Spawnmasons - teamvet

@_m_o_t_h_r_a_

based

fitsgoodbutrush

22:56

23:04

I deadlifted 285 (reps) for first time today

What and why is this?

fit

Had a very light workout today

1

23:47

Only did half of my reps as I had to meet up with some friends

23:50

Today I did Treadmill (5 mins) Squats 2x30 toe presses 200 x 10 2 sets Leg extension 100x10 2 sets Leg press 260 x 10 2 sets Prone Leg Curl 90 x 10 2 sets Seated Abductor Stretches 90x10 2 sets Bike 1 mile

23:51

Little leg workout

Today: Conventional deadlift 285 3x5 Bulgarian split squat 100 3x10 Leg ext 90 3x12 Single leg curl 35 3x10

00:28

And some dead bugs at the end

Oohhh can I be removed from this channel.

03:59

A) I will not add anything beneficial B) it will only serve to make me feel bad about my sedentary life

2

Starting to do home workouts

05:08

Dips 4x10

05:08

And 50 push-ups

Im sick rn I wish I could go work out again

Working out is literal therapy

Brother Dectonic

Working out is literal therapy

But not a good idea when ur sick lol

weak

07:14

nah stay home

07:14

recover

07:14

go to the gym

Lets goo

oh wait this channel is about fit or rusher?

16:55

prly just fitness?

Brother F3

prly just fitness?

fit this dick in your ass

17:11

(this will make him never come into this channel due to him being super straight)

lol

Anti-Iron speech detected

Gonna try to go to the gym today

1

Surprisingly open

Light workout today

22:26

Seated row 15reps 60lbs 4 sets Shoulder press 14 reps 65 lbs 4 sets Dips 10 reps 110lbs 4 sets Vertical chest 10 reps 60lbs 2 sets

im so happy this exists and i can mute it

1

All day, every day.

1

It's an exercise

In the gym currently

Brother Entropy

im so happy this exists and i can mute it

I can remove you from the channel

na its fine i like to see its alive ijust dont like to get a ping every time dec moves a muscle

Brother Entropy

na its fine i like to see its alive ijust dont like to get a ping every time dec moves a muscle

Problem?

Brother Entropy

na its fine i like to see its alive ijust dont like to get a ping every time dec moves a muscle

why do u have notifications for all channels on

ok not a ping just a white dot

01:54

i still wanna read it

Today: Dumbbell bench: 11x50, 11x50, 11x50 Chin ups: 5,5,5,4,3,3 Dumbbell overhead press: 5x40 5x40 5x40 One arm row: 12x50, 14x50, 14x50 Seated dumbbell bicep curl: 12x20, 8x20, 8x20 Dumbbell skull crusher: 12x30, 10x30, 10x30

01:59

(all in freedom units)

02:00

the dumbbells in my apartment gym top out at 50lbs, which is kind of limiting :/ I usually only go to the real gym 2x week

02:01

but, getting in higher reps is probably good too

I have every channel muted

02:06

This is my life

Брат Bird

I have every channel muted

me too brother

02:07

in fact I have every discord muted

Same, if it’s important I’ll be pinged and I’ll just read them on my own time

1

I have every discord muted but then also unimportant channels in here muted, like this one, monkey trading, and the tik tok one :nauseated_cat:

Bröther öats

I have every discord muted but then also unimportant channels in here muted, like this one, monkey trading, and the tik tok one :nauseated_cat:

this channel is very important

I also have important ones muted sometimes so I forget about them and don't talk too much

02:12

that way I'm not tempted to provide my opinion in the absence of any askers

1

03:27

here is the hike i did yesterday ^

03:27

here is the hike i did today ^

03:27

btw on the first day i only turned strava on after climbing ~900 feet, you can tell because day 2 shows that the parking lot was at like 700ft elevation but day 1 only started recording at like 1600ft, the tldr is that i did EVEN MORE impressive hiking than this data shows (edited)

3

I would love to hike with leefjurv

Brother leijurv

btw on the first day i only turned strava on after climbing ~900 feet, you can tell because day 2 shows that the parking lot was at like 700ft elevation but day 1 only started recording at like 1600ft, the tldr is that i did EVEN MORE impressive hiking than this data shows (edited)

Fit kitten

also i did it with a 25lbs backpack

03:29

and boots that were 1 size too big and chafed

03:29

i have a ring of ouchie above my ankle

03:29

also above my right big toe was scraped until it bled (edited)

03:29

Brother leijurv

and boots that were 1 size too big and chafed

I went hiking at Bear mountain (got abandoned) and had a small sized pair of boots

03:30

I took my boots off and my big toe nail was half way into my toe

03:30

Shit hurt for 6 months

Brother leijurv

also above my right big toe was scraped until it bled (edited)

Brother leijurv

here is the hike i did today ^

looks fun

This channel is great, motivated me to go to the gym today

3

12:34

Brother Nekramite

Imma go today again finally feeling better

Nice!

@Brother leijurv I get awful blisters when backpacking, no matter what I do. I still go backpacking

I’ll be going to the gym today as well :)

17:56

Gotta keep the grind goin

_m_o_t_h_r_a_

@Brother leijurv I get awful blisters when backpacking, no matter what I do. I still go backpacking

I also got awful foot issues including toe blisters on each big toe

18:25

Somehow it all hit me like a freight train the day after hiking back

18:25

I can barely walk lmfao!

I wanted to go to the gym today

18:27

Turns out they close at 6 during national holidays

18:27

So now I’m doing my workout with scuffed equipment at home

https://www.youtube.com/watch?v=Apgm6lKBfUA

Jeremy Ethier

The BEST Way To Use Creatine For Muscle Growth (4 STEPS)

Brother leijurv

Somehow it all hit me like a freight train the day after hiking back

it does get better with more hiking, but yeah blisters suck. I just accept the suck and keep moving yikes

Brother Dectonic

https://www.youtube.com/watch?v=Apgm6lKBfUA

lol Ethier is... questionable in terms of content

18:55

creatine is 100% a good supplement (one of the few with numerous peer reviewed blinded studies)

18:55

but he's kind of a moron

18:55

youtube fitness is a cesspool

I was just binge watching fitness videos

18:55

yeah it really is

Only follow daddy Noel everyone else is wrong

18:56

very hard to find knowledgeable people who aren't trying to sell you supplements, and shitty prgrams

Gebrüder Zippie

Only follow daddy Noel everyone else is wrong

nyo

Some decent channels that I have found: https://www.youtube.com/c/RenaissancePeriodization https://www.youtube.com/c/GeoffreyVeritySchofield

Renaissance Periodization

Renaissance Periodization was founded with the understanding that science is the surest path to the truth, and in this field, to results. Our approach is the rigorous application of scientific principles to nutrition and training. Everything we do is built on a foundation of peer-reviewed literature and experimentally-confirmed theory. At Rena...

Geoffrey Verity Schofield

Helping humanity become healthier, happier and a little bit more huuuge. That's about all. Subscribe for informative, educational and occasionally entertaining fitness videos. Dope book (I don't monetize through ads, only this!): https://www.verityfit.com/product-page/sweat Coaching/Custom Plans: Email me at geodude412 at yahoo dot com or DM v...

18:58

Jeff Nippard has decent information too

https://www.youtube.com/watch?v=HUWD5q0dhjg

Renaissance Periodization

You MUST Annihilate a Muscle For Growth

18:59

Does this mean that if I jack off harder and harder

18:59

it will go

18:59

nvm

18:59

its a myth

then you have people like athlean-x, Ryan Hummiston, etc. who are basically full of shit and just trying to farm content/sell you things

19:00

My tl;dr is that the most important things about fitness are: hard work, sustainability (don't use shit form basically), and consistency with the basics

19:00

but trying to get views with those ideas is hard

Pretty sure I'm just going to give my preworkout to my gf and then buy creatine

so the content that rises to the top is "Twelve magic bicep supersets to SUPERSTONK your gains (IT WORKS!!!!)"

Me using Preworkout, aminos, protein powder

19:01

just feels like too much

19:01

I'm just going to finish my aminos and stop using pre

I only use protein powder, haven't tried the other things. A friend has seen massive gains from using creatine tho

I am definitely into "science" fitness, but honestly the amount of hard work that you put in is THE most important part. You can have an absolutely shit program and make good progress if you work hard. Or, conversely the most "scientifically perfect" program does nothing if you do not.

Yeah I dont see a reason for me to use so much shit

_m_o_t_h_r_a_

I am definitely into "science" fitness, but honestly the amount of hard work that you put in is THE most important part. You can have an absolutely shit program and make good progress if you work hard. Or, conversely the most "scientifically perfect" program does nothing if you do not.

red piller

19:03

I'll just give my preworkout to my gf

19:03

see if she likes it

19:03

and if she doesnt

Lol

she can give it to someone who might

19:04

the face itches and the "Boost" just doesnt affect me

Brother Dectonic

I'll just give my preworkout to my gf

does the butthole itch help or hurt sex? only one way to find out

_m_o_t_h_r_a_

does the butthole itch help or hurt sex? only one way to find out

I found that preworkout before sex is a nightmare

19:04

literally yesterday before my workout I drank my pre and I felt the affects AFTER the workout

Brother Dectonic

I found that preworkout before sex is a nightmare

can't say I have ever done this KEKW

I don't ever take preworkout

and I was at the gym for an hour

Brother Dectonic

literally yesterday before my workout I drank my pre and I felt the affects AFTER the workout

god damn bru

19:04

gotta get those gainz

Yeah I'm just going to give my pre to my gf

19:06

@_m_o_t_h_r_a_ what creatine supp do you use?

19:06

ik you linked it last time

19:06

but I just cant be assed to look for it (edited)

lol, https://www.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE, 5g/day

19:07

it's dirt cheap

I just „take“ protein powder

19:10

Creatin def helps tho

19:10

It can go hard on ur kidneys

Gebrüder Zippie

I just „take“ protein powder

me too, but I'm not even sure if I would call it a supplement. It's basically just a food, and I take 1-2 scoops per day to ensure that I hit target of 150g protein /day

19:11

you can (and should) try to get as much of your nutrition from minimally processed real foods

_m_o_t_h_r_a_

lol, https://www.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE, 5g/day

Do they have a tub version?

Brother Dectonic

Do they have a tub version?

not that I've seen

19:11

I just store it in a jar (edited)

19:12

and use a scale + spoon to measure into a cup, mix in some water, and drink

19:12

you can put it in anything else that you eat, but that's most convenient for me (edited)

19:14

Dinner last night

19:14

The tofu is to maximize bitch tit gains

19:14

(estrogen)

LMAO

_m_o_t_h_r_a_

not that I've seen

I might just buy the 9.91 ounce bag

19:15

because 250 grams is like

19:15

a lot

yeah...

if I'm only doing around 3-4 oz scoops

19:15

that will last me an eternity which is good

can try it out, and decide if you want more later

19:16

yep

Is it just creatine?

19:16

or does it have other shit in it

only creatine

Might have to cop it

19:17

Cant believe that for $20 its 250 grams

19:17

just makes me realize how much of a sham vitaminshoppe is

you can get creatine from many sources, I just like this one because it's cheap, and the way that they grind it up makes it disolve faster in water

its uber cheap

Brother Dectonic

just makes me realize how much of a sham vitaminshoppe is

yes, most supplements are a fucking ripoff

19:17

it's shocking

I found that Aminos helps

19:18

but

19:18

its just meh

19:18

I think I'm just going to stick to creatine and protein

19:18

creatine

19:18

water

19:18

protein

Brother Dectonic

I found that Aminos helps

I'm not convinced there is any advantage over just getting enough protein

19:18

BCAAs are just a subset of amino acids found in proteins like whey

I also want to switch from soy protein to whey protein

and I have seen no convincing data that they provide any special benefit over just consuming a normal amount of protein

yeah fr

19:19

buying shit you dont need is a right of passage in fitness

Brother Dectonic

buying shit you dont need is a right of passage in fitness

Gonna buy this

19:20

and then buy whey protein

19:20

my wallet hates me

lol

19:20

@Brother Dectonic going whey overboard today

I hate you

19:21

dont speak to me and my kids ever again

_m_o_t_h_r_a_

me too, but I'm not even sure if I would call it a supplement. It's basically just a food, and I take 1-2 scoops per day to ensure that I hit target of 150g protein /day

Yee that’s y I said „take“

_m_o_t_h_r_a_

me too, but I'm not even sure if I would call it a supplement. It's basically just a food, and I take 1-2 scoops per day to ensure that I hit target of 150g protein /day

100 is where I usually hit

I honestly am not sure how much protein I eat every day I’m too lazy to count

its not hard

19:38

google is your best friend

Idk how much is in a big yyufka (edited)

19:40

Or in 1 scoop of mystery sauce

19:41

Like yes I could google it all but I’m too lazy and If I forced myself to do it I’d loose motivation entirely

bro

19:41

what the fuck

19:41

is a mystery sauce

Gebrüder Zippie

Idk how much is in a big yyufka (edited)

19:42

other site says 8g

Brother Dectonic

is a mystery sauce

Idk that’s the point

Brother Dectonic

other site says 8g

Sounds helpful and accurate

19:49

Lol

best things for protein imo

19:50

is chicken

19:50

rice

19:50

protein powder

19:50

and veggies

19:50

its what I've been eating

19:50

super simple but works ig

Brother Dectonic

best things for protein imo

for the most part i dont rly have a say in what i eat for lunch i eat a plate of fruit and whatever i want to get for lunch at school that day (usually something from my local döner shop or something from the grocery store)

20:17

and for dinner its whatever my dad cooks usually lol

Brother Dectonic

best things for protein imo

I tracked everything I ate with MyFitnessPal for about 6 months while cutting from 175->145 (before lifting which in retrospect was dumb). I think the most useful things I got out of the was: learning what foods actually contain, approximate calories, and also learning true maintenance calories for my body

20:20

Also weighed self every day and logged in a spreadsheet

20:20

To see trends

I find that exhausting ngl

20:21

I did the same

20:21

I just found it to make me feel sad

20:21

made me feel gross when I gained .1

It is exhausting, and definitely led to some eating disorder behaviors in me :/. I don’t do it anymore for those reasons, but I do think on the whole it was valuable for me

_m_o_t_h_r_a_

It is exhausting, and definitely led to some eating disorder behaviors in me :/. I don’t do it anymore for those reasons, but I do think on the whole it was valuable for me

Yeah fr

20:23

same with me

20:23

I just stopped weighing myself

20:24

I look at my body in the mirror

20:24

and give myself a thumbs up

I still weigh, because I am actively tying to gain weight currently, and I literally cannot unless I force myself to eat beyond when I am full

20:24

And weight is the feedback loop there

20:25

But yes you gotta be careful , it can fuck with your head

Yeah

20:46

I won’t be going to the gym today

20:46

Taking a lil break as I woke up feeling more tired than usual

I have a pool

20:46

was thinking about doing laps

2

brother noname

was thinking about doing laps

Do it

20:54

The best thing about water is that it’s fun and gives you a good ass workout

Brother Dectonic

The best thing about water is that it’s fun and gives you a good ass workout

Not the only thing that gives you a good ass workout

Brother Dectonic

Taking a lil break as I woke up feeling more tired than usual

I’m going to the gym

21:10

Made this

21:10

Now I want to go to the gym

@_m_o_t_h_r_a_ took advantage of price matching in vitamin shoppe

22:45

Got this for $17.45

22:45

Only ingredient is creatine

22:46

Original price was $30 I believe

Nice

22:48

Don’t trust the fuckers at a supplement shop to recommend anything

22:49

Do own research first

Brother Dectonic

@_m_o_t_h_r_a_ took advantage of price matching in vitamin shoppe

Per my math each serving is only 2.5G, you likely want 5G /day

_m_o_t_h_r_a_

Don’t trust the fuckers at a supplement shop to recommend anything

I did yeah

22:58

I didn’t trust and I did my own research *

_m_o_t_h_r_a_

Per my math each serving is only 2.5G, you likely want 5G /day

The scooper was pretty small

22:59

So I did half that

22:59

Might be around 2-3

23:00

I’m just gonna put more in just in case

23:03

I put an entire scoop extra on top

23:03

examine.com is a pretty good resource

Shoulder press 10 reps 70lbs 4 sets Pull ups 10 reps 110lbs 3 sets Behind neck Lat pulldown 10 reps 60lbs 2 sets Dips 10 reps 110lbs 1 set Vertical chest 10 reps 60lbs 3 sets

23:51

Another light day

Nice! When you say 110 lbs on pull ups what do you mean?

23:58

and similar on dips, just curious, seems unlikely you’re adding 110lbs to your body weight (weighted pull ups and dips), and 110 would be very light for your body weight. Maybe body weight - assistance from a machine?

_m_o_t_h_r_a_

and similar on dips, just curious, seems unlikely you’re adding 110lbs to your body weight (weighted pull ups and dips), and 110 would be very light for your body weight. Maybe body weight - assistance from a machine?

It’s added weight when pushing downwards

00:03

It’s basically assistance yeah

00:03

Still fucking burns just as much tbh

Yep for sure

00:05

Took me several months to work up to first unassisted pull up

00:06

Mostly used assistance bands, and jump/hangs to get in a lot of volume

00:06

While slowly decreasing assistance

Made a nice smoothie bowl for myself

01:18

Frozen banana, frozen strawberries, frozen mango, chia seeds, protein powder, organic peanut butter

01:18

Coconut water, oat milk

01:18

Didn’t have enough oat milk so I had to use something along with it

Oof this is why you don’t ski ramp on the way down when deadlifting

Brother Dectonic

Made a nice smoothie bowl for myself

looks good

Going to the gym today

22:01

Well I’m already here

22:02

Here’s the routine

22:02

That's a leg day

22:07

You're supposed to skip those

3

Brother Dectonic

Click to see attachment 🖼️

Do the lying leg curls with one leg

22:12

It’s sooo much better

22:12

Imo

22:12

Like one leg at a time

Nah I think I won’t

Chin ups: 5, 5 5 Romanian deadlift: 15x100, 15x100, 15x100 Leg extension: 12x135, 12x135, 12x135 Leg curl: 12x155, 12x155, 12x155 Turkish get ups: 2x20, 2x25, 2x30

for when twisting a knob is too much work doom

https://news.yahoo.com/nordictrack-dumbbell-alexa-191056723.html

'Alexa, decrease weight by 10 pounds': NordicTrack's voice-controll...

Within seconds, a motorized weight selector understands your command and adjusts accordingly.

17:50

I wonder how much yahoo "news" was paid for that ad

18:23

First day back in the gym since I got sick

3

Upper body day today… trying for a bench PR

22:29

For reps, not a single

_m_o_t_h_r_a_

Upper body day today… trying for a bench PR

Do it

Bench press: 5x135, 4x135, 4x135 One arm row: 10x70, 10x70, 10x70 Seated dumbbell shoulder press: 10x35, 10x35, 8x35 Cable pull down: 10x120 10x120 10x120 Incline dumbbell press: 10x40, 10x40, 10x40 Lateral raise: 10x12.5, 8x12.5, 8x10

04:27

bench was PR!

04:28

I was SUPER close to a fifth rep on the second and third set too

Lets fucking go

04:48

I plan on going tomorrow as today was my rest day

04:48

But I started a routine to where I stop eating after 7PM

04:48

Has helped me wake up easier

04:48

And the mood of the entire day feels better

nice dude

@_m_o_t_h_r_a_ went today

20:26

Did a small workout

20:26

I can now push 320 on leg press

I did the forbidden thing

21:54

cardio

Brother Nekramite

cardio

GET OUt

23:56

But actually cardio is important too

why get triggered over cardio

01:51

is this a meme or something

Brother Entropy

is this a meme or something

true gym bros never do cardio. perma bulk only

01:57

it interferes with the gains

https://www.youtube.com/watch?v=RADr5ZAeukE

BroScienceLife

Are You a Simp?

Brother Entropy

why get triggered over cardio

cardio is for women

brother noname

cardio is for women

_m_o_t_h_r_a_

true gym bros never do cardio. perma bulk only

Sometimes I start my workout with 5 minutes on the tradmill

07:20

just to get me moving

Seems like a good idea

hi leijurv

17:21

I mean mothra

17:21

got my kittens confused

Brother Dectonic

Sometimes I start my workout with 5 minutes on the tradmill

I bike to the gym, so that's my warmup. Although, I generally do a few sets of body weight squats before warming up for first set. (edited)

brother noname

got my kittens confused

this is very cute frog

NGL this is kinda hot

https://www.youtube.com/watch?v=EHsW37g2uGU

Jeff Nippard

Footnote †: What Does 0 RIR Really Look Like?

Leg day

1

we need to invite Fit to this channel

Went to the gym today with the gf

19:19

Did legs again as I’m trying to test my limits a bit

19:19

Did legs and arms tbh

Today: Leg press: 320x15, 360x12, 410x10 Romainan DL: 115x8, 125x8, 135x15 Leg ext: 95x12, 100x10, 100x8 Leg curl: 35x12, 35x10, 35x8 Dumbbell bicep curl: 22.5x8, 22.5x8 Cable tricep push down: 60x12, 60x12

Brother Dectonic

Did legs and arms tbh

me too ^

19:15

4 lower body exercises is all you need, with the right intensity

19:16

45 minutes and I was fucking toast

I’m pushing and trying to get to 350 by the end of this month

20:04

Gonna go later today

Brother Dectonic

I’m pushing and trying to get to 350 by the end of this month

Nice just be sure not to progressively worsen your form

20:30

The temptation is there to hit a specific number

_m_o_t_h_r_a_

Nice just be sure not to progressively worsen your form

Yeah I know

02:50

I've been keeping my form

02:50

Me and my gf are both at 330

02:50

I ended up not going today

02:51

Will go tomorrow and monday

My progress makes me happy

10:58

This is where I started going to the gym roughly

In like jan

Looking good

wait, this is actually a fitness channel

14:15

very interested and thanks to whoever added me

Everyone is here

14:30

That has mason role

Brother Pint

wait, this is actually a fitness channel

yes.... lol

Gebrüder Zippie

My progress makes me happy

awesome

Gebrüder Zippie

yes.... lol

thought it was the next Spawn logo channel

I will be going today

Gebrüder Zippie

My progress makes me happy

Looks good

18:46

I need to work on my chest more

18:46

chest and abs

18:46

my legs and arms are doing pretty good

18:46

i overall just need to get bigger

18:47

lol

18:47

except my legs but thats due to my genetics

can someone work out for me thanks

lol

18:48

im taking a break during my exams currently (edited)

Gym was great

22:41

Did both push and pull today which is gonna make me sore asf (edited)

22:41

But I got some stuff from Trader Joe’s

22:41

Life is good

Today: Dumbbell bench: 50x11, 50x11, 50x12 Neutral grip pull up: 5,5,5,3,2 Seated dumbbell overhead press: 40x5, 40x5, 40x8 One arm row: 50x14, 50x14, 50x14 Cable tricep extension: 50x12, 50x12, 50x9 Cable bicep curl: 40x12, 40x12, 40x10

Today: Fucked your mom for 25 minutes

brother noname

Today: Fucked your mom for 25 minutes

don't the jocks usually bully the nerds? KEKW

(edited)

lmfaoo

02:42

i went to the japanese steak house i feel so fat

Another cardio session today since I actually do those on Mondays

13:26

20 min run 20 min bike 3 sets of 10 reps incline bench 3 sets of 10 leg raises burpees for 5 mins streching and a 5 more mins of running

13:26

feelsgoodman

Brother Nekramite

20 min run 20 min bike 3 sets of 10 reps incline bench 3 sets of 10 leg raises burpees for 5 mins streching and a 5 more mins of running

you should do the exercises that are not cardio first

1

15:23

but apart from that you go king cathearthow

Gebrüder Zippie

you should do the exercises that are not cardio first

At least if the goal is to maximize strength/hypertrophy

Hmm ok. I'll do that next week and say how it was

It’s okay to start your workout with a little bit of cardio

19:59

5 minutes of cardio before your workout isn’t bad

19:59

Just gets the blood going

19:59

Im on my way to the gym now

19:59

Doing arms and back again (edited)

Leg press 330lbs 10reps 2 sets (testing max) Latpulldown 80lbs 10 reps 4 sets Lateral row 55.5lbs 15 reps 4 sets Diverging seated row 95lbs 10 reps 4 sets TRX Pull ups 10 reps 2 sets

2

Today was an Epic chest and tricep day (3x10 on everything)

Incline dumbbell chest presses Machine chest squeezes Dips and cable superset Seated chest presses Tricep pulldowns Standing barbell curls Reverse overhead curls Push ups

2

Fuck Bulgarian split squats. These things are souls crushing.

Neutral grip pull ups: 5, 5, 5, 5, 4, 2 Bulgarian split squat: 100x8, 100x8, 100x8 Romanian DL: 100x15, 100x15, 100x15 Leg extension: 135x12, 135x12, 135x9 Leg curl: 155x12, 155x12, 155x12

_m_o_t_h_r_a_

Fuck Bulgarian split squats. These things are souls crushing.

Fr

03:37

Today I did a home workout with a bench I forgot we had

03:38

Had a really good workout for what it was

03:38

Tomorrow I’ll be going into the gym early with the gf doing legs

03:38

She presses more than me :(

2

03:38

I’ll push 350 tomorrow though

03:38

So I’ll be pushing more :))

Upper body day: Bench press: 135x5, 135x5, 135x5 One arm row: 70x8, 70x8, 70x8 Seated dumbbell overhead press: 40x8, 40x8, 40x8 Cable pull down: 125x10, 125x10, 125x9 Incline dumbbell press: 40x10, 40x10, 45x9 Lateral raise: 12.5x10, 12.5x10. 12.5x8

This was another bench PR, probably moving to 140lbs next week

Brother Dectonic

She presses more than me :(

Forgot to update yall on this

06:42

today we did legs

06:42

I now leg press 250 comfortably

06:43

Did 2 sets of it after bringing myself to it

06:43

Today was a pretty good but light workout

06:43

I found my airpods so now I can go even harder in the gym >:)

06:43

Tomorrow is Chest, arms and back

Brother Dectonic

I found my airpods so now I can go even harder in the gym >:)

this is very important

I’m at the gym

17:57

Forgot to take creatine :(

Brother Dectonic

Forgot to take creatine :(

Not a big deal, its effect is not acute

19:21

Todays workout

Doing leg day today

14:57

Legs are as strong as noodles

1

15:04

shoulders and leg day actually

Brother Nekramite

shoulders and leg day actually

Sounds fun ngl

It is! Doing it this way let's there be some variation between the exercises

15:07

More fun and you can do more by resting one of the "muscle groups?" I guess (edited)

lol my glutes are just now not sore from those split squats on Tuesday...

Sounds fun

Lower + arms: Conventional deadlift: 285x5, 285x5, 285x5 Bulgarian split squat: 100x10, 100x10, 100x10 Leg extension: 90x12, 95x10, 95x9 Spider dumbbell curl: 20x12, 12.5x10, 12.5x8 One arm cable tricep extension: 15x12, 15x12, 15x10

Went to the gym today again

2

21:25

Worked my way up to now benching 100

21:25

slowly working myself up

21:25

got a pretty good leg workout

21:25

Kinda did a bit of everything today

21:26

arms, legs and chest

Upper: Dumbbell bench press: 50x12, 50x12, 50x12 Neutral grip pull ups: 4,4,3,3,2,2 Seated dumbbell OHP: 40x8, 40x8, 40x8 One arm row: 50x14, 50x14, 50x16 Lateral raise: 10x15, 10x12, 10x12

At the gym

19:38

Today is chest and triceps day number uno

Nice

19:52

Had cardio today, I upped the speed this time, but I'm rather going to probably just run/bike for a longer period of time (edited)

Brother Nekramite

Had cardio today, I upped the speed this time, but I'm rather going to probably just run/bike for a longer period of time (edited)

Solid

19:53

I fucking hate cardio

Dude it helps a TON if you want to look leaner

19:54

Also nice exercises

Brother Nekramite

Dude it helps a TON if you want to look leaner

true

19:55

i cant wait to go to the gym again

19:55

after my finals

but also at least for me its not rly neccessairy i look relatively good as long as i skip breakfast and work out 3 times a week

I fucking hate cardio

19:57

I get my cardio in my skating

who doesnt lol

19:57

yeee i go climbing or at least will again once ive finished school

19:57

and have the time

Cardio is something I stopped focusing on because I’m constantly walking around in the city and skating

19:57

So it’s not worth it for me at least

fair

Same with doing ab workouts

nahhh ab workouts feel good

19:58

lol

I do them occasionally but I don’t dedicate time to it due to me not needing them right now for my ideal body

nice

I rather focus on my chest, back and legs then abs

19:58

For me abs are for later on

also what is it called in english when ur muscles hurt the day after doing exercise

sore?

Lmao

19:59

Yeah being sore

ah lol

19:59

we have a special word for it in german lol

19:59

cus sore also means like if u got hit there right?

Poopenfarten

Gebrüder Zippie

cus sore also means like if u got hit there right?

Yeah but depends

19:59

Because it can be bruised as the result of an impact

Sore throat = throat exercises DragonHead

Brother Dectonic

I do them occasionally but I don’t dedicate time to it due to me not needing them right now for my ideal body

As they say, abs are primarily made in the kitchen

Gebrüder Zippie

also what is it called in english when ur muscles hurt the day after doing exercise

Delayed onset muscle soreness is the medical term

22:42

Aka DOMS

22:46

I have decided to forgoe the 6 pack for now. At my absolute leanest, I was ~12% bf, but also weighed only 150lbs. I spent the last 1.5 years bulking to 165, and even though they are not as visible, long term this is really the only way to put on significant muscle mass.

22:47

There are some people who can remain very lean and make significant size/strength gains but it is a small minority

22:48

I plan to keep going until I feel that the trade off of strength/size to body fat is no longer worth it.

22:48

Cutting fat is much easier and faster than building muscle

22:48

Can be done on the order of months rather than years

_m_o_t_h_r_a_

There are some people who can remain very lean and make significant size/strength gains but it is a small minority

Or these people are on PEDs it must be said

Going to the gym early morning

smib

Went to the gym

17:01

Did legs today

17:01

Now pushing 370 as max leg press

Brother Dectonic

Now pushing 370 as max leg press

for a single?

_m_o_t_h_r_a_

for a single?

For both

18:14

For a single I can push probably 250 ish

Brother Dectonic

For both

oh, I mean for a single rep?

_m_o_t_h_r_a_

oh, I mean for a single rep?

Nah

18:31

My max for a single rep

18:31

I have no idea

18:31

I haven’t tried

18:31

I just build up over time

makes sense, just making sure you weren't doing singles on a leg press, that is prolly not the greatest idea

never do single rep for anything tbh

Yeah it makes no sense to me to why I would

18:37

I just build up over time and slowly increase the weight

wording prob

There are some days that I don’t even max out and I just go with less

Lower + arms: Spider dumbbell curl: 20x15, 20x15, 20x10 Dumbbell skull crusher: 30x10, 30x10, 30x10 Bulgarian split squat: 100x8, 100x8, 100x8 Leg extension: 135x12, 135x20, 135x8 Leg curl: 155x12, 155x12, 155x12 Chin ups: 4,4,4,4,4

I’m going to the gym today

16:21

Didn’t go yesterday because of how busy I was

16:21

I slept through todays class

16:21

So uhh

16:21

Gym time

I am at the gym at this very moment :D

I’m at the gym rn

17:48

Gonna work on

17:48

Uhhh

17:48

Chest today

17:54

Today is back and biceps day

Dude, same

18:01

gang

I’ve been neglecting back and biceps

18:13

Feels so good

18:13

Struggling just a tad bit

18:13

But we chillin

18:14

Today

I can’t wait to go again (edited)

18:25

I’ve not gone bc of exams and I don’t want to get sick

Today I prepared my protein in water

18:49

And it’s not horrible

18:49

I thought it was going to be a hold your nose and chug kind of situation

18:49

But it just tastes like cheap ice cream

Upper day yesterday: Barbell bench One arm row Seated dumbbell overhead press Cable pull down Incline dumbbell bench Lateral raise

Brother Dectonic

Today I prepared my protein in water

A lot of them taste decent

dude mix it with milk, add like a banana or some blueberries and its a god tier smoothie

^^true

20:01

i do this every time

20:01

its godlike (edited)

Brother Nekramite

dude mix it with milk, add like a banana or some blueberries and its a god tier smoothie

I would but I am lactose intolerant

20:24

I'm going to try it with oatmilk instead of water

Brother Dectonic

I would but I am lactose intolerant

fail

You’re literally Swedish

Brother Dectonic

I would but I am lactose intolerant

i am too have u heard of this magic thing called lactose free milk?

Gebrüder Zippie

i am too have u heard of this magic thing called lactose free milk?

Yeah I have

21:41

That’s why I said I’ll use oat milk

oat milk

Oat milk > almond milk > whole milk

just get normal lactose free milk

21:42

it tastes soooo good

Oat milk is cheaper and tastes better

Brother Dectonic

You’re literally Swedish

ur black lol

broder lampa

ur black lol

Only 11%

Brother Dectonic

Oat milk is cheaper and tastes better

Do u like not have a tounge or smth

Gebrüder Zippie

Do u like not have a tounge or smth

I obviously do if I can tell which one is better

Brother Dectonic

I obviously do if I can tell which one is better

Well ur wrong so

Gebrüder Zippie

Well ur wrong so

Typical rusher enjoyer

*tongue

Brother DarkX

*tongue

Fuck u bitch u know I can’t spell especially when I’m drunk like rn

Gebrüder Zippie

Fuck u bitch u know I can’t spell especially when I’m drunk like rn

my bad didn't mean to upset you how was I supposed to know you were drunk I didn't even ping

20:31

(whisper)....zippie must be an angry drunk

Zippie must be German

Brother DarkX

my bad didn't mean to upset you how was I supposed to know you were drunk I didn't even ping

It’s the last day of German exams am I really meant to not be drunk?

Gebrüder Zippie

It’s the last day of German exams am I really meant to not be drunk?

I get it, I would be as well just didn't know Have fun unwinding (edited)

At the gym with the gf today

21:27

Gonna do a combo of arms and cardio today

At the gym again

16:21

Doing legs

16:22

I’m now at 380 for leg press

(edited)

smib

Smibby

20:12

Gym was good btw :-)

20:12

I’ll be at 400 leg press sooner or later :-)

Brother Dectonic

Click to see attachment 🖼️

Chad jawline

big bro chacho

Chad jawline

In the gym today

23:01

Chest time

Deload this week, easy upper body day: Dumbbell bench press Chin ups Dumbbell standing overhead press

04:01

Also skipped lower body day yesterday because I was hungover from my birthday party the last night. Truly I'm becoming a bro

_m_o_t_h_r_a_

Also skipped lower body day yesterday because I was hungover from my birthday party the last night. Truly I'm becoming a bro

Happy late birthday

Damn dectonix getting ripped

05:08

You look more and more like muscleman LOL

Brother Dectonic

Happy late birthday

thanks dude

big bro chacho

You look more and more like muscleman LOL

Dream physique

Brother Dectonic

Dream physique

tiny legs

Brother Dectonic

Dream physique

I think Steve Reeves is probably my dream physique

05:28

05:29

definitely don't have the genetics for that, but can be an inspiration nevertheless

I honestly don’t have a dream physique off the top of my head

05:32

Im staying natty though

Brother Dectonic

Im staying natty though

me too

05:32

IMO you should only consider drugs if you have reached your limit, after like 10 years of training

05:33

and unless you're doing it professionally, it still doesn't make sense

I know that I want to do this for a very long time

05:34

I like the freedom it gives me

05:35

It also feels very good mentally and physically

sick

05:35

good attitude to have

I had a friend of mine from high school tell me a bunch of shit and tried discouraging me

05:38

Telling me I should only be consuming at tops of 40 grams of protein

05:39

Not use creatine

05:39

To fast while working out

05:39

And a bunch of other shit

05:39

Mf didn’t realize I’m a lot bigger than him

Dafuq

He said I should be eating 40-50 tops LMAO

Yeah….no

Today I must’ve had 70-80g

05:41

I should be getting that much all the time

05:41

Today I’ve felt strong asf

The research shows about 0.8g per kg of body weight is optimal. More or less is fine within a fairly large range though.

05:43

And as long as you get a sufficient minimum quantity then other variables are more important.

I’ve been eating fruits, carbs in the form of rice cakes with peanut butter, protein in all forms

05:44

And I’ll have the occasional pringles

05:44

As a reward to myself almost

Heh

05:45

Food in tube is best food

I've been looking at protein bars

05:45

whenever I go out to workout I usually get my celsius and protein bar

05:45

which is around $6 every time

05:45

which I need to stop because it adds up

Oof

05:46

Yeah that’s not cheap

Yeah its not

05:46

So I'll be stopping that

05:46

I just need a caffeine

05:46

and coffee makes me tired

05:47

I'll probably just stop using caffeine

05:47

and for protein bar I'll probably just use my protein powder

05:47

as the protein bar is only 16g of protein

05:47

yeah I'll just do that

just be sure to not inject your protein after your marijuanas

05:48

you can get a bad reaction

_m_o_t_h_r_a_

just be sure to not inject your protein after your marijuanas

I dont smoke :)

I'm bullshitting lol

Only drugs I will do are shrooms and caffeine

Brother Dectonic

Only drugs I will do are shrooms and caffeine

I weigh 175lbs

19:02

Not bad for someone of my build

Smib

I went to the gy again for the first time in like 2.5 weeks

19:18

Gym*

Thats a long time

Brother Nekramite

Thats a long time

Ik but it was finals and that took priority

Yea dw about it

In the gym today

20:13

Doing shoulders, biceps and back today

based

Brother Dectonic

Click to see attachment 🖼️

Brother Dectonic

Click to see attachment 🖼️

jesus ur arm is huge

Brother Dectonic

Click to see attachment 🖼️

idk if i should start taking creatine

21:40

like i see the benifits and the fact that there are very few sideeffects

21:40

but idk

Gebrüder Zippie

idk if i should start taking creatine

I started taking creatine

21:44

About uhhhh

21:44

2 weeks ago

21:44

And it’s worth it imo

21:44

I haven’t felt any bad effects

i might at some point in the future but currently i need to start working out more again

21:51

now that im essentially done with school i actually have time too lol

Gebrüder Zippie

i might at some point in the future but currently i need to start working out more again

Tbh, I would work on that before considering supplements. Consistency, effort, and diet (specifically enough protein) are FAR more important. The supplements make only an incremental difference. (edited)

_m_o_t_h_r_a_

Tbh, I would work on that before considering supplements. Consistency, effort, and diet (specifically enough protein) are FAR more important. The supplements make only an incremental difference. (edited)

yeee ive been working out for like 4-5 months and took a 2 week and a couple weeks b4 then another 2 week break for exams and being sick

All good

(edited)

:D (edited)

21:54

apart from that ive been consistent and eating pretty well and taking a protein shake to make sure i get enough every day :D

21:54

(except the time i did nothing cus exams)

Gebrüder Zippie

(except the time i did nothing cus exams)

That’s a good excuse. Exams are very important.

_m_o_t_h_r_a_

That’s a good excuse. Exams are very important.

the main reason was that i didnt want to get the big sick during the exams cus the after exams would have SUCKED

21:56

but now im done :D

I missed leg day on Saturday because hung over from birthday the previous night :P. It’s the first workout I missed in about a year

. Even on vacation I found a gym.

_m_o_t_h_r_a_

I missed leg day on Saturday because hung over from birthday the previous night :P. It’s the first workout I missed in about a year

. Even on vacation I found a gym.

lol based BWA member

21:57

(this is also the reason i didnt go to the gym on saturday)

21:57

cus friday was the celebration of finishing exams

Split squats already make me nauseous if I do them too intense. Add hangover and good chance I would

yep plus my body breaks alcohol down SUPER slowly so i was still feeling a buzz the whole day and a little the day after so i wouldnt have been feeling good driving lol

21:59

(dont drink and drive kids)

21:59

anyway gonna go get my tablet and go sleep

21:59

need to get up early tommorow

I have only puked once due to exercise. It was a 16 mile day, 4000’ elevation gain, in blazing hot sun and got dehydrated. Had a few sips of beer at the car and puked oof

22:00

Cya

_m_o_t_h_r_a_

Cya

cya

Hurt is banned

Skipping cardio this time and doing chest and triceps

09:02

cardio was going a bit too well

https://www.youtube.com/watch?v=AR_yPPkVvQE

KYRIAKOS KAPAKOULAK

Kyriakos Grizzly - Animations

I need a fitmc stringer

Brother Dectonic

I need a fitmc stringer

do you though?

team vet all the way baby

17:02

whenever I outlift someone I need to say "Clown down"

LOL

thats how dedicated I am to team vet

https://www.youtube.com/watch?v=ri2F5bmbkvw

kremevkar

ZYZZ - STFU And Hit The GYM (Workout MOTIVATION)

https://youtu.be/KDJdBbTZBPo

More Plates More Dates

Scientifically Dismantling The Top 5 Ranked Pre-Workouts On Amazon

06:53

I love Derek so much cathearthow

Death Star delts

At the gym

21:13

Just hit my record on leg press

21:13

400lbs

21:14

21:17

Gf matched me at 400

From yesterday

At the gym again today

Gebrüder Zippie

At the gym again today

Legs?arms? Back?

17:17

Push?pull?

Brother Dectonic

Legs?arms? Back?

Chest and back

Sick

17:18

I do chest like

17:18

All the time

Chest feels too good to train

It really does

17:21

I need to mix routines up

17:22

I’m starting to feel like I’m in a repeating loop

17:22

Which I like but don’t like

Yeee i change up my plan every couple weeks

I don’t think I have ever had bigger tits

17:49

The pump is real

My plan is looking pretty good right now

17:55

It’ll obviously have to change once I get a job

17:55

(I have an interview today)

Skipped workout yesterday due to puking. Ear infection caused awful nausea. I think this is a good enough excuse for missing a workout? mdma

No.

2

I had a job interview today

23:16

Had to skip

23:19

Either is good

brother noname

No.

Based ufo

Upper body yesterday: Bench press One arm row Dumbbell overhead press Cable pull down Dumbbell incline press Lateral raise Spider curls Cable push down (edited)

_m_o_t_h_r_a_

Upper body yesterday: Bench press One arm row Dumbbell overhead press Cable pull down Dumbbell incline press Lateral raise Spider curls Cable push down (edited)

one arm row....is this because one arm is stronger than the other and therefore trying to work the weaker arm?

If that is his plan it’s not that affective

16:52

For me ofc

16:52

Everytime I did that I would feel like I half assed my workout

Brother DarkX

one arm row....is this because one arm is stronger than the other and therefore trying to work the weaker arm?

No, it's rowing with one arm at a time.

17:27

as opposed to some kind of upright row

So cute

@Brother DarkX

17:28

I do start with my non dominant arm though, because it is a little weaker

17:29

I am slightly more fatigued for the second arm, so it doesn't get quite as much of a stimulus

I use 35s for the dumbbell rows

17:30

Making my way up slowly

I use 75s

Big man

17:30

I’ll get there soon

heh

17:30

definitely

Most I’ve lifted doing those are 45s

17:30

I’m going to the gym later with the gf

17:30

So I’ll make sure to do those today as well

I sometimes also do them like this, which I find slightly more comfortable

Depends on foot placement for me

17:32

Sometimes the bench foot placement fucks me up when I’m doing it the traditional way

ya

17:33

in a previous training block, I was doing pendlay rows

17:33

which are really fun

17:33

which is basically a very strict barbell row, from the floor

17:33

which avoids some of the shoulder issues that people get from upright rowing

Brother Dectonic

Making my way up slowly

my approach has been using an 8-10 rep range. Once I can reliably hit 3 sets of 10, increase by 5lbs and do 3 sets of 8

17:36

it has been very effective for progression

17:38

Also, sometimes use straps, especially if grip is fatigued from deadlifting, or something. On that exercise, want to be limited by back, not grip

_m_o_t_h_r_a_

my approach has been using an 8-10 rep range. Once I can reliably hit 3 sets of 10, increase by 5lbs and do 3 sets of 8

I do the same tbh

17:40

Or if I feel like I can do more

17:40

I say fuck it and put more weight on

1

17:41

And it goes up from there

17:41

Just depends on the day tbh

17:41

Also do you have a take on ashwagandha?

17:41

I’ve heard so many arguments against and for it

Brother Dectonic

Also do you have a take on ashwagandha?

No, have not done any research

17:42

I do not take it

I’ve heard that it depends on how it was processed, what’s used and how much it is

17:42

Gotchu

17:42

The only vitamin I do take really is just zinc

17:42

Started taking it for my scabs to heal faster but I’ve just gotten in the habit of taking it

The only supplements I take are creatine monohydrate, and multi vitamin

Creatine mono and zinc

17:43

And protein

17:43

Thinking about stealing some supplements rn

17:43

Shit is super expensive

LOL

I’m not paying $21 for ashwagandha gummies

17:44

I was going to start taking GABA but it fucks with my brain as I was addicted to Gabapentin when I was younger

17:44

So it scares me a bit

_m_o_t_h_r_a_

@Brother DarkX

This exercise is not called one arm row

17:45

Nvm I’m dumb

Found the zippie supplement

It is

Social media influencer supplement

I FUCKING LOVE TREN

17:46

I FUCKING LOVE DIANABOL

I love that entropy finally caved and made this channel

I fucking hate how expensive supps are

Brother Dectonic

I fucking hate how expensive supps are

for real though, they are not that important

17:52

they have very marginal benefits

_m_o_t_h_r_a_

they have very marginal benefits

Seriously

Brother Dectonic

Seriously

compared to training, sleep, diet, etc.

17:55

unless you're talking "special" sports supplements

I only get 6-8 hours of sleep

that's probably fine for most people

I should get more tbh

>only

17:55

big bro chacho

>only

I used to get 10-14

Brother Dectonic

I used to get 10-14

how TF

LOL

I used to just

17:56

Zzzzz

i get like 3, tops (edited)

big bro chacho

i get like 3, tops (edited)

yikes

17:56

I usually get ~7

I will forever steal supplements

17:56

I didn’t steal any today

Brother Dectonic

I will forever steal supplements

how else are you going to get your prison gains?

I’ve been a master thief for a while

17:57

Clearly haven’t been keeping up with me on 2b

Brother Dectonic

I’ve been a master thief for a while

do you equip the Gray Cowl of Nocturnal?

I literally fare evade

17:58

Ain’t catching me pay $2.50 for a train ride everyday

LOL

17:58

I make enough money that I would feel very bad stealing anything

Once I get a job I’ll stop stealing

17:59

I don’t even do it that often

Brother Dectonic

Once I get a job I’ll stop stealing

Capitalism

I only do it like once every 4 months

17:59

Last thing I stole was an alcoholic kombucha

@Brother leijurv we need your moralizing in this channel ^

I don’t even Like stealing

18:00

I feel like shit doing it

18:00

But if I NEED something

18:00

I’m going to get it without paying an arm and a leg

18:01

I literally have a friend at vitamin shoppe who gives me major discounts on all my supps

18:01

I got my gf $60 protein for $25

I shoplifted one thing at about age 12, and felt so awful about it that I never did it again yikes

I feel bad every time I do it

18:01

But I’m not paying $30 on gummies that’s last me a week

$30 placebo gummies?

It’s helped me realize what’s in things and how to get a better alternative without breaking the bank

18:02

I see supps that are $80 but only have magnesium in it

Brother Dectonic

I see supps that are $80 but only have magnesium in it

steal hubcaps for this

Brother Dectonic

I fucking hate how expensive supps are

You only rly need protein powder, diet, sleep and consistency and if u got to a point where u don’t progress anymore then take creatine anything else is not necessary

Ik

honestly catalytic converters contain all the micronutrients you could ever need

18:03

just steal those

I only take zinc, creatine, protein powder

18:03

I was thinking about taking glucose disposals

18:04

Or lions mane

Yeee if ur not getting enough zinc thru ur diet that’s a good mix

But I will once I feel like I can waste my money

Gebrüder Zippie

Yeee if ur not getting enough zinc thru ur diet that’s a good mix

Ik

18:04

I was also taking it to help with the healing process of my arms after I fell off my longboard

I only „take“ protein powder

It healed within a week (edited)

Based

Yessir

18:05

I need a new creatine soon

18:05

I only pay $15-17 for creatine

Gebrüder Zippie

You only rly need protein powder, diet, sleep and consistency and if u got to a point where u don’t progress anymore then take creatine anything else is not necessary

agreed

19:35

Not rocket science

went to jim today

01:34

hit a nasty pump

01:34

amazing workout

08:02

Hmmmm

08:02

Tasty

frische vollmilch

13:49

Bro just say milk

Gebrüder Zippie

Click to see attachment 🖼️

If you want you should add oats and chia seeds

13:50

Chia seeds have a good amount of protein in them for what they are

13:50

And oats for calories and thickness

Brother Dectonic

And oats for calories and thickness

Im trying to loose weight lol

13:55

And it’s alr too thick with all the berries

13:56

And I don’t like the consistency of adding oats

Fair

16:14

Add chia seeds

Brother Dectonic

Add chia seeds

It alr has protein powder in it

I've been working lifting shit

14:41

but I only went to the gym like 3 times this week

14:41

I feel fucking GROSS

14:43

I am going to be setting PR after PR once I get back into the gym

I swam for like 10 mins yesterday

i swam in the shower

Today: Bulgarian split squat Dumbbell bench press Chin ups Skull crushers

04:29

@_m_o_t_h_r_a_

brother noname

Click to see attachment 🖼️

@brother noname @Brother Entropy

Brother Dectonic

@brother noname @Brother Entropy

entropys wife

I’m at jim

based

14:25

i should go today too

Either chest or legs for today

14:27

I have to shit

14:27

Shit of shame at the gym

Guys I saw it today

grass?

It looked beautiful

18:37

I wish

18:37

I saw my abs

me too

18:37

I've been seeing my abs little by little

18:37

its amazing

After years of being skinny fat seeing them is so nice

I find more satisfaction in my biceps and triceps tbh

Brother Nekramite

After years of being skinny fat seeing them is so nice

Soon you will be skinny and still only have a hint of abs. Then you’ll have to bulk if you want to be more muscular. That’s the stage I’m in PepeBig

21:15

But if you train hard while bulking the fat will not get out of hand.

21:15

Unless you go way overboard

Do you any tips for bulking? It's prob inevitable for me to have to bulk after the summer to see some big boi gains

I dont but wish I knew

22:15

My metabolism is reasonable so I dont ever have to bulk

22:15

All I know is that you eat big volume with big calories

Brother Nekramite

Do you any tips for bulking? It's prob inevitable for me to have to bulk after the summer to see some big boi gains

1

yea saw that lul

22:49

good timing

I have big problem gaining weight

22:50

But I'm just trying to add more meals but i hate making food

broder lampa

I have big problem gaining weight

same. i've always been pretty active and love to eat food, yet i've never broken 65kg. did construction for 2 years straight and that was the heaviest i've been. been sitting 11 hours a day now at my new job and i've lost weight

Brother Nekramite

Do you any tips for bulking? It's prob inevitable for me to have to bulk after the summer to see some big boi gains

Eat mostly healthy food, and track your weight, and ensure that is going up over time. Maybe 0.5 lbs per week? (edited)

I go jim nyow

16:58

About to go to jim

18:19

Stopping the use of creatine now :-)

Yesterday: Goblet squats Leg extensions Leg curls Chin ups

20:54

Today is upper body

20:54

Arms and shoulders today

20:55

Was a really good workout besides the swarm of 15 year olds that were standing behind me when I was using the cables

1

1

@_m_o_t_h_r_a_ y are u drooling at 15 year olds?

Brother Dectonic

Was a really good workout besides the swarm of 15 year olds that were standing behind me when I was using the cables

also you go king

They were annoying asf

21:41

They were like

21:41

DIRECTLY behind me

21:41

So fucking rude

21:41

They were also obstructing everything since they were in such a massive group

21:41

Some people just don’t have common sense

Gebrüder Zippie

@_m_o_t_h_r_a_ y are u drooling at 15 year olds?

No, I was suggesting the 15 year olds are probably pretty dumb

_m_o_t_h_r_a_

No, I was suggesting the 15 year olds are probably pretty dumb

seems sus (edited)

1

Today: Bench press: 5, 5, 5 @135lbs One arm row: 8, 8 @80lbs, 8@75lbs Dumbbell overhead press: 10, 10, 10 @ 40lbs Incline dumbbell press: 10, 9 @ 40lbs, 9@35 lbs Cable pull down 10, 10, 10 @ 120 lbs Dumbbell Lateral raise: 12, 10, 10 @ 12.5 lbs

00:54

going to 140 bench next week I think

00:55

felt pretty easy/confident this week

low row: 140lbs×10 (×3) seated dip: 140lbs×10 (×3) incline press: 100lbs×8 (×4) tricep pushdown: 70lbs×5 (×4) kneeling leg curl: 50lbs×6 (×6) weighted lunge: 60lbs×10 (×3) weighted squats: 60lbs×10 (×3) weighted calf lift: 60lbs×20 (×3) abdominal press: 130lbs×10 (×3) torso rotation: 130lbs×10 (×6) double leg lift (idk what it's called exactly): ×10 (x3) (edited)

1

Jesus

05:55

Tomorrow is legs

05:55

Going early with the gf

05:56

Hurt is banned

At Jim

Had leg day today

Brother Nekramite

Had leg day today

Me too :-)

I really need to do more legs

17:02

But like idk might have to sacrifice a rest day for that and I don't know if thats a reasonable move

Leg day tomorrow, trying for 290 deadlift catflushed_BOLD

My legs are dead after today

got my brakes fixed

21:40

might start going back

do you guys just do whatever you feel like doing

snugglebugaj

do you guys just do whatever you feel like doing

No

i never had a good plan

22:37

i just did the same routine every week

22:37

i've been doing mostly upper body/arm stuff the past few months

01:03

ideally - if you're trying to build muscle - you want to focus on certain areas

I've been cutting for the summer

10:25

Gonna replace cardio once summer's over

Today: Deadlifts , split squats, bicep curls, skull crushers, leg extensions, hammer curl.

Brother Pint

ideally - if you're trying to build muscle - you want to focus on certain areas

Not sure I agree unless you are very advanced

19:14

Although if you enjoy training that way that definitely counts for something

snugglebugaj

i just did the same routine every week

Not ideal when it comes to building muscle

22:26

But it also depends on how many times you go a week

22:26

You can always find routines online (Reddit)

22:26

But I’ve made my own with a bit of help from a friend

Brother Dectonic

Click to see attachment 🖼️

man got his priorities straight

04:35

dry scooping formula is anabolic

oh no my old jar of protein powder is basically empty

05:26

would it be a bad idea to eat protein powder in the morning and after the gym

id rather just drink more protein shakes than bother preparing shit like chicken

05:37

uwu

I need new protein soon too

05:58

I stopped taking creatine as well

snugglebugaj

would it be a bad idea to eat protein powder in the morning and after the gym

Nope

snugglebugaj

uwu

It already arrived

Amazing

19:06

Going to buy some stuff from gorilla mind

19:06

Heard some really good things about them from some gymbros

19:06

Going to try the pre workout out

Brother Dectonic

Going to buy some stuff from gorilla mind

be aware that just because your mind is that of a gorilla it won't keep you out of jail (edited)

_m_o_t_h_r_a_

be aware that just because your mind is that of a gorilla it won't keep you out of jail (edited)

just ordered myself a tub

05:45

it'll be here on tuesday

https://www.youtube.com/watch?v=s_lcSDTnZG0

Jeff Nippard

Turkesterone Explained: What's All The Hype About?

19:55

Good watch

LOL

gym soon for the first time in months

23:16

i wonder if id get incredibly sore again if i go too hard

yay just did my first set uwu

I feel so weak now

You got this kitten :3

im gonna be so sore tomorrow

At jim

Brother Dectonic

At jim

based (edited)

Did everything until failure today

18:28

Was and felt absolutely amazing

18:31

2

I did pilates today

Brother Dectonic

Click to see attachment 🖼️

Wowww

post on r/theratio

Brother leijurv

Wowww

post on r/theratio

Leijurv will tell you with a straight face that he's not gay and then say this

big bro chacho

Leijurv will tell you with a straight face that he's not gay and then say this

When did I say that

Uhh

19:51

Trust me

Liberal owned

I recall you saying it

19:51

I wouldn't lie, would I

It came to me in a dream

1

19:51

So true

19:53

Ok i must be confusing this with being trans

leijurv is gay af

I cant take this

19:56

I keep on only getting complimented by gay men

19:56

as I've been gaining weight, it's the ass, not the waist that no longer fits on my pants

he's all ass

Brother leijurv

Wowww

post on r/theratio

I had no idea what this is

20:09

I look it up

20:09

and now I will never go back

Brother DarkX

he's all ass

all those deadlifts and split squats paying off

@_m_o_t_h_r_a_ @Brother Dectonic @brother noname @Gebrüder Zippie @snugglebugaj

1

big bro chacho

@_m_o_t_h_r_a_ @Brother Dectonic @brother noname @Gebrüder Zippie @snugglebugaj

Based

big bro chacho

@_m_o_t_h_r_a_ @Brother Dectonic @brother noname @Gebrüder Zippie @snugglebugaj

Me

_m_o_t_h_r_a_

as I've been gaining weight, it's the ass, not the waist that no longer fits on my pants

I relate, although ive been losing that weight lately catflushed_BOLD

Right as I got into the gym :-(

Bro I'm loosing too much weight

20:29

I need to eat so much holy shit

chest is still sore

22:56

snugglebugaj

chest is still sore

Best feeling ever

no it sucks

23:23

at least it's not as bad as the first time when i couldnt even extend my arms all the way

Sore chest is the best soreness

https://www.amazon.com/gp/product/B000QSTBNS/ i very much enjoy this

Optimum Nutrition Gold Standard 100% Whey Protein Powder, Extreme M...

Optimum nutrition's gold standard 100% whey uses pure whey protein isolates as the primary ingredient. Combined with ultra-filtered whey protein concentrate, each serving provides 24 grams of all-whey protein and 5.5 grams of naturally occurring branched chain amino acids (BCAAs) which are prized...

140 bench pr today

4

_m_o_t_h_r_a_

140 bench pr today

I’m stuck at 100

16:00

Today I’m hitting chest

16:00

So I’ll see if the pre workout I got helps me (edited)

Brother Dectonic

I’m stuck at 100

give it time and you'll make progress

snugglebugaj

https://www.amazon.com/gp/product/B000QSTBNS/ i very much enjoy this

that's my favorite, but usually vanilla

I usually get vanilla

17:03

My guy at vitamin shop who I get all my shit for like

17:03

75% off

17:03

got fired

1

17:03

sooo

17:03

back to paying retail :(

Brother Dectonic

got fired

17:37

Wonder why

its so sad

17:44

the first thing he said to me when I went in there was

17:45

"hahaha what about them NFT's hahahah"

@Gebrüder Zippie

I’ve finally found a preworkout I like

20:25

This gorilla mode shit is making me go monkey mode

20:25

Beware of goblin mode

Brother leijurv

Beware of goblin mode

This is after the caffeine crash

Brother Dectonic

This is after the caffeine crash

_m_o_t_h_r_a_

No butt itches

20:46

Very surprised I am

Brother Dectonic

No butt itches

Almost disappointing

_m_o_t_h_r_a_

Almost disappointing

It is :-(

21:28

Meh pump pics

21:28

Had to hurry up because the old naked men were coming

Better pump pics

21:53

Brother Dectonic

Click to see attachment 🖼️

Lookin’ good! Keep them gains coming

22:56

As you recomp a bit during noobie gains you’ll look swole af after not too long

_m_o_t_h_r_a_

As you recomp a bit during noobie gains you’ll look swole af after not too long

Yep :-)

23:03

Just gotta keep pushing while I can

23:04

I’ll be out of the noobie gain window in a month

Brother Dectonic

I’ll be out of the noobie gain window in a month

Nah, even if you do jt perfectly it lasts for a year at least

_m_o_t_h_r_a_

Nah, even if you do jt perfectly it lasts for a year at least

I should be good then

Progress does slow down but most people are still beginners in the sense that they can make good progress without nailing everything wise for multiple years

I'm just going to keep working out

23:06

I can only imagine how I'm going to look in 5 months

23:07

then 8 months

23:07

then a year

23:07

I cant wait

I weigh 20lbs more than I did 2 years ago and look leaner

My diet is a bit everywhere atm

23:08

but I'll start adjusting it once I feel like I need to

23:08

I dont feel like I need to right now tbh

Tbh the temptation is there to cut but I know that will interfere with making further progress, just have to accept that I will not have 6 pack for a while

I want to cut

23:09

but nah

23:09

I'm just focusing on consistency rn

1

_m_o_t_h_r_a_

Click to see attachment 🖼️

Lookin good

1

Honestly though I think back is my best area

low row: 140lbs×8 (×3) high row: 140lbs×8 (×4) tricep push down: 60lbs×10 (×3) seated dip: 140lbs×10 (×4) forward arm push out: 27.5lbs×6 (×6)

27.5lbs×4 (×8)

standing weighted push-ups: 70lbs×6 (×3) bar-bell curls: 70lbs×6 (×3) weighted calf push-ups: 70lbs×20 (×3) torso rotation: 130lbs×10 (×6)

2

02:01

idk what i'm doing is called half the time lol

chest is still sore

3

https://www.youtube.com/watch?v=UqkeKlWPLkE

FrameWrk

Reject Modernity, Embrace Greatness

snugglebugaj

chest is still sore

poor kitten

Lowkey my body looks like I work out but if I so much as lifted a barbell I could die qq (edited)

Now imagine if you worked out as well

10:14

My "workouts" are walking absurdly far while listening to audiobooks

10:24

Did 10 miles today and 10 miles yesterday

10:24

day before yesterday*

10:24

Only 5 yesterday

I can’t really lift weights my heart condition prevents it

can you life deez

What are deez I don’t understand please explain

want to go to soma

Who is soma?

Brother leijurv

Did 10 miles today and 10 miles yesterday

Great form of exercises

Брат Bird

I can’t really lift weights my heart condition prevents it

damn, that sucks

18:23

hope you're heart is okay

It’s okay I just am not supposed to strain myself lifting, it would be better if I did cardio but I’m a lazy fuck

1

Heading to Jim

New boyfriend?

1

Today: deadlift single leg leg press leg extension skull crushers curls

01:34

new PR on the deadlift too: 5 at 290 lbs

https://youtu.be/S1ivNQoov4g

Giga Rorz

Gym Beginner Sighted

2

08:52

Walked 18 miles today

Jesus

16:16

GO JIM RN

His names Chet :-)

18:25

He’s super nice

18:26

Only bladee in the gym

Jim done

19:49

Jim was 9/10

Brother Dectonic

Click to see attachment 🖼️

The last week doom

20:57

(Class Trip) (edited)

At jim

19:51

Jim goin hard

07:20

From earlier

Smib

did chest day

16:47

chest day best day

Brother Nekramite

chest day best day

Gotta build those chesticles

lol i am so much weaker than i used to be

cant even do unassisted dips anymore

snugglebugaj

cant even do unassisted dips anymore

New goal unlocked

I can do unassisted dips

03:34

but I still like doing assisted ones

i can still do them but not at the end when im too tired

1

Lookin good

16:59

Work on your chest more

Brother Dectonic

Work on your chest more

This is the angle/position

17:26

But yeee

(Also this image was after waking up)

20:09

I went to jim with gf

20:09

Hit legs (edited)

20:09

Legs feel very jittery

20:09

Very good workout

20:09

Very swag

Brother Dectonic

Click to see attachment 🖼️

awww i wish my jim had a cat

https://youtu.be/rZoliZkuiPs

The Asian Mai Show - Official Trucking Channel

I've Been Trucking 45 Years & Truck Stops Are Killing Truck Drivers...

22:58

This dude is a legend

20:04

Jim

my biceps are trolling me

01:50

do 60 pounds and i cant do more than 6 reps (edited)

01:50

go down to 30 pounds and i cant do more than 6 reps

Heh if you smoke yourself on the first set the second one will be much harder

https://youtu.be/tkBUpJtYFTw

Emerald Bros

When the Zyzz Music Kicks In

17:39

Progress

tiddies

why

Brother Entropy

tiddies

i was thinking the same thing (edited)

Brother Pint

i was thinking the same thing (edited)

just needs to fill it out with pecs!

21:30

that will come soon enough

i have an extra set of "ghost" nipples

Cool zippie

22:31

Cook*

22:31

Also I went Jim today

22:31

Leg day

wuchya cookin? (edited)

Brother Pint

wuchya cookin? (edited)

#cooking

meh, can't go to the gym until Wednesday

15:33

due to COVID

15:34

I guess this is just a massive deload

F

about to go to the gym on a mostly empty stomach

At least you won't puke

15:06

worst thing would be pass out but thats just resting with extra steps

Brother Nekramite

At least you won't puke

I learned a couple weeks ago that you can puke without anything in your stomach, due to an ear infection that fucked with my vestibular system

back to the gym tomorrow....

damn hope you got that sorted

Brother Nekramite

damn hope you got that sorted

I did, it's good now

went to jim today with gf

18:32

had an amazing workout

1

Hopefully I did not lose much strength due to not training for 1.5 weeks

19:51

Tbh it might even help because I’m 100% rested/recovered

19:51

This is longest training break in almost 2 years catflushed_BOLD

Today: Bench press One arm row Dumbbell overhead press Cable pull down Lateral raise Dumbbell curl Cable push down Took it fairly easy but should be back to 100% shortly!

forgot to close the lid before shaking the bottle

Classic

05:07

I haven’t gone to the gym

05:07

I need to

05:07

I feel so shit without it

fuuck its leg day

Leg day was today

07:24

Well

07:24

Yesterday

07:24

Later is arms

07:24

Progress

1

did leg day twice since I'm lacking there rn mdma

pulled my oblique during leg day

05:42

I am in excruciating pain

05:42

I'll be out of the gym until I can recover

damn bro

Brother Dectonic

pulled my oblique during leg day

That sucks. Did this end up being the appendicitis?

23:14

I could see that feeling like pulled oblique

_m_o_t_h_r_a_

That sucks. Did this end up being the appendicitis?

Yep

23:17

kitten appendix removal?

Well fack

Yesterday: Split squats Hip thrust Leg extension Romanian deadlift Curls Push downs

Brother Dectonic

Progress

soon you might have a sick scar to go along with those abs

Brother leijurv

kitten appendix removal?

Still waiting for surgery

03:22

Haven’t eaten in over 27 hours

03:23

Cant drink but I have an IV

03:23

Don’t know when the surgery will happen but I should be getting food in the morning

:(((

04:09

Do u have the classic meme where it doesn't hurt to push but it does hurt a lot to let go?

damn this dude just rowed the entire stack

snugglebugaj

damn this dude just rowed the entire stack

Tbh not that crazy. You can get extremely strong back muscles.

Brother Dectonic

Click to see attachment 🖼️

How ya doin? Hopefully better

Brother DarkX

How ya doin? Hopefully better

My appendix is a bit better

01:56

Might not need surgery as of right now but possibly needed in the future

01:56

I’m responding very well to the antibiotics

01:57

Family has been with me

01:57

Everything is good minus the fact that I haven’t eaten anything since Saturday 7PM

Glad to hear you've improved

1

Brother Dectonic

My appendix is a bit better

That’s good to hear

02:40

Are they giving you IV food at least?

_m_o_t_h_r_a_

Are they giving you IV food at least?

Basically

02:46

I can consume clears

02:46

(Liquids)

02:47

Most likely tomorrow I’ll be eating solids

1

02:47

Through the IV I’m just getting my antibiotics

did your appendix rupture?

05:54

when i had mine removed, i was and back to normal 2 hours after the surgery

05:54

no joke

Brother Pint

when i had mine removed, i was and back to normal 2 hours after the surgery

Suspicion that it did rupture

06:59

Which is very likely

06:59

Which is also why I’m on antibiotics and won’t get it removed until later later on

Back to pre Covid bench pr, time to go farther

1

I haven't gone for prs for literally years, now I'm curious

10:49

They're probably shit since I've lost so much weight lol

Brother Nekramite

They're probably shit since I've lost so much weight lol

maybe, but you can just think in terms of relative to body weight

19:44

Today: Leg press Hip thrust Bench press Leg extension Dumbbell curl Skull crusher

Starving at the hospital helps

Brother Dectonic

Starving at the hospital helps

crash diet lol

_m_o_t_h_r_a_

crash diet lol

didnt eat for over 50 hours

2

20:12

sooo yeah

it happens

3:30 am pic

rock climbing is fun

how hard did you climb

enough to have fun

lvl 0

i think we're gonna do it again on friday with harnesses

dam

Brother Nekramite

lvl 0

so mean

17:55

i can do lvl 1

17:55

hey man I know the struggle

I'm skipping cardio and making it a rest day because I skipped 2 days of exercising due to parties and now I feel bad about skipping them and I'm doing them on my usual rest days mdma

Brother Nekramite

I'm skipping cardio and making it a rest day because I skipped 2 days of exercising due to parties and now I feel bad about skipping them and I'm doing them on my usual rest days mdma

I feel you man that’s been the last month or 2 for me mdma

Lower body today: Leg press Hip thrust Leg extension Leg curl

im also going to do lower body hip thrusts today

03:50

with yuor're mom sunglasses_cat

Brother leijurv

with yuor're mom sunglasses_cat

yuor're

"college grad" my ass (edited)

Oh fuck did I make a typo?

_m_o_t_h_r_a_

yuor're

"college grad" my ass (edited)

you'd like me to do what to your ass

1

Guess who went Jim today (edited)

Bday gym day best day

2

1

wwait your birthday today?

Brother C₂₄H₂₂O₆

wwait your birthday today?

Yes

LOL

20:42

Kekw

Gebrüder Zippie

Guess who went Jim today (edited)

u are literally hari_hari

20:45

this is crazy

@Brother C₂₄H₂₂O₆ alles gute zum Geburtstag

20:53

Brother leijurv

u are literally hari_hari

racist not all white people look alike

20:53

happy birthday

Thx ufo

brother noname

racist not all white people look alike

yeah but these two crackers sure as fuck do!!!!!!

1

Gebrüder Zippie

Click to see attachment 🖼️

so young wtf

_m_o_t_h_r_a_

so young wtf

Wdym?

22:07

Ig compared to all the ppl in here I’m pretty young

Born after 9/11 LOL!!

lol

https://xkcd.com/647/

xkcd: Scary

Yesterday: Bench press One arm row Overhead press Cable pull down Dumbbell incline press Lateral raises

I went gym today

1

Today: Leg press Hip thrust Leg extension Leg curl New PR on the leg press 430 for 3 sets of 10! (edited)

dayum son

Yesterday: Split squats Dumbbell bench press Chin ups

had to stop doing curls mid set because my wrist started to hurt and no way in hell am I risking with a wrist injury clowncry

Brother Nekramite

had to stop doing curls mid set because my wrist started to hurt and no way in hell am I risking with a wrist injury clowncry

That’s a good call

Went climbing on the big wall yesterday it was based af

berlin moment

Brother Nekramite

berlin moment

What?

19:19

Im not in Berlin

berlin moment

Biden moment

Yesterday:

Bench press
One arm row
Dumbbell overhead press
Cable pull down
Incline dumbbell press
Lateral raise And another bench PR!

(edited)

snugglebugaj

Click to see attachment 🖼️

I want to see the original

01:52

did he dislocate both shoulders?

Yesterday: Skull crusher Spider curl Cable push down Cable curl Leg press Romanian deadlift

22:29

I’m putting arms first because once I go hard on legs, it’s really hard to put in the required effort for anything else

22:29

Will be a good experiment

I finally dug out the scooper for my protein powder after 2 months (edited)

lmao

Lol

Gebrüder Zippie

Click to see attachment 🖼️

(We climed here)

I started taking creatine

12:13

time for the big gainz

snugglebugaj

I finally dug out the scooper for my protein powder after 2 months (edited)

Pro tip: use this scoop in your NEXT protein powder tub

no i like the old one

Lol

Brother Nekramite

I started taking creatine

I put on 2lbs in a week when starting it, presumably from intramuscular water

15:39

But the effect is highly variable

Yea I noticed that I really want to drink a lot more

Yesterday: Bench press One arm row Dumbbell overhead press Cable pull down Dumbbell incline press Cable lateral raise Cable bicep curl

luv me cable curls

have to use water for my protein shake

02:07

https://www.youtube.com/watch?v=BuzeyFIYMSM LIGHT WEIGHT BABY

Ronnie Coleman

Ronnie Coleman's First Power Lifting Competition | Ronnie Coleman

19:23

Ronnie Coleman = impressive, but the old dude holy shit such a badass

19:23

Today:

Skull crushers
Spiders curls
Cable push down
Hammer curls
Leg press
Hip thrust
Lunges

19:28

those aren't 45 lbs plates either

19:28

old dude was lifting ~485lbs

got damn

the leg soreness is real today

going to climb today

do they have auto belay

yes

auto belay is fun

yea

02:19

need to get mini a harness and shoes

friendship ended with dumb bell shrugs

01:17

cable shrugs are my new best friend

Today: Bench One arm row Dumbbell OHP Cable pull down Incline dumbbell bench Lateral raise

am i insane or is "50 pounds" on the cable machine lighter than a 50 pound dumb bell

snugglebugaj

am i insane or is "50 pounds" on the cable machine lighter than a 50 pound dumb bell

It is

04:44

Due to the cable friction

friction would make the cable feel heavier

It works both ways

Duct tape dumbbells to the machine and find the balance point

snugglebugaj

am i insane or is "50 pounds" on the cable machine lighter than a 50 pound dumb bell

You also have to subtract the weight of the handle or other attachment you use (if pulling down) (edited)

07:04

Plus the machine may just not have an accurate weight

07:04

Machines are often wildly inconsistent

i can do 8 pull ups now flushed_cat

go bouldering

snugglebugaj

i can do 8 pull ups now flushed_cat

Congrats!

03:22

I guess this counts so I’ll post it: This weekend hiked 36 miles and 5800’ elevation gain (edited)

03:23

In 90 degree weather

Torturing yourself is a good thing

this fitmc looking guy just did weighted dips with 4 plates for 5 reps

Brother Nekramite

Torturing yourself is a good thing

hell yes

every time i do shrugs with 50 pound dumb bells im afraid im gonna drop them on my feet

snugglebugaj

every time i do shrugs with 50 pound dumb bells im afraid im gonna drop them on my feet

Because your grip might fail? You can use wrist straps on exercises where that is the limiting factor.

14:58

I would still do some of the sets without, though, so your grip strength improves over time

Today:

leg press
hip thrust
leg extension
back hypertension
calf raises

19:38

I went really hard on the first three exercises, pretty nauseous

19:38

Perhaps not the best idea

19:39

430, 305, 105, to failure

19:39

Still fun tho lol

snugglebugaj

every time i do shrugs with 50 pound dumb bells im afraid im gonna drop them on my feet

You could also try it with a barbell. The plates will prevent it from hitting your feet if you do drop the weight

i like doing it on the cable machine

1

back up to 100 pound lat pulldowns

00:36

nice nice

I feel like i might eventually be able to do a muscle up

snugglebugaj

I feel like i might eventually be able to do a muscle up

That would be sick

A lot of the pins for these machines arent attached and I could easily leave with them

I hate rest days

zapped

Brother Nekramite

I hate rest days

True I have just had 3 weeks of rest days cus Covid and I can’t wait to go again

Dam that is a looong ass time

I hate leg curls

snugglebugaj

I hate leg curls

do bicep curls like a real bro

but that doesnt train the legs (edited)

bros don't train the legs

i should focus entirely on my glutes

snugglebugaj

i should focus entirely on my glutes

https://www.youtube.com/watch?v=j8vne7Sm7N0

BroScienceLife

Is Every Day Arm Day?

snugglebugaj

i should focus entirely on my glutes

hip thrusts are quite fun actually

Ive only seen women do that

01:29

must mean it's great for the ass

snugglebugaj

Ive only seen women do that

it definitely makes your glutes bigger and stronger

Went gym yesterday and the day before again after covid

Leg day sucks but I’m in the middle of it

17:13

Fucking dying rn

It's leg day tomorrow for me and I can't wait to die

tfw went up a bit with bicep curls

Yesterday:

Squats (safety bar)
Hip thrust
Leg extension
Leg curl
Calf raises

(edited)

23:03

Haven't used a safety bar before, it's pretty neat

23:04

lets you get into a more vertical position, without shoulder issues, and target the quads

23:05

Next 2 weeks will be a burning man, probably going to do some calisthenics, and try to cut a few lbs

23:06

might as well do that, I'm sure I'll lose a fair bit of weight without the training/being outside walking all day etc.

Am at gym again

20:05

Very fun 2. week back after covid

20:05

Am almost back to my pre covid self

20:05

Not quiet but getting there

jim

No way

22:48

Good work!!

this kid just slapped the side of the weight stack because the pin was on the other side and i couldnt hide my smile

Im sweating my ass off

15:38

Jesus 7.5min on the rowing machine is hard lol

15:39

Especially in the 27C gym

bruh do u not have ac in the gym?

Brother Nekramite

bruh do u not have ac in the gym?

Nope just big ass fans (but not above the rowing station) (edited)

16:04

Welcome to Germany

16:05

It’s also not a commercial gym

What the hell

It’s like a sports center that you join up to

16:06

That has a gym

16:07

The worst part is that the gym part of the building only has a sheet metal roof kinda so it gets pretty toasty especially when it’s hot outside

16:07

That’s y I usually go in the evening or mornings

16:07

But today it only fit at 3pm soooo

16:08

The 32C outside doesn’t rly help either lol

that's such a torture

17:06

u need a gym with ac trust me

Brother Nekramite

u need a gym with ac trust me

It’s ok I get into my car and cool down

23:34

It’s fucking amazing (edited)

excellent sentence there

The progress it fun to look at

Fuck me I forgot to bring my water bottle

I never bring water

15:07

also cba to do arms on tuesdays

15:07

every person in the gym decided to do that on the same day

15:07

cardio session pog

LOL

15:19

Today is arms/shoulder day

Brother Nekramite

I never bring water

Im sweating like crazy cus like I said no ac so water would be good lel

15:20

And I’m going at the hottest point in the day bc I’m dumb

Yea honestly going at night ain't that bad of an idea

15:49

prob gonna go at night to finish some stuff

Brother Nekramite

Yea honestly going at night ain't that bad of an idea

my gym closes at 10 pm so it doesnt rly work for me as i usually only start eating at 8

16:21

but sometimes i go in the evening

bro u NEED a better gym

16:54

one that has ac at least, and is 24/7

Brother Nekramite

bro u NEED a better gym

you say this.... but for the current one im signed to anyway for climbing

17:02

so it doesnt cost extra

17:02

and it has rly good equipment

17:02

its also not a comercial gym so its not very busy in comparison

17:03

plus a bunch of my friends go here too so its nice to train with them

then ye ofc

17:04

All my friends are weak and gave up angy

it has big ass fans on most of the roof so it has good airflow (if ur in the main room) the squat area unfortunatly doesnt tho

Brother Nekramite

All my friends are weak and gave up angy

Kinda same mdma

18:30

But a different group of friends started so it’s ok

Worked out yesterday at burning man.

bench press
bent over row
overhead press
deadlift

01:26

There are several gyms set up nearby!

At the gym rn

14:32

And am doing rly well compared to the last couple weeks

Only downside is that I forgor to charge my headphones

14:44

So now I only have one

I don't wear headphones at the gym

snugglebugaj

I don't wear headphones at the gym

Mine just has radio playing and when I train I don’t rly want to hear driving hazards on the highways in my area

15:23

And the music is just generally not rly my style

15:23

So I prefer having my own

Music makes such a night and day difference for me, can't have a proper workout without some hardcore shit blasting in my ears

At gym again

Doing normal bench feels weird

13:48

I'm used to incline

13:48

haven't done normal in months

going back to incline feels even weirder now lmao

Lol

15:04

Played badminton today so no gym

15:04

Tomorrow again

https://www.youtube.com/watch?v=ZRD_zoddonI

SICKKUNT SOUNDS

C418 - Aria Math (Mqx's Sickkunt Remix) (Ultra Rare Hardstyle Ψ)

06:32

holy shit why does this go so hard

At gym again doing shoulders and arms

15:24

And I’m down to 88.7kg!!! New personal low

15:24

I’ve got 8.7kg left to reach my goal (edited)

15:54

Feels good when ur hitting prs every time lel

16:54

Gold

lmfao

17:04

look at this dood

Actually 88.0kg after the gym

loosing .7kg of water weight (I love that we don’t have ac)

Gebrüder Zippie

Click to see attachment 🖼️

Guy to your left rofl (edited)

18:18

That dudes face tells it all (edited)

Gebrüder Zippie

Actually 88.0kg after the gym

loosing .7kg of water weight (I love that we don’t have ac)

Lets go keep it up

At gym doing chest and back

I just managed to convinced 2 of my coworkers to go to the gym

2

14:39

And I'm gonna be coaching one of them

thats extremely based nekra

good for you and good for them

I just convinced two of my friends to stop going to the gym so I counteract ed nekramite

this guy is curling in the squat rack

I curled in your mom's squat rack

3

I hate leg curls

snugglebugaj

I hate leg curls

maybe try nordic curls?

_m_o_t_h_r_a_

maybe try nordic curls?

doing them while drunk?

1

Stupidest lifting injury of all time. Hit knee on safety bar when getting ready to bench mdma

Today:

Squat (safety bar)
Bench
Deadlift
Dumbbell seated overhead press
Bicep curls
Skull crushers

I hope I can find a gym to go to when I visit my grandma

Priorities straight

Gebrüder Zippie

I hope I can find a gym to go to when I visit my grandma

kill her so you can deadlift her

_m_o_t_h_r_a_

kill her so you can deadlift her

Jesus

22:25

Also there are like 11 gyms here that I can choose from

tfw already doing shrugs with the whole stack (edited)

snugglebugaj

tfw already doing shrugs with the whole stack (edited)

traps are very strong

01:14

is there a specific reason you're doing shrugs? If you deadlift, your traps will get a lot of work

its only about the same as 60 pound dumb bells

ah

_m_o_t_h_r_a_

is there a specific reason you're doing shrugs? If you deadlift, your traps will get a lot of work

Ive just always done them

01:15

¯\_(ツ)_/¯

fair

01:15

I've never really put them in my program because they seem superfluous

Just curled a 50 pound barbell for 12 reps

2

snugglebugaj

Just curled a 50 pound barbell for 12 reps

Is there a reason you use a barbell instead of dumbbells

yeah cause he's not dumb LOL

broder lampa

yeah cause he's not dumb LOL

Lol? Dumbbells have a more natural movement

1

come on brother...

I think lamp gave a satisfactory response

Oh wait sorry too German to understand jokes sorry

lmfao

13:51

doing incline bench reps with 20kg (44lbs, I think?) weights

Brother Nekramite

doing incline bench reps with 20kg (44lbs, I think?) weights

This goes hard I’m on 17kg for incline dumbbell bench press I think

14:10

I’ll prob do chest/back day today at my grandmas

14:10

In a clever fit

At gym now

16:23

It’s good motivation to be at a new gym that doesn’t have 17kg weight but only 16 and 18

16:23

So I need to increase to 18 lol

16:26

(My gym only has 17 and 19.5)

Omg my lower back feels like it’s made of bricks

17:27

2 sets of 12 of Roman chair back extensions with 20kg

17:27

And I still have a set left

little did we know, but Kenzie was just doing the biggest bulk recorded in human history DragonHead

barbell supremacist @broder lampa ?

Yep

I only went once this week :(

09:31

But that one time was a very good training and I swear my chest is bigger now then b4 that training lmao

Gebrüder Zippie

But that one time was a very good training and I swear my chest is bigger now then b4 that training lmao

if it's right after, then just a pump

_m_o_t_h_r_a_

if it's right after, then just a pump

No like days after

It was a very effective training, I also felt it bad for a couple days lol

At gym now

16:30

Arms day

Do girls literally just train legs????

16:47

Every couple times I go to the gym I see these two girls and every time they are doing legs

16:53

I hate people, someone racked an 8kg dumbbell with a 9kg one and I didn’t notice

16:53

Until now when I felt that the weight felt weird

16:53

And too easy

16:53

LOL

16:54

In this style of weightrack

16:55

So it’s fucking impossible to tell by just a glance

Today:

Squat
Bench
Deadlift
Seated dumbbell overhead press
Chin ups
Skull crushers
Seated curls

Gebrüder Zippie

Do girls literally just train legs????

some do lol

20:14

some people are under the false impression that training their upper body will make it explode, which is not the look they want

mfw doing the worst part of working out every time

I love legs

20:14

I can go to a very deep place

hmmm

20:15

im ngl i have been skiping legs lately

20:15

i alr have too big legs for my upper body lol

Have occasionally done amraps on leg press, and it kills my soul, but also is like reaching enlightenment

i mostly need to loose weight and then ill reach my visual goals

20:16

and build more muscle ofc

I wouldn't do that on squat or deadlift though because of injury risk

what are amraps?

Gebrüder Zippie

i mostly need to loose weight and then ill reach my visual goals

big redpill

Gebrüder Zippie

what are amraps?

as many reps as possible

ah lol

20:16

yeah that sounds painful

load up what you think your 10 rep max is, and see many you can actually go

20:16

it's often more than you think

i always go till failure on most sets anyway

but you pay for it that week though, going that deep is not sustainable

like 10-12 reps

20:17

or a rep or 2 off

Gebrüder Zippie

i always go till failure on most sets anyway

I target 1 rep short of failure

20:18

but it is important to actually go to failure sometimes

20:18

to keep yourself honest

like on curls or smth ill go till failure (edited)

true

20:18

I mean compound lifts

not big movements like squat (edited)

20:18

or bench bc i dont want to die :) (edited)

RPE for max deadlift is usually 9, 8 for squat because of risk of failure

20:18

use safety arms

20:18

that's what I do

_m_o_t_h_r_a_

use safety arms

yes.... but they are only on one out of 4 bench setups at my gym

rip

20:19

do you have a training partner who can spot?

https://youtu.be/N5gX--B1jIc

Little Sports

Kids Exercise: Burn Fat in 10 Minutes!

00:54

This is strangely dystopian

nerdiness intensifies

2

18:34

I'm starting to track workouts like this

I started to make a spreadsheet for everything I owned but gave up

19:35

Up to 55kg for 10 reps on bench, so close to one plate!!!!

Gebrüder Zippie

Up to 55kg for 10 reps on bench, so close to one plate!!!!

Sick

New goal is 1 hour of exercise per day (4 days already covered with weight training)

17:42

want to get my conditioning better

17:42

it's definitely suffered a bit during bulk

I don't want to dirty bulk but clean bulking is such a pain

Brother Nekramite

I don't want to dirty bulk but clean bulking is such a pain

my approach has been to eat until full every day and then eat some kind of desert

17:56

my diet is generally very good, so it's not going to hurt me, just a way to get in calories

17:58

if I don't do that, it is really really hard to actually put on weight for me

I don't eat sugary things or drinks (prob a good thing) but yeah gaining weight is my arch nemesis

Brother Nekramite

I don't eat sugary things or drinks (prob a good thing) but yeah gaining weight is my arch nemesis

perhaps a good idea, but IMO eating sugary foods it not harmful in the context of a balanced diet

Gonna try my hardest to bulk up until like march

18:00

Me not eating sugary foods is a mental thing

that's roughly my goal too--maybe gain another 5-10 lbs over the next 6 months, which would put me at 80-83 kg, then cut down

18:00

for the summer

18:01

when it matters more

18:01

last time I lost 10 kg in about 12 weeks, it was not difficult

Hell yea

I dream of being 80kg

18:01

Yea I lost 10kg easily as well

I'm 17% bf (visible abs, but not shredded) currently

18:02

if I can get to 80kg and remain relatively the same leanness then after cut would be fairly great

Haven't measured my bodyfat in a long time

18:04

I'll see where I'm at when I'm home

I look like I’m starving and malnourished

eat borgir

im currently trying to loose weight

18:17

but its hard :P

18:17

ive been keeping stable weight but with significant noobie gains

18:18

9th may vs now

18:19

and june 1st

18:20

especially my shoulders an triceps (edited)

bulk up soldier, winter is coming DragonHead

18:59

then do cardio for like 4 months and eat less during spring/summer, nobody wants skinnyboy abs

18:59

but if you want to loose weight then don't listen to what I said lol

im not dieting super hard as its not rly viable with my current lifestyle so im fine with this

19:14

but i spent a lot of time loosing the weight im not just gonna put it back on lol

19:15

also im very much still in noobie gains

you got glasses and became happy

20:11

nice

brother noname

you got glasses and became happy

wot? its the other way around the bottom pic was first

20:18

i took off my glasses and became sad

rip

https://www.youtube.com/watch?v=IzjaUsIjsN4 Germany 1937 FlushedClown

British Pathé

German Youth - Physical Training And Sports Meeting (1937)

Zippie looking good

https://youtu.be/czjYbPRLHVU

RocketBody

What is Supercompensation?

Y is my left arm so much stronger then my right nooooo

19:02

it’s so annoying bc when I do curls my left arm could do like 5 more reps and my right is just dying

19:03

Anyway last set

Gebrüder Zippie

Y is my left arm so much stronger then my right nooooo

left handed?

_m_o_t_h_r_a_

left handed?

Yes

I did split squats again for the first time after like 2 months, and my god is my ass sore

At gym again doing chest

17:40

I love jim

17:41

I did 3 exercises today and I was here for 45min doom

It's gonna get worse

Gebrüder Zippie

I did 3 exercises today and I was here for 45min doom

lifting heavy takes a lot of rest periods

Today:

Squat
Walking Dumbbell Lunges
Romanian Deadlift
Leg press
Skull crushers

New squat PR today: 195 for 3 sets of 8

Based

_m_o_t_h_r_a_

Today:

Squat
Walking Dumbbell Lunges
Romanian Deadlift
Leg press
Skull crushers

What split are u doing

20:43

This seems very random

Gebrüder Zippie

What split are u doing

upper lower 4x week

20:44

I do occasionally put some arms at the end of lower body tho

20:44

I didn't post my upper workout from yesterday

Ah Yeee the skull crushers had me confused lol

20:45

I have decided my legs are too big alr so I just train upper

Gebrüder Zippie

I have decided my legs are too big alr so I just train upper

ultimate bro move

20:45

deadlift is my favorite lift

_m_o_t_h_r_a_

ultimate bro move

_m_o_t_h_r_a_

deadlift is my favorite lift

im scarred of it bc i have never done it and it looks like if u do it wrong ur gonna fuck ur back for life lol

Gebrüder Zippie

I have decided my legs are too big alr so I just train upper

you should probably do SOME lower body training, just to maintain, and also practice skills

20:46

skill work at light weight will pay off a lot later

_m_o_t_h_r_a_

you should probably do SOME lower body training, just to maintain, and also practice skills

i play badminton on weekends and that is my leg training mdma

Gebrüder Zippie

i play badminton on weekends and that is my leg training mdma

not really the same

Gebrüder Zippie

im scarred of it bc i have never done it and it looks like if u do it wrong ur gonna fuck ur back for life lol

maybe work with a coach, or experienced lifter a bit?

20:48

IMO everyone should learn how to squat, bench, deadlift, and overhead press at minimum

20:48

even if you don't get strong on those

20:48

they are fundamental movements

i do bench and overhead press with dumbells (edited)

20:48

but dont do squats anymore (edited)

it took me a couple years to get where I'm comfortable going heavy on squats

i dont rly have the mobility i think

20:50

idk i dont rly want to do heavy excercises wrong where u can fuck up ur back or other body parts

perhaps, but I think the risk is overrated

20:50

I think the most important thing is to stop if anything is painful

20:51

and also do not increase weight/reps too aggressively, if you are not fully recovering

20:55

also, fwiw, injuries or tweaks are inevitable, and I think if you have never had one you likely are not training hard enough

20:55

if your goal is to maximize strength/hypertrophy (edited)

20:55

not necessary, of course, if goal is just health

im going to failure every time so i think im good on that part

Gebrüder Zippie

im going to failure every time so i think im good on that part

oh, lol

20:55

that's often how you get injured

20:56

and probably not wise

well not every time but at the last set or smth

better

also heavily depends on the exercise and how heavy the weight is

yep

https://youtu.be/s6H-xs0fPyM

Joseph Lynch

Tom Platz: 23 Reps @ ~ 525lb / 238kg Squat

doing some sphincter presses

1

Forgor my headphones and for once the music at the gym isn’t completely dogshit

15:54

Rare W

Nvm they are playing traffic alerts again

i never wear headphones

16:41

i simply do not care if the music is bad or not

snugglebugaj

i simply do not care if the music is bad or not

I need good music to train

I can't work out without my music

17:40

Literally impossible

i can do it without music but its much more fun if i have it

I wish they didn’t play any music at the gym but I understand it to

SilverEyes

I wish they didn’t play any music at the gym but I understand it to

What?

?

Do u just lift with ur own thoughts????

18:20

No motivational music?

https://www.youtube.com/watch?v=CS9OO0S5w2k (edited)

Village People

Village People - YMCA OFFICIAL Music Video 1978

19:54

only gym music you ever need

Gebrüder Zippie

Do u just lift with ur own thoughts????

Yes

00:20

Actually is better

00:20

But if you go to a gym that plays music (almost all) then you are forced to bring ear buds so you don’t have to listen to some rappers new hit

SilverEyes

But if you go to a gym that plays music (almost all) then you are forced to bring ear buds so you don’t have to listen to some rappers new hit

I like lifting to cardi B

I hate you (edited)

01:16

lol

01:16

kidding

2

How is your back now btw

Better, I watched this dude on the internet give good healing stretches and its honestly a blessing already feel better comparatively to when it happened (edited)

02:45

in summary, dont be a retard

yay back to the gym after about a month and i can’t press 40 pound dumb bells for as many reps (edited)

shoulder strength keeps quickly dropping like a cliff

23:32

i can’t even do drop sets

snugglebugaj

yay back to the gym after about a month and i can’t press 40 pound dumb bells for as many reps (edited)

this is normal

01:43

for long term gains, the single most important thing is consistency

01:43

don't take months off, and the gains will compound over time (edited)

Another squat PR today!

19:11

200 for 3 sets of 8

19:13

That’s lbs not kg (I wish)

19:13

One day

BASED!

19:14

whent gym today and finally got the 60kg bench

19:15

for 11 reps

Awesome

19:16

That’s more than my bench. I have noodle arms

one plate :P

Yeah, I can do 8 at 135 (slightly more than 60kg) (edited)

you lied to me :(

Hmm?

wait isnt one 20kg roughly 45 and 135 is 1 plate per side+ bar and the rest is just rounding errors right? (edited)

135 is 45 lb bar + 45lb plate in each side

yeee so same weight

60kg = 132.2 lbs

19:19

It’s close

19:20

It could be within error of plates depending on how well manufactured they are

arnt 45 lb plates not also technically slighlty less cus they are based on kg?

No, not usually in the us

at least here it says 20kg and 45 lb

19:20

lol

lol wat

19:21

I wish we had kg plates because SI master race

on some of the plates

But not at my gym

19:23

Brb hair cut

Ugh I hate getting sick

13:03

It's like rest day, but it's every single day (edited)

13:03

aaaaa

lol

14:26

i love rest days but i got covid again yesterday and im not feeling the "locked in my room for a week or 2" vibe

cant wait till im healed so i can go gym again

Same

leg day today catflushed_BOLD

Got my first year done lifting

Let’s gooo

Brother Nekramite

Got my first year done lifting

Fuck yeah keep it up

no i’m not

13:56

also stop leaking my location

13:56

my office is next to a crossfit yes

brother noname

no i’m not

ok deleted uwu

brother noname

my office is next to a crossfit yes

rip

Gebrüder Zippie

rip

we might be expanding our office in there next

14:09

lmao

Upper body today. Kinda crappy workout because of Covid/flu vaccine double whammy. still got the work in

2 weeks of not training Hits hard

14:18

First time going gym again since covid, doing overhead press and instantly have 1.5kg less :(

14:21

Super unsatisfying

14:22

Especially bc I was about ready to go to the next weight

It’ll come back quick

_m_o_t_h_r_a_

It’ll come back quick

Yeee ofc

14:36

And it’s expected

14:36

Not rly moveing much for 2 weeks is gonna fuck ur gains

Doesn’t make it any less unsatisfying lol

I know that feel

Am at Jim again today

16:32

Back day

Lower body today

Romanian deadlifts
Leg curls
Split squats
Back extensions

Gebrüder Zippie

Back day

I'm curious what your split is. I'm doing upper/lower 4x week

_m_o_t_h_r_a_

I'm curious what your split is. I'm doing upper/lower 4x week

I do arms, chest/chore, back

17:10

No legs

17:10

Idk if it’s rly a good split but it’s what I do and it’s makeing progress

Gebrüder Zippie

Idk if it’s rly a good split but it’s what I do and it’s makeing progress

eh, I think splits are overrated, as long as you're getting a reasonable volume, and working hard

17:12

I would recommend training legs tho

_m_o_t_h_r_a_

I would recommend training legs tho

True, I should but like, I have massive legs bc I started fat and just have beast mode leg genetics

17:13

I don’t mind them getting a bit smaller lol

Gebrüder Zippie

True, I should but like, I have massive legs bc I started fat and just have beast mode leg genetics

perhaps, but that will eventually change, and you'll want to be proficient at those exercises

Plus I play badminton which is running around for 1-2h once a week

17:13

Leg training enough for me

even light weights, doing squats, deadlifts, etc. and you'll learn how to do them well

_m_o_t_h_r_a_

even light weights, doing squats, deadlifts, etc. and you'll learn how to do them well

True, just don’t have time for it/want to go thru the pain of leg day every week

Gebrüder Zippie

True, just don’t have time for it/want to go thru the pain of leg day every week

I guess I'm a masochists

(Also I would never go for light weights lol)

leg day is my favorite

Your crazy

17:14

Lol

Gebrüder Zippie

(Also I would never go for light weights lol)

that's not logical lol

Yeah, yeah I know but if I feel like it’s easy I’ll go harder

perhaps

Lol

I can relate to that

My upper body is just very week overall (kinda) so I want to strengthen that specifically

17:17

But maybe that’s also just me comparing myself to friends when climbing and them just weighing 20-30kg less

that makes a HUGE difference

Lol

strap 30 kg to them, see how many pull ups they can do lol

Yeeee, I’m about 90kg and they are like 60-75 lol (edited)

17:18

And all that weight is in my legs nooooo

17:20

Big ass legs

wtf is that plastic bottle wearing a corset?

_m_o_t_h_r_a_

wtf is that plastic bottle wearing a corset?

What?

the plastic water bottle in the background

This isn’t normal?

it has a very thin middle

Lol it’s also the camera angle

true

17:22

fat american bottle (edited)

Cringe American bottle

17:22

It’s also not a German bottle, idk where it’s from

17:23

With this being my upper body physique

1

At gym again and basically back to pre covid numbers

dude holy shit

23:13

holy shit

23:13

@_m_o_t_h_r_a_

23:13

thats june vs now

23:15

arm go boom

Gebrüder Zippie

arm go boom

Sick gains

Training without music is so ass

17:32

My headphones are broken and I need to wait till Monday or Tuesday to get a replacement :((((

Gebrüder Zippie

Training without music is so ass

I can’t grunt without headphones in and grunting makes me stronger

Gebrüder Zippie

Training without music is so ass

o yeah, whole worlds different

Leg day yesterday, new squat PR = sore legs

00:52

but mostly, I think that's from doing several high rep sets after heavy triple

00:52

closest I have ever come to failing a squat

00:53

thank god for squat racks

oo noice

00:53

how much

215 x 3,3 205 x 5,5 195 x 7,7

00:54

those are pounds

00:54

97.5, 92.9, 88.4 kg

sheesh

I could have definitely done more than 215, the 7s were hell tho

00:55

oh that that was with 3 sec eccentric, 1 sec pause

dayum nice

00:55

my legs lacking so much (edited)

ax deadlift I have done is 134 kg x 5

lowkey afraid to do more because I don't want an injury

my upper body is definitely lagging

how much do u weigh

66 kg x 5 reps = max bench

Brother Nekramite

how much do u weigh

78 kg

I'm almost there, 65 kg bench rusherisbreithan

00:58

thats with 4 sets

Brother Nekramite

I'm almost there, 65 kg bench rusherisbreithan

nice

00:58

how much do you weigh? (edited)

I'm 68kg

, was 64kg a few months ago, trying to bulk to 75kg until february

sick

was lean af tho

my current goal is to bulk to 82 kg (180 lbs), where I will likely be around 19 or 20% body fat, then cut down to ~12%

but had enough of those skinny boy abs

which means that I will be as lean as I was 2 years ago but much heavier

_m_o_t_h_r_a_

my current goal is to bulk to 82 kg (180 lbs), where I will likely be around 19 or 20% body fat, then cut down to ~12%

yessss

01:01

trust the bulk

01:01

it very difficult tho

losing ab definition is definite

, but it's necessary

and I realllly don't wanna dirty bulk

my top two abs are still there

01:01

which is still much leaner than average

01:01

but average = poop

I still have my 6, lost the 8s tho

Brother Nekramite

I still have my 6, lost the 8s tho

heh

avg is poopoo ye

01:02

currently doing no cardio

Brother Nekramite

currently doing no cardio

good bro

feb/march gonna be hell

I am likely going to start cut around February

but I lowkey HAVE to do it, since I'm gonna get a military service invite thingy and I can't go there without having done 0 cardio for like the last half a year or I'm just gonna die lmao

in 3 months, can definitely lose 15 lbs, based on my trajectory when originally getting lean 3 years ago

so there is some motivation there ig

Brother Nekramite

but I lowkey HAVE to do it, since I'm gonna get a military service invite thingy and I can't go there without having done 0 cardio for like the last half a year or I'm just gonna die lmao

oof (edited)

getting lean was easier for me than bulking xd

Brother Nekramite

getting lean was easier for me than bulking xd

same

le me in october

3

01:07

shoulders have gotten a lot bigger since then (edited)

Brother Nekramite

le me in october

I'm in my 30s, really wish I had started this journey about 10 years ago, but I should be able to make most of the gains that a teenager, or 20 something could

01:07

it will just take longer

for sure, I again wish I started sooner as well, some people start at like 14 already lmao

lol, indeed

01:08

then there's the teenagers on gear cringe

I've been tempted lul

I think everyone who is serious has been

01:09

imo, it only can make sense if you have maxed out natural gains, and know how to train/eat properly

01:09

and only then if you are willing to accept the REAL/SERIOUS medical consequences

01:09

like if you make a living doing fitness or something

been going consistently for 14 months now

so maybe consider in 10 years

I don't really know how to get any as well so I'm in no rush

01:12

I've already changed so much from how I looked pre gym

01:12

taking progress pics and looking the before and after is so magical

01:13

wish I did before and after of everything tho, missed out on legs, was lucky enough to get a before pic of my back tho

Brother Nekramite

I've already changed so much from how I looked pre gym

yeah it's pretty amazing

definitely a confidence boost as well

01:16

teamvet revival

01:16

real

Brother Nekramite

definitely a confidence boost as well

True

07:14

I love this channel

imma go jim in the first time in a week bc fuck covid

When I’m pumped sheeeesh

3

1

Gebrüder Zippie

When I’m pumped sheeeesh

been putting pb in my proteinshakes for a week now doom

lower body today. Snatch grip deadlift (3 sec eccentric) 265lbx3, 275lbx3, 275lbx5 Nordic curls 3 sets of 7 Hanging leg raise 20, 16, 16 Calf raise 15lb x 8, 10, 10

23:35

275 in freedom units = 125 kg

23:35

I'm pretty sure I will blow up my deadlift PRs when I got back to normal deadlift

23:35

these are feeling very easy

I've skipped deadlifts for basically a year now

23:35

good bro

doing other back stuffs tho

good at least

https://youtu.be/q_Vd7i4ZpgA this comes off as a comedy sketch

Liver King

Liver King Confession... I Lied.

1

Went Jim again today with only a slight dip in performance from covid

I’ll be back to hitting prs prob next week

1

Traded my second chest day for a second back day, wanna look like a dorito

1

2

Mfw my back is more limited to my forearm strength then my actual back strength

16:29

I went to gym today

SilverEyes

I went to gym today

LETS GOOOOOO

Ending the spaghetti arms arch

buff as hell silver when?

Never

Probably if I ate a bit better and went to gym more

SilverEyes

Probably if I ate a bit better and went to gym more

these are both easily solveable ;)

What’s your diet

20 fried eggs, 2 cereal bowls where I mix in protein powder, annnd like 4 cans of beans

Brother Nekramite

20 fried eggs, 2 cereal bowls where I mix in protein powder, annnd like 4 cans of beans

jesus, gigachad diet

2

SilverEyes

What’s your diet

also missed your message somehow, basically i try to eat like 80+g of protein (this is a bit on the low end but its what i usually manage) and more specifically its whatever we make for dinner and whatever i get to eat at work (either bread with some sort of spread or ready made meals from lidl with a salad). overall its trying to minimize calories and still getting in 80+g of protein

Wow

Just hit a bench or

62.5 for 9 reps

16:53

Prob could have managed one more but don’t have a spot

16:56

(My previous pr was for 8 but that was b4 I got covid twice)

Rip abs

, bulk good tho, getting a lil more chest and shoulder volume DragonHead

Brother Nekramite

Rip abs

, bulk good tho, getting a lil more chest and shoulder volume DragonHead

Gebrüder Zippie

Mfw my back is more limited to my forearm strength then my actual back strength

Lifting straps bro

Brother Nekramite

Rip abs

, bulk good tho, getting a lil more chest and shoulder volume DragonHead

Part of the process. Believe in the bulk

Tfw it took you 14 months to figure out in order to get big, you need to eat big mdma

(edited)

true

Brother Nekramite

Tfw it took you 14 months to figure out in order to get big, you need to eat big mdma

(edited)

As long as you’re not gaining like 2lbs per week or something crazy, and stop before you’re actually fat then all is good lol

Lean bulking, no borgirs or sugary foods

Gym today again feeling like a veteran

SilverEyes

Gym today again feeling like a veteran

Nice!!! How often are you going?

this week twice

Nice

20:57

You going tomorrow?

No

Just got home from a 2h gym session

2

Am gonna go gym again for my favorite day

❤️❤️ god I love chest day

lower body today

. Trying for snatch grip deadlift PR

16:37

did 125 kg for 5 last time

maybe 130 today?

yeah ofc man

only matched last week

but I was sick/travelling all last week

19:43

so not that surprising

yeah lol makes sense then

@here required reading

Jesus Christ

Holy shit

_m_o_t_h_r_a_

@here required reading

3

eating time (edited)

yum

My dinner today

21:45

prob a bit much but i did leg day and was super hungry

I'm literally gonna fry all the eggs I have rn

lol

21:45

based

21:46

my mans body has wanted to grow for so long just never had the nutrients for it

Brother Nekramite

Rip abs

, bulk good tho, getting a lil more chest and shoulder volume DragonHead

to be fair it looks like u might be able to get away with less looking at this

13:44

Literally us

13:44

13:46

My man’s doing 3 plates for a forearm workout

https://cdn.discordapp.com/attachments/1053765734804750339/1054764611263533076/Zippie_skinny_dude_eating_a_giant_Big_Mac_while_doing_push-ups-_29f1827f-23df-4817-8015-21260ab3e83a.png doom

according to midjourny this guy is skinny

Today: Bench (slow eccentric/paused) Machine row Rear delt cable machine Tricep push down Bicep curls

Gebrüder Zippie

Click to see attachment 🖼️

why does it have a dick on its left knee

first day back after a while

3

Gym Today as well (edited)

1

Rest day today

17:57

And tomorrow

17:58

And Friday chest and on the weekend back

Today: Squat Deadlift Leg press Pull ups

Finally did squat to the point where I got dizzy

Had to take a couple days off gym bc I’ve been getting neck/head pains when doing various exercises

17:59

:(

Gebrüder Zippie

Had to take a couple days off gym bc I’ve been getting neck/head pains when doing various exercises

Oh noes

04:18

Get better

Brother Nekramite

Finally did squat to the point where I got dizzy

That probably means you need to get better conditioning unless it was super high reps

Sheeeesh the shoulder pump

11:31

But I didn’t wear the fit shirt :( sowwyy lmapa)

Shoulder pump is da best

_m_o_t_h_r_a_

That probably means you need to get better conditioning unless it was super high reps

Added more weight and did 4x12

Gebrüder Zippie

Sheeeesh the shoulder pump

Yesterday's shoulder pump

Brother Nekramite

Yesterday's shoulder pump

So sick

Yesterday: Squat Leg press Hip thrust

lol I slept like 10 hours last night, I guess 12 hard leg sets will do that

for sure, body needs that recovery time

Exercise 2 on leg day and I’m alr sweaty af

Doing legs is goated since you actually feel something mdma

Nahhh i hate legs

13:42

I feel too much mdma

Gebrüder Zippie

Exercise 2 on leg day and I’m alr sweaty af

To be fair starting with squats and leg press might not be the smartest move mdma

No warm up squats catflushed

Brother Nekramite

No warm up squats catflushed

I warm up with squats

14:28

Do a set with no weight

14:28

Do a set with 30kg

14:28

Do a set with 40

14:28

Ect until I reach my weight

Squats are so fun

Today: Snatch grip deadlift Nordic curls Hanging leg raise Calves

Yesterday: Bench Machine row Cable lateral raise Skull crusher Bicep curls Today; Squat Leg press Hip thrust

Did barbell squats yesterday (edited)

3

05:32

They are awesome

Yessss team vetrain going strong

At Jim on chest day

1

i was at the gym for 4h doom

Gebrüder Zippie

i was at the gym for 4h doom

How lol

he fell asleep there

15:29

_m_o_t_h_r_a_

How lol

ok.. sooo a friend of mine and i accidentally arrived at the gym at the same time, he had training for 2 hours but asked if we could do arms after, so i trained chest/back until he was done and then we did arms together (it wasnt quite 4h i think prob more like 3.5)

Gebrüder Zippie

ok.. sooo a friend of mine and i accidentally arrived at the gym at the same time, he had training for 2 hours but asked if we could do arms after, so i trained chest/back until he was done and then we did arms together (it wasnt quite 4h i think prob more like 3.5)

lol

15:38

Socializing is catabolic

New snatch grip deadlift PR today

21:50

280 x 5

21:51

with 3 second eccentric too

new team veteran dorm setup

21:51

https://cdn.discordapp.com/attachments/721109098589978725/1061994031728570469/IMG_3338.mov

Bröther öats

https://cdn.discordapp.com/attachments/721109098589978725/1061994031728570469/IMG_3338.mov

lol

Bröther öats

https://cdn.discordapp.com/attachments/721109098589978725/1061994031728570469/IMG_3338.mov

based

where are the extra plates for lower body?

they are on the ground

2

no bed needed only bench

also I don't need many extra plates because I am weak

Bröther öats

also I don't need many extra plates because I am weak

soon tho

very true :D

21:59

I also have 40 pounds of oats in my closet for 40 pounds of gains

2

Today: Pause squats (3 secs), 6 sets Paused romanian deadlifts (4 secs), 3 sets Leg curls, 3 sets

01:19

paused romanian deadlifts = hell

@veteran

2

I love bror lampa

l amp

broder lampa

@veteran

stolen valor

um no nekramite fought in the rusher war.. (edited)

15:42

almost

3

Gym two days in a row

16:54

No gym today because I ran

is eating 3000 calories worth of oats per day considered bulking

Bröther öats

is eating 3000 calories worth of oats per day considered bulking

it's considered diarrhea

80 grams of fiber does not yield diarrhea

Today: Bench Machine row Chest supported row Bicep curls

I'm up to 175 lbs (79kg), still putting on only a very small amount of fat

02:10

I think I may do a cut this spring though after finishing this training block, and peaking for 1rms

02:11

have yet to actually test those, and knowing will be useful for further % based training

02:14

based on current reps, it ought to be something like:

bench 163 (74 kg)
deadlift 320 (156kg)
squat 260 lbs (118kg)

02:14

tfw bench = worst lift

Bröther öats

is eating 3000 calories worth of oats per day considered bulking

It’s def not a balanced diet

305x3 deadlift PR today! (138 kg)

19:05

first time past 300

19:05

prolly 7/10 effort

19:05

so definitely going up next week

I’m also learning to front squat

Gym today,

00:10

question:

00:11

How many pull ups can you guys do in a row?

last time i checked it was 8

somewhere around there for me too

00:34

maybe 6-8

SilverEyes

How many pull ups can you guys do in a row?

8 or 9

01:31

Today:

Squat (3 sec pause) 6 sets
Romanian deadlift (4 second pause) 4 sets
Leg curls 3 sets

SilverEyes

How many pull ups can you guys do in a row?

why do you ask?

Wondering

01:32

because I did 10 today

SilverEyes

because I did 10 today

badass

After pushing myself for weeks

are you going to full hang?

SilverEyes

How many pull ups can you guys do in a row?

I can kinda do one

12:13

With abismal form

Hm but you’re heavier than we are

13:21

Mothra’s 8 or 9 is impressive

True like 87or so kg

Gebrüder Zippie

True like 87or so kg

That makes a big difference

_m_o_t_h_r_a_

are you going to full hang?

Last 3 pull-ups I didn’t have good form and was just desperate

In a row around 25

Brother Nekramite

In a row around 25

Jesus

Wow

Gebrüder Zippie

I can kinda do one

You should practice them

SilverEyes

You should practice them

I do but the main problem is that I weigh fucking 87kg

I’m 72 kg

Gebrüder Zippie

I do but the main problem is that I weigh fucking 87kg

do you have a resistance band available?

19:22

I would try adding enough assistance to get about 5 reps, and then try to increase from there

19:23

if you can only do one, then it's really hard to progress

19:23

I started by doing jump/hangs (jump up, then do a slow eccentric), and also band assisted

19:24

before I could even do a single proper pull up

just use the dip machine

that also works if available

Brother Nekramite

In a row around 25

you done any weighted pulls ups?

My roommate does them

19:28

He’s quite tall so it’s also impressive

tbh, I'm of looking forward to cutting this spring, gotta get the shreds and also the body weight reps!

_m_o_t_h_r_a_

I started by doing jump/hangs (jump up, then do a slow eccentric), and also band assisted

I did this and fucked up my back for a couple weeks :P

oof

Idk I have used resistance bands but I just don’t feel great muscle activation with pullups

Gebrüder Zippie

Idk I have used resistance bands but I just don’t feel great muscle activation with pullups

I was able to get that by focusing on scapular retraction when going from a dead hang--basically starting the movement by pulling your scapulae down/back

21:20

but it's not for everyone

i much prefer doing normal lat pulldowns and my gym has like this seperated lat pulldown that feels just amazing

if goal is pure hypertrophy then doesn't really matter which one you use

_m_o_t_h_r_a_

you done any weighted pulls ups?

Oh yessir

08:09

Also rows and lat pulldown do wonders, but in order to get good at pullups, you just gotta do alotta pullups

Yeeee I just don’t rly like the movement

Sad truth is that I feel the most lat activation for pull ups

Brother Nekramite

Sad truth is that I feel the most lat activation for pull ups

how is that sad lol, means you can do them for your lats

Yeah, but I hate pull ups at the same time

Lol

08:48

I wish I could do some :(

08:48

But I didn’t used to train back as much bc my forearm were too weak

I've been eating 1.25 pounds of oats per day since the start of the semester

00:33

96 grams of oat protein

brother oats

Bröther öats

I've been eating 1.25 pounds of oats per day since the start of the semester

lol insane

01:13

Yesterday: Bench Machine row Chest supported row Skull crusher Curls

today: overhead press, squats, and curls

01:14

squats are hard, I think my form gets bad when I'm tired

1

Did pull ups, barbell rows, lat pulldown and abs

17:14

Now need a rest day since yesterday was chest day

trust ze bulk DragonHead

1

Why are you hot

Today: Deadlifts Front squats Hanging leg raises Calf raises

Hit same deadlift max but with twice the sets. Felt easier.

01:14

Progress

01:14

Brogress

01:20

I want that 3 plate DL. Sooooon

2

18:51

2

1

18:51

Idk what I did but it do be workin

18:51

But now it’s time for a bulk soontm

1

Give up on beer and you’ll be shredded

Bröther öats

Give up on beer and you’ll be shredded

Not an option :( but I don’t drink all that often anyway

18:52

These pics are more then 25kg difference lol

25 kg up or down

Let him cook

19:25

19:26

Summer is coming and I still don't know if I should bulk or not

19:27

Need to eat like 5 times a day and that's difficult

Bröther öats

25 kg up or down

Down lmao look at the two pics

hm yeah definitely down but you probably gained muscle

20:51

big improvement bro, congrats

Bröther öats

hm yeah definitely down but you probably gained muscle

100%

Brother Nekramite

Need to eat like 5 times a day and that's difficult

keep bulking

Today: Pause squats Pause deadlifts Leg curls

what is a pause deadlift

Bröther öats

what is a pause deadlift

Romanian deadlift where you stop in the bottom position

01:41

in this case for 4 seconds

01:41

3 secs for the squats

is that better than a slow eccentric

Bröther öats

is that better than a slow eccentric

not necisarilly, just different. but, I find it useful to practice staying braced during the exercise

01:54

and it totally eliminates the stretch reflex that lets you "bounce" out of the bottom of a squat or romanian DL

yeah good point

I did 4 weeks of snatch grip deadlift (basically very wide grip), and I'm doing 4 weeks of these, and my standard deadlift max has gone up substantially

02:02

hard to know if that is just a result of training it more, but I did hit a plateau when just doing 3x5 on it, and varying it up seems to have gotten me past it (edited)

02:02

I got my snatch grip DL up to my previous DL, and then normal DL felt easy in comparison because of the shorter ROM

cool, my friend did that too for a while

02:32

today I did 150 which is probably half of what you do

Bröther öats

today I did 150 which is probably half of what you do

yes, but you'll get there

https://youtu.be/rbzm4cT5sDM

Scottish Fitness

Ronnie Coleman screaming 'LIGHTWEIGHT BABY!!! (Funny)

Everybody wanna be a bodybuilder, don't nobody wanna lift this HEAVY ASS WEIGHT!

19:08

ronnie enjoyer

RAH

You should get your heart checked out

He don’t need it

Looking good zippie keep up the good work

SilverEyes

Looking good zippie keep up the good work

Thx mr eyes

Brother Dectonic

RAH

u ded

310 deadlifts today, gonna hit 3 plates for sure next week

19:16

that's 141/143 kg for the communists

https://youtu.be/QpwRbl3E_LE

mountaindog1

Tom Platz coaching me on hack squats with isotension

Tried 1rm on bench today

18:12

Managed 77.5kg

18:12

I may have been able to manage 80kg but my spotter accidentally put an extra 1.25kg on one side so it was more then expected and unbalanced

18:13

I also never train low rep high weight so I’m happy with that result :D

I bench today

big

Gebrüder Zippie

I also never train low rep high weight so I’m happy with that result :D

same my friend had me max a couple days ago and I beat my long-standing, incredibly impressive record from 2020 or 2019

2

Today:

paused squats
paused Romanian deadlifts
leg curls

Today: -pain -pain -pain

based

16:22

today: back (edited)

Brother Dectonic

Today: -pain -pain -pain

Yesterday back, today chest, tomorrow legs doom

yesterday back and legs, today chest

getting hyped for 315 DL tomorrow

did it!

19:05

did 140 bench today :arm:

19:38

maybe tomorrow I'll do 1/2 of your DL

1

gym today new bench pr

1

SilverEyes

gym today new bench pr

Been running an estimated caloric deficit of 300ish calories a day most days lately, planning on returning to the gym very soon. Would it be a bad idea to continue with that once i do? (edited)

depends on what u wanna do u wanna build muscle? or lose weight

Not aiming for either in particular, just trying to be more active. Dont tend to move around all that much excepting when i go hiking

17:42

Really the only thing in particular I'm looking to improve is strengthening heart and lungs

i think a goal is good to have but yeah it wouldn't be a bad idea if losing weight is what u wanna do

17:44

i think

I'm not particularly weak or overweight so it makes little difference to me. Sounds good though

eepy Joe

Been running an estimated caloric deficit of 300ish calories a day most days lately, planning on returning to the gym very soon. Would it be a bad idea to continue with that once i do? (edited)

I think you should get in the gym as soon as possible, ESPECIALLY in a calorie deficit, because you will maintain your muscle, and even increase it, if you are a beginner

18:00

which means that you will have to lose less weight to get the same effect, and the increased muscle mass uses more energy, and therefore allows you to eat more

18:00

as a complete beginner, 2x week full body is highly effective

18:00

3x week is probably slightly more effective, but 2x is quite good

As a beginner everything is effective, don’t need to optimize much

2

18:01

As long as it is fun

some people fear that they will get too big, or muscular, from lifting, and the reality is that it takes many years of consistent hard training to achieve that, and even if your only goal is to be fit/lean, weight training is really great

eepy Joe

Been running an estimated caloric deficit of 300ish calories a day most days lately, planning on returning to the gym very soon. Would it be a bad idea to continue with that once i do? (edited)

how often are you weighing yourself? I had the most luck when I weighed myself every morning after using the restroom, and recording it in a spreadsheet. that lets you adjust how much you're eating over time if you're going either too slow or too fast.

18:05

and also taking a measurement every day helps with the large variance in weight that is normal random fluctuation--I only looked at the weekly average

18:05

if you only weigh once a week, you might get luck/unlucky with the randomness, and it throws off the measurement

_m_o_t_h_r_a_

how often are you weighing yourself? I had the most luck when I weighed myself every morning after using the restroom, and recording it in a spreadsheet. that lets you adjust how much you're eating over time if you're going either too slow or too fast.

I dont own a scale, the one i use is in the gym

thank you for listening to my TED Talk

eepy Joe

I dont own a scale, the one i use is in the gym

hurm, that might be workable, but I would recommend getting one at home (they are cheap)

18:07

I can share a spreadsheet that I made for this purpose a few years ago if you want

18:08

being able to see it over time is very motivating

I kept one for a while, it was awesome

2

18:11

Lost almost 20% of my bodyweight over about 6 months

1

eepy Joe

Lost almost 20% of my bodyweight over about 6 months

fuck yeah

Damn mothra you were my weight

18:16

But you must be more now

Bröther öats

But you must be more now

Yeah I weigh about 175 now

today is max out on squat day

20:04

gonna chug a coffee before hand, and go fucking ham

20:05

saturday max deadlift day

(edited)

20:06

I can do 225 for 5, so in theory that means about 250lb max

20:06

on squat

maxxing out squat is so scarry for me lol

20:53

altho i have never done it, only did max weight for a single exercise last week (that being bench)

Gebrüder Zippie

maxxing out squat is so scarry for me lol

it will be in a squat rack with a spotter

20:55

so even if I fail, will only fall a couple inches to the safety arms

20:55

we dont rly have good safetys for squat unfortunately (edited)

I’m gonna attempt bench pr today

Gebrüder Zippie

we dont rly have good safetys for squat unfortunately (edited)

sketch

_m_o_t_h_r_a_

sketch

well the problem is that its the ones you mount onto the 2 posts and they stick like 30cm out or smth but it doesnt rly do much ig

21:08

like these things

21:09

but it means that you have to squat so close to the rack that on the way up you sometimes hit the rack things at the top sometimes (edited)

Ur gym doesn’t have ac, and now this

21:09

Zippie wat da hell

lmao

21:10

well it technically does, just not for the general public lol, its in the weightlifting room for the people who train for compititions

i could prob just go in there since i know a bunch of them, so its ok ig? (edited)

21:11

or i just need some spotters

@Gebrüder Zippie they have something like that

260 squat fuck yeah

00:56

I tried 270 but failed. It was SOoO close though

00:56

I was able to fail safely though which is probably good practice

at the gym for the first time in ages

23:20

40 pound dumbbell chest press for 9 reps

23:20

seems no strength lost yay

the way this old man just aggressively jumped into my tricep exercise with me without even changing the weight and then walking away made me feel mogged

3

https://www.youtube.com/watch?v=L-yxmCNkS30

aerobicvideofan

National Aerobic Championship USA 1986 01.flv

16:30

I need to fab up my workout

can still do 100lb pull downs yay

1

1

One month into the oat bulk. I gained 6 pounds from 40 pounds of oats

05:53

This is the approximate efficiency of beef cows

150 kg deadlift PR today

19:03

I YOLOd 160 kg, which would be 2x body weight, but did not make it

19:03

perhaps next training block

19:03

deload next week

Bröther öats

One month into the oat bulk. I gained 6 pounds from 40 pounds of oats

I hope you're also eating fruits and vegetables

inb4 "oats are both a fruit and a vegetable"

1

I did 165 DL today but I used those fat rubber plates so it seemed lighter

Bröther öats

I did 165 DL today but I used those fat rubber plates so it seemed lighter

sick

Big gym day today

19:43

Dead lifting today

2

just did the slowest shoulder press rep ever

snugglebugaj

just did the slowest shoulder press rep ever

Nice, I feel that did. like a 20-30sec rep last week

07:37

Gonna do more today

joined teamvet again first time in a while tomorrow i will be dead

20:55

I already feel dead

Bröther öats

I did 165 DL today but I used those fat rubber plates so it seemed lighter

actually, it was the knurling on the bar at the gym. My bar at home has very little grip :/

did arms today

21:05

and increased weight :)

You got heavier?

21:37

From the muscles?

brother terbin

You got heavier?

increased weight lifted lol

leg day baby

22:32

was tired still went to the gym but was totally worth it since Im gonna be busy next couple days cant go

SilverEyes

was tired still went to the gym but was totally worth it since Im gonna be busy next couple days cant go

Nice!!! I find if I’m tired and I go to the gym I get more energy somehow lol

Gebrüder Zippie

Nice!!! I find if I’m tired and I go to the gym I get more energy somehow lol

Unless I’m actually ill I never miss workouts. Even a shitty workout is worth something, and it’s amazing how much better you often feel after being active for a while

i love this little guy

broder lampa

joined teamvet again first time in a while tomorrow i will be dead

yep.

deload almost done, it's very refreshing

First week of 2x ppl done

what does this mean?

It’s a workout split, known as push, pull, legs or ppl for short. First day chest and triceps, second day back and biceps and third day is legs and shoulders, annnd I repeat it again so I’m going to the gym 6x a week

14:04

I used to have a different one before, but decided to try this one

Brother Nekramite

It’s a workout split, known as push, pull, legs or ppl for short. First day chest and triceps, second day back and biceps and third day is legs and shoulders, annnd I repeat it again so I’m going to the gym 6x a week

6x week too much imo

14:36

It implies that you are not training hard enough if you can recover from that

14:37

But definitely worth trying

14:41

Some people have issues with the pull movements (particularly deadlifts if you do those on pill day) causing enough lower back fatigue to interfere with leg training.

14:42

So you can consider doing pull, push, legs

14:42

If that’s an issue

I don’t do deadlifts ufo

15:05

Lowkey afraid of deadlifts since my back aint that good and I’ve heard that they can easily fuck up things

15:05

I’m gonna try it for a month and see how it is

15:06

(2x ppl)

_m_o_t_h_r_a_

6x week too much imo

It definitely is a lot tho, not denying that

Oh I’ve heard of it, that’s good

16:28

I kind of do this

Brother Nekramite

Lowkey afraid of deadlifts since my back aint that good and I’ve heard that they can easily fuck up things

I would recommend going to a qualified trainer a few times to learn how to do them, if possible

16:34

They are great exercise but have to be taken seriously

Like I have deadlifted and know the basics but yeah only like body weight range tho in terms of weight I’m comfortable doing (edited)

i went way too hard on wednesday, im still extremely sore after 3 days can barely lift my arms above my head maybe shouldve went more easy when its the first time going to gym in like a year

I did a plate last I deadlifted and my back aches for a day

16:45

Also next time I was playing ice hockey (highly back intensive) my back hurt but i know it is stronger (edited)

Like this is my bp day: Back and Biceps 1. Weighted pullups 5kg 3x12 2. Barbell bent-over row 3x12 3. Lat pulldowns 3x12 4. Incline dumbell curls 3x12 5. Back rowing 3x12 and dropset til failure 6. Barbell curls 3x12 again dropset til failure

1

16:48

@_m_o_t_h_r_a_

Brother Nekramite

Like this is my bp day: Back and Biceps 1. Weighted pullups 5kg 3x12 2. Barbell bent-over row 3x12 3. Lat pulldowns 3x12 4. Incline dumbell curls 3x12 5. Back rowing 3x12 and dropset til failure 6. Barbell curls 3x12 again dropset til failure

nice

broder lampa

i went way too hard on wednesday, im still extremely sore after 3 days can barely lift my arms above my head maybe shouldve went more easy when its the first time going to gym in like a year

My right side of my hip hurts a little after leg day

18:01

Same with my knees, prob went too high on the weight too quickly

18:01

My joints can’t handle the load

18:02

Gonna take this as a hint to stop training legs again :)

18:04

I mean… it’s not really necessary lol

18:05

The difference is insane :)))) I’m so happy right now

2

18:05

2019-2023

18:06

Altho I started with the gym only about a year ago

Basseeeed

18:19

Ur legs are massive holy shit

Not deserved tbh I’ve always had big legs even b4 I did any exercising

Gebrüder Zippie

The difference is insane :)))) I’m so happy right now

awesome transformation

Gebrüder Zippie

Not deserved tbh I’ve always had big legs even b4 I did any exercising

lol you look like a bike sprint athlete

18:56

with those juicy quads

_m_o_t_h_r_a_

lol you look like a bike sprint athlete

I lived in a mountain all my life and I always biked to school every day so i kinda was lol

1

upper body today, starting a new program:

DB incline bench / DB neutral grip bench superset
Machine row / trap Y raise superset
Dip / curl superset

I need to not train until Saturday

Getting back into cardio

15:01

Ran a mile

15:01

49 seconds slower than my PR (edited)

15:01

I need to get back into running shape lol

Gebrüder Zippie

The difference is insane :)))) I’m so happy right now

respect

out of curiosity, I've been tracking calories for the last week, and turns out I maintain on 3250kcal/day

16:14

which is kind of a crazy increase from before weight lifting

do you know what it was before? around 2k?

no, probably 2500 (edited)

16:15

I was consistently losing weight at 2200, when I was doing that

interesting, will try to keep a record for a few weeks

I use myfitnesspal for tracking

16:17

pretty convenient

cool thank you

they did put the barcode scanner behind a $10/mo paywall though, which is a fuck no for me

16:20

you used to be able to just scan barcodes

might not even work for other countries than the US, who knows

16:23

I'd get it for a month

16:24

don't eat much processed food though

16:24

so I'd scan the original ingredients if that works

it should, but probably have to weigh all the ingredients, which is a bit inconvenient

yea but since I don't do it for a super long time, it's fine

My friend uses it, the barcode scanner works

noice

17:05

thanks gents

I mean I also have it installed but don’t use it, really should start using it mdma

30 + leg press sets suck so bad

21:55

I'm doing a new program that ends with 2 sets of 30-40 reps on leg press

21:55

only used like 140 lbs, but my god it burns

Dead lifted 225 lbs today (edited)

19:45

Happy

SilverEyes

Dead lifted 225 lbs today (edited)

Nice dude!

Nice!!!

Yesterday’s Bizeps pump was wild

3

This pic goes so hard

21:03

ill never have a very juicy chest like nekra but im still happy :D (edited)

my chest aint that good, shoulders are good tho and I have a slutty waist

22:53

Zippie will 100% pass me in the gym

https://www.youtube.com/watch&v=0YtSaRl4fkU eastern coming up boys

broken link

00:07

ah here: https://www.youtube.com/watch?v=0YtSaRl4fkU

RobertFrank615

Passion of the Gainz | Robertfrank615

00:08

Love that guy

Brother Nekramite

my chest aint that good, shoulders are good tho and I have a slutty waist

man slut?

My chest is just non existent :(

im not at all into muscles, but i think hes hella funny

Today I d_loaded on squat and put plates under my ankles. I'm thinking maybe I was getting buttwink and associated problems because of ankle flexibility issues

Bröther öats

Today I d_loaded on squat and put plates under my ankles. I'm thinking maybe I was getting buttwink and associated problems because of ankle flexibility issues

d_loaded

what

22:49

lol

He dramaed and built without substance?

https://variety.com/2023/film/news/hugh-jackman-wolverine-diet-8000-calories-deadpool-3-1235544557/

Zack Sharf

Hugh Jackman Is ‘Bulking’ Up for Wolverine by Eating Over 8,000 Cal...

Hugh Jackman is officially in Wolverine mode. The actor shared a photo of his daily meal plan as his bulking phase goes into overdrive ahead of filming “Deadpool 3,” in which he will re…

brother terbin

https://variety.com/2023/film/news/hugh-jackman-wolverine-diet-8000-calories-deadpool-3-1235544557/

by bulking up he means eating in a moderate calorie surplus while training hard, and taking exogenous compounds, followed by eating in a calorie deficit in order to become lean

20:18

8000/day there is no way

20:19

this article is simply a way to deflect from the fact that he took performance enhancing drugs

20:19

and Hollywood is too scared to admit it to their normie fans

20:22

“Over the years people have wondered, did he juice?” Wallace asked. “Did he take steroids?” “No, I love my job. And I love Wolverine,” Jackman answered. “I got to be careful what I say here, but I had been told anecdotally what the side effects are of that. And I was like, ‘I don’t love it that much.’ So no, I just did it the old school way. And I tell you, I’ve eaten more chickens — I’m so sorry to all the vegans and vegetarians and to the chickens of the world. Literally the karma is not good for me. If the deity has anything related to chickens, I’m in trouble.”

comedy gold (edited)

_m_o_t_h_r_a_

8000/day there is no way

yeah no way

They putting the juice in the food (chickens) :3

same with the rock saying he is natural lmao

I’m doing leg/shoulder day this very second

22:48

I hate leg day

22:48

but I hate chicken legs more

i hate leg day and i have big legs, so i just dont do them

22:49

lol

Gebrüder Zippie

i hate leg day and i have big legs, so i just dont do them

Your legs are conspiring against your bro gains

_m_o_t_h_r_a_

Your legs are conspiring against your bro gains

(I also am having hip joint pain atm so I’m taking a break from training legs)

15:23

Also no, I’ve actually been making more gains then in a while since I just started my first bulk

15:26

My upper body lookin good atm (this was this morning)

Gebrüder Zippie

My upper body lookin good atm (this was this morning)

nice

My arms started growing more and more now :)

15:39

38.5cm right and 39cm left

15:39

Soooo close to 40

sick

Bulking is fun lol

only 35 cm for me crying_sunglasses

(edited)

1

Gebrüder Zippie

38.5cm right and 39cm left

Grew like 2-3cm in the last month

15:57

Wish I had better leanness genetics tho (edited)

15:58

My natural bf is unfortunately pretty high

15:58

Or on the high end of the normal range

Gebrüder Zippie

Grew like 2-3cm in the last month

I have also been growing arms quickly, really hadn't done any significant arm isolation until a month or two ago

16:03

that's prolly the biggest factor

Yep that def helps lol

16:17

I Train arms specifically once or twice a week

God I love bulking

2

Gebrüder Zippie

God I love bulking

This is goyslop dude your killing yourself

23:58

It does look really effing good though

SilverEyes

This is goyslop dude your killing yourself

Wtf is goyslop lol

00:09

It’s home made sauce with egg pasta

00:11

It’s super healthy

SilverEyes

This is goyslop dude your killing yourself

Lmao goyslop whut

Unhealthy food

01:56

Honestly I was just kidding that looks really good and I made pasta tonight

mothra was right about pause squats being hell

03:01

but I will persist

3

Bröther öats

mothra was right about pause squats being hell

How does that work? Do you squat and hold it for a bit instead of going right back up?

eepy Joe

How does that work? Do you squat and hold it for a bit instead of going right back up?

yes

Damn

14:59

Thatll get you strong for sure lmao

eepy Joe

Thatll get you strong for sure lmao

it eliminates the stretch reflex, which normally allows you to produce a lot more force at the bottom of a squat

That makes sense

15:22

Terrified of doing squats though, had a lower back injury a couple years back that seems permanent

eepy Joe

Terrified of doing squats though, had a lower back injury a couple years back that seems permanent

hurm, do you have a diagnosis?

No, never went to the doctor

it's weird for an injury to last that long, even a severe one. I think more often than not it can be exacerbated by not wanting to do any training, out of fear

If i stand too long it hurts

My hip hurts so I stopped training legs so I feel ya

16:27

Not that I was training legs much b4 then, prob went way too heavy too quickly

16:27

My tendons weren’t used to it

eepy Joe

If i stand too long it hurts

this lecture is pretty interesting: https://www.youtube.com/watch?v=l9poXGU11ms

Barbell Medicine

Dr. Feigenbaum on Low Back Pain at Fort Irwin (Part I)

Ill look at this when im home thanks

at least for me, squats are more challenging on my back than deadlifts

17:38

so I think you have to be careful with form

I don't have a pullup bar at home but I learned that my lab has one!

23:56

it's so jank that I didn't recognize its purpose

Bröther öats

it's so jank that I didn't recognize its purpose

lol. Photo?

I will when I’m back in 10 days

Bröther öats

I don't have a pullup bar at home but I learned that my lab has one!

Haha same

Y is finding pants as a gym bro so hard :(

1

that's some fat muscles, damn

11:37

cycling muscles almost?

I always rode my bike to school for 13 years and I always lived on a hill so ig?

yea makes sense

Gebrüder Zippie

Y is finding pants as a gym bro so hard :(

Wear short shorts all the time

leg day today

Today:

Romanian DLs 5 sec ecc, 2 sec pause 245 x 6,6,6,6,6
Hip thrust 2 sec pause 185 x 15,15,12
Leg curl 50 x 6,6,6
Back extension 15,15,15
Leg press 180 x 35, 40

02:39

40 rep sets =

40 reps??

18:29

the hell boi

18:29

explain

Brother Nekramite

explain

just experimenting with very high reps this training cycle because I have never done it before and want to see how I respond

18:34

it undoubtedly is not optimal, but kind of interesting to reach the top end of rep ranges

hm

it's blurring the line between strength and cardio endurance at that point

yeah was gonna say, lowkey cardio at that point lmao

heart rate reached 190 during that set lol

holy

I top out around 195/200

18:36

when doing very high intensity cardio

did cardio like a month ago

18:37

got sick

18:37

never again

18:37

lol, you just need to work up to it

Yeah

in that 40 rep set, the burn was awful starting around 25 reps, and I was limited mostly by my capacity for suffering

only NH can rant for more than an hour about manletism

https://www.youtube.com/watch?v=Z2JQ5n0dbkY

Natural Hypertrophy

Stop Manlet Hate (A Message to Short Men)

_m_o_t_h_r_a_

only NH can rant for more than an hour about manletism

https://www.youtube.com/watch?v=Z2JQ5n0dbkY

the heights on the right side aren't the same distance apart (edited)

Thank god I’m not a Manlet

17:47

Brother DarkX

the heights on the right side aren't the same distance apart (edited)

lol you're right it's missing 5'10"

18:01

judging someone based on height is cringe

_m_o_t_h_r_a_

lol you're right it's missing 5'10"

Probably made by @Europoor (I'm judging global position, not height)

Brother DarkX

Probably made by @Europoor (I'm judging global position, not height)

only in freedumb units does 1 unit equal 12 of the next smaller unit

_m_o_t_h_r_a_

only in freedumb units does 1 unit equal 12 of the next smaller unit

I understand That's why I suggested someone that would make that mistake (freedumb shouldn't)

20:50

Just picked euro because why not

is the dent in my arm normal?

I don't see a dent, looks good

Bröther öats

I don't see a dent, looks good

There is one tho

Gebrüder Zippie

is the dent in my arm normal?

It’s cancer

14:20

I would not have noticed at all if you didn’t point it out

im just worried its something bad but i think its normal?

I think unless there’s a big hole that you can feel then it’s probably just normal variation in your muscle shape

14:22

If you can feel a lump that might be worth checking on

14:26

@Gebrüder Zippie probably don’t worry unless it appeared suddenly or noticeably changed since you noticed it

18:34

This is the only thing that brings me joy

18:34

I love calorie tracking

SilverEyes

This is the only thing that brings me joy

lol that's a depressing thought

i hate leg curls i hate leg curls i hate leg curls

snugglebugaj

i hate leg curls i hate leg curls i hate leg curls

Valid

14:19

Do them one leg at a time and they become even.,.. better?

14:20

Whenever I train back I feel so weak :(

i dont like doing 1 limb at a time

Ayoooo

14:21

I feel so dumb when posing in the gym tho lmao

snugglebugaj

i dont like doing 1 limb at a time

Fair

14:22

I prefer it for some exercises because I have much more stability and less chance of cheating

Gebrüder Zippie

I feel so dumb when posing in the gym tho lmao

Like everything, it takes time getting used to catflushed

Gebrüder Zippie

I feel so dumb when posing in the gym tho lmao

Never do in front of people

i pose a lot infront of the big mirror when im training/in between sets

21:44

nice to see progress when pumped

Gebrüder Zippie

i pose a lot infront of the big mirror when im training/in between sets

lol, I'm embarrassed to do this in a public gym

18:20

also, back squats are back on the program, excited to see how much I can go past 260 which was previous PR

18:20

I can taste 315

18:20

that will be a sick milestone

18:21

143 kg

_m_o_t_h_r_a_

lol, I'm embarrassed to do this in a public gym

Lol, fair i just don’t have anywhere Else to really admire the Pump

18:48

So i just do it in between Sets

18:48

But my friends make fun of me for it sometimes

18:48

Lol

18:50

God I need to move Training my back shoulder to back day, it’s hurting rn cus I Trained it yesterday and I’m doing back today

350 leg presses 3x10 today, which I think is a PR. Only 7/10 effort

_m_o_t_h_r_a_

350 leg presses 3x10 today, which I think is a PR. Only 7/10 effort

a pull request?

brother terbin

a pull request?

personal record

1

_m_o_t_h_r_a_

350 leg presses 3x10 today, which I think is a PR. Only 7/10 effort

_m_o_t_h_r_a_

lol. Photo?

I finally remembered

Is that a bio lab?

yep

We wide we wide

2

Yuge

Gebrüder Zippie

We wide we wide

Dam fine son

new bench and leg press PRs today

19:30

430 for 3 sets of 10 on leg press, and 145 x 5 for bench

I’m getting back into the running grind

22:30

Must run everyday

22:30

Feeling good

1

c

gym's closed on sunday but that's okay because I got a home gym

02:21

https://www.youtube.com/watch?v=0YtSaRl4fkU

RobertFrank615

Passion of the Gainz | Robertfrank615

Found this pre workout at my gym Can somebody explain who this product is targeting (edited)

23:26

I specifically will go out of my way to not buy and tell others not to buy

SilverEyes

Found this pre workout at my gym Can somebody explain who this product is targeting (edited)

Joe Rogan listeners type pre workout (edited)

Joe Rogan listeners are not woke though (edited)

23:29

Because woke people aren’t for freedom of speech generally (edited)

I’m too old for this conversation

23:29

But, what’s in it?

It’s pre workout I’m not exactly sure

23:29

You are supposed to take it before you work out

Take a picture of the ingredient list?

I left the gym

Too bad, I’m sure it was a lot of unneeded garbage anyway

My friend got something similar and it’s a bunch of caffeine

23:35

I’m anti caffeine so there is no way I’m buying it

I mean, caffeine is very effective for working out. The problem is that a lot of these things add a bunch of stuff that is detrimental. I’m a big fan of just coffee, creatine, and a dash of salt.

SilverEyes

Because woke people aren’t for freedom of speech generally (edited)

republicans seem worse

06:38

banning books and whatnot

brother terbin

banning books and whatnot

you mean the books that explain gender identity to pre-schoolers? some bans are clearly needed

06:50

much more than what woketards are doing about some older books(having them reprinted with passages edited out or terms and phrases changed for the "modern audience")

I disagree, I see the evil in the conservative side

06:51

agree to disagree

Preworkout make skin go bzzzz

15:37

First shoulder vein pog

4

SilverEyes

Found this pre workout at my gym Can somebody explain who this product is targeting (edited)

It’s targeting people like you who are triggered by the term woke and consequently generate free viral advertising

1

Too true

SilverEyes

Found this pre workout at my gym Can somebody explain who this product is targeting (edited)

Bucked’s products aren’t horrible but under dosed

03:59

It’s not worth the price tag

03:59

If you want a pre workout, drink coffee or tea

2

Yea I’m not into caffeine so no (edited)

11:51

And the price is insane you are right

SilverEyes

Yea I’m not into caffeine so no (edited)

???

12:40

Ur into caffeine so u won’t take preworkout?

Just snort caffeine powder

16:14

Dry scooping hard mode

Gebrüder Zippie

Ur into caffeine so u won’t take preworkout?

Yes

16:48

Fixed message

_m_o_t_h_r_a_

Just snort caffeine powder

Brother Nekramite

Preworkout make skin go bzzzz

butthole itch? I haven't taken beta alanine but hear that's what happens (edited)

@_m_o_t_h_r_a_ how many reps do you do on pause squats?

Bröther öats

@_m_o_t_h_r_a_ how many reps do you do on pause squats?

When I was doing that it was 8-10 reps

04:41

They suck so much but also made me a better squatter

wow that's a lot!

i am going bouldering this weekend

mothra and zippie can add people now

17:25

hi

yay

remove me zippie

brother noname

i am going bouldering this weekend

lets fucking gooooo

17:26

ur welcome

17:27

yay hes back

17:27

bouldering is pretty fun

17:27

im just too heavy :(

17:30

(i relize this is coping)

good

My final form b4 I go on my trip

17:35

Also Helo @Bróðir Riceland welcome to the gym channel v2

Oh my

17:38

Mason gym channel

17:38

Lesssgooooo

I did it

22:28

100kg bench

22:28

Wow awesome!

Going from benching the barbell to 2 plates, then yes

00:12

Now I can start a journey of benching 120kg-s mdma

Brother Nekramite

100kg bench

Us mortals can only hope pleading_face_BOLD

04:18

That is crazy

Training shirtless on my own in 30 degree weather hits different

empty gym

15:52

paradise

15:52

looking great man

Better pic

15:53

The difference lighting can make lol

I think its worse

15:53

those two weights are missing

:(

15:54

Lol yeah I was using them

SilverEyes

I think its worse

The definition it so much better

15:55

What makes it worse other then the weights missing lol?

15:56

And facial expressions lel

unga bunga

4

damn

16:59

I think I need to up my exercising game

16:59

or maybe start drinking some protein

2

Brother Nekramite

unga bunga

nekmode420

1

Brother Nekramite

unga bunga

Sheeeesh

21:30

I need to get super lean at some point but my body really don’t want to

21:30

I get <17-18 %bf my body starts resisting

21:30

And I don’t want to feel tired all day

Nek W

2

Gebrüder Zippie

I get <17-18 %bf my body starts resisting

It sucks. Fortunately the bigger you get the better that bf % looks

_m_o_t_h_r_a_

It sucks. Fortunately the bigger you get the better that bf % looks

Yep, wish I had better genetics in that regard but it is what it is

Gebrüder Zippie

Yep, wish I had better genetics in that regard but it is what it is

You still look great though

1

I can’t rly complain I got the broad shoulders and relatively small waist

16:06

And big ass legs

16:06

And relatively big arms

But I will prob stay around 17-20 %bf

16:13

Don’t want much more then that

16:13

17-18 is optimal imo

reposting this from #spawnmason

Ayoooo

hair is looking amazing babb

18:27

also get you a girl that takes pic of you working at at the jim like babbaj

brother noname

hair is looking amazing babb

Looks even better irl

That’s the closest to a smile from bubba so far

Gebrüder Zippie

Ayoooo

Cutie pies

brother noname

hair is looking amazing babb

Agreed ! Just cut off mine - was of similar length

14:49

But babbas look taken care of

14:50

Wasn’t so good with mine

yea that's why I've been growing mine out again. last time it was this long it had bleached parts that were unhealthy

15:02

but agreed babbys looks very well taken care of

225 squats for 3 sets of 8

19:13

I really want that 3 plate squat.

19:14

Maxed out at 260 last time I tried a few months ago

Gigachad mothra

280 deadlift 3x8 death

275 lb squat pr today

3

Is it weird that I like working out with a hangover?

Brother YoMo

Is it weird that I like working out with a hangover?

yes

no

Fun fact btw I think creating affects the way alcohol affects you

02:34

Since taking a break from creatine (i may or may not have forgor it in England) alcohol affects me much more

02:34

Then it used to

02:34

Might also be the fact I drank like 3 beers within an hour but I swear I used to be less drunk after that

02:35

(More like 45min) (edited)

Gebrüder Zippie

Since taking a break from creatine (i may or may not have forgor it in England) alcohol affects me much more

Never forgor

Ayoooo I went to planet fitness lol

18:45

10/10 would never go here again

18:46

It’s such a weird and backwards idea that u can’t „judge/help“ people

18:47

@Brother YoMo

Hahaha, you made it!

Gebrüder Zippie

@Brother YoMo

Was it as bad as you expected?

Brother YoMo

Was it as bad as you expected?

Not AAAAS bad but def not good lol

18:51

Y tf is 90% of it cardio machines no one is using

18:52

But hey at least I got a strong enough pump for the dent in my right Bizeps to show up again

Let's gooooo

18:53

Ya dude, they make their money from people paying the subscription and not showing up. People see those cardio machines and think they'll get skinny at that gym

Plus all the backwards messages on the walls is weird af too lol

Hahahaha, ya dude

18:54

Did they call the alarm on you?

no

18:56

Very sad

18:56

Am not big enough :(

Hahaha, you gotta start dropping the weights and yelling with each rep

It’s hard to show the dent on my right Bizeps on pics especially with this shit af lighting

18:59

:(

18:59

But I count it as a win that I’m lean enough again for it to show up

18:59

It’s super strange tho cus it’s only my right arm lol

What else are you using that right arm for? mdma

Brother YoMo

What else are you using that right arm for? mdma

Nothing, I am left handed mdma

19:04

Maybe it’s that lol

Hahahahaha

@Gebrüder Zippie no lunk alarm???

1

_m_o_t_h_r_a_

@Gebrüder Zippie no lunk alarm???

Too weak for that unfortunately

@Brother YoMo honestly the main complaint I have is that there is no proper bench, deadlift and squat area

19:39

Apart from that it’s fine

Gebrüder Zippie

It’s such a weird and backwards idea that u can’t „judge/help“ people

yea

23:20

its awful

23:21

the music though

23:21

rofl

SilverEyes

the music though

Well I have my own music anyway so I don’t care

@7k Ayo

Gebrüder Zippie

@7k Ayo

Yooo

01:01

lets goo

01:02

ty

01:05

Im not big ive just been maintaining wish i had a good ‘progress’ pic

01:06

from early this year

sheeeesh

01:08

When I meet someone online I always imagine the soy boy meme

For some reason I love this pic (except the non existent chest :()

I would take that in an instant lol

01:21

but now I have a shitty beard to go with it

i cant grow a beard at 20

Gebrüder Zippie

For some reason I love this pic (except the non existent chest :()

Make your bed before flexing

that mirror placement is fucking boss

22:45

so many options

3

TFW some pants don’t fit any more, not because of waist but because butt is too big from deadlifting doom

what deadlifting for reps does to a mf

_m_o_t_h_r_a_

TFW some pants don’t fit any more, not because of waist but because butt is too big from deadlifting doom

imma need some proof brother

deadlifts and squats are good things

brother noname

imma need some proof brother

https://www.youtube.com/watch?v=8TDN9o0ZKds

davyforce

"SHAK SHAKER SHAMILLION" AI SHAQ WTF COMMERCIAL

5 months, 150 pounds oats and bodyweight

6

02:45

Now I will go travel and atrophy

holy shit shredded oats

02:50

looking good futsi :3

1

The power of oat

1

Bröther öats

Now I will go travel and atrophy

Basically me :(

02:54

Lost a lot of muscle and gained some fat

Oat man good

High rep squats why do they suck so bad. 195lb x 12 x 2 today

https://youtu.be/H-kPX7cirNU

Clarence0

265kg/584lbs ATG Squat for 10 Reps

1

05:43

Such a beast

A real #fitness moment

2

1

White powder

05:15

#creatinelife

Why not the full 5g?

Brother YoMo

Why not the full 5g?

I do 5 grams, it’s just laziness for the photo

Based af

I have been taking 5G/day for about a year now

I remember the days of needing to "creatine cycle", so much bs

Lol yea

I fell for it

I have gone off a few times, but only because I forgot to bring it on a trip

Ya, that's relatable, do you find your mental sharpness affected by it at all?

Interestingly I consistently gain 2-3lbs whenever I restart , which presumably is extra intramuscular water

Brother YoMo

Ya, that's relatable, do you find your mental sharpness affected by it at all?

Maybe? It’s really hard to know that objectively

That is very interesting, I wonder if the % of that changes per muscle mass And totally, I feel like I notice the change, but it could all be placebo

Brother YoMo

That is very interesting, I wonder if the % of that changes per muscle mass And totally, I feel like I notice the change, but it could all be placebo

Probably. My understanding is that if you gain weight like that it indicates you were not at saturation before, so supplementing would have an effect.

05:57

I have also not tried anything other than Creatine monohydrate

My understanding as well, but likewise, without creatine you could not hit saturation

It’s what has been studied, and it’s dirt cheap

Brother YoMo

My understanding as well, but likewise, without creatine you could not hit saturation

True

And it's so effective with no long term side effects

1

05:58

I mean, I can certainly push harder, especially for stamina as well

I feel like that too

05:59

Hard to know for sure though

05:59

It certainly has a LOT of research that backs it up

Ya, I remember seeing More Plates More Dates saying that it takes a full month of taking creatine to have the complete beinifits from it, but I couldn't mentally track that through introspection

Yeah

06:01

On a side note high rep squats sucks so bad, I did 2 sets or 12 at 200lbs yesterday

(edited)

Oooof, I've been doing 4x12 lately and it sucks

06:02

I've gotta go light for that though

I really want 315

06:02

It will come

Whats you one rep max atm?

275

06:03

Tbh it’s not that far off I think, I’m still making steady progress

Are you happy with your current progression with the 2x12?

One rm went up 15 lbs in 3 months when I tried it next (edited)

Impressive, honestly

06:04

Like I don't do much strength training or 1rm stuff, but that's pretty good a year in

06:05

Have you ever thought of aiming for the lower rep stength training instead of the higher rep hypertrophy training?

Brother YoMo

Like I don't do much strength training or 1rm stuff, but that's pretty good a year in

I don’t really either, I have never done less than 5 reps consistently, and only do the 1 rm as a gauge of progress. I think if i spent a few months on low rep strength specific work it would quickly increase

06:07

My goal is both size and strength at this point and I’m willing to wait on the absolute strength

Totally, I think the pros do like a 6 month of each to maximize that long term

06:08

Something I'll probably start in my late 30s

Nice

You ever think you'll take TRT?

I’m 35, so I’m definitely slightly at a disadvantage compared to being in 20s but tbh it has not really slowed me down so far. Probably just means that my lifetime peak will be a little less than if I started younger

Ya, I'm 34 so same boat, I've been slowing when it comes to gains

06:10

I mean, if I take a break, I get it all back quickly but new gains is tough

Brother YoMo

You ever think you'll take TRT?

If I had actual low testosterone, the yea, but I’m not really interested in taking drugs for just performance

06:11

I have no moral objection, and would 100 if it had no risks, and no inconvenience of having to inject constantly

I mean, if I had the money, I'd do TRT in my late 30s. Test drops so much at that point

But it doesn’t make sense for anyone but people who make a living from sports or fitness imo

06:12

Taking peds for performance I mean

06:12

I really should get a hormone test soon however as a baseline for the future

Maybe, I don't know if this is just me listening to the cope, but people talk about having motivation and energy after TRT

I’m sure they do yes, testosterone has a huge effect on that

And the idea of having a doctor monitor blood work during it feels like a huge plus, but I totally hear you

1

_m_o_t_h_r_a_

I have also not tried anything other than Creatine monohydrate

When I stop I loose 3kg soooo

Been on and off creatine for the past year and a half. From my experience, cycling it has a bigger effect on every new cycle you decide to go on compared to just staying on it for a long time, but thats prolly just broscience.

_m_o_t_h_r_a_

White powder

Have you been near the White House recently

SilverEyes

Have you been near the White House recently

No comment

19:32

I definitely just got a face full of crack smoke walking to lunch

19:32

Hope I don’t OD

uh

Brother Entropy

uh

Tweakers smoking right as I walked by

Muscle beach in Miami

5

Another high rep squat pr today. 195x 13,13

18:31

High rep squats make me reconsider existing

Yes they indeed do suck

18:37

I think rear foot elevated split squats suck more tho

I’m surprised you can consider anything after that, that would get me gym brained

3

Yeah, Bulgarian split squats? Those are the only exercise that has legit almost made me puke in the gym.

18:38

Those are the worst

18:40

This is already above what’s predicted from my previous 275 squat max , and adding 1rep every week or two so definitely making good progress!

Inspiring

18:42

This channel is inspiring

7k

This channel is inspiring

_m_o_t_h_r_a_

Yeah, Bulgarian split squats? Those are the only exercise that has legit almost made me puke in the gym.

I do them with a vest so i can lower the weights which makes them feel a little bit less intolerable lol

18:43

Placebo probably

7k

I do them with a vest so i can lower the weights which makes them feel a little bit less intolerable lol

Interesting, I should try that.

7k

Placebo probably

Maybe, but lifting is a lot of psychology

oh yeah definitely.. still with higher reps.. Forgot who said it but if you split the reps into 5s in your head it goes by faster

7k

oh yeah definitely.. still with higher reps.. Forgot who said it but if you split the reps into 5s in your head it goes by faster

I do that too (edited)

Its honestly smart asf

18:46

I can’t imagine counting to failure lmao

18:46

at such high rep ranges

I did leg press 30-40 reps one training cycle. That was legit hell. Probably not optimal, but I had never done anything that high before and it was an interesting experiment

18:48

Went from 5 plates per side usually to 2

Jesus Christ

18:50

30+ is insane

18:51

The most i can mentally handle is like 12-20 ig loll

You go do a very dark place lol

18:51

It’s kind of fun

18:52

Maybe im a massochist

I know its good to have a set or two per workout where you’re a lil nervous beforehand

1

_m_o_t_h_r_a_

Maybe im a massochist

No u just have mental strength that i dont have (edited)

18:52

Thats something i can work on tbh

Maybe this is weird but on max deadlifts I have imagined lifting a car off of my friends kid, as a strategy for putting in the required effort. It did help.

18:54

Psychology is really important

Didn’t eddie hall do that

I’m not sure

Im sure it would up your max a bit

18:56

Vs AGGRESSIVE SONG ANGRY

Wouldn’t be surprised if he did

18:56

Heh

18:56

If yo ass is shaking you’re pretty close to your limits lol

Ya

18:59

Brb meeting at work…

_m_o_t_h_r_a_

Yeah, Bulgarian split squats? Those are the only exercise that has legit almost made me puke in the gym.

Leg raises too

19:52

Also leg press

Gebrüder Zippie

Also leg press

Hurm these are less pukefying for me

_m_o_t_h_r_a_

Hurm these are less pukefying for me

I find them worse bc of the overall more pressure then with squats

How much do you guys pay in gym membership

13:18

I pay a lot

do you go to equinox

No

14:18

Way too expensive

SilverEyes

How much do you guys pay in gym membership

25€ a month I think?

Lucky

SilverEyes

How much do you guys pay in gym membership

I think 75/mo

Okay that’s more like it

120/year

planet fitness moment

its some other semi local company

7k

planet fitness moment

Lunk alarm

Classic asf

1

Brother Entropy

Click to see attachment 🖼️

Hell yeah!

that's how i use it as well

Brother Entropy

Click to see attachment 🖼️

Workout equipment engineers hate him

Brother Entropy

Click to see attachment 🖼️

Going back to the gym for the first time in a long time frog

4

20:17

Probably just doing cardio for now, but it's a start

eepy Joe

Probably just doing cardio for now, but it's a start

Badass!

1

Any stuff you guys would recommend I do? Don't remember a ton of my gym expertise since its been a long time. Atm mostly looking to strengthen heart & lungs and lose some weight. Used to construction lifestyle so my eating habits weren't a problem then but now I work in an office and it's catching up w/ me

14:35

Like I'm sure cardio is a good start, but what else should I do?

14:40

For additional background I am naturally pretty strong and dont particularly care about building muscle or anything

eepy Joe

Any stuff you guys would recommend I do? Don't remember a ton of my gym expertise since its been a long time. Atm mostly looking to strengthen heart & lungs and lose some weight. Used to construction lifestyle so my eating habits weren't a problem then but now I work in an office and it's catching up w/ me

I think the biggest thing is finding a form of exercise you enjoy. If you hate it, it will not last, and being physically active long term is the most important thing for health.

I dont currently enjoy it at all lol, think its just something I'll need to learn to enjoy

if the goal is to lose weight, I will say that what you eat is a bigger contributor to that than exercise

14:47

don't take that as me saying you should not, from a heath perspective exercise is amazing

No ik exactly what you mean. Exploring dietary changes as well, although dont think its rocket science really to start by just cutting out overprocessed stuff that's unnecessarily caloricly dense

depending on where you're starting, simply cutting back on really bad habits like full sugar soda, huge meals, etc. will get you a long way

Need to refill them glycogen(?) stores ofc though for sure

14:50

Glycol maybe? W/e the stored carbs are (im probably lidting out illegal drugs or some shit lol)

heh

14:50

glycogen is correct

Ah good good

14:51

Tbh most of it is i just eat too damn much pizza and pasta

14:51

So tbh its fairly clearcut to start

another perspective: most people when they say they want to lose weight really mean they want to lose fat. cutting back on what you eat will undoubtedly make you weigh less, some of which will be fat, and some muscle. even a very rudimentary weight program will make you keep most of the muscle, or perhaps even increase it

14:52

as a beginner that is

14:53

so, it means you will preserve the muscle you have, while almost exclusively losing fat, which will make the process shorter, and leave you with badass muscles

14:55

anyway, biggest thing is to not go ham at the start, and make it sustainiable

Sort of take that part for granted. I'll be doing weight stuff either way though so w/e. Do love doing core exercises though so ez

14:57

Yeah atm the goal is at minimum just to be consistently active at least half an hour a day, and have at least 10 minutes straight of running. Very lowball to start off and will scale up as time goes on

eepy Joe

Yeah atm the goal is at minimum just to be consistently active at least half an hour a day, and have at least 10 minutes straight of running. Very lowball to start off and will scale up as time goes on

that's a good approach

I recognize the more important thing is to just keep with it w/ managable goals and that I'm not gonna move mountains overnight or anything

fwiw it took me a long time to find out i enjoy rock climbing

15:02

i will do yoga, pillates, weight training etc but climb rock is fun

15:02

15:02

i try to go on as many walks with mini as i can too :3 that always makes it more fun

1

I love hiking very much, just too damn hot over here rn

15:04

Favorite time to go is in the winter when the snow isnt too bad

yea hiking is a double plus cause exercise and nature

15:13

good for the blood

brother noname

good for the blood

https://www.youtube.com/watch?v=XZd7eptgdfQ

Apex Clips

Blade 4K HDR | Blood Rave

brooo

15:20

i can only imagine skull_ufo

My recommendation is two things 1. Habit. You need to form a habit wether it’s every Monday, Wednesday, Friday. And having friends to hold you responsible to also really helpful. It’s about forming a new habit which will have lasting effects 2. Cardio for losing weight is really good (edited)

16:33

@eepy Joe

Doing all this, very good!

eepy Joe

Any stuff you guys would recommend I do? Don't remember a ton of my gym expertise since its been a long time. Atm mostly looking to strengthen heart & lungs and lose some weight. Used to construction lifestyle so my eating habits weren't a problem then but now I work in an office and it's catching up w/ me

What mothra already said, also stair machine/climbing stairs is op in terms of calorie burning. Put on some good vibes music while you do it and it’s enjoyable as well. What I did to go from skinny fat to lean was to: 1. Not drink anything besides water, no juices, sodas, alcohol or anything like that. 2.Also tried to stick to the most basic version of foods so the food wouldn’t be over processed and full of random calories, and didn’t eat after 10pm and ate around 2-3 meals a day. 3. Did at least a 20 min run. This probably requires some getting used to so starting off with a 10 min jog is a

4. After the run also did 15-20 mins of intense biking, with basically whatever speed that lets you achieve that timeframe, but upping the speed every time so I wouldn’t get too comfy with the pace. This all is stuff that worked for me, you can for sure change some stuff up, but this fuckin worked and seeing that was so amazing after years of being skinny fat

(edited)

water chads

Ill try stair machine today fuck it

20:26

Thanks for the advice cathearthow

i hate leg curls

Today is leg day catflushed_help

1

21:21

Question actually. In the past I've combined leg and core day. I've since heard that maybe that's not the way to go and to split them?

21:21

Been a while now idk if iirc

stop leg day and core day and arm day. do 7 days of brain day

️‍♂️

Skip leg day every day

21:37

although maybe learn to bike

21:37

I heard stories

I'm kinda shit at biking ask @Brother Entropy lmao

It depends on your split, the three most common are bro split (a different muscle per day like arms, shoulders, back, chest, legs), push-pull (splitting it up into push exercises like bench and triceps, pull like back and biceps, and legs), or full body which doesn’t base the training on muscle group. As long as your abs training is done with sets and reps and not some sort of 10 min abs training, you could throw abs in any of those without real consequence. However, if you’re doing bro split, it might be a little less efficient on large compound days like chest, back, and legs

doesnt joey purely need some cardio

21:53

hes not asking for muscle

do 500 burpees (edited)

I'm mainly doing cardio, but i payed for the membership and might as well use the equipment some

Brother YoMo

It depends on your split, the three most common are bro split (a different muscle per day like arms, shoulders, back, chest, legs), push-pull (splitting it up into push exercises like bench and triceps, pull like back and biceps, and legs), or full body which doesn’t base the training on muscle group. As long as your abs training is done with sets and reps and not some sort of 10 min abs training, you could throw abs in any of those without real consequence. However, if you’re doing bro split, it might be a little less efficient on large compound days like chest, back, and legs

I usually go extra hard on core exercises, cause i enjoy stretching after and feeling like https://discord.com/channels/343851086026637313/804765853660610570/1131261656484294677

Brother Entropy

hes not asking for muscle

Notable information the more muscle you hold onto, the more calories you burn while resting (via muscle repair and like, general maintenance too probably)

00:10

I also heard that swimming is super good, even better than running, for burning calories

00:13

(I retract that last statement ab showers it may be untrue)

I personally look at it like this: Weight training, no matter if you're trying to gain weight or lose weight, is what is going to lead to the biggest transformation in your body. If you want to look better do weight training and make small changes in your diet from week to week. Cardio however is what is going to lead to the biggest change in day to day performance both physically and mentally. You will be happier more clear headed and you wont get tired running 5 meters up a hill or moving a few boxes at work. You should ofc do both of these but if you are looking for more of a physical change, the weight room is where that is going to happen

1

00:59

Also main thing is just doing something. No need to complicate things. if you don't do any exercise at all just going on a 5 minute walk after dinner and eating 1 less slice of toast in the morning is a massive improvement. Just do things step by step like that and add a new small thing every week

1

sound advice

Agreed

True

facts

Leg day best day

03:34

I’m a masochist tho

03:34

I am currently doing 3xweek full body. Have also done 4x week upper lower (edited)

Brother Entropy

hes not asking for muscle

No, however health organizations recommend several times per week doing resistance training purely for health purposes (edited)

03:37

Gaining muscle is extremely hard and time consuming

03:38

There is zero chance of getting too muscular from casual lifting

03:38

I wish it were different

03:43

https://www.cdc.gov/physicalactivity/basics/adults/index.htm#:~:text=Physical%20activity%20is%20anything%20that,Physical%20Activity%20Guidelines%20for%20Americans.

Move More; Sit Less

Suggestions for how adults can get the recommended amounts of aerobic and muscle-strengthening physical activity each week.

Don’t be like p5 and get a standing desk

05:06

You look like a liberal and it won’t help

I disagee, standing desks are based af, as long as they're used

Think all this discussion settles that lol

15:27

Any back exercise recommendations?

15:28

Never really went hard on that and usually just did back and arms same day

deadlifts, some variation of a row, pulldowns or assisted pull ups, face pulls, reverse flys

15:37

in my ppl i do deadlifts, rows, pulldowns and reverse flys on pull day (edited)

Be careful with form in deadlifts if its closer to failure

15:45

Im an idiot and wasn’t careful cat_neutral

yup when i started doing deadlifts i did 40kg for the first 2 months just to focus on form

Dw i already fucked up my back doing masonry work (HAHAHAHA mason)

16:01

16:02

I'll look into these exercises though thank you. Probably gonna skip the deadlifts fir now though imma be 100

yeah man good luck

eepy Joe

I'll look into these exercises though thank you. Probably gonna skip the deadlifts fir now though imma be 100

Start easy with deadlifts for sure

365 hip thrusts today…

19:42

Those glutes ain’t gonna thrust themselves

Mission dump truck

2

Hause hasn’t updated the server for 6 years. My honest reaction:

1

Average 1.12 enjoyer

2

Stop

being so hot

19:41

Starting a new series: Getting jacked until the admin updates 2b

SilverEyes

Stop

being so hot

#bullysilverintogoingbeastmode

2

20:33

2

20:33

Not quiet on Nekras level but yeah

zippie im pretty sure you surpassed me already lol

21:16

Or like a few month difference really

Brother Nekramite

Hause hasn’t updated the server for 6 years. My honest reaction:

marvel needs to cast you bro

1

thats a wonderful compliment come to think of it

I mean...he looks like a fucking superhero but WITHOUT the unnatural volume of actors like chris evans or hemsworth that are obviously juiced to their gills

21:28

also, Im envious of those trapezes(or whatever the english word is for the muscle connecting the neck and the shoulder), I defo need to work on that more

Brother Dielo

I mean...he looks like a fucking superhero but WITHOUT the unnatural volume of actors like chris evans or hemsworth that are obviously juiced to their gills

I’m flattered, for that volume I need to bulk… and that is kinda hard for me sadly

I dont think its a must bro, you can be ripped and lean instead of ripped and buff

Oh no I definitely want to and I’m gonna try my best for like a year or two, but trying to eat that much is pretty annoying/scary and either time consuming or expensive lmao, I definitely have more of a lean and ripped than a buff strong type of body

I tried bulking but I really dislike overeating and my metabolism is so fast that I need to eat like a motherfucker to even gain regular weight (edited)

1

In reality, sadly it is like 80% eating 20% exercising

yeah...that sucks, bcs Im basically in a very small calory deficit all the time because of my morning runs and evening excersing

oof

last time I tried bulking, I got to 85kg but I felt so fucking heavy to my stomach all the time that I gave up on it and in like a month I was back to 80-81kg :/

Yupppp

zippie's got like 2x arm volume of mine, I cant imagine how much I would need to stuff myself to get there

1

I will be buff soon tm (edited)

22:30

For now I am a west on the axis

Brother Dielo

zippie's got like 2x arm volume of mine, I cant imagine how much I would need to stuff myself to get there

It’s all genetics, I got the Neanderthal genetics meant for fighting/pulling and saving the energy of a mammoth

23:30

I can’t ever get as lean as you can relatively easily but at the same time I can much more easily build muscle

23:31

I can get the gigachad build around 17-20%bf but can never get a proper defined six pack

23:32

I’ll start feeling miserable as a Person at like 85kg (15-18%bf) and need to put on fat

Brother Nekramite

In reality, sadly it is like 80% eating 20% exercising

Ehh that just seems like a bad way to look at it

03:39

What if your diet was perfect and you never worked out

Dont have anything crazy like that to post (you guys ROCK and it's awesome seeing your progress cathearthow

) Just wondering, Doing chest day today, ~~Chair~~ Dips Y/N For that matter, rn the split is looking like: Chest Day Back Day doom

Arm Day Shoulder & extra running (already running or using stairs everyday) Leg Day Is this an effective split and order? I understand some of these days are perhaps more or less difficult than others, just thinking a 5-day split of some sort will be the easiest way to make this routine (edited)

I’m not qualified to answer on the split but chair dips are inferior they put a lot of strain on the shoulders + wrists

Hmmm, is there a better alternative?

14:41

Oh wait i see, this might be different

14:42

I'm using a Roman chair, usually just called it a chair w/ my bro, but there is also a different exercise called a chair dip

14:42

Inb4 worse lul

Ohhhh, ya, those are just dips and they're solid

1

14:43

Also, that split is a typical brosplit, arguably one of the best, some even say it is the best

Yup! Split up my normal """routine""" at your suggestion:) (edited)

14:45

Just not sure about the order really

Dips are so good

14:46

money

14:46

Really appreciate all the advice guys ❤️

I love a ppl but this seems good

14:51

5 days a week while starting could be a bit much tho

14:52

just listen to your body and dont go overboard

Oh for sure!! If i genuinely am just hurting in that muscle group before i even start the day or something I'll definitely take it easy and not push too hard or anything. 5/week is definitely a lot but I'm confident I can do it at a halfhour or 40 minutes a day. Last i really went to the gym, it was with a friend that was going into the military. He was an absolute gym fanatic, honestly awesome gym bud to have. Pushed me way too hard tbh though, and i was absolutely miserable most days, but was still able to keep going though. Those were hour and a half sessions though, I have to wonder how much utility there actually was to the second half of that lol. Oftentimes I'd just hop on the treadmill for half of it because everything else was hurting lmao. In any case I was able to do that so I feel good about the current routine as long as I dont overexert myself especially or get hurt or anything (edited)

oh this is also an excellent point, keeping your gym sessions short and efficient helps a lot. Really takes away from the time commitment of going to the gym.

15:06

and yeah overtraining is not fun. I've personally went to the ER with rhabdomyolysis and that shit was scary man.

Yeah atm i do 4-5 different exercises over half an hour to 40 minutes, and then walk/jog for like 15 20 more

2

15:07

Awww

my piss looked like blood and i was out of the gym for 4 months

15:09

very rare tho lmao. its not something that happens every day

holy shit

Rare or not that shit looks terrifying

Bróðir Riceland

and yeah overtraining is not fun. I've personally went to the ER with rhabdomyolysis and that shit was scary man.

sheiiit

16:28

no thank you

16:34

Might need to change gyms…

1

eepy Joe

Dont have anything crazy like that to post (you guys ROCK and it's awesome seeing your progress cathearthow

) Just wondering, Doing chest day today, ~~Chair~~ Dips Y/N For that matter, rn the split is looking like: Chest Day Back Day doom

Arm Day Shoulder & extra running (already running or using stairs everyday) Leg Day Is this an effective split and order? I understand some of these days are perhaps more or less difficult than others, just thinking a 5-day split of some sort will be the easiest way to make this routine (edited)

I think my main input would be that as a new lifter, you can get great results from 2x week, if you train full body each time. Going 5 days a week is harder to follow through on.

20:00

There are a number of well known beginner programs out there like starting strength and strong lifts that focus on barbell movements. If you can find someone to show you proper form on those then can be great.

20:01

Can also get good results with machines or dumbbells too

20:02

If you enjoy going to the gym more frequently, by all means go for it, but if you do a fairly limited number of sets per body part, with a high level of effort 2-3x week you will make amazing gains if you have never done it before (edited)

eepy Joe

Oh for sure!! If i genuinely am just hurting in that muscle group before i even start the day or something I'll definitely take it easy and not push too hard or anything. 5/week is definitely a lot but I'm confident I can do it at a halfhour or 40 minutes a day. Last i really went to the gym, it was with a friend that was going into the military. He was an absolute gym fanatic, honestly awesome gym bud to have. Pushed me way too hard tbh though, and i was absolutely miserable most days, but was still able to keep going though. Those were hour and a half sessions though, I have to wonder how much utility there actually was to the second half of that lol. Oftentimes I'd just hop on the treadmill for half of it because everything else was hurting lmao. In any case I was able to do that so I feel good about the current routine as long as I dont overexert myself especially or get hurt or anything (edited)

That is completely unnecessary especially when new. Literally looking at weights will make you bigger and stronger if it’s new to you.

_m_o_t_h_r_a_

If you enjoy going to the gym more frequently, by all means go for it, but if you do a fairly limited number of sets per body part, with a high level of effort 2-3x week you will make amazing gains if you have never done it before (edited)

Seeing a lot of my bros so honestly happy to be there

20:08

I dont think being motivated to go out will really be much of an issue for me either atm

_m_o_t_h_r_a_

That is completely unnecessary especially when new. Literally looking at weights will make you bigger and stronger if it’s new to you.

Im gonna look extra hard at the plates salute

1

Kettlebell leans in chest day or back day?

eepy Joe

Kettlebell leans in chest day or back day?

It doesn’t matter

21:00

Is the real answer

Makes sense

21:02

Figured i was missing something and it 'works other muscle groups too' or something nerd_cat

My personal recommendation would be to not dedicate a single day per body part. To be clear, you WILL get results from that approach, but it is generally considered slightly more effective to train a muscle at least 2x week. Thus my advocacy for a more full body approach.

21:04

However tbh the main thing that matters is consistency and putting in good effort

Oh i thought a lot of your previous point was that itd just be more time-efficient. I'm going to get more comfortable with the exercises im doing and ill look into shuffling it up in a manner like that perhaps

Compound exercises are king for intermediates/beginners in my opinion

7k

Compound exercises are king for intermediates/beginners in my opinion

This

Compound being multiple parts of your body in one day?

Yeah like movements that work several muscle groups simultaneously

eepy Joe

Compound being multiple parts of your body in one day?

Lifts the involve multiple muscle groups, such as squats; overhead press, bench, deadlift etc. Contrasted with isolation exercises that focus on one thing like a curl

(verbatim to google)

Compound exercises are efficient because you train multiple things at the same time, but also a good skill because you learn how to use your body as a unit.

1

Ah i see!

I almost always start with compound movements, and finish workout with more isolation exercises

Any recommendations of easy ones that prefably involve core? I tend to enjoy core-related stuff

21:10

Can branch from there

eepy Joe

Any recommendations of easy ones that prefably involve core? I tend to enjoy core-related stuff

None are necessarily easy :/ however because they are so effective you can start with light weights and focus on getting consistent/confident with them and it is still a great stimulus

21:13

The traditional ones would be:bench press, squat, deadlift, overhead press, pull ups, and rows (edited)

Might get hate for this but ab roller and hanging leg raises are kinda “easy” in a way

21:13

Relatively

21:14

,for me

7k

Might get hate for this but ab roller and hanging leg raises are kinda “easy” in a way

Hehe

21:16

@eepy Joe I’d just get in the habit of going regularly, and have fun. If you start getting more invested, then these details are more important, but none are particularly important for improving your life/health

You got it fellas

I'll see about working some of these in! Did an overhead dumbell exercise today under the mistaken impression it was a mainly back exercise so i guess i have already started a little bit

_m_o_t_h_r_a_

The traditional ones would be:bench press, squat, deadlift, overhead press, pull ups, and rows (edited)

Literally this redpill

Whenever I seriously exert myself and my muscles ache after, they keep going for days and days after. Doesnt hurt, just feels tense and tired out. Calfs still feeling that way from leg day on friday for instance. Anyone else relate or have suggestions on how to improve this? Kind of been a lifelong thing Not lacking on proteins or fats in my diet or anything, certainly not injured or anything (edited)

doesnt take long for soreness to just completely stop happening

Yeah it just goes away

18:25

Its a thing at the beginning, but like literally it just goes away after your body gets used to working out lol

So basically, walk it off?

Just got off a good workout

️‍♀️stay hard out there fit fam

1

18:29

Hit back

eepy Joe

So basically, walk it off?

I don’t wanna say yeah, but yeahhh? One day when you do your workout, you just don’t feel sore anymore after. I’m probably explaining this horribly lmao

SilverEyes

Hit back

Omg samesies

I think I get what you mean, like I shouldn't ignore what my bodys trying to tell me or anything, but like, dont worry too much about being sore if its not bad. Right?

Sore is good Pain like a tendinitis or a torn ligament is not good

18:33

I hit arm last week and I got bicep tennis elbow that was bad

18:33

But the day after leg day always mega sore

18:33

But it’s good

being sore means you had a good workout

Yes

but you maybe shouldnt try to max out first time back in a year or whatever like I did

18:34

go slow

Oh no i feel great, i just think its odd im sore 4 days later

18:35

Thats fair yeah

Sore = good workout

18:36

Just later on your muscles get used to you working out and know what to expect

my shoulder is sore from skipping rocks

Yeah quality over quantity (edited)

18:36

The numbers come later

Barely even looking at them, just doing as much as i can. It's a bit rough sometimes, but all the days ive gone so far (3 whole days wow how very many

) I've left knowing I really couldn't have done meaningfully better. I'm happy for whatever I can do and know that it's all for the best

Idk how everyone else feels about this but I go every other day

What is ur split silver

You’ll feel especially sore after working out for the first time. If it’s just muscle soreness (not joint pain) then it is nothing to worry about. The more you train the less sore you are likely to be, your body gets used to it. I don’t recommend pushing super hard (where you’re sore for days) to start off, mostly because it’s uncomfortable and offers no real benefit. For me the biggest way to help with soreness if paradoxically to be active at a low level. For example going for an easy walk, or stretching. Sitting on your ass will make you feel much worse.

eepy Joe

Oh no i feel great, i just think its odd im sore 4 days later

Hardcore leg workouts can be like that

eepy Joe

Whenever I seriously exert myself and my muscles ache after, they keep going for days and days after. Doesnt hurt, just feels tense and tired out. Calfs still feeling that way from leg day on friday for instance. Anyone else relate or have suggestions on how to improve this? Kind of been a lifelong thing Not lacking on proteins or fats in my diet or anything, certainly not injured or anything (edited)

There really isn’t anything to do about soreness other than not going excessively hard, and also doing light activity as mentioned above. Also worth saying that it is not necessary to be sore to have a good workout. Soreness can be a good indicator that you worked hard enough, but it isn’t directly the goal.

my legs feel so nice after stretching and walking a while so it was worth

22:46

i hadnt realized i could have a good workout without being sore

2

Stretching is money

23:30

I need to do that more

7k

What is ur split silver

Monday - Chest and Triceps

Tuesday - Break

Wednesday - Back

and Shoulders

Thursday - Break

Friday - Arms

Saturday: usually some cardio not a lot Sunday: Cardio followed by legs

2

SilverEyes

Monday - Chest and Triceps

Tuesday - Break

Wednesday - Back

and Shoulders

Thursday - Break

Friday - Arms

Saturday: usually some cardio not a lot Sunday: Cardio followed by legs

wait so do you hit triceps twice a week and biceps and legs once

yes

Swag

05:06

I think it is true that triceps are the bigger muscle group

05:06

and either slightly bigger or slightly smaller than the pecs i remember reading

eepy Joe

Whenever I seriously exert myself and my muscles ache after, they keep going for days and days after. Doesnt hurt, just feels tense and tired out. Calfs still feeling that way from leg day on friday for instance. Anyone else relate or have suggestions on how to improve this? Kind of been a lifelong thing Not lacking on proteins or fats in my diet or anything, certainly not injured or anything (edited)

Recovery is very important and there are things you can do to improve muscle soreness, basically anything to improve blood flow to the area will make it go away faster (for example: a light massage, lightly using the muscle, being in a generally warm environment, ect.) one thing to note is to not train the muscle hard while it’s sore

05:53

By lightly using the muscle I mean for example going for a quick walk

Gebrüder Zippie

Recovery is very important and there are things you can do to improve muscle soreness, basically anything to improve blood flow to the area will make it go away faster (for example: a light massage, lightly using the muscle, being in a generally warm environment, ect.) one thing to note is to not train the muscle hard while it’s sore

Not sure I agree with not training when sore mdma

Ideally you don’t go so hard that you’re still sore by the next workout, but there isn’t anything fundamentally wrong with training while sore.

07:06

To put it more concretely, I’m not going to skip a workout if I’m sore

_m_o_t_h_r_a_

To put it more concretely, I’m not going to skip a workout if I’m sore

Imo that’s a bad idea, if ur still slightly sore sure that’s fine but if your really sore your working damaged muscle fibers that have a much higher chance to tear under load

08:50

The muscle is trying to heal

08:50

If you are really sore you also don’t have your full strength

Beginning to see the issue with doing almost purely isolation exercises broken up by day. Did arms yesterday, and chest the day before, now doing back today, but it seems the majority of back exercises also work upper chest & arms

15:22

I presume this is one of the lines of reasoning behind the 'full body workout 2-3 times a week' school of thought @_m_o_t_h_r_a_ ?

eepy Joe

I presume this is one of the lines of reasoning behind the 'full body workout 2-3 times a week' school of thought @_m_o_t_h_r_a_ ?

yep

Gebrüder Zippie

If you are really sore you also don’t have your full strength

yeah, this is one of the downsides to training excessively hard (edited)

15:31

it interferes with your ability to train well in the next workout

Gebrüder Zippie

Imo that’s a bad idea, if ur still slightly sore sure that’s fine but if your really sore your working damaged muscle fibers that have a much higher chance to tear under load

maybe... if it is purely muscle soreness, and not join/tendon related, and not actively painful, then I think the risk is low. If it prevents you from being able to use good form, then yes should probably skip that part of the workout.

15:34

I am mostly advocating against the need to avoid training while sore at all, this is not realistic, and will really hinder progress long term

https://youtube.com/shorts/8dWSUtlOrmg?feature=share

OOFA Fitness

️LETHAL LEG DAY

️ | Tom Platz #gym #tomplatz #legday #qu...

00:19

Psychopaths on leg day

back into the grind

6

Leg day, T+2 hours

YAY (edited)

18:20

todays leg day but im working all weekend

18:20

meaning I stand up for ~8 hours every day until monday (edited)

18:21

do I move leg day or suck it up and go to the gym

18:21

LIKE A MAN

I'd move it personally

18:55

Indo leg day on Friday because i dont move too much on the weekend

Full body split = 3 leg days / week crying_sunglasses

1

TO LATE (edited)

20:33

im back from the gym

20:33

I will be in pain in about 3 hours (edited)

1

I’m so proud of this sheep

SilverEyes

I will be in pain in about 3 hours (edited)

How was it?

not that bad

04:23

The soreness is probably gonna hit when I wake up

Brother YoMo

I’m so proud of this sheep

Thank you

Any chipotle goers

04:25

I habitually wait until they’ve started scooping the protein to ask for double

04:25

Life hack

Also, ask for half Chicken half steak for more protein

04:31

But it's a cheat for meal for me

Have you gone to the one on R*t

04:37

I have not been in town for awhile

04:37

Damn ig it sorta is but im certainly not as strict as you

7k

Have you gone to the one on R*t

Haha, I go to the one on A##y T###l and sometimes the one on B########d, where is the one on R######t? (edited)

1

05:02

Ohhh, is that by the Trader Joes? (edited)

Yes lol

05:07

A##y T###l so real

It's so sureal to see hometown street names on discord, also idc about redacting locations in here, if you're cool with it

Ok cool

05:26

Idc either was just doing it in case

Nice

@Brother Spire u gym bro?

Yup (edited)

yay

3

How is that a life hack they just put one on

385lb hip thrusts today

(edited)

im so excited for the gigachad ark to continue now that im back

1

You on the bulk?

Since when can guest see this channel

Less than 2 full weeks since starting regular gym routine and i feel noticeably better. Better mood, more energy, not even aching as badly

17:46

Really nice

SilverEyes

Since when can guest see this channel

just the gym ones

eepy Joe

Less than 2 full weeks since starting regular gym routine and i feel noticeably better. Better mood, more energy, not even aching as badly

amazing to hear

17:46

things really change quickly

1

Bróðir Riceland

just the gym ones

Ah nice

eepy Joe

Less than 2 full weeks since starting regular gym routine and i feel noticeably better. Better mood, more energy, not even aching as badly

So proud

keep at it man!!!

1

SilverEyes

Since when can guest see this channel

Since I add them

Only specific guests can

It’s so painful, my overhead press went from 24.5 to 19.5 my bench from 77.5 to 65 and it’s like that for every exercise

08:48

I need moral gym bro support

08:48

And my physique represents it too

08:49

Ik muscle memory and it’ll be back within a month or so but still it sucks

Dude, you got this, regains are soooo much quicker than original gains! You’ll be back in no time

The feeling when the weight doesn’t feel heavy but it just doesn’t move

I Hope that starting creatin again will help too

09:06

Also i don’t like Training in the morning

09:06

First time doing it and I don’t like it

09:08

Graph moment

09:12

On flies it’s also -10kg

Gebrüder Zippie

I Hope that starting creatin again will help too

bro you had creatine the whole trip (edited)

snugglebugaj

bro you had creatine the whole trip (edited)

Yea but I didn’t take it troll

there was no reason not to

snugglebugaj

there was no reason not to

There also wasn’t really a reason to take it

18:15

It’s not like I worked out

it’s cheap, no reason not to take it, and now it’s gonna take a while to saturate your muscles again

2

On the other side that one tasted like shit

Have been off creatine for like half a year now

18:57

I just keep forgoring to take it

He forgor

snugglebugaj

it’s cheap, no reason not to take it, and now it’s gonna take a while to saturate your muscles again

It also has cognitive benefits

_m_o_t_h_r_a_

It also has cognitive benefits

My brain doesn’t need to be working for me to be smart in the us

19:07

Creatine has cognitive benefits? Damn

Creatine has lots of benefits

19:09

Sport also has LOTS of benefits

Gebrüder Zippie

My brain doesn’t need to be working for me to be smart in the us

Master race?

_m_o_t_h_r_a_

Master race?

Exactly Germany are just built different mdma

German nationalism oh no

To be fair it doesn’t take much when ur average person speaks 0.7 languages

19:29

(Real statistic)

Gebrüder Zippie

To be fair it doesn’t take much when ur average person speaks 0.7 languages

How smart is the average lederhosen wearing accordion player tho?

19:46

Or is your answer “Bavaria isn’t Germany”

Bavaria isn’t Germany but also we on average speak >1 language

19:47

Even if u include Bavaria

I speak python, Java, go, Scalia, kotlin, JavaScript, C, and Haskell mdma

_m_o_t_h_r_a_

I speak python, Java, go, Scalia, kotlin, JavaScript, C, and Haskell mdma

based, doesn’t even speak English

19:50

Only programming languages

19:50

True iron moment

true;

Started doing seated cable rows for back. Any other exercises for back that arent squats? Trying to avoid them for now because of previous back injury and hoping that building some additional strength before trying squats will give me a bit of breathing room from possibly aggravating that (edited)

eepy Joe

Started doing seated cable rows for back. Any other exercises for back that arent squats? Trying to avoid them for now because of previous back injury and hoping that building some additional strength before trying squats will give me a bit of breathing room from possibly aggravating that (edited)

squats isnt really a back exercise....

15:21

or at all lol, more glutes and quads

15:22

but also lat pulldowns are great, pull ups/assisted pullups are great, and a wide row for upper back

Tldr im rarted

15:22

Any recommendations for especially lower back?

Romanian or straight legged deadlifts are great for lower back

15:23

But working out lower back is kind of an advanced level as it’s easily injured without proper training

15:24

I would recommend adding lat pull-down and some sort of row to your back day

Lat pulldown looks like a great exercise, will definitely add this

Brother YoMo

But working out lower back is kind of an advanced level as it’s easily injured without proper training

can confirm :P

15:40

you cant train it the way you do other muscles as you will hurt something :P

By that i assume you mean not repping until you can't anymore vaguely speaking? (edited)

eepy Joe

By that i assume you mean not repping until you can't anymore vaguely speaking? (edited)

not really but you dont take it thru its full range of motion as that MURDERS it

15:52

i did that for a while and then i had back pain for a long time

15:53

same way you always keep a strait back

15:53

and otherwise its really bad

15:53

since the lower back has the job of keeping the back strait

Ah i see. Would not have guessed that but it makes sense

Gebrüder Zippie

squats isnt really a back exercise....

This is true, however they do put a ton of load on the spinal erectors and other back muscles, especially if doing them on a low bar position.

17:32

+1 to pull downs for the back. I also favor one arm rows on a bench, and pull ups.

17:33

If you have access to an assisted pull up machine that is great for slowly working until you can use body weight

17:34

Bands also work (wrap around bar and loop around foot) but it not a consistent amount of assistance as you go up and down

17:34

That is how I got to being able to do body weight pull ups though—it definitely works

https://youtu.be/VKlUdW40k5c

Meditations for the anxious mind

gym bros

Gebrüder Zippie

squats isnt really a back exercise....

He means deadlifts

Do ya'll work out w or w/o music?

w 100%

Always with music

death grips

w/o sounds vile

15:52

you then realize everyone else is in their own little headspace too tho which is comforting if you have gym anxiety

eepy Joe

Do ya'll work out w or w/o music?

its cheating

15:59

but yea because the gym plays music

15:59

but I usually work out to like AFX or other ambient music

16:00

Because my playlist there is to much variety for working out

I just kinda stare at the wall or watch financial news (tvs in there are muted though)

my main playlist named "playlist 1" is this: one minute I am like I was a highwayman next im like Hello Goodbye!! (edited)

eepy Joe

Do ya'll work out w or w/o music?

With music.

16:11

Technical Death metal is my current genre

16:11

Used to listen to a lot of death metal

1

eepy Joe

I just kinda stare at the wall or watch financial news (tvs in there are muted though)

Do not watch news, it shrinks your brain, and your balls (edited)

Jokes on you guys im gonna dump all my money into the stocks they hype up and ill create value and print money

16:16

Nah i just cant change the channel

eepy Joe

Nah i just cant change the channel

TVs are one of the cringy parts of commercial gyms :/

Yeah

16:20

The one that gets me more is when people just drop weights

16:21

Like, yeah, I get it, you pick up big thing. Ooohhhh Doesn't make up for the fragile ego you clearly have to be doing that every single set on every machine

16:22

Like its one thing you just lose grip or give out, totally get it. Actually makes me laugh when it so frequent though

Powerlifters being annoying can sometimes help them with PRs though tbf

16:22

But i agree its annoying

Is there utility to doing that?

I don’t know if there’s proof of it but it may be the result of getting really amped up

16:24

Which is beneficial in its own right

That's fair

With the correct music I swear I’m stronger

16:27

It makes a difference I’m not just coping

Seems a lot of its a mental game. That strength was within you all along, just needed a little hype to get that extra 1%

(edited)

So true!!!!

16:30

Some people opt to throw weight downwards which is a little excessive

16:32

but yes mentality is so important

Literally can’t have a good workout without music mdma

18:21

Fully moved from spotify to soundcloud, like holy hell theres so many bangers and autistic earhype on soundcloud while spotify has the basic ahh songs and like barely any remixes

18:22

Just wish discord had a soundcloud connections thingy so it would show songs

https://discord.soundcloud.com/

The official emerging music bot of SoundCloud.

Discover independent artists and play select tracks from your library.

Brother Nekramite

Fully moved from spotify to soundcloud, like holy hell theres so many bangers and autistic earhype on soundcloud while spotify has the basic ahh songs and like barely any remixes

Omg based sound cloud enjoyer

eepy Joe

Like its one thing you just lose grip or give out, totally get it. Actually makes me laugh when it so frequent though

Dropping weights saves energy. For example when deadlifting for purpose of strength (not so much hypertrophy) I do not try to control the descent, which saves energy for the next rep. But not all gyms are like that, and imo you should not be making a scene. If you’re getting hyped for a new PR go for it but it doesn’t need to be every set lol

22:54

Dropping weight on a machine = lmao whut

22:54

No need to slam the fuck out of the cable machine

Gebrüder Zippie

It makes a difference I’m not just coping

It does. Psychology can be +/-10% strength at least I reckon

On a lat pull down what percentage is meant to be working your back and bicep? Because it’s like 80% bicep even with a wide grip

It’s also just an equipment issue, if your gym has a nice platform dropping weights doesn’t bother anyone (edited)

Brother Spire

On a lat pull down what percentage is meant to be working your back and bicep? Because it’s like 80% bicep even with a wide grip

https://youtube.com/shorts/Ry2QHUHLMZ0?feature=share This advice is good if it’s hard to make a mind muscle connection to your lats. I also recommend doing a warmup with lighter weight 15-20 reps with this in mind to feel it in your lats

TylerPath

Feel your biceps on Lat pulldown? Do THIS

03:40

Once you start to make that mind muscle connection, don’t worry about focusing on your elbows, that will come naturally

I see thank you yomo

https://youtube.com/shorts/khCBUXrpt0M?feature=share

Joaq04

Happens all the time

#olympicweightlifting #shorts #bruhmoment @C...

08:54

Sometimes we need a Clarence

Brother Spire

On a lat pull down what percentage is meant to be working your back and bicep? Because it’s like 80% bicep even with a wide grip

I didn’t feel my lats for the first year when doing lat pulldowns so don’t sweat it xd

lmao really? hahaha

The back is super hard to feel especially due to the fact that a lot of people will struggle with their forearms

15:51

When starting out anyway

so depressing, I want a nice back more than any other muscle group

Brother Spire

so depressing, I want a nice back more than any other muscle group

Same but at the start I could barely train it bc of missing forearms

16:22

I could only hang for like 2-3 sec from a bar

lmao

Not literally missing forearms but just wayyyy too weak forearms

right, so should I use a closer grip on a pulldown to train forearms? (edited)

Brother Spire

right, so should I use a closer grip on a pulldown to train forearms? (edited)

Just doing them at a weight that feels right will train forearms

16:41

You can „cheat“ and use lifting straps but imo it’s not worth it for beginners

16:42

Especially since your trying to also get bigger forearms

16:42

You can also train them outside of it but imo it’s not really worth it and they will just grow over time

makes sense

Gebrüder Zippie

With the correct music I swear I’m stronger

same here, my workout music basically consists out of anime openings and anime fight music

Brother Dielo

same here, my workout music basically consists out of anime openings and anime fight music

Baseddd

20:41

Linked horizon hiiits in the gym

Bleach music on top

20:41

All though lately I have a lot of the Arcane soundtrack in there as well, that shit slaps (edited)

Used my lunch break to go to gym and do core exercises. Never again catflushed_help

eepy Joe

Used my lunch break to go to gym and do core exercises. Never again catflushed_help

Yeah… that sounds miserable lol

Am currently at the last 2 sets of my fuck my shit up bro workout

15:47

Combining 2 workouts into one

15:47

10 exercises each 3 sets with one 4 set exercise (edited)

15:47

Im 2.5h deep

15:47

Dying rn

15:50

My body isn’t even really getting a pump anymore bc of 0 energy

15:56

The official I want death now workout

10 exercises per session doom

1

16:00

I would spontaneously combust

Bróðir Riceland

10 exercises per session doom

Yep it’s prob one of 1-2 maybe 3 workouts I’ll be doing in Berlin so I just did basically both my chest and arm workout in one session

16:08

Was potentially planning on adding my back workout too but I’m dead lol so now imma head back and make some food

16:14

Also Jesus my hands are not used to this level of abuse anymore

16:15

They are just pain

Wow

20:13

I think i do 6 (8 if i do chinups and dips) but 6 alone takes me like 75 minutes

7k

I think i do 6 (8 if i do chinups and dips) but 6 alone takes me like 75 minutes

Yep was there for a while lel

20:23

I end up having roughly 5min per exercise including the breaks so prob like 1-2min working set and 3-4min rest

Yes

20:43

3+ minute resting time makes time fly

Yes but I don’t really care about that

Not sure if placebo, but after a few weeks of semi-regular back exercises, significantly less back pain frog

eepy Joe

Not sure if placebo, but after a few weeks of semi-regular back exercises, significantly less back pain frog

Yay

Ik its nothing crazy but im still very proud of the progress and want to share Just did an 11:00 mile frog

Let's fucking goooo, new pr?

In the last year yeah. Think my pr is like a 9:30ish although idr anymore

https://youtube.com/shorts/0qKTjOOD8IA?feature=share

Sean Nalewanyj Shorts

Don't Make This Gym Mistake ❌ (Spotter Fail!)

Luv this guy

1

Just lied my ass off to get a trial training in Berlin

Gebrüder Zippie

Just lied my ass off to get a trial training in Berlin

I stopped taking Creatine (forgot to reorder) and lost 2kg in a week. Kinda crazy how much water it keeps in your muscles.

_m_o_t_h_r_a_

I stopped taking Creatine (forgot to reorder) and lost 2kg in a week. Kinda crazy how much water it keeps in your muscles.

Yep!

19:51

You also blow up so much when u hop back on

19:51

Also leg Training at 27C is not very fun

19:51

I think my shirt is min 50% sweat by weight rn

depends also on humidity

19:51

if high even worse

brother terbin

if high even worse

It’s a gym…. There are a lot of sweaty guys making the humidity really high too

yea and it's like 30 degrees centigrade outside

19:52

aircondition?

brother terbin

aircondition?

Nope

damn

19:53

sweatbox

The towel

detox

Lel yep

19:53

Feels like a sauna only that I’m moving 240kg lel

you are not 240kg

19:56

ever

19:56

I weighed myself today 106kg (edited)

19:57

on an industrial weight

brother terbin

you are not 240kg

Ah no, I’m moving 240kg on legpress

19:58

(One of these mfs)

oh man

20:00

I did a study at my university at some point

20:00

with that tool

20:00

taking muscle samples

20:00

before starting training

20:00

and at the end

20:00

have to find the results

20:01

I think I pushed 260kg at the end with ease

20:01

but not sure

20:01

and not sure if thats a lot

That’s pretty impressive ngl

i'm a big fucker

20:02

what was interesting

20:02

was the change in muscle fiber

20:02

was the institue of sports

20:02

really got to find the results

Yep, when I started the gym I could alr do more then a lot of my gym bros bc I’ve been biking up a hill with 115kg

20:02

yea thing is

20:02

when I went to the real gym

20:02

I

20:02

always

20:02

skipped

20:02

leg

20:02

day

Yep same lol

20:03

If u alr got pretty decent legs y train them Copege

20:03

tanaxis moment

lol

20:05

But I feel like I just dumped a bucket of salt water on my head

20:06

I think there is one dry spot left around my hips on my shirt lel

yea definitely hydrate

20:06

watching what we do in the shadows

brother terbin

yea and it's like 30 degrees centigrade outside

You can guess y I’m at the gym so late lel

:)

I was at a brand new gym in Germany and they installed a huge central heat pump system

20:21

but no a/c

20:21

fail

cant a heat pump also work as an a/c (edited)

apparently not this one

lel trolled

Brother leijurv

cant a heat pump also work as an a/c (edited)

yes

Air conditioning??

04:58

Just open the windows

yea not using air condition here

Jomen de är ju sant

veldi sant

Bröther öats

Click to see attachment 🖼️

What language is this lol

svenska

lenguage MAMADISIMO

17:20

The leg day we didn’t ask for but the leg day we needed

18:27

Was today

SilverEyes

Was today

Go get it

was good

If ur shirt doesn’t look like this after gym, are you really going to the gym?

Did you bust mid set

7k

Did you bust mid set

Yes

1

1

1

21:32

I think my whole body did tbh

(They are not cum)

22:20

Good that wouldn’t be optimal

its sweat

“sweat”

If you don’t leave the gym covered in cum you did not go to the gym

so true

Брат Bird

If you don’t leave the gym covered in cum you did not go to the gym

My bros at the gym help with that

Anyone else get kinda demotivated when some 55yr old grandad is lifting quite a lot more than you?

Its worse when the person is younger than me rolling_eyes_cat_BOLD

3

imo its so much worse if they are younger

11:30

if they are older and they are lifting that much its bc they have been doing it for 20 years which i can respect

1

11:30

and if they are younger i just cope that im not lifting for strength

Brother Spire

Anyone else get kinda demotivated when some 55yr old grandad is lifting quite a lot more than you?

No bc Dad strength

My Bizeps dent is getting more and more pronounced sweat

20:56

(It’s the separation between the long/short head I think, just weird I only really have it on my right arm)

Fucking nice, the shoulders looking great too

Brother Spire

Fucking nice, the shoulders looking great too

thx :) (to be fair i have a wild arm pump in the pic)

22:46

not super representative of normal

Looks great nonetheless

1

Nutritionmasons, my daily schedule is all over the place and significantly shifted and reduced my meals. The average day im maxxing at like 1200 calories. Is this something that would be especially negative for my longterm health?

Youre likely nutrient deficient so yes probably

make sure to multivitaminmaxx

Brother leijurv

make sure to multivitaminmaxx

I’m no longer against hair loss meds or multivitamins

eepy Joe

Nutritionmasons, my daily schedule is all over the place and significantly shifted and reduced my meals. The average day im maxxing at like 1200 calories. Is this something that would be especially negative for my longterm health?

Yes, you should likely get between 2-3k cal a day depending on activity level/weight loss/gain goals

3k is a bit much, but 2400 is the probably the max you want if you’re very active. I’ve done hyper low caloric deficit diets before. They certainly aren’t good for longevity and they are very hard to maintain. Likewise, if you’re looking to cut, loosing too much weight at a time might increase your odds at having loose skin. The recommendation for weight loss is 1-2 lbs a week, and I would recommend finding a free calorie tracking app to see what they recommend with your goals and current weight.

23:09

The other difficulty of a 1k calorie diet is that it’s almost impossible to actually maintain. Cheating on the diet almost always occurs, often eating back the lost calories of the week

Brother YoMo

3k is a bit much, but 2400 is the probably the max you want if you’re very active. I’ve done hyper low caloric deficit diets before. They certainly aren’t good for longevity and they are very hard to maintain. Likewise, if you’re looking to cut, loosing too much weight at a time might increase your odds at having loose skin. The recommendation for weight loss is 1-2 lbs a week, and I would recommend finding a free calorie tracking app to see what they recommend with your goals and current weight.

Everything here is on point! 2k was what i was eating at the end of my cut and it was horrible. You just feel horrible and sluggish, your brain even gets fucked. This was with a very optimised diet doing everything I could to be on point but I’m never doing that again. I’m eating around 3200 right now and a feel amaaaazing.

23:39

I’m pretty heavy though so 3200 is excessive for most people

Yeeee I weigh around 87kg and eating 3k calories is active maintenance with how much exercise I do regularly

Bróðir Riceland

Everything here is on point! 2k was what i was eating at the end of my cut and it was horrible. You just feel horrible and sluggish, your brain even gets fucked. This was with a very optimised diet doing everything I could to be on point but I’m never doing that again. I’m eating around 3200 right now and a feel amaaaazing.

I was down to 1800 call at the end of the last one, and boy did it suck

14:20

Yomos advice is

Brain feels kinda foggy often. Wonder if there is a connection here

14:40

Pretty much just run on caffeine and sugar half the time so i suppose that goes without saying

14:44

Tbh like 1/4-5 of my daily caloric intake is coffee-related catflushed_help

eepy Joe

Tbh like 1/4-5 of my daily caloric intake is coffee-related catflushed_help

00:08

I assume you use a lot of milk/sugar?

00:09

If you can convince yourself to like straight black coffee that’s a huge reduction you can spend on other more filling things (edited)

00:10

I use an aero press and just drink it straight. If you get good beans it tastes very good

Shit beans 3:

00:11

But yeah i recognize that is bad lel

i put milk in it, it tastes ok black but man does milk improve it (edited)

10:28

but only a little bit if i make normal coffee

10:28

but my fav is latte machiatto

Espresso macchiato is the best

14:29

Shot off espresso plus a spoonful of milk foam

14:31

finally hit 180 lbs (81.6kg)! And still almost as lean as 170

14:32

That’s been 30 lbs (13.5kg) in 3 years

14:33

At some point I will surely hit the end, and cut, but so far so good. Slow and steady

looking for a gym nearby, and this is the closest

https://westwood.ie/gym-zones/body-sculpting

Tone Up - Tone Your Body - Muscle Toning Programmes - Free Trial

Gyms, swimming pools, 4,500 free fitness classes, fitness plans and free personal training. Try our health clubs and gyms. Get Free 4-Day Trial Membership

1

Kg math hard wtf

16:47

Also low res face reveal

1

Nice n easy

_m_o_t_h_r_a_

Nice n easy

no offence but u do 60 kg bench?

_m_o_t_h_r_a_

Kg math hard wtf

also kg is so much easier, each plate is 20 kg

18:43

not 45, 45 is so much harder to add together lol

Gebrüder Zippie

no offence but u do 60 kg bench?

it was easy workout, but yes my bench is weakest lift (edited)

so u do one plate?

I'm travelling so probably 6/10 effort

ahh

Gebrüder Zippie

so u do one plate?

yes

1

what is OHP?

my bench one rep max is around 155lbs (edited)

1

Gebrüder Zippie

what is OHP?

overhead press standing

ah

18:46

last time i had chest day i did 80kg for 8 reps

Gebrüder Zippie

last time i had chest day i did 80kg for 8 reps

badass

i cant wait to sign up to a gym here in the new town i moved into

18:46

i just need to decide between a MC fit or a clever-fit (edited)

18:47

the mc fit is bigger but has like no mirrors the other one is smaller but covered in mirrors and has a based posing room

Gebrüder Zippie

last time i had chest day i did 80kg for 8 reps

the bench by far the lift I struggle most with doom

18:47

deadlifts and squats are decent, but I hate bench lol

i love bench lel

18:48

even tho i have no chest doom

18:48

my friends can do like 100kg and im just like Woow

ya

i never train deadlifts and squat even tho i def should lel

deadlift is my favorite lift, followed by squat

18:49

12+ rep squats make you see god

18:50

perhaps from hypoxia

18:50

but still

even tho i never trained it, i did 100kg for reps yesterday sunglasses_cat

not really to failure at all tho, i wonder how much i could do if i properly trained it (deadlift) (edited)

probably a lot more

18:51

the max I have ever done is 150kg for one rep

18:51

I likely am stronger than that now, but have not done low reps in a while

yeee i also have really good body levers

18:51

you just did 5 reps?

18:51

thats pretty low rep lol

my normal program is more hypertrophy focused, usually 8+ reps, some up to 15. because I'm travelling I'm just doing simple routine to maintain

ah

18:52

yeee i always aim for 8-12 reps

most recently romanian deadlifts with 2 second pause, 3 sets of 8

18:53

and 8-10 really, and adding a few lbs when I reach 10,10,10

18:54

100 kg

18:54

today was really very easy lol

18:54

no need to get walloped while jet lagged

1

I just do chest press doom

I love the chest press

21:25

but the bench press is also a good exersice

_m_o_t_h_r_a_

my bench one rep max is around 155lbs (edited)

My bench is my strongest lift and same

_m_o_t_h_r_a_

12+ rep squats make you see god

Aw hell nah

Brother Spire

I love the chest press

Chest press machine you mean?

11:52

Or dumbbell?

My bench pr is 100kg and reps are like 75kg for 12 but due to work and being overall busy I haven’t been able to get to the gym and feeling like I’ve fallen off lul

12:02

Bulking still tho, have gotten alotta fatter but also bigger, looking through some old pics I was at such a low bf% that when I look at them now I feel concerned

Deadlifts are nice, but have fucked me over so hard before lmao

_m_o_t_h_r_a_

Chest press machine you mean?

Dumble is what I meant but the machine ain’t bad too I just don’t use it often at all

13:50

Isn’t it called a chest press? Or a different variation of the bench press?

I did a 100% totally voluntary morning jog at 6:30 am. With the Nice temp og 5 degrees celsius

Avarage mandatory military service moment LMFAO

_m_o_t_h_r_a_

Chest press machine you mean?

That is what i meant

19:03

I much prefer going to failure on that, and since im a pretty casual lifter im a believer in doing movements that don’t make me dread going back

7k

I much prefer going to failure on that, and since im a pretty casual lifter im a believer in doing movements that don’t make me dread going back

Ya failing on bench is not pleasant, even with a spotter

As long as you’re being physically active in a way that you enjoy

13:19

13:22

Last one is Romanian deadlift

Did another 6:30am run today

Nice

@Gebrüder Zippie what creatine should I buy

snugglebugaj

@Gebrüder Zippie what creatine should I buy

Whatever is cheap and try to find something that doesn’t taste like shit

Also Creatine monohydrate, it’s the cheapest and most studied form.

Gebrüder Zippie

Whatever is cheap and try to find something that doesn’t taste like shit

you know what tastes like shit and what doesn't taste like that, that's why im asking you

I really don’t lol

08:17

I buy some rando German brand but it only tastes ok

08:17

But every time I buy a different one

snugglebugaj

you know what tastes like shit and what doesn't taste like that, that's why im asking you

This is what I get. Cheap and mixes easily (edited)

_m_o_t_h_r_a_

This is what I get. Cheap and mixes easily (edited)

35$ is cheap???

11:05

Damn…

It’s for a kg.

11:09

200 servings.

_m_o_t_h_r_a_

200 servings.

Yeee in Europe I usually pay 20-25 per kg

Reeeeeeeeee

Gebrüder Zippie

Yeee in Europe I usually pay 20-25 per kg

i spend like 75 usd every 1-2 months

00:16

idk

00:16

seems to be about same price as mothra

00:17

with VAT

00:17

idk if it has vat or not

00:17

the price moves around a bit

Brother Bleh is a gym bro :O

_m_o_t_h_r_a_

This is what I get. Cheap and mixes easily (edited)

just ordered it

1

Got dumped last week

18:14

Gym arcccc incoming

18:14

We are so back

Bróðir Riceland

Got dumped last week

really? Man that sucks

Bróðir Riceland

Got dumped last week

Shit I’m sorry bro

20:09

Polish deadlift bars don’t fuck around

20:09

120kg x5,5,5

back up to pressing 45lb dumb bells yay

_m_o_t_h_r_a_

120kg x5,5,5

Niceeeee

02:15

I pulled 130 today after not deadlifting for moonths

02:16

I got some breakup strength lmao

02:17

I’m also very heavy now, that doesn’t hurt meow_cheer

Bróðir Riceland

I got some breakup strength lmao

Nyoooo what happened? pleading_face_BOLD

snugglebugaj

back up to pressing 45lb dumb bells yay

badass

Bróðir Riceland

I got some breakup strength lmao

it's a real thing

Bröther öats

Brother Bleh is a gym bro :O

no its just good while losing weight

Smibling bleh

no its just good while losing weight

it’s good always

_m_o_t_h_r_a_

it’s good always

It’s fire

10:13

Idk I’ve noticed I don’t lose as much muscle while going anorexic diet

10:13

Sit on puter all day

10:13

Take meth

10:13

Don’t eat

@Brother Entropy irl?

️

starting to take creatine is the biggest ego boost I’ve ever had

10:53

Progression is like 3 times quicker

Brother Spire

Progression is like 3 times quicker

lol that won’t last long. It has a small but measurable effect.

10:54

Maybe when first going on

I guess so

Don’t forget expect it to cause significant large gains. It’s probably psychological.

I’ve also progressed more in 2 months than I had done in 4 before

10:55

But I’ve also started to go 6 times a week

Brother Spire

But I’ve also started to go 6 times a week

Probably a bigger factor. Creatine does have an effect but it’s dominated by effects of training,diet, sleep

Makes sense I guess

10:57

The summer holiday also had my sleeping schedule fucked

Brother Spire

The summer holiday also had my sleeping schedule fucked

Yep, creatin has a massive visual effect tho

1

11:28

You gain like 3kg of muscle (water weight stored in the muscle)

Gebrüder Zippie

Nyoooo what happened? pleading_face_BOLD

Just got dumped out of absolutely nowhere after 7 months

3

13:33

Sucks but I’m getting over it

13:34

Also been out of the gym pretty much whole time we’ve been together bc of injuries and lack of motivation

13:34

So I’m happy to go on a crazy gym arc now

That sucks pleading_face_BOLD

good tho that ur channeling it in a positive way

13:35

I signed up to a new gym in the city I moved to so my gym arc can FINALLY continue

13:35

After like 1/2 a year of not doing much :(

13:35

Just way too busy atm rolling_eyes_cat_BOLD

Shit that sucks

13:36

Let’s go crazy and post some prs

13:38

Hopefully I actually have time on top of Uni

13:41

Compared to my peak, I look like shit atm

13:42

At least body wise, my face has improved greatly thru the beard (although I need a haircut which I’m doing to today)

13:46

Also gonna start taking creatin again so hopefully that helps

13:52

Loading phase 10g a day lets gooo

Holy shit 10g

Brother Spire

Holy shit 10g

Yeee loading phase, i haven’t taken it in a month so I have none in my system and to jump start it I’m taking 10g a day for 1-2weeks

14:58

To get to full saturation quicker and then cruise with 5g a day

Can confirm, loading phases work, but creatine’s main use is for increasing stamina for longer workouts (45 min+)

Bro my workouts never last less then 1.5h lol

15:20

I’ve been here for 45min and I’m only half way

Saaaame

Brother YoMo

Can confirm, loading phases work, but creatine’s main use is for increasing stamina for longer workouts (45 min+)

Dude the main use of creatine is getting bigger muscles right away

16:11

Don’t care about the other effects mdma

1

Hahahaha

16:12

So true brother Riceland

_m_o_t_h_r_a_

@Brother Entropy irl?

️

Ayooo my new gym has a posing room

Damn thats a nice perk

Brother Entropy

I'm sowwwy

creatine arrived

21:54

should I just mix it with water

snugglebugaj

should I just mix it with water

I use juice

21:55

I know some people put it in their pre work out too

21:55

if you use that

snugglebugaj

should I just mix it with water

It’s grainy and disgusting if you mix it with something

21:57

I just scoop it in my mouth and wash it down with a sip of water

what? really/

By far the best way imo

what kinda creatine do you buy? (edited)

Any other way I just hate taking it and I don’t do it consistently

I find it very flavourless

Just normal creatine monohydrate non flavoured and not micronised

damn same

Yeah it’s flavourless but it’s not water soluble

21:58

So it makes your drink grainy

have yuo tried putting in tea?

Which is disgusto

or juice?

Shut up

21:59

You are so british jeeesus

21:59

In tea???

I've done that before

But yeah I’ve tried pretty much everything over the last 2 years

damn

If I were to mix it in anything it would be something really thick so you don’t feel the grainyness and it doesn’t sink to the bottom

I actually enjoy taking protein shakes a lot less

Bróðir Riceland

If I were to mix it in anything it would be something really thick so you don’t feel the grainyness and it doesn’t sink to the bottom

ok this is kinda true some skins to the bottom but it's one sip bro

22:01

and it's not THAT much

Yeah but just scoop it in your mouth

22:01

Then the whole thing is just one sip

I guess

22:02

have you ever had to take medicine which you mix with water?

22:02

that's 100x worse

Uh no I don’t think I have

22:03

Doesn’t sound good

it'sl like throwing aggregate in the water

Im with rice, just throw a scoop in ur mouth and a sip of water

23:04

Putting it into a protein shake and some frozen fruit and grinding it up is good too bc it’s more a slushy then anything

Does creatine’s effect on the water content in the muscles make you look more buff or more fat?

Bröther öats

Does creatine’s effect on the water content in the muscles make you look more buff or more fat?

Creatine stimulates atp production, atp is stored in your muscles with a buuuunch of water (similar to how muscles store carbs). so 1 gram of atp is stored with 10 grams of water or something lika that. This is only in your muscles so you look buff as fuck and not fatter at all

00:41

just googled it and im wrong lmao mdma

00:42

creatine makes adp witch converts to atp during exercise (edited)

Scooping in the mouth is the way

_m_o_t_h_r_a_

This is what I get. Cheap and mixes easily (edited)

this has 0 taste which is based but doesnt come with a spoon and the retarded bag wont seal

05:33

how many teaspoons should I take per day

Google says 1 and a half

05:58

aka 5 grams

05:59

Loading phase is like 20 grams

06:00

(but I think loading phase is a myth from big pharma to use up more of ur creatine, but I’m probably wrong)

Brother Nekramite

(but I think loading phase is a myth from big pharma to use up more of ur creatine, but I’m probably wrong)

It’s real but kinda a waste… you either do a 1-2week loading phase where you go thru significantly more, or u just take 5g a day from the start and don’t waste it since ur gonna be taking it for a while anyway

snugglebugaj

this has 0 taste which is based but doesnt come with a spoon and the retarded bag wont seal

it does come with a spoon, it's just buried deep inside mdma

at least mine was

snugglebugaj

how many teaspoons should I take per day

I use a scale, 5g/day

is the spoon 5g

Brother Nekramite

(but I think loading phase is a myth from big pharma to use up more of ur creatine, but I’m probably wrong)

you can definitely do it if you want to see changes slightly faster, but the effect is long term anyway, so probably no point

snugglebugaj

is the spoon 5g

I don't remember lol

serving size is 5g

I'm in Poland so I can't check

It prob is

07:24

It would say on the package

Bróðir Riceland

creatine makes adp witch converts to atp during exercise (edited)

my understanding is that it donates a phosphate group to convert ADP -> ATP, which allows the used ADP to regenerate faster in the the energy-donating form of ATP during metabolism

07:28

https://en.wikipedia.org/wiki/Creatine_phosphate_shuttle

Creatine phosphate shuttle

The creatine phosphate shuttle is an intracellular energy shuttle which facilitates transport of high energy phosphate from muscle cell mitochondria to myofibrils. This is part of phosphocreatine metabolism. In mitochondria, Adenosine triphosphate (ATP) levels are very high as a result of glycolysis, TCA cycle, oxidative phosphorylation processe...

1

Brother Nekramite

Scooping in the mouth is the way

i tried this and it's dumb

03:54

i can just put this powder in whatever drink I want and not even be able to tell it's there

snugglebugaj

i can just put this powder in whatever drink I want and not even be able to tell it's there

this

^

23:52

I ordered chocolate mint flavor it’s coming tmrow

I look like a maniac here

15:15

But 140 for 3 reps running on only 300mg of caffeine and 3 hours of sleep doom

2 weeks without missing a day uwu

you can take rest days nooooo

If you hit legs once you get 2 rest days LMFAO

22:30

I hate hitting legs

Gebrüder Zippie

you can take rest days nooooo

i dont go on weekends

Do you do PPL?

Brother Spire

I hate hitting legs

i kind of like hitting legs now

Brother Spire

Do you do PPL?

yes

Nice

22:32

Hitting legs is all good until the next day doom

my legs feel mostly fine after

Damn

22:33

Nice

Then ur not doing legs right mdma

Led day is literally the light work light reaction day meme for me

Gebrüder Zippie

Then ur not doing legs right mdma

should I be doing more than 12 sets

Depends

22:34

What do u do?

22:34

But it’s less about the number of sets and more about intensity

22:36

Well it’s about both

I do like 12

This is my legs

Gebrüder Zippie

What do u do?

leg press, calf, leg curl, and the one where you kick not sure what it's called

22:37

leg extension

Gebrüder Zippie

This is my legs

No squats?

i also try to go as hard as possible

Basically what I do but I also train ass

Brother Spire

No squats?

I had backpain so I stopped and started doing leg press instead

22:38

Basically the same movement

Fair

22:38

I don’t like leg press though

But I rarely train legs anyway since they are oversized anyway and I bike a lot

I’m a little bitch and the worst thing after school is hitting legs

My old gym also didn’t really have safeties for squats sooo

Gebrüder Zippie

This is my legs

why single leg curl

22:39

dont want to show off your ass on the big curl machine?

Did you have a smith machine? I know some people use those for squats

Brother Spire

Did you have a smith machine? I know some people use those for squats

That’s not as good as free weight

Why?

snugglebugaj

dont want to show off your ass on the big curl machine?

I feel like it forces me to use less speed

how low do you squat

Still use the same machine just do one at a time

Brother Spire

Why?

U don’t train the stabilizers and if u fail the lift u don’t really have an escape

22:41

Idk tho it’s prob fine

Gebrüder Zippie

I feel like it forces me to use less speed

cringe tbh

I hate squatting though because I hate the feeling that you’re gonna fail

22:41

It’s so much worse than a bench too

snugglebugaj

cringe tbh

Meant momentum not speed

Since I go so much closer to failure on squats

good form on leg curls is beautifully painful

Brother Spire

I hate squatting though because I hate the feeling that you’re gonna fail

Kinda y I don’t do it lol

22:42

But like I said I barely train legs anyways lol

Fair enough

22:42

Push day on top

my upper body is so undersized vs lower anyway

I’m just slim in general

‍♂️

rip

22:44

im big in general but the years of biking to school means i got some beefy ass legs

22:44

and since i do bodybuilding and not weightlifting i dont really have a reason to train legs more

That’s sound very nice tbh

12x 1hour keyboard warrior high intensity 1x walk to fridge and eat

2

Gebrüder Zippie

This is my legs

No squats

02:12

This is fucked

I do squats for more reps 5x5 -7and leg press for 5x1-3 I feel like I can load on the leg press way easier and safer

02:20

But squats are awesome

Just got home, time to go Jim

Hopping back on creatin feels so good, my shoulders basically doubled it feels like lol

20:17

But bc I fucking burned my hand I couldn’t train back today :(

20:18

So I’m doing arms instead imp_cat

Gebrüder Zippie

But bc I fucking burned my hand I couldn’t train back today :(

you could still do reverse flyes on a machine

True but I decided not to sunglasses_cat

wtf after travel related bloat went away I lost 5 lbs on this trip.

16:44

Guess I wasn’t eating enough

16:45

Could be less water retention in muscles due to less training but I did work out several times…

16:45

Need to eat more

150kg deadlift today no gear

00:12

I need to buy myself a belt lmao

My new gym has a water jet massage thing

15:20

Also we back gamers

2

looking big, king

1

One of the guys i share a room with is the best in Norway when it comes to weight lifting in his weight class (edited)

holy shit i went so hard on leg extensions im stumbling

21:34

i almost need a cane to walk

posing room goes hard

snugglebugaj

holy shit i went so hard on leg extensions im stumbling

Jump and try to land on one foot

Bröther öats

posing room goes hard

Yeee it’s so based

Gebrüder Zippie

Also we back gamers

fuck yeah

17:40

I need to visit your gym when I come @Gebrüder Zippie

17:42

I'm running this program starting next week: https://www.barbellmedicine.com/shop/training-templates/strength/strengthlifting-ii-template/

Jordan Feigenbaum

Strengthlifting II Template - Barbell Medicine

The Strengthlifting II Template is designed for Trainees who want to focus on increasing strength in the strengthlifts, e.g. the squat.

17:42

(did not pay mdma

17:42

I will if I like it though

17:42

they deserve payment

_m_o_t_h_r_a_

I need to visit your gym when I come @Gebrüder Zippie

Yeeee!!!! My home town gym and my student city gym

17:55

IMO my home town gym hits different

I hate push pull legs

19:53

After a pull day my Bizeps is just useless

19:54

Had to go down 2kg and I can still barely do 6 reps

Gebrüder Zippie

After a pull day my Bizeps is just useless

Isnt that the point of a pull day mdma

1

Zippie’s over here doing Bi’s on Leg day

Brother YoMo

Zippie’s over here doing Bi’s on Leg day

No usually I do an arm day, just shoulder and Bizeps lol

Do you do four days a week?

Brother YoMo

Do you do four days a week?

I will answer this tomorrow less drunk

Gebrüder Zippie

I will answer this tomorrow less drunk

The answer is he lives in the gym doom

1

Brother YoMo

Do you do four days a week?

Normally like 4-6x a week

New program

Pro tip do not overtighten lifting belts

Yep..

16:52

Been there

Pretty much all the heavy lifting this program calls for belt will be interested

17:01

Have only occasionally used before

17:01

It’s definitely a skill that needs practice

_m_o_t_h_r_a_

Pro tip do not overtighten lifting belts

lmao thanks for that just got my belt today

22:43

im getting handicapped so hard by my grip strength in deadlifts

22:43

i cant hold 170

22:44

it just falls out of my fingertips

Should I start grappling or boxing? I’m split

boxinggggggg

01:01

im starting in 5 days lmao

Boxing 100%

Bróðir Riceland

it just falls out of my fingertips

Have you tried alternating grip?

02:42

Straps are also good

02:42

You shouldn’t be limited by grip on deadlift

Yeah i do alternating grip

02:53

Straps would help alot

02:54

But I feel like I’m cheating my grip strength progress by using them

I mean, with a hand injury, no one would blame you

Bróðir Riceland

But I feel like I’m cheating my grip strength progress by using them

Jerk off more mdma

Gebrüder Zippie

Jerk off more mdma

Very negative to your overall health I recommend everyone participates this month

SilverEyes

Very negative to your overall health I recommend everyone participates this month

Factually wrong

No

Unless you are regularly having sex jerking off is healthy for you

Overwhelming numbers show the opposite it’s a lie (edited)

11:14

Google disagrees

Bróðir Riceland

im starting in 5 days lmao

No way really?

Gebrüder Zippie

Google disagrees

fuck google

I really want to get into wrestling but boxing is more accessible here

11:23

Do you have any experience rice?

Gebrüder Zippie

Google disagrees

This is such a fucking lie i can’t believe people still listen to this awful advice

SilverEyes

fuck google

Excessive jerking off isn’t good but occasional is good for you 100%

How does masturbation damage health?

1

Can’t u get testicular cancer or some shit

Twice a month is optimal if you don’t have sex imo but this November it’s 0 (edited)

2

Gebrüder Zippie

Can’t u get testicular cancer or some shit

wrong!

11:24

there literally is no evidence of this

It just relieve stress and allows you to sleep better

Should I only have sex twice a month?

11:24

What

It literally is dem tremendously bad for health

Brother Spire

Should I only have sex twice a month?

No

Brother Spire

Should I only have sex twice a month?

Should I have sex?

Lmao

Gebrüder Zippie

It just relieve stress and allows you to sleep better

You think masturbating is a good way to relieve stress (edited)

11:24

Wow

Yeah…. Y wouldn’t it be lol

11:25

Dump some seratonin into your brain (edited)

Do you have any idea on how bad this is

Idk how to spell it lol

Silver why is it bad?

Brother Spire

Silver why is it bad?

This

11:25

What is the downside

I’m gonna write my bachelors thesis in this then send it to you in two years (edited)

lmao

Bullet points work

Hahahaha

11:26

But yeah what is the downside of masturbation? Please name one

Brother Spire

Silver why is it bad?

I’ll send convincing evidence when I get home

Alr

Gebrüder Zippie

But yeah what is the downside of masturbation? Please name one

This is such a joke it’s literally so bad

11:27

100 percent outweighs the benefits

Then tell me why

You need to stop being a coomer zippie

11:27

Now

If it’s so bad

Gebrüder Zippie

If it’s so bad

Well it’s a common lie on google that “it’s good for you” or it saves you from cancer is a common lie that has no grounding

11:28

There is literally no evidence that it will help you not get cancer

Why is it differentl than having sex?

11:28

Health wise

Oh boy

Brother Spire

No way really?

Im doing a beginner class yeah

1

It’s 2 gorbillion percent different

11:28

The neural pathways are completely changed

Masturbating is based

Lmao

Stop the nonsense

I agree

11:29

Its only bad if done excessively

Yeahhhh

Bróðir Riceland

Masturbating is based

No stop ruining your life you need to stop

Silver just

because virgin

2

Brother C₂₄H₂₂O₆

Its only bad if done excessively

I agree but excessive is like twice a week

Brother C₂₄H₂₂O₆

Silver just

because virgin

There is a point to this

What

Huhhh

Brother C₂₄H₂₂O₆

Silver just

because virgin

You don’t know that

Uhhhh gamers I masturbate excessively

excessive is like 5 times a day

3

Lmaooo

According to silver

Brother C₂₄H₂₂O₆

excessive is like 5 times a day

Ok

11:30

You are insane

11:30

So I do it 4 times a day that’s ok

Yea

IMO excessive is >1-2 times a day

I’d say once a day is based

1

11:30

2x is ok

11:30

More than that is a bit much if it’s every day

What’d you do during quarantine? mdma

Lmao

Destroy dick December

Once a day is pretty often too cant lie

Every day you jerk off the number on the calander

You literally are excessively releasing dopamine without any neural basis of reason for you action it’s so bad for your mental and physical health it’s actually insane. Participate this November and you will see an overall positive in your health I promise because you all are coomers (edited)

No

So free dopamine is bad no matter what?

I tried

11:31

Same shit as before

Nahhhh I would just become uncontrollably horny

Made up science

Brother Spire

So free dopamine is bad no matter what?

YES!!

Brother Spire

So free dopamine is bad no matter what?

Be sad instead :D

Brother Spire

So free dopamine is bad no matter what?

Almost always is bad for you like coke or meth

Do you eat sugar ever?

I do

This guy just compared jerking off to coke or meth

SilverEyes

I do

Bad

It’s bad for me though

SilverEyes

Almost always is bad for you like coke or meth

Dude, why would pepsi be okay?

No

11:32

Excessive dopamine is bad

Brother C₂₄H₂₂O₆

Dude, why would pepsi be okay?

It’s not coke is better

You just said coke is bad

I don’t eat sugar like ever

If free dopamine is always bad than having sex with a condom would be bad

1

Instead I jerk off am I morally ok?

Since you didn’t achieve anything

Brother Spire

If free dopamine is always bad than having sex with a condom would be bad

You are actually retarded nvm I’m out

Alr

You completely ignored everything

Nice

how lol

I mean you have a lot to worry about before masturbation, sugar, microplastics, bad fat, weird chemicals in your food

I literally said the sequence of neural pathways is utterly different and yet you compare the two as if they are the same

How?

11:34

Do I gain+5 intelligence?

I wank once a year on the anniversary of 9-11, followed by a one-week fast and elective dental surgery that i specifically request no anesthetic for.

11:37

The sadness, hunger, and pain cancel out the un-earned dopamine.

Based

11:38

I couldn’t not jerk off/have sex for more then a week, I would be so fucking horny

11:38

Not healthy

11:38

Unless I am super busy then it works

Silver if you feel shit a sad after msstetbating that’s fine you’re different

11:38

But don’t tell other people that twice a month is limit

The post nut clarity hit silver different

Brother Spire

If free dopamine is always bad than having sex with a condom would be bad

Literally nobody saying it’s always bad you are strawmanning to weaken my position it’s clear

I feel the same if I masterbate or not

Then don’t do it

11:39

Simple as

Yea

Gebrüder Zippie

Not healthy

I hope you get the help you need

If you are depressed and alone before you nut, you'll still be depressed and alone while you're cleaning up.

Bromger Boomerang

If you are depressed and alone before you nut, you'll still be depressed and alone while you're cleaning up.

Hahaha

11:39

Based take

Continue being a coomer and destroy your life and any meaningful connection or love

What??? Lmao

Destroying?

11:40

You’re doing the same thing I just did by exaggerating

Yeah I’m for comedic effect but I’m also serious

11:40

It could have drastic effects for life

How is sleeping better and being less stressed and overall slightly more happy destroying my life?

If I have an addiction and do it 10 times a day then I am

Please explain

It’s actually sad how many people believe this lie when I get home I will hopefully red pill you guys

SilverEyes

Continue being a coomer and destroy your life and any meaningful connection or love

I love that silver is so deep on his side of this debate, like he really hates doodling the noodle. Makes the conversation actually interesting. (edited)

Lamp?

Lmao

11:41

It’s silver

11:42

I think silver would do good in pvg

11:42

Spread the word of no sex

1

11:42

Masturbation and sex b4 marriage is a sin!!!!

Gebrüder Zippie

Lmao

Lol. Oops. I just woke up. Random nicknames and my dyslexia don't go well together

Hahaha feel ya

11:43

Ahhhh this prof is so boring, I can’t listen/pay attention

11:43

It’s all shit I alr know

11:43

Why tf did I show up

Ask him about his position on masterbation

Lmao

We need an outside perspective

Im in a room with like 500 people in it

11:44

And I’m pretty sure I have Covid

11:45

Gebrüder Zippie

Im in a room with like 500 people in it

Well obviously you'll have to raise your hand to get his attention

Gebrüder Zippie

And I’m pretty sure I have Covid

(Just don’t Test and hope it gets better soon

)

Im at the gym gonna go work out

11:46

Bye

Gebrüder Zippie

(Just don’t Test and hope it gets better soon

)

I've heard that testing for covid increases your chance of getting diagnosed by more than 20%

11:46

Might even be closer to 100%

So true

11:47

But a lot of the symptoms match… and I’ve had it 4 times alr….

11:47

Just don’t test, just don’t test

Gebrüder Zippie

But a lot of the symptoms match… and I’ve had it 4 times alr….

You hang out with the wrong people.

I think in the last month 2/3rds of the people I interact with daily have been sick lmao, it’s doing the rounds rn

11:48

And prob every other cold is Covid

11:49

Just that no one tests anymore

11:53

The work in the gym is showing

1

11:53

I also finally finished cleaning up my room last night

11:53

After moving

And jerking off isn’t stopping me from makeing them gaiinnssss

Do you guys do shrugs on pull or push?

I don’t do shrugs mdma

12:09

It would be pull tho

Fair enough me neither

12:09

Ok ok

It’s the trap your training

12:10

Your „pulling“ the weight up

But I don’t dead lift so thought might be a good exercise to put in

Gebrüder Zippie

Your „pulling“ the weight up

Makes sense

Where do u guys train side delts tho if u do ppl

Get them gainz zippie! redpill

Gebrüder Zippie

Where do u guys train side delts tho if u do ppl

Wdym?

Brother Spire

But I don’t dead lift so thought might be a good exercise to put in

Ne neither, I don’t want super big upper traps tho, I want to still have a neck lol

Like push or pull?

Brother Spire

Wdym?

Side shoulder

12:11

Yeee

Push

Push or pull

Push is chest shoulder triceps right?

Yessss kinda, back shoulder is more pull then push since it doesn’t activated at all during push (edited)

Brother Nekramite

Get them gainz zippie! redpill

Damn I did not know that

Tbh tho it doesn’t really matter how you define your workouts, if it works it works

True I guess

12:14

This mf

12:14

Hard to see

12:15

Does nothing to push

12:15

It moves the arm back/down and to the side

Ok ok

For the rear delts, cables are so good

12:33

2x failure and its amazing

Gebrüder Zippie

I also finally finished cleaning up my room last night

This is the most healthy thing you’ve done in awhile I’m so proud of you

1

SilverEyes

This is the most healthy thing you’ve done in awhile I’m so proud of you

Lol? I just moved so I had most of my shit in boxes

13:38

My mental health is great

SilverEyes

This is the most healthy thing you’ve done in awhile I’m so proud of you

Cute sheep

Gebrüder Zippie

My mental health is great

Glad to hear

SilverEyes

Overwhelming numbers show the opposite it’s a lie (edited)

literally failed sex ed

1

Brother Spire

Silver why is it bad?

he's either trolling, or just a moron. I can hardly tell most of the time

1

Gebrüder Zippie

Ahhhh this prof is so boring, I can’t listen/pay attention

Linear algebra?

_m_o_t_h_r_a_

Linear algebra?

Nahhh math 1

16:35

Lol

16:35

We don’t have it split like that, we just have math 1-3

looks like a SUVAT equation

16:44

Don’t understand the rest

16:44

What does lambda mean?

Brother Spire

What does lambda mean?

It’s just Vektors

16:51

Representing functions of a strait line as a Vektor

16:52

Lambda is the scaler of the direction Vektor

Masterbation is a healthy tool if anything

1

No clue if my English translations are correct lol

Porn is unhealthy*

7k

Masterbation is a healthy tool if anything

We moved onto math mdma

Lol

16:53

My school only requires a 90% to maintain a 4.0

16:53

I learned yesterday

7k

Porn is unhealthy*

Ehhh yeah… but without it it no workey

16:53

WTF does it mean to have a 4.0

16:53

Here that is barely passing lol

16:53

You need 50% to get a 4.0

Highest possible grade point avg = 4.0 in america

Ah

We do everything weird here

16:54

Fahrenheit makes no sense if u use celsius etc..

Gebrüder Zippie

Ehhh yeah… but without it it no workey

This can be worked oj

16:57

On

Hmmm

16:59

But yeah that would be more healthy….

Porn is like cigarettes

Gebrüder Zippie

It’s just Vektors

Oh ok

7k

Porn is like cigarettes

Less unhealthy and cancer inducing…

But yeah

17:23

Prob even more addicting

Lol

17:32

Its def as if not more addicting

Erectile dysfunction is a real problem boykisser_cat

17:34

Only real problem with it right?

SilverEyes

Lamp?

What's up

Was an edit

silver send your essay already

Gebrüder Zippie

Only real problem with it right?

Yeah since it desensitizes your reward system, vs just masterbating you naturally only end up doing it every so often.. interest in even just viewing porn has a much faster cooldown imo

19:43

Viewing porn just bc you’re bored is definitely not healthy lol

If masturbation or porn are bad psychologically for you by all means don’t do them is my only advice

_m_o_t_h_r_a_

If masturbation or porn are bad psychologically for you by all means don’t do them is my only advice

Well if you get to the point where it's detrimental to your psychology, you might be beyond the point of being able to convince yourself not to. That's how addiction works.

Bromger Boomerang

Well if you get to the point where it's detrimental to your psychology, you might be beyond the point of being able to convince yourself not to. That's how addiction works.

Yes , I’m just pushing back against the logic that if some people have a problem with it, it is bad for everyone.

22:14

Besides us gays aren’t procreating anyways so what does it matter mdma

_m_o_t_h_r_a_

Besides us gays aren’t procreating anyways so what does it matter mdma

erm

_m_o_t_h_r_a_

Besides us gays aren’t procreating anyways so what does it matter mdma

So we shouldn’t care for the psychological well being?

04:09

Not to strawman lol

SilverEyes

So we shouldn’t care for the psychological well being?

I was straw manning your argument

SilverEyes

It’s actually sad how many people believe this lie when I get home I will hopefully red pill you guys

Still waiting for the lethal red pill rolling_eyes_cat_BOLD

Ahhhh my caffeine tolerance is so high, I’m so dead having only drank one coffee in the morning (edited)

16:52

I feel so weak

16:52

And tired

Could you go a day or two no caffeine

16:54

The day after that coffee will be great

17:08

No

17:08

Well technically I did yesterday but all I did was lay in bed with a hangover and sore throat

If I actually want to be productive I need coffee

17:16

Even tho I sleep super long lol

Try a day where you get up and go do a cardio event with no caffeine

I’ve never heard that advice, but that seems like good advice to me

1

I bike every day

20:33

Like 5min or so

20:33

But doesn’t really help lol, when I arrive at Uni I’m always tired and can’t really focus unless I drink coffee and at the gym today I had 0 energy

20:34

Altho that could also be due to the fact I was just sick lol

Gebrüder Zippie

But doesn’t really help lol, when I arrive at Uni I’m always tired and can’t really focus unless I drink coffee and at the gym today I had 0 energy

I feel like if you can somehow take a break from caffeine every other day that would help tremendously

23:22

The running thing was a big help for me but that may be more case to case

23:23

And using food for fuel before the gym rather than caffeine

7k

The running thing was a big help for me but that may be more case to case

To be fair, I bet you were doing more than 5 min of cardio

Yeah. 45 ish minutes on average id say

Ya, that fits the bill for what I would assume was effective

Squat makes it better club

17:08

SMIB

Did a 20 km march today with a 20 kg backpack

4

7k

Could you go a day or two no caffeine

Woah there partner.......

Did leg day yesterday and wow a leg pump be wild

13:55

13:56

Biker legs go brrrr (edited)

Sheeeeesh

Zippie looking massive

Gebrüder Zippie

Biker legs go brrrr (edited)

Off to go Jim

Just started doing deadlifts last week and alr +20kg

12:03

Starting my orm training

we gonna get strong gamers

13:16

At least in squat,dl and bench

13:16

Since I ain’t getting bigger from body building focused training

basedddddddd

Gebrüder Zippie

Just started doing deadlifts last week and alr +20kg

i hate flyes

01:17

i always feel it way more in my arm

reverse is fine though

snugglebugaj

i always feel it way more in my arm

shoulder positioning and keeping arms fully straight helps with this

02:25

also lowering weight and doing more reps really helps with figuring out form

Tuck your neck, arms straight, and neutral grip

02:26

Riceland is on point

02:26

Also, be careful with dumbbell flies, it’s the only serious injury I’ve ever had from lifting

02:26

Cables are goated (edited)

I have a machine in my gym that i use but i used to always do cables

Machines are pro as well

I feel so safe in my machine cathearthow

3

Brother YoMo

Also, be careful with dumbbell flies, it’s the only serious injury I’ve ever had from lifting

what happened :O

I was doing 75s waaaay too early and my shoulder gave out

oooooooffff

ah crap, is it better now?

Sort of, but my left upper trap still tries to take over for shoulder movements

02:30

I had to take 3 months from any shoulder related lifts (which is a lot)

yeah shoulders are easy to mess up, very scary

shoulder injuries scare me so bad

Ya, they are not fun

even though you are not working shoulders like 80% of upper body lifts include shoulders in some way

Hang from a bar and do rotator cuff stuff regularly

ive started hanging too

02:32

its awesome

Yay!

i feel like i get taller lmao

Hahaha, saaaame

i do them after every boxing practice

02:33

boxing has been awesome btw

02:33

it is soooooo fun

Based, I am actually jealous

02:33

You still on bags or have you sparred yet?

just bags and pads

02:34

but ill be sparring very soon

Dude, pads look like so much fun

they are

02:34

and they are more fun after every practice bc you always learn something new and fun

02:34

like a new punch or a new combo

That’s sooo cool

02:35

You’re gonna get sooo shredded so quick

yeah lmao im scared

02:35

trying to maintain my weight the best that i can

Ya dude, that’s real

i love being a heavy boy

02:36

dont want to give that up yet

Hahaha, it’s always the biggest internal battle, look like fight club brad Pitt or go beast mode

yeah lmao

02:38

im trying to stay between 210 and 220 until like april and then go crazy

do 2500 burpies

I just tried the calf raise machine legit for the first time this past weekend and theyre so sore bruh

Bróðir Riceland

just bags and pads

Damn I’ve been skipping a shit ton

08:25

But I guess some bags and pads too

Bróðir Riceland

im trying to stay between 210 and 220 until like april and then go crazy

Damn… 210-220kg is a big boy

Lmao

Bro is a tank

I always try to get as heavy as possible till christmas

Schedule opening up a lot, return to the gym imminent frog

I could do a mean bulk hmmm

14:55

But that sounds expensive and this morning I had 20€ in my bank account mdma

14:55

And I get more money on the first

Kinda where im at rn. Gonna have to wait on gym membership until i get paid

:/

15:39

I use too much money on food

15:39

Im also doing carnivore diet, so im using alot of money lol

Got car payment and planning on going on an actual vacation in the spring so im pretty much spent. Cant even afford to be a certified BWAer rn

i played football with some sweatttsssss yesterday

15:50

got fully suited up for the first time in like 10 years

15:50

and my calves are out of commission jesus

15:50

i do not have the facilities to run that much

Gebrüder Zippie

And I get more money on the first

Im on that school meal plan, seconds thirds etc for free

7k

Im on that school meal plan, seconds thirds etc for free

Based, here the canteen isn’t super worth it

16:55

It costs roughly the same as if I cooked myself but I can cook better than them

Yeah lol they don’t get paid enough to make good food

Here the food is good but would cost 5x the oat diet

6

Power level increasing

_m_o_t_h_r_a_

Power level increasing

Pounds or kg? And is press bench?

can't be, w/ belt? lol

Yeah but what is it

20:41

Shoulder press?

20:41

Maybe?

20:41

But y belt

20:41

Idk

yeah I can't think of anything that makes sense

Gebrüder Zippie

Shoulder press?

shoulder press 120kg doom

(edited)

Legpress maybe?

20:45

But legpress should be more than squat

20:45

So idk

shoulder press 100lbs probably

It’s shoulder press and in pounds

Brother Spire

shoulder press 120kg doom

(edited)

I wish

_m_o_t_h_r_a_

It’s shoulder press and in pounds

do you do it with incline btw?

Brother Spire

do you do it with incline btw?

No this is standing overhead press

oh damn

20:55

im nowhere near with an incline lmao

This is a program designed in maximize 1rm in bench deadlift and OHp

20:56

I have been doing pure body building so far and this is a nice change up

1

Nice, I’ve also switched to a more powerlifting based training

Bröther öats

Here the food is good but would cost 5x the oat diet

Do you mix a whey protein powder in your oatmeal

he doesnt eat oatmeal

21:25

he eat oat

2

It’s the gOAT food

Brother Spire

im nowhere near with an incline lmao

You’ll get ther e

21:41

Would love to get to 175 OHP which would be 1x body weight

When someone pushes the consumption of beef onto me, I’ll push harder with the simple power of oats

22:13

And I will win

7k

Do you mix a whey protein powder in your oatmeal

I put soy milk in there

23:10

but there's also a lot of protein in oats anyway

23:11

76 grams in a pound and I typically eat a pound or more

Yes…. But also a lot of carbs :)

Pro tip double check plate math when tired. Turns out had 2 extra 10lb plates on the bar. No wonder it felt so hard today lol

17:03

Bröther öats

76 grams in a pound and I typically eat a pound or more

Wow

Finally got back in the gym after 10 days of being sick!

14:39

(I’m still sick)

that's sick

Ill even

@_m_o_t_h_r_a_ What do u do for bench btw?

17:41

You def outlift me in squat/dl but prob not in bench?

Gebrüder Zippie

@_m_o_t_h_r_a_ What do u do for bench btw?

I can do 140 lbs for 5, that is likely about 155-160 1rm

17:46

I have not tested 1rm bench in quite some time

Ah yeah ok

17:48

I wonder how long it’ll take my squat and dl to catch up seeing how I just started training it

what are you #s on those now?

120kg dl and 100kg squat 1rm but I’ve literally been training it for 2 weeks now

17:49

So that was basically base line

nice

And bench 95kg

17:49

Mfw I almost bench my squat 1rm

I very rapidly added about 50% to my starting weights in squat/dl before the progress slowed down significantly

17:50

what is your body weight?

Yeah I assume it’ll be the same

_m_o_t_h_r_a_

what is your body weight?

Im ~87kgs prob (my scale is out of battery and I haven’t weighed myself in ages) but that’s a best guess

17:51

At ~17-18% bf I think

Gebrüder Zippie

Im ~87kgs prob (my scale is out of battery and I haven’t weighed myself in ages) but that’s a best guess

ah you weight about 8 kg more than me

Maybe a bit closer to 20

_m_o_t_h_r_a_

ah you weight about 8 kg more than me

Ah

how tall?

177 cm, 79kg

Ah

17:52

So 3cm shorter

ye

17:53

I have very rapidly been gaining strength on this new program tho, I think there's a good chance I will hit 160 kg deadlift and 135 kg squat (edited)

Based

when I get 4 plate deadlift that will be

17:54

it's going to happen

Im curious how fast I’ll go up in weight

with training more based around 1rm strength

heh

My bench is alr ALMOST at 2 plates

that's great!

Prob might get it next training

Gebrüder Zippie

And bench 95kg

wtf is this

02:31

why is my bench so utterly shit

02:33

have you been doing low rep bench training?

02:34

ive started to do 1-2 reps 5 sets very recently and i just get all of my volume on the incline

02:34

hopefully my bench starts exploding soon

Bróðir Riceland

have you been doing low rep bench training?

The past 3 weeks

08:44

I did 80 for 7-10 reps b4 and now I do 95for 2

Bruhhhhhhh

08:46

My max is 84

08:46

At 97kg

08:46

Imma go cry myself to sleep

08:47

Deadlift up to 180 tho cathearthow

Nice

08:49

I have never trained deadlift so I’m pretty happy with 120kg

08:49

And squat 100kg

My squat is in the mud

08:59

Knees weak so i cant train heavy at all

rip

10:18

Mfw my bench is almost the same as my max squat

Thats insane lol

10:50

With ur physique zippie, it looks like u can do much more then 120 dl and 100kg squat finstahatesgod

Brother chiekn

With ur physique zippie, it looks like u can do much more then 120 dl and 100kg squat finstahatesgod

Yeah, it’s purely bc I haven’t trained it literally at all since I started lifting

10:51

I basically never trained legs and that includes deadlifts

10:52

I prob will be able to very soon

Ye

10:52

I love squats, hated them before

10:52

I loved deadlift, but hate it now mdma

10:53

so easy to get injury from dl

Yeah… that’s y I never trained it lol

10:53

But rn I have the opposite issue, I’m too strong for my lower back so I always get back pain

10:53

Im now training dl to strengthen it

10:54

As well as squat

10:54

Squat and dl for stability

yeah very smart

I always trained for asthetics and I alr have massive legs from my genetics and the fact I used to bike a lot so I just strait up never did it

lots of people tend to go very heavy on dl, there is really no need for that

10:55

Yea ur legs are 2 bull legs lmao

Oh I’m training for strength (aka heavy lol)

Not saying that it isnt benefit in doing it lol, but easy to get hurt kek

Yeah lol

10:57

Not super super heavy but like I am training in the 1-3 rep range lel

10:57

In accordance to my other training plans now being shifted towards 1rm training

I trained alot of powerlifting before, and that was very focused on 1rm, and was one of the best times in the gym

11:02

was very fun to train

100%

11:05

Hitting prs is always fun

11:05

Body building training ain’t as satisfying and easy to see the progress

Yeah, training powerlift will 100% show u progress and thats always the best

Gebrüder Zippie

Body building training ain’t as satisfying and easy to see the progress

Plus, looks wise I’ve kinda reached what I want to reach

11:17

(Except my back and chest but that doesn’t seem to be growing from body building training

)

11:17

So I’m trying powerlifting

based

11:18

recommend it alot

Bróðir Riceland

My max is 84

Oh btw I have really short arms so perfekt lever for bench

11:20

I have short arms, short legs and a big torso so it’s great for bench/squat terrible for dl

opposite for me, long arms and long legs lmao

Gebrüder Zippie

Oh btw I have really short arms so perfekt lever for bench

Ohh i have crazy reach

11:31

Thats why Im becoming a boxer mdma

But ive only trained heavy for around 3 weeks on the bench and its moving up reallllly fast

yeah i could never

Bróðir Riceland

But ive only trained heavy for around 3 weeks on the bench and its moving up reallllly fast

yeeee same :D it goes so quick when u start going heavy (edited)

Yup

11:32

Dl and bench is both 1-2 reps 5 sets for me rn

i hope i have time today to go train

Its so fun to train like that

11:32

New or every week

oof isnt that a bit too much? 5 sets?

Pr*

oh yeeee

11:33

it go brrrrr

11:33

newbie gains all over mdma

Yeah lmao

11:33

I still have those tho ive been out of the gym so long lmao

the wombo combo

11:34

next time i do bench imma go for 2 plates

11:34

100kg

Lessgooo

lets hope i do it and dont die

11:34

:)

ezpz

Thats the plan for january to be able to do 100

go for 2 reps kek

But yeah bring a spotter

ofc

Dont die zippie plz

Bróðir Riceland

But yeah bring a spotter

nahh that removes the pressure to preform

11:35

(jk)

Lmao

11:35

Do or die

i miss my old weight lifting gym, they had the professional equipment where you could set every little thing to be the perfect setting and had safety bars

11:36

:(

11:36

for bench

11:37

something like this

11:37

ahhh this is distracting me from listening to my lecture lol

I started at a new gym not that long ago that has this and I love it

11:39

Have u guys heard of smolov bench program?

no?

Brother chiekn

I started at a new gym not that long ago that has this and I love it

yep no fear of random death, and not the shitty 3 places to set down the bar where the top one is slightly too high and the 2nd one is wayyyyy too low

11:40

:(

this is smolov program

my old gym was a weight lifting gym where a lot of people who competed in pro weightlifting meets trained, i kinda miss it :(

Works on squat and bench

11:41

tried it once on bench, went from 90kg 1rm to 100kg in 3 weeks

Gebrüder Zippie

my old gym was a weight lifting gym where a lot of people who competed in pro weightlifting meets trained, i kinda miss it :(

:/

nice

Gebrüder Zippie

my old gym was a weight lifting gym where a lot of people who competed in pro weightlifting meets trained, i kinda miss it :(

it also held meets there :I

11:42

but since i moved i cant train there anymore :( it would be >1h to get there :( (edited)

My max is 100kg for 2 reps pepmason

Nice

12:01

I also ordered some wrist wraps

12:01

For more stability

But that is barely anything compared to my gym friends

12:02

My gymbro repping 120kg and another one repping 140kg mdma

Im pretty strong compared to my co gym goers bc it’s a body building gym sunglasses_cat

12:03

But compared to my old gym I was def one of the weakest by far lol

I can totally see zippie repping 120

Let him cook

What kind of day is it today veterans

rest day (forced)

After reaching 100 Ive been mainly just doing other stuff like pec dec and machine chest presses

i dont have time :(

Gebrüder Zippie

rest day (forced)

wrong

12:05

it's push day

based

Rest day for me as well (Im literally in the gym)

1

every day is push day a wise man once said

12:05

i have to listen to 3 lectures that i missed (last week) today and then im going to mannheim to go drinking soooo (edited)

12:05

I wanted to go yesterday but my legs didnt

Gonna do arms and abs maybe and finish off with cardio

broder lampa

I wanted to go yesterday but my legs didnt

Push pull skip

no I'm actually being a good boy I did legs twice last week

Dayum

12:07

Cant believe 2024 is 1 legday away

Lmao

lmao

12:08

i should do pull today but i dont have time :((((

12:08

i cry

Pull is best day

12:08

I wanna be able to do muscle up some day

12:09

i prob have the strength but not the technique

sameeeeeee but like that is so far away lol

12:09

i can barely do 4 pull ups

12:09

i simply weigh too much

12:09

:(

12:10

(for my non gigachad amount of stregth)

yeah you weigh a bit more than me But I'm bulking now :D

:D

12:11

im cutting kinda?

12:12

im not really counting calories just trying to maingain and trying to eat as protein rich of a diet as i can realistically manage

12:12

but now that i have muscle i burn sooooo many more calories then i used to so i can eat like a mf and still not get fat sunglasses_cat

broder lampa

yeah you weigh a bit more than me But I'm bulking now :D

it's going better this time than last, from 68 to 71 in like month But yeah I'm not counting calories either just eat a lot

12:12

But it's hard lol

altho i am realizing my body prob wants even more food, im tired 24/7 lol

broder lampa

it's going better this time than last, from 68 to 71 in like month But yeah I'm not counting calories either just eat a lot

basted and breadpilled

12:13

ngl 3kg in a month is the perfect amount

12:13

dont want to gain too much fat

Bulking was waaay to hard for me, I had a cutting mindset and was trying to just eat a lot of low calorie foods and it was just miserable

oof

12:14

yeah

Bulked from 65 to 78

12:14

Cutting now

rn im just learning how to cook nice food so im kinda? focusing on calories but also trying to make good tasting food

12:15

i have like 3-4 meals i can do well but beyond that lol

12:15

but the same shit every day is getting tireing so im learing

make this

12:17

https://www.kokaihop.se/recept/laada-italiano

12:17

yum

12:17

ez n good

Ah yes, I will cook Bing Bong (edited)

General pro tip I have if you wanna cut or bulk is, if on a cut, spam eggs for food and if on a bulk, spam dumplings (edited)

Lmao

ok bye

Spam eggs and always spam oats with fruit and berries and yogurt

12:20

broder lampa

ok bye

Bye kitten!!!

Gebrüder Zippie

i miss my old weight lifting gym, they had the professional equipment where you could set every little thing to be the perfect setting and had safety bars

based, i fucking hate that my gym doesnt have safety bars

12:33

its the dumvbesat shit ever

Yep

12:34

Same with my new gym

12:34

If I don’t have a spotter I can’t train properly

12:34

yup its so annoying

12:34

my push days are dictated by when i can go with somebody

Now that I’m getting leaner vacuum pose be lookin wild

14:59

Im getting that definition back slowly :D

15:04

You can’t really tell that well with this terrible lighting

15:04

But yeah

Lookin swole

1

Hell yeah that looks great already!

Just got 110kg squat

15:53

For 2 clean reps

15:53

(At least I think they were relatively clean)

15:54

(242lbs for amerifucks)

Gebrüder Zippie

Im getting that definition back slowly :D

With the cut I’m now noticing I have less energy…. Starting to get a bit too low but also can’t afford a bulking diet mdma

The middle vein on my right hand do freaky shit

16:52

Feels so weird lol

Gebrüder Zippie

Just got 110kg squat

lets goooo

Gebrüder Zippie

Just got 110kg squat

Nice

Gebrüder Zippie

The middle vein on my right hand do freaky shit

You should try blocking a vein with finger and moving distally (edited)

18:06

Lets you see how the valves work

Yeeee

18:11

It bouncing over the tendant just felt and looked super freaky so wanted to take a video of it

@Gebrüder Zippie

Gebrüder Zippie

I want 3 plates. It is coming.

Yeah 100%

The dent

1

40 min progressive run

20:35

Miles: 1-11min 2-9:52 3-9:18 4-8:18

20:37

Does anyone else in here run lol or is this all for lifting

we're vets not rushers...

20:43

go to #teamrush

It’s all yomos fault

Brother Herbs

Miles: 1-11min 2-9:52 3-9:18 4-8:18

your last mile is the fastest?

Yeah that’s the goal of this workout. Each mile faster than the one before

I see, I don't do anywhere near enough cardio that I should

21:20

I run maybe once or twice every fortnight

The only cardio I do is biking around my city

21:25

But I’m fast as fuck

21:25

21:26

Im faster then all the other bikers, I always overtake them

biking is really good

21:27

my dad has multiple some times i take his mtn bike out and fuck around

Nice

21:31

It’s my main way to get around

21:31

For example my gym is like 15min bike ride away

21:32

Uni is a 5min ride

21:32

And if I’m going anywhere else I bike

21:32

It’s just faster and better then the bus

never got into biking but people that bike are based, skipping is also really good cardio I've been getting into

Yep

315 deadlift today mdma

23:31

Conventional of course

based

conventional is best

Pause squats today

21:50

2 second pause at bottom

21:51

Amazing how much that takes off the weight you can handle

21:52

Pause squats are both terrible but also satisfying

1

Can you send template for your workout spreadsheet?

14:15

I use notes app to track my workouts and yours looks better ngl (edited)

SilverEyes

I use notes app to track my workouts and yours looks better ngl (edited)

Use RepCount

14:24

It’s amazing

Kk

use the notes app on your phone

16:25

its amazing

16:49

Rep count is free and you can set workouts and you can see history and shit

16:51

It’s great

i can also see the history in my notes app

16:51

and i have set workouts

1

16:51

Grafs

ok i have to admit

16:52

thats awesome

16:52

And you can export to xcel

It says you have to pay

17:08

To get like all the features

Guy at gym wearing pacifier is he autistic,trying to control breathing, or stop moaning while exercising (edited)

18:11

All three

SilverEyes

Guy at gym wearing pacifier is he autistic,trying to control breathing, or stop moaning while exercising (edited)

uh what

uhhhh

are you getting it mixed up with a jaw guard?

full on pacifier?

I need

one of these bad boys?

No

18:27

It was a pacifier

Brother Spire

one of these bad boys?

Yes

I think probably because of a disability of some kind probs

the gym is for everyone

SilverEyes

To get like all the features

Yeee but the basic ones work

No it don’t

21:06

Note app on top

Pendlay rows yesterday, so fun (edited)

16:23

Also pause deadlifts

16:24

just as soul crushing as puase squats

16:24

I have cut back on deadlift volume, and also started wearing belt on anything that involves the lower back

16:25

got mad fucking sore the last 3 weeks

16:25

to the point it was impacting my ability to train

I haven’t deadlifted in like half a year or done actual deadlifting consistently for almost 2 years sips

19:37

Sidenote I’ve been doing lat pushdowns and I can really feel my lats

19:38

Also swapped bench for machine chest presses and I feel it more as well

Brother Nekramite

Sidenote I’ve been doing lat pushdowns and I can really feel my lats

Pulldowns you mean?

_m_o_t_h_r_a_

Pulldowns you mean?

Nope, pushdowns!

20:33

Granted, it might be placebo

20:33

But I do them as a secondary lat exercise after I’m down with pulldowns

Ah interesting

20:36

I have only done push downs a handful of times

20:36

My gym has a great lat pulldown machine though

20:36

Which I really like

Isnt it called a pullover? (edited)

21:05

For lat (edited)

Maybe, they seem like the same exercise ngl, probably some naming conflict

Being in the gym and feeling like you could vomit any minute hits different

Always on leg days

Gebrüder Zippie

Being in the gym and feeling like you could vomit any minute hits different

Split squats make me like that

@Gebrüder Zippie 10lb all time PR. Felt eaaaasyy

130 kgs for the weirdos

I only squat 110kg

22:42

And dl 130

Give it a few more months and you may surpass me

I hope so

sorry just have to post this because it reminds me of 2b LMFAO

https://www.youtube.com/watch?v=84nRLFSGwbg

Natural Hypertrophy

The Most Racist Man Alive

00:19

it's... an experience

deload week this week

16:31

I had leg day today

16:32

115kg for 2 reps and 3 sets

Gebrüder Zippie

115kg for 2 reps and 3 sets

Good job

I think for set 1&2 I prob could have gotten 120

The new leader i have for ny military team is forceing us all to start our gym arcs

let’s fucking goooo

17:49

Hanscor gym arc

Told us all to hit the gym at least 5 times a week

Based

My cardio is so much better now due to the cardio training in the recruit

Makes sense

17:56

My cardio is so much better from biking everywhere

Consistently doing the 3k in less than 12 min

Nice

17:56

I honestly have no clue how fast I could do a 3k

17:57

I have never done running training mdma

17:57

I only do strength training

17:57

But I still overtake all the other bikers

17:58

Fuck it we ball

Brother Hanscor

Consistently doing the 3k in less than 12 min

this is pretty fast: 6:26 mile pace for americhads

Brother Hanscor

Consistently doing the 3k in less than 12 min

thats crazy

@Gebrüder Zippie squat goal this week is ~133 kg, will also get someone to film it

1

18:16

Forgot that last week despite it being 10lb PR (edited)

18:17

The deload protocol still calls for a heavy single, just fewer backoff sets

nice

18:21

I’ll try to film my bench pr tomorrow

liveleak.com

18:26

I’ll try to get a spotter

Bröther öats

this is pretty fast: 6:26 mile pace for americhads

Damn that’s fast af

@Gebrüder Zippie 290 lbs

Fucking FINALLY hit 100kg

17:47

Let’s fucking gooooo

17:53

@_m_o_t_h_r_a_

17:59

congratz

17:59

!!

Gebrüder Zippie

Fucking FINALLY hit 100kg

basedddddddddddddddddddddddddd

18:21

Kinda terrible form, my ass was so far off the bench lol

18:23

But I hit it

Gebrüder Zippie

Fucking FINALLY hit 100kg

CHAD ALERT siren

The moan was manly af trust me

Quietest celebration ever lol

Gebrüder Zippie

Fucking FINALLY hit 100kg

lets fuckin gooooooo

Based

140

13:36

3 plates

13:36

I think I prob could have done 145 too but ehh

That looked hella easy, two weeks 160 no problem

@Bróðir Riceland you onto sparring yet?

Brother Spire

@Bróðir Riceland you onto sparring yet?

yuuuuuuuuuuupppp

17:51

did you start classes?

I started like a day after you (edited)

20:06

I’m still a good bit from sparring. Just pads and bags and shit tons of skipping

boxing is so cool i kinda want to try it but i also dont want to get punched in the face lol

Gebrüder Zippie

Fucking FINALLY hit 100kg

my stubby little arms really did hard carry this lift lol

20:10

having short limbs is so good for bench

Gebrüder Zippie

having short limbs is so good for bench

yeah and bad for dl

yep lol

my reach is pretty insane

20:57

my bench suffers so much

you can see how much i struggle in the video of me dling

yeah you have to start veery low

great for squat too tho lol

Brother Spire

I’m still a good bit from sparring. Just pads and bags and shit tons of skipping

ohh amazing, im just getting punched in the face and coming late to practices to skip the skipping lmao

Gebrüder Zippie

great for squat too tho lol

true

No traumatic brain injuries for me kthx

3

Did like 2 sparring lessons with a friend in highschool, yeah not my cup of tea

I looove sparring it’s so fun

19:17

I’m not training for anything and I’m not really interested in competing

19:17

So it’s like light playsparring

19:18

You get hit and you get hurt but you don’t get full force bombs in the face

First time filming my squat, didn’t realize I point my arm so far backwards lol

14:44

Fixed it in the next set

14:45

Also did 130 today

14:46

(286lbs for the americucks)

14:46

@_m_o_t_h_r_a_

tied your pr

Good form

Gebrüder Zippie

First time filming my squat, didn’t realize I point my arm so far backwards lol

good job

15:52

the arm position is fine

15:52

my one comment is that the depth was not consistent between them

15:53

it's also a bit hard to tell if you got below parallel because of the camera angle

Gebrüder Zippie

@_m_o_t_h_r_a_

tied your pr

ahem mine was 290 tyvm

15:54

but overall very solid squat

15:56

if you get filmed directly from the side, and a bit of a lower angle that shows that information better

_m_o_t_h_r_a_

ahem mine was 290 tyvm

1

I rly need to get back into the habit of taking creatine every day

13:51

I keep forgoring

13:52

I should put it on my bathroom sink again so I can’t forgor

Shoulder go fitballoon

Also idk if I can say this enough but bulking is so god damn satisfying

14:28

The weight just goes up so fast and I’m getting so big

14:28

Even tho I’ve only put on 1-2kg of bw

14:29

Feels like a large part of that is pure lean mass tho

Jim arc

Did dirty bulk, never again

Not really a dirty bulk, since I’m mostly still eating clean healthy foods, just a lot more

17:43

And I’m only going until February

That sounds perfect, personally I would not recommend dirty bulking

18:28

It did work, but going from looking lean to now like 25%bf is such a downer

I’m aiming to hit 180-185 this spring (currently 177), then cutting

19:25

With the goal of being actually shredded for the summer

19:25

I’m likely 20%bf currently perhaps slightly higher

19:25

Top row of abs slightly visible

19:26

If I lost 20 lbs would make a huge difference, but likely more like 25 or more to get properly shredded

19:27

12 weeks should be sufficient to lose about 20 lbs

19:28

Based on previous experience

i curled a random 40lb dumbbell today

02:41

havent been to the gym in a while and i thought my max was 35

#gainz

_m_o_t_h_r_a_

With the goal of being actually shredded for the summer

I really don’t want to be actually shredded

07:58

I can’t do it

07:59

My body starts complaining when I get lower then like 16-17%

07:59

And since I ain’t looking to compete or anything there isn’t really a point of going giga lean

Gebrüder Zippie

And since I ain’t looking to compete or anything there isn’t really a point of going giga lean

Sounds like an excuse

Bromger Boomerang

Sounds like an excuse

ehhh excuse to not destroy my hormones and fuck over my body to an unhealthy level SHRUGGERS

Gebrüder Zippie

And since I ain’t looking to compete or anything there isn’t really a point of going giga lean

yes, there is really no reason to do it, other than it looks badass

15:31

and at 16%, if you have any amount of muscle, you still look better than like 99% of people

15:32

and there is certainly nothing to gain health wise from getting much leaner

Yep

@Gebrüder Zippie 295 ez squat today

133.8 kg

i deadlifted 140lb at work yesterday

I deadlifted 30lbs at the airport yesterday

08:32

Growing stronger by the minute

lets fucking goooo

08:34

im gonna deadlift 140kg later

Gebrüder Zippie

im gonna deadlift 140kg later

my all time deadlift PR is 150 kg, you're getting close

gonna get high later though

Growing stronger by the minute

@gonna get high later though gym arc when?

1

I tried doing 150 today but failed it

17:20

After that I tried 145 also failed but got close af (edited)

17:20

def next week

_m_o_t_h_r_a_

@gonna get high later though gym arc when?

I want to get into a gym and working out eventually. But I’d rather go to the gym with a friend. Thing is is I don’t have many friends who’d go to the gym that are my age

gonna get high later though

I want to get into a gym and working out eventually. But I’d rather go to the gym with a friend. Thing is is I don’t have many friends who’d go to the gym that are my age

I would go to the gym with you, but I'm neither your age, nor close enough to be practical

Make friends at the gym thinkies

_m_o_t_h_r_a_

I would go to the gym with you, but I'm neither your age, nor close enough to be practical

Valid

Same

17:21

A little far away

17:21

it's like a 25 min drive for me

Gebrüder Zippie

A little far away

Just a tad

gonna get high later though

Valid

does your school have a gym?

_m_o_t_h_r_a_

does your school have a gym?

No

lots of colleges have classes/trainers

It’s so small

rip

Also I just found out that I go to the same gym that Markus rühl used to train at

1

17:22

The other day a friend pointed it out

I’m about to go out to a pub with my mom and grandma

Explains y there are so many pro body builders at the Jim

gonna get high later though

I’m about to go out to a pub with my mom and grandma

badass

gonna get high later though

I’m about to go out to a pub with my mom and grandma

U in the uk?

They force me to dress up… No hoodie and sweatpants today

2

Gebrüder Zippie

U in the uk?

Yes

Im in gym atire but I gotta go take a shower and shit bc I got friends coming over in an hour for movie night

17:25

Gonna watch the new hungergames over @Brother leijurv s Plex

17:25

(Im very excited)

Gebrüder Zippie

Im in gym atire but I gotta go take a shower and shit bc I got friends coming over in an hour for movie night

Me when I have to take a fat shit (edited)

Gebrüder Zippie

Gonna watch the new hungergames over @Brother leijurv s Plex

do you want invite to my plex?

_m_o_t_h_r_a_

do you want invite to my plex?

yes please ShyFlushed4me

Gebrüder Zippie

yes please ShyFlushed4me

send me DM with email to use

Just did

What’s a Plex

gonna get high later though

What’s a Plex

it's where I store my copyright-compliant Linux ISOs

Place to host your own movies ect. that u can then stream from anywhere

Gebrüder Zippie

yes please ShyFlushed4me

please make sure to disable your history being shared with friends, I don't need to know that you watched "RoidSluts Anal Squat Torture"

Lol

17:32

How do I do that?

I’m glad you’re hosting such content

Im on my phone atm btw

Gebrüder Zippie

How do I do that?

In your Plex account settings. They recently opted everyone in to sharing all viewing history with all your friends.

17:33

Which is certified CRINGE

17:34

To the point where I’m considering dumping Plex all together

17:34

For an open source alternative.

17:34

@Brother leijurv if you have recommendations lmk

️

Do u see mine? (edited)

Gebrüder Zippie

Do u see mine? (edited)

The way to check is your privacy settings in Plex.tv

Ok finally found it

17:37

Turned it off

For real though I hope someone sues them for violating privacy laws for that change

Gebrüder Zippie

Turned it off

Nice. I can technically see anything you stream from my server but promise not to look

(edited)

Hahaha

17:38

Look all you want

For real though there is no nsfw on there lol

17:39

I wonder how much overlap there is between your Plex and leijurvs

17:39

Leijurv has a giga Plex

I focus on quality not quantity mdma

17:40

My NAS is larger than his though. To be clear. So it’s both larger and higher quality

17:40

Just to be clear about that

Let’s goooo

17:41

Yeee most of the stuff on leijurvs Plex is 1080p

17:41

But ngl rn I’m not sure my internet at my apartment can handle 4K mdma

1

17:41

I got like 50 down

Oof

It’s pretty terrible

17:42

It’s a really old house and I’m pretty sure my roommate didn’t buy the best available

17:42

House from the 1800s

17:44

Anyway shower time brrrr

Gebrüder Zippie

Gonna watch the new hungergames over @Brother leijurv s Plex

lol it's still broken on his plex

17:50

he has the full movie downloaded but on plex it's only showing a 1 minute clip

Wtf

17:54

Oh shit ur right

17:54

Uhhhhh

17:54

We might have to pivot to a different movie mdma

@Gebrüder Zippie @_m_o_t_h_r_a_ Whiskey and ginger-ale

1

18:19

My favorite drink even though my family makes fun of me saying it’s an old man’s drink

Gebrüder Zippie

We might have to pivot to a different movie mdma

just bitch at him to delete the other files

18:47

or download it directly

18:47

https://media.leijurv.com/Movies/The.Hunger.Games.The.Ballad.of.Songbirds.and.Snakes.2023.1080p.WebRip.X264.Will1869/

snugglebugaj

or download it directly

Ehhh I’ll watch it some other time when he fixes it

gonna get high later though

@Gebrüder Zippie @_m_o_t_h_r_a_ Whiskey and ginger-ale

based drink

You guys do hip thrusts?

Brother Spire

You guys do hip thrusts?

Sometimes

would you reccomend it as a glutes exercise?

Brother Spire

would you reccomend it as a glutes exercise?

They do directly target glutes, but not sure if it’s worth it when compared to other things

01:05

Like split squats

01:05

Or squats in general

01:05

Definitely worth experimenting with though

I see

Part of that calculus is the sheer annoyance of setting them up

01:06

Requiring 6 or even 8 plates for me

damn

I would definitely recommend Bulgarian split squats though

intresting looks like a lunge kinda

I do them

Ya, they are gold

My ass getting

Pics with yoga pants or it didn’t happen

1

Lol

15:08

I would wear it if I got Fitmc yoga pants in the mail catflushed_italics

(edited)

1

interesting

18:07

I hope I get a terbin dm response for secret santa

Gebrüder Zippie

Ehhh I’ll watch it some other time when he fixes it

he fixed it

let’s gooo

15:07

One year of progress

15:07

The posing somehow was better a year ago

Trying to figure out how to throw a discuss

We almost go brother boomerang throwing a boomerang

3

Hangover + matched 295 squat from last week. I’ll count it as a victory

Day 1 of going to the gym until the voices stop

20:24

Arms today

SilverEyes

Day 1 of going to the gym until the voices stop

i just ran 2.5 in new shoes and feel like my calves are gonna fall off

21:27

thats the last time i take 3 days off

2.5K or Mi

Mi

1

300 squat lesss goppppppp

lets gooo

Mothra is on his way to the 300 club!

Gym arc is back

wtf did I just find https://www.youtube.com/shorts/xzuWrXLpaAo

Luke Donkin

Outdoor gyms are not safe

Back on the bp grind

16:58

Did reps with 90kg

Brother Nekramite

Back on the bp grind

bp?

Bench press

British Petroleum

Bitch please

22:01

275 pin squat today ezez

lol I love these normie fitness blog spams https://www.boxrox.com/6-great-techniques-to-speed-up-body-fat-loss-2024-new-year/

Robbie Wild Hudson

6 Great Techniques to Speed Up Body Fat Loss

19:09

Should be Technique 1: Decrease calorie intake Technique 2: Increase energy expenditure Technique 3: Both at the same time (edited)

19:10

the HIIT "afterburn" effect has also been demonstrated by later research to be no different than steady state cardio

19:12

Aim to perform HIIT workouts 2-3 times per week, allowing sufficient rest days in between sessions to prevent overtraining

19:12

overtraining lmao

19:12

if you're not an elite endurance athlete, overtraining is not real

19:13

intermittent fasting also has no advantage for fat loss over calorie equated diets

19:13

if it's effective for you personally to achieve a calorie deficit go for it

19:13

it isn't magic though

eat tater’s and eggs

intermittent brapping

On my way to overtrain this entire year

1

Got 300 squat again today

_m_o_t_h_r_a_

Got 300 squat again today

Look at this overtrainer

Brother Hanscor

Look at this overtrainer

Rhabdolyfe

320 deadlift (145kg) ezpz today

02:30

All time pr is 330 gonna blast past that for sure soon

Baseeeed

it moved very very smooth

17:14

310 felt like warmup weight

03:52

Any good playlist to hear while doing static bike?

bring your desk closer so you can continue to grind while biking

Uff good point

03:54

Productivity

03:54

03:55

thats based as fuck

Legit

315 deficit deadlift today ezpz

150kg

14:17

(330 for the Amerifucks

)

14:17

@_m_o_t_h_r_a_

1

Nice job

braaap

15:18

very nice!

Holy shit thats nice

Gebrüder Zippie

150kg

I have to nitpick this a little bit, you should be starting the lift with the bar in contact with your shins. You rolled it back a bit at the start, but still was a few cm away, which is definitely not optimal.

16:37

ideally, it should be in contact with your shin/thigh for the entire upward motion