Anyone interested in a group fitness challenge?

[Professor Diet Butcher]

Easy to answer this one. Train with the style I showed you 16 years ago. You only need one exercise per movement. You have a horizontal press, pull, vertical press, pull, then squat and deadlift. That's bench, rows, military press, pullups. You only need to do one exercise of each movement. When you stagnate week after week doing an exercise, change to a variation of it slightly lower than last best and continue with progressive overload over the coming weeks. After that you only need a handful of extra exercises like curls, extensions, laterals and seated/standing calf raises, and then maybe some single leg or even single arm exercises to be more symmetric and have better transversal stability and strength. Check next post regarding volume.

That's pretty much what I'm doing now. Except I alternate deadlifts and squats on different days.

[Anastasios]

Last night's training

Starfish 0kg x 18, 4kg x 18, 6kg x 18
Wide grip Pullups 3x12
Dead tired and wounds on hands from paper cuts, got too late, went home after pullups. Too freaking cold too, my joints hurt.

[Anastasios]

Easy to answer this one. Train with the style I showed you 16 years ago. You only need one exercise per movement. You have a horizontal press, pull, vertical press, pull, then squat and deadlift. That's bench, rows, military press, pullups. You only need to do one exercise of each movement. When you stagnate week after week doing an exercise, change to a variation of it slightly lower than last best and continue with progressive overload over the coming weeks. After that you only need a handful of extra exercises like curls, extensions, laterals and seated/standing calf raises, and then maybe some single leg or even single arm exercises to be more symmetric and have better transversal stability and strength. Check next post regarding volume.

That's pretty much what I'm doing now. Except I alternate deadlifts and squats on different days.

Same here I alternate deadlifts and squat every other week.

[Luigi]

Went heavy on squats last night. It was basically the first time squatting heavy since being sick. Much to my surprise I nailed it with no issues. I then inhaled a pizza and went to bed. The problem was I then didnt sleep well and today at work I was totally rekt. I had like 3 meetings and in the time I had between them I got very little done. After work I passed out hard. Its worth it though. If I get derailed at work I can correct that with a weekend of overtime, if you get derailed from fitness its much harder to rebuild yourself.

[Vutulaki]

People will pay to hear that the easier way is better evven when it comes to shit like strength or combat training. Worse still Politics...



Thanks for the post on volume

[Anastasios]

People will pay to hear that the easier way is better evven when it comes to shit like strength or combat training. Worse still Politics...



Thanks for the post on volume

I like this guy. I think my favorite quote of him is how disgusting the world tolerance is. Why should you be forced to tolerate idiots? Might as well just say go fuck yourself, I am not tolerating your shit, than pretending you do and hate them behind their back.

[Anastasios]

[Vutulaki]

haha Jesus says love your enemies, but first you have to create enemies.

hhahahahaha

[Anastasios]

Thursday nights training

side kick red band 3x36
single leg kettlebell deadlift 43kg 3x16

glute medius is sore as fuck, rolling it on a lacrosse ball every day as well as some massage gun.

Last nights training

starfish 0kg x 18, 4kg x 18, 6kg x 18
bench press 140x5

sore all over, fatigue, testosterone levels feel low - haven't pinned any in a while since I wanted it to go low, get my SHBG up with metformin too and increase androgen receptor sensitivity and density.

ordered some BPC157 and TB500 from a new source, hoping this will help the shoulder and even glute medius

[Vutulaki]

Forced myself to take two rest days in a row, I think the whole playing it by ear and resting when my body told me to was leading to me not recovering enough squat and deadlift day always ended up feeling like I was getting ebola even after I went back to doing them on different days and no less than two days apart

Im done with foam rolling, contrast showers and even massages. Only food and sleep seems to actually have any lasting effects or affects