?

[main lantern]

stiff leg dead lift

[onyx flint]

Oh lol I was boutta say single leg deadlift tf

What’s stiff leg

[main lantern]

hips stay a lot higher very little knee bend

[onyx flint]

Oh isn’t that the same as Romanian

I think I do that on leg day

[main lantern]

i dont do romanian deadlifts often but i did some of those earlier this year

yes romanian deads are less rom

start from top

sldl start from floor

[onyx flint]

Ah I see

[main lantern]

best ive done with rdl is 315x6

[onyx flint]

In order to get the rdl form started I usually do a conventional dl to pick it up then do Romanian lol

Not sure if that’s a bad idea

[main lantern]

its an ok idea

i usually set the j hooks or safeties so i can just grab it easier

and walk it back

[onyx flint]

That makes sense lmao

Sometimes I’m lazy or someone’s using the squat rack so that’s why I usually don’t do it

[simple kelp]

Whats did u do today?

Dl only?

[onyx flint]

Pull day

So DL 1x5, lat pulldown 3x8-12, cable row 3x8-12, face pull 5x8-12, hammer curl 4x8-12, bicep curl 4x8-12, pull up 1x5

[simple kelp]

Bro i need someone to teach me dl

I keep fucking it up smh

I cant get the form right

My backs kinda hurting lmao

[outer smelt]

Record yourself

You'll see what's wrong and fix it

[fleet stump]

Face pull should be at the end after biceps no?

[onyx flint]

Don’t you wanna go from most compound to most isolated exercises usually?

Like my workout app goes in that order

(The pull ups are my own addition and are less for any specific strength / hypertrophy goals and more just like a metric to see if I can do more pull ups lmao)

[old parrot]

you only do tht so a muscle doesn’t become a limiting factor

like if you did biceps before back, then you might not be able to push for more load or reps on back exercises because your biceps might be too tired and be the limiting factor

but if you wanna prioritize an isolated exercises for growth then that goes first

[onyx flint]

Hmm my left bicep has been cramping mid workout both today and yesterday

Pull and push day

This is new

[simple kelp]

It be like that

[old parrot]

Did y’all hVe grip strength issues when you started working out?

For last exercies my grip give out before my lats do

I used to have the same issue with upper back exercises but now I don’t

[onyx flint]

For deadlift I’m def encountering grip giving out before strength now

What exercises are you having grip issues with

[old parrot]

Lat biased rows

[onyx flint]

Sitting cable row?

[old parrot]

it’s really lat exercies in general

[onyx flint]

Or bent over barbell row

[old parrot]

Yeah that and the standing lay biased rows on the hammer machine

[onyx flint]

I don’t see how grip can give out on cable row tbh

Is it literally slipping out of your hands after enough reps?

[old parrot]

nah like my grip hit failure

[onyx flint]

Are you hitting your rep / set targets?

[old parrot]

I think it’s just weak

[old parrot]

I could be doing more

[onyx flint]

So what does this mean

[old parrot]

Cause my lats aren’t hitting failure

[old parrot]

I cant pull with them

[onyx flint]

Are you unable to pull more or is it slipping out

[old parrot]

like the muscle just fails

Can’t pull more

[onyx flint]

That’s not grip

[old parrot]

oh really

[onyx flint]

That’s strength

[old parrot]

ohhhh

[onyx flint]

Grip is if your fingers literally slip from being unable to hold it any more

If you’ve ever tried to deadhang on a bar or high weight deadlift youlll know what it feels like

[old parrot]

gotcha

how do I increase my strength

[onyx flint]

Also if your forearms are hitting failure but you hit your target reduce weight

It’s still a compound exercise

So it’s not just lats

[old parrot]

buts it annoying cause my lats can do like more load and more reps

like I don’t even feel close to failure on my lats

[onyx flint]

If you wanna increase forearm strength do hammer curls, reverse curls, deadhangs etc

[old parrot]

I do Hammers

I was thinking about getting lifting straps

but I’m not sure how helpful those would be

[onyx flint]

Bro you shouldn’t be using straps on a machine lmao

[old parrot]

Why

[onyx flint]

Does your forearm fail on lat pull-down too?

[old parrot]

Seats Rows and standing hammer rows

[onyx flint]

Lat pulldown isolates the lats more

[old parrot]

I like the exercies i do Right now

it’s easier for me to isolate the lats

for me

it’s just easier

[onyx flint]

I mean they’re compound exercises so reduce the weight if you’re not hitting your target simple as that

And make sure form is on point

[old parrot]

What target?

[onyx flint]

Your rep / set goal

[old parrot]

I’m just trying to increase every time I go to the gym

Thts either through rep

or load

[onyx flint]

That’s not always gonna be possible

What program are you following

[old parrot]

Do you know JPG?

I follow his hyper trophy training split

[fleet stump]

Had the same issue. The problem is you have incorrect grip. Don't rotate your cuffs too much and grip the bar with your entire hand, you might be only holding with your fingers because it's heavy

[onyx flint]

Ugh today was a shitty day at the gym where I was just exhausted the entire time despite getting enough sleep

Oh well, can’t have all good days

[simple kelp]

As long as u did atleast 1%

Its good

[old parrot]

I end up doing that as my reaching end of my set

it’s so damn easy to let your fingers starting holding

honestly I just bought some lifting straps, gonna try them out and see if they help

I just released i forgot to do cardio

[fleet stump]

Upper power day bois

Condition feels good

Hoping for a PR on bench

[onyx flint]

I’m glad at least one person feels good at the gym today haha

Altho im still pretty happy since I hit my massive deadlift pr yesterday

[fleet stump]

Todays PR is tomorrows normal set

[onyx flint]

Linear progression be like

But nah that was fr like a legit pr for me I had to hype myself up, take my glasses off and shit

[abstract frigate]

Im so sad I got a stress injury. I was so close on breaking 7:20 mpm

[simple kelp]

Anyone else get acne breakouts from whey protein? Idk if its the cause

i wanna find an alternative lol

[onyx flint]

Do you change out of your gym clothes when you get home and take a shower asap?

[fleet stump]

Don't think it's the whey bro

Is this body acne or face acne

Either way you gotta change clothes, take a shower, wash face and change sheets

Then if those aren't working -- do an elimination diet to make sure

[simple kelp]

I do.

[simple kelp]

Face

[simple kelp]

Ye imma do that.

[fleet stump]

Wash your face with a cleanser bro

[simple kelp]

I do that too

[onyx flint]

Do you drink soda

[fleet stump]

do you moisturize after?

[simple kelp]

No

Yes

Bro

[fleet stump]

Huh

[simple kelp]

Yall acting like i dnt take care of my skin

[fleet stump]

Do you drink milk

Milk is my nemesis

[onyx flint]

I mean I feel like acne comes and goes when you’re still young

[simple kelp]

I replaced cows milk with almond

[onyx flint]

Even if you have an elite skincare routine

[simple kelp]

I still get breakouts i think its whey

[onyx flint]

I’ve never heard of protein powder acne

[fleet stump]

Whey IS part of milk

so that might be it

Replace your protein intake to entirely meat? Or do a non whey protein shake

[simple kelp]

Ye i get 2-3 whiteheads everyday

Smh

[simple kelp]

Ait

I cant eat that much meat

I need protein powder

[fleet stump]

Tf how much protein you taking?

[simple kelp]

50g

[fleet stump]

Like 2 scoops?

[simple kelp]

Ye

[fleet stump]

Bro just eat chicken..

I doubt you weight more than me

[simple kelp]

Im 152

5’qp

10

[fleet stump]

bro why so much powder

just eat chicken or lean beef... I weigh 200lbs

[onyx flint]

Bro that’s a fuckin lot

[simple kelp]

It varies somwtimes i put 1 scoop

[fleet stump]

Fr I do one scoop like 24g

[onyx flint]

A single scoop of gold standard is like 26g iirc

Is that for 2 shakes or 1 shake

[simple kelp]

2 shakes but sometimes i put in 1 shake

2 scoops daily

[fleet stump]

My god for someone your size that must feel like a whole meal

[simple kelp]

I fucking want clear skin

[fleet stump]

YOURE TAKING YOUR DAILY PROTEIN INTAKE ENTIRELY THROUGH MILK BASED SHAKES

[outer smelt]

depends

milk has links to acne?

iirc

and whey protein normally has some milk proteins in it

[fleet stump]

Yes bro is not only taking 50gs of whey, he's making them into shakes

[outer smelt]

i just dont drink milk

[fleet stump]

Fuck his asshole must hate him

[simple kelp]

I put almond milk

[fleet stump]

Doesn't matter man

[onyx flint]

I use water for my whey shakes lol

[outer smelt]

I think casein is the culprit

[outer smelt]

just lay off the peds

[fleet stump]

Switch to water, lower the amt to just 1 normal scoop and add meats

[onyx flint]

Conveniently forgets to mention the tren he’s injecting in his ass

[outer smelt]

I tend to believe that isolate is better

[onyx flint]

“Why is whey protein causing acne”

Jk jk jk

[outer smelt]

but just eating meat is good too

[onyx flint]

But yeah get gold standard and water tastes like milk shake but less heavy for your stomach tbh

[fleet stump]

I'm trying to find a good diet balance

Currently I've just stopped tracking macros

Since I eat with my wife who cooks for me and bless her she makes delicious meals

But I take protein to balance the ratio atleast and when I'm at the office, I eat more lean foods

That's the healthy way I've been doing my macros

I think I'm slightly over what I should be in carbs and slight under in protein, so I might do an extra italian sausage or smthing

[outer smelt]

just load up on the bake/roast chicken at g

[fleet stump]

Yeah but sandwich is closer and tastes better

[outer smelt]

like to go

and eat it for dinner

[fleet stump]

Ahhh

[outer smelt]

keep adding more lean for din din

I would just ball out for lunch since it's free lmao

[fleet stump]

Yeah my thought process is adding weight is aight as long as it's lean

[simple kelp]

Im gna buy non whey based protein

[fleet stump]

Im scared of pulling the trigger for a full blown cut

[outer smelt]

look

just keep eating chicken breast and veg

you still never go over your daily calorie intake

[fleet stump]

Ik but we order food like 1-2 times a week

[outer smelt]

and be on a deficit

[fleet stump]

Sometimes 3-4

[fleet stump]

Hard to tell if I'm in a deficit for sure tho if I'm not tracking

[outer smelt]

it's impossible to eat more than 2k cal in chicken breast and veg

[fleet stump]

That's fair

[outer smelt]

keto and intermittent fasting

[fleet stump]

I'd do that if I was single lmao

[outer smelt]

yeah, hard to do when you got s/o

but if you gremlin, very easy]

[fleet stump]

Thank God she loves veggies and chicken though

[outer smelt]

I did keto, intermittent fasting, and lost like 40lbs in 4-5months

granted I gained it all back since i was bored af
fuck covid

[simple kelp]

Im gna buy plant protein powder

[outer smelt]

nah, the DIAAS? is not good for plant based stuff

you want high value DIAAS

[simple kelp]

any recommendations?

[outer smelt]

digestible indispensable amino acid score?

[simple kelp]

For vegan protein powder

[outer smelt]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950041/

go for soy protein isolate ig?

[simple kelp]

Ye

Idk whats the industry standard brand tho

[outer smelt]

The DIAAS was 11% higher for omnivores than vegetarians (99.9 ± 0.8% and 89.9 ± 10.5%, respectively, p < 0.001). The available protein was 43% higher in the diets of omnivorous athletes versus vegetarian athletes, in part a reflection of their greater intake of dietary protein (102 versus 79 g/day). However, when compared to the protein recommendation for competitive athletes (1.2–1.4 g/kg/d), omnivorous athletes appeared to meet the recommendation, based on available protein, (1.4 g/kg/d) while vegetarian athletes fell slightly below the recommended intake range (1.1 g/kg/d). Based on the available protein data, vegetarian athletes in this study would need to consume, on average, an additional 10 g protein daily to reach the low end of the recommended intake for protein (1.2 g/kg/d). An additional 22 g protein daily would be needed to achieve an intake of 1.4 g/kg/d, the upper end of the recommended intake range. These supplementary amounts are comparable to those calculated by others based on the reduced bioavailability of plant-based proteins [16,28]. Such increases in dietary protein (10 or 22 g) could be easily addressed through the addition of a single protein-rich snack or by slightly increasing the amount of protein consumed at each meal/snack throughout the day.

[simple kelp]

I dnt wanna get some sus gym bro influencer promoted powder

[outer smelt]

TL;DR vegetarian athletes weren't eating enough protein compared to meat eating athletes. so you may be shorting yourself with the amount of protein you eat

the question is how much of an impact will that have with you since you're not an athlete lmao

[onyx flint]

Vegan protein is ass taste wise

But go for it and let me know how it tastes lol

[outer smelt]

maybe this stuff?

https://www.iherb.com/pr/now-foods-sports-soy-protein-isolate-pure-unflavored-2-lbs-907-g/786

[onyx flint]

Get a smaller portion starting off tho

[simple kelp]

Im not vegetarian

[onyx flint]

Don’t get the big jar right off the bat

Because if it’s ass you’re gonna regret it since you’ll have to finish it

[simple kelp]

Ye sumn like that

[outer smelt]

2lbs for $25 and potentially 20% off on it

[simple kelp]

But idk if its fda evaluated or sumn shit

[outer smelt]

give me a sec, let me try to find their independent study

[simple kelp]

Ye gold standard whey is pretty well studied

Thats y i trust it. Need independent study

[outer smelt]

hmm not itested

idk

[simple kelp]

I need to overdose on chicken breast until i find one

[outer smelt]

I need to overdose on breast

[simple kelp]

[simple kelp]

Ye

Pull day

And im atarving

Jim hits difff when ure starving

[old parrot]

it’s hard being a vegatairan

but I also noticed that when I switched more fat free or sugar free options I would get meet protein goals a lot easier cause then I consume more calories

like fat free milk is goated

80 cal for 8 grams of protein

[outer smelt]

sugar free is just better

cutting out sugar in life is good

this is why you get s/o

so you can go back to guilty pleasures like eating candy again

[simple kelp]

[kind stump]

Lower load and really try to squeeze your lats bro slow eccentric really ty to squeeze at the end of concentric

Mind muscle connection will do you wonders

[old parrot]

WE GO JIM

[fleet stump]

Gym was great yesterday! Did chests, shoulders and a bit of biceps because I felt great. OHP sucks still but I got 5lbs more on my 5 rep PR FOR BENCH

[simple kelp]

Today is usally my rest day

But imma go jim cuz im bored asf

[onyx flint]

Leg day bois

[simple kelp]

Leg day on friday

U madlad

[onyx flint]

PPL doesn’t understand what a weekday is

Only pull push legs

[simple kelp]

[fleet stump]

Lmfao we're on the same schedule

Leg day for me too

PPLRPPL

[onyx flint]

Well I just take a rest day after each leg day lol

So each week is different lol

[simple kelp]

@simple kelp

[abstract frigate]

Hill repeats and fast track workouts

Fartleks are also good. They show you how to run with tired legs

My favorite is the ladder workouts

[onyx flint]

Man ever since I started doing prone leg curls it sucks so much more than sitting ones lol

[abstract frigate]

3x200 3x400 3x600 3 minute rest 3x600 3x400 3x200

60 second rest in between

[simple kelp]

Nah its chill

[onyx flint]

I mean I was used to sitting lol

Had to drop like 30 lb

[abstract frigate]

Smol rob

[onyx flint]

I must admit my legs need work

What is the muscle on the rear of the quads

Hamstrings?

[abstract frigate]

Hory hell I can still do archer push-ups

Not so weak after all

[abstract frigate]

When I’m back at NY we are gonna do a killer leg workout

Ladder hill sprints. 3x90 seconds 3x60 seconds 3x30 seconds 3min rest 3x30 seconds 3x60 seconds 3x90 seconds.

And Jim afterwards. Single leg squat, single leg deadlift, single leg calf raises and the whole routine again but with barbell

[fleet stump]

Tf are these single leg exercises bro

Beyond isolation what's the advantage

[onyx flint]

Bro are you trying to kill me

[abstract frigate]

Build rock solid muscles to absorb the impact when running

[abstract frigate]

Kinda

[fleet stump]

Any recommendations for higher jump?

[abstract frigate]

Not sure tbh. I don’t do hurdles at all

[kind stump]

i just squat tbh and my vertical just increased without me realising

[vital dragon]

Weighted lunges help too iirc

[humble bolt]

30 degree run 🤦‍♂️

[abstract frigate]

Ez

Best running weather

That is if you wear Tracksmith and not cheap under armour

[simple kelp]

Under armor ain’t cheap

[old parrot]

WE NO GO JIM

it’s closed today

and I’m going home for break

so no gym until next Monday

[simple kelp]

Workout at home

[honest plank]

Jim

[honest plank]

Do body weight

[humble bolt]

Take that back

[pastel willow]

same

[onyx flint]

Rest day

[outer smelt]

rest dn

[pastel willow]

^ and rest legs

[simple kelp]

Rest day today as well

Tmrw leg day

[honest plank]

Every day is leg day

Even rest day

[simple kelp]

[honest plank]

JIM

[outer smelt]

jim dn

[honest plank]

@outer smelt ?

[outer smelt]

https://tenor.com/view/james-franco-wait-what-wut-wtf-nani-gif-25479769

[honest plank]

Doing leg day

As usual

[simple kelp]

[pastel willow]

jim 2morrow 4 me

[honest plank]

Did 3 sets of 10

Need to get back to a decent working set

[simple kelp]

Bruh im straight up eating a chicken breast and ranch at 12:30 am

[onyx flint]

I’ve been there, no ranch tho

[simple kelp]

U eat chimken breast by itself? Bold

[outer smelt]

ranch with chicken breast?

what the

[onyx flint]

As a late night snack def lmao

Many times at night when I’m lazy I’d just find whatever meat I can find in the fridge and go ham

[simple kelp]

I mean u need sauce or sumn

I cant eat meat by itself

[honest plank]

yes you can, just season it betr smh

[onyx flint]

I become a degen when I seek protein at degen hours

[simple kelp]

Lmao

[pastel willow]

jim done

dont feel like showering

[simple kelp]

if ure not sweaty dont shower

[pastel willow]

no im too sweaty

the cold made it go away but still its weird

[simple kelp]

[languid lion]

i never sweat

maybe i dont work hard enough

[pastel willow]

done

[fleet stump]

Anyone else been feeling less motivated for jim lately?

Last 3 sessions have been harder because I always add more reps or weights but I'm just so much more tired

Like I kept getting weird splashes of pain in my shoulders

[onyx flint]

I was getting bicep cramps last week but I started taking magnesium and calcium supplements and it helps

Could be worth a try

[pastel willow]

does preworkout help for this?

[fleet stump]

you cracked it my dude. I haven't taken my multi vitamins for the past 3-4 days

[fleet stump]

I inject enough caffeine in my body as is brother

[onyx flint]

Also potassium

So get those bananas in

[fleet stump]

LMFAOOO

[pastel willow]

i sometimes get foot cramps when i do squats

[fleet stump]

I was JUST going to the MK

[pastel willow]

like under my sole

[fleet stump]

I know this feeling

[pastel willow]

then i just think i am not hydrating enough

idk tho

[fleet stump]

I think the only way I've been able to get over it is literally to just power through

Incline walks got me acclimated to the feeling of the soles hurting

It stings randomly but it gets better after time. Not enough calluses I think

[pastel willow]

[onyx flint]

Meanwhile there’s me with knee pain during squats unless I use straps lol

[pastel willow]

oh damn that sounds weirrrddddd

but u def lift more

[fleet stump]

Ah fuck I can't deal with knee pain

[pastel willow]

i lift like 25 pounds on a bar bell for squats

[fleet stump]

Yeah you've been doing 2 plates at like 150lbs which is basically almost your body weight @onyx flint

[onyx flint]

I have minor flatfoot so that could relate to it idk

[onyx flint]

Lol I’m not at 2 plates for squats yet

Just under 200

My max is 205 I think

[pastel willow]

how many reps yall do at such high weight?

[onyx flint]

I do 5x5 now

[fleet stump]

5-6 is recommended for power days and 8-12 for hypertrophy

[onyx flint]

DL is 1x5+ tho

[pastel willow]

5x5 is a lot still for 200 FUCKING POUNDS

[onyx flint]

Because im fuckin gassed afterwards

[onyx flint]

5x5 is actually 5x5+ for me since last set amrap

[fleet stump]

I do 4x6 but the first set is always 50% of my normal max

Let's you get warmed up and no injuries

[onyx flint]

It sounds like a LOT but for squat most people can def squat 135 once they get form down without much practice

[pastel willow]

damn these combinations are getting weirddd lol
the usual i see is like 3 sets of 12 reps

[fleet stump]

Yeah hitting that first plate is pretty easy regardless of weight

[onyx flint]

Except for ohp lmao

[fleet stump]

That's for people that don't know how to lift for bodybuilding lmao

[pastel willow]

the thing is i do a group session and they do reps on a songs beats

so to catch up and do it fast with good form, i do it with decent reps

[pastel willow]

yeah lol im super new

[fleet stump]

3 sets of 12 is only for hypertrophy and why tf would you squat for hypertrophy when you can do isolation exercises

[onyx flint]

Honestly that kinda stuff will hold you back if you’re new to the gym

You need to go at your own pace

[fleet stump]

Slow and steady are my hallmarks

https://www.muscleandstrength.com/workouts/phul-workout

This is what I used to do

I augmented this heavily for myself but it's still really effective

[onyx flint]

Yeah pick a program like PHUL or PPL and just go for it

If you wanna be really fuckin strong you can try gzclp too

But that shit gets brutal when the weights get high enough

[fleet stump]

First year is really just figuring out how your body works with these weights

[onyx flint]

3x10 deadlift lmfao

[fleet stump]

3x10 deadlift?!

Tf

[onyx flint]

For reps not weight

But when you linearly progress you start hitting 150lb deadlifts for reps and Jesus fuck are those brutal

[fleet stump]

Lmao I could never smash more than my usual 6 on my max weight tbh

[pastel willow]

when u say this
you mean 3 sets and 10 reps right?

[pastel willow]

will give it a try

[pastel willow]

[onyx flint]

Like my first gzclp cycle was great I loved it

But the second one just was pain

I switched halfway through to PPL

Oh yeah @fleet stump there’s 3x10 squat too

This was my last DL session on 2nd cycle before I gave up on that program

I felt like I was gonna fuckin die

[pastel willow]

wait how u track this stuff?

an app or something?

[onyx flint]

This is the boostcamp app

Great app highly recommend

[fleet stump]

Lmfao at the 3x warm up

At 85% that ain't a warmup tbh

[onyx flint]

Yep lmfao the warmups were already getting me gassed up before the working set even started for the 3x10s

[fleet stump]

I'd die if I had to do what is effectively 6x10 every workout lmao

Today is legs too and I'm considering just skipping it and heading to chest/traps/tris

[onyx flint]

Yep it’s only bearable when you’re starting off and have low enough weights for the high rep sets

Once you hit high enough weight shit is basically cardio

[fleet stump]

Honestly if you kept the low weight and scaled hella slow, I can see it as a nice 2nd leg day for toning

[onyx flint]

Yeah I feel like the linear progression for the high rep sets were way too fuckin fast

[fleet stump]

But I'd have to take a rest day right after and regret it until the next week

[onyx flint]

It basically was same rate as the high weight ones

[fleet stump]

Why linear progression? Was that built into the plan?

[onyx flint]

Yeah it’s in the name GZCLP, as in GZC Linear Progression

GZC is the Reddit username of the dude who created it

It’s got a lot of good stuff don’t get me wrong where you had a mix of power and hypertrophy with t1 (high weight) and t2 (high reps)

But the fact that both progressed same rate meant you got in the situation I did where your high rep deadlift / squat were maybe like only a plate’s weight behind your fuckin 5x3+ high weight sets

[fleet stump]

GZC is probably some CrossFit god that decided to puke out a plan. It's easy for the plan to be okay, really hard for it to be just right

[onyx flint]

Nah he’s actually a professional power lifter and lots of people swear by his programs

He’s got a very good intermediate program iirc too

Could also be the app miscalculated starting weights for high reps too idk

[fleet stump]

I need something that I can switch to from my program tbh. I keep missing triceps from my workouts because I hit biceps the same day

[fleet stump]

Any intermediate plan you rec?

@outer smelt chime in too homie

[onyx flint]

For both hypertrophy and strength

Or just hypertrophy

[fleet stump]

Both

Size and toning simultaneously is what I'm leaning towards rn

[outer smelt]

Tldr me

I'm still in bed like half awake

[onyx flint]

Honestly check out the Boostcamp app they got a shitload of programs now

Most are free

[simple kelp]

I just showered

[old parrot]

you can get caffine free

[fleet stump]

Facts

[abstract frigate]

Hell yeah 1 more week and I can start running again

[onyx flint]

I try to avoid pre workout unless it’s really late in the day or I barely got any sleep

[fleet stump]

I never use pre

Just seems pointless

I'm already pumped when I get to the gym

[honest plank]

Don't do pre

Just take caffeine

All other ingredients are actively bad for you

[simple kelp]

Wat

[fleet stump]

Anyone know much about ashwaganda or whatever it is

[honest plank]

I saw the Jeff Nippard YouTube video on it so I basically conducted the stufy

[fleet stump]

Can y'all tell me like 3 benefits of leg day beyond chicken legs?

I'm tryna motivate myself to not skip leg day

[wide plume]

Somebody hits on ur wife, u have a powerful front kick

[humble bolt]

bigger ass

[honest plank]

Leg day helps your upper body

[humble bolt]

But really it’s great foundation for your frame. I mean back and core are #1

[fleet stump]

Already double cheeked up

[fleet stump]

Heard this was false tho icl

[pastel willow]

well technically everyone is double cheeked

[onyx flint]

Health

[fleet stump]

Having a great back is nice icl

[fleet stump]

How so?

[simple kelp]

Btw i stopped whey

I dont get breakouts anymore

[onyx flint]

It’s been like a week no

[honest plank]

Try vegan

Protein

[outer smelt]

Whey dn

[outer smelt]

Did you also cut out milk?

[honest plank]

Who tf just drinks milk

[outer smelt]

Or still have milk occasionally?

[simple kelp]

Yes. Not fully. I sometimes eat sweets that have dairy stuff

[pastel willow]

i have milk with tea

[simple kelp]

Ye

[outer smelt]

Mf doesn't eat cookies

[pastel willow]

and smoothies

[honest plank]

Yeah with like random shit

But not just drink milk

[outer smelt]

I'm wondering if breakouts are from milk or from protein

[honest plank]

Probably from milk

[outer smelt]

Time to test

[pastel willow]

my first fb password was milkmilk

[outer smelt]

Everyday, drink 10 gallons of milk

For 1 week

If no breakouts, we know it's not because of milk

[honest plank]

Y'all ever heard of super squats

[outer smelt]

No

What's a super squat

A squat that's ass to grass?

[simple kelp]

do u have reccs

[honest plank]

Lifting book from the 80s that told you to chug milk for gains

[honest plank]

Nah tbh I tried like 3-4 and they were all pretty terrible tasting

[simple kelp]

i want a vegan protien thats well researched

[honest plank]

You can try the more isolated whey idk

[simple kelp]

idc abt the taste

[honest plank]

Wdym well researched

They all give protein

[simple kelp]

i mean wghats the vegan industry standard protein

[honest plank]

Like essential amino acids?

[simple kelp]

yer

[honest plank]

Vegan is usually like a blend

I tried egg white protein, shits garbage tasting

Like actually made me want to throw up

Others tasted bad this was inedible

Orgain is the most popular one on Amazon, it's fine but mid tasting

It used soy and pea blend I think

[onyx flint]

Orgain is ass

I used that for the longest time

You had to mix it with mad shit to make it any good

[honest plank]

Ass in terms of taste

Yeah looking at a few vegan seems like it's almost all pea protein

[outer smelt]

Fuck peamilk

[honest plank]

I also tried bone broth protein, that was kinda weird

[outer smelt]

Anything pea is off the table after peamilk

[honest plank]

Peas taste great

[outer smelt]

Peamilk is the most rancid ass shit I've either had

[honest plank]

Have u never had actual peas?