No.2358
Had my first proper gym session today in years.
And by "in years" I mean that I can very precisely pinpoint my last workout to the 6th of September 2018 because I still had my workout plan in my training backpack.
I also found out that I basically started today where I started at that time again (which was in August 2018).
Anyway, I am taking it slowly because I haven't done anything since I hurt my back two years ago (during running).
Since I am just starting out again, I am doing a slightly modified 5x5 program. Today it was (all values in kg):
Squats 50 - 5x5
Overhead press with feet together 30 - 5x5
Power cleans 40 - 5x5
Barbell curls 15 - 5x5
Pull-ups - 2
As you can see, I am starting out pretty light, though I probably won't do any more power cleans until I have built up a bit more mass at the core, since I had very shitty form and my back hurts again; it will probably be ok tomorrow, but it's annoying and I don't want to jeopardize future workouts, especially since I have just today signed the contract for a year. Pull-ups are a known problem; my record was 14 at one point, but at that time I had about 15 kg less, but I will get there again in time.
Oh, and for warm-up I hit a punching bag, which I also haven't for years ever since I stopped doing any boxing.
No.2359
Temperature soared to record highs yesterday and we hit 80°F. I went for a run and was quickly reminded how much energy heat drains from my muscles. Also dehydrated a bit. Still, I couldn't pass up the beautiful day this early in spring. Temps will drop back to normal next week, allowing my acclimation to proceed at a more gradual pace. Sudden Summer is great, but not ideal for exercise.
>>2358Ugh, not the back. Protect it at all costs, ernst. I miss the punching bag I hung in my bedroom as a teen. Also the speedbag. Good times. It's not practical to get one where I am now, and my gym doesn't have the equipment. Someday, though...
No.2378
Had another short bike ride today despite the constant shit weather with permanent threat of rain. It went well, and bad weather at least has the benefit of mostly empty bike tracks. It was also the first time this year where I could feel some improvement in fitness, when the few ramps on the way felt a little better than the last times. Just took a very necessary shower and will have a can of lentil stew for dinner, which energy-wise is not a full meal, but if eaten slow hopefully will still make me feel sufficiently full. If still hungry I might add some curd or a protein shake afterwards, those also mitigate appetite despite being low on calories and not causing blood sugar spikes.
>>2359>Also dehydrated a bitDo you take liquid with you? I imagine it being quite complicated to take water with you while running, which would definitely limit your training time.
>>2358I miss the gym, but at the moment I' m too stingy to pay 35 bucks or so for a contract with painfully long cancellation period. Still, at some point in the future I will need it to fix all that posture issues and get some stabiilty in my torso.
No.2379
>>2378>Do you take liquid with you?No. For a 5k it isn't necessary, but the problem was that afterwards I decided to keep enjoying the nice weather. So, instead of immediately hydrating I stopped off at home, took a few sips of Gatorade, and then walked to the gym. Didn't do much there, as I was more interested in the walk and just needed a destination, but while it wasn't strenuous it meant two more hours with only sips from a water fountain. A really bad idea which left me feeling
off the rest of the night and into Saturday.
Won't do that again. Okay...
probably won't, because bad decisions always seem like good decisions at the time.
Also, my legs are still sore from the run; in colder weather a 5k doesn't affect them, but the heat left me feeling like I had spent too long at the leg press machine.
No.2381
>>2359>Ugh, not the back. Protect it at all costs, ernst.Yeah that's what I should have done in the first place, but corona increased my daily sitting by like 1000% and I hadn't lifted for some time and then apparently made a single wrong movement during my run. But the pain from yesterday has subsided, but it definitely has to do with sitting. All the more reason to actually build up some proper back strength again.
>>2378Eh, I live rather frugally anyway, I earn enough that I can afford an additional 40 Euros per month, but on the other hand, I am far too cheap to just let this money go to waste, so I have an additional incentive to go lifting.
No.2469
I'm working on a few ways to cut excess sugar from my diet, especially in drinks, but also in less obvious things like ketchup. Consuming less sugar and more protein/fat should also reduce appetite. Otherwise I'm wondering if dark full grain bread (which I eat anyways) is really so much better than other breads. When I look at the ingredients, there's plenty of shady stuff in it. I've heard that dark bread in some cases is only coloured dark by using colouring ingredients, so that it looks more healthy. I haven't done any real research on that topic though, maybe I should.
Otherwise the decent weather helps a lot with getting regular cardio exercise, I hope it stays dry for a while. Not even looking at the scale until in two weeks or so.
>>2381>I can afford an additional 40 Euros per monthWell, it's not a matter of being able to afford it, it's more that it feels like a rip-off, because I used to pay only 20 bucks a few years ago in the same gym.
No.2475
>>2469>Well, it's not a matter of being able to afford it, it's more that it feels like a rip-off, because I used to pay only 20 bucks a few years ago in the same gym.20 Euros for a non-franchise regular gym? Were you fucking the owner or what?
The only other means of lifting heavy irons would be to buy them, but I don't have the room, nor the flooring material to pull that off. But if I ever become a houseowner, a weights room will definitely be added.
No.2477
>>2475>Were you fucking the owner or what?Hey, free protein shake before each training :DD
>The only other means of lifting heavy irons would be to buy themThat stuff is also freaking expensive, also I found that being at the gym removes all distractions. I have some dumbbells here, and nothing
except my pitiful physical state keeps me from doing pushups or situps at home. But I only do it occasionally, by far not enough to have sustainable effects. That said I was looking for an outdoor power station, since the only space I have to put any kind of training equipment would be my balcony. That would ctually be bretty cool, and as long as you're exercising, even the winter cold wouldn't really matter. But sadly such a thing doesn't seem to exist. You can get plenty of stuff for indoors, but nothing for outdoors.
No.2478
>>2477Yeah I also only have dumbbells at home, which led to me having pretty strong shoulders already again, but bodyweight can only get you so far, especially regarding the lower body. Just look at gymnasts, they all look like curlbros.
Anyhow, I would never dare setting up something on the balcony. I know german balconies are usually built for +500kg of static weight, but dropping even just a 150 kg barbell would probably still not be that good over time.
No.2495
Firstly, sport perpetuates the myth of meritocracy, which suggests that success is solely based on an individual's talent and hard work. This ignores the structural inequalities and privileges that exist within society, such as access to resources, education, and opportunities. As a result, sports are often dominated by those who come from privileged backgrounds and have access to better resources and training facilities.
Secondly, sport is often used as a tool to distract people from the real issues and problems in society. It is used to promote nationalist sentiments and distract people from political issues such as poverty, inequality, and exploitation. The Olympics, for example, are often used by governments to promote national pride and distract people from issues such as corruption, human rights violations, and environmental degradation.
Thirdly, sport is often used as a means to reinforce patriarchal norms and gender roles. Women's sports are often not given the same attention and resources as men's sports, and female athletes are often objectified and sexualized in the media. Moreover, LGBTQ+ athletes often face discrimination and prejudice in sports, and their identities are often erased or ignored.
Finally, sport is a site of capitalist exploitation, where athletes are often treated as commodities rather than human beings. Athletes are often subjected to grueling training regimes and are expected to perform at the highest level, often at the cost of their physical and mental health. Moreover, sports organizations and corporations make huge profits from the labor of athletes while paying them meager salaries and denying them basic rights and protections.
In conclusion, I believe that sport is oppressive because it reinforces capitalist ideology and perpetuates social hierarchies. Rather than accepting sports as a neutral activity, we should critically examine the ways in which sport is used to promote inequality and exploitation and work towards creating a more just and equitable society.
No.2507
Went to the gym today, as planned.
Today it went:
Front Squats 50 5x5
Dumbbell Bench Press 15 5x5
Deadlift 80 5x5
Cable Butterflies(?, whatever they are called in english, see picture) 15 3x8
Bent-over barbell rows (Pendlay style) 50 3
As you can see, something happened during the rows - which is not quite true, because it happened earlier.
Because I made the unfortunate discovery that the shorts I am lifting in seem to have either shrinked or, by some good luck earlier, not have impeded me. Today, they did, because the inner seam is very firm and squishes my balls when I squat. I already noticed this during squats, but apart from being a bit uncomfortable, it didn't do much with the form.
However, during the deadlift it made me slip up and lose proper form JUST ONCE, and I instantly noticed a pain in the back. Probably again muscle tensing up, but nonetheless not good. I pulled through because with proper I didn't feel anything. I thought working the butterflies inbetween could give it a rest, but when I did the rows, it came again, so I had to stop after just three reps, for the sake of my back.
Now it's a bit tense and sore, but there doesn't seem to be any actual damage. It really feels more like a cramp or something. It's still annoying, but next time I will take other pants and that should do the trick.
I also should probably do some stretching and relaxing exercises during the rest days in order to get more mobility in the back, fugging office job man. Sitting really is poison.
No.2532
Had a 2h bike ride today and nothing but breakfast so far, will eat some low carb, fat/protein-rich dinner soon. If I can keep my lifestyle of the last 14 days going for a few weeks, results should be good.
>>2507>Because I made the unfortunate discovery that the shorts I am lifting in seem to have either shrinked or, by some good luck earlier, not have impeded me.Don''t be THAT guy :DD
https://bodybuilding.com/fun/par10.htm No.2533
As part of my new persona,
guy who gets up early, I got up early and went right to the gym
after coffee ofc. Seems I am significantly weaker mornings than I am in the afternoon. My final sets were ok, but it took a while for the muscles to wake up.
>>2532To be fair, I swear under my breath after
every set, regardless of the weight or reps.
t.Hat guy
No.2534 KONTRA
>>2532God what an utterly irritating article. This reads like out of some chick magazine.
I am there to work out, not to judge people, as long as they don't interfere with my workout.
And if they do, I talk to them, which the absolute cunt who wrote that article obviously doesn't, because otherwise he wouldn't have these problems.
I know it's probably meant to be in a tongue-in-cheek "yeah I am one of those guys" way, but still... the "how funny it actually is vs. how funny the author thinks it is" ratio is about the same as pic related.
Fucking hell, I'm going to grunt extra loud AND start doing shadowboxing in front of the dumbbells and start doing curls as supersets between EVERY set (including my regular curling sets) just to be the THAT GUY of all THAT GUYS just because of that article.
t. feels roids rage right now despite no gear
No.2543
>>2534>I know it's probably meant to be in a tongue-in-cheek "yeah I am one of those guys" way,It's listed in the "fun" corner, so don't take it too serious. Still, the guy has a few points. The Entourage is a very common thing, and I was amazed at The Scholar-type folks who managed to read DURING leg press. If I was able to read during leg press, I'd probably add some weight until I'm not. Same goes for people who talk during leg press, this should be physically impossible.
>>2533>Seems I am significantly weaker mornings than I am in the afternoonMakes sense, since breakfast is usually quick access carbs, which make you feel energized. It may be a subjective thing, but sports in the morning is a no-no for me. First, I can't eat right after getting up early, it usually takes at least an hour until I have appetite. Then it takes a little time to digest until I'm ready for physical activity. That's what I always explain to people when they ask me why I never ride my bike to work, despite theoretically being able to clear the distance. If I want to be there at 8, I'd need to leave home at 6, since it's a 2h-ride. But I also would need to shower and dress at work, since I'd be soaked in sweat, so 5:30. But obviously I can't do such a ride on an empty stomach, so it's full breakfast at home, another 30mins, so I need to get up at 5. But I shouldn't start right after eating a lot, so breakfast needs to finish at least at 5, so it has some time to settle, so it's 4:30. But I can't stuff myself right after getting up, so to be at work at 8, I'd need to get up at around 4. No can do!
No.2547 KONTRA
>>2543As I said, I understand it was *meant* to be funny, but the way it was written is this typical judgmental magazine style you would also see in tabloids and gossip magazines. I probably wouldn't have a problem with it if it were just differently titled, like "What gym weirdo are YOU?", because of course everyone at some point is probably guilty of doing something like that.
>The Entourage is a very common thing, and I was amazed at The Scholar-type folks who managed to read DURING leg press.Glad I am not in a studio where this happens, or have ever been in a studio where this happens.
But reading during leg press, why not? It's not like it warrants any kind of concentration whatsoever, and when you have enough weight on the legpress that you would have to concentrate on it, you probably already have to support with your arms and by that point you're definitely overloading.
No.2569 KONTRA
>>2568>when they obviously had no intention of straining themselves.That's like 80% of the people working out at a gym.
It comes from the same direction a "Laufen ohne Schnaufen".
No.2571
>>2569>That's like 80% of the people working out at a gym.Well, if I didn't feel exhausted after exercising, I'd change my routine. I can see that there is also older folks who maybe have to be careful, but still: If you're not showing any sign of exhaustion while exercising, you're probably not exercising.
>Laufen ohne SchnaufenSchnaufte :DD - apologies to international readers for the germ pun.
No.2618
I go to the gym around 4 times a week. Because I have nothing else to do. It is my only "social activity".
I will be on a diet for some weeks now, because I have to get rid of my belly (MASSEPHASE). Hopefully I will be entering ottermode, without loosing too much weight.
Currently, I am at 1.85 CM and 92 KG. We will see and I will keep you all updated, in case you would like to know
No.2619
>>2618>because I have to get rid of my belly (MASSEPHASE)Huh?
No.2626
>>2618>Currently, I am at 1.85 CM and 92 KG.>1.85 CMHoly shit Ernst, you're a homunculus!
No.2628
>>2619During Winter, I gained some weight to get bigger. Sadly, my belly got bigger too
>>2626Sorry, it is 185CM or 1.85 Meter
No.2630 KONTRA
>>2628I'm 182 and I probably weigh around 60kg. But the stress and sugar makes for belly fat I think, alas one can see my upper abs, yet not model tier abs. While it's nice to have visible abs and they could be a bit more prominent in my liking they definitely help with back pain not being as harsh as it used to be. I don't lift but do home workouts because I couldn't be arsed to go to the gym every second day (+ it costs money).
No.2631
>>2628>During Winter, I gained some weight to get bigger. Ah, you mean you gained the belly from your massephase. Sorry, I'm a bit slow today and thought you meant to enter Massephase where you try to lose weight.
No.2635
>>2618>Currently, I am at 1.85 CM and 92 KGFor our american Ernsts: Equals to 6'1' and 203 pounds if I'm not mistaken.
How much weight do you plan to lose? For ottermode you likely would have to go below 80kg/176 pounds I suppose, of course depending how much lean mass you have.
No.2636
>>2630>the gym every second day (+ it costs money).I go 4 days in a row, because I am so bored over the weekend Friday and Monday. McFit is only 30 Euro a month, which is a fair deal to me
I have a "Stress-Bauch" too. During my Vacations, my belly almost disappears
>>2631Yes
>>2635Not, much, because I am already "ripped". You can see the the two upper aps from my stomach. The think is, I feel damm skinny as fuck. I would not like to go much under 90KG but keep most of my mass, thats the hard part
Does this sound stupid?
No.2637
>>2636>Does this sound stupid?No, makes sense, though you mast have either a natural broad build of plenty of lean mass if 1,85/88 is already ottermode for you. I'm about the same size, but for me anything above 85 is skinnyfat, because I'm normally slim and also basically untrained at the moment.
No.2638
>>2637>mastDid we have a bit of a freudian slip here, eh?
No.2640
>>2639Actually I was referring to "Mast" in contrast to losing weight, you dirty little pervert, you.
No.2642
>>2641God I want to mating press her, right after I did some shoulder presses.
No.2644
>>2643
Yeah, no, I'll go first. Sorry buddy.
No.2646
>>2645Did you just delete your post?
Sorry buddy, but I won't even have to fight you, you'll step aside the moment I roll up.
No.2647
>>2646Yes, I am already nervous. But I know, she is not into tough guys. She does not care about muscles or strenght. She prefers real gentlemann and only cares about true love
I bet you did not know that, huh?
No.2649
>>2647It doesn't matter when you remove yourself from the competition anyway.
No.2669
Alright, went lifting today after a few days break because of the "injury", which ultimately really was just some kind of muscle cramp, but right in the spot where it hurt. It subsided over the past days and today I went in there all fresh. I also wore proper pants this time (which are ironically tighter than the shorts).
So, what happened today? As always it's exercise - weight in kg - sets x reps or reps, reps, reps, ...
Squats 60 - 5x5
Overhead press with feet together 35 - 5x5 (had to fight the last few reps of the last set already)
Power cleans 45 - 5,2
Barbell curls 20 - 5x5
Pull-ups - 2x1 (I am getting weaker, or heavier)
I did the curls as supersets between the squat sets, as well as the pull-ups. Please note that I do strict pullups with no body movement and a bit-wider-than-shoulders grip.
Then I did OHP and had to really fight the last few reps, slanted bar and all, but 35 kg are still controllable enough that it wasn't a big problem.
However, the power cleans did me in. The first set was kinda ok, albeit very exhausting, but on the second set I noticed my form slipping, so I stopped instantly. I am not taking risks anymore.
It was a good workout nevertheless and I am looking forward to becoming strong again.
No.2839
Another workout, another set of baby steps.
Today it was:
Front Squats 60 5x5
Dumbbell Bench Press 17.5 3x8
Deadlift 90 4x5
Cable Butterflies /
Bent-over barbell rows (Pendlay style) /
For some reason, despite having breakfat, being hydrated and having slept enough, I wasn't all that energetic today.
I noticed during the squats already that I was pretty quickly running out of steam.
The last two reps of the last BP set were already a fight.
Then, during deadlifting, I had to switch to mixed grip already on the third set, and again got a cramp in the spot in my back that I got the last time, so I stopped after the 4th set and also did no rows anymore. Granted, the cramp wasn't as bad as the last time and I had increased the weight, but: better safe than sorry. With a prudent approach I think this will subside in time, but I really must take the stretching more seriously now. Just going by back strength alone, I could probably already pull three-digit working loads were it not for that spot.
I also didn't do any cable butterflies because for almost the whole time I was there some young boy was hogging the cables, doing nothing but curls, cable curls and overhead tricep extensions and before I was finished with my other stuff some other dude went in there. But since I was already being unreasonable tired, I just stopped there.
Wasn't the most successful workout, but at least the progress is palpable.
No.2854
First day in the gym since Tuesday. Only five days away but already felt weaker.
>>2839I wanted to do cable flies, and kept an eye on the three stations, but they were never open. I want a less crowded gym, but the last time that happened the place went out of business, lol.
Look into the book
Callanetics For Your Back. It comes from a boomer-tier exercise fad
(borrowed the book from my mother) but it has great stretches and muscle building techniques. I had a minor back muscle pull years ago which it helped with, and I still do a couple of things from the book regularly.
No.2876
First weekend with some semi-serious cycling while keeping up my improved diet. Looking good so far, I have lost about 2,5kg/5-6 pounds, hard to say exactly, but it's definitely working. If I can keep up this pace I'd be good at the end of June, but I'm not sure if it will become harder at some point. Maybe it's easier to lose fat when you have plenty of it, no idea. If all goes well, I might even try to go a little lower than usually planned.
>>2854I always felt that any break above three days is too long. Of course it depends on the intensity of the training and whether one does a full body workout or a split plan. In fact that was one thing that demotivated me back then when I still went to the gym: I found that I need to do at least three instances of my push/pull split plan a week just to keep my pitiful level.
No.2877 KONTRA
>>2876>Maybe it's easier to lose fat when you have plenty of it, no ideaThat's indeed true, because you're working off an immense daily consumption. Shedding those last few pounds is always the hardest, but if you actually track your calories and stay within your set deficit it's definitely doable.
In 2021 I lost 9 kg from January to April just by doing a bit more sports and keeping a light deficit.
That said, losing your gains as fast as you describe sounds almost pathological. For keeping gains you have to eat and keep a surplus, so the damaged muscles can actually repair.
Also, if you don't have a good base to build upon already, doing a split plan is bound to be not very successful.
No.2878
>>2877>but if you actually track your calories and stay within your set deficitI don't really track them, but it seems easy to keep a deficit if you have regular activity and don't eat sweets or sugar-heavy food, since in my opinion those are the main factor why someone would overeat in first place. If the diet consists mostly of protein, fat, vegetables and some half-decent carbs ilke potatoes or full grain bread, the food makes you feel full for a long time. No idea how much I am under my daily consumption, but since I lost about 2,5kg in a month (and I have read somewhere that 1kg fat tissue equals 7000kcal), the rough calculation would be 2,5kg = 17500kcal / 30 days ~ 600/day. That's more than what I thought was in my comfort zone, but for now it doesn't even seem like a big effort, it feels pretty natural. Let's hope it stays that way. But easy weight loss is one side of the coin. The other:
>That said, losing your gains as fast as you describe sounds almost pathological.I wasn't really talking about losing gains here, more like losing some performance, meaning that I have more muscle soreness after a longer than usual break, or that I can't do the same number of reps.
>Also, if you don't have a good base to build upon already, doing a split plan is bound to be not very successful.Yes, this is true. Back then I started with a full body plan, but after quite a while I didn't make any progress, so I tried out a split, and did all the good stuff (squats, deadlifts, benchpress, pullups, you name it). This helped a little, but pretty soon I was stuck again. Not saying it wasn't worth it though: This stuff helped me tremendously with performance in other sports and with my posture, but I never really gained lots of muscle, or was able to lift heavy weights. My bench press, which was my most glaring weakness, never went beyond 65kg*8 reps or something, which is a joke for someone who was training for 5 years and weighing maybe 85kg. That said: Some people simply are not meant to put on much muscle mass. I can tell by the efforts I have to make to get ahead in lifting and in cycling, especially in comparison to some of my pals, who are the broad strong fat body type. Those guys don't even need to train in order to be a lot stronger than me, but I'll always be able to outdo them in any form of endurance based sports, where I can get good results with surprisingly few effort. It's just something I had to accept at one point: I'm not gonna be the next Arnie.
No.2879
>>2878You'd be surprised just how wrong you can be in assessing your actual caloric intake.
I mean, if you're still losing weight, it's all good, but it certainly won't hurt to actually know what you're doing, giving you more control over it.
Plus, for losing weight, the source of calories means fuckall. 2000 kcal of pure sugar and 2000 kcal of a well-planned diet are the same amount of calories. One of them just makes you hungry again faster, although you can always drink water to fill your stomach (this also helps when not being able to always afford food). I am aware this is an oversimplification, but the caloric balance is what counts in the end.
More out than in, you lose weight, more in than out, you gain weight.
As for the exercise pains: I hope you don't expect being able to actually increase strength/muscle mass on a caloric deficit.
No.2881
>>2876I do a full body routine every other day, easier than trying to get to the gym 6 days a week. My problem is that I don't eat enough- or do enough reps- to build and sustain gains, so my body takes every opportunity to digest muscle if I don't use it. I really need to eat more, or at least start drinking chocolate milk daily. Doing that was how I made my best gains, jumping from 145lbs(66kg) to 160. Lost weight after an injury and haven't had the motivation to do that again. It took a
lot of eating and drinking calories.
On the flip side, once I get settled into a solid running routine (which I haven't yet this season), speed and added distance comes easily. I care about that more than bulk, tbh.
No.2892
>>2879>but it certainly won't hurt to actually know what you're doing, giving you more control over it.It wouldn't, but for now this would be overkill, since it's already working better as planned.
>Plus, for losing weight, the source of calories means fuckall.True, it doesn't. But also:
>One of them just makes you hungry again fasterAnd that's what I was all about: No need to make it harder for oneself by increasing appetite. In addition, sugar was arguably my only vice before, so my current diet feels pretty good to me, not only from a weight loss perspective.
>As for the exercise pains: I hope you don't expect being able to actually increase strength/muscle mass on a caloric deficit.No, that's simply not possible, because the body will prioritize energy conservation over building muscles. Maybe that wasn't clear: I'm not lifting at all for a few years now, due to reasons. I was thinking of starting again, since I fear negative consequences if I don't, bad posture and old injuries
took some arrows tro the knee might combine to do damage in the future.
>>2881>I do a full body routine every other day, easier than trying to get to the gym 6 days a weekIf I'd start lifting again, that would be my approach too, since the scope is now different. It wouldn't be about building lots of (visible) strength, but about maintaining overall fitness and keeping those muscles busy. No need to destroy a single muscle group with three exercises for that particular area, but rather do at least one exercise for everything each time I'm there.
>On the flip side, once I get settled into a solid running routine (which I haven't yet this season), speed and added distance comes easily.Same, given efforts of similar intensity, building endurance is a lot easier for me than building strength/muscles. It's the genes I suppose, nothing much we can do about that, but I'm also OK with it.
No.3162
I was sick last week and didn't have much time this week, but I finally managed to put in a good two hours of cycling today, feels good man. Luckily changing my eating habits seems to prevent me from gaining weight when I can't do sports, and I was positively surprised that my legs felt decent, even after 1,5 weeks of slacking off. Still, I'm not yet set for longer tours, I still feel the missing rides in early spring, when I was completely sidelined due to various issues. But it's ok, I don't feel the need to push any limits, I just want to be outside and have a good time.
Still, on the last kilometers I noticed someone chasing me. I put in some extra effort, so he was only able to catch up, but not overtake me. Pic related was me in my mind when I was waiting at the crossing to the residental area where I live when he caught up.
No.3442
>>3441Have you ever measured belly fat with a caliper? It's actually a pretty accurate way of measuring your overall bodyfat percentage.
No.3453
>>3441I had a similar experience on Friday. I looked in the mirror, and wondered where my ribs have gone. I gained four kg since last autumn, and it's all fat. It's obvious why, I injured my knee and I cycle only very little now. My body fat went up to 18.5%. My ass feels like a plastic bag full of pudding. I am disgusted.
No.3480
Had another nice bike ride yesterday, about 3 hours in the blazing sun. Got me a little sunburn, but it's not too bad. Slowly, the exercise is starting to pay off and I feel more comfortable doing longer rides.
>>3442Never done that, but I'm sure that would yield embarrassing results. Despite having matchstick arms, it's bound to be >20% since I have zero muscle mass.
>>3453It's frighening how fast the weight adds up if you don't watch what you're eating. Luckily, it still works the other way round, with some discipline during eating and regular movement, the weight goes down again without having to resort to extreme measures like hardcore diets.
No.3491
>>3480>It's frighening how fast the weight adds up if you don't watch what you're eatingI never watched what I eat. I just eat as much as possible, it always worked out.
But I have knee troubles and I don't want to risk cycling as long I didn't have a doctor look at an MRI.
No.3607
Had a good 80km ride in the sun today, felt pretty good. Applied some sunscreen on the parts which were bound to receive most sunlight, so no sunburn luckily. Weight loss is stalling a little, not sure why, maybe I'm not getting enough regular movement, maybe better aim for several shorter rides during the week than the occasional long tour. On the other hand I don'l like riding on workdays, too much traffic, very uncomfy. Some tours are completely haram on workdays due to heavy traffic on tight roads. Not nice for the cars, also not nice for me. Feeling pretty exhausted now, should really be in bed by now, but nah, screw it!
>>3491>But I have knee troubles and I don't want to risk cycling as long I didn't have a doctor look at an MRI.Depending on the nature of your knee troubles, cycling may be helpful. But I know it's hard to get an MRI as long as you're still able to work. I found that the doctor's motivation to prescribe expensive treatments like MRI skyrockets in the very moment I declare myself unable to work.
No.3627
>>3607>I found that the doctor's motivation to prescribe expensive treatments like MRI skyrockets in the very moment I declare myself unable to work.It was easy. He checked my knee, found that it was swollen and that he could not make out the cause by feeling it up or checking for unusual mobility. Also, an MRI is cheap, it's less than 200€ for the insurance. You know what's expensive? An artificial knee 20 years down the road is expensive.
No.3637
With my work schedule, I'm only getting out to run ~once a week. Found the energy to get in some miles today. Weather was perfect. Warm with a cool breeze. Felt great. Reached my usual end point and kept going. Hit my street and sprinted to the front door. Sudden stops like that do
not feel great. Sweat and hard breathing come all at once. Could have used a cool down period of walking but had to settle for a cold shower.
>>3627>an MRI is cheapCries in American.
Have you had the MRI yet, or was it only prescribed?
No.3640
>>3627>Also, an MRI is cheap, it's less than 200€ for the insurance.That's news to me. Not sure about the "for the insurance" part, but the total costs for an MRT range from 400-1000€, depending on the body part. I had several ones, and I even paid one privately because I didn't want to wait 6 weeks for an appointment (strange how the waiting time is reduced from 6 weeks to 1 day if you say you pay in cash. Health system apartheid is real), and that bill was around 600-700€ as far as I remember.
>>3637>Could have used a cool down period of walking but had to settle for a cold shower.Feel is known. It feels horrible to stop right after a maximum pulse segment, some cooldown period is usually required. And even after that it's another 20 minutes or so until a shower makes sense. If I shower immediatly after getting off the bike, it's no use because I just keep sweating for at least a few minutes.
No.3657 KONTRA
>>3640>and that bill was around 600-700€ as far as I remember.a) Depending on what body part that was for, you've been had. 600€ would be fine for your neck.
>is reduced to one dayYeah, because they billed you triple.
No.3932
Scale finally dipped below 85kg today, due to regular activity and somewhat decent diet. Granted, I did take my weight before breakfast, so it was at its minimum, but still good to see that there's progress. If there weren't so many errands to run I could do even more sports, but oh well, it's fine the way it is.
No.3939
Started doing my 3 sets of pushups, pullups & squats routine again, mainly just for mood improvement purposes. Should probably pick up a fitness mat so I can also do crunches and stuff.
Been listening to some lifting hardstyle tracks during workouts. it's kind of a cheap trick but actually quite helpful to push through the last reps, e.g.
https://youtu.be/RPeqZivlankhttps://youtu.be/XKa60ZvmoD4 No.3940
While I was at the gym some guy was doing chest stuff. ONLY chest stuff. For one set of DB presses he approached to spot him.
I never touched him, but I just motivatingly shouted at him.
A few sets later and on a smith machine he did more chest and asked another guy there to spot.
Now I was wondering if I did it wrong and he actually wanted me to help him on his last set, or if he just saw me doing and asked the other guy was might or might have not been closer to him.
If it was the first case, why wouldn't he tell me what I could do better?
Anyway, I finished my workout while he rotating some other machines doing chest presses.
No.3955
Today I made it to the gym before work for the first time. Only had ~20 minutes in there, but better than nothing. My progress has been stalling since my hours ticked up; only going to the gym on days off isn't enough.
>>3932Congrats.
>>3939>it's kind of a cheap trick but actually quite helpful to push through the last repstfw training and the perfect song hits. This has been on top of my running list for years. I only listen to it
when running so the psychological conditioning remains strong:
Seether - Remedyhttps://www.youtube.com/watch?v=FZLILV18ut8>>3940When spotting, I've never had to actually touch the bar to assist someone; I mention that I'll hang back and jump in if needed and that's enough. I'm just a safety net and not a participant in the rep. A general rule is to only touch the weight if it starts going the wrong way, but if you're ever unsure what a guy wants then I'd just ask.
No.4249
Slowly working my way out of leekdom.
Squats today went surprisingly well, but then again, I haven't even reached bodyweight yet.
I also had to think about how almost 15 years ago I did 100+ kg for reps.
However, it was so hot today that I didn't even do any pullups in order not to embarrass myself, and power cleans were also less than last time.
I also noticed that while I take far too long breaks between sets, other people were still doing about half my volume in the same time because they were all glued to their phones.
It's something I will probably never be able to understand.
No.4252
>>4249>because they were all glued to their phones. It's something I will probably never be able to understand.Same, it's completely beyond me why I would want to distract myself during a workout with looking at my phone. That also reminds me that I witnessed a new low recently while I was out with my bike. I saw a kid, maybe 12 years old, riding on the street, on a short but somewhat steep ascending road. One hand at the bar, the other hand on the phone, eyes fixed at the screen, and not putting any effort in riding. It was a fucking eBike.
Something about that made me wanna go home and call it a day, for I had just seen it all.
No.4396
Down to 84kg now, but progress has slowed a little. I wanted to do a tour on the weekend, but felt sore and tired, so I scrapped it, didn't want to force the issue. I doubt it was related to the weight loss, though, probably just a coincidence, and it's already gone by now. The initial 10 pund-goal is already reached now, but I'd like to shed some more weight, new goal is 80 by the end of September. With a little extra training that should already feel pretty good. Did a tough tour the weekend before (around 85km/1300m vertical), which had a short ramp with 15% incline. Such things are never pretty, but I felt pleased with how it went, did even ride that one while staying seated, that's a good sign.
No.4635
No new success stories, but I watched a few videos about training efficiency, and while it wasn't about weight loss, it was about low/medium intensity training (they call it "zone 2 training"), and how it's important to build your base stamina and enables you to do longer periods of exercise. I might try and apply this on my next rides, so I'll go for more and longer rides at lower intensity, which should in theory also burn considerably more energy. It will also consume more time, and it might pose a problem because simply sitting in the saddle over extended periods of time generates its own set of problems besides regular exhaustion, like hurting neck, wrists and feet, saddle rash or sunburn. So I have to see if it's feasibe. Maybe I'll try to do two rides on weekends instead of one huge tour on Sunday, but that means riding in Saturday traffic, which isn't nice, neither for me nor for the cars. Well, maybe I can create a sneaky route for Saturdays, away from the main traffic spots.
No.5091
Everyone else already in shape? Thread kinda turned into my blog.
I did my first century (100km ride) of the year today. Now I feel pretty wasted, but not as bad as I expected, I suppose for three reasons: 1. The weather was perfect and I didn't get grilled by the sun. 2. I tried to not go too hard early on, and ate properly during the ride, so I didn't run out of energy. 3. I'm actually in decent shape. Today was also the first time I tried a flapjack bar for food, holy shid, 120g and 500+ calories, it's small but still massive. Took a while until I had it all down, but it was worth it, will use again for longer rides where you'd otherwise need a truckload of those small cereal bars.
Still had problems with my foot and neck after a few hours, sadly. Maybe I shoud try new shoes, but for the neck part, idk. The scale showed 80.5 - after the ride, so it's rigged. When the loss of liquid is compensated, it will be somewhere between 82 and 83 again, but that's still on track for 80 in September.
No.5116
My gym routine has suffered lately. Only 1-2 days a week. Long days at work led to unexpected weight loss which has taken a bite out of my minimal muscle mass. Gonna turn it around. Eating more. Went to the gym this afternoon. Back on track.
Oh. Purchased these Bluetooth earbuds for running. Needed the kind with a hook to hold them firmly in place. Even if my old ones didn't fall out, it felt like they could, and that was distracting enough that I've been wearing a wired set. No more. These also pair with my mp3 player independently, which was the main selling point. I can wear just one and keep an ear on my surroundings.
>>5091I wish cereal bars were larger; it's like they're made for child-sized hands.
No.5155
Tried a short ride today despite the long, exhausting one yesterday, it went well overall. The legs felt okay, even on short ramps, and most of the physical problems from yesterday were already gone - only exception was the lingering butthurt from being in the saddle for a long time, seems like I have a bad seating position. Maybe I should try sliding the saddle back and forth a little and see if it helps. I already lowered it a little in the past, and that surely has reduced the strain to my legs.
Otherwise there does not seem to be any secret to riding on successive days. Even if one still feels exhausted: With decent nutrition at least a normal tour should be possible.
>>5116>Long days at work led to unexpected weight loss which has taken a bite out of my minimal muscle mass.Long work days and commutes are a real killer for motivation. Even if there was some time left after work: I also want some time for myself, for eating, and for doing nothing. So if I only get home at 7pm, and left the house at 6am, I'm probably not in the mood to hit the gym, even if it was technically still possible.
>I wish cereal bars were larger; it's like they're made for child-sized hands.It's true. There are three types of bars available here: The strictly cereal ones, the chocolate cereals (these are the ones I usually bring) and the fruit bars, but they're all like 30 grams and 100-120 calories. That's nice, but I can't think of any occasion where I'd eat one of them and that's it. But they don't really look like sweets or desserts, there would be better choices for those. So I am not sure why they are sold in such small sizes. But to be fair that goes for a lot of food-related items.
No.5158
The city has repaved roads in my running park. New blacktop actually feels softer. Also, these earbuds
>>5116 are game changers. Stay in place, light enough I forget they're there, adequate sound quality, and good price point. I haven't explicitly mentioned the brand, but our representatives at
EcKinsey & Company have recognized this sponsorship opportunity and negotiations are ongoing.
>>5155I remember there was a diet/marketing craze in the late 00's where everything was sold in 100 calorie packs. Anything that is not strictly a meal ==> sell it in small packages as a 100-calorie snack. I think this has indirectly led to the small portions we see now. Great for those trying to lose weight, but terrible for people who use food as fuel or for those of us who eat snack food instead of meals because lazy.
No.5188
Started a slightly modified 5x5 SL from scratch after 1-2 years of half-assing lifting and mostly loosing muscle and gaining more belly.
Feels very good to start with babby weights again, seems like not giving your all combined with too heavy weights just increases the slack and inhibits forming a habit to lift more often.
Hoping that I'm back to clean form 100kg BP and 60kg OHP around Winter before the next Thailand vacation to impress some male hookers in drag.
Tonight will be lifting night, let's do this!
No.5313
Had another good ride today, according to the software it was 93km and about 1550-1600 vertical, the latter is the most I did this year. Nothing particular difficult though, but it adds up after a while, it felt like the whole tour was only up and down
and up. And down. Especially the first hills felt great, it didn't feel like the battle that uphill cycling usually is, but more like resource management. Also caught two race bikers. One was a girl, though, and the other looked more like a gym guy, pretty bulky, and he was spinning hard. Maybe he did that as cardio to burn away the last ounces of fat. Guy was pretty equipped though, with bike computer and everything, since I caught him uphill I could take a good look. Since it was pretty cool (maybe 20C) I needed a lot less water than usually on such a tour, I had a little over 2 liters on me, and I brought almost 1l back home. Still feels I should have drunken more, lost about 2,5kg during the ride, a clear mistake on my part. Still nice to see the scale at slightly below 80 for the first time, in... well, a while. Another bar of flapjack was consumed, this time with white chocolate. I hope they keep that stuff around, it's really helpful. It looks like an import though, and those things are always at risk of sudden disappearance from the shelves.
https://youtube.com/watch?v=sZNpNhsV3UU>>5158>New blacktop actually feels softer.Sounds great, I imagine that this can be a huge help when running. Also good to hear that those earbuds do their job. Some people have no problem with moving parts while doing sports. I hate that, when I want to move quickly, everything has to fit, while still allowing free movement. I couldn't stand it when I wanted to move my arms, and first there was no resistance, and then there suddenly was, because the poor fitted, sweaty shirt suddenly started to pull. That irritated me to infinity.
> where everything was sold in 100 calorie packsThat explains a lot. It's funny because I'd have to chomp down 4-5 of the regular cereal/fruit bars to have the same enerrgy than one bar of flapjack. Of course that also means a lot of dirty trash which I'd have to keep in my jersey until I can get rid of it. So for now I gladly pay the extra cents for the flapjack, really convenient.
>>5188Belly gains easiest gains.
>and inhibits forming a habit to lift more often.Yeah, consistency is the key. It's no use being super motivated one day, lifting hard, and then be so wasted that it takes a week until motivation is back.
>60kg overhead pressThat was my bench press weight :DDDDD Well, I admit it, I suck at lifting, and I especially sucked at bench press for some reason. I could squat 105 I think, and do 14 pushups or so, which was okay-ish, but bench press, man, I was so bad it wasn't even funny.
>to impress some male hookers in drag.Based!
No.5384 KONTRA
>>5313>and do 14 pushups or so*pullups.
It's never too late to fix errors in your own post I guess.
No.5420 KONTRA
>>5384I already wanted to mention that 14 pullups (provided it's actual pull-ups and not chin-ups) is way more impressive than 14 pushups and you should have just left it at that in order to keep an image of being this totally fit dude, but then I realized it was already like that and of course in such a case you SHOULD correct it.
No.5452
Does ernst yawn at the gym?
Me: Yes.
Yawning During Your Workouts? Here's What Your Body Is Trying to Tell Youhttps://www.livestrong.com/article/13729416-yawning-while-working-out/>>5313>when I want to move quickly, everything has to fit, while still allowing free movement.Same. In addition to my earbuds not moving, shorts can't touch my knees, socks must be tight and not slip down, shirt can't be baggy. It's weird how exercise can make you hyperaware of clothing, since most of the time we don't even feel it.
Also, the strong back but weak chest feel is known. I can miss weeks at the gym and my back strength remains, but to maintain my max bench weight it seems I can't skip a day.
No.5472
>>5452>Does ernst yawn at the gym? Me: Yes.Me too, and its definitely reason three from the article and only reason three. I never felt any negative side effects from this, and I simply associated it with the body relaxing right after working through a tough set. Side note: I noticed that livestrong.com isn't associated with livestrong.org, the former Lance Armstrong foundation. livestrong.com is just a bunch of fitness coach chicks or something. Strange that they didn't purchase all relevant domains back then.
>It's weird how exercise can make you hyperaware of clothingMy guess is that it's about precision and performance, so suddenly everything that is could be a disturbance suddenly is very annoying, while those same things would hardly matter otherwise.
>Also, the strong back but weak chest feel is known.For me it's the weak back but superweak arms and chest feel. Legs were okay, though, and cardio. Can't make a bulldog out of a greyhound it seems.
>>5420>provided it's actual pull-ups and not chin-upsGif related, though I always had the impression that those gym bars with these well adjusted handles made it a little easier. On a regular straight bar (like a pipe) it would have been less. I am not sure why, but my impression was that being able to pull your head right through the spot where a normal bar would block the way made it easier, also the slightly tilted handles allowed for a perfect grip.
No.5561
Had a sweet ride today, a little shorter than the last ones, 73km with around 1100 vertical. Since it's Saturday I picked a route that would get me around most serious traffic, so I had to be creative and took some paths I didn't ride for a while. Beginning felt a little slow while going uphill, it felt like I should be able to ride faster by now, but I absolutely crushed the last flat part, plenty of energy left to go full time trial mode and fuck up some e-bikers. The longer rides of the past weeks paid off here.
Bad news though: Bike is banged up to the point I need to have it repaired: The chain slips off on the front when pushing hard, for example when going out of the saddle or when trying to overtake someone. Really dangerous when you try to push extra hard and suddenly push down into a hole, especially when out of the saddle. Luckily nothing bad happened, except me embarrassing myself, making horrible loud chain noises and everybody looking at me like I made a shifting mistake, while I didn't even touch the shifters. Happened three times today, and twice yesterday on a way shorter ride. Checked the crank afterwards, and it looks fubar, the spikes look very worn, and sometimes just broken. I'll probably need at least a new crank and a new chain. Together with service costs that will be at least 300 bucks I fear. Well, can't help it, still cheaper than a new bike. Looks like the mountainbike will see extended usage over the next week.
No.6333
>>2357>>4396Mission accomplished ahead of time, feels good man. I attribute the little extra weight above 80 to my cellphone in my hand. Bike is still broken sadly. I completely forgot that you don't need to replace the whole crank to change the chainrings, shame on me. But that would be offset by the repair shop guy calling me right after I brought my race bike to inform me that the sprockets and the chain are also EOL and need replacement, dang. Luckily cycling isn't that expensive of a hobby if you settle for entry level components like me, but even then maintenance, repairs and accessories will amount to 500 bucks a year. So it will be mountainbiking until next week when the race bike is fixed. Mountainbike tours tend to be more intense, but considerably shorter than race bike tours, so they should burn less energy, but since the weight goal is already reached it doesn't matter. Not sure if I should try to lose some extra kilograms, or try to maintain that weight. My body feels like there's still excess fat, but I don't want to overdo it. More important will be maintaining the weight during winter, so I don't have to start over next spring.
Yes, I'm wearing white socks, call the fashion police, I don't give a fuck.
No.6337 KONTRA
>>6333Two hours after posting I got the notification that the race bike was fixed, I just fetched it from the store, 250 bucks for the mentioned replacements, that's ok I think. Rode it home from the shop, rides really well now, but I'll need another shower. And this gives me unexpected the opportunity for a weekend tour... with temperatures of 33C/91F on both days, not sure if want.
No.6359
>>6333Congrats; good to see your work paying off.
>fashion policeI had dialed 9-1, but then realized I wear my black socks with white running shoes and shouldn't cast stones.
No.6394
>>6333If your're cycling longer distances regularly, learning to fix your bike yourself will save you a lot of money. It's not very difficult.
No.6429
>>6359>Congrats; good to see your work paying off.Thanks! Best thing is that it lead to quality of life improvements as well. Better diet, better overall shape, and best of all: It wasn't even that hard, since I like cycling anyway, and after a few weeks the diet started to feel pretty normal and I didn't miss the sweets. So I hope I'll be able to maintain it.
>black socks with white running shoesDoesn't sound bad to me. But I'm maybe the wrong person to ask.
>>6394I know, but I'm a mechanical illiterate, so it's don't. I can change tubes and tires, and I managed to attach all pedals, bottleholders and bags without accidents. But I can't even adjust the gearshift, it's literally the three seashells, and I don't know how they work, despite trying several times to watch videos about it.
No.6579
>>6569>does you dick go soft after you ejaculate?What, like that exact moment? No, that takes a minute.
>How long until you can get an erection again?No idea, don't think I ever tried to go for another round immediately.
No.6580 KONTRA
>>6569The fuck are these pink thingies anyway?
No.6583
>>6569It starts softening up, but at that point it's just a matter of keeping the stimulation up to keep going.
Refractory phase was like half an hour up until my 20s, now it's strongly dependent on how horny I am and whether I can keep the horniness up.
I also once fapped six times in one day, but after that I was actually sore.
No.6622
>>6580Nail files
>>6583I see, yeah I was wondering because I read about this refractory period and for me it's the case that sometimes I blow my first load after a few minutes, and mb my erection goes down to 85% after that but I can keep going afterwards as long as I keep the stimulation up. I managed to come 4-5 times for sake of experimentation once
No.6693
Went to the gym today for the first time in eight weeks (felt bad, onset cold, too hot, what have you).
Felt good. Deloaded a bit of course, but I could still do everything, though tomorrow I will probably have a sore ass.
Did a puny 4 pull-ups in 2 sets. Ten years and almost 15 kg ago my personal record was 14.
Observing people in the studio is still funny.
Today it was two kids doing nothing but machine curls and machine bench presses.
They didn't seem to really know what to do, and half the time they were on their phones. As I passed one I saw that he was watching something with football.
On the other hand, they both had the typical zoomer ectomorph phenotype, so they were probably intentionally working on getting more upper body.
I am also always a bit surprised how defined my arms look with top lighting, considering I am sporting a small beer tummy and my legs aren't what they used to be. But I will get there again, I promise.
No.7965
>>7964Maybe the guy is just good as estimating weights. Part of certain jobs.
Most people get fooled easily by muscles and fat.
No.8037
>>7964Brother, wallah, I swear, what a leak, fat dude, maybe eat more, swear brother.
No.8570
I should go to the gym, didn't go for a year and gained 16 kgs, I feel like a freaking weak 113 kg whale
No.8607
>>8570Gym is a decent place, but not the best place for weight loss. Burning calories can be done while walking/running, cycling or swimming, neither of those require a gym. Also cutting down sugary foods/drinks and alcohol helps a lot. t. lost 10kg this year.
No.8610
>>8607>Gym is a decent place, but not the best place for weight loss. Burning calories can be done while walking/running, cycling or swimmingI know that they are significantly efficient at fat burning, but they tend to suck a ton of energy, and also I hate running (due to somewhat flat feet) or aimlessly walking. As an alternative I do multiple sets of medium-heavy loads (I used to bp 130 kg and dl 180 kgs).
>Also cutting down sugary foods/drinks and alcohol helps a lot.That's like a must to begin with, thankfully, I don't drink alcohol at all and can control myself to avoid sugar.
No.8809
Managed to work out/swim every day this week, rest day tomorrow.
Still struggling with breathing, esp. during swimming. Did 4x50m freestyle @ 1min after warming up and felt like I was about to die during the last one. Also tried a 50m sprint with as few breaths as possible, went pretty well at first but then I had to breath more often so in the end it was like 5-6 breaths. Also practiced freestyle breathing every 3 and 4 strokes, and it already makes me gasp for air since I'm so used to breathing every 2 strokes.
Also hit a plateau with pull-up reps at 7-7-6, hopefully gonna be able to break it next week.
No.8811
>>8809Reading this I realized that it's fair weather outside today, so I went for a mountainbike ride. My planned track was barred today for whatever reason, so I had to throw in an extra hill to get around. Good exercise.
>Also tried a 50m sprint with as few breaths as possibleIs limiting breathing a thing in training, or did you just do it for the lulz? I know that pro athletes do high altitude training, but not sure if the effects are the same.
No.8816
>>8811>Is limiting breathing a thing in training, or did you just do it for the lulz?If you're sprinting it's best practice to breathe as little as possible since the additional movement slows you down, all the pros sprint 50m without breathing at all
No.9543
How is Ernst doing in terms of BF%?
Based on the images I would estimate I'm somewhere slightly below 20%.
I wanna see if I can drop 2kg of fat until end of the year. First order of the day is to buy a scale.
As for my bodyweight exercise routine I'm still at a plateau with my pullups, but I've been working on improving my form so I think it's fine. Wanna try this routine to see if I can break through the plateau:
https://www.youtube.com/watch?v=w9Mu-azxol8Kinda getting tired of some of the bodyweight exercises. I've maxed out e.g. dips to the point where I would need to do weighted ones now so I think I will switch to doing more barbell exercises now for easier progression.
No.9545
>>9543> How is Ernst doing in terms of BF%?just looked that up once. was somewhere in the thirties. i am also underweight. or at least hovering around the area where you get categorized as that; don't have a scale.
should prolly eat more and healthier. and maybe do some exercise
:3https://www.youtube.com/watch?v=mv_ZMfuHueY [~20min, korean, subtitles are gud]
i found that quite informative in terms of "what ppl eat in order to get lean/fat/muscle/whatev"... the whole show following that boss around is quite enjoyable, tbh. [didn't enjoy them follow around other bosses that much...]
https://www.youtube.com/watch?v=1PSNyGmqx7E [~1h compilation of qt-korean-girl mampfi]
No.9549
>>9545If you have 30% body fat, you're definitely not underweight.
"Lean gains" is also pretty much broscience, like "spot reduction".
No.9550
>>9549He's just disgustingly skinny-fat. Happens to lazy people who eat disgusting garbage all day and don't move. The weaklings.
No.9552
>>9550dis guy is right.
skinny af, always have been. even when I did a lot of sports and actually ate like Dongeun
know her feels :3still have some gud relfexes/technique, but weakling is pretty fitting. did a few material arts and a shit ton of foodball.
this weight lifting is nothing for me. no fun. maybe something with own body weight or an actual activity like climbing.
No.9554
>>9552Damn so you're like a skeleton with a belly or what? And your bodyfat is only so high because you have no muscles?
No.9624
>>954315%. Lean to the point of visible abs, but not to the point that they pop. I'm regularly shocked by how thin I look in full length mirrors.
>>9552>this weight lifting is nothing for me. no fun. maybe something with own body weight or an actual activity like climbing.Similar feels. Gym isn't as fun as it used to be. Too much of a routine, an obligation. Prefer running because it feels more engaging and...real somehow. Find something you enjoy and it's easy to stick with.
No.9628
>>9624>15%. Lean to the point of visible abs, but not to the point that they pop.Feel is known.
I started a dance class, best cardio
I probably overdid it or some muscles in my leg are so freaking weak from doing nothing with but walking a bit every day that I need to rest for the second day already, cannot jump on my left leg without a shooting pain, maybe it is the nerves but calve pain from sore muscles is also associated with shooting pain, I just hope it goes away until tomorrow so I can practice steps, makes me happier than running and I can listen to one of my favorite music and dance to it not just run. Starting to dance was also incredibly beneficial for my mental health so far.
No.9665
Ordered a scale.
Practiced barbell squats, overhead press and deadlifts today. Felt kinda stupid looking at the form videos the whole time but it seems pretty important. Ended workout with some handstands and bridges, between that and the barbell exercises seems like I ended up squeezing some nerve in my spine.
No.9670
Increased the load on my daily improvised, mainly bodyweight circle training: I now do two rounds of: 30 seconds plank, 30s sideways plank each side, 15 deadlifts with 24k dumbbells, 12 standing rows with same dumbbells, and 15 squats. Not exactly a routine for building up a lot of muscle, it's more for core stability. I know I should increase the weight on deadlift and do weighted squats, but meh, it's fine. I'd rather increase volume or add a 3rd round. Fun fact: The whole set takes no more than 10 minutes to complete, no excuses for me to not do it daily, especially since it's a low intensity full body workout from which the muscles recover quickly.
>>9543Hard to say, probably 20% or a little lower. The pictures don't tell the whole story, since the low fat guys seem to be more muscular than the high fat guys. Couldn't hurt losing another 2 or 3kgs, or even better: Staying the same weight, but exchange some of the fat for muscle mass. But since I'm aiming for a moderate kind of ottermode, losing a little more weight seems more attractive - and also easier to accomplish.
>>9665>but it seems pretty importantIt is pretty important, especially for barbell squats and deadlifts, which have increased risk of injury if done wrong. For most other exercises the biggest risk is not properly training the intended muscle groups, but those two in particular can result in nasty back injuries without the proper posture. Still, they are also the best exercises for getting strong, so it's well worth spending some time on them.
No.9683
Finally went lifting again, after a break of almost 6 weeks due to illness and a very persistent cough.
Did very light weights in order not to hurt myself.
Front squats 50 kg 5x5
Dumbbell bench press 15 kg 3x8
Romanian deadlifts 50 kg 5x5 with supersets of cable flies 15 kg 3x8
Barbell bent-over rows (Pendlay style) 50 kg 5x5
Had to fight the last few reps of the rows, but I didn't want to put the deadlifts at the end like usual when I am already very tired. If I manage to do this for another half year or so I hope I will be back to my pre-back-injury form and can start doing heavy weights and actual deadlifts again. I love deadlifts.
>>9665Form is the most important thing. If you can't maintain proper form throughout your reps, the weight is too high.
And I know it's been memed to death, but what Rippletits writes in Starting Strength is a very solid overview of the movements and kinetics of the important lifts.
Nevertheless especially when starting out you should have someone watch you do your reps and if they don't tell you that going below parallel is bad for your knees they probably know their stuff.
No.9771 KONTRA
Even KC is now full of gymbros
No.9903
I measured the weigh my hands endure when I do push-ups. It's around 50kg.
I've heard that push-ups and bench press exercises are almost the same.
With very little training I can do around 7x10 push-ups and that amount of sets seems too abundant for me.
Should I increase assisted weight or is it ok to do so many for push-ups? I thought that people that do bench press just increase their weigh to 70-100kg which allows them do very few reps with few sets, but still maintain efficiency.
No.9941
>>9903>Should I increase assisted weight or is it ok to do so many for push-ups?Nothing wrong with doing a lot of push-ups. High volume challenges are common- 100 a day, or 300 a day for 30 days etc. Takes time and discipline. But yeah, since I lack both I do a bench press with high weight and low reps.
33 Pushup Variations (ALL LEVELS!)https://www.youtube.com/watch?v=XqPe_iAm8lII think he just made some of those up.
No.9942 KONTRA
>>9919You are allowed to feel however you like, but you are starting to really annoy me.
To sum up, what you actually did with that post:
Person A: "How do you look?"
Person B: "Here is a pic."
You: "Why do I have to see this picture?!"
> I ain't reading all that shitYou could at least read the title of the picture before opening it. They are titled with "naked". Person B also warned: "I am ugly." - but you are too lazy to read.
You are attention whoring your ignorance and opinion without engaging with the other party. ("not reading it")
You are expecting everyone to conform to your esthetics and world view and everyone, who provides content you do not like is at fault for you consuming said content according to your view. That is simply and plainly wrong. It is only you, who can and should decide what content you are consuming. If you are blissfully ignoring all spoilers, textual warnings and whatnot and click something, it is purely your own fault. If person B didn't spoiler or misled with text, title of the image or something else, you could argue that person B is partly at fault for you consuming said content, but the main fault would still be with you.
All you are showing with your post is, that you are either still very young and americanized or actually mentally retarded. I am assuming you are not interested in art, because it is very common to draw people naked of all variations of body types. This obviously includes nude photos as reference material.
Your post is like visiting an FKK area, proclaiming "All those signs are useless! I don't need to read them!" and screaming at/blaming the people in that area for "You are not pretty enough to be allowed to be naked!"
In all honesty,
> just what the actual fuck is wrong with you?
> Imagine being so horny for attention you are postinga reply without reading the content and rubbing your own, non-based opinion into everyone's face.
Person B at least was self aware enough to know he was attention whoring with his post, but - since this is a public, pseudo anonymous space - there isn't the option to direct message person A, who was the interested party. Person B had either the option to not provide an example photo and use only textual description or post everything publicly; inevitable attention whoring with such post. Person B also was aware that such a form of attention whoring is very uncommon for EC, which you correctly identified as well. If you would have read the post, you would have also read that the attention to take down the post was mentioned. I am assuming the post is left up for a few days to give person A the opportunity to see the picture, if interested, and deleted afterwards. If person A doesn't see the picture in that time frame? Well, happens.
Also:
> lemonparty tier pictures> Why Is 'Lemon Party' Trending On TikTok And Elsewhere?> Like many ancient "shock site" memes, such as Tubgirl or Mr. Hands, murmurings of Lemon Party surfaced on TikTok in the 2020s as a newer, younger audience could have their innocence broken. Therefore, the resurgence of Lemon Party discourse is just a recurring symptom of the internet in general, meaning these shock sites are timeless. They will always be scaring people who are new to the internet.TikTok-Ernst, is it you?
maybe go back and cry to mummy that you want the child filter back installed because you are not capable of browsing the internet withoutinb4:
> ain't reading🙄maybe EC is the wrong place for you, if you are not interested in reading 🤔
No.9943
>>9941> 33 pushup variations> I think he just made some of those up.and he even forgot the most important variations.
this one is really hard if you do the "candlestick with hands support" into "handstand" without using the inertia of a roll. (couldn't find an example without the back roll)
https://www.youtube.com/watch?v=O6IK02WYuswonly ever managed those with inertia. not once purely with arm strength. had one in judo classes who did it with just one hand. that was a real freak, who also destroyed one of the wall plates, because he threw someone else into it by accident. super chill dude in general.
No.9944
>>9943>this one is really hard if you do the "candlestick with hands support" into "handstand" without using the inertia of a roll. (couldn't find an example without the back roll)Most likely due to weak abdominal.
No.9945
>>9941>Nothing wrong with doing a lot of push-upsAre muscles even growing that way? Not sure if muscle hypertrophy is the same with many reps as it is with more weights. That why bodybuilders constantly increase weights, otherwise they would do just 100-200 reps, no?
No.9947 KONTRA
>>9942All that blabla just for saying nothing, with an incredibly dumb analogy thrown right in.
But please, show me exactly where photographic evidence was demanded.
If skeleton Ernst actually understood that throwaway line as a specific request to post his pictures, I apologize (to him).
Nevertheless, you must be pretty new to the internet if you only know lemonparty from tiktok and if you think that post was 100% serious outrage.
And I didn't mention it in the last post, but I clicked through the pictures before reading the post (weird, huh?) and because the bmi chart was spoilered I actually wasn't expecting horrors beyond comprehension.
It's easy chiming in later, already forewarned and then acting like some big brain understander of things.
No.9985 KONTRA
>>9947> I clicked through the pictures [...] and because the bmi chart was spoilered I actually wasn't expecting horrors beyond comprehension.in that case you should have directed your blame/flame at
>>>/meta/417 :^)
No.9986
According to the scale I'm actually at 21.1%BF now, a bit more than I expected considering my looks.
Weight is 77.2kg, want to go down to 75kg while not losing any muscle mass.
Broke my pull-up plateau - I'm now at 9-8-7. Looks like I pulled something in my shoulder during the last workout so gotta take it easier in that department.
>>9903>>9945Consensus is apparently something like 5-10 reps for 3 sets for hypertrophy. If you can achieve that with regular pushups you move on to a harder variation. Though for example the program I used suggested moving from regular pushups to diamond pushups (which wasn't that hard) and then to planche pushups (which felt like a huge change in difficulty), for bench press it would be easier to adjust.
Btw considering your rep count I would assume that your form is not great, so you should make sure it is first. I can recommmend this guy's videos for calisthenics:
https://www.youtube.com/watch?app=desktop&v=Ggb2rXUL5kgI think his videos helped me adapt the right mindset for doing calisthenics successfully, basically - form is the most important thing and you shouldn't chase reps mindlessly.
Also, pushups are a whole body exercise, however if you want to just build muscle as you said sth like bench press would be more efficient.
No.9995
>>9986You are actually right, I don't have to increase number of sets. 3 sets would be enough.
Long time ago I've read an article on optimal amount of sets/reps and forgot about that.
I will switch to more advanced techniques then.
Here it is if Ernsts are curious:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/.
Top controversial opinions:
* 3−6 sets of 1−12 repetitions is enough for advanced individuals
* low loads and high loads result in the same amount of hypertrophy when volitional fatigue occurs anyway
* reaching volitional fatigue at all times is not necessary; it even works better if you have 3-4 reps left in reserve
No.10003
>>9986>According to the scaleScales are notoriously imprecise, they are very dependent on how much water you have on your feet. Just for fun, try stepping on it right out of the shower and see what it displays.
>>9995>Top controversial opinions: >* 3−6 sets of 1−12 repetitions is enough for advanced individuals*with 60-80% 1RM, which would probably amount to 5-8 reps, which is the standard for strength training
>* low loads and high loads result in the same amount of hypertrophy when volitional fatigue occurs anywayI only found that in combination with blood flow restriction, so low loads and high loads would not be the same under otherwise identical conditions
All in all muscle growth and especially strength gain can only be reached by going further. As long the body doesn't have to adapt, it won't.
The article also talks about this and it should be emphasized that muscle fiber growth is only half the deal, because you can indeed do "more" with "less" muscle if your innervation is better.
No.10005
>>10003Well the article says that they couldn't find any clear evidences or develop a stable method to maximize muscle growth with within settings they stated in the beginning, so it's all personal trial and error after all. But they suggest to add all kinds of trainings if you reached plateau and maybe it will help :D
No.10006 KONTRA
ayy lmao what the fug, a German posted his benis X----DDDDDDD
No.10010
>>10005>But they suggest to add all kinds of trainings if you reached plateau and maybe it will help :DWell, at least it will increase compliance if you mix things up.
Shame I can't find the "shower curls" muscle confusion one right now.
No.10030
>>10029I like diamond pushups and pushups on the fingers.
In kickboxing training we also always did pushups on the fists.
No.10040
Went to the gym yesterday, but forgot my training plan (sheet of paper where I track my exercises), so I played it safe and did the following:
Squats 60kg 5x5 with supersets of 20kg barbell curls 3x8
OHP 35kg 4x5, only managed 1 rep on the last set
and because I felt like it, deadlifts, but this time also just 60kg, 5x5
At home I looked at the paper and noticed it was full anyway, and I seem to have lost the template I used to print it out ;_;
I seem to have done deadlifts with 90kg the last time I did them, but that was also when my back hurt again, and I seem to have finished the OHP sets with 35kg.
So, what conclusion can I draw from this? I should deload, since what I am doing right now is basically rehabilitation exercise anyway, and just slowly crawl up. Priority is getting rid of the back ache, and when I have achieved that I can go full retard with weights again.
Also, what's a good speed on the treadmill? I am currently doing a few minutes of 10 km/h at 5% inclination, but I think I could go faster if I do no inclination.
No.10071
>>10030>pushups on the fists.Does that have any benefits in comparison to everything else? Looks like you just make yourself less stable that way.
>>10035Turns out I do narrow grip push-up! Didn't know that.
No.10072
>>10071>Does that have any benefits in comparison to everything else?As
>>10035 mentioned it's better on your wrists because they stay straight, and if you're doing them on hard ground it makes your knuckles tougher.
I have a very strong "knuckle curve" though, which means I can't properly plant all of them on a flat surface, which made these knuckle pushups very painful for me.
No.10077
>>10040>Also, what's a good speed on the treadmill?Going faster might be undesirable. Depends on your goal, of course, but increasing speed increases ATP consumption, which, with help of oxygen, starts to produce metabolic by-products that lead to faster muscle fatigue.
https://pubmed.ncbi.nlm.nih.gov/9232550/In simpler words, oxygen and ineffective ATP utilization will reduce amount of time you can actually train.
>a few minutesAch, wait. Missed that part. Then your speed doesn't matter. To have good cardiovascular effects you have to run for at least 20-30 minutes.
No.10078
>>10077>Ach, wait.Yeah I probably should have specified that it's merely for warm-up.
No.10081
>>10072> strong "knuckle curve"isn't there one material art where you punch a concrete wall as part of the training regime? iirc, to flatten your fist.
forgot the name, but they also did some group cuddling as part of training, because: every real fight ends on the ground anyway.
https://www.youtube.com/watch?v=C-f_OXOd1CI No.10082
>>10081>SISTEMAlol, lmao even
https://www.youtube.com/watch?v=Xw8oY75_bQ4I remember finding out about this like ten years ago or so and I showed it to a friend of mine and we spent an hour or so punching each other in the chest while exlaiming SISTEMA everytime.
No.10083
>>10081> to flatten your fistKek, what for?
No.10084
>>10083apparently the reason for that was something like:
> skull is bone and relative flat> bone is hard> wall is hard and relative flat...
> you want to punch with full force and not half force, the m²-impact-area doesn't matter as much. No.10085
>>10084If you say that area of impact doesn't matter, shouldn't it be irrelevant then are you fists flat or no?..
Anyway, looks like some retarded magical thinking.
No.10086
>>10085well, it prolly has some benefits.
i would assume that having punching a concrete wall as exercise/memory at least prepares you for the pain that comes with hitting a skull.
most retards break their hand without even leaving a bump.
and it wasn't an absolute statement. area of impact does matter. if you want to cut or burst open the skin with your punch, go for very fast low area of impact technique. but if your attention is to hit the skull? it's nearly irrelevant, unless you want to break the skull in
and in that case some form of tool as force multiplier would be recommended anyway.
i'm no fighting expert, but wouldn't a form of this typical sumo punch/push be a ... "healthier" way of applying force? less likely to hurt yourself.
> shouldn't it be irrelevant then are you fists flat or no?yes, irrelevant for the person being punched, that is why you want a flat fist: the force gets distributed more equally, reducing the chance of hurting yourself.
No.10087
>>10086>yes, irrelevant for the person being punched, that is why you want a flat fist: the force gets distributed more equally, reducing the chance of hurting yourself.Hm, I would think that issue should be fixed with proper form of grip.
Assuming that your fist hits/collides with an object under different angles, flattening fist by deforming it doesn't seem that beneficial.
No.10088
>>10087> flattening fist by deforming it doesn't seem that beneficial.I do agree.
Other material arts might have better solutions in form of different techniques.
But I still would bet on the яusky fatty retard, who autistically punched a wall for several hours per week, instead of the lean wessy weight pusher, who's punches fly in slow motion, because his muscles are in the way.
sure, the wessy is a lot more pleasing to look at and the fatty gets knocked out as soon as someone, who isn't a complete retard, appears, but
having
some form of training - even if it's not the best one -
nearly always is more beneficial compared to no training at all.
and for what purpose are you training? looking "good"? being healthy? just for fun? retard autist fighting machine? maybe even a combination of all those with some additional other factors?
No.10117
>>8570small update: coming back strong, already doing 3 sets of 8 by 100 kgs bench press, tried 110 once, it felt fairly easy too. Deadlift is 3 sets of 5 of 120 kgs. Given that I didn't do shit for a year, that's a good result>>8570
>>8570 No.10146
>>10095Based Fedor, I watched some of his compilation videos, dude was a legit monster. Not only big and strong, but incredibly skilled and surprisingly agile, and a reach so big he could knock you out from the other side of the ring. Could also take some heavy hits without going down. And yet he always seemed humble and down to earth.
https://youtube.com/watch?v=QdoRXB-zjuc>>10117Breddy good for not doing anything for such a long time. Guess you're one of those people who are sturdy by nature, and find it easy to gain strength, probably at the price of struggling to build endurance.
No.10148
Worse than that. There are Vitaliy Klichko and Vladimir Klichko. Fedor Emelyanenko and Vladimir Emelyanenko.
They are multiplying in geometrical progression.
No.10213
>>10146Endurance at heavy exercises is very good, as long as I eat enough I can do multiple sets (80-90% of the max) of legs and deadlifts, for example. On the other hand, progress is hard and medium-high cardio sucks even harder (now with +20 extra kilos it fries my heart very quickly). However, my worst body traits are definitely thin wrists and poor coordination. While I can train myself to adjust the latter through a lot of training, the former takes the toll at the max effort exercises, wrists just turn off, no matter how I train them. There's not enough place to grow some beef or rock solid tendons, unlike my stupidly huge legs and ass (thanks, grandpa, you should've also given me your gigantic wrists).
No.10465
Bodyweight is down to ~76.8kg, max pullups are up to 10, managed to do a session of 10x4 with 1min breaks yesterday, tbh the very last one was only 90% there, but I'm gonna attempt 10x5 next week. Last settis for 3x5 were 70kg squat, 60kg bench, 90kg deadlift, but I feel like now that I got the basic hang of the techniques I should be able to progress fairly quickly.
However the pain in my right shoulder when I grip the bar for the squat is still there, probably some rotator cuff/external rotator issues so I will cut out the shoulder press (or do it with light weight) and do some exercises to target those muscles instead. Also best to take it easy with the crawl swimming since I've been doing some sprints again lately.
No.10467
>>10465>rotator cuff>squathuh? I hope you're not putting the bar on your delts.
No.10613
Managed to finish today's workout in record time, all weights in kg:
squats 60 5x5
barbell curls 25 3x8
deadlift 60 5x5
overhead press 35 5x5
Since I am still working with rehabilitation tier weights, the arm exercises could be done with the pre-loaded barbells they have a rack of standing there. They go up to 50 kg. This allowed me to do the curls and press as supersets between the big lifts, saving a lot of time, and kind of counteracting my bad habit of taking too long breaks between sets.
I also devised a way of progression that considers my bad stats: In the old times I would increase the weight as soon as I could manage to do a full set of a given weight. This was pretty effective, but I noticed that in my current physical state I can't do that.
So what I am trying now is simply listening to my body and waiting for the DOMS to become less. In practice this means that as soon as I don't get proper soreness anymore, I'll increase the weight.
Baby steps, but ever since I started lifting again my back has improved so much that I think I can be pain free in half a year or so, provided I manage to keep at it.
No.10675
Had my first run in the snow today.
I don't enjoy running in rain, but snow, even if wet, is different.
It's just refreshing moving through the barely frozen woodlands of central Germany.
Ten years ago I was able to do this in shorts and t-shirt as long as I wore a hat and gloves (looked silly, but who cares).
Today at least it was shorts, but I still wore a hoody.
No.10709
Pullups: 10x5 with 1min breaks, only managed 3-4 on last three sets.
Squats: 3x5 with 70, 75, 80. I pussied out of going for 80 right away after warming up cause of my shoulder thing, but it was fine.
Bench: 3x5 65kg
Deadlift: 3x5 with 90, 95, 100. Last set I might have rushed a bit, though mb that's actually not a bad thing.
Didn't feel too great tbh, might have another cold incoming and forgot to eat anything before going to gym.
>>10467Isn't it supposed to sit on the delts with low bar?
In any case I'm still experimenting a bit with what feels best, I tried having it higher today.
External rotation (going beyond 80-90°) seems to be where it gets painful for me - only on one side though. Otherwise the shoulder just feels slightly weaker/less stable.
No.10712
>>10709Yeah, low bar is probably on the shoulders, but I've never done that. In the very beginning I put the bar right on my neck and wondered why it hurt, until I learned to pull my shoulders together and have it rest on the delts, and it's worked ever since. In fact if you do it correctly, you can take your hands off the bar and it won't roll off.
Though I think there was something with height that made low/high better suited for certain people.
Good stats though, did you do something before? Unless I get sick or injured again I will probably take another half year or so until I am back at that kind of weights.
No.10716
>>10712>pull my shoulders together and have it rest on the deltsYeah I'm still struggling with this a bit, narrower grip seems to help since it forces the back to contract.
>Good stats though, did you do something before?Thx, I mostly did calisthenics on and off, but never too seriously. Also did gymnastics competitively as a child which probably gave me a solid base even though I hated it. Tried going to the gym for a couple months in my teens but I was just fucking around, also swimming for mb a year or so.
But inbetween I went for long times with little to no exercise due to general laziness and some health issues.
So this is the first time I'm trying to take strength training more seriously, though my main goal is
ＡＥＳＴＨＥＴＩＣＳWhat kind of injury did you have?
No.10718
>>10716High bar does indeed warrant a narrow grip, and a narrow grip helps popping the traps out more. Basically you try and grab a pencil between your shoulder.
No idea if I already talked about it in this thread, but in spring 21 I hurt my back during running. A muscle tightened up (due to a blocked vertebra that was probably already blocked for more than ten years, fuck going to a doctor when you're in pain :--DDDDDDD) and pinched a nerve so hard that the muscles tightened up even more, which eventually led to the whole nerve being inflamed as fuck. It ran down right through the leg into the foot. My left shin was partly numb. It was basically a really bad kind of lumbago, if you will.
I woke up one morning even before sunrise because of the pain, then spent four or five hours waiting at the doctor's until they could rule out a slipped disk.
Spend two weeks literally on my back - in fact I really only stood up for going to the bathroom or grabbing food, and it took several more weeks until I could at least stand and walk a bit again and start physiotherapy. During that time I could only sleep in a specific position on the back.
And then it took another few months until I could do more than just walking, and it took another year or so until I could properly raise the left foot (i.e. pulling it upwards) again because of the nerve damage in the shin.
And I blame all that on not having lifted for years and working a job that had me hunched over a screen all day, because with a strong back and muscles this cramp could have never occurred in that situation, that is my conviction.
And now since this April I have started lifting again. Ten years ago I was doing 100+ kg squats for reps at a weight of around 80kg. But I will get there again eventually, because just from the strength I could probably do the same weights as you, but if I do a tiny little slip up my back would probably break, so I'm taking it slow. Fixing this comes before getting actually strong again.
No.10794
>>10793There's different kinds of back extensions and pull-ups.
If you do have weights you can always do rows.
These are about the bare minimum exercises you can do.
No.10831
>>10793I never miss a chance to advertise this workout since it helped me solve similar back pain issues while other stretches and stuff were useless.
https://youtu.be/4BOTvaRaDjI?si=MXNEQb1wKQ4WHDkBJust follow along this video every day or so, once your back pain is better once per week or so should be enough. Pay close attention to form and you'll get better.
No.10892
I've been training like a bodybuilder, but deadlifting like a bodybuilder is no fun. I want to dominate the zoomers in my gym, I need more plates.
Today I worked up to a single at 200 and did some backoff sets. The single was pretty hard.
My plan is to do a heavy single and some volume on pull days, and to work up to a heavy single every time I enter the gym. I'm aiming to get 220 by Christmas.
No.10895
>>10892>200What, biscuits, half-cups, teabags?
No.10907
>>10904In that case, noice.
Though now I am wondering what those zoomers are pulling, because with 200kg I would be way ahead of all the young boys in my gym.
In fact, I've never seen anyone do deadlifts, ever.
No.10949
>>10907Noticed the same when I still went to the gym:
>online: Everyone and their moms are squatting and deadlifting 9000kg>in the gym: Every benchpress is occupied, but sole squat rack is empty. Leg press also rarely used.Bonus points when someone's in the squat rack doing shoulder presses or even bicep curls.
I guess it makes sense when I consider that only the most hardcore of gym rats would post on forums.
No.10951
>>10949Heh, that's exactly my gym, though they also always occupy the smith machine and cable frame.
We also have a kind of squat machine or whatever it is called and there is one guy always using it.
Everyone else is usually only doing assorted chest and arm exercises, except for the two chicks always doing assercises. In fact, they actually do use the leg press, and one of them is always doing dumbbell rows.
No.11094
Had to take a week off due to getting a cold/corona for like the 5th time this year.
Down to below 75kg bodyweight, so I reached my end of year goal ahead of time. Despite only losing ~3kg my face looks noticeably leaner. I will just keep dieting until I'm at ~15% BF.
Back to numbers from
>>10709, though I started doing front squats (60kg with more reps for now since I'm just getting used to the form) to let my shoulder rest. Tried to DL 110kg for 3rd set but only managed two reps, grip strength also starting to become a limiting factor.
Did 12-10-8 chinups, I think I'll try doing weighted ones next week.
No.11095
>>11094With deadlifts it depends on what you want to prioritize: grip strength or back strength.
I mean, you shouldn't use straps or anything in any case, but switching from overhand to mixed grip will already boost the weight you can pull a lot, but obviously it will be less works for your forearms.
No.11117
>>10949>>10951The gyms I've trained at always have people squatting and deadlifting, not as many people as are using machines, but still.
I already abandoned my max out every day plan, instead I jumped on Nuckol's intermediate 1x.
Yesterday's session was:
180x2x1
170x3x3
130x6x3 every minute on the minute
All pretty easy. It feels pretty good to rip easy triples off the floor at maximum speed. My back is very sore today.
>>11094>grip strength also starting to become a limiting factorJust use straps or switch to mixed grip when grip starts to limit you. You can strip some weight and do barbell holds at the end of your deadlifting if you want to improve your deadlift specific grip strength.
No.11185
Felt a bit under the weather lately, but I didn't want to hold off the workout indefinitely. Plus, if I am going to get sick again, I want to get sick NOW and not over christmas and my free days.
But I noticed it. I had to stop on the second set of RDL because again I got the pain in THAT SPOT.
And now, a few hours later, I feel how I have really managed to properly destroy myself today. I can barely move, and the finger in my right hand are not quite doing what they are supposed to, though I am not sure why. Probably from the warm-up, which today was a bit of punching bag and speedbag exercises, which I haven't done in a LONG time.
No.11357
Definitely getting more aesthetic, but it's getting to my head a bit, I feel like picrel at times even if I still have quite a bit of work to do. Gotta stay humble.
Had to do the roll of shame after failing a bench press on Monday, so I decided to change it up with dumbbells today. Started adding weight to pullups, gonna try lower reps with higher weight next time. Also happy with OHP, managed to do 5x5 today with a weight that I failed the third set with on Monday.
>>11095>>11117Deadlifts with mixed grip are working out well for now. I don't really care about grip strength tbh so I might switch to straps at some point.
No.11360
>>11357How can you DB BP 40kg per arm when you struggle with 30kg OHP? What is your cup size?
No.11362 KONTRA
>>11360It's 20kg per arm lmao. Could probably go a bit higher, it was my first time doing it.
No.11365
>>11362Ah I see. Which leads me to wonder, is there a convention for giving the weights for dumbbells?
I always do weight per DB, because each arm has its "separate" weight.
No.11367
>>11365>I always do weight per DBSame, never heard or read otherwise.
No.11420
Started increasing the weight on pullups each set, but it still didn't feel super hard, so ended up doing a bunch of reps in total. Also did weighted dips instead of bench press. OHP feels pretty solid now once I started engaging my core and butt more.
Not entirely happy with the deadlifts. With 115kg I only managed 3 reps on the first set, then did 5 on the second but I ended up bouncing the weights so it doesn't really count.
Front Squats are kinda tortuous tbh, the bar is bruising the shoulders much more than with regular ones.
>>11365>>11367Yep, you guys are right, the app doubles the weight for calculating the volume.
No.11422
>>11420>Front Squats are kinda tortuous tbh, the bar is bruising the shoulders much more than with regular ones.Try shoving your shoulders further forward and raising your elbows. At higher weights you will also notice the pressure on your clavicles.
No.11570
Totally forgot to talk about my day:
After hurting THAT SPOT again a week ago, I went again. As per my new resolution of doing exercises until I don't get sore from them anymore it was the same weights as last time, all weights in kg:
Squat 60 5x5
Barbell Curls 25 8,8,5
Overhead Press with strict form 35 5x5
Deadlifts 60 5x5
Basically all exercises weren't really that exhausting, especially the OHP was right-out EASY.
Today I feel almost nothing in back and arms, just a little bit in glutes and biceps - this means that I will do one more day with 60kg, but increase OHP weight. Curls actually become pretty hard when you try to do them properly instead of just some glorified stand-up row.
No.11633
I've been watching a ton of videos on yt lately, and one thing I want to change in my workouts is to do rep ranges rather than aim for static reps such as 3x5 or 5x5.
The argument is that with static reps you basically limit yourself unnecessarily during the initial sets (esp. with 5x5) + whenever you up the weight it can be too much of a jump in intensity.
Whereas if you do say 3x4-6 you have more freedom and a smoother progression from e.g. whenever you hit 6-6-6 (or mb even 6-5-5 or so) you can up the weight and you're likely to at least hit 4-4-4 with the new weight and can then start increasing reps. So you won't need to deload like if you were to fail the 3x5/5x5 after a weight increase.
>>11570>doing exercises until I don't get sore from them anymoreI'm pretty sure it's not a good way to progress. As long as you don't up the intensity it probably won't lead to enough muscle adaptation that the same weight will stop leading to soreness.
Also isn't being sore part of the fun? But that's a digression. But let's see how it works out for you.
No.11636
>>11633> As long as you don't up the intensity it probably won't lead to enough muscle adaptation that the same weight will stop leading to sorenessHuh? Of course it will. That IS exactly the reason why you have to increase weights to get stronger - your body will eventually get used to the current weight.
And the idea here is to take it reaaaaaally slow. Make the body fully adapt to the current weight before moving to the next one. When my back is fixed I can go back to the faster progression I used in the past.
Also, with the weights you are currently pulling I wouldn't worry too much about minmaxing sets, you're still a bloody beginner as far as lifting is concerned. First get the basics down properly and build up a good base.
In time you will discover what works for you and what not. I also remember there was a program by Jim Wendler, but iirc that was more for intermediate/advanced lifters.
No.11756
Did some shoulder mobility stuff and tried regular squats again today. Decided to do some more reps with easier weight on bench press, might be sandbagging tbh, but at least I'm doing more volume. Bicep curls was a fun addition, pretty good pump at the end.
I wanna try and stick to a proper A/B split now rather than winging it every time.
>>11636>And the idea here is to take it reaaaaaally slow.Aight, fair enough then
No.12008
>>12007Still trying to fix my fucked up back.
When that has been achieved, gaining raw strength to prevent fucking up my back again.
No.12010
>>12008Wouldn't be stretching the back(becoming more flexible and mobile in the back be abetter alternative to fix a back fucked from lifting and/or sitting a lot? Or what is the exact problem? Heard abs are good for back problems but my abs training does not prevent me from having back pains when sitting a lot.
No.12011
>>12010Stretching and such is obviously also done and it's an important thing to do, but I am convinced, and it is my holy creed, that had I been actively lifting at the time the injury happened, it wouldn't have happened at all, because that injury was caused by weak muscles. And I won't let that happen again. Also, I am approaching an age where a strong support for your bones, as well as strong bones, become more and more important.
No.12012
Ernst noticed he regained two of those 10 kilograms he lost last year, probably due to lack of outside activitiy due to shitty weather. It's not too bad, especially after christmas, but I have to watch out that it doesn't increase further.
No.13011
Totally forgot to tell about my recent workouts.
Due to christmas and exposure to sick relatives and such I hadn't done anything since november. Over eight weeks!
So, last week first lifting session after this break. Boy, did that waste me. Front squats, dumbbell bench, cable flies, roman deadlifts with the same weights as the last workout. I walked like I had shat my pants and could barely lift my arms. It was glorious. And I had really bad doms the following days.
Today they were completely gone, so I went to the gym. Squats, barbell curls, standing military press, deadlifts, same weights as last workout. And I think I am now ready to increase the weight again, because apart from the curls I barely had any problems. In fact, the deadlift sets went by so fast like it was nothing. I didn't even really sweat, at least not as much as usual.
Also, what happened to China Ernst? Honeymoon phase over or are you still going hard?
No.13025
>>13011Sounds good, glad you picked back up!
I did a break of 10 days or so while traveling in China
and due to getting a new tattoo on my bicepBangkok has a bunch of outdoor gyms with pretty good equipment so I've been back at it. Though I'm also drinking and smoking a bit so I don't expect to make progress as fast.
Pic is from a "proper" gym I went to today so I could get some deadlifts done, tried hex bar this time.
They also sell protein shakes for like a buck in every convenience store here which is pretty handy while traveling.
No.13028
>>13025>Bangkok>ChinaHmmmmm......
That said, what kind of tattoo?
Please tell me it's either a tribal or barded wire running round the arm or 劲.
No.13030 KONTRA
>>13028I'm on holidays in Thailand now
>That said, what kind of tattoo?Rose with a scythe in a stencil blackwork style, nothing fancy.
>Please tell me it's either a tribal or barded wire running round the arm or 劲.Honestly these aren't the worst. I have seen so many shitty random sleeves with like a Joker face or whatever in Pattaya and around the touristy areas in Bangkok. A lot of the Thai locals have tattoos as well, often traditional Thai style though which can look kinda cool though often seem to be rather poor quality.
No.13032
>>13030>traditional Thai styleHow does that look like? I don't think I can recall ever seeing a tattooed asian outside of Japan or those tribesmen along the southeastern islands.
No.13036
>>13035Interesting, didn't know that style.
No.13267
>>13266Did kickboxing and boxing in the past, also dabbled in HEMA (or rather, longsword fencing, german scene is less faggy than what you usually find on the internet on HEMA).
Muay Thai is cool, have you done the conditioning where you kick each other's legs? My brother-in-law used to do MT years ago and he always showed how his inner thigh was blue and yellow and green.
I advise on going to a place where they actually spar, everything else is just watered-down fitness stuff.
And if you think the MT cardio was already brutal, try boxing.
In fact, I have been thinking about taking up some martial art again because I found myself having violent fantasies about conflicts again, and that has always been a sign that I am not fighting enough.
No.13402
>>13400>managed to squeeze out 10 reps with degrading formOoof, don't do that. Tickets to Snap City are sold at any weight. Congrats on the DOMS, lower back is among my favorites.
No.13413 KONTRA
Finally went and did rock climbing. It was pretty fun, initially I was doing incredibly but rapidly lost stamina and couldn't keep just trying to pull up my way to the top. The valuable lesson here is that dumb strength can only make up for lack of technique for so long.
No.13458
Went lifting yesterday. Was pretty good, and I can really feel it in the pecs.
It was funny, I went there at 2:30-ish and there was NOBODY. I was completely alone for about 20 minutes before the owner came and showed some new people around, but that was it. When I was done, there was nobody else.
And I managed to thoroughly destroy myself.
For warmup I did a bit of punching bag and speedbag. I sent the big bag almost into the horizontal. After lifting, I barely managed to make it move.
My stats were (everything in kg)
Front Squats 65 5x5
Cable Flies 20 3x8
DB Bench Press 20 8,4,0
Romanian Deadlift 65 5x5
Pendlay Rows 60 5,5,3,0,0
So all in all it was nice. I will probably increase weight on the big lifts because I can barely feel anything in the legs, and the other lifts were not full sets, so I wouldn't go up anyway.
No.13460
>>13413>pull up my way to the topYou're supposed to use your arms as little as possible, they're mostly for keeping your body close to the wall while your legs power the rest of you upwards. No wonder you got tired. Thanks for reminding me how much I want to do this again, I need to look for a place nearby.
No.13464 KONTRA
I wish my left knee wasn't completely fucked.
No.13484
Triceps doms are among the worst. It's either some dull, uncomfortable sensation or it feels like having hit the edge of something.
Probably because the common office monkey posture facilitates tension with the claw arms and crooked neck.
No.13514
Decided to try a new program. It's a four-day split and heavy on supersets (with doing some extra exercises on low intensity between the proper sets). The supersets seem pretty challening cardio-wise esp. with some of the higher rep ranges, gonna take some time to adjust. But I do enjoy trying out new exercises in any case.
>>13484Try calves DOMS lol, I recently did weighted calf raises with the machine for the first time and I can still barely walk.
No.13516
>>13514Calves are not that bad. Actually, they're among my favorites.
No.13593
Went lifting. Right when I started I realized that I hadn't taken a single sip of water the whole day. I had soup for lunch, but it was more solid stuff than broth.
When I put the bar on my shoulders it already felt pretty heavy, but I actually managed to do everything I did last week, and squats and deadlift were easy enough that I will increase the weight next time.
Curls are still critical though, and the OHP was a close one because I just so happened to manage to force the very last rep of the last set out, barely.
Anyway, here's today's stats.
Squats 65 5x5
Barbell Curls 25 8,8,5
Overhead Press 37,5 5x5
Deadlift 65 5x5
No.13701
I’m now 88kg, I still look skinny because all the fat is in my legs and I wear very large pants (only one trousers still suits me in my wardrobe). My weight loss objective would be to practice intermittent fasting and go swimming an hour three times a week (maybe eating less would help too. Last year I weighted 68kg lol, and nearly nobody notices the difference.
No.13729
Today's lifting day was weird and unsuccessful.
Sure, I did all my squats and deadlifts, but I completely failed the DB benchpress and rows, but I also wasn't quite focused; something felt off the whole time. And my lunch consisted of probably less than 1k calories and that's all I ate all day.
Funny thing is, I am still completely destroyed. I can barely walk, I can feel it in my back, my chest and my arms.
No.13784
I've been eating a bit more, so I'm feeling pretty energetic lately. My current plan is to bulk slooowly for 2-3 months and then maybe cut for a month or so, depending on how much fat I put on in the process.
Been enjoying some new movements like T-bar and one-arm DB rows. Bulgarian Split Squats at 4x10-15 are absolutely beating my ass. Makes me consider cutting back on smoking. Also been feeling some elbow pain after doing triceps isolation exercises, gonna have to figure out how to adjust those.
>>13562I used to dread going to public gyms but now I enjoy it (except when it's just way too crowded), I think working out at home all the time would be too boring for me.
No.14066
Went lifting on saturday.
Did everything, have barely any DOMS, this means MORE WEIGHT.
I might have possibly reached the point again where I have to race through +20kg in a short time before I have to slow down again.
That would mean that I can finally shed the shameful sub-bodyweight ways and start counting in Xplates again.
Except for benchpress, which is one of my least favorite exercises and which I am really bad at.
No.14068
>>14066Oh, and I did some heavy bag work; I punched it so hard (and a few times not ideally) that I now have about 20% less skin on my middle knuckles.
Next time I might bring my gloves, it's better doing that with gloves anyway.
No.14121
Went swimming yesterday for the first time in months, did enjoy a few 70-80% sprints, however shoulder started acting up a bit afterwards.
Split squats are still kicking my ass, somewhat stuck with bench and OHP (might also be related to shoulder), however some nice progress otherwise, eating more seems to be doing its part.
>>14068Wait, you hit it barehands without even wraps?
Btw I'm going to a trial MMA class on Saturday
No.14130 KONTRA
>>14121No, but wraps only cover the "base knuckles". Because it's been some time my punches weren't as precise anymore, so I didn't hit the bag properly a few times, leading to bruised middle knuckles. You know, the ones in the middle. No idea what they are even called.
No.14159 KONTRA
>>14158This webm made me puke a little.
No.14191
>>14158Imagine that squatting down on your dick
No.14192 KONTRA
>>14159>>14162>>14191You are all the reason why women don't feel safe in gyms.
No.14195
>>14192If they didn't feel safe in gyms, they wouldn't engage in TikTok attention whoring there.
No.14197
>>14191>Imagine that squatting down on your facefixed
No.14203
>>14158Thanks.
Sore today. I avoided running any major hills to minimize the impact on my hamstrings but somehow managed to burn out my quads. Winter has taken its toll on my conditioning.
No.14354
>>14239Why not? Just try it, you might have a better chance than you expect.
Go get crushed between those thighs, if you know what I mean (I mean die while giving head (not even worth the spoiler tags, really)).
Anyway, I believe in you!
Dream big, fart loud!
No.14390
>>14354>Go get crushed between those thighsI dream about this, way too often
Inb4: Girls like her should be banned from any gym
No.14394 KONTRA
>>14390They kinda should be tbh. It's fine as long as they're doing proper exercises but I sometimes see a girl who just comes to the gym to do some stupid TikTok dances in front of the mirror and each time I have to pass her I have to channel my mental energy to resist the urge of knocking her out cold
#gymcelvisibilitymonth
No.14395
>>14394Sounds like you're a weakling who can't channel this transient horniness into testosterone production.
I wish there were such kind of girls at my gym, because all I get are gay zoomers doing nothing but light arms and hanging on their phones all the time, and since I am not gay, they are only annoying without the potential attraction.
No.14396
>>14395>and since I am not gaysounds like a you problem
No.14398
>>14396I will never understand homoprinces foregoing pussy for something they already have themselves.
No.14477
>>14398But can you bumdrill yourself, like the analridders?
No.14533
Been going on a saturday afternoon for the third time now and it's almost empty. I don't understand it, shouldn't the place be bursting?
On weekdays evenings it's full, but on weekends, saturday afternoon not too soon after lunchtime, I once was alone!
Anyway, did all my stuff today, been increasing weight on the squats regularly lately, and will increase it again next time. Managed full sets of curls with the current weight and will increase that too. Deadlifts are a bit strange because I get lightheaded, and I am only at 75 kg (same weight as squats). No idea if I am doing something wrong I haven't done wrong before or if I just don't remember how strenuous it was fifteen years ago.
Also failed the last rep on the last set of military press, but that's ok because I increased the weight on that, too. Only 40 kg, but hey, I'm still moving rehab weights, so it's ok. I think I never managed to move beyond 50 kg anyway.
The music however was horrible. This time, it was that typical german kanak wannabe gangsta rap, but the dude who put it on was totally into it while he did nothing but chest and arms (in fact, I have never seen anyone do legs beyond the odd half-assed leg press set). Germans will know what I am talking about. Azad, Haftbefehl and the like. They try so hard to be badass like NWA, but their arab eunuch voices only make it seem sillier than it already is. Oh well, better than regular pop music.
No.14607
I just found out what a Cuban press is and I think my world has been turned upside down.
No.14632
>>14607Why?
Never heard of it before, but seems kinda bad since the first part of the movement limits the weight you can handle. Would be better off doing regular overhead press if you're just looking for strength/hypertrophy, and if you really need it for (p)rehab just do some separate exercises for the rotator cuff
No.14640
>>14632>since the first part of the movement limits the weight you can handleThat is not inherently a bad thing
No.14667
Today was kinda ok. I didn't eat much, didn't sleep well and actually felt a will it/won't it illness this morning. It vanished throughout the day, but I am certainly at full power today.
Front squats with increased weight, had to to abort the last set because I wasn't wearing a proper t-shirt but an old one I ripped off the sleeves, so now the bar was rolling down my sweaty shoulders because I still don't have proper mobility to keep my arms up far enough. Also, I was distracted by this woman doing rows on a machine right opposite of the squat rack. She wore one of those modern exercise pants that don't leave anything to fantasy, and it was light grey so there was even less left to fantasy, and because front squats I was looking right at it. I think that's a good excuse.
DB bench was same as last time, but I am really weak on the chest anyway, especially on the left side. Maybe I should start jacking with my left hand to balance out decades of fapping with right.
Cable flies were ok, but also nothing special.
Did RDL with the same weight as last time because I wasn't doing them cleanly, and today it was the same. In fact I noticed my left leg not being as stable as the right one. I assume it's still damage from my back injury, because it was on the left side and part of my shin was paralyzed for at least a year, so there's probably still not all motor neurons back in actions again (provided they ever will). Still managed to finish everything.
There was also a funny occurrence during warmup - I usually run a stadion lap on the treadmill to get the juices flowing a bit - that I had seen so far only on the telly: There was a woman on the crosstrainer who was moving her legs and just constantly talking on the phone, like you would see in some comedy skit. I probably shouldn't be surprised because so many people spend more time on their phones than actually lifting (only chest and bis/tris of course), but somehow that was still funny to me because it's something that some time ago was just some satirical exaggeration, and now it's normality.
No.14730
>>14721Very nice. Do you do more exercises or is this all? Because I notice a lack of shoulder stuff.
I wonder how long it will take until I am at 130kg DL again. Right now I start getting lightheaded even from 80.
No.14750
>>14730Thanks. Wanted to do OHP today but squat rack was busy and I don't won't to power clean the bar so just did seated DB shoulder press instead
I read that lightheadedness after deadlift might be hydration issue
No.14752
>>14750In my gym there's some set-weight curl bars which I have used in a pinch for OHP, but because they don't have rotating sleeves, they're rather hard on the wrists.
Might indeed be a hydration problem, I often don't drink enough.
No.14755
Session today was pretty good. Could finish all my sets:
Squats 75 5x5
Barbell Curls 25 3x8
Overhead Press 40 5x5
Deadlift 75 5x5
Funny enough today I didn't feel lightheaded from the deadlifts; but I also drank a lot beforehand, though it might also be the difference between DL/RDL.
Press gets so much easier if you user proper technique (i.e. keeping the bar in line).
Afterwards because I had some time to kill I did a bit of punching bag and speed bag, but holy shit, today's speed bag was bad. Probably lack of coordination from the strain of lifting. Also my right pinky is shaking like crazy when I have my hands in a writing/touchpad position.
Apart from that there were no funny gym people today, though it was more crowded than expected from my recent experiences.
No.14756 KONTRA
>>14755And as I am nearing the end of the first year since I started out again, I can say that while I haven't increased my stats in any way (as compared to e.g.
>>2507), that's not a bad thing, because my back pain has improved immensely.
In fact, I haven't had a weird slip-up or anything for quite some time now. I can still feel it tensing sometimes and I can still crack the vertebrae (though that is probably something that will stay with me for now), but just a year ago sitting in a chair all day was enough to make my back hurt, today it's virtually irrelevant.
A year from now I can hopefully declare full freedom of pain AND increased stats.
No.14815 KONTRA
Today was not ideal. I did some archer pull-ups for fun inbetween classes yesterday but didn't warm up so my elbows have been hurting afterwards, still went through with the weighted pull-ups today but it didn't feel too great. Gonna try to avoid stressing elbows until next week.
The program I'm doing suggests that I also do deadlifts today, but my grip was already pretty weak from pullups + dumbbell split squats + shrugs, I even decided to skip one set of the shrugs. Mb gonna drop into the gym tomorrow just to do the deadlifts.
>>14756>A year from now I can hopefully declare full freedom of pain AND increased stats.加油！
No.14866
>>14815>Ernst, how many different exercises are you doing?>Yes.Just make sure you don't overtrain. It's a thin line between getting all out of your noob gains and fucking you up for later on.
Nevertheless great success!
Also, are you still lifting with double overhand, or have you switched to cross grip/hook grip?
Back in the day I usually had to switch do cross at around 90-100 kg, I think it will be the same this time around.
No.14891 KONTRA
>>14866>Just make sure you don't overtrain.Yeah, I'll try not to. I had no issues recently so might've gotten a bit cocky. Ended up doing a bit much today as well.
>Also, are you still lifting with double overhand, or have you switched to cross grip/hook grip?Have been doing cross grip above 100kg. Tried straps today, felt a bit weird at first, gonna take some getting used to.
No.14913
>>14905Are you the same Ernst that likes to bike and is kinda bike/biking obsessed?
t. correlation pro
No.14923
>>14913No, and I actually don't even like cycling.
I wonder what exactly made you think that.
No.14927 KONTRA
>>14923It's because your faggy crumbesque preferences in women probably translate to a giant raging faggot who puts himself in colorful spandex to hinder car- and motorcycle traffic because he is full of himself like all cyclists.
Glad you hate cycling and cyclists like any sane man, but you are still a raging homo.
No.15142
Got some fairly effortless PRs on bench and squat, should be able to add another 5kg at least until end of month. Shoulder press still lagging, despite my shoulders having grown quite a bit since I started training. Maybe triceps is actually limiting it after being fatigued from close-ish grip bench. Anyways pushed myself on shoulders/biceps/triceps as hard as I could today, adding dropsets after reaching failure.
Also found this guy on yt who has some videos on mental cues for bracing & lifting which was kinda helpful:
https://www.youtube.com/watch?v=qC1nAck0XRY No.15151
Went for the first time since before easter because my back started hurting again. I had already showered yesterday and it is possible that I might have to shower tonight again, which makes it three times in two days, which is really bad for my skin, but oh well... You gotta do what you gotta do.
Anyway, I did everything I did two weeks ago, but DB bench was again pretty bad, but it was also the last exercise for the day and I was already sweating like a pig.
Apart from that I only have a story about a plate hoarder. Some buff dude with a beard and no hair who loaded up the leg press with all the 20kg plates, and I mean ALL OF THEM. I walked up to him and asked him (more in jest) if he was using all the plates and he told me, dead serious, that yes, he will use them all.
He then proceeded to indeed load all the 20kg plates onto the leg press (I think it was 6 or 7 per side), did some half rom reps and then continued jabbering with the dudes who are always there, while I was finishing half my workout for the day with 15kg plates.
I COULD HAVE EASILY TAKEN SOME PLATES HAD I KNOWN YOU'RE ONLY THERE FOR GOSSIP YOU MASSIVE FAGGOT
Next time I'm alone I will try what I can do on the leg press and see just how many plates *I* can do. With full rom, obviously.
No.15281
I try to eat lots of veggies/fruit/berries and protein, while keeping myself in tonus by walking a few kms, already lost like 5 kg in a month and I don't feel bloated anymore. Extra policies: 0 sugary drinks or candies, very low amount of bread (tiny pieces of dried whole rye one instead), nearly no processed foods, disabled Wolt subscription. Insane what a low carb diet alone can do, I should go back to the gym though too, cause my back is fucked again from sitting.
No.15284
>>15151>6 or 7 per sideGiven that it's literally nothing, if you train a lot, it was genuinely his fault for using such an exercise to make everyone mad.
No.15287 KONTRA
>>15281Impressive will power and I mean that serious.
No.15288
>>15281>Extra policies: 0 sugary drinksIn my opinion the best and easiest thing everybody can do to maintain a decent diet. That includes artificial sweetener alternatives, those are arguably even worse.
No.15289
>>15288not all artificial sweeteners are created equal. Some of them like erythritol do not increase blood sugar and at mindful quantities it's as safe as eating a fruit. In general though, I have to agree
No.15349
>>15288Show me one single case where a sweetener is worse in comparision to sugar if ingested in small - or better - in large quantities.
No.15354 KONTRA
>>15349Fuck off of this board with your retarded posts
No.15429
>Exercise Bikes
>Treadmills
Both you can have for free outside. I don't get how the you could fitcels convince to use them.
No.15432
Another day, another workout.
Same stats as last time:
>>14755Went well, although I had to really fight the last few reps of the OHP, and I got lightheaded again during deadlifting, although the weight itself was not a big issue and I only started to feel a light strain in my forearms after the second-to-last set.
At least I didn't lose much. I will probably do another day with the same weights and then increase.
I also had this weird back pain again and by now I am convinced that it's caused by standing somewhere for too long, so I either have to sit, lie down or walk, but standing is really really bad.
No.15439
>>15432>painIf it's too much, you are making a mistake of using too much weight without the body adapting to it. Also doing warmup with lightweight sets is of utter importance, I always do at least light 2-3 sets, like 30-40%, then 60%.
>caused by standingMix deadlift with pullups, this is what helped me to stretch out compression. After two weeks I usually have 0 pain until I stop doing this routine basically.
No.15444
>>15439Don't worry, the pain is not from working out; in fact the workouts have helped alleviating the pain, but apparently I am still not over the hump.
No.15590
Lifting today was bad. Couldn't finish a single full set, didn't do cable flies, but I felt tired and had one of those days where there wasn't time to properly eat or drink (one downside of wfh).
I also really wasn't there with my mind, I have to admit. Had to force myself to go because I already skipped it on monday and instead went for a run (ashes on my head), and for some reason the people there irritated me, even though it wasn't particularly louder than usually, although some asshole continuously counted reps loudly and some other asshole whom I had met before in the locker room was hogging the whole bench with his dirty sweaty clothes while he was showering and to add insult to injury they switched the tissue dispenser on the toilet with one of those air dryers that are evidentially less hygienic than tissues, but I can understand it from the owner's perspective who can't have a cleaning lady go through everything daily.
Yeah, I think it mainly my shitty mindset today, which I find a bit worrying because I always found lifting to be a meditative activity for me, so if I can't unwind and clear my mind through iron, how else could I?
"At least" I could observe someone pulling out of a parking space in a manner that you usually only see with women. People with this licence plate really don't have their reputation for nothing. Good thing I still have my home plate.
No.15605
Looks like I amassed a bunch of smaller injuries the last few days: left knee feels painful in some positions & elbows acting up, a bit of back pain plus got an
anal thrombosis.Gonna have to take it easy, maybe skip the heavier lifts for a bit
Anyways, this old-ass American biker guy deadlifting 700lbs in his garage popped up on my youtube, best thing the algo threw my way in a while:
https://www.youtube.com/watch?v=BWprPrZXOis No.15752
>>15659what I add to my back squats is front squats using 80% of typical back squat weight, they help stabilize squat technique and my quads immediately pop out
No.15849
Lost 50kg since January 2021, and all that just because depression made me stop wanting eat food and the only things I'm able to eat are beef, eggs,milk, dairy, oats, dark green vegetables (broccoli, kale, spinach, watercress, ruchetta...) and some supplements.
I wonder if I can get some muscles since I'm in mid thirties and skinny as fuck right now (1,75m and 75kg).
No.15908
>>158491,75/75kg isn't really skinny in my opinion, maybe it appears like this, because you are used to being a lot heavier. Also it should be easily possible to gain some muscles, especially since you seem to be able to gain mass easily. Your diet sounds already great, so just go for it.
No.15939
Just swam 25 min. That’s a start
No.15940
Finally went lifting again.
It's always amazing to see what difference it makes whether one is going on a saturday morning or a workday evening.
I basically rushed through all sets without any major effort (especially curls and OHP were deceptively easy today), but I deliberately did not add weight because it had been so long since the last workout, but I think I can safely increase the weights again.
I also saw someone actually do squats in the rack for the first time. He was doing 100kg front squats with crossed arms.
I talked a bit to him and he told me he's basically taking it easy; his PR was something like 350kg, but he's not actually competing. And he's only a young boy of 21, but I find it commendable that he actually had the wisdom to forego ego lifts.
I still told him to take care and make the most of it as long as he has energy and regeneration out of his ass.
I'll be glad when I reach 100+kg again and maybe work my way up to 300+ until I'm some old deadlift dude like the one in
>>15605. Moments like this make we wish I had stuck with it when I was still in my early 20s.
No.15976
Do you practice Kegel exercises? Why not?
No.15978
>>15976>Why notI prefer Bowling. Kegel is for 50+ people who play it in the cellar of some ancient village-pub.
No.15986 KONTRA
>>15981>>15978Peak german humor
No.16250
Only a few days into the mini-cut, it's crazy how quickly the weight drops if you minimize carb intake, already back to 80kg. Most of the intial loss is water weight ofc. Maybe I'm going a bit overboard with the calorie deficit, feeling pretty low energy. But I still managed to maintain on all my lifts today.
Fucked up all the calluses on my hands, really need to stop picking at them.
>>15752Tried front squats today for the first time this year and fuck me did they feel hard. Granted it was after doing deadlifts so my core was kinda cooked, but still didn't expect to have to go down in both weight and reps considering my regular squat went up quite a bit since the last time I did front squats.
>>15941Do you go to classes or just dance by yourself?
No.16279
>>15908Thanks, bro, I agree with you, about I'm not skinny since my waist is currently 90cm. To be really, honest? Workout isn't the issue right now, but overcome my sugar cravings is.
My daily intake of sugar used to just 3 tbsp since forever, now is zero, and I felt some signs of sugar withdraw last three days and my way of dealing with it is eating an apple or small dried apricot.
I feel like I'm a drug addicted on a withdraw. It's scary...
No.16463
Left shoulder popped out for a moment today when I was trying to squeeze out one last rep of seated DB shoulder press. Felt dizzy for a moment and decided to abandon the rest of the workout in order not to exacerbate it. There's a bit of pain but there seems to be no impact on my range of motion, so I hope I got off with a warning.
Luckily tomorrow is my lower body day, so I might add some low weight rehab exercises for the shoulder.
>>16279Eating fruit seems like a good subsitute to deal with sugar cravings. But also eating some sugar is fine as long as your overall calories work out imo.
No.16528
>>16250There are also split squats, performing them dynamically while walking is a great overall fitness booster, if you are not willing to run like a maniac for 30-40 minutes.
>>15976I've tried Kegels a few years ago, they are cool, but doing them just a bit too much was not pleasant. I felt weaker and less sensitive than not doing them at all. What I can recommend is lots of walking in the mountains with fresh cold air and holding for 7-12 days.
>>16463Fuck sugar and breads of all sorts, I've dropped 10 kilos the last time I ignored them and already pushing 8 kilos right now. As I get older, even a simple innocent croissant goes straight into fat.
No.16541
I found out that training body part isolation is a good way to get that flowy movement in dancing while in the past I thought it mainly came down to stretching which according to a website is false and I think it is quite convincing. While a low flexibility hampers my attempts at making crazy cool kicks or floor work (I suppose, never tried because it's quite straining for my body rn) moving "the whole body" in dance comes down to controlling small muscle movements and coordinating them right.
I actually can see a difference after doing isolation exercises.
I used videos that teach you isolation for Salsa but found a Korean (?) guy who does videos on different body isolations for popping - the dance style where people can move robotically or like computer animations. Looks pretty cool in how controlled it is.
https://www.youtube.com/watch?v=Lb1LcUYkJqg No.16726
I lost 4kg the last week alone, from 90 to 86kg. In two weeks, my BMI probably won’t be in slightly overweight anymore. I just decided to just eat less, like three or four times less. This ascetic change seems to make me generally jollier and helps me have a stronger will. If I get a better sport routine into all that I’m set for life
No.17165
>>16463>>16528Once a month, I eat my 461Kcal milk shake during the Saturday and walk 14km. The usual route is walk 7km, go to the straight to the lake, chill out in the really shallow water for 20 minutes and walk 7km back home.
My waist is already 89cm... things are going smoothly.
No.17232
sometimes I go to the gym holding in a shit
because I like to live dangerously