I had pea in like pot pie
#CS Fitness Homies
honest plank
I didn't know what pea milk was until you told me
outer smelt
So now I advised peas
honest plank
But yeah you can find more pure stuff rather than blends and try it out
Oh yeah I tried hemp protein
That shit was interesting
Better than orgain I think
old parrot
MYprotein has a really good Black Friday sale out
if you spend $100 or more it’s 50% off your entire order
I got 200 servings of Creatine for $55
Absolute steal
And I got 240 servings of protein powder, which was like $100 something
outer smelt
i got 10 lbs of whey for like $60 with iherb
fleet stump
@onyx flint cranked out legs today
I decided to just yolo it
So I hit my 5 rep maxes for 4 sets
Deadlift, Squat, lunges, standing calve raises
And then a 5min sprint + 5 incline walk
No abs today icba
onyx flint
deadlift on leg day???
fleet stump
deadlift on leg day???
Deadlift is for legs? 
fleet stump
See it's mostly lowerback and glutes
And then thighs and upper back
Makes sense tbh because it's compound
Idk it just makes sense to do squat and then deadlift
Two really heavy compounds work well together for me
onyx flint
yeah romanian is when you start at the top
fleet stump
Oh
Hmmm
My form must be off
Sometimes I do romanian and sometimes not
No wonder my deadlift gains suck
onyx flint
so you would pull bar to top and then when you go down you dont hit the floor like a standard dl
you stop slightly below knees
fleet stump
so you would pull bar to top and then when you go down you dont hit the floor li...
I've always thought whether or not I should be slamming the floors
Can't find the balance since I only get gains from really heavy weights now...
onyx flint
if its a shitload of weight dont be afraid to hit the floor hard
but try to control as much as you can
i'd say tho dont drop it unless you really lost grip completely
onyx flint
OHP going up 
pastel willow
Gluteus Maximus
pastel willow
i do this every time i got to jim
fleet stump
i'd say tho dont drop it unless you really lost grip completely
Grip has been good actually
Forearms have gotten bigger
abstract frigate
We go jim
onyx flint
Best day
pastel willow
jim done
pastel willow
i fucking love back excercises
onyx flint
i fucking love back excercises
A man after my own heart
fleet stump
i fucking love back excercises
I love arm exercises
also guys should I be doing abs everyday?
abstract frigate
also guys should I be doing abs everyday?
Yeah
fleet stump
Uh idk I try to do core most of days but I’m a runner so I kinda need it
That makes sense
Core is necessary for everything tho
So yeah I'll def do more core
abstract frigate
Yeah so imo no harm in doing extra
simple kelp
also guys should I be doing abs everyday?
U need to workout ur spine bro
fleet stump
U need to workout ur spine bro
How bro
simple kelp
Back workouts
honest plank
Squats
abstract frigate
I do squats and DL
You mean DN?
honest plank
Erectus spinae is the most spinely muscle
You can try hyperextensions but that's basically pretty similar to deadlift
outer smelt
also guys should I be doing abs everyday?
I used to do it during "rest" days
old parrot
I used to do it during "rest" days
That’s what I’m doing
simple kelp
I used to do it during "rest" days
Rest day supposed to be u chill at home
Like a rat doing nothing
outer smelt
no pain or gain
pastel willow
is rest day also cheat day?
simple kelp
Fuck
Jim closes 6 today and closes tmrw
Amid thanksgiving break
Im BOUT TO LOSE GAINS
pastel willow
incoming_500_pounds
pastel willow
Looks like y'all doing abs for the rest of the week
no i got dumbells at home
12 pounds each with adjustments
abstract frigate
Jim closes 6 today and closes tmrw
The outdoors is our Jim
pastel willow
i love centeal park
outer smelt
pastel willow
i did home jim today.
jim is making me super happy
do the returns diminish as u do jim regularly?
onyx flint
do the returns diminish as u do jim regularly?
After a year or so iirc
pastel willow
After a year or so iirc
noooooooooooooooooooooooooooooooooooooooooooooooooooooo : (
i just mean the feeling
onyx flint
Oh the pump is forever
pastel willow
i dont care about the build returns
onyx flint
It’s just the gains that diminish
abstract frigate
Oh the pump is forever <:thanos:762093359061139497>
I don’t get that. I get bored
Like
What do you feel
onyx flint
If you wanna get a better pump you can also try non stim pre workout
pastel willow
It’s just the gains that diminish
good tahts fine for me
onyx flint
Which I just discovered yesterday
And may start using
Because I love the extra reps pre workout let’s me do but I don’t wanna kill my heart off the caffeine
onyx flint
Gorilla Mode Nitric Stimulant Free Pre-Workout – Best Tasting and Most Effective Stimulant Free Pre-Workout / Massive Pumps · Vasodilation · Power / 710 Grams (Jungle Juice) https://a.co/d/4cWxltu
I’m looking into this
honest plank
Bro just get caffeine pills
honest plank
Rob in his supplements phase smh
onyx flint
I want pre workout endurance without caffeine
Because I’ve def noticed the days I use pre I can get more reps in
Also this shit seems really legit, Derek has like an hour long video breaking it down
honest plank
Placebo + no caffeine + no research + bro science + who's derek
honest plank
Oh so the guy who's making money off of it is saying it's good
Idk man probably at least mildly effective u do u
onyx flint
He literally breaks down in detail each ingredient and has like studies and shit
The video is 1:17:00 long
honest plank
I only take fitness advice on YouTube from dom mazetti
onyx flint
The only complaints I’ve seen on gorilla mode is that it’s more expensive than buying all the ingredients yourself and making it yourself
But that’s too much work so I’m willing to pay the premium
old parrot
Placebo + no caffeine + no research + bro science + who's derek
bruh what
that’s not even true
there’s research on preworkout
there’s even research on subjects randomly being given a placebo pill vs actual preworkout
and preworkout has shown to increase performance
Plus preworkout is more than caffeine, there’s other stuff in there like beta alanine thts been shown to also improve performance
honest plank
Caffeine
But yeah I was joking there
Beta alanine for long term cardio stuff
Like marathons
Afaik
old parrot
Beta alanine for long term cardio stuff
Also high intensity workouts
honest plank
It's the lactic acid preventer right
old parrot
I’m not sure
honest plank
it has to be long enough so that you actually build lactic acid which only like 20min+ sustained cardio does
Well idk that's what I heard
Caffeine carries pre workout imo it's like 90% of the effect
old parrot
it has to be long enough so that you actually build lactic acid which only like ...
I mean I don’t know this, and I don’t think it’s that relevant
I think what’s more relevant is that there are studies done that’s who preworkout is effective
Even stim free
onyx flint
Holy shit I made the mistake just now of trying to look at my knees while squating to see how I’m holding them and I got lightheaded
Gotta keep chest and chin up
outer smelt
no mirrors at jim?
onyx flint
Well it was more to gauge angle / foot placement I guess
I should clarify this was mid descent too not like while unracking
If I got lightheaded while unracking I’d prob call it quits for the day
outer smelt
might've needed more water
onyx flint
Could be
outer smelt
more water allows you to have more tension in stomach
drink more water my hydrohomie
onyx flint
When I keep chin / chest up I don’t have the issue
It was only when I briefly looked at knees
pastel willow
home jim today
teal phoenix
It was only when I briefly looked at knees
i still have to go see the doctor for my knee injury.. it's not gettng better
kind stump
i fucking love back excercises
i am also a back enjoyer
onyx flint
Aight finally got back home after thanksgiving time to go Jim
abstract frigate
i destroyed a fricking rice biryani today tho<:floosh:775048367969402880>
Who asked
pastel willow
hopefully the workout cancels the rice
onyx flint
hopefully the workout cancels the rice<:floosh:775048367969402880> <:dogesmile:9...
Bulkin season
pastel willow
Bulkin season
nooo i wanna loose weight
im 73kgs rn, want to be 65kgs
i cant fucking control myself when i have outside food near me
outer smelt
you got this
i need to move first before I jim hard
I'll keep yall updated when that happens
teal phoenix
i cant fucking control myself when i have outside food near me
wondering if is hould cut before trying to bulk again
fleet stump
Fuck I've been on a "rest day" for 3 fucking days
Yikes
Alright BIG CHEST DAY TODAY
Yeah something about them double rest days man
fleet stump
Nice!
I almost died on my leg day
Looked at myself in the mirror on descent too long
Started to see the light
onyx flint
Dude I almost fainted when I looked at my knees during descent
Like I felt light headed
fleet stump
Yeah chin up or something right
fleet stump
Lmao wacky
onyx flint
I just glanced at my knees for a quick sec because I wanted to see if I was properly setup but I should’ve def done that before the descent lol
fleet stump
Dude you didn't take a rest day?
onyx flint
Huh
I do pplr
So yesterday was rest day
Or rather thanksgiving
Forgot today is Saturday lol
The light headed squat thing happened on Wednesday
fleet stump
Forgot today is Saturday lol
Yeah I've been off for 3 days now lmao
onyx flint
I took a 2 day rest last week (Sunday off) so I didn’t wanna do another one so soon
simple kelp
We go jim
onyx flint
do you go to the jim to do r?<:floosh:775048367969402880>
Nah that’s jim free day 
simple kelp
Fuck leg day man
abstract frigate
Update nvm I caught a cold
fleet stump
wtf bro
abstract frigate
Hell yeah
fleet stump
Always cut with your knuckles
simple kelp
Mf needs to go to doctor
kind stump
Rest day cuz i barely slept
sleep = gains
simple kelp
honest plank
New Dom mazetti vid dropped
simple kelp
Oh word
fleet stump
Jeff nippard goated fr
pastel willow
fuckkkkkkk i feel so lazy todayyyyyyyyyyyyyyyyyyy : (
fleet stump
Anyone's body got like this roaring feeling like it just feels more athletic than it used to be?
abstract frigate
Anyone's body got like this roaring feeling like it just feels more athletic tha...
yeah after every long run
outer smelt
fuckkkkkkk i feel so sexy todayyyyyyyyyyyyyyyyyyy : (
outer smelt
Pog
outer smelt
no
simple kelp
we need to creeatre new thread that branches off some other channel where u can post gifs
onyx flint
we need to creeatre new thread that branches off some other channel where u can ...
oh fucks sake kirb disabled gifs again
abstract frigate
https://tenor.com/view/cbum-gif-26456572
PALLAS
old parrot
The knee pain I was having during leg extensions is gone finally
pastel willow
bro these chest excercises dont make my chest sore at all
wtf
all i feel is soreness in my arms when i do fly press and chest presses
atleast my chest has a decent shape rn, but i think i am doing something wrong
onyx flint
Checking out office gym rn
Not bad at all
We got 4 squat racks and enough benches to use them as bench racks, 4 deadlift mats, 1 big cable machine
honest plank
all i feel is soreness in my arms when i do fly press and chest presses
Probably bad form and lack of mind muscle connection, for flies you might be moving ur elbows, you're not supposed to bend your elbows or move your arms at all, just your shoulder, for bench could be lots of different possible reasons
onyx flint
More than what my jim has
Bro wtf are these lat pull-down machines, 150 feels like 200 or some shit
My home gym must have a shitload of assistance or something lol
onyx flint
bro these chest excercises dont make my chest sore at all
Do chest exercises that are more isolated if you wanna feel it in your chest more
Like cable/db flies
onyx flint
More than what my jim has
The only thing with the office gym is there’s no leg presses and no smith machines so I’m gonna have to get real creative
Granted no smith machine is great imo
I might need to do trap bar squat
Or barbell hack squats
pastel willow
Probably bad form and lack of mind muscle connection, for flies you might be mov...
makes sense
onyx flint
Was planning on using it for a bootleg leg press lol
honest plank
Do chest exercises that are more isolated if you wanna feel it in your chest mor...
Ya he does flies
onyx flint
We have one of those padded squat barbells so I think that could be useful for calf raises
onyx flint
Just squat
I do both
onyx flint
Leg day for me is 5x5 squat, 3x8-12 Romanian DL, leg press 3x8-12, leg curl 3x8-12, calf raise 5x8-12
I’ll prob try either hack squat with barbell or trap bar squat
That’s gonna be a bitch after Romanian tho
Home gym is actually pretty cheap
honest plank
Do front squats
onyx flint
The issue is space lmao
pastel willow
onyx flint
We have almost identical ppl i think except my pull I alternate between dl and row and push day I rotate between bench being high rep and ohp being high rep
Ppl is goated tho tbh
honest plank
What if u just did super squats
onyx flint
Do front squats
I might actually do cable front squats
I wish this fuckin channel had pic permissions
I feel like that’s a pretty good sub for leg press
honest plank
Nah just do squats
honest plank
Do front squats
onyx flint
I’d rather not do a compound right after Romanian DL lol
But cable front squats basically look like a leg press just upright it seems
My goal is to sub in as close to leg press as possible
Trying to not throw too much a wrench in my routine ya know
simple kelp
Lmao
honest plank
Y'all privileged ass with ur leg pressachines and your cables and your lat pulldowns and your sled machines and your pre-workout
honest plank
I'm vibing with my single Olympic barbell
simple kelp
We go jim
old parrot
all i feel is soreness in my arms when i do fly press and chest presses
Try stuff like a flat or incline machine press
or other machines that target the chest
You probably don’t have good form when doing them that’s why
but with more stable movements like machine press your arm path is already controlled so it’s alot easier to not fuck up the movement and to ensure your working the chest
It’s why I love the machine press, my arent arms great stabilizers during dumbbell presses, so removing the need to stabilize is great for me
honest plank
Well you need to practice or you will never get better
abstract frigate
Didnt do shit
Lmao to be expected
humble bolt
Lmao to be expected
What’s that supposed to mean
abstract frigate
What’s that supposed to mean
Man enters Jim 30 min before it closes.
humble bolt
Man enters Jim 30 min before it closes.
Crunch time
abstract frigate
Crunch time
Tell that to this asian simp
honest plank
Bro just shorten your rest times
The secret third way to linearly progress besides reps and weight, that big fitness doesn't want you to know about
onyx flint
honestly facts
honest plank
Some people say deadlifts are for leg day, some people say deadlifts are for back day, I say there for another day.
onyx flint
Some people say deadlifts are for leg day, some people say deadlifts are for bac...
Deadlifts are for pull day
pastel willow
Try stuff like a flat or incline machine press
yeah i think its my form
honest plank
Nice
old parrot
WE GO JIM
onyx flint
Leg day boyos
I just realized we don’t have a leg curl machine but I’ll just do single leg cable curls
Squats went well tho, did my last set (amrap) without wraps and I actually didn’t have any more knee pain
So I guess I just had to warm up?
pastel willow
home jim
languid lion
JIM
old parrot
WE GO ARM + ABS
honest plank
Bro
I just added 50lbs to my squat
As a goof
And I did 5 reps
I usually do 8-12 rep sets tho but still
abstract frigate
I just added 50lbs to my squat
That’s hell a good
honest plank
It was pretty much my old working set weight before I stopped for a while
So maybe I'm closer to where I was faster than I thought
pastel willow
yo anyone has that house playlist that they play at the gym
trying to re-create the environment at my house
pastel willow
Is that close enough
kinda? lol
needs more house imo
his playlist has more rock and some 90s songs i dont listen to
i just skimmed through them tho
honest plank
Idk I like silence
languid lion
Face pullers 
onyx flint
Face pulls feel good
honest plank
Any tibialis raisers
@onyx flint what's ur tib
You aren't a real lifter unless you have a .4x bodyweight tib raise
Either a 4 plate tib raise or a 2 plate neck extension
onyx flint
The fuck is a tib raise
pastel willow
https://youtu.be/bEv6CCg2BC8 @onyx flint
arent the knees supposed bend in a way that is causes a ~90 degree bend with the legs?
onyx flint
https://youtu.be/bEv6CCg2BC8 <@281561578908680192>
arent the knees supposed ben...
No actually you want a 45deg angle I think
Oh wait you mean the ass to grass
That’s a personal preference
You can have your legs parallel or go all the way down it doesn’t matter
onyx flint
I just got out lol
pastel willow
pastel willow
man my knees were mooooooooooooooooving during todays squats
couldnt ground myself properly
honest plank
You can have your legs parallel or go all the way down it doesn’t matter
It needs to be at least parallel
Also ass to grass will reduce the number of weight you can do
Significantly
honest plank
man my knees were mooooooooooooooooving during todays squats
Do u brace/breathe properly
onyx flint
It needs to be at least parallel
Well yeah
pastel willow
Do u brace/breathe properly
yeah maybe not
went to the jim after a long time
was doing home jim so was more self paced
honest plank
Did you remember to yell lightweight before your sets
pastel willow
Did you remember to yell lightweight before your sets
bro i am such a noob i dont even know if u trolling or not
i think u trolling
honest plank
onyx flint
Did you remember to yell lightweight before your sets
The more you sound like an orangutan the lighter the weights feel
Also if you sound like you’re dying
abstract frigate
Recovery is slow and painful bois
pastel willow
https://www.youtube.com/watch?v=aRz0QZc8TDE
old parrot
WE GO JIM
fleet stump
Jim progress has slowed to a crawl 😔
Today is upper hypertrophy my favorite day so lfgggg
Any advice on creatine if y'all used any?
@humble bolt @outer smelt @onyx flint
onyx flint
Any advice on creatine if y'all used any?
Lol I’m considering using non stim pre workout that has creatine in it
The more plates more dates one
fleet stump
Lol I’m considering using non stim pre workout that has creatine in it
Yeah see idk if I want that extra caffeine since I already drink coffee
onyx flint
Yeah see idk if I want that extra caffeine since I already drink coffee
No stim = no caffeine
This the shit I’m considering
humble bolt
Jim progress has slowed to a crawl 😔
Oh, progress… how has it slowed?
fleet stump
Oh, progress… how has it slowed?
No rep or PR increase in two weeks
humble bolt
Also remind me how long you’ve been lifting again? If < 1 year you shouldn’t be near peaking yet idt
fleet stump
Also remind me how long you’ve been lifting again? If < 1 year you shouldn’t be ...
Total time idk but yeah consistently since recent it's been just under a year
Got up to 300 on the bench
Legs lagging behind but still catching up
Idk why but these past two weeks I've been feeling less muscular? Idk I just feel flabby and weak
And it directly takes effect on the bar
outer smelt
hi
outer smelt
Any advice on creatine if y'all used any?
no, I have not used creatine when I was a jim bro
honest plank
Any advice on creatine if y'all used any?
There's not much to say, it's not a serious drug or anything, just take it regularly
Some people load up with like 4x dose when starting but that's not needed
I'm pretty sure creatine as pre doesn't do much, as opposed to just taking it any other time
fleet stump
Some people load up with like 4x dose when starting but that's not needed
What's the recommended dose?
I'm like 200lbs and 6'1
honest plank
It's 5g a day no matter what weight
It's pretty loose because it doesn't affect you much, at worst you pee any excess out
outer smelt
looks like weight is the only factor
?
But 5 grams is the most-studied dosage, and the dosage linked with the benefits most people are seeking from creatine usage. It's also the size of the scoops in most creatine monohydrate products!
honest plank
It takes a few weeks on creatine to get the effects and they say in the first week or so up the dosage to like 20g and you don't have to wait so long
Your pee will be very yellow even if you drink a lot of water and blood tests may report too much creatinine meanwhile
This might be bro science tho idk
fleet stump
This might be bro science tho idk
Reading on the self reports it seems like it dehydrates the fuck out of you
onyx flint
You need to drink a shitload
fleet stump
So I guess it's good that it indirectly makes me drink more water
fleet stump
https://gorillamind.com/products/gorilla-mode-nitric?variant=39523772563501
Honestly tho bud this seems a bit expensive no?
onyx flint
Honestly tho bud this seems a bit expensive no?
It is but you should watch the product breakdown
This shit gives crazy endurance and pumps
Like it’s not just creatine
honest plank
Why did he decide to put creatine in a pre tho
fleet stump
Does that translate directly into gains? Or just feel good because pumps have been kinda misdirectional for me
abstract frigate
Does that translate directly into gains? Or just feel good because pumps have be...
El YOGi
fleet stump
Why did he decide to put creatine in a pre tho
It's not strictly pre apparently since there's no caffeine
honest plank
It's supposed to be taken pre workout
onyx flint
Does that translate directly into gains? Or just feel good because pumps have be...
Well I’m planning on using it mainly for the endurance
The pumps are a bonus
honest plank
He's just trying to upsell you in the creatine probably idk
fleet stump
The pumps are a bonus
Do you feel like you've plateaued recently?
onyx flint
“With Gorilla Mode Nitric you can expect a massive increase in nitric oxide (NO) levels, vasodilation, intracellular hydration and as significant of a boost in muscle strength and endurance as you can get from a legal non-hormonal pre-workout. This product is maxed out from all angles.”
onyx flint
He's just trying to upsell you in the creatine probably idk
He has a full hour video breaking down each ingredient one by one and explaining its purpose
It’s not like your usual snake oil salesman
honest plank
What timestamp is creatine
outer smelt
isolate on the "cheap" if you want it
https://slickdeals.net/f/16280755-2-ct-5-lbs-dymatize-iso100-hydrolyzed-100-whey-protein-isolate-various-8-ct-12-oz-celsius-sparkling-energy-drink-109-28-free-shipping
honest plank
Most people take creatine with their whey/protein supplements
onyx flint
What timestamp is creatine
He’s actually got a full table of contents pinned in the comments there several parts where he talks about the creatine
honest plank
It will improve your climbing most likely lol
It's just generally good
He's just saying creatine good not why it should be in pre
honest plank
No it helps with endurance and general performance
Very little direct impact on size
But stronger = lift more = bigger muscle
onyx flint
https://m.youtube.com/watch?v=iFlmwQXBs6U&t=4495s here’s the conclusion where he talks about the main things to expect from the pre
If you want a TLDR
honest plank
He’s actually got a full table of contents pinned in the comments there several ...
Yeah he just says it's good he includes it in pre for funsies/to upsell you/so you don't have to buy it separately, but I and I thought most people took creatine with their protein supplement not their preworkout
onyx flint
I think the thing with creatine is it doesn’t matter when you take it
So most pres just include it
The only complaints I’ve seen about GM nitric is that it’s cheaper to buy all the ingredients yourself so if you wanna do that you can but then you have to make sure all the dosages are correct and stuff
honest plank
Idk when you decide you don't want to take pre one day it's kinda inconvenient
Cuz now you don't have creatine
onyx flint
I mean I want the pre endurance lol
If you do wanna get off the pre in the future for whatever reason you can keep taking creatine
honest plank
Yes but the point is that the pre has everything
So you don't need to buy any ingredient separately as you said
But then if you just don't feel like doing pre one day
onyx flint
Yeah I mean it’s like a one stop shop for endurance / pumps
honest plank
You miss your creatine
onyx flint
But then if you just don't feel like doing pre one day
But since there’s no caffeine there’s no reason to not take it
Like normal stim pre you have valid reasons to not take it
honest plank
On rest days too I guess
honest plank
But since there’s no caffeine there’s no reason to not take it
He also advised cycling off the pre in the vid you linked lol
honest plank
Might be wrong tho
Pretty sure it's wrong, most studies just have people spam creatine every day because why not
fleet stump
How does it help with hypertrophy?
onyx flint
So basically you take pre and when you cycle off just take creatine
Seems pretty simple to me
honest plank
You lift better and lifting better helps with hypertrophy
fleet stump
Like a type of protein kinda
I'm reading folks on Reddit that take creatine, they do cycles since they build up tolerance
Ymmv on Reddit ig lmao
honest plank
Sounds like some bro science ngl
But idk iirc studies just have people spam creatine every day for a long time
fleet stump
I forget I can just read peer reviewed research papers
honest plank
Finna cycle off proteins for a week gotta build my protein tolerance
fleet stump
The implication that creatine is a nutrient is that it can come from food right
What kinda food got creatine lmao
fleet stump
Chicken thighs?
honest plank
Yeah Google is just listing off various meat products like chicken and beef
fleet stump
Huh that's interesting
I guess an isolated powder would help in that case
Must be super low dose in nature
onyx flint
I think creatine is like red beef and fish iirc
kind stump
Any advice on creatine if y'all used any?
5g a day everyday itll saturate your muscles in a few weeks
take whenever u want throughout the day if you miss a day no big deal
jade fiber
I think creatine is like red beef and fish iirc
What makes it unhealthy?
Heard that it was pretty bad to regularly consume
honest plank
Red beef because high fat or carcinogen or smthn idk
old parrot
Any advice on creatine if y'all used any?
yes take it
it’s great
One of the most well studied supplements
It’s safe too
old parrot
Aight will do
Actually if you have kidney problems you might not want to. I’ve heard that people with kidney problems shouldn’t take it
outer smelt
old parrot
<:CatStare:904270643875430411>
STOP IT
fleet stump
Actually if you have kidney problems you might not want to. I’ve heard that peop...
I'm getting a health check up soon
So I'll test it all so I can be more cognizent of my body
Google healthcare has free annual checkups iirc
honest plank
I'm getting a health check up soon
Unlikely you have any such liver condition if you are unaware of it
Liver affects pretty much every drug ever
fleet stump
https://www.instagram.com/reel/Cjq0Xdtp3uZ/
Ah fuck
My DL has been hurting lower back recently
I actually only feel DLs on my quads, a bit of glute and lower back
outer smelt
Honestly, idk why people don't do more RDL
fleet stump
Honestly, idk why people don't do more RDL
Me building my wife an absolute nutty cake building program honestly just consists of RDLs, Bulgarian split squads and hip thrusts lmao
Do a bit of obliques for the waist, and good incline walks daily
Wife already peak genetics and looks like a goddess, but I like that she's next to me in the gym
fleet stump
Honestly, idk why people don't do more RDL
RDLs are just for the ass tho right
Like barely any back action
sometimes you can feel it in the hamstrings but I think that's wrong right
outer smelt
Yes
But there are other excerises that you can do for back
I think that bb rows/any row is better for the back than DL
fleet stump
I think that bb rows/any row is better for the back than DL
I've added in the Pendlay row
Fantastic back workout
outer smelt
Yee, pendlay row is good shit
But yeah, I typically didnt do DL unless jim crush is in the area
Magically chest day becomes DL day
outer smelt
honest plank
I gotta be more strict on timing rest periods
onyx flint
Same
fleet stump
I gotta be more strict on timing rest periods
I'm fucking all over the place on timed rests
I realized that I was killing my gains because I was just resting for like 30secs in leg power day
fleet stump
Leg day bois
Today is leg day for me too
onyx flint
Today is leg day for me too <:thanos:762093359061139497>
Decided to do kettlebell calf raises instead of a safety barbell because I realized taking up a squat rack for calf raises is moronic af
honest plank
Every day is leg day
abstract frigate
Every day is leg day
That is correct
fleet stump
Decided to do kettlebell calf raises instead of a safety barbell because I reali...
How to do calf raises with no barbell
Kettle bells don't go that high at my gym
I'd need like a 70 lbs kettle bell lmfso
onyx flint
I’m currently using 45lb ones lol
But we have one of those wooden angle boards
So I can increase difficulty without weight increase
onyx flint
I mean yeah if you don’t have an angle board that works
onyx flint
What the fuck is a tib raise
honest plank
Imagine training calves but skipping tib day
honest plank
Knee cushions
onyx flint
Rest day today
fleet stump
I've been skipping triceps for some reason
how often should I be hitting tri?
I do cable extensions and assisted dips
onyx flint
how often should I be hitting tri?
I do tricep cable pushdown and tricep extension during push day
honest plank
Gotta hit those tris, meanwhile tib be like
onyx flint
Bruh this tib shit has to be a meme
outer smelt
fleet stump
You don't hit tri?
I don't do PPL
I do an upper lower split
Both get split again into power and hypertrophy
UP/LP/UH/LH/Rest
Splash some ab work for like 5-10mins everyday on top and a 10min incline walk for health
Just been missing tris idk why
outer smelt
do some skull crushers
fleet stump
Hmm
honest plank
Bench works out most of your tris
But yeah think of all the muscles in your body and which don't get worked by you, chances are it's like neck, kegel, and tib
onyx flint
UP/LP/UH/LH/Rest
Do you workout weekends?
outer smelt
You should for the gains
Chest/shoulder/biceps
Back/triceps
Legs
Repeat
Cardio/yoga/stretching/rest
onyx flint
I think im gonna go for nsuns next week since I wrap up ppl this week
Go for a 4 day M Tu Th F
honest plank
Ditch your calf raises for tib raises
outer smelt
honest plank
Maybe your knees will shake less during squat if you do tib raises
onyx flint
Bro what is with you and fuckin tib raises lmfaooo
Also @fleet stump I think imma do PHUL
But I’m gonna PU PL rest HU HL rest rest
honest plank
@onyx flint what's your neck extension one rep max?
onyx flint
Next you’re gonna tell me you do hip thrusts
onyx flint
<@281561578908680192> what's your neck extension one rep max?
No need for neck extensions when you listen to metal
honest plank
I did them once but it was painful and I don't want to buy a cushion
Same for zurchers
onyx flint
Why do you do such niche exercises
honest plank
To try them out lol
onyx flint
Same for zurchers
honest plank
But nah neck exercises legit
Martial artists and like football players do them
Prevents concussions
I remember as a kid in karate my sensei told me to strike his neck harder and then I did it as hard as I could and he didn't flinch
onyx flint
But nah neck exercises legit
Tell me you need neck exercises after listening to this https://youtu.be/DE7oZ9nVFB0
honest plank
It also adds size to your neck which apparently is sexy
@onyx flint u ever do a kegal
U ever listen to WAP
onyx flint
It also adds size to your neck which apparently is sexy
Legit somehow my neck has grown significantly since I did ppl
Idk how
honest plank
Nah
Tbh doing tris and calves is a waste of time usually imo, there's bigger fish to fry
honest plank
Bench covers tris for the most part and extra is for if you wanna be extra cool
Do you do any core stuff
onyx flint
I did before ppl but now honestly dl and squat has been enough
honest plank
And tib training is legit supposed to help your knees and you literally can't hit tib in any compound exercise
Except for like backwards sled pushes maybe
outer smelt
Next you’re gonna tell me you do hip thrusts
you dont do hip thrusts?
honest plank
Hip thrusts aren't even a very weird exercise
onyx flint
Yeah they’re tame compared to tib raises and zercher shrugs
honest plank
Do protein shakes taste better cold
onyx flint
Absolutely lol
abstract frigate
Leg day best day
honest plank
Every day is best day
honest plank
Every day is leg day
outer smelt
pastel willow
jim done
i feel good
outer smelt
nice
old parrot
Very good
honest plank
Man I can't do Romanian dls
Grip endurance I can't go more than like 8 reps
No tiredness in my legs at all at this weight, it's all my grip
pastel willow
how much u lifting?
onyx flint
No tiredness in my legs at all at this weight, it's all my grip
Do dead hangs or pinch block training
honest plank
Nah I'll do farmers walks
Maybe
Backwards farmers walks
To get some tib work
🙂
outer smelt
outer smelt
fleet stump
Do you workout weekends?
Yessir
fleet stump
<@203883440855187457> do you do RPE
I count it as RTF (reps till failure)
fleet stump
First day of PHUL
Fuck yeah dude welcome to the club!
Try to always stick to 0-1 RTF per workout if possible
Also bois I just maxed out the dumbbells for dumbbell flyes.. should I switch to cables?
onyx flint
Try to always stick to 0-1 RTF per workout if possible
Yeah so for my power days it’s all RPE9
I think my first week will be a bit of a calibration week where I figure out my RPE weights
I really like RPE for certain stuff like ohp
Where before I’d miss targets constantly
fleet stump
I think my first week will be a bit of a calibration week where I figure out my ...
One suggestion I'll give is adding face pulls, pull ups, hammer curls and neck workouts
onyx flint
But here I just need to make sure to lift enough weight where I have exactly one rep left
RPE makes sense since not every gym day you’re gonna be at your peak performance
fleet stump
But here I just need to make sure to lift enough weight where I have exactly one...
The issue that I run into with RPE is that it's too hard to measure day to day what your overload should look like
onyx flint
True
fleet stump
You should ideally be getting better in reps, weights or time progressively
onyx flint
I’m prob gonna try to stick to my usual linear progression and decrease weight for later sets if necessary
fleet stump
PHUL inadvertently makes you do A LOT of chests
I'd kick away lat pulldown for pull up too btw
Get a compound move instead of an iso
onyx flint
PHUL inadvertently makes you do A LOT of chests
Good for me lol
onyx flint
I'd kick away lat pulldown for pull up too btw
I might try swapping it on hypertrophy day
I do wanna get some lat pull-down in
onyx flint
Just train grip
onyx flint
You really shouldn’t be using straps in your first year imo
old parrot
You really shouldn’t be using straps in your first year imo
I heavily disagree if your training for hypertrophy
I would say it’s always better too
honest plank
Build grip strength
fleet stump
I heavily disagree if your training for hypertrophy
How does a strap help with hypertrophy? You're losing out on grip strength gains that in turn help you lift harder weights better -- giving you more hypertrophy
old parrot
How does a strap help with hypertrophy? You're losing out on grip strength gains...
The reason why, is if grip is a limiting factor in your excersies
for me I can’t train to failure or close to of my 2nd/3rd sets for lats and back usually because of grip strength
strap elimatws the limiting factor and allows me go get to failure or 1 rep away
fleet stump
Ahh makes sense
old parrot
How does a strap help with hypertrophy? You're losing out on grip strength gains...
Plus lifting greater load doesn’t matter for hypertrophy
fleet stump
Honestly maybe you can use straps in the interim but hang from the bar at the end of your sessions to build grip strength
fleet stump
Plus lifting greater load doesn’t matter for hypertrophy
It's either weights, reps or time. In this instance weights matter to hypertrophy because at the end of the day all we want is to send that signal to our muscles to produce more muscle tissue. I find it easier to do that by having weights that progressively get heavier, rather than loading up on reps
I like that my grip strength is getting better since it helps with pretty much everything
Also great for arm wrestling, fighting etc
old parrot
It's either weights, reps or time. In this instance weights matter to hypertroph...
Oh yeah I see what your saying
I just meant that all that matters is proving stimulus to the muscles, and that can happen at varying loads
old parrot
I like that my grip strength is getting better since it helps with pretty much e...
Also for me I notice my grip does get worked on still
cause I’m doing pull excersies
it’s just not a limiting factor anymore
onyx flint
it’s just not a limiting factor anymore
Did you try chalk at least
onyx flint
Bruh how you gonna use straps without trying chalk first
old parrot
Bruh how you gonna use straps without trying chalk first
I Never knew about chalk
plus straps help with forearms not giving out too
fleet stump
plus straps help with forearms not giving out too
Hmm I've always been a believer than each time your forearms give out, it gets a little better
honest plank
I don't lift heavy enough to need straps
I've only used for front squats because my form is bad or smthn
old parrot
Hmm I've always been a believer than each time your forearms give out, it gets a...
Definitely they do
fleet stump
Definitely they do
I added bar hangs on my upper days and boi does it make a difference after like week 2/3
My pull ups got +5 already
Deadlifts feel much better
Rows are actually targeting back not my forearms and the weird joint in your elbow
outer smelt
outer smelt
outer smelt
my back hurting<:sad_kermit:763192714085793853>
Take it slow
pastel willow
Take it slow
i was doing like 25 the week before that
thought i could jump to 30 this week
i think I can but just need to get more practice by muscle memory
old parrot
I added bar hangs on my upper days and boi does it make a difference after like ...
I might consider adding them to my next program
fleet stump
First time skipping leg day in a while
Feel so lethargic already
Smh
Imma hit upper hypertrophy today
LFG
fleet stump
My puny legs won't understand
abstract frigate
My puny legs won't understand
I'm telling you, it feels so good to use 3" shorts and actually look good on them
onyx flint
First time skipping leg day in a while
I skipped leg day to change to phul
old parrot
I should have just skipped leg day
I ended up leaving early, after my 3rd leg excersies, I was so tired
fleet stump
I ended up leaving early, after my 3rd leg excersies, I was so tired
Naw showing up is the hardest part man good job
I had a leg day like that
Apparently I wasn't eating enough or resting enough
I added in an extra rest day so now I'm resting 2 times a week
onyx flint
I added in an extra rest day so now I'm resting 2 times a week
You taking weekends off or nah
I’m gonna do PU PL R HU HL R R
old parrot
Naw showing up is the hardest part man good job
It feels good to know I tried
old parrot
Apparently I wasn't eating enough or resting enough
It’s definitely sleep and diet for me
I had 5 hours of sleep last night and like 6 the night before, so I was just tired as fuck in general
And I’ve been on a cut for while now, so I have less energy than normal
onyx flint
Dropped below 2 plates on DL since I’m doing for multiple sets now 
honest plank
Yes doing more means less weight
Bro y'all on your actual routines I just go gym and vibe and make shit up on the spot
onyx flint
Bro y'all on your actual routines I just go gym and vibe and make shit up on the...
Consistency is key
onyx flint
Bruh how long have you been lifting
honest plank
Idk I thought there were just bent over rows
onyx flint
How long you been lifting tho
honest plank
2 years but took a break after I got scoliosis
honest plank
Started again a few months ago
I used to have a routine where I did like my normal sets and then at the end do whatever I feel like
onyx flint
@fleet stump ok you weren’t kidding, all of hypertrophy is rpe 9 too lmfao
I thought they’d ease up to like rpe 6-7 for volume but nope
outer smelt
Sick
onyx flint
Sick
simple kelp
Sick
old parrot
Sick
outer smelt
pastel willow
do you do stationary* lunges or like walking lunges?
onyx flint
Stationary but I do both regular and reverse
Because there’s no leg extension machine
So ye back to back lunges suck monkey balls
outer smelt
rip
onyx flint
@fleet stump how do you feel about lunges
honest plank
I prefer riposte
abstract frigate
Lunges fuckin suck
pastel willow
how do yall find gym buds
onyx flint
You don’t need gym buds just don’t do 1rms
outer smelt
how do yall find gym buds<:floosh:775048367969402880>
go up to the biggest buffest bro in the jim
ask if they are using the machine on the other side of the jim while you playful and coy
then ask for a quick spot with 2x your max
oh i'm sooo glad I have a big strong MAN to help me
profit
pastel willow
You don’t need gym buds just don’t do 1rms
bruh i started excercing like 2 months ago💀
not doing 1rms
Just following the PHUL program
pastel willow
>oh i'm sooo glad I have a big strong MAN to help me
MAN
honest plank
Human spotters are actually terrible you gotta learn how to fail
You can fail deadlifts no problem, bench just get spotter arms, other lifts like squats and ohp you gotta learn how to fail safely on those ones
pastel willow
Human spotters are actually terrible you gotta learn how to fail
im worried i might break my arm or something
old parrot
honest plank
Yeah, you can get injuries if you don't warm up enough and try to lift something way out of your range
Not breaking bones but yeah muscle related
If you feel like it's not working, usually you shouldn't power thru it that hard and just fail the tep
onyx flint
You can fail deadlifts no problem, bench just get spotter arms, other lifts like...
Bench just don’t use clips lol
Nothing wrong with the weight drop of shame
It beats breaking your ribs
Squats absolutely use spotter arms tho
honest plank
Spotter arms for squats are the same as just dropping them on the ground
Wait actually I just watched a squatting with spotter arms video, have I been squatting without spotter arms for no reason?
Well there's about the same amount of danger if you fail high on a squat, and you still kinda have to do the same thing spotter arms or not
honest plank
Bench just don’t use clips lol
Wdym by this, I can't understand this sentence fsr
onyx flint
Wdym by this, I can't understand this sentence fsr
Dump weight if you fail
It’s less risky than the roll of shame
onyx flint
Well there's about the same amount of danger if you fail high on a squat, and yo...
The difference with spotter arms is you just drop it on the arms when you’re down and just go out from under it but if you’re going armless you gotta carefully drop it without fuckin up your back
honest plank
I thought you're supposed to just let it roll off your back and move your hands off the way and jump forward
(without spotter arms)
Actually yeah that makes much more sense
outer smelt
I thought you're supposed to just let it roll off your back and move your hands ...
No jumping
More like fast walk forward
pastel willow
i have never seen such beautiful form:
https://www.reddit.com/r/CrazyFuckingVideos/comments/znrufc/what_kind_of_pushups_are_these/?utm_source=share&utm_medium=web2x&context=3
onyx flint
i have never seen such beautiful form:
https://www.reddit.com/r/CrazyFuckingVide...
My guy a grasshopper
honest plank
Anyone do flexibility
outer smelt
honest plank
The sumo straight leg dl
simple kelp
I cant even see. Its nsfw
pastel willow
I cant even see. Its nsfw
i promise it wont be disappointing
pastel willow
ARE YALL PREPPING FOR HOT SWE SUMMER 23
simple kelp
W
outer smelt
W
old parrot
W
pastel willow
3 day break
then to jim on 24th
pastel willow
old parrot
languid lion
old parrot
gym experts I need help
I’ve been away from the gym for a week and won’t be back till Jan 1st
Cause I came home from uni a week ago and didn’t wanna buy a gym membership for just a week
should I still maintain protein intake, since I won’t be doing resistance training, I’m not sure if taking protein will help with preventing muscle atrophy and maybe muscle gain
I’ve seen research that shows muscle atrophy doesn’t happen until like 3-4 weeks away from training so does protein even matter
Since I’ll be back to the gym prior to 3-4 weeks
outer smelt
reduce the amount of calories you intake
no need to intake a bunch of protein if you're not working out.
just a waste of money
honest plank
I think u should still do high protein but reduce overall calories it will help maintain muscle, but yeah it's just one week not much loss will happen
honest plank
Cause I came home from uni a week ago and didn’t wanna buy a gym membership for ...
Places often do one-day passes
old parrot
Places often do one-day passes
I’m out of the country right now and I’ll get back at the end of December
Might as well wait till January
Espically cause day passes are absurdly expensive
old parrot
Nah they're like $5 I think
Near me it’s like 10-15
honest plank
At like LA fitness
U can also do like a yoga class or pilates class or personal training or try a CrossFit session
If that's available
old parrot
They don’t
onyx flint
I’m out of the country right now and I’ll get back at the end of December
Bitch ass
I still worked out in Poland when I was there for 4 weeks
When there’s a will there’s a way
old parrot
I still worked out in Poland when I was there for 4 weeks
Bruh there’s no gym here
onyx flint
Bruh there’s no gym here
Where are you lol