Anyone interested in a group fitness challenge?

[Som-Pong]

That diet looks tasty. Here's the weeks menu
Saturday: Chicken Breast with Holy Basil
Sunday  Stir-fried pumpkin with eggs.
Monday: Stir-fried chicken broccoli
Tuesday  Fried Fish
Wednesday: canned fish salad
Thursday, chili paste, mackerel
Friday  Stir-fried Eggplant

Going out for Moo Krata, pork BBQ tonight. Alcohol wise 2 glasses of whisky or rum a day.

[Vutulaki]

The jew ai just gave me this.
Here's a 4-day weight lifting program that can help optimize muscle growth. This program focuses on working different muscle groups on each day to ensure balanced development:

Day 1: Chest and Triceps

Bench Press (4 sets of 8-10 reps)
Incline Dumbbell Press (3 sets of 10-12 reps)
Chest Flyes (3 sets of 10-12 reps)
Tricep Dips (3 sets of 10-12 reps)
Tricep Pushdowns (3 sets of 10-12 reps)
Day 2: Back and Biceps

Deadlift (4 sets of 6-8 reps)
Pull-Ups or Lat Pulldowns (3 sets of 8-10 reps)
Bent-Over Rows (3 sets of 8-10 reps)
Barbell Bicep Curls (3 sets of 10-12 reps)
Hammer Curls (3 sets of 10-12 reps)
Day 3: Rest or Active Recovery

Day 4: Shoulders and Legs

Overhead Shoulder Press (4 sets of 8-10 reps)
Lateral Raises (3 sets of 10-12 reps)
Front Raises (3 sets of 10-12 reps)
Squats (4 sets of 8-10 reps)
Leg Press (3 sets of 10-12 reps)
Romanian Deadlifts (3 sets of 8-10 reps)
Day 5: Arms and Core

Skull Crushers (3 sets of 10-12 reps)
Preacher Curls (3 sets of 10-12 reps)
Planks (4 sets, hold for 30-60 seconds)
Russian Twists (3 sets of 15-20 reps each side)

Thats solid very simlar to my approach but id do eother of two things swap the order of your shoulder and legs training on day 4 or split them on seperate days and then work in more arm work on other days

Probably just do as he says for a while and see how you do, the shoulder leg thing I mentioned really only applies if youre going super heavy which at those reps you wont be

[Vutulaki]

That diet looks tasty. Here's the weeks menu
Saturday: Chicken Breast with Holy Basil
Sunday  Stir-fried pumpkin with eggs.
Monday: Stir-fried chicken broccoli
Tuesday  Fried Fish
Wednesday: canned fish salad
Thursday, chili paste, mackerel
Friday  Stir-fried Eggplant

Going out for Moo Krata, pork BBQ tonight. Alcohol wise 2 glasses of whisky or rum a day.

This is why Thai soup kitchens are the best

[Som-Pong]

The jew ai just gave me this.
Here's a 4-day weight lifting program that can help optimize muscle growth. This program focuses on working different muscle groups on each day to ensure balanced development:

Day 1: Chest and Triceps

Bench Press (4 sets of 8-10 reps)
Incline Dumbbell Press (3 sets of 10-12 reps)
Chest Flyes (3 sets of 10-12 reps)
Tricep Dips (3 sets of 10-12 reps)
Tricep Pushdowns (3 sets of 10-12 reps)
Day 2: Back and Biceps

Deadlift (4 sets of 6-8 reps)
Pull-Ups or Lat Pulldowns (3 sets of 8-10 reps)
Bent-Over Rows (3 sets of 8-10 reps)
Barbell Bicep Curls (3 sets of 10-12 reps)
Hammer Curls (3 sets of 10-12 reps)
Day 3: Rest or Active Recovery

Day 4: Shoulders and Legs

Overhead Shoulder Press (4 sets of 8-10 reps)
Lateral Raises (3 sets of 10-12 reps)
Front Raises (3 sets of 10-12 reps)
Squats (4 sets of 8-10 reps)
Leg Press (3 sets of 10-12 reps)
Romanian Deadlifts (3 sets of 8-10 reps)
Day 5: Arms and Core

Skull Crushers (3 sets of 10-12 reps)
Preacher Curls (3 sets of 10-12 reps)
Planks (4 sets, hold for 30-60 seconds)
Russian Twists (3 sets of 15-20 reps each side)

Thats solid very simlar to my approach but id do eother of two things swap the order of your shoulder and legs training on day 4 or split them on seperate days and then work in more arm work on other days

Probably just do as he says for a while and see how you do, the shoulder leg thing I mentioned really only applies if youre going super heavy which at those reps you wont be

That makes sense. I'd rather go heavy with 5 reps on squats and do it first.
Something like
Squats
OHP
Leg Press
Lateral raises
RDL
Front raises

[Luigi]

Deload squat day went well. Hopefully the tendons are healing well.

My diet isnt really systematic, I just make sure I eat at least 2500 cals and eat multiple meals with animal protein per day. And obviously stay away from total junk like eating a big bag of chips.

[Vutulaki]

Deload squat day went well. Hopefully the tendons are healing well.

My diet isnt really systematic, I just make sure I eat at least 2500 cals and eat multiple meals with animal protein per day. And obviously stay away from total junk like eating a big bag of chips.

Backing off when shit hurts is a good idea as is routine or as needed deloading

Working through injuries is for the youngsters and even for them not a good idea imho

[Vutulaki]

So far ive had three sessions while on lower or low carbs/cals and have felt zero difference in performance in fact my squat and then today OHP sessions might have been more intense but I do have very bad doms in my quads so maybe recovery is whats going to suffer for me with this diet but im okay with that

weight is 108.3kg no nothing changing here

[Som-Pong]

I have been having sensations of numbness in my hands. Thinking of taking some supplements. On my way to the gym for deadlifts and legwork now. I'll be starting the AI generated program on Monday. Weighing in at 89 shitty kilograms.

[Luigi]

Smolov day 3 complete. Still easy but significantly less easy than the first 2 days. Things will get interesting tomorrow, as I have to do a session while probably already a bit sore from today. I try to make the easy days less easy by doing cool down sets that are more intense than usual.

[Vutulaki]

Weighing in at 89 shitty kilograms.

So youve finally contracted the HIV virus.