Ein Physical Fitness Thread.

[User]

worse places to do it, but limitless dirt cheap edibles does affect motivation

[TheGreatGodPan]

Was lifting for a while but currently doing 8 to 10 ks a day on the bike along with as many pushups and situps as possible. Motivation atm is difficult

[User]

you're doing good

*sits on chair and eats edibles all day*

[TheGreatGodPan]

Danke. Although sitting on a chair and intermittently snacking sounds like a fun time

[jawn galliano]

baby's first strongman day today, learned stonelifting and did a few sets with a 145#, then we swapped over to farmer carry into sled pull, i was doing 120 a hand on the latter and pulled a sled with 7 plates on it and we did that for a few sets and i had a lot of fun and i am braindead now and gosh that is just swell

[User]

i sat in a car then sat on a picnic rug then sat in the car and now i'm sitting in front of the computer and about to have an edible

[Methuselah Honeysuckle]

Did you sit on it first?

[TheGreatGodPan]

Squashed edibles

[Methuselah Honeysuckle]

Easier to chew now

[User]

if i did that it would leave a bad poo stain because these are weed peanut butter cups

[Methuselah Honeysuckle]

Suckle the treat from your pantaloons

[Lavabug]

I completed the highest volume workout of the famous russian squarsh program: 6x6 at 140kg/308lb.

I thought I was tired until I spent 2 hours hunched over like a rice farmer, sorting and boxing up my music collection for a move.

My lower back has never been more fatigued. I've done 4x8 at this weight before but this is technically still more volume.

[jawn galliano]

oh i managed to squarsh my bodyweight (160) for the first time a week and a half ago. then i got horribly sick and didn't work out at all last week

back at it this afternoon

[Grudge]

After a certain age, squats cause more harm than good

[Lavabug]

It's not a good mindset to put limits on performance based on age or genetics. It becomes a self-fulfilling prophecy.

Squatting is a natural movement pattern and restores the range of motion of youth when done correctly.

[jawn galliano]

oh i absolutely overdid it that day last week, i didn't realize it at first but i was not actually fully recovered. asymptomatic but very clearly not running at 100%, but i was so hyped to be back in the gym i moved up in weight and added an extra rep. i got through it just fine but holy shit did i pay for it the rest of the week

[Lavabug]

Recovery and supercompensation is weird and hard to gauge on a weekly basis.

I've made lifetime PR's while deep in the hole with fatigue after months of hard training without breaks or missed workouts.

But I've also bombed easy workouts with more conservative training just due to sleeping a tad less than normal or having life stress.

Continually learning what you're capable of as it evolves year to year is fun. Like an MMO but with dynamic stats. Some exercises and body parts suddenly start progressing when you do less work, others start to progress when you do a shitload more and those change over time too.

[jawn galliano]

buddy was showing me barbell shoulder pressing last weekend and i finally fucked a movement up during the "how much weight can i tolerate" calibration phase. ran out of gas trying to get the bar up for a second rep, form broke down and my spine definitely absorbed the weight on the way back down

funny enough that was right at the start of the session, ended up being totally fine for the rest of the day, it wasn't until waking up sunday morning that i could barely move. i've been on forced rest this week but i probably needed it anyway, mobility seems to be back to normal as of today but i'm not gonna push my luck, stick to cardio for a few days and start back up on monday i think

[Lavabug]

Consider hanging from a pullup bar for a minute at the start of workouts, stretching the shoulder capsule out. It's helped me with various upper back and shoulder impingement issues that creep up from time to time. Definitely need to brace the core very hard to reach max ability in the standing press, getting strong at squats will really help with that.

I did 163kg/360lb squats for a few triples this last week, and a few 100kg/220lb clean and jerks. I had planned to max out this week, but I have a lot of built-up exhaustion and stress from an impending move and life changes, so I probably won't have the mental capacity for a true max effort. It is time for some higher nose picks and try again in a few weeks, I could use the increase in metabolism.

[Verbal]

i fucked up my ankle a few years ago. it sucks because i want to be able to go running

[Lavabug]

Bone break or Achilles injury?

Been doing some higher volume lately. In the past week I have achieved:

Standing strict press: 65kg 3x8, possibly lifetime volume PR but not sure. Will be certain once I get to 70kg 3x8.

squarsh: 140kg 3x8. Hoping to break my lifetime pr of 145kg 3x8 by 5kg soon.

[Verbal]

not a break. but i dont know what exactly

[jawn galliano]

bruised a rib in early july and got knocked out for a month, back at it now. new split, FB ABC focusing on stability and general athleticism, core torture circuits and plyos and leg work is all singles, i am kicking my ass and loving every minute

[User]

damn. i'm getting fat again. on the balance at 90kg. only exercise is badminton 1-2 times a week.

[zim]

deeply unhappy about my weight/belly, can't seem to lock in with staying in a calorie deficit

[jawn galliano]

what's a typical daily menu look like, we're going to dial this bitch in

[Lavabug]

deeply unhappy about my weight/belly, can't seem to lock in with staying in a calorie deficit

I ate 6 donuts yesterday, putting me at a 1860 calorie surplus for the day

Carbonated water with meals helps control appetite imho. But there's no substitute for just not keeping tasty things at home and avoid eating out. I looked up what my taco bell usual used to be and it ended up being around 2100 calories.

[zim]

what's a typical daily menu look like, we're going to dial this bitch in

oh it's random as a fuck. though i rarely eat at a surplus these days, my issue is just caving when i'm hungry. i know i'm not getting enough protein etc.

but also i have some autistic ass food issues that make all of this more difficult

[jawn galliano]

what's a typical daily menu look like, we're going to dial this bitch in

oh it's random as a fuck. though i rarely eat at a surplus these days, my issue is just caving when i'm hungry. i know i'm not getting enough protein etc.

but also i have some autistic ass food issues that make all of this more difficult

if you have a high tolerance for repetition you can make it a lot easier on yourself. i have an absolutely freakish ability to eat the same shit all the time without losing my mind, so when i started getting into lifting i spent a few days working out a rough plan that hits my protein target of ~0.8g/lb/day without going overboard on fat and without relying on meat for more than one meal out of the day, and i generally stick to that for 5-6 days out of the week. which i've been doing for like a full year now

i focus on getting a lot of whole grains and fiber in each meal which helps a ton with satiety and eliminating cravings outside of regular meal times, because i have similar issues with caving when the impulse strikes definitely happy to share what works for me if you want some inspo though

[zim]

i think i've realized that i need to narrow my decision making when it comes to food - that way i don't ever have to think about it. but also i have an erratic sleep schedule so that makes hunger kind of weird.

are you a chicken/rice meal prepper type dude?

[jawn galliano]

kinda yeah, but i like food and cooking so i try not to be boring with it and i always have at least a day or two a week to fuck off and make whatever i want

my dinner template is an extremely consistent foundation of rice/quinoa, veggies and protein in a big ass dutch oven in some configuration or another. it is kind of boring in that is very basic in terms of technique, but there's an infinite number of ways to prepare that basic foundation in a way that is maximally palatable. eating is required, so it should be enjoyable. one general rule is that i don't fuck with chicken breast, thighs are cheaper, flavorful, and impossible to dry out. if i need to cut overall calorie count there are better places to do it (e.g., nonfat milk/yogurt over whole)

this week is chicken thighs with quinoa and veggies with thai peppers and basil and stirfried in soy/oyster/fish sauce, takes maybe an hour and change to put together including all the prep time and it's stupid good. i just do ~4lbs or so at the start of the week and live off it 'til its gone. rice is totally fine here too, i don't really care for quinoa all that much tbh, but an intensely flavored dish papers over its less desirable aspects, so it works nicely here

breakfast is pretty much always overnight oats with chia/hemp seeds, fresh berries and granola, lunch is a massive nutrient dense smoothie with greek yogurt, chia/hemp, plant protein and frozen fruit

[User]

nice nice

my menu changes greatly depending if i'm in thailand or in australia and if i'm working at the college or working at home and if i'm with my wife or not, but within that macro variety there are some pretty steady habits