the GAINS thread

[Cecily]

Been doing this: https://www.youtube.com/watch?v=H01oGIS1C_g


Glad I watched it again, I was doin it wrong. That gonna build my shoulders at all?


This dude is cool as shit so I'm watch more of his stuff.

[America]

My shoulder day today too!!!! Twinsieeeees!

hey big Jeff I found out my insurance will buy me a train to / hotel in Seattle anytime I have a doc appointment up there. supposedly they buy a pretty decent room too. when do i get to charm u and ur GF? :cool:

[bigjeff100]

hey big Jeff I found out my insurance will buy me a train to / hotel in Seattle anytime I have a doc appointment up there. supposedly they buy a pretty decent room too. when do i get to charm u and ur GF? :cool:

Haha maybe next time you're up here for a doc appointment then!! But you better choose a sunny day!! Don't be choosin a day like today over here!!!!

[maskedmelon]

Been doing this: https://www.youtube.com/watch?v=H01oGIS1C_g


Glad I watched it again, I was doin it wrong. That gonna build my shoulders at all?


This dude is cool as shit so I'm watch more of his stuff.

Yeah, i know that maneuver is helpful for strengthening your serratis and promoting scapular retraction which helps get rid of rounded shoulders. I do something liek that too along with the external rotation work. can't find a good clip showing what I'm talking about right now, but will see what I can dig up when I get home.

[Thorondor]

What exercises are good for posture? I'm doing shoulder rolls now to get shoudlers in position.



Cool, thanks! It's really hard for me to maintain atm.

Pull ups (rotate through all 3 hand positions, forward, lateral, underhand)
Rear Deltoid Flys
Reverse Curls (you should be able to feel the intense burning in the back of your shoulders if you have the appropriately challenging weight and rep-duration)
Shrugs
Deadlifts
Lunges (with weight)
Upright Barbell Rows

Pullups will strengthen your back so that it pulls your shoulders back in correct alignment instead of having rounded/slumped shoulders
Rear Deltoid Flys target the back of your shoulders to assist in correcting poor shoulder/back posture
Reverse curls, while strengthening your forearms and biceps, also work out an area of the back that is hard to target with rear-deltoids/pull ups. Don't ask me how, it just fucking burns back there after doing 4 or 5 sets of reverse curls at 60 to 80lbs.
Shrugs (strengthens where your lats connect to your neck/spine (also increases neck size, one of the measures used in determining bodyfat% per the navy bodyfat calculator)
Deadlifts - Fixes anterior pelvic tilt by strengthening your lower back
Lunges (I use the squat bar to load up about 100lbs) - lengthens and strengthens the abductor muscles that run from your gooch to your abdomen in addition to strengthening your quads/glutes.

So, for most, there's essentially two primary issues that can be symptomatic of poor posture, underdeveloped lower back muscles, glutes, and inner abductor muscles when weak/atrophied cause your pelvis to tilt forward giving the appearance of a "pooch"/gut even when your actual body fat% is low

Sloped/Rounded shoulders primarily because the upper back/rear deltoids are not strong enough to naturally pull your shoulders back/up.

[Thorondor]

Been doing this: https://www.youtube.com/watch?v=H01oGIS1C_g


Glad I watched it again, I was doin it wrong. That gonna build my shoulders at all?


This dude is cool as shit so I'm watch more of his stuff.

Check out Jeff with Athlean X as well. Hes provided a lot of "proper form" videos with skeletal models and anatomical explanations how/why to target specific areas.

[Cecily]

Will do! Thank you so much!


It makes a pretty striking difference in how I look (https://imgur.com/a/jTKHODO), so posture gonna be my next self-improvement obsession.

[Jimjam]

I've decided everyday is gonna be shoulder day. Shoulders back posture does magic things to my frame and I need to remember to do it.

Apparently recovery times are much faster for oestrogenically orientated individuals, so this comment may be a bit MAN orientated, but what about your 36 hour recovery times for the worked areas?

[Cecily]

That's interesting. I'm just trying to avoid bulking upper body, but I'm in real bad physical shape I've found. 2 mi walk is winding me, but I've done 6 miles this week so hoping that cardio gets easier. Inactivity / muscle loss hitting me pretty hard. Never did weight training ever. Think faster recovery time relates to lower muscle mass? Or lower muscle mass is easier to repair.. that would make sense.

[Patriam1066]

Recovery is more about sleep and nutrition

[clevergirl]

Recovery is more about sleep and nutrition

[Cecily]

I don’t do those lol.

[JurisDictum]

That's interesting. I'm just trying to avoid bulking upper body, but I'm in real bad physical shape I've found. 2 mi walk is winding me, but I've done 6 miles this week so hoping that cardio gets easier. Inactivity / muscle loss hitting me pretty hard. Never did weight training ever. Think faster recovery time relates to lower muscle mass? Or lower muscle mass is easier to repair.. that would make sense.

It's pretty hard to grow big muscular arms without any T. In general its hard to get big bulky muscles.

The saying goes: "No one ever got huge by accident."

In general you just aren't going to bulk up without the genetics and T levels for it. You can get away with lots of leg/butt exercises to help

1) lose weight: muscle burns calories so more means you basically end up with less fat over time.

2) Tone the area..Fat looks better in the posterior chain if there is some muscle holding it into place.

3) I think its easier than intense cardio myself. You spend a lot less time "pushing" -- just right toward the end of the lifting sequence.

[PieOats]

how we doin' pals? TODAY was SUPPOSED to be pull-day, BUT! I was a bit burnt from weekend revelry and had to settle for NOT-pull-day. we shall see what my body has to say tomorrow.

[Madbad]

Looks like someone had to re-roll their forum persona

[bigjeff100]

Devon Larratt.. My man... Took the W this weekend!!!

https://www.youtube.com/watch?v=9HWSwh0WhhA

[Thorondor]

1st shoulder day in 3 weeks after popping my ac joint on the bench 3 weeks ago. Friday's chest day went off without reinjury. Here goes.

[Cecily]

Well I used to have a thread to put this in. Just applied for women’s mentor program and that’s scary, but possible ++social connections and someone to help push me towards me career goals will be huge gains.

[Thorondor]

Seated Barbell Shoulder Press
Front Barbell Raises
Lateral Raises
Bent Over Upright Dumbell Rows
Pull Ups
Rear Deltoid Flies

No reinjury. I appear to be on the mend.

[bigjeff100]

Seated Barbell Shoulder Press
Front Barbell Raises
Lateral Raises
Bent Over Upright Dumbell Rows
Pull Ups
Rear Deltoid Flies

No reinjury. I appear to be on the mend.

Nicely done my man.

[Cecily]

Haha that avatar is amazing.

[Cecily]

Looks like trans thread appears gone start new one?

Naw. I’ll probably be too busy soon to participate here, sadly. I wanna thank you for your encouragement. I just got accepted into that mentoring program for women and I’m trying to get into that accelerated IT cert program to get a decent job by the end of the year.

[bigjeff100]

Naw. I’ll probably be too busy soon to participate here, sadly. I wanna thank you for your encouragement. I just got accepted into that mentoring program for women and I’m trying to get into that accelerated IT cert program to get a decent job by the end of the year.

Glad to hear Cecily!! I expect participation in terms of keeping us up to date on how your program is going though!!!!

[Mead]

So far this week I deadlifted 425 (new pr), caught a shark, found a crocodile, and broke down and bought the good airpods after breaking a millionth pair of headphones.

Say hi to my friends

https://i.imgur.com/ZjXnkiQ.jpg

https://i.imgur.com/MSHCdfj.jpg

#Gainz

[bigjeff100]

So far this week I deadlifted 425 (new pr), caught a shark, found a crocodile, and broke down and bought the good airpods after breaking a millionth pair of headphones.

Say hi to my friends

https://i.imgur.com/ZjXnkiQ.jpg

https://i.imgur.com/MSHCdfj.jpg

#Gainz

Oh shit!!!! Sharks and crocs wtf! Is that a little baby hammerhead?!?! Cuuuute!!

Dude i've now purchased 2 over the ear beats in a row, both have shitted out and fallen apart within a year.. Yet i'm literally looking at buying a 3rd pair this week.. They just fit so damn perfect on my head!!!

Anyways, #Gainzinmothernature

[Mead]

Oh shit!!!! Sharks and crocs wtf! Is that a little baby hammerhead?!?! Cuuuute!!

Dude i've now purchased 2 over the ear beats in a row, both have shitted out and fallen apart within a year.. Yet i'm literally looking at buying a 3rd pair this week.. They just fit so damn perfect on my head!!!

Anyways, #Gainzinmothernature

It's a bonnethead shark. Very common in the flats. It's a ball of muscle. Really fun to catch.

Yea man I love the way they fit too. I literally have a drawer full of broken headphones lol. I just picked them up today so I'll let you know how they work in the gym.

[Cecily]

FFS, right? I've lost two amazing pairs of headphones in the past month and just lost a channel on the pair I bought two days ago. Congrats on the new record, Mead!

[PieOats]

Today is PLUL day boys. 32hr deep into my fast, well caffeinated and RAZOR sharp. Plan to break fast poast pluling later today. Wish me luck.

also, nice shark mead.

[Mead]

Today is PLUL day boys. 32hr deep into my fast, well caffeinated and RAZOR sharp. Plan to break fast poast pluling later today. Wish me luck.

also, nice shark mead.

thanks bb

[PieOats]

SHOULDERS (and also tris too) today again boys! shredded them gud and almost a tear long with them 😢 . upon completion I promptly ingested many ounces of stewed bovine, well-seasoned and infused with AMPLE capsaicins. feel like a nap now. will let you know if I decide to give in and get some xtra shuteye.

[Patriam1066]

Oh shit!!!! Sharks and crocs wtf! Is that a little baby hammerhead?!?! Cuuuute!!

Dude i've now purchased 2 over the ear beats in a row, both have shitted out and fallen apart within a year.. Yet i'm literally looking at buying a 3rd pair this week.. They just fit so damn perfect on my head!!!

Anyways, #Gainzinmothernature

LOL love the avatar bud

[Syche]

Can't believe I just found this thread :). Looking forward to adding to it!

Today was:
Backsquat:
10@72% of 1RM
8@77% of 1RM
6@81% of 1RM
4@85% of 1RM
2@90% of 1RM

Grace for Time:
30 - clean and jerk @135

I did 360 for the back squat, with my max currently at 400. Finished Grace in 2:57.

Looking forward to reading more gains! I don't do diets, so I won't have much to say about that, very happy being strong and thick :).

[Wonkie]

SHOULDERS (and also tris too) today again boys! shredded them gud and almost a tear long with them 😢 . upon completion I promptly ingested many ounces of stewed bovine, well-seasoned and infused with AMPLE capsaicins. feel like a nap now. will let you know if I decide to give in and get some xtra shuteye.

:o

[PieOats]

:o

just a little homage ;)


No werk today boys! got a SOLID 9hr shuteye last nuit and started the day with 4g of creatine and a tbsp of apple cider vinegarr. will formally break fast later 2day with pork and fermented food things.

[PieOats]

Can't believe I just found this thread :). Looking forward to adding to it!

Today was:
Backsquat:
10@72% of 1RM
8@77% of 1RM
6@81% of 1RM
4@85% of 1RM
2@90% of 1RM

Grace for Time:
30 - clean and jerk @135

I did 360 for the back squat, with my max currently at 400. Finished Grace in 2:57.

Looking forward to reading more gains! I don't do diets, so I won't have much to say about that, very happy being strong and thick :).

nice numbers, bub. don't think I've done GRACE b4. feel whooped when you'd finished?

[Llandris]

Can't believe I just found this thread :). Looking forward to adding to it!

Today was:
Backsquat:
10@72% of 1RM
8@77% of 1RM
6@81% of 1RM
4@85% of 1RM
2@90% of 1RM

Grace for Time:
30 - clean and jerk @135

I did 360 for the back squat, with my max currently at 400. Finished Grace in 2:57.

Looking forward to reading more gains! I don't do diets, so I won't have much to say about that, very happy being strong and thick :).

Not joking, 2:57 was my time when I did Grace on 3/4/19

BS #s are nice. Yesterday strength was Front Squat with 4 sec pause at bottom. 1 rep every 30 sec for 10 reps, performed mine at 235# (my 85%)

HS walk work, and death by burpees at the end (I hate them)

[Syche]

nice numbers, bub. don't think I've done GRACE b4. feel whooped when you'd finished?

Oh yeah. It’s a burner, I spent a few minutes on the ground after.

[Syche]

Not joking, 2:57 was my time when I did Grace on 3/4/19

BS #s are nice. Yesterday strength was Front Squat with 4 sec pause at bottom. 1 rep every 30 sec for 10 reps, performed mine at 235# (my 85%)

HS walk work, and death by burpees at the end (I hate them)

Death by burpees is the worst, and I can’t handstand walk, so there’s that.

Felt all proud of my new Grace PR until I asked the gym owner his time...1:47...

[Patriam1066]

Good stuff you two

I’m over here feeling proud that I’m deadlifting again w/o back injury (god willing)

[Syche]

Good stuff you two

I’m over here feeling proud that I’m deadlifting again w/o back injury (god willing)

I’ve almost completely walked away from deadlifts. Anything over 400 leaves me in pain. My squats will pass dead’s soon.

Kudos to you for getting back on it!

[Thorondor]

Good stuff you two

I’m over here feeling proud that I’m deadlifting again w/o back injury (god willing)

Just gotta make sure you only stoop until ur fingertips are at the top of the kneecaps and then crouch straight down from there. Coupled with a back brace, you gotta do some pretty retarded "yanking" to fall out of the squared alignment that puts you in.

[Patriam1066]

Just gotta make sure you only stoop until ur fingertips are at the top of the kneecaps and then crouch straight down from there. Coupled with a back brace, you gotta do some pretty retarded "yanking" to fall out of the squared alignment that puts you in.

I am really really bad at maintaining form through any compound movement for whatever reason. It just happens that deadlifts are extremely unforgiving if you disengage your last or arch your back

[Patriam1066]

Deadlifting tonigjt

GAINS

[bigjeff100]

Back day for me today! Rack Puuuuuuulls! May you all have happy gains today!!!

[Thorondor]

Deadlifting tonigjt

GAINS

Set up for 300lb deadlifts right next to 275 on the squat rack yesterday and supersetted back n forth no break to push out 3 sets each in less than 10 mins.

Followed it up with bench pullups and preacher curls and was out in under 20 mins with a high intensity cardio as a side benefit from pushing it all out in such quick succession.

Got back to the office and cooked up a 2 egg + andoulie sausage scramble.

Gains.

[Patriam1066]

Even with a trainer, it’s hard as fuck for me to maintain my lat engagement while deadlifting

[PieOats]

Tidday is BACKday, boys. Grass-fed beef and well cheddared secretions from grass-fed beef are on the menu. down 6#s on my pre-summer shreadquest and The Outlook Is Good.

[Syche]

Yesterday:

Split Jerk - 20% x3, 25% x3, 30% x3 (to warm up jerk)
Clean and Jerk - 50%x3, 65x3, 73x3, 78x2, 83x1, 87x1, 90x1, 92x1...then I decided to try and PR...did 245 which was a 10 pound pr.
Back Squat - 3x3 at 80% (I did 315 for all three).

Today:

Overhead squat complex - 1 heaving snatch balance followed by 2 overhead squats

12 minutes:
1 strick pull up, 2 pushups, 3 air squats
2, 4, 6
3, 6, 9
etc

Gonna be a good Monday!!!

[JurisDictum]

So there is a great new study (https://www.npr.org/sections/thesalt/2019/05/16/723693839/its-not-just-salt-sugar-fat-study-finds-ultra-processed-foods-drive-weight-gain?utm_source=pocket-newtab)where the subjects were given a controlled diet to compare processed vs unprocessed foods.

The study, conducted by researchers at the National Institutes of Health, is the first randomized, controlled trial to show that eating a diet made up of ultra-processed foods actually drives people to overeat and gain weight compared with a diet made up of whole or minimally processed foods. Study participants on the ultra-processed diet ate an average of 508 calories more per day and ended up gaining an average of 2 pounds over a two-week period. People on the unprocessed diet, meanwhile, ended up losing about 2 pounds on average over a two-week period.
Article continues after sponsor message

"The difference in weight gain for one [group] and weight loss for the other during these two periods is phenomenal. We haven't seen anything like this," says Barry Popkin, a nutrition professor at the University of North Carolina who has studied the role of ultra-processed foods in the American diet but was not involved in the current research.

Dariush Mozaffarian, dean of Tufts University's Friedman School of Nutrition Science and Policy, agrees that the findings are striking. He says what was so impressive was that the NIH researchers documented this weight gain even though each meal offered on the two different diets contained the same total amount of calories, fats, protein, sugar, salt, carbohydrates and fiber. Study participants were allowed to eat as much or as little as they wanted but ended up eating way more of the ultra-processed meals, even though they didn't rate those meals as being tastier than the unprocessed meals.

Essentially those processed foods are going to fuck you up by making you more hungry. They are also more carb/fat heavy and less protein dense, meaning you have to go through a lot more calories to get the same level of protein.

A popular theory is that we basically are hungry until we have had enough protein. Which is why a bit of meat and veggies is so damn filling but you can clear an entire basket of bread and butter and not feel all that "full" (at least for very long).

The article doesn't say this, but based on my experience with ultra low carb diets, I would say the same is true for certain veggie nutrients and small number of carbs as well. It seems after awhile meat doesn't fill you up like it used to. So I'm guessing that might be because your body wants more glycogen stores.

It's all about balance from what I can tell. Not too much food. Not getting rid of any food group or over eating any other.

You can get away with not eating meat if you eat the hell out of beans and nuts though. Basically a bean dish and a bunch of nuts for a meal. Also high protein veggies like kale and green peas. Spinach is like 1 gram of protein per serving, and I challenge anyone to eat more than like 6 servings of that.

Cheese would actually be very helpful to prevent all that fiber from giving you the constant shits. A little bit of cheese to balance out your fiber rations would probably be good. It also has some protein in it.

I honestly think that a non bodybuilding person might benefit the most from a veggie/fish diet with maybe 1 steak a week. But I personally just like the low expense chicken/turkey/beef/pork dominated diet ATM. If I get more $$ maybe ill change it up more. Fish are expensive, nuts are expensive.

[Cecily]

I’ve been eating a meatball sub every day this week and I’m ok with this life decision.

[Cecily]

Nuts = rice amino acids JD? Rice and beans only complementary protein combo I know of atm.

[Mead]

Essentially those processed foods are going to fuck you up by making you more hungry. They are also more carb/fat heavy and less protein dense, meaning you have to go through a lot more calories to get the same level of protein.

documented this weight gain even though each meal offered on the two different diets contained the same total amount of calories, fats, protein, sugar, salt, carbohydrates and fiber

?

[Llandris]

Today's workout;

Weightlifting
Emom 10 min
Snatch, hang snatch, squat snatch
70%

Cardio
5 rounds
35 sec on
45 sec rest
Assault bike
Row
Double-unders
Air squats

[Patriam1066]

Today's workout;

Weightlifting
Emom 10 min
Snatch, hang snatch, squat snatch
70%

Cardio
5 rounds
35 sec on
45 sec rest
Assault bike
Row
Double-unders
Air squats

I understand the cardio bullets but not the first section. Explain plz I am intrigued

[JurisDictum]

I understand the cardio bullets but not the first section. Explain plz I am intrigued

That means every minute on the minute he does those three movements. For 10 minutes. Emom is one of the styles crossfit uses. Sometimes people AMRAP (as many repetitions as possible) the last set too.

[Mead]

Diet is everything

Carbs will make you hungry

Carbs are the most genetically modified food on our planet and do unbelieveable damage to humans.

We were not meant to eat them

50% of your diet should be veg 20% lean meats 20% Dairy 10% fats

No excuses or end up bald and low T and diabetie

did you lick the cheetos off your fingers before you typed this up?

[Wonkie]

That means every minute on the minute he does those three movements. For 10 minutes. Emom is one of the styles crossfit uses. Sometimes people AMRAP (as many repetitions as possible) the last set too.

What We Do In The Shadows, the TV show, had a good line about crossfit(virgins) this week. I like it alot but there's usually only 1 good joke per week, which I guess it's actually a decent score. This week had 2 I guess.

[JurisDictum]

What We Do In The Shadows, the TV show, had a good line about crossfit(virgins) this week. I like it alot but there's usually only 1 good joke per week, which I guess it's actually a decent score. This week had 2 I guess.

Making fun of a virgin for doing crossfit is like making fun of fat people when they exercise. In fact most the time, it is literally that.

They are actively doing something to fix the problem -- get off their back.

[Cen]

I’ve been eating a meatball sub every day this week and I’m ok with this life decision.

You got wawa where you are I presume? Most people I know able to swing meatball subs everyday are doin subway or wawa. Thats a lot of food tho calorie wise. Kind of kills all the meals the rest of the day

[Cecily]

It’s been the majority of what I eat, I think I’ve actually been losing weight on them cause only like 900 calories + whatever random food I eat. I liked them cause I could eat that and not worry about food anymore for the rest of the day. Local grocery store but yeah... I’m done with finals week so I’m not gonna eat them anymore.

[Cecily]

Switching it up to subway or wawa probably a good idea though. Think it was Redgar whose 1200 diet plan for me years ago was a subway sub cut in thirds and eaten throughout the day.

[Cecily]

You would think so, but there’s that first pass of the liver you have to consider. Oral route for estrogen drops its bioavailability to something like 5%, whereas transdermal, sublingual, and buccal routes are as good as you can get short of injections. I dissolve mine under my lip and it takes a couple hours to disintegrate and absorb, so I generally try to take my pills after I’m done eating so I don’t swallow any.

Here’s more information if you’re still curious: https://www.ncbi.nlm.nih.gov/m/pubmed/8530713/

Hope this helps!

[bigjeff100]

Today's workout;

Weightlifting
Emom 10 min
Snatch, hang snatch, squat snatch
70%

Cardio
5 rounds
35 sec on
45 sec rest
Assault bike
Row
Double-unders
Air squats

Super happy to always have Llandris peeping in on this forum. Makes it feel official! Happy Monday fellow gainers!!

[Syche]

We have basically a half Murph today:
400m run
25 pull ups
50 pushups
75 airsquats
400m run
rest 5 minutes
repeat

Need this, worried about Murph next weekend :).

[Jimjam]

What's an air squat? Sounds like a fart. I don't think it's a fart.

[Llandris]

Its just a body weight squat

Todays Strength (shoulders)
Weight 95#
Reps; 10-9-8-7-6-5-4-3-2-1
Barbell strict press
pushups
time 6:51

Murph is coming

[bigjeff100]

Its just a body weight squat

Todays Strength (shoulders)
Weight 95#
Reps; 10-9-8-7-6-5-4-3-2-1
Barbell strict press
pushups
time 6:51

Murph is coming

Nicely done my'man! I used to wrap up any shoulders/tricep/chest day with pushups myself. But dips are now my go to "burn'em out" exercise.. Mainly cause they touch on lower pec.. Anything i can do to build that lower shelf i do!!! Nicely done tho Llandris.

[Thorondor]

Ac joint finally healed up:

Barbell bench 1min break between sets

180 x 7
185 x 6
190 x 5

Supersets cable flies >tricep pushdowns no breaks
180 x 6 > 85 x 6
165 x 8 > 70 x 8
150 x 10 > 55 x 10
135 x 14 > 40 x 14
100 x 20 > 30 x 20

Pushups to failure.

Done in under 20 mins. Will return tonight after work.

[Thorondor]

Pullups (overhand, 1 minute break on sets) 10, 8, 6
Bicep curls (cable isolated, eccentric accentuated 1 minute break on sets) 80x12, 95x10, 110x8, 125xfailed on 6th
Dumbell rows (eccentric accentuated, 1 minute break on sets) 65x10, 70x8, 75x6
Lat pulldowns (1 minute break between sets) 120x12, 140x10, 160x8, 180x6

Gave the chill black dude that runs the front desk 2 free cases of preworkout and 1 case of protein drinks because racist.

[Thorondor]

Check stronglifts 5x5, 3-2-1 etc.

12 rep sets means ur at approximately 55 to60% of ur 1 rep max, which means ur conducting an anaerobic workout that isnt conducive to strength training or building muscle mass. Plus im focusing on the eccentric when its in the higher rep ranges. Higher rep count, given that ur failure rep is no higher than rep 16, is good for hypertrophy or sculpting so this month im starting sets in that range pyramidding up to fast twitch sets that are conducive to strengrh training and mass building.

Look at marathon runners physique, theyre doing leg exercises in a nigh unlimited rep count thereby performing anaerobic exercise. Do they look like they have massive legs? Or well defined beanpoles for legs?

[Thorondor]

I should also add that you never just be repeating the same exact weight and rep ct scheme. If you dont constantly change it up, your muscle memory kicks in and you plateau, or backslide.

[Thorondor]

https://youtu.be/vKDYfRtfqng

https://youtu.be/2sE9T0qmZok

https://www.mensjournal.com/health-fitness/rep-range-builds-most-muscle/

[Thorondor]

https://strengthlevel.com/one-rep-max-calculator

1RM
Bench - estimated at 220 (was at 235 when I blew out my AC joint 6 weeks ago)
Deadlift - 325
Squat - 275
OHP - estimated at 155 (was at 180 when i blew out my AC joint 6 weeks ago)
Upright Row - 165

[Thorondor]

thats cool if you want to end up with huge muscles and out of breath and bald if you walk 30 steps like jeff

hope your eating vegetables thorondor

Definitely, on the veggies.

Accidental Arnold, on the rest?

[Mead]

Check stronglifts 5x5, 3-2-1 etc.

12 rep sets means ur at approximately 55 to60% of ur 1 rep max, which means ur conducting an anaerobic workout that isnt conducive to strength training or building muscle mass. Plus im focusing on the eccentric when its in the higher rep ranges. Higher rep count, given that ur failure rep is no higher than rep 16, is good for hypertrophy or sculpting so this month im starting sets in that range pyramidding up to fast twitch sets that are conducive to strengrh training and mass building.

Look at marathon runners physique, theyre doing leg exercises in a nigh unlimited rep count thereby performing anaerobic exercise. Do they look like they have massive legs? Or well defined beanpoles for legs?

why do you even respond to him?

he's never had any clue what he's talking about and is just trolling the entire time

[Thorondor]

why do you even respond to him?

he's never had any clue what he's talking about and is just trolling the entire time

Yeah thanks for calling me out on the DEERing.

[Patriam1066]

thats cool if you want to end up with huge muscles and out of breath and bald if you walk 30 steps like jeff

hope your eating vegetables thorondor

Cycling causes erectile dysfunction. Also, you’ve admitted to attending a Flo Rida concert in your 40s. Finally, Jeff gets more pussy than you

Hope this helps!

[PieOats]

TODAY was pull day, boys. Cranked out 7 chinups and 68 curls at a 1x4 tempo. Breaking fast now with beef, veg and a handful each of cherry tomatoes and BLACKberries.

NAP TIME!

[bigjeff100]

thats cool if you want to end up with huge muscles and out of breath and bald if you walk 30 steps like jeff

hope your eating vegetables thorondor

Hahahaha, nice try little Shark Tank the 2nd.

[Thorondor]

Hahahaha, nice try little Shark Tank the 2nd.

Just for that! I'm a get swoler, bro! :)

[bigjeff100]

Careful, you'll only be able to walk 30 steps and you'll go bald if you get muscles!

[Cecily]

It’s true. I struggle lifting my laundry, but I have long hair and can walk 4 miles whenever I want.

[dudette]

if you do enough cardio you'll wind up with a tall collection of muscles to call on to lift things FOR you.

[Thorondor]

Careful, you'll only be able to walk 30 steps and you'll go bald if you get muscles!

Accidental Arnold!

[bigjeff100]

It’s true. I struggle lifting my laundry, but I have long hair and can walk 4 miles whenever I want.

I'll trade you half my muscles, for half of your hair? Think we can work somethin out Ceci? I'm tryin to walk a little further than 30 steps....

[Cecily]

You can have the wavy part at the bottom for free.

[Cen]

But baldness lowers your air and water resistance so what is the truth? ;D

[bigjeff100]

You can have the wavy part at the bottom for free.

Deal!!! Half asian dude with curly hair.. Nothing to see here folks.

[bigjeff100]

But baldness lowers your air and water resistance so what is the truth? ;D

Bald is beautiful, that's the truth!

[Thorondor]

Did Shoulders and Legs today. DOMS errywhere from this week's eccentric-focused strength training.

5 Eggs, with 20oz of chicken breast for lunch.

Get 'em boys.

[JurisDictum]

Some study shows that we don't know shit about diet:

https://time.com/5600706/personalized-diets-study/

Basically identical twins don't respond identically to the same food. At we can guess it might be about gut bacteria -- which we admittedly know dick about. So there ya go.

Eat less calories eat less processed food seems to be the only thing we can agree upon besides "go out and try shit -- find something that works."

[Cecily]

Eating certain types of food supports one type of bacteria or another. They’ve identified a type of bacteria that’s associated with obesity and one that’s associated with leanness. The ratio determines the end result as one outcompetes the other. Smokers, interestingly enough, have a stronger ratio supporting leanness — while they smoke. If you quit, though, you gain an average 10 lbs over the next year. This was thought to be due to higher calorie consumption due to increased appetite, but it was that found that an ex-smoker’s microbiome ratio switches to an obese proportion. The bacteria correlated with obesity are simply more efficient at breaking down food and you essentially consume extra calories with everything you eat until that bacterial population is suppressed.

So a smoker can have a “negative caloric balance” from exercise and diet AND still gain weight after quitting due to shifts in the microbiome. It’s kinda neat. I believe the suggestion i read was just to increase your gut microbiome’s diversity with fermented foods like sauerkraut etc. But yeah we don’t know a damn thing about optomizing the microbiome externally.

It does seem that bad food makes you want to eat bad food though. You’re supporting a particular population with that diet and they literally control your brain to help keep them alive. It’s pretty quick to switch populations, though. I’ve read it’s just like 3 days of a vegetarian diet to change the ratio over to a population that likes veggies.

This may be the reason when I’m eating really healthy that high fat fast food etc just looks unappetizing after I’ve been away from it for awhile.

[Dwarflord]

Everyone has a different body

Everyone responds differently to diets

Everyone responds differently to cardio or weightlifting

All you can do is customize a system that not only fits you, but fits your life and recovery time that is comfortable enough to stick with.

Consistency is everything with exercise and diet.

Currently on month 4 keto, its hard in the summer here in florida because you burn up electrolytes like nothing outside. My previous keto ended soon as the heat hit but this time i am trying to stick with it.

[Dwarflord]

I have mentioned this previousley but no one responded, a friend who is very serious about lifting mentioned something called carb cycling.

Basically its similar to keto, you only eat BROWN rice, and only a very small serving ( 1/4 ) cup of cooked rice 30 minutes after your heaviest weightlifting day.

3 or 4 day cycle, life one day cardio cardio rest repeat

I am on 4 day myself, but i typically do weightlifting for 2 days in a row as 1 day does not really make me sore enough. Day 2 im puffed up and can lift more anyway.

Anyone on some similar system?

[Mead]

Eating certain types of food supports one type of bacteria or another. They’ve identified a type of bacteria that’s associated with obesity and one that’s associated with leanness. The ratio determines the end result as one outcompetes the other. Smokers, interestingly enough, have a stronger ratio supporting leanness — while they smoke. If you quit, though, you gain an average 10 lbs over the next year. This was thought to be due to higher calorie consumption due to increased appetite, but it was that found that an ex-smoker’s microbiome ratio switches to an obese proportion. The bacteria correlated with obesity are simply more efficient at breaking down food and you essentially consume extra calories with everything you eat until that bacterial population is suppressed.

So a smoker can have a “negative caloric balance” from exercise and diet AND still gain weight after quitting due to shifts in the microbiome. It’s kinda neat. I believe the suggestion i read was just to increase your gut microbiome’s diversity with fermented foods like sauerkraut etc. But yeah we don’t know a damn thing about optomizing the microbiome externally.

It does seem that bad food makes you want to eat bad food though. You’re supporting a particular population with that diet and they literally control your brain to help keep them alive. It’s pretty quick to switch populations, though. I’ve read it’s just like 3 days of a vegetarian diet to change the ratio over to a population that likes veggies.

This may be the reason when I’m eating really healthy that high fat fast food etc just looks unappetizing after I’ve been away from it for awhile.

There are a couple reasons why experts believe people gain weight after smoking cessation

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5021526/

[Cecily]

There are a couple reasons why experts believe people gain weight after smoking cessation

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5021526/

Yep! This is the most interesting one though:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3597605/

[Dwarflord]

when i quit smoking i gained 40 pounds because food tasted 10 x better, when i ate it reduced the urge to quit ( until i stopped ) and you are trying to break a psychological habit of smoking as well

everyone gains when they quit

[PieOats]

I too enjoy *food*, but have never made a habit of polluting the divine temple of the physical manifestation of me. Consequently, I have yet to encounter any sort of egregious weight gain. I do however abstain entirely from food for 4 days each moon to maintain my girlish figure.

*slaps distended tummy, spins gracefully and saunters off*

[Dwarflord]

i meant to say while eating it reduced the urge to smoke ( huge reason people eat a ton after quitting )

Dunno about pie oats but im going to say drugs or chomps hormone pill

[kaizersoze]

Im curious what kind of sups other people take. I use carnitine 3x a day, glutamine 2 / 3x, creatine an hour (roughly) before working out and a preworkout. Seems to work well for me.

[Dwarflord]

i think there was some study that said glucosamine didnt do anything. I dont know if thats similar to glutamine.

I tried several supplements and i didnt see any difference and only take a L Argenine pill and optimal nutrition whey

supposedly my buddy told me BCAAs only last 30 mins so you have to take it then workout or eat it right after.

i tried the primer jeff mentioned KAGE and it gave me a horrible headache, i think it had too much caffeine in it

If someone has something that works well post a link ill try anything once.

[kaizersoze]

I use Nitr-OX Elite series for my preworkout. Its a non stim pre workout so no caffeine, just an amazing pump and focus.

[Thorondor]

i think there was some study that said glucosamine didnt do anything. I dont know if thats similar to glutamine.

I tried several supplements and i didnt see any difference and only take a L Argenine pill and optimal nutrition whey

supposedly my buddy told me BCAAs only last 30 mins so you have to take it then workout or eat it right after.

i tried the primer jeff mentioned KAGE and it gave me a horrible headache, i think it had too much caffeine in it

If someone has something that works well post a link ill try anything once.

Bcaa's and creatine before, protein shake without carbs after, preferably whey isolate or ultramyosin whey.

[PieOats]

I do not supplement (much). I focus on a diet of plants and animals with a strict aversion to grains and tubers. Pre-workouts for me include black coffee, green tea, the occasional dab of baking cocoa powder (unsweetened) and sometimes a tisp or two of APPLECIDERVINEGAR.

I like to breakfast POST-workout with a solid serving of LEAN protein, a bowel of broccoli and a handful of cherry tomatoes. Sometimes I'll throw in a few highly processed grain products if I'm feeling knotty or overly rundown. I'll relax my foudtine in to throttle stress accumulation tho.


GAINZ UPDATE: Yesterday was BACK, boys. Been going hard for GAINZ in the recovery department. That means light in the gym, cold and work and HEAVY on the heat, rest and SLAPE. Dropped another # and arms holding hard under the tape. BF down, energy, mood and aesthetics UP. Feelin good dudes.

[Cecily]

Two reigns (monsters knock off bangs) and a 7” pulled pork sub today.

184.8 this morning. My horribad 1 sub a day diet has been pretty effective for losing weight / maintaining 185ish.

[Mead]

I use Nitr-OX Elite series for my preworkout. Its a non stim pre workout so no caffeine, just an amazing pump and focus.

I'm usually very supportive of non-stim preworkouts, in fact that's all I use and preach about, but I don't see anything aside from amino acids and something that's supposed to increase hydration (but the dose probably isn't high enough to be significant)

I use an no3 non-stim powder and I love it. You could probably benefit from that in combination with what you're taking if you want a little extra pump and support

[Patriam1066]

Mead I know I asked before but link what you use again. I’m gonna try it after I finish out my container of Spark (which isn’t great, 120 mg of caffeine puts me to sleep)

[Mead]

Mead I know I asked before but link what you use again. I’m gonna try it after I finish out my container of Spark (which isn’t great, 120 mg of caffeine puts me to sleep)

forget what I said for now, I got some more research to do apparently

it's just really hard to find facts on this stuff

citruline malate may act as a precursor to nitric oxide

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691748/

I take no3 ultimate

[Dwarflord]

i dont like taking supplements or fake shit so after some digging i found this

https://www.amazon.com/gp/product/B00NQLE5JC/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1

look at the nutrition label peep all the BCAAs and its 100% natural how can this be?

jug is big also 2 pounds is a fucking lot ( enough for a year for me )

if you havent had peanut butter powder yet its actually really good

[Mead]

i dont like taking supplements or fake shit so after some digging i found this

https://www.amazon.com/gp/product/B00NQLE5JC/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1

look at the nutrition label peep all the BCAAs and its 100% natural how can this be?

jug is big also 2 pounds is a fucking lot ( enough for a year for me )

if you havent had peanut butter powder yet its actually really good

That’s fine if it meets your needs. No need to overdo it if you don’t require more. We’re operating on different levels tho. I order 3x12 pound bags of protein supplement at a time. Lasts me a couple of months.

[Dwarflord]

i like the taste of aldi chocolate whey it has everything except the BCAAs which im getting in the peanut powder so i think im covered.

[Patriam1066]

100 pushups a day this month in addition to my normal lifts. It’s getting harder day to day.

I’m not sure of the efficacy, but I definitely feel motivated

[Syche]

Been super lazy lately with vacation and crazy work schedule. Getting back into the swing of things again. Started with some rounds of max effort 200 meter rows (33.4 seconds was my fastest) then PR’d front squirt one rep at 370! Finally a nice quick burner of four rounds 10 (95#) front squats and 10 (24”) box jumps. Really saw my cardio decline in that piece, finished at 4:48 (fastest time at the gym was a flat 3:00 for reference).

But I’m back at it and will get back involved here! Happy gains amigos!

[Patriam1066]

Mead I can’t stop Obeast mode. I’m drinking a lot of scotch and hanging out with my sons thot nurse friends. What do I do to break the cycle and ascend to Valhalla?

[Jimjam]

Mead I can’t stop Obeast mode. I’m drinking a lot of scotch and hanging out with my sons thot nurse friends. What do I do to break the cycle and ascend to Valhalla?

Sounds like you're already there pal!

[Mead]

Mead I can’t stop Obeast mode. I’m drinking a lot of scotch and hanging out with my sons thot nurse friends. What do I do to break the cycle and ascend to Valhalla?

I'll be right over

[Thorondor]

Sick of being sore from lifting i need steroids so i can workout everyday and bike everyday

That's how Lance got the testiculars.

[Patriam1066]

I'll be right over

Scotch is a problem. I drink too much glenlivet 18

[Patriam1066]

I bought more scotch and found a scotch bar in Houston

Tried some Ardbeg shit that’s actually cheap and good and then some other $350 bottle that tastes like straight ash (peat but you get the point). Some people in Scotland should seek Christ.

One thing I’ve noticed... hard to drink straight liquor and not be shit faced. I promised my wife I’m not gonna drink in July (except the fourth, I will celebrate God’s chosen nation by getting drunk and hitting on illegals, aka Hispanics, at the local establishment)

[Patriam1066]

GAINS where y’all at Mead and Big Jeff. I’m obese now (not really)

[pink grapefruit]

rate my program

A (Tuesday)
Squat:
Warmup:
(Week 1 heavy single @ PRE 8)
1x6 @ RPE 6
1x6 @ RPE 7
1x6 @ RPE 8
1-2x6 @ RPE 6

Competition bench press:
Warmup:
(Week 1 heavy single @ PRE 8)
1x4 @ RPE 7
1x4 @ RPE 8
1x4 @ RPE 9
1-2x4 @ RPE 6

Paused deadlift, 2 count:
Warmup:
1x8 @ RPE 6
1x8 @ RPE 7
1x8 @ RPE 8
1-2x8 @ RPE 6

X (Wednesday)
Hip thrust:
Warmup:
1x10 @ RPE 6
1x10 @ RPE 7
1x10 @ RPE 8
1-2x10 @ RPE 6

Banded hip abduction
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3

Ab work:
7-8 mins ab work

B (Thursday)
Paused squat, 2 count:
Warmup:
1x8 @ RPE 6
1x8 @ RPE 7
1x8 @ RPE 8
1-2x8 @ RPE 6

Overhead press:
Warmup:
(Week 1 heavy single @ PRE 8)
1x4 @ RPE 7
1x4 @ RPE 8
1x4 @ RPE 9
1-2x4 @ RPE 6

Pendlay row:
Warmup:
1x10 @ RPE 6
1x10 @ RPE 7
1x10 @ RPE 8
1-2x10 @ RPE 6

C (Saturday)
Deadlift:
Warmup:
(Week 1 heavy single @ PRE 8)
1x6 @ RPE 6
1x6 @ RPE 7
1x6 @ RPE 8
1-2x6 @ RPE 6

Floor press:
Warmup:
1x5 @ RPE 7
1x5 @ RPE 8
1x5 @ RPE 9
1-2x5 @ RPE 6

Highbar squat:
Warmup:
1x10 @ RPE 6
1x10 @ RPE 7
1x10 @ RPE 8
1-2x10 @ RPE 6

Y (Sunday)
Hip thrust:
Warmup:
1x10 @ RPE 6
1x10 @ RPE 7
1x10 @ RPE 8
1-2x10 @ RPE 6

Banded hip abduction
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3

Ab work:
7-8 mins ab work

[Mead]

GAINS where y’all at Mead and Big Jeff. I’m obese now (not really)

still sustaining at around 155lbs +/-

285lb bench
435lb deadlift
460lb leg press full rep
curling 60lb dumbbells again after injuring my right forearm and wrist. forearms still hurts but it's much better
180lb (4x45lb plate) dips x 3.5 almost banged out a 4th rep but was still able to do more than my previous pr
calves and forearms are coming along real nice

I lost some weight due to stress the past couple months at my job but I'm back on track and eating like a beast. I look healthy as fuck. Trying to push for 160-170 and push deadlift/leg press over 500 and bench over 300

[bigjeff100]

GAINS where y’all at Mead and Big Jeff. I’m obese now (not really)

Patriam my man!!! Still here, haven't stopped puttin in the work! Holdin a solid 150 still. Lotsa summer events, weddings and yada yada throwing my diet off a bit, but yolo! Hope all is well with all the OG gainers! I'll try to post an update photo when i get some time!

[Patriam1066]

Good to hear from you guys. Abs remain elusive. Doing chest today, changing it up and going heavy on decline. GAINS

I’m at 201 lbs; how they fuck y’all at 155

[d3r14k]

This thread has inspired me more than one time to hit the pool. I am not much of a weightlifter, but full body cardio in the water with no joint stress is my bag.

What do you guys do to stay motivated? Make goals? Establish a routine? I would love to work out six times a week but staying focused and finding the time and motivation is always way harder for me than the actual workout. Three times a week is more realistic, but I'd like it to be more.

[Patriam1066]

This thread has inspired me more than one time to hit the pool. I am not much of a weightlifter, but full body cardio in the water with no joint stress is my bag.

What do you guys do to stay motivated? Make goals? Establish a routine? I would love to work out six times a week but staying focused and finding the time and motivation is always way harder for me than the actual workout. Three times a week is more realistic, but I'd like it to be more.

Lately I’ve been working out with my Salvadoran daughter in law who is in the best shape of any human I’ve ever seen. I generally try to have a monthly goal to keep myself from becoming a heavy drinker. I’d live at a few dive bars here in Houston if I didn’t have health goals

[bigjeff100]

This thread has inspired me more than one time to hit the pool. I am not much of a weightlifter, but full body cardio in the water with no joint stress is my bag.

What do you guys do to stay motivated? Make goals? Establish a routine? I would love to work out six times a week but staying focused and finding the time and motivation is always way harder for me than the actual workout. Three times a week is more realistic, but I'd like it to be more.

The easy answer? Finally meeting my goals is what keeps me motivated.. The gym is a funny place man..

The people who need to be at the gym the most are the people having the least fun and probably have the least motivation..

The people who have already met their goals and look/feelin good are the ones having the best time.. At that point the gym and workouts are easy. When you feel a solid pump.. When you feel and look strong. Your confidence shoots through the roof man. And that's a feeling you want to keep feeling. So you return to the gym the next day, and the next and the next. And the gym is a place you look forward to going to. It's a place for me to get away too.

But for sure when i started my workouts years ago, it was a struggle. Wasn't until i started seeing some serious body changes that the gym became a grand place. Then just like anything else you do over time, a passion developed- I wanted to know more. I wanted to know more science on the foods i eat, i wanted to know more about how a body breaks down food. How muscle builds, how fat burns..

So all in all- My own motivation comes from being patient enough to see changes. Once changes were seen, i wanted more of them. Just something about staring in the mirror while doin some shoulder presses, seeing muscles and veins pop that says to me- "bro, you GOTTA get back in here and do this again tomorrow!!!!"

[Wonkie]

Good to hear from you guys. Abs remain elusive. Doing chest today, changing it up and going heavy on decline. GAINS

I’m at 201 lbs; how they fuck y’all at 155

they're 5'7"

[bigjeff100]

they're 5'7"

I'm 5'8 :)

[Thorondor]

6'2" 197

[Patriam1066]

they're 5'7"

I’m between 5’10 and 5’11” but just round down because only a heeb would round up. Still, 155 / 150 at 5’8” is pretty fucking cut

[bigjeff100]

I’m between 5’10 and 5’11” but just round down because only a heeb would round up. Still, 155 / 150 at 5’8” is pretty fucking cut

What's a typical day of meals look like for you Patriam? Breakfast, lunch, dinner, and snacks, Go-

[bigjeff100]

still sustaining at around 155lbs +/-

285lb bench
435lb deadlift
460lb leg press full rep
curling 60lb dumbbells again after injuring my right forearm and wrist. forearms still hurts but it's much better
180lb (4x45lb plate) dips x 3.5 almost banged out a 4th rep but was still able to do more than my previous pr
calves and forearms are coming along real nice

I lost some weight due to stress the past couple months at my job but I'm back on track and eating like a beast. I look healthy as fuck. Trying to push for 160-170 and push deadlift/leg press over 500 and bench over 300

How's your leg doin boss? Weren't you havin some leg pain in the past?

[Patriam1066]

What's a typical day of meals look like for you Patriam? Breakfast, lunch, dinner, and snacks, Go-

Obese

Used to be very healthy. Now my Beaner daughter in law frequently cooks with my wife and we have yuca and other carb rich foreign garbage. Since I went lax on carbs, my wife is cooking more basmati rice (persian staple). I generally eat healthy 2 meals a day though, like a serving of Greek yogurt, walnuts, a bit of fruit. Or 4 eggs, a jalapeño, and an avocado. I have been putting on muscle and maintaining between 195-205. OBEAST

Dinners are bad but my wife and son are very happy with the frequent dining together so whatever. I enjoy my family but they’re over here a lot since they are a nurse / CRNA couple (work 12s and don’t have time to cook)

[Patriam1066]

still sustaining at around 155lbs +/-

285lb bench
435lb deadlift
460lb leg press full rep
curling 60lb dumbbells again after injuring my right forearm and wrist. forearms still hurts but it's much better
180lb (4x45lb plate) dips x 3.5 almost banged out a 4th rep but was still able to do more than my previous pr
calves and forearms are coming along real nice

I lost some weight due to stress the past couple months at my job but I'm back on track and eating like a beast. I look healthy as fuck. Trying to push for 160-170 and push deadlift/leg press over 500 and bench over 300

Damn dude that amount on dips is insane. I won’t go past 315 deadlift (but I could). Still afraid of deadlifts. I’m hanging steady at 315 bench. My triceps and biceps are weaker than they should be. Lats are getting sWoLe

[Mead]

How's your leg doin boss? Weren't you havin some leg pain in the past?

Yea smashed it up pretty good last year. It has its moments, but I push through. It's definitely getting a lot better. The only time I really feel it is when I'm leg pressing heavy weight. but generally not an issue anymore. Thanks for asking :)

[Mead]

Damn dude that amount on dips is insane. I won’t go past 315 deadlift (but I could). Still afraid of deadlifts. I’m hanging steady at 315 bench. My triceps and biceps are weaker than they should be. Lats are getting sWoLe

Yea. The thought crosses my mind when I'm up there if something inadvertent happens I'm fucked lol. Going down with 4 plates in no bueno. So there's no room for error. But it clearly doesn't stop me.

[Mead]

Be careful, i know of at least one person who got injured lifting weights who got addicted to painkillers and basically ruined their life.

I appreciate the concern but I will never have an opioid dependency in this lifetime. I study medicine and don’t have the psychological components for dependency.

[Wonkie]

I appreciate the concern but I will never have an opioid dependency in this lifetime. I study medicine and don’t have the psychological components for dependency.

high T teenager philosophy. be careful sir.

[Patriam1066]

Hookers and cocaine if I ever go off the deep end. Love the family too much though

[Cecily]

Speaking of drugs, I quit adderall because I felt a touch of drug-induced psychosis coming on a few weeks ago. I’m feeling more rested lately than I have been for the past 6 months, but I have to do things to maintain weight now. Holding steady at 185 still. You guys inspired me to get moving again.

Went hiking with my current unrequited love interest on a 2mi moderate difficulty trail and was real surprised how bad it killed my lungs going up those hills. I’ve never been that hunched over, out of breath person who needed to stop a few times on a hike before, but I sure was! Little aggravating because I was doing 5mi/day pretty frequently and had no trouble on a difficult trail with my sister last year.

Gonna get it back this month and would really like to start running this year. ~4mi this morning while it was only a balmy 80 degrees at 6:30. 100 degrees high today and tommorow :eek:

[Mead]

high T teenager philosophy. be careful sir.

Yea. Probably the same thing dino said too huh. Look at him now.

[Patriam1066]

Yea. Probably the same thing dino said too huh. Look at him now.

Dunk of the month for July case closed

[kaizersoze]

So for whatever reason my legs just do not want to get stronger as fast as any other body part. I'm up to 225 on bench and my max deadlift is 365, but I can't seem to break 275 on squats for more than one rep.

For leg training I usually do a warm up on the eleptical to get the blood flowing in the knees, a set of body squats, warm up with the bar, 135, 185, 225 and then a few working sets at 245 (most days I don't try to max). Then I usually follow it up with hip thrusts (the one where the bar is on your waist, I think that's what its called) to work the glutes / hamstrings more for 3-4 sets and Bulgarian split squats for single leg training for a few sets (3-4). Is there something wrong with my training itself? Or do I just have shit leg genetics lol

[Patriam1066]

So for whatever reason my legs just do not want to get stronger as fast as any other body part. I'm up to 225 on bench and my max deadlift is 365, but I can't seem to break 275 on squats for more than one rep.

For leg training I usually do a warm up on the eleptical to get the blood flowing in the knees, a set of body squats, warm up with the bar, 135, 185, 225 and then a few working sets at 245 (most days I don't try to max). Then I usually follow it up with hip thrusts (the one where the bar is on your waist, I think that's what its called) to work the glutes / hamstrings more for 3-4 sets and Bulgarian split squats for single leg training for a few sets (3-4). Is there something wrong with my training itself? Or do I just have shit leg genetics lol

Feeling strain anywhere when you squat, like on the knees? I’d have someone look at your form

[Syche]

Squats can be heavily limited by body makeup, that being said there's a way to grow that strength regardless of how you are shaped. Have you tried doing box squats? One of the coaches at my gym decided to go backwards in his lifts to see if he could move his squats past 405. He spent a month doing squats to the box and jumped about 50 pounds. Sometimes its form related, which the boxes can help. I'm stuck at 405 right now and I'd like to get to 500 before the year end. Thinking about trying the boxes.

[Mead]

So for whatever reason my legs just do not want to get stronger as fast as any other body part. I'm up to 225 on bench and my max deadlift is 365, but I can't seem to break 275 on squats for more than one rep.

For leg training I usually do a warm up on the eleptical to get the blood flowing in the knees, a set of body squats, warm up with the bar, 135, 185, 225 and then a few working sets at 245 (most days I don't try to max). Then I usually follow it up with hip thrusts (the one where the bar is on your waist, I think that's what its called) to work the glutes / hamstrings more for 3-4 sets and Bulgarian split squats for single leg training for a few sets (3-4). Is there something wrong with my training itself? Or do I just have shit leg genetics lol

Add a bunch of sets of leg press in the same day as your squats. Keep breaking down the muscle. How is your diet? If you don't eat (a lot) you aren't going to grow. Rest for a couple of days. Don't do too much cardio.

[Ivah]

So for whatever reason my legs just do not want to get stronger as fast as any other body part. I'm up to 225 on bench and my max deadlift is 365, but I can't seem to break 275 on squats for more than one rep.

For leg training I usually do a warm up on the eleptical to get the blood flowing in the knees, a set of body squats, warm up with the bar, 135, 185, 225 and then a few working sets at 245 (most days I don't try to max). Then I usually follow it up with hip thrusts (the one where the bar is on your waist, I think that's what its called) to work the glutes / hamstrings more for 3-4 sets and Bulgarian split squats for single leg training for a few sets (3-4). Is there something wrong with my training itself? Or do I just have shit leg genetics lol

Guessing your form is good. Are you trying to hit 275 at the end of that squat cycle? Try doing your heaviest first if not, just make sure you load your system up properly beforehand. May also be doing to much and breaking the tissue down to far. Could need longer rest/deload periods(majority of time I find this to be peoples issue), or floss out some matted down tissue in your legs sometimes those fiibers get all matted together.

[pink grapefruit]

we out here doin banded deadlifts bros

also post body picsss

[Mead]

Guessing your form is good. Are you trying to hit 275 at the end of that squat cycle? Try doing your heaviest first if not, just make sure you load your system up properly beforehand. May also be doing to much and breaking the tissue down to far. Could need longer rest/deload periods(majority of time I find this to be peoples issue), or floss out some matted down tissue in your legs sometimes those fiibers get all matted together.

I don't know if I agree with this except the diet and rest part. You aren't going to get strong/grow if you just show up and max out and then call it a day. You also have a great risk for injury by starting at your max first. I would strongly advise against that. It seems counter intuitive to do a work up because you feel you're using more energy to get there, but that's not the way it works. Your body needs to prepare for its max. And you aren't going to be lifting shit if you injure yourself. You will be drinking kratom smoothies with dino.

One thing I can't stress enough is resting between sets. If you need to take a 3-5 min break while maxing that's ok. That's only going to benefit your next lift. I also have either protein powder in water or just honey in water for some extra energy during lifts.

Hope this helps.

Kaizersoze, are you working other parts of your legs as well? And what exercises?

[Mead]

New deadlift pr 445lbs.

Gainz.

[Lune]

I don't know if I agree with this except the diet and rest part. You aren't going to get strong/grow if you just show up and max out and then call it a day. You also have a great risk for injury by starting at your max first. I would strongly advise against that. It seems counter intuitive to do a work up because you feel you're using more energy to get there, but that's not the way it works. Your body needs to prepare for its max. And you aren't going to be lifting shit if you injure yourself. You will be drinking kratom smoothies with dino.

One thing I can't stress enough is resting between sets. If you need to take a 3-5 min break while maxing that's ok. That's only going to benefit your next lift. I also have either protein powder in water or just honey in water for some extra energy during lifts.

Hope this helps.

Kaizersoze, are you working other parts of your legs as well? And what exercises?

[citation needed]

You have no idea whether maxing first increases your relative risk of injury. Do you have evidence to support this? Does the evidence have external validity (ie, does it examine the same lifts at the same loads you're discussing?). Both sides are plausible. Are you less likely to be injured if you allow your body to warm up for the most challenging lift? Or are you less likely to be injured if you approach your max fresh and un-fatigued? Keep in mind that many lifters compromise their form as they fatigue, and compromised form is a common source of injury.

I don't understand what it is about lifting that damn near universally inspires people to spout bro-science, but any online discussion about lifting anywhere invariably ends up reading like a Cosmo article. As a physical therapist, it really grinds my gears. The true marker of someone who really knows their shit about most of these issues is "We don't know what the truth is on this matter, the evidence is conflicting, but here's how I do it, and why, and this is how it works for me..."

[aaezil]

None of you are fit lol

[Mead]

[citation needed]

You have no idea whether maxing first increases your relative risk of injury. Do you have evidence to support this? Does the evidence have external validity (ie, does it examine the same lifts at the same loads you're discussing?). Both sides are plausible. Are you less likely to be injured if you allow your body to warm up for the most challenging lift? Or are you less likely to be injured if you approach your max fresh and un-fatigued? Keep in mind that many lifters compromise their form as they fatigue, and compromised form is a common source of injury.

I don't understand what it is about lifting that damn near universally inspires people to spout bro-science, but any online discussion about lifting anywhere invariably ends up reading like a Cosmo article. As a physical therapist, it really grinds my gears. The true marker of someone who really knows their shit about most of these issues is "We don't know what the truth is on this matter, the evidence is conflicting, but here's how I do it, and why, and this is how it works for me..."

You should probably do some research on motor unit recruitment and CNS overloading before you come on here and challenge me.

And if you have been following my posts in this thread, which I'm sure you haven't, I always stress the importance of excellent form, full ROM, resting, and a proper diet.

But congrats on getting paid shit and stretching people for a living?

Lmk if you wanna spout some more shit off.

[Cecily]

The quiz I took said I was mostly C’s: Definitely need to stop overloading my CNS.

[Lune]

You should probably do some research on motor unit recruitment and CNS overloading before you come on here and challenge me.

And if you have been following my posts in this thread, which I'm sure you haven't, I always stress the importance of excellent form, full ROM, resting, and a proper diet.

But congrats on getting paid shit and stretching people for a living?

Lmk if you wanna spout some more shit off.

Looks like I touched a nerve. Strength increases derived from neural adaptations plateau around 10-12 weeks, after which hypertrophy accounts of nearly all the strength increase. And if we're talking about noob gains it really doesn't matter whether you max first or last you're still going to progress.

[Patriam1066]

A physical therapist is a masseuse

Hope this helps

[Mead]

Looks like I touched a nerve. Strength increases derived from neural adaptations plateau around 10-12 weeks, after which hypertrophy accounts of nearly all the strength increase. And if we're talking about noob gains it really doesn't matter whether you max first or last you're still going to progress.

You’re not understanding but that’s probably your norm considering you think you have all the answers already. I’ve wasted enough time on you.

[bigjeff100]

None of you are fit lol

Ok

[Syche]

The testosterone in this thread just spewed all over the place. Seriously tone it down a bit. I'm pretty sure that the automatic assumption of everyone reading this thread is that none of us hold medical degrees. I've read this thread as mostly a place that people can come talk through gain progression, talk about different ways to approach goals, etc. I'm glad you are a PT Lune, but the reality is exactly what you said, the "science" of lifting can be incredibly subjective and tends to need to be based on each individual.

So lets just assume that every post comes with the caveat of "We don't know what the truth is on this matter, the evidence is conflicting, but here's how I do it, and why, and this is how it works for me."

[bigjeff100]

The testosterone in this thread just spewed all over the place. Seriously tone it down a bit. I'm pretty sure that the automatic assumption of everyone reading this thread is that none of us hold medical degrees. I've read this thread as mostly a place that people can come talk through gain progression, talk about different ways to approach goals, etc. I'm glad you are a PT Lune, but the reality is exactly what you said, the "science" of lifting can be incredibly subjective and tends to need to be based on each individual.

So lets just assume that every post comes with the caveat of "We don't know what the truth is on this matter, the evidence is conflicting, but here's how I do it, and why, and this is how it works for me."

Agreed! Can i take this minute as an opportunity to ask Lune to vacate our thread? Pretty positive place until he comes in to stir the pot. Buh bye now!

[Mead]

The testosterone in this thread just spewed all over the place. Seriously tone it down a bit. I'm pretty sure that the automatic assumption of everyone reading this thread is that none of us hold medical degrees. I've read this thread as mostly a place that people can come talk through gain progression, talk about different ways to approach goals, etc. I'm glad you are a PT Lune, but the reality is exactly what you said, the "science" of lifting can be incredibly subjective and tends to need to be based on each individual.

So lets just assume that every post comes with the caveat of "We don't know what the truth is on this matter, the evidence is conflicting, but here's how I do it, and why, and this is how it works for me."

You don't need a medical degree (which I do possess). You just have to put aside the ego and be able to put time into research. The science is there. There's a reason why powerlifters don't max cold and do a progression.

Anyways, I'm usually pretty chill in this thread. And it's something I'm very passionate about. Especially when it comes to helping other people get their gainz. But if you come on here and straight up tell me I don't know what I'm talking about because you're a physical therapist without the facts, you're going to have a hard time.

[Thorondor]

Can you blame shim, though?

Typical liberal faggotry. Ze read it in a book somewhere..or wait...im not sure if it was a book...maybe it was...oh yeah it was nothing. Ze read it in nothing, and it feels right, to the gut, so there....truthiness.

ThE SmRt Ones

[Raev]

For leg training I usually do a warm up on the eleptical to get the blood flowing in the knees, a set of body squats, warm up with the bar, 135, 185, 225 and then a few working sets at 245 (most days I don't try to max). Then I usually follow it up with hip thrusts (the one where the bar is on your waist, I think that's what its called) to work the glutes / hamstrings more for 3-4 sets and Bulgarian split squats for single leg training for a few sets (3-4). Is there something wrong with my training itself? Or do I just have shit leg genetics lol

Perhaps overtraining? Remember that these workout programs are designed for 20 year old athletes on a cocktail of designer steroids, and that recovery is what makes you stronger, not working out.

A physical therapist is a masseuse

Ouch. Somehow Lune as a dandy PT fits his postings perfectly.

As a physical therapist, it really grinds my gears.
Are you seriously suggesting that one should go straight from the locker room to try a max squat? At some point one needs to apply common sense with or without citations (as much as I hate to agree with Mead on anything).

[Thorondor]

Are you seriously suggesting that one should go straight from the locker room to try a max squat? At some point one needs to apply common sense with or without citations (as much as I hate to agree with Mead on anything).

Ze's not "serious" about anything. Ze's just spitballing contrarian positions hoping to stumble upon some virtue signalling acceptance from the homo-hive. Nothing to see here just the village idiot phishing for attn.

[kaizersoze]

I do other leg exercises too, like on my back day (well, the second back day) I like to do rack pulls. I do reverse lunges as well, calf raises, and the leg press. I try not to do leg curls or leg extension because ive heard theyre both not very good for you, but that's basically it for leg stuff. I do a little bit of banded work occasionally, idk what the exercise is called but you squat down and walk sideways with a band around your legs.

But yeah I know some people like larry wheels do a one rep of their warm ups so that they can work up to their weights, but I feel like im nowhere near that level to justify it lol

[kaizersoze]

But yeah for recovery I typically go about 4 days before I hit legs again, if not 5, but I guess I don't really understand deloading very well. For the last 2 years ive just been trying to drive forward and haven't really looked into that.

[Lune]

Agreed! Can i take this minute as an opportunity to ask Lune to vacate our thread? Pretty positive place until he comes in to stir the pot. Buh bye now!

I've actually steered clear of this thread for precisely this reason, because I tend to be a pretty negative poster, that is, until I saw negativeposting by Mead and couldn't resist. Like flies to shit, sorry. I'll leave it alone

Are you seriously suggesting that one should go straight from the locker room to try a max squat? At some point one needs to apply common sense with or without citations (as much as I hate to agree with Mead on anything).

No, I'm not. All I'm saying is we don't know if working up to your max on lifts instead of starting with max after your warmup is the optimal way to do things.

Ouch. Somehow Lune as a dandy PT fits his postings perfectly.
A physical therapist is a masseuse

Hope this helps

Literally helped a guy with a stroke learn how to walk again today, and helped teach a family how to range their son with a TBI to prevent contractures so they could take him home from the hospital safely. Yea, it involved "massaging" a tendon to facilitate reflexive inhibition of muscle tone. If that makes me a masseuse, so be it... it's a pretty fun job.

[Mead]

I've actually steered clear of this thread for precisely this reason, because I tend to be a pretty negative poster, that is, until I saw negativeposting by Mead and couldn't resist. Like flies to shit, sorry. I'll leave it alone


Nothing I posted was negative. The replies are still in the thread. You're just a salty dude who thinks he's got the answers.

No, I'm not. All I'm saying is we don't know if working up to your max on lifts instead of starting with max after your warmup is the optimal way to do things.

Once again, you don't know because you haven't bothered to do the research.

[Cecily]

Literally helped a guy with a stroke learn how to walk again today, and helped teach a family how to range their son with a TBI to prevent contractures so they could take him home from the hospital safely. Yea, it involved "massaging" a tendon to facilitate reflexive inhibition of muscle tone. If that makes me a masseuse, so be it... it's a pretty fun job.

Hell yeah. That’s an awesome job. You give people their lives back and get to hurt people, too!

My friend who was studying to be a PT invited me to his neuromuscular junctions class once and I got to see an upper body cadaver. Was pretty damn cool. Love anatomy.

[Ivah]

I don't know if I agree with this except the diet and rest part. You aren't going to get strong/grow if you just show up and max out and then call it a day. You also have a great risk for injury by starting at your max first. I would strongly advise against that. It seems counter intuitive to do a work up because you feel you're using more energy to get there, but that's not the way it works. Your body needs to prepare for its max. And you aren't going to be lifting shit if you injure yourself. You will be drinking kratom smoothies with dino.

One thing I can't stress enough is resting between sets. If you need to take a 3-5 min break while maxing that's ok. That's only going to benefit your next lift. I also have either protein powder in water or just honey in water for some extra energy during lifts.

Hope this helps.

Kaizersoze, are you working other parts of your legs as well? And what exercises?

I wasn't referring to just hitting a single everytime he does this. Nothing wrong with hitting your heaviest sets first after warming up properly. I was referring to his comment on not being able to do more the 1 in that set because he may be fatiguing himself to far before he actually gets to it

[Ivah]

Honestly probably the major problem on people having injuries is most going for all these gainz don't do anything preventatibe maintence. See a lot of people with shit hip\ankle mobility loading barbells with hundreds of pounds and tearing apart their meniscus or grinding out there hip capsules when they can't even do it with just the barbell correctly. There's a lot more to this then just growing stronger and smashing weights out

[Mead]

Honestly probably the major problem on people having injuries is most going for all these gainz don't do anything preventatibe maintence. See a lot of people with shit hip\ankle mobility loading barbells with hundreds of pounds and tearing apart their meniscus or grinding out there hip capsules when they can't even do it with just the barbell correctly. There's a lot more to this then just growing stronger and smashing weights out

Now that's something I completely agree with you on. I try to incorporate core and stability workouts into my routine.

I think one of the most underused machines for men is the standing multihip/glute machine. I will do the standing hip extension, hip adduction and abduction. I've also been doing a lot of forearm work since wrists are one of my weak spots. It's been helping immensely.

Something I've been wanting to try for more stability is the double barbell press with lower weight. Nothing crazy.

[Jimjam]

Literally helped a guy with a stroke learn how to walk again today, and helped teach a family how to range their son with a TBI to prevent contractures so they could take him home from the hospital safely. Yea, it involved "massaging" a tendon to facilitate reflexive inhibition of muscle tone. If that makes me a masseuse, so be it... it's a pretty fun job.

Great job on assisting this guys regainz!

I went too hard on my bike last September and my knee still flairs up, any advice on helping it get a fuller recovery?

I'm going to be a Paul bearer for my cousin today so I suspect the knee will be suffering tomorrow. He was a good lad though so it's the least I can do for him.

[Mead]

None of you are fit lol

I bit

https://i.imgur.com/FemKLgE_d.jpg?maxwidth=640&shape=thumb&fidelity=medium

[bigjeff100]

Not fair!!! Mead has a pump and i'm in the office! But shit, i got nothin to hide, i'll bite! Fuckin nicely done as always Mead. My dude.

https://i.imgur.com/NxI94X7.jpg

[Jimjam]

Well I laid my cousin to rest. Lowering the coffin wasn't as much of a physical strain for the knees as I feared it might be. I did shed an unBritish amount of tears though.

He was a cycling fanatic but died suddenly at home, early 40s. 'Natural causes'. Leaves behind a little girl and her mother. Not really natures way for things.

He was a decade older than me, and as such always a role model for his motivation, genius and kindness. I loved him and will miss him deeply :'(. RIP.

[Thorondor]

Well I laid my cousin to rest. Lowering the coffin wasn't as much of a physical strain for the knees as I feared it might be. I did shed an unBritish amount of tears though.

He was a cycling fanatic but died suddenly at home, early 40s. 'Natural causes'. Leaves behind a little girl and her mother. Not really natures way for things.

He was a decade older than me, and as such always a role model for his motivation, genius and kindness. I loved him and will miss him deeply :'(. RIP.

Condolences. Shitty.

[bigjeff100]

Well I laid my cousin to rest. Lowering the coffin wasn't as much of a physical strain for the knees as I feared it might be. I did shed an unBritish amount of tears though.

He was a cycling fanatic but died suddenly at home, early 40s. 'Natural causes'. Leaves behind a little girl and her mother. Not really natures way for things.

He was a decade older than me, and as such always a role model for his motivation, genius and kindness. I loved him and will miss him deeply :'(. RIP.

Jimmy Jams- My apologies for your loss man. That's never an easy situation. Celebrate his life, pick up where he left off in his memory! Much love to you and yours Jams.

[Jimjam]

Thanks for your condolences, but it means a lot. I respect the gains thread members. Good supportive bros.

[bigjeff100]

Thanks for your condolences, but it means a lot. I respect the gains thread members. Good supportive bros.

Healthiest place by far in these forums man. We have ourselves to thank for that.. Pat yourselves on the back gents.

[Cecily]

Sounds like he meant a lot to you, Jimjam. I’m sorry you lost him.

[Syche]

Well I laid my cousin to rest. Lowering the coffin wasn't as much of a physical strain for the knees as I feared it might be. I did shed an unBritish amount of tears though.

He was a cycling fanatic but died suddenly at home, early 40s. 'Natural causes'. Leaves behind a little girl and her mother. Not really natures way for things.

He was a decade older than me, and as such always a role model for his motivation, genius and kindness. I loved him and will miss him deeply :'(. RIP.

That sucks bud...condolences to you and your fam.

[Mead]

Well I laid my cousin to rest. Lowering the coffin wasn't as much of a physical strain for the knees as I feared it might be. I did shed an unBritish amount of tears though.

He was a cycling fanatic but died suddenly at home, early 40s. 'Natural causes'. Leaves behind a little girl and her mother. Not really natures way for things.

He was a decade older than me, and as such always a role model for his motivation, genius and kindness. I loved him and will miss him deeply :'(. RIP.

I’m sorry for your loss bud. And my condolences to his wife and kid. Losing a loved one like that is tough. May he Rest In Peace.

[Mead]

Not fair!!! Mead has a pump and i'm in the office! But shit, i got nothin to hide, i'll bite! Fuckin nicely done as always Mead. My dude.

https://i.imgur.com/NxI94X7.jpg

Those office arms are sexy brother. I hope you are cleaning up the ladies over them with them things.

[PieOats]

we out here doin banded deadlifts bros


*good poast* kthxbai

[Patriam1066]

I bit

https://i.imgur.com/FemKLgE_d.jpg?maxwidth=640&shape=thumb&fidelity=medium

Not fair!!! Mead has a pump and i'm in the office! But shit, i got nothin to hide, i'll bite! Fuckin nicely done as always Mead. My dude.

https://i.imgur.com/NxI94X7.jpg

Dang y’all swOle bOi

Meanwhile oBeast mode over here eating all the rice and sushi

[bigjeff100]

Dang y’all swOle bOi

Meanwhile oBeast mode over here eating all the rice and sushi

Hahahaa go get it Oberst!!! Ps- oberst is dope

[Cecily]

Silver medal in shiny arm competition we’ve got going on here.

https://i.imgur.com/DDzX5jX.jpg

[Patriam1066]

Well I laid my cousin to rest. Lowering the coffin wasn't as much of a physical strain for the knees as I feared it might be. I did shed an unBritish amount of tears though.

He was a cycling fanatic but died suddenly at home, early 40s. 'Natural causes'. Leaves behind a little girl and her mother. Not really natures way for things.

He was a decade older than me, and as such always a role model for his motivation, genius and kindness. I loved him and will miss him deeply :'(. RIP.

Sad to hear. I missed this post. My condolences as well. We live in a world where God and family no longer matter, but try your best to provide for his daughter. I hope she did have some time with him. The father-daughter relationship is probably the thing that has kept me (and my daughter as well) most sane over the years

Praying for y’all bud

[pink grapefruit]

how do you post pics? mine won't work with the img tags in brackets

arms aren't too great yet but i wanna show off my quad gains

[bigjeff100]

I have a imgur account.. I upload them there, then i can copy paste the link it creates for me.

[bigjeff100]

Silver medal in shiny arm competition we’ve got going on here.

https://i.imgur.com/DDzX5jX.jpg

It's all about the lighting ;) Nicely done Cec.

[pink grapefruit]

I have a imgur account.. I upload them there, then i can copy paste the link it creates for me.

Doesn't work for me. Link just posts the link, and img tags makes a blank post.

*shrug*

[bigjeff100]

you choosing the right link? Choose the one for forums!

[pink grapefruit]

you choosing the right link? Choose the one for forums!

can you quote this post to see what i'm doing wrong?

https://imgur.com/a/Hbvwhrq

[Cecily]

You need a .jpg png gif or mp4 extension. If your link doesn’t have it... like go back and right click on imagine and copy link... sometimes I just try adding an extension and preview it to check it. or click their share links and they have ones that’ll go to your clip board.

[bigjeff100]

Wohoo Cecily to the rescue.. You're in good hands Pinky. Now.. Show us what you got!

https://i.imgur.com/N9BLD9z.png

[pink grapefruit]

You need a .jpg png gif or mp4 extension. If your link doesn’t have it... like go back and right click on imagine and copy link... sometimes I just try adding an extension and preview it to check it. or click their share links and they have ones that’ll go to your clip board.

it started as jpg. does imgur convert them to something not compatible?

[Patriam1066]

Get schwifty

[Cecily]

https://i.imgur.com/zFRiD5m.jpg

Officially jealous.

[pink grapefruit]

o thx cec. what'd you do to fix it?

[Cecily]

If you post it without an extension, it’s a url link to an album, not an image. I followed link.. copied link address and put it in img brackets. It’s kind of a pain in the ass to explain without a gif.

[img]https://i.imgur.com/zFRiD5m.jpg [/img <- closes bracket is what it should look like.

[Wonkie]

I have a imgur account.. I upload them there, then i can copy paste the link it creates for me.

you don't need an account to upload. on mobile they try to force you into the app but just click the hamburger menu & request desktop site and ignore the data monsters it works fine.

[Mead]

https://i.imgur.com/zFRiD5m.jpg

Officially jealous.

Very nice. Toned and fit. Keep up the good work.

[Cecily]

To clarify that’s pink grapefruit’s photo ^

Goals.

[Patriam1066]

Mead, is stevia ok? Any idea? This new protein powder has it

[Thorondor]

Drink a gallon of whole milk a day, n0t that pussy 2% shit, a multivitamin, and two chicken breasts if ur doin it on the cheap.

[pink grapefruit]

keto diet is so 2012 lol

[Mead]

Mead, is stevia ok? Any idea? This new protein powder has it

Pure stevia is fine if you can tolerate it. Some people suffer gastrointestinal issues related to it, others have none.

[pink grapefruit]

don't forgeet to eat ur creatine :O

[Wonkie]

do all the babes on this board have tattoos? :(

[bigjeff100]

I dont ;)

[pink grapefruit]

do all the babes on this board have tattoos? :(

sorry to offend u with my tats random bluebie. i'll get them lasered off asap.

[Mead]

Only scars

[Wonkie]

sorry to offend u with my tats random bluebie. i'll get them lasered off asap.

i would appreciate that. and make it snappy. i need a new side girl.

[Rang]

do all the babes on this board have weiners? :(

ftfy. and the answer is yes

[Cecily]

Ty for the compliment. No tats I’m afraid :(

[Patriam1066]

Someone was telling me preworkouts absolutely destroy the kidneys. Anyone know how true this is?

[Jimjam]

It's believable there might be a grain of truth, as a layman. All that protein being digested is going to result in way more amino acids than the body can do anything useful with, and excess amino acids are the kidneys problem (their solution to which is to break them down further into urea, which then becomes urine iirc from school like 18 years ago.... I might be misremembering coz I played a lot of EQ instead of doing homework).

[Llandris]

Someone was telling me preworkouts absolutely destroy the kidneys. Anyone know how true this is?

I think caffeine content in preworkouts is more of a worry. Some of them have 300-350mg per serving. Who remembers the original jack3d?

[Patriam1066]

So if I drink a bang a day how quickly will I be on dialysis? My daughter is a physician and she told me I’m a dumb ass and will need a kidney transplant soon, but I don’t listen to women or doctors

[pink grapefruit]

I ingest roughly 600mg caffeine daily, and aim for 150g protein. Not worried in the slightest.

[Wallicker]

I’m about to start working out again any of y’all know any good workout plans that aren’t fucking crazy complicated or don’t require like 20 different excercises at the gym? I got like barbell and dumbbells and squat rack/with pull-up bar in my garage gathering dust and I’d much rather not pay for gym membership

[Mead]

Caffeine is metabolized in the liver and only causes a transient increase in bp. Unless you have some serious cardiac issues going on, or are really overdoing it, you don't have anything to worry about.

[Mead]

Taking a rest weekend in the keys. Probably a much needed recovery since I haven’t stopped for months. We got our own “private island”

https://i.imgur.com/WGpRanb_d.jpg?maxwidth=640&shape=thumb&fidelity=medium

https://i.imgur.com/EB1UDb7_d.jpg?maxwidth=640&shape=thumb&fidelity=medium

[Patriam1066]

Pretty dope

[bigjeff100]

Taking a rest weekend in the keys. Probably a much needed recovery since I haven’t stopped for months. We got our own “private island”

https://i.imgur.com/WGpRanb_d.jpg?maxwidth=640&shape=thumb&fidelity=medium

https://i.imgur.com/EB1UDb7_d.jpg?maxwidth=640&shape=thumb&fidelity=medium

Nicely done Mead... Nicely done...

[bigjeff100]

Alright gents.. You know you've heard about it.. Larry Wheels accusation video. If not, get educated here-

Larry's G.F Video- Around 8 minutes is the main recording of concern.
https://www.youtube.com/watch?v=2BaJy2eXO28

Larry's Video- a much needed response days later.
https://www.youtube.com/watch?v=Ug6zCt6k_r8

My input- Larry probably has some big anger.. All that working out, all the supplements and the steroid use. For sure he has some anger, seems unavoidable to be honest.. And my opinion will be biased cause i really like Larry.. So here i go!

I do NOT think he abused her
I do think she might have gotten cheated on at some point
I do think her jealousy meter is extremely high
I do think she grabbed a knife out of reaction and fear
I do think Larry is extremely intimidating. His voice alone....
I do think she was a good g.f.. I think she was a good catch for him. The one that was there before his career kicked off, the one he could trust outside of his career. The "keeper". But with his career he changed, and his wants changed as well. His new g.f is mad slutty and trendy lookin. Which i dont judge but it's clearly a different type of woman he's interested in. And he can't be blamed for that. Just a bummer this is the final result.

All in all, I do think she was getting kicked out and wouldn't leave. I think he was throwing some of her stuff at the door as a kind of "Get your shit and get out", And i think the physical altercation part is her grabbing a laptop or some device, and him telling her that he owns that, and he came over to rip it out of her hands.. And that's where his scary voice came in. And thats where opinions formed.

Verdict- Larry is innocent.

Thoughts? Go-

[Thorondor]

Alright gents.. You know you've heard about it.. Larry Wheels accusation video. If not, get educated here-

Larry's G.F Video- Around 8 minutes is the main recording of concern.
https://www.youtube.com/watch?v=2BaJy2eXO28

Larry's Video- a much needed response days later.
https://www.youtube.com/watch?v=Ug6zCt6k_r8

My input- Larry probably has some big anger.. All that working out, all the supplements and the steroid use. For sure he has some anger, seems unavoidable to be honest.. And my opinion will be biased cause i really like Larry.. So here i go!

I do NOT think he abused her
I do think she might have gotten cheated on at some point
I do think her jealousy meter is extremely high
I do think she grabbed a knife out of reaction and fear
I do think Larry is extremely intimidating. His voice alone....
I do think she was a good g.f.. I think she was a good catch for him. The one that was there before his career kicked off, the one he could trust outside of his career. The "keeper". But with his career he changed, and his wants changed as well. His new g.f is mad slutty and trendy lookin. Which i dont judge but it's clearly a different type of woman he's interested in. And he can't be blamed for that. Just a bummer this is the final result.

All in all, I do think she was getting kicked out and wouldn't leave. I think he was throwing some of her stuff at the door as a kind of "Get your shit and get out", And i think the physical altercation part is her grabbing a laptop or some device, and him telling her that he owns that, and he came over to rip it out of her hands.. And that's where his scary voice came in. And thats where opinions formed.

Verdict- Larry is innocent.

Thoughts? Go-

I don't waste my time pursuing the intricate details of inane bullshit. Don't know what happened. Don't care.

New Gym, lots more isolation equipment to work with now. Have a feeling it will be consuming more time than it did before the switch.

[bigjeff100]

I don't waste my time pursuing the intricate details of inane bullshit. Don't know what happened. Don't care.

New Gym, lots more isolation equipment to work with now. Have a feeling it will be consuming more time than it did before the switch.

Uhh ok...... I'm pretty interested myself in the fitness community as a whole. All the characters, supplements, players, sports. All of it.

Do you always just comment on shit you don't care about? Like you just walk down the street and you hear 2 old ladies talking sewing, and you decide to jump in and let them know you don't care about sewing? Then proceed to tell those 2 individuals that you just joined a new gym, and that you plan to spend more time in it than you did the last one?

People skills much Thorondor?

[Thorondor]

Uhh ok...... I'm pretty interested myself in the fitness community as a whole. All the characters, supplements, players, sports. All of it.

Do you always just comment on shit you don't care about? Like you just walk down the street and you hear 2 old ladies talking sewing, and you decide to jump in and let them know you don't care about sewing? Then proceed to tell those 2 individuals that you just joined a new gym, and that you plan to spend more time in it than you did the last one?

People skills much Thorondor?

Just sayin'

You usually post decent topics. Talking about what some whore thinks about some manwhore in a game of he-said she-said is below you bro.

[bigjeff100]

Just sayin'

You usually post decent topics. Talking about what some whore thinks about some manwhore in a game of he-said she-said is below you bro.

Nah man.. This shakes up the fitness world. If she's right, that will ruin Larry Wheels career. Thats the biggest name in the game right now dude. Bodybuilding. Strongman.. If effects both organizations big time.. And i really like him so that just piles on..

There is no need to comment on somebodies post or thread that doesnt apply to you. If you honestly don't give a shit at all, then why post to tell me you dont give a shit? See what im saying? Just post the part about u joining a new gym dude, I can respect that...

<Insert a sick Bambi/Thumper quote here>

Much love Thoron

[Patriam1066]

Only protein and greens in August

GAINS, also back to 100 pushups a day. That shit worked back in June. Did 100 air squats a day in July. Didn’t like that at all

[pink grapefruit]

Alright gents.. You know you've heard about it.. Larry Wheels accusation video. If not, get educated here-

Larry's G.F Video- Around 8 minutes is the main recording of concern.
https://www.youtube.com/watch?v=2BaJy2eXO28

Larry's Video- a much needed response days later.
https://www.youtube.com/watch?v=Ug6zCt6k_r8

My input- Larry probably has some big anger.. All that working out, all the supplements and the steroid use. For sure he has some anger, seems unavoidable to be honest.. And my opinion will be biased cause i really like Larry.. So here i go!

I do NOT think he abused her
I do think she might have gotten cheated on at some point
I do think her jealousy meter is extremely high
I do think she grabbed a knife out of reaction and fear
I do think Larry is extremely intimidating. His voice alone....
I do think she was a good g.f.. I think she was a good catch for him. The one that was there before his career kicked off, the one he could trust outside of his career. The "keeper". But with his career he changed, and his wants changed as well. His new g.f is mad slutty and trendy lookin. Which i dont judge but it's clearly a different type of woman he's interested in. And he can't be blamed for that. Just a bummer this is the final result.

All in all, I do think she was getting kicked out and wouldn't leave. I think he was throwing some of her stuff at the door as a kind of "Get your shit and get out", And i think the physical altercation part is her grabbing a laptop or some device, and him telling her that he owns that, and he came over to rip it out of her hands.. And that's where his scary voice came in. And thats where opinions formed.

Verdict- Larry is innocent.

Thoughts? Go-

dgaf.

fuck toxic celebrity worship

[Thorondor]

dgaf.

fuck toxic celebrity worship

We like this one! She gets it.

[bigjeff100]

Ok fair enough then new crew! I can respect that! The thread is all yours from here! Peace yall!!!

[pink grapefruit]

huh. looks like i scared him off the forum for good. yet another win for pink grapefruit, the notorious PK :)

this is my thread now, and i expect everyone to fall in line :mad:

[Cecily]

Please be nice to Jeff. He’s the last remaining positive person on the Internet.

[Mead]

huh. looks like i scared him off the forum for good. yet another win for pink grapefruit, the notorious PK :)

this is my thread now, and i expect everyone to fall in line :mad:

https://i.imgur.com/9ftaBye.gif

[Wonkie]

huh. looks like i scared him off the forum for good. yet another win for pink grapefruit, the notorious PK :)

this is my thread now, and i expect everyone to fall in line :mad:

https://youtu.be/6xfBw1bbV4k

[Patriam1066]

Jeff, don’t listen to these people. They’re obese

[pink grapefruit]

anyone else use rpe?

[Cecily]

I decided to start running during my walk tonight because my usual pace wasn’t doing much for my HR, so I threw in like 5 high intensity intervals of sprinting as far as I could. It isn’t very far! Think I was only making it like 30-45 seconds, but it felt good and I wanna keep doing it / improving.

+4.5 miles for Wednesday.

[Thorondor]

Jeff, don’t listen to these people. They’re obese

Come back Jeff! We're sorry for lashing out at you for posting celebrity gossip!

[nostalgiaquest]

Been getting back into a fitness routine lately, and i find myself on the yoga/stretching bandwagon. Not something i've done previously, but my flexibility is shit and I really want to improve that. After a few weeks i've really noticed not only a massive increase in flexibility, but also better muscle recovery time, breathing control, and overall mental health as well. I've recently moved and started a new job in a new country which has been very stressful, and the meditative mental qualities of Yoga have been just as beneficial as the physical.

Ive been using this guy's channel, Sean Vigue, on youtube, and highly recommend it.

https://www.youtube.com/channel/UCvCwGWW0od-BCfRtU2euaLg

He has 100's video's and multi day challenges that range from the beginner to the advanced. I did one of his 45 minute long power yoga sessions last night and i was sweating like I just ran 20k by the end of it. He talks a lot during the video but is also very good at guiding and explaining all the small nuances of each pose/stretch to maximize results. I've tried other channels/teachers, but this guy has been the best for me.

Anyways, figured i'd share something i've been doing lately that has been very helpful. I used to be one of the people that made fun of yoga as girlie or whatever, but now i'm a true believer. Doesn't matter what your fitness level is, everyone can benefit from stretching and controlled breathing.

[Patriam1066]

Stretching is definitely important. Not sure about it’s efficacy in entering Valhalla, however

[Cecily]

First attempt at running a couple days ago wrecked my adductors (inner thigh), so I’m definitely working on stretching now.

Wednesday: 4.6 miles walk w/ a few running intervals, mostly walking. ~140 HR max.
Friday: 1.2 miles walk w/ 5 running intervals. 150 HR at the end.

I’m pretty happy with what I did today. Not used to my heart beating like that. Feels pretty amazing. So I’m gonna do that 3x a week until I learn how to run a mile.

Thinking...

MWF running.
T: Yoga/Dance.
Th: Body weight exercises.

Shouldn’t be too hard to stick with.

[Jimjam]

Stretching is definitely important. Not sure about it’s efficacy in entering Valhalla, however

I've noticed it is really rare to stretch out after exercise... Even though I'm sure this was one of the very basics taught in school!

Is it true neglecting to stretch makes the muscles grow back more swollen, giving the illusion of greater gains?

[pink grapefruit]

First attempt at running a couple days ago wrecked my adductors (inner thigh), so I’m definitely working on stretching now.

Wednesday: 4.6 miles walk w/ a few running intervals, mostly walking. ~140 HR max.
Friday: 1.2 miles walk w/ 5 running intervals. 150 HR at the end.

I’m pretty happy with what I did today. Not used to my heart beating like that. Feels pretty amazing. So I’m gonna do that 3x a week until I learn how to run a mile.

Thinking...

MWF running.
T: Yoga/Dance.
Th: Body weight exercises.

Shouldn’t be too hard to stick with.

Wrecked how? Cramps?

Don't forget your electrolytes.

I've noticed it is really rare to stretch out after exercise... Even though I'm sure this was one of the very basics taught in school!

Is it true neglecting to stretch makes the muscles grow back more swollen, giving the illusion of greater gains?

I've literally never heard this. You'll get a pump whether you stretch or no lol.