thread of getting sw0le

that's good info, though it does recommend an amount that is still quite a lot of protein that i wouldn't necessarily consume on a day of regular eating (for my weight the low end they recommend is around 108 grams of protein)

really don't worry about it. it will make you crazy. if you are eating enough carbohydrates you need even less. 108 grams isn't that much but if you can't get there like i said just eat one more thing. i like turkey slices or yogurt. or don't change anything! it's fine! if you have gone from 0 to doing something you are going to magically gain muscles unless you are literally starving.

that seems wise. im lucky to never have had any food issues and it would be a poor move to start hyper-fixating and nutrient-counting

just need to register that i can't believe i made it through leg day today, and it was a really solid one at that. fuckin colds can eat shit.

my squats are the best they ever have been. i feel like i'm finally using my quads properly, like they are popping into place and engaging through the full movement, extending to parallel, wrapping up in a teardrop, and the rest of my body is just following along. hip mobility and just the entire structure of my low back and hips feels like it has range of motion to spare. it's good. 5x4 @ 275.

what a feelingggggg

when you're squatting on the ceiling

i am going to get a session with a trainer to teach me good form for squats and deadlifts. still just using machines and dumbbells. mad that my gym is still on limited covid hours and i can't get in as often as id like. going about twice a week currently

need to do more core stuff.

i think there's some mystification around form.

"starting strength" is a silly book written by a silly man but there's extensive form discussion in there that i found very helpful. a little googling would probably dig up a pdf right quick

a lot of form is about mobility, and i hear that another really good reference / how-to on that + stretching and rehabilitation is Becoming A Supple Leopard. n.b. i've only flipped through it. i've never looked at starting strength.

i looked at becoming a supple leopard once to check its two-page section on squat form and it looked legit.

supple leopard is also a silly book/silly man combo but i got similarly useful information from it.

becoming a supple leopard is a funny name for a book. i might pick up both of those books from the library.

i could use some more suppleness

Oh man, I haven't read the name Kelly Starrett since the peak-Crossfit era. I wonder how many of those people have drifted into the defeat COVID with supplements grift...

His couch stretch is super useful if you drive a lot (or sit at a desk a lot, presumably)

I still watch his vids. He seems ok.

big strong muscle guys putting like 3x 20kg plates on each end of the barbell plus a couple of 5s and just leaving them all on there when they’re done.

yeah it's impossible for them to put away, too heavy. this is one of my biggest gym complaints. well the other day a guy was photographing a girl using an actual camera, during peak hours. so no one could use the turf area unless they wanted to be on her instagram i guess. no way you could have done this at 5 am or even 10 am, or just not done it at all.

i haven't seen anyone leave weights on in a while, thank god.

i was deadlifting a few weeks ago. there was a guy next to me, also deadlifting. i was doing sets of 5 at a weight, with straps. he got up to that weight and could not pull it up, without straps. i did one more set of 5. he came up to me, was very polite and said, "you're crazy strong, i was just wondering if you have any pointers." i told him to use straps. anyway, it felt good. the end.

💪

I've been consistently gyming it for the first time ever since early August. Feels good. I go 4 times a week, sometimes 5 but only do cardio stuff if I do that. Noticeable physical gains but no noticeable improvement in performance that I can tell. It'll be a long road I suppose, started from nothing (naturally slightly built skinny-fat dude in his late 30s is not a great base to begin from)

what do you mean by performance?

he means intercourse

lol

lol

lifting things hasn't gotten easier, I can lift more, was what I meant.

I have noticed a slight uptick in the last week mind you

im also totally slacking on core workouts.

jim you still doing your thing?

i've never really done hyperextensions regularly before but i've recently started doing bow pose and holy crap my lower back was / is underdeveloped.

i'm having some breakthroughs lately with opening my chest, engaging my mid back and tightening my lower core, all of which is to say .. having a more upright posture? feels good

is anyone still busy gettin jacked this winter?

I've had a shitty cold for two weeks which has kept me away but I'm really keen to get back at it.

i know machines are supposed to be bad but i have discovered the dip machine and i love it

nothing necessarily wrong with machines in particular for training triceps

there are a lot of machines i really like now! i like to hamstring curl and chest fly. both hurt, bad.

i mean, "a lot" = 2 i guess

I still work out those arms.

i dont trust any of the queens meatheads at my queens meathead gym to be vaccinated, mandate or not, so i'm still on the kettlebells at home. it's boring and i really miss squatting heavy and DLs and all that. maybe in the spring.

i have been rehabbing my knee, which started killing me out of nowhere on a run about a month ago. so have not done much for a month. i was just getting back into form lifting and running since the spring, after a year before that mostly on the couch :(

my ortho is, like all orthos, excited in a religious passion about 'referred pain' from my lower back. so have many stretches and irritating movements to do at home.

i think i yanked something too hard by doing atg goblet squats at 100lb and then running on it a day later. it's getting better, just in time for the holidays!!

i guess i could have been going to the gym and just doing the upper body stuff but frankly that seemed like cheating and i was already demoralized

goole!

knees man. good luck! i would not be in the gym at all either if I couldn’t squar.

i have been doing more yoga than ever, about 30-40 minutes of it before lifting, and it’s just been the best thing. so much more body awareness and extension. it’s helping me break out of the same old ruts i’ve been in with lots of the exercises i’m used to. in lots of cases dropping weight and focusing on full rom. the gummy i take before working out also contributes.

i feel like in a lot lifts my body is basically scared of the lift and so my form is stunted. dropping weight to the point where my body isn’t scared and straining has made things feel good again. I mean it’s weightlifting 101 but it’s like my progress these days isn’t some number it’s relearning every basic thing more and better.

how strong a gummy are you doing? i'm off caffeine rn and could use a different performance enhancer

i am trying to incorporate more yoga into my week, that yoga/lifting combo really does tap into some cosmic oneness shit. then obligatory cardio feels so mechanical and idk transactional afterward

my “cardio” is running 10 mins to the gym and running 10 mins back, it feels like plenty

^^^this me, too

OK it *will be* 'cause I just moved house and now have zero excuse not to run to the gym

also got my bike tuned up, so I should be using that now, too

highly recommend the kneesovertoesguy program for anyone with knee pain (or without knee pain)

i do 2.5-5 mg for a gummy. it really just helps me dial into my body.

highly recommend the kneesovertoesguy program for anyone with knee pain (or without knee pain)

― Bongo Jongus, Wednesday, November 24, 2021 7:10 PM (two days ago) bookmarkflaglink

thank you for posting this, this stuff is awesome. his videos are hyper which is annoying but so far i've just been doing the exercise where you sit on your heels and then straighten your legs and i can tell my knees are crying out for more.

quads need major stretching / tension release too so double whammy

starting lifting again some, working on my clean form, doing a power clean is not that hard but fitting the shoulder shrug in and really getting under the bar for an official olympic clean is tricky, i feel like im getting it but then when i try to go heavy it starts to fall apart, anyway cool lift... maybe the coolest lift? many details to master all happening extremely fast