Anyone interested in a group fitness challenge?

[Vutulaki]

I highly recommend lowering your reps during the ramp up sets then doing all out top down as opposed to the pyramid, I think you should be 100 for your top set then you can fuck around with back off sets working your way back down in weight for more reps

Id rather hit myh top set for a 5-8 at least then back off sets when im fried in the -3-5ish range cause I want to see how I perform at the top plus I think you get most out of it strength and size wise then if I have a technqiue breakdown cause of fatigue at a lower weight its easier to either bail or powr through

Just my two cents


Had a great OHP day today but somehow im up 2kg on the gym scales so kinda bummed out

[Vutulaki]

Hey Luigi do you code professionally? if so perhaps we can speak about that off this thread when you have a moment?

[Anastasios]

Thursday nights training

yellow band side kick x 25,25,25

DB split squats 44kg total x 10,10,10,10,10

Unfortunately my window leaks air and that night the temperature went below zero. It fucked up my throat and the night into Saturday I kept waking up every 1 hour just moaning in pain despite ibuprofens. Feels like I'm dying although I believe I should be fine for training come Monday. The DOMS in my glutes due to the fever is immense. I might break a knee if I sit down without supporting my weight with my arms. Í might die any time soon.

[Luigi]

Vutu: Nah I don't code.

Anastasios: Take care of yourself brother.

[Luigi]

Smolov Challenge complete! The final day on the one hand wasnt easy but there also wasnt a single set I thought I might fail. Now both biceps are sore but far from terrible. Left delt ache is not bad at all. Also because I have a mix of pound and kilo plates many weights I couldnt get exact and in those situations I would do the closest weight that was above the correct weight. So now comparing the true weights I used vs the weights given for a 1RM 5 lbs above the one I entered, a few of my true weights were already higher than them, including days 7, 8, 11, and 12 which account for the only days that were even close to being challenging. After I finished the challenge I did a drop set at 205 lbs, the weight I was training at for reps before I started the program. Despite it being my 12th heavy set, I did 5 fully paused reps and it wasnt even that hard. This shows I have very clearly gotten stronger over the past 3 weeks, but its just a taste of exactly how much.

As I was warned, the challenge did indeed put a lot of stress on parts of my body besides my muscles. My bicep tendons are pretty beat up despite never even knowing that was possible before this. For the next 3 days I will just be resting and eating a lot of food. On Wednesday I will put my new strength to the test.

[Vutulaki]

Good onya Luigi, are you going to test your 1RMs? be interesting to see once youve healed up

On another note I have someone new in my life, cottage cheese, fuck me I love this stuff I have it on low carb crackers with black pepper as a snack replacement any other ways to eat it let me know

[Anastasios]

Great job Luigi. I personally wouldn't last through a cycle like that, I would need several PRP injections in shoulders, knees, hips, elbows.

[Anastasios]

Good onya Luigi, are you going to test your 1RMs? be interesting to see once youve healed up

On another note I have someone new in my life, cottage cheese, fuck me I love this stuff I have it on low carb crackers with black pepper as a snack replacement any other ways to eat it let me know

I used to eat cottage cheese on Swedish crispbread. Crispbread nutrition is good on paper but actually garbage. Only insoluble fiber and the minerals are indigestible, the protein is garbage too. Too much insoluble fiber makes you absorb micronutrients much worse.

You can make pancakes with cottage cheese, just mash a banana and mix the cottage cheese with it and two eggs.
You can mix cottage cheese with fruit too.

Regarding insoluble fiber and foods that are hard to digest, learn from my lessons and spread the word so people learn more about grains and vegetables. When I moved out in 2010 (Som-Pong helped me carry my stuff and first thing we did in the apartment was smoke a joint and eat kebab lol) I found that beans, chickpeas and lentils gave me the most bang for my buck, in almost all regards except healthy fats. Protein, fiber, mineral and low GI carb bombs. Turned out I could never accustom myself to the indigestion and what seemed to be malnutrition. I read that they contained some toxins and antinutrients that could worsen digestion, and thought I must be extra sensitive to them and quit it all together. My mom kept telling me I didn't soak them long enough before cooking.

Years later I revisited the idea with beans and noticed the malnutrition again. This round I had better resources at hand. My quads and inner thigs would get these immense cramps in the middle of the night and I had to fall off the bed and stretch them, the pain when this happens is bad enough that I scream. A long lasting and "clenching" cramp is due to magnesium deficiency. Magnesium helps regulate the ion channels in the muscles and thus disrupting electrolyte balance. How can it be that even when supplementing with magnesium and eating beans 2 times a day which have lots of magnesium that this happens? I had done blood tests before which showed low Mg levels which is why I always take Mg in supplemental form. I did another blood test and it was worse despite supplementing with Mg. I googled for a while and found some unpopular truths about beans, lentils and chickpeas. The protein is pretty indigestible, the fat is not good as it is cheap omega 6, the fiber is more like a toxin that disrupts absorption in your intestines and sucks up minerals like Mg and with the high content of insoluble fiber, its capacity to "flush" or push stool quickly is high and your intestines are robbed of any useful nutrition. So these foods are ANTI-nutrients. They still do have their place, like when you want to detoxify your body - an excellent way to rinse your insides.

The most nutritious foods are meat, fish, poultry, eggs et.c. They contain very high amounts of very absorbable vitamins and minerals. Grains and vegetables generally have poor absorption, and for stuff like iron I have found that no amount of spinach or any other high iron veggie would resolve my iron deficiency. Unfortunately we go through 12 years of schooling and none of this is even touched upon.

When we train very hard and like me also work very much, the requirements for vitamins and especially minerals is higher, pretty much proportional with macronutrients. It is very difficult to get it all from foods, supplementation is a much more successful way to get it done. I religiously take iron bisglycinate (20mg pure iron), magnesium bisglycinate (800mg pure mg), zinc, vitamin D and C.

Sorry for the detour but I thought this can't lead to harm and come from hard learned lessons.

[Anastasios]

My fever is mostly gone but the inflammation in my throat is still bad. I got this back in March and was prescribed ephedrine and bromhexine. I called up a doc again to renew the prescription and said they suspect I might have asthma. I'm not sure because this only comes with a sudden onset of cold. But maybe I have light asthma and cold and dry air irritates my throat and it gets inflamed. Have a hard time swallowing right now, and eating, hoping this goes away quick so I can get back to training.

[Som-Pong]

Beans, lentils, and chickpeas are basically what Indian streetshitters eat.
Do you want to be a fucking streetshitter?