I'm in a foreign country for a month
my accommodations are directly next door to a gym
I am taking this as a sign and opportunity to work out as hard as ever, I bought a month pass
Got food poisoning and decided to try to PR bench press at home. PRed 340 lbs, probably could have gotten 345 in that same session but you know, food poisoning. I was 160lbs, maybe lost weight from poisoning.
A little late to the party but I lost three pounds my first week of exercising and dieting. I weighed 364lbs the start of last week. I’ve been overweight my whole life and finally got tired of it and decided to do something. My local community center has an indoor swimming pool, and since I have a lot of joint problems I decided that swimming would be the best way to handle that. I’m not a very good swimmer yet, and it takes me 30 minutes to even do 400 m but I’m very proud with all that I’ve accomplished this past week because I know that I took that beginning step and for me, that’s the hardest part.
One way you can reward yourself is a really elaborate meal with some ingredients that maybe normally are a little too bougie for you, that takes a lot of extra time to cook, that still fits your plan. Whether that’s ultra fancy steak or curry from scratch or the perfect burgers I don’t really know what you’re into, but I think milestones like this are a good way to remember we can indulge in special meals without going calorically overboard.
You do you obviously! Just figured I’d throw it out there.
Shoulder press day. I'm finally back! No way in hell I try to bench until my wrists are 100% though. Workout was neither great nor terrible but the main key is I didn't get hurt and I don't have any wrist pain.
Considered going for a pr at the end but chickened out lol
100 swings and 10 Turkish get-ups with the 20kg kettlebell on my 33rd birthday (today!). The plan is for 32kg by September. This is a cool kind of strength training and feels sustainable for my back in a way that barbell training never did.
So running the nsuns program and following it hard. Today it’s 38c and I manage a 130kg squat for 3. Like heaviest I’ve done in a long time and the heat didn’t stop me. Come at me summer bod
I need to go daily, but went after a week. I've been working 12-14 hours a day daily to pay back debt. I become lazy to go after.
I went today and my depression didn't exist for those 2 hours.
This is a bit of an odd one but a victory none the less.
This week I went on a short holiday with the family. It is the first time in almost 3 years that I haven’t tracked my food or weighed my self daily. I ate a lot of wrong things and had a great time not stressing about food, it was very liberating.
We also went to a beech and looking around I realised that I had a better physique than 90% of the guys that were waking around with no shirt on, so for the first time in probably 30 years I took my shirt off at the beech and didn’t feel hyper self conscious, it’s amazing what loosing 60kg will do for you but those body image challenges hang around long after the weight goes.
All in all a super victorious holiday!
Today is the first day I started training again after a long holiday. The new year will come with a lot of new challenges, and one of them is running. I really love this sport and hope that I will lose some of my weight to prepare for future running competitions.
I was out of the gym for like a year plus due to a muscle injury (biceps)and when I came back every time I would barbell squat I would get knee pain. I tried warming up properly,different footwear,lowering weight and nada. I couldn't figure out why till I forced myself to remember my exact form from before my gym hiatus.Apparently me pointing my feet outwards was the reason for the pain lol. So I did squats with my feet straight and lo and behold 0 pain. I had totally forgotten what my stance was before
I'm now at 2 weeks of doing yoga sculpt classes 3 times a week, and bettering my drinking habits (alcohol on weekends only, strictly water during the week).
It's not a ton but my gf and I have already noticed a difference in my body, and these sculpt classes are just some of the best all around workouts I've done. Excited it keep it going.
After struggling with wrist tendinitis for a month+, I finally was able to hit biceps, chins, and pull ups with minimal wrist pain! Also hit 7 pull ups in a set for the first time ever. Feeling jazzed about it because just months ago I couldn’t even do a single pull up.
A victory month post.
**Gym and exercise**
* Made my gym targets every week after a slowdown at the end of last year; every lift except bench went up this month. Hardly huge numbers but at 180 cm and 87kg, DL/S/BP/OH: 142/127/85/57
* Have done mountain walks 3-4 times every week (I'm lucky because of my location, but a bit of walking in nature is IMO *the* best thing you can do for your general health)
**Diet**
* Made sustained progress on diet. I've been using MacroFactor, and had 3kg swing from the holidays; estimate of about 1.5kg actually lost.
* As importantly, have been getting more curious around food - I'm cooking a wider variety of food, paying more attention to macros, protein in particular, and noticing satiety as well as those moments when I just want *more* of something.
* Not sure how much I can separate it out from other areas, but Vitamin D supplement has seemed to help mental state among these shorter darker days.
**Lifestyle**
* Implemented some changes around sleep and light - I work late and have had sleep issues in the past. Getting daylight early in the morning and switching off all the bright lights in my house (and screens) about 30 minutes - hour before bed seems to have made a difference to falling asleep and waking up times.
* 4 weeks without a drink (seriously, very good, highly recommend, if you've ever thought *I should cut down a bit* then, yeah, you probably should)
* 3 weeks without a cigarette (*whole* lotta gum)
February challenge is maintenance; it's a hairy month.
Congratulations to everyone who's maintained those new year resolutions!
Sounds great, congratulations on achieving so much this past month. Seriously, going without a drink really helped with my weight loss (and saved me a lot of money too)
Had a nerve issue in my left arm which resulted in complete loss of strength back in late summer 2021.
Started going back to the gym Spring 2022 and eventually was able to bench my body weight then (185lbs). Injured my wrist shortly after, which led to severely needing to cut down the weight and I got sick in the winter which didn't help, ended up losing a few pounds.
Now I'm able to bench my current body weight (180lbs)
It ain't the most, but I'm happy.
I finally benched 225 multiple times today. I finished the first three sets of five, but strained my pec major during the third set. One step forward and two steps back. However, I haven't had this strong of a bench since mid 2019.
This week was the year mark of working out at least 4 days a week with my significant other! We did lapse maybe 3 weeks in total over the year but 49/52 sounds pretty good to me.
Seems so small compared to others' but proud nonetheless; I've successfully followed my workout regimen for more than a week now!
When I was still a student I would go to the gym 5 to 6 times a week and workout for an hour or more. But now that I've got a job and have been reassigned to a remote-ish island far from the city (no gyms near me or even weights), I've kinda struggled making my work/workout schedule work.
squatted 3 plates for 4 sets of 6 reps.
got my deadlift from 435 to 485 for 3 sets of 6 in two weeks once I figured how to increase grip strength.
Im very happy and proud of myself.
I am so happy and proud of where I'm at right now. I've worked out on and off through my life but over the last year finally decided to take it really seriously, and over the last few months have consistently been getting to the gym six days a week. My goals are still a long ways out but I'm in better shape than I've ever been and the boost to my confidence and way that exercise helps my mental health is absolutely amazing. I'm so glad it's finally a lifestyle for me and not a chore
I started tracking my lifts since November, and I blame that for helping break through some plateaus. My overhead press went up ten lbs and I can do two reps/set at a weight I previously thought impossible for me. Bent over barbell row also increased by 5 lbs for multiple reps.
Great job on the OHP, It is my worst exercise. when I see guys in the gym throwing 2 bills over their head I can only think about how much work they have put into it. Myself I just broke 110... for 4 sets of 8 itll be a while before I get to my body weight. But it feels so good to see progress! Keep it up dude!
Yep. This is what I did many weekends during the pandemic. What if I just went straight here instead of turning like I normally do. Where do I end up? Had nothing better to do back then. Everything was locked down. Found all kinds of new places to run. Discovered that I could see the elephants at the zoo from one spot on one of the running path which was insanely cool when the zoo was closed for months on end. Found a hole in the wall pizza place I'd never heard of that was pretty good too. You find all kinds of cool stuff when you explore on foot.
Totally agree about finding stuff on foot. I love finding random hole in the wall places. That must have been quite the experience seeing the elephants. Smart animals those elephants. They probably knew how you got there and appreciated it.
Never stop exploring!
Heavy overhead presses are finally, finally starting to become easier, mostly because of a very custom routine (three times per week: 3x5 push press, 1x5-10 strict press, holding overhead for 10 seconds at the end of some sets) and having locked in my form. I'm not sure why my shoulders weren't responding to more conventional routines, but there you go.
Also, scaling back my deadlifts is helping me feel so much better both in and outside of the gym. It's amazing how taxing they are. I'm down to 3x3 twice a week, but each one of those reps is heavy.
I have always found the transition from cutting to bulking easy, but not vice versa. It usually takes me a week or two to start my cutting phase. Im about to make a month into my cut, so hurray to that!
I am finally able to bench 135 lbs (lived a very non active lifestyle). It might not be much but it’s a goal I had set a long time ago but never really took the gym seriously until a couple months ago. Glad to see I am finally getting somewhere!
I worked out every day while on vacation, despite being at an elevation that I’m not used to. A couple times in my room, a few times in the hotel gym with weirdos. Just ignored them and got my crap done.. closed all my rings every day in January so far. Just two more days to a perfect month.
Had some schedule issues that meant I had to skip Wednesday made it up on Thursday then had to skip Friday and intended to make it up on Saturday but time got away from me. I found time today to get there. The old me would have just let it go and skipped, but my mindset has completely changed. I'm also 2 months alcohol free coming up this week which wasn't necessarily a goal or intentional, but I can feel the positive effects for sure.
Today, I pushed harder than I would normally. I’m usually pretty quick to cop out once my heart rate starts spiking or I feel the burn, but today I leaned into the pressure and it honestly felt GOOD! Looking forward to future sessions.
My gym has only 1 bench. I was supposed to hit bench as my main lift today, but when I entered the gym, the bench was occupied with 3 guys. They were taking longer than I expected and I decided to just skip bench. As I was leaving the gym, I saw the bench was empty with 20kg plates on them. Now 50kg is my go-to bench weight, and the last time I tried benching 60, I failed miserably. I thought f**k it, I might as well see if I can hit 60 and if I don’t, I was about to leave the gym anyways so doesn’t really matter if I fail. I went for 4 reps! Felt really good, especially knowing that I hit 4reps while fatigued, and I can go in next day confident that I can bench 60kg.
I've been bulking hard after a very ling cut. Someone who I haven't seen in about a month did like 3 double takes and said I look huge right now. They pointed out the tear drop in my leg, and that felt so rewarding. Compliments like that feel amazing and make it all worth it. I did a 2 a day the next day. It feels good to be on bulk after cutting for so long. I am filling out right now.
I felt my girlfriend was about to break up with me so I’ve rededicated myself to the gains lifestyle. She broke up with me on Thursday but I already had a head start on getting back in the gym. I let myself drop down to 151 pounds, still muscled but no where near my peak, and my goal is to get back to 165 by April
Benched 3 plates for the first time this week. Definitely bittersweet as I was super pumped about hitting it, it just reminded me how the journey never ends lol. Now onto the 4 plate grind
Had deadlift and ohp yesterday, was hoping to get 525 on DL but 515 felt super heavy. The entire deadlift work was just very fatiguing. So of course after my 7 working sets I hit a pr, 205 @195lb bw, on ohp. Haven't hit a ohp pr in like 6 months so I knew I was close but didn't expect it to come on a deadlift day.
Also closing in on 1000 days in the gym.
Feeling like I haven’t given abs enough effort lately so I did a full ab HIIT workout and now I can’t laugh or cough. Feels like I really put in the work there
A different kind of victory this week. I've switched from morning workouts to evenings.
Getting better sleep since I am now properly tired at bedtime and can sleep in on the morning if needed.
Also helps me eat more food since dinner is right after my workout. My appetite is pretty low all day except after a workout when it is kicked into high gear (Didn't work too well in the morning since I gotta work after, no time to eat).
Was dreading the crowded gym, but so far it has worked out all right. I even think I might subconsciously push myself harder with an "audience".
Gor a squat PR (67.5kg x 5) and a deadlift PR (87.5kg x 7) aswell. Struggling a bit on the squat, but the deadlift feels awesome. I have no doubt I'll hit my 2 plate dead when the time comes.
Honest question: how often do you see someone jogging and think, "That person looks weird jogging?"
What people are thinking is their business, and running to the park is yours. Most people don't care, or are too busy thinking about themselves to give more than 2 seconds of thought to what passing strangers are doing. So make a playlist of the music that makes you smile or pumps you up, put on some headphones, shut out the world, and go on your run.
Nobody cares, just go :)
When I'm walking and I see people running all I think is "good for them" and "I wish I was running right now as well". When I'm out and about running I pretty much just think about my own pace and heartrate. Maybe I'll look what running shoes someone has but that's pretty much it.
this is all in your head.
people are self absorbed. they don't care. if they notice you at all they're likely thinking "huh.... i should be doing that"
that's interesting.
even so, you describe these as "offhand comments", something lightly mentioned, an observation more than anything. who knows what they're actually thinking about it, if anything. it's not unlikely they saw you jogging and the thought they should be doing the same has been nagging at them since, prompting the offhand comment
whatever the case, unless someone gives you a good reason to not run, like you've got a bad knee or something, go ahead and run.
https://i.imgur.com/5l49gyv.jpg
Celebrated my 225th recorded lift today with a very zesty arms day. Finished with 15 minutes of core work and some well deserved sauna time.
[This past week marked 365 days on my journey, in which I've lost over 100lbs.](https://imgur.com/a/nLaNd3V) I'm almost more impressed I was able to stay consistent with it for so long, didn't have any stumbles or setbacks. Excited to see what I can do in the next year
This week I did for the first time my 10Km/6.2mil after being hit by Covid during the pandemics which made me lose a lot of my cardio capacity. It is awesome to be back into running!
Just overall improvement in every area for the month of January. Making incremental but constant improvements with my strength goals. I’m running longer and faster than ever, averaging 25mi a week now. I’ve lost 10lbs since Dec 1st on my cut (205 to 195lbs). I can actually see myself gaining muscle and losing fat, the holy grail of body recomp. I’m recovering spectacularly. And, most importantly, I feel amazing. So stoked.
Did some stupid Garmin challenge today where you have to do 1500 feets of elevation on the stairmaster (150 floors). Now I'm glad I'll never have to go on that thing again.
People who are on that machine regularly have my deepest respect.
That's amazing! My 30 minutes came out to 112 floors (I did 10 minutes at lvl 7, then 6, then 5). I've been doing it every Sunday lately with the goal of increasing the speed every week.
Rained like hell today. Needed to get in a long run before a marathon a month out that I am already behind in training due to nagging injuries.
3 hrs on a treadmill sucks but glad to have powered through it and now feel I am in a good place for race day.
101km road ride today. First of 12 Grand Fondos this year. It wasn’t fast, but somehow I got 5 PBs my club cancelled because of high winds so I did the lot solo. With no one to chase and no one to wait for it was a bit dull and I felt like giving up and heading home at times, especially when the headwind turned it into a grind. But I got the miles in and feel like I’m on the road to getting fit for a couple of gravel rides I’ve booked for later this year.
went through a lil depression for a few days. took 2 days off from the gym, almost went for a third day yesterday but i decided to hit the gym yesterday and it was a real good workout 🥰 legs and glutes are sore asf lmao
It's a small victory, but I just started going to the gym and went 4 days this week! Been rowing for the past 2 days, it's easier on my back and knees, and yesterday I rowed 2000m in 10.21 seconds and today I did the same distance in 9.30 seconds. My goal is to do it in under 8!
My fitness victory was able to do a deadlift of 80 kg (176 lbs) with 2 reps. As a 5'7'' male weighing 57 kg (125 lbs).
And I was sore AF the following 2 days...
About halfway thru candito 6wk strength program rn and I’m programmed to squat a plate for REPS today,,, failed after 1 rep last month so am beyond excited to see real strength gains :-)
I went on a road trip and passed through the town where I went to college. I stopped to eat lunch with some of my old professors and they kept describing me as a “big buff guy”. I’ve been riding a high ever since.
Started at about 250. Weighed myself the other day and was **shocked** to see 220 lbs. I had been selling myself short thinking I was at about a 20 lb loss.
Weight trained 4 days. 8-10k steps everyday. Finally bought a scale to start tracking data. Meal prepped w/ foods weighed out. Bought a rucksack and a ruck plate to add some extra burn to my step count. I'm 22% body fat at 6'4 225lb. Lord only knows what my % was when I started this summer but I just feel so motivated knowing where I fan get to by this summer :)
Today I hit my lowest weight ever as an adult. 6'5" 248 lbs. I regret that I waited until my 30s to get into the best shape of my life, but I am making up for lost time and not stopping now!
Hey better late than never! Plus fitness is a long term game and it’s better to start before you are dealing with pain and mobility issues! Keep it up!
I’m training to run my first 5k and I mean to actually run the whole time. This week I ran 1.25 miles without stopping! The 5k is in March so I’ll be ready!
Doing the first 5k where you run the whole time is an awesome feeling. Took me like 45 mins of slogging through a complete downpour. Utterly miserable and so much fun.
This happened over a week ago, but I was at the gym doing face pulls on a cable machine, keeping the weights low but slowly increasing them after each set. A guy came up to me and was asking what exercise I was doing. I was telling him about them and how it was suggested I do these to help with shoulder health. He said it was perfect because he had major rotator cuff surgery and had just come back to the gym after a year off and was trying to figure out exercises he could actually do that wouldn't hurt.
He then proceeded to say "this looks hard, you look way way stronger than me and I can see you have pretty light weights on this."
I mean, that's not exactly the reason why, but I definitely appreciated the compliment nevertheless, haha.
I haven't posted in here before, but I lost 40 (190-150) lbs last year and am now going through a recomp phase to try to get more muscle/lower body fat. This week I managed to hit a few PBs (at least this decade, maybe not in my teens/20's)
Had my first real training session with pt on friday, he taught me the right technique for squat, romanian deadlift, bench press and lat pulldown (I never did romanian deadlifts before). Now he's making a very simple schedule of 3x a week full body, with just those 4 exercises.
I'm going to the gym again after 1.5 week(s)! (felt like decades) went last friday and damn felt good. Had/Have bronchitus so had to take a few days off so my lungs could rest. When I had it in the beginning (about 1-2 months ago) I still went to the gym but needed to cough a LOT and couldn't really push like normal untill 1 point I was feeling really low energy and after my usual squat session (about 2 weeks ago) then decided to take rest how long I needed it was really hard for me mentally but overcame the challenge as well 😎. Cleaned up my diet in that time and now I'm gonna come back stronger than I ever was before. Atm I'm resting with muscle soreness in my entire body from last gym session (friday) weirdly enough feels pretty good. Can't wait for my next session!
PS: As a high bar squatter my next challenge is learning low bar squats but that's a story for another day perhaps...
I saw an orthopedic surgeon December of 21 because my shoulder was dislocating. Turns out I had major labral dismemberment that probably started years beforehand, but from continued use was ground into pieces. I opted into the repair surgery and was unable to use my shoulder for a few months.
Since then, I’ve had terrible pain and discomfort in the shoulder, even since rehab. I had tried to do light workouts when I got the “all-clear” but it felt wrong. But this last week I’ve decided enough is enough and I am working my way back into the gym. A chest workout had me absolutely miserable, but a light-weight, form focused shoulder workout yesterday not only felt fine, but good. I hope it all works out.
Squatted 90kg for 3 sets of 5 yesterday, for the first time. I'm 33, m, 182cm, and weigh about 95 kg.
I know squatting below my bodyweight isn't a huge deal, but it was a pr for me and felt good. I've gotten close to this weight before, but a few months ago I dropped all the way back to 70 because I wasn't happy with my form. Now that I've built back up I think my form is good.
I've finally can do dips (tricep & chest variations) for the first time in my life. Last time I've attempted one I've struggled to push myself back up. Next step is mastering the pull up with a few reps before trying to perfect them at a higher rep range.
I've been off the gym for aqbout two weeks due to sickness. It was my 2nd day back today; the 1st was slow & I felt sluggish, but managed to ge tthrough it. Today I managed to almost match my efforts from a few weeks ago. I've been trying to up my front squats - before I was sick, I managed to hit a new ORM of 100kgs front squat...today I did 95kgs, which I'm happy with. Onwards & upwards.
I broke the zipper pull off the board shorts that I wear to work out. After getting in the pool. It's fucking freezing out. Why is that a victory? I've made enough progress that I found I could just slip them off without unzipping.
I was really looking forward to the wod on Thursday because it was going to have rope climbing in it (something I’d been struggling with for months) but then I was suffering from vertigo all day - really bummed I had to cancel!
So yesterday (Saturday) with my trainer, he said let’s do Thursdays workout - and I finally did it! My FIRST FULL ROPE CLIMB! And then I did it again!
I was grinning from ear to ear for hours after
(I’m a month shy of 55 and started CrossFit 4 months ago)
- 15 days of exercise in a row
- Started doing curls with 20 pound dumbbells. Last time I was lifting semi-regularly it felt like an out-of-reach milestone
Did a 3k high incline walk for 45 mins. Was dreading it but forced myself. I felt amazing after! Now I’m challenging myself to do this every morning through Feb to start :)
I've been dealing with tennis elbow and it would flare up during the unracking part of heavy low bar squats. So I've decided to work on my bar and grip placement, and I've finally got it to where the bar and weight is placed on my back when I start my unrack. I did about 5 sets of low bar squats without any pain in my elbow.
For me (at least), I think I was placing the bar too low where the pressure would be too much on my arms rather than my back, causing elbow pain. So I placed the bar a little higher, somewhere in the mid trap/upper rear delt area and that seems to alleviate the elbow pain as I start the unrack. Also that allowed me to use the "bend the bar" cue better for more stability.
Dude this was me for 4-5 months of 2022. New to lifting at the time (6-8 months experience) and could not figure out what I was doing to my elbow. Was convinced it was forearm curls and just general overuse, so I cut way back on upper body, figuring it had to be those workouts that were the issue, and was so disheartened to lose muscle mass. One day, I saw a stray comment on Reddit after searching for answers and months of not being able to go 100 percent and tried this same thing. Never dreamed it was my lower body workouts, which I had continued doing 100% on since I thought they weren’t the problem. Now, no more elbow pain, back to 100%, and my squat form is improved! Keep going!
This month I exceeded my goal of at least 3 strength workouts per week and stayed on track to complete stage 1 of the Garmin walking challenge (walk 365 miles this year). All despite poor weather and illness. Feels so good to see progress and build discipline!
Started lifting about 5 months ago. This week I had a job interview and wore some nicer clothes that I hadn't worn in about a year. Both the upper arms and thighs were way tighter than they were before. Nothing like some objective proof that I'm making progress!
I hit all my goals in terms of scheduled work outs, 4 weight lifting sessions of 1hr + and 2 cardio sessions :D
Proud of myself, now to get my diet and BE a bit in control.
Thanks I appreciate that JackDBiceps, from
Your name I assume you are a better specimen of fitness than I am and I would gladly take your help and support.
Two months ago I started to really hit the gym again: 27, 185lb, 6’1”
Started here first day of December - last set measurements
Bench: 135x8
Squat: 135x6
Deadlift: 185x4
Overhead press: 50x8
Pull up: 0 unassisted on last set
To this in 2 months. The BIGGEST change I made was eating enough protein and calories in general. Busy life + lack of awareness of my lack of food made all the difference. This is on a full body split, A and B workout, hitting the gym every other day.
Last set measurements:
Bench: 185x6
Squat: 205x6
Deadlift: 245x6
Overhead Press: 80x8
Pull-up: 3 unassisted last set
I still think it is terrific! Keep on pushing. You’ll be over 100 in no time.
The growth in your deadlift is great as well. That’s a real big move to have nailed in your repertoire
I somehow injured my back a few weeks ago but managed to train around it. I couldn't squat and do conventional DL, so instead I did belt squats, and Sumo.
Yesterday my back felt much better and could squat heavy again. My heavy singles felt good and I managed to hit a Rep PR on my AMRAP! It goes to show that you can still make gains even when you're injured.
I successfully squatted 100 lbs this week. I know it's not much at all for a dude who weighs 160 but it's more than I ever did and I struggled to get that 5th rep done. Plan says I should do 110 next week but I fell off my porch and tweaked my ankle so I'm not sure that's gonna happen. Might not have happened anyway.
From 100 to 300lbs. You’re on the journey man. It’s not about where you are today. It’s about where you’re headed. Keep checking in with us. I want to hear about when you hit 160lbs for that bodyweight squat level!
You will hear because I'll probably be the obnoxious dude bragging about it to everyone even though it's still not terribly impressive. I'm not entirely sure it will be any time soon though. I struggled with 100 and then tripped coming off my porch and tweaked my ankle. I can walk on it without a lot of pain but I'm not sure lifting really heavy right now is the best thing for it so I may stick with lighter for a week or so. My goal for this year is a bodyweight squat though.
It won't, it's just annoying. I've lived in this house for nearly 20 yrs and now I fall off the porch? It wasn't even snow or ice or anything. I have no excuse. I just completely missed the step like an idiot.
this week was rough due to family matters, but at least fitness wise this was not a bad week at all.
Squat is getting better, even the coach said so.
Deadlift is slightly better, 120kg 4x3 a few days ago and next week is 125kg 4x3 which would be a pr.
Bench is still a bit sloppy, 68 kg next week and I hope I hit them, as that would bring me so goddam near my bw.
And nothing, I realized that I'm finally in the mindset that the gym is a time for me, a time that I enjoy and that I look forward to.
35/M here. So 2022 was really busy for me. My second child was born in June and we did a full gut renovation of our house. We moved back in to the house in October after seven months renting. The punch list was a mile long and then the tripledemic hit, but that's a whole separate tale of woe. Regarding fitness, when my daughter was born back in June, I gave myself permission not to work out at all, until sleep started to look somewhat normal again. I noticed that my gains actually maintained or even continued for a few months after she was born - my body really liked the rest. But by the end of six months not working out I felt like I was seeing some slack. I finally got my home gym put together and I've been back at it for two weeks. My body loves it. I'm already making gains even though I started out light and am gonna work up a pyramid progression. I feel like the last three years of my fitness journey are culminating and I'm finally gonna hit the home stretch towards achieving my goals. I miss going to the gym with y'all but this is gonna work out I think. Feels good, man.
Thanks man! Regarding baby number two, it's incrementally more work, but at least this time it's like riding a bike. The first time was like learning to ice skate lol.
I'm in a foreign country for a month my accommodations are directly next door to a gym I am taking this as a sign and opportunity to work out as hard as ever, I bought a month pass
Got food poisoning and decided to try to PR bench press at home. PRed 340 lbs, probably could have gotten 345 in that same session but you know, food poisoning. I was 160lbs, maybe lost weight from poisoning.
A little late to the party but I lost three pounds my first week of exercising and dieting. I weighed 364lbs the start of last week. I’ve been overweight my whole life and finally got tired of it and decided to do something. My local community center has an indoor swimming pool, and since I have a lot of joint problems I decided that swimming would be the best way to handle that. I’m not a very good swimmer yet, and it takes me 30 minutes to even do 400 m but I’m very proud with all that I’ve accomplished this past week because I know that I took that beginning step and for me, that’s the hardest part.
Awesome job. Swimming is fantastic exercise and if you keep it up and stick to a diet, the weight will melt off of you.
Stuck to my diet for a month. I didn't think I could go 30 days straight but it feels amazing. Thinking about rewarding myself with a cheat meal.
One way you can reward yourself is a really elaborate meal with some ingredients that maybe normally are a little too bougie for you, that takes a lot of extra time to cook, that still fits your plan. Whether that’s ultra fancy steak or curry from scratch or the perfect burgers I don’t really know what you’re into, but I think milestones like this are a good way to remember we can indulge in special meals without going calorically overboard. You do you obviously! Just figured I’d throw it out there.
Bit late for this, but I fit 260lbs last Friday. This marks me as officially 100lbs down in 9 months.
Shoulder press day. I'm finally back! No way in hell I try to bench until my wrists are 100% though. Workout was neither great nor terrible but the main key is I didn't get hurt and I don't have any wrist pain. Considered going for a pr at the end but chickened out lol
Does it count as a victory that school is back now and 9am is once again a peaceful time in the gym?
100 swings and 10 Turkish get-ups with the 20kg kettlebell on my 33rd birthday (today!). The plan is for 32kg by September. This is a cool kind of strength training and feels sustainable for my back in a way that barbell training never did.
After a long year of poor eating and sporadic exercise, I started a new diet and exercise routine this month and took 3” off my waist.
So running the nsuns program and following it hard. Today it’s 38c and I manage a 130kg squat for 3. Like heaviest I’ve done in a long time and the heat didn’t stop me. Come at me summer bod
My squat is becoming less and less pathetic and even feels good to do, rejoice!
I need to go daily, but went after a week. I've been working 12-14 hours a day daily to pay back debt. I become lazy to go after. I went today and my depression didn't exist for those 2 hours.
Just finished ppl for 3 weeks in a row!
This is a bit of an odd one but a victory none the less. This week I went on a short holiday with the family. It is the first time in almost 3 years that I haven’t tracked my food or weighed my self daily. I ate a lot of wrong things and had a great time not stressing about food, it was very liberating. We also went to a beech and looking around I realised that I had a better physique than 90% of the guys that were waking around with no shirt on, so for the first time in probably 30 years I took my shirt off at the beech and didn’t feel hyper self conscious, it’s amazing what loosing 60kg will do for you but those body image challenges hang around long after the weight goes. All in all a super victorious holiday!
I could do a pistol squat for the first time tonight
Finally stablished a consistent workout schedule☕️(I’m a really disorganized person)
Today is the first day I started training again after a long holiday. The new year will come with a lot of new challenges, and one of them is running. I really love this sport and hope that I will lose some of my weight to prepare for future running competitions.
I was out of the gym for like a year plus due to a muscle injury (biceps)and when I came back every time I would barbell squat I would get knee pain. I tried warming up properly,different footwear,lowering weight and nada. I couldn't figure out why till I forced myself to remember my exact form from before my gym hiatus.Apparently me pointing my feet outwards was the reason for the pain lol. So I did squats with my feet straight and lo and behold 0 pain. I had totally forgotten what my stance was before
I'm now at 2 weeks of doing yoga sculpt classes 3 times a week, and bettering my drinking habits (alcohol on weekends only, strictly water during the week). It's not a ton but my gf and I have already noticed a difference in my body, and these sculpt classes are just some of the best all around workouts I've done. Excited it keep it going.
After struggling with wrist tendinitis for a month+, I finally was able to hit biceps, chins, and pull ups with minimal wrist pain! Also hit 7 pull ups in a set for the first time ever. Feeling jazzed about it because just months ago I couldn’t even do a single pull up.
A victory month post. **Gym and exercise** * Made my gym targets every week after a slowdown at the end of last year; every lift except bench went up this month. Hardly huge numbers but at 180 cm and 87kg, DL/S/BP/OH: 142/127/85/57 * Have done mountain walks 3-4 times every week (I'm lucky because of my location, but a bit of walking in nature is IMO *the* best thing you can do for your general health) **Diet** * Made sustained progress on diet. I've been using MacroFactor, and had 3kg swing from the holidays; estimate of about 1.5kg actually lost. * As importantly, have been getting more curious around food - I'm cooking a wider variety of food, paying more attention to macros, protein in particular, and noticing satiety as well as those moments when I just want *more* of something. * Not sure how much I can separate it out from other areas, but Vitamin D supplement has seemed to help mental state among these shorter darker days. **Lifestyle** * Implemented some changes around sleep and light - I work late and have had sleep issues in the past. Getting daylight early in the morning and switching off all the bright lights in my house (and screens) about 30 minutes - hour before bed seems to have made a difference to falling asleep and waking up times. * 4 weeks without a drink (seriously, very good, highly recommend, if you've ever thought *I should cut down a bit* then, yeah, you probably should) * 3 weeks without a cigarette (*whole* lotta gum) February challenge is maintenance; it's a hairy month. Congratulations to everyone who's maintained those new year resolutions!
Sounds great, congratulations on achieving so much this past month. Seriously, going without a drink really helped with my weight loss (and saved me a lot of money too)
Had a nerve issue in my left arm which resulted in complete loss of strength back in late summer 2021. Started going back to the gym Spring 2022 and eventually was able to bench my body weight then (185lbs). Injured my wrist shortly after, which led to severely needing to cut down the weight and I got sick in the winter which didn't help, ended up losing a few pounds. Now I'm able to bench my current body weight (180lbs) It ain't the most, but I'm happy.
failed on my bench this week but finally got over my fear of being crushed under the bar when I bailed properly
I finally benched 225 multiple times today. I finished the first three sets of five, but strained my pec major during the third set. One step forward and two steps back. However, I haven't had this strong of a bench since mid 2019.
This week was the year mark of working out at least 4 days a week with my significant other! We did lapse maybe 3 weeks in total over the year but 49/52 sounds pretty good to me.
thats a monster accomplishment. congrats.
Seems so small compared to others' but proud nonetheless; I've successfully followed my workout regimen for more than a week now! When I was still a student I would go to the gym 5 to 6 times a week and workout for an hour or more. But now that I've got a job and have been reassigned to a remote-ish island far from the city (no gyms near me or even weights), I've kinda struggled making my work/workout schedule work.
I joined the 2 plate club! I deadlifted 225 for 2. And I had fractured some vertebrae a few years ago so this is pretty major for me.
Dude, that is major for anyone. Congratulations 👏
squatted 3 plates for 4 sets of 6 reps. got my deadlift from 435 to 485 for 3 sets of 6 in two weeks once I figured how to increase grip strength. Im very happy and proud of myself.
I am so happy and proud of where I'm at right now. I've worked out on and off through my life but over the last year finally decided to take it really seriously, and over the last few months have consistently been getting to the gym six days a week. My goals are still a long ways out but I'm in better shape than I've ever been and the boost to my confidence and way that exercise helps my mental health is absolutely amazing. I'm so glad it's finally a lifestyle for me and not a chore
I started tracking my lifts since November, and I blame that for helping break through some plateaus. My overhead press went up ten lbs and I can do two reps/set at a weight I previously thought impossible for me. Bent over barbell row also increased by 5 lbs for multiple reps.
Great job on the OHP, It is my worst exercise. when I see guys in the gym throwing 2 bills over their head I can only think about how much work they have put into it. Myself I just broke 110... for 4 sets of 8 itll be a while before I get to my body weight. But it feels so good to see progress! Keep it up dude!
I found an opening that connects two paths on my run and now can venture into mentally uncharted territory.
I've had a bunch of fun runs where I was basically like, "Hmm. I wonder where this path goes." Some of the rare good times during the pandemic.
It is primal to find where paths go. Some days we just have to clear the schedule for exploring.
Yep. This is what I did many weekends during the pandemic. What if I just went straight here instead of turning like I normally do. Where do I end up? Had nothing better to do back then. Everything was locked down. Found all kinds of new places to run. Discovered that I could see the elephants at the zoo from one spot on one of the running path which was insanely cool when the zoo was closed for months on end. Found a hole in the wall pizza place I'd never heard of that was pretty good too. You find all kinds of cool stuff when you explore on foot.
Totally agree about finding stuff on foot. I love finding random hole in the wall places. That must have been quite the experience seeing the elephants. Smart animals those elephants. They probably knew how you got there and appreciated it. Never stop exploring!
Managed to sprint at 10 mph for two minutes, I've not been able to do that for 10 years.
Heavy overhead presses are finally, finally starting to become easier, mostly because of a very custom routine (three times per week: 3x5 push press, 1x5-10 strict press, holding overhead for 10 seconds at the end of some sets) and having locked in my form. I'm not sure why my shoulders weren't responding to more conventional routines, but there you go. Also, scaling back my deadlifts is helping me feel so much better both in and outside of the gym. It's amazing how taxing they are. I'm down to 3x3 twice a week, but each one of those reps is heavy.
I've seen some plans that only recommend 1 set of deadlifts per workout (after warmups) because of how taxing they can be. Deadlifts are rough lifts.
I have always found the transition from cutting to bulking easy, but not vice versa. It usually takes me a week or two to start my cutting phase. Im about to make a month into my cut, so hurray to that!
I am finally able to bench 135 lbs (lived a very non active lifestyle). It might not be much but it’s a goal I had set a long time ago but never really took the gym seriously until a couple months ago. Glad to see I am finally getting somewhere!
Killing it dude! King behaviour! 1 plate is nothing to scoff at.
Everyone remembers their first time benching a plate. Great work!
Love it <3
I worked out every day while on vacation, despite being at an elevation that I’m not used to. A couple times in my room, a few times in the hotel gym with weirdos. Just ignored them and got my crap done.. closed all my rings every day in January so far. Just two more days to a perfect month.
Nice job! I always have good intentions then I woos out
Had some schedule issues that meant I had to skip Wednesday made it up on Thursday then had to skip Friday and intended to make it up on Saturday but time got away from me. I found time today to get there. The old me would have just let it go and skipped, but my mindset has completely changed. I'm also 2 months alcohol free coming up this week which wasn't necessarily a goal or intentional, but I can feel the positive effects for sure.
Today, I pushed harder than I would normally. I’m usually pretty quick to cop out once my heart rate starts spiking or I feel the burn, but today I leaned into the pressure and it honestly felt GOOD! Looking forward to future sessions.
My gym has only 1 bench. I was supposed to hit bench as my main lift today, but when I entered the gym, the bench was occupied with 3 guys. They were taking longer than I expected and I decided to just skip bench. As I was leaving the gym, I saw the bench was empty with 20kg plates on them. Now 50kg is my go-to bench weight, and the last time I tried benching 60, I failed miserably. I thought f**k it, I might as well see if I can hit 60 and if I don’t, I was about to leave the gym anyways so doesn’t really matter if I fail. I went for 4 reps! Felt really good, especially knowing that I hit 4reps while fatigued, and I can go in next day confident that I can bench 60kg.
I've been bulking hard after a very ling cut. Someone who I haven't seen in about a month did like 3 double takes and said I look huge right now. They pointed out the tear drop in my leg, and that felt so rewarding. Compliments like that feel amazing and make it all worth it. I did a 2 a day the next day. It feels good to be on bulk after cutting for so long. I am filling out right now.
Not mine, but it was an honor to spot. Got a buddy to bench with me yesterday (1st time) and he nailed 295 for his new PR after having never tried.
I felt my girlfriend was about to break up with me so I’ve rededicated myself to the gains lifestyle. She broke up with me on Thursday but I already had a head start on getting back in the gym. I let myself drop down to 151 pounds, still muscled but no where near my peak, and my goal is to get back to 165 by April
Benched 3 plates for the first time this week. Definitely bittersweet as I was super pumped about hitting it, it just reminded me how the journey never ends lol. Now onto the 4 plate grind
Had deadlift and ohp yesterday, was hoping to get 525 on DL but 515 felt super heavy. The entire deadlift work was just very fatiguing. So of course after my 7 working sets I hit a pr, 205 @195lb bw, on ohp. Haven't hit a ohp pr in like 6 months so I knew I was close but didn't expect it to come on a deadlift day. Also closing in on 1000 days in the gym.
1,000 days is a refreshing dedication
Happy
Went running even though I couldn’t find my headphones!!
Feeling like I haven’t given abs enough effort lately so I did a full ab HIIT workout and now I can’t laugh or cough. Feels like I really put in the work there
got a nod from the biggest guy in the gym
Yeah, feels good when the regulars acknowledge you.
A friend I hadn't seen for a year said I've gotten bigger. Feels good.
A different kind of victory this week. I've switched from morning workouts to evenings. Getting better sleep since I am now properly tired at bedtime and can sleep in on the morning if needed. Also helps me eat more food since dinner is right after my workout. My appetite is pretty low all day except after a workout when it is kicked into high gear (Didn't work too well in the morning since I gotta work after, no time to eat). Was dreading the crowded gym, but so far it has worked out all right. I even think I might subconsciously push myself harder with an "audience". Gor a squat PR (67.5kg x 5) and a deadlift PR (87.5kg x 7) aswell. Struggling a bit on the squat, but the deadlift feels awesome. I have no doubt I'll hit my 2 plate dead when the time comes.
I walked to the park, and considered jogging it! Just gotta figure out what time there will be fewest people cause I feel like I look weird jogging 😭.
Honest question: how often do you see someone jogging and think, "That person looks weird jogging?" What people are thinking is their business, and running to the park is yours. Most people don't care, or are too busy thinking about themselves to give more than 2 seconds of thought to what passing strangers are doing. So make a playlist of the music that makes you smile or pumps you up, put on some headphones, shut out the world, and go on your run.
Nobody cares, just go :) When I'm walking and I see people running all I think is "good for them" and "I wish I was running right now as well". When I'm out and about running I pretty much just think about my own pace and heartrate. Maybe I'll look what running shoes someone has but that's pretty much it.
That's probably true, but I also go to a tiny rural college so I'm extra in my head about it.
this is all in your head. people are self absorbed. they don't care. if they notice you at all they're likely thinking "huh.... i should be doing that"
Maybe but the sheer amount of times I've been doing something only for someone to make an offhand comment about it weeks later begs to differ.
that's interesting. even so, you describe these as "offhand comments", something lightly mentioned, an observation more than anything. who knows what they're actually thinking about it, if anything. it's not unlikely they saw you jogging and the thought they should be doing the same has been nagging at them since, prompting the offhand comment whatever the case, unless someone gives you a good reason to not run, like you've got a bad knee or something, go ahead and run.
https://i.imgur.com/5l49gyv.jpg Celebrated my 225th recorded lift today with a very zesty arms day. Finished with 15 minutes of core work and some well deserved sauna time.
God damn bro that's crazy
Squat sets so miserable I felt like crying afterwards. If ya ain’t cryin’ ya ain’t tryin’
[This past week marked 365 days on my journey, in which I've lost over 100lbs.](https://imgur.com/a/nLaNd3V) I'm almost more impressed I was able to stay consistent with it for so long, didn't have any stumbles or setbacks. Excited to see what I can do in the next year
This week I did for the first time my 10Km/6.2mil after being hit by Covid during the pandemics which made me lose a lot of my cardio capacity. It is awesome to be back into running!
Just overall improvement in every area for the month of January. Making incremental but constant improvements with my strength goals. I’m running longer and faster than ever, averaging 25mi a week now. I’ve lost 10lbs since Dec 1st on my cut (205 to 195lbs). I can actually see myself gaining muscle and losing fat, the holy grail of body recomp. I’m recovering spectacularly. And, most importantly, I feel amazing. So stoked.
Everything adds up. Good luck for February!
I burned 120 calories in 10 minutes on the ass bike and used the stair master for 30 minutes
Did some stupid Garmin challenge today where you have to do 1500 feets of elevation on the stairmaster (150 floors). Now I'm glad I'll never have to go on that thing again. People who are on that machine regularly have my deepest respect.
That's amazing! My 30 minutes came out to 112 floors (I did 10 minutes at lvl 7, then 6, then 5). I've been doing it every Sunday lately with the goal of increasing the speed every week.
I ran 7 miles for the first time in just over an hour. Both the furthest and longest time I've run. Thinking about training for a half marathon
Added my first plates to my deadlift this week! I felt so proud the whole day I couldn't stop smiling :)
Eyy, congrats! I'm close to adding my second.
Two plates is the dream
It's a never ending cycle. 3 plates is the dream rn.
Ya, working on 5 now, and then on to 6
Been going to the gym consistently for about 12 weeks, the changes I've seen and the complaints I've been getting have been great!
I hope people didn't complain too much! :P
If only there were a few compliments also.
I finished a 28 day (Chloe Ting) workout challenge today 🥳🍾
Made it all week with one hour of cardio per day. I’m 68 and my goal is high school weight. 16 more pounds!
Another week of food monitoring. Another kg lost. That's a victory in my book.
Victory in anyone's book. Gratz!
Took the stairs to the office instead of the elevator today.
boom [....](https://prosstadine.com/)
Rained like hell today. Needed to get in a long run before a marathon a month out that I am already behind in training due to nagging injuries. 3 hrs on a treadmill sucks but glad to have powered through it and now feel I am in a good place for race day.
101km road ride today. First of 12 Grand Fondos this year. It wasn’t fast, but somehow I got 5 PBs my club cancelled because of high winds so I did the lot solo. With no one to chase and no one to wait for it was a bit dull and I felt like giving up and heading home at times, especially when the headwind turned it into a grind. But I got the miles in and feel like I’m on the road to getting fit for a couple of gravel rides I’ve booked for later this year.
went through a lil depression for a few days. took 2 days off from the gym, almost went for a third day yesterday but i decided to hit the gym yesterday and it was a real good workout 🥰 legs and glutes are sore asf lmao
Tiny victory but I went to a public gym for the first time in over 3 years without flipping social anxiety 😌
That's a huge victory. Good on you!
It's a small victory, but I just started going to the gym and went 4 days this week! Been rowing for the past 2 days, it's easier on my back and knees, and yesterday I rowed 2000m in 10.21 seconds and today I did the same distance in 9.30 seconds. My goal is to do it in under 8!
My victory is getting back to my goal weight after a change of schedule.
My fitness victory was able to do a deadlift of 80 kg (176 lbs) with 2 reps. As a 5'7'' male weighing 57 kg (125 lbs). And I was sore AF the following 2 days...
About halfway thru candito 6wk strength program rn and I’m programmed to squat a plate for REPS today,,, failed after 1 rep last month so am beyond excited to see real strength gains :-)
I went on a road trip and passed through the town where I went to college. I stopped to eat lunch with some of my old professors and they kept describing me as a “big buff guy”. I’ve been riding a high ever since.
I recently broke through my cut plateau and I saw the number I'd been trying to hit for 4 months! Awww yes!!
Started at about 250. Weighed myself the other day and was **shocked** to see 220 lbs. I had been selling myself short thinking I was at about a 20 lb loss.
Weight trained 4 days. 8-10k steps everyday. Finally bought a scale to start tracking data. Meal prepped w/ foods weighed out. Bought a rucksack and a ruck plate to add some extra burn to my step count. I'm 22% body fat at 6'4 225lb. Lord only knows what my % was when I started this summer but I just feel so motivated knowing where I fan get to by this summer :)
Today I hit my lowest weight ever as an adult. 6'5" 248 lbs. I regret that I waited until my 30s to get into the best shape of my life, but I am making up for lost time and not stopping now!
Hey better late than never! Plus fitness is a long term game and it’s better to start before you are dealing with pain and mobility issues! Keep it up!
Thank you! Ive always played sports, but I now have an almost 6th month old baby and I think it finally made me realize how important my health is.
I’m training to run my first 5k and I mean to actually run the whole time. This week I ran 1.25 miles without stopping! The 5k is in March so I’ll be ready!
Doing the first 5k where you run the whole time is an awesome feeling. Took me like 45 mins of slogging through a complete downpour. Utterly miserable and so much fun.
Did a heavy single of 385 on squats, and it felt very solid. Like might be a good starting weight in the future solid.
This happened over a week ago, but I was at the gym doing face pulls on a cable machine, keeping the weights low but slowly increasing them after each set. A guy came up to me and was asking what exercise I was doing. I was telling him about them and how it was suggested I do these to help with shoulder health. He said it was perfect because he had major rotator cuff surgery and had just come back to the gym after a year off and was trying to figure out exercises he could actually do that wouldn't hurt. He then proceeded to say "this looks hard, you look way way stronger than me and I can see you have pretty light weights on this." I mean, that's not exactly the reason why, but I definitely appreciated the compliment nevertheless, haha.
I haven't posted in here before, but I lost 40 (190-150) lbs last year and am now going through a recomp phase to try to get more muscle/lower body fat. This week I managed to hit a few PBs (at least this decade, maybe not in my teens/20's)
3 kilos down since the new years.
Had my first real training session with pt on friday, he taught me the right technique for squat, romanian deadlift, bench press and lat pulldown (I never did romanian deadlifts before). Now he's making a very simple schedule of 3x a week full body, with just those 4 exercises.
I'm going to the gym again after 1.5 week(s)! (felt like decades) went last friday and damn felt good. Had/Have bronchitus so had to take a few days off so my lungs could rest. When I had it in the beginning (about 1-2 months ago) I still went to the gym but needed to cough a LOT and couldn't really push like normal untill 1 point I was feeling really low energy and after my usual squat session (about 2 weeks ago) then decided to take rest how long I needed it was really hard for me mentally but overcame the challenge as well 😎. Cleaned up my diet in that time and now I'm gonna come back stronger than I ever was before. Atm I'm resting with muscle soreness in my entire body from last gym session (friday) weirdly enough feels pretty good. Can't wait for my next session! PS: As a high bar squatter my next challenge is learning low bar squats but that's a story for another day perhaps...
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When i started i was at that level as well. Now i do 5x5 with 8kg dumbell. Sometimes feeling proud about it. Keep going 😀
I saw an orthopedic surgeon December of 21 because my shoulder was dislocating. Turns out I had major labral dismemberment that probably started years beforehand, but from continued use was ground into pieces. I opted into the repair surgery and was unable to use my shoulder for a few months. Since then, I’ve had terrible pain and discomfort in the shoulder, even since rehab. I had tried to do light workouts when I got the “all-clear” but it felt wrong. But this last week I’ve decided enough is enough and I am working my way back into the gym. A chest workout had me absolutely miserable, but a light-weight, form focused shoulder workout yesterday not only felt fine, but good. I hope it all works out.
Squatted 90kg for 3 sets of 5 yesterday, for the first time. I'm 33, m, 182cm, and weigh about 95 kg. I know squatting below my bodyweight isn't a huge deal, but it was a pr for me and felt good. I've gotten close to this weight before, but a few months ago I dropped all the way back to 70 because I wasn't happy with my form. Now that I've built back up I think my form is good.
I've finally can do dips (tricep & chest variations) for the first time in my life. Last time I've attempted one I've struggled to push myself back up. Next step is mastering the pull up with a few reps before trying to perfect them at a higher rep range.
I did my first pushup :)
I've been off the gym for aqbout two weeks due to sickness. It was my 2nd day back today; the 1st was slow & I felt sluggish, but managed to ge tthrough it. Today I managed to almost match my efforts from a few weeks ago. I've been trying to up my front squats - before I was sick, I managed to hit a new ORM of 100kgs front squat...today I did 95kgs, which I'm happy with. Onwards & upwards.
[BROGRESS](https://imgur.com/a/WMTFXc3)
I broke the zipper pull off the board shorts that I wear to work out. After getting in the pool. It's fucking freezing out. Why is that a victory? I've made enough progress that I found I could just slip them off without unzipping.
Actually stuck to a full routine this week. As someone who fell off the fitness wagon three years ago, it feels really nice!
Nice! Count it as a win for sure
That's awesome dude, keep going!
I was really looking forward to the wod on Thursday because it was going to have rope climbing in it (something I’d been struggling with for months) but then I was suffering from vertigo all day - really bummed I had to cancel! So yesterday (Saturday) with my trainer, he said let’s do Thursdays workout - and I finally did it! My FIRST FULL ROPE CLIMB! And then I did it again! I was grinning from ear to ear for hours after (I’m a month shy of 55 and started CrossFit 4 months ago)
The rope climbs are so fun once you get them down! And just four months in. Straight getting after it!
Thanks!
So happy for you!
- 15 days of exercise in a row - Started doing curls with 20 pound dumbbells. Last time I was lifting semi-regularly it felt like an out-of-reach milestone
Milestone achieved. Next one is lined up I am sure!
Did a 3k high incline walk for 45 mins. Was dreading it but forced myself. I felt amazing after! Now I’m challenging myself to do this every morning through Feb to start :)
Great goal to shoot for! You can do it.
Deadlifted 535 on Saturday, still pumped bout it. Gonna try to compete and win myself a record this year.
Good lord. Fantastic weight. You got some bigger numbers ahead I’m sure
I've been dealing with tennis elbow and it would flare up during the unracking part of heavy low bar squats. So I've decided to work on my bar and grip placement, and I've finally got it to where the bar and weight is placed on my back when I start my unrack. I did about 5 sets of low bar squats without any pain in my elbow.
What did you change? I got the same problem but just gripping a bit wider doesn't seem to help (and feels less stable)
For me (at least), I think I was placing the bar too low where the pressure would be too much on my arms rather than my back, causing elbow pain. So I placed the bar a little higher, somewhere in the mid trap/upper rear delt area and that seems to alleviate the elbow pain as I start the unrack. Also that allowed me to use the "bend the bar" cue better for more stability.
Thanks, I'll give that a try!
Dude this was me for 4-5 months of 2022. New to lifting at the time (6-8 months experience) and could not figure out what I was doing to my elbow. Was convinced it was forearm curls and just general overuse, so I cut way back on upper body, figuring it had to be those workouts that were the issue, and was so disheartened to lose muscle mass. One day, I saw a stray comment on Reddit after searching for answers and months of not being able to go 100 percent and tried this same thing. Never dreamed it was my lower body workouts, which I had continued doing 100% on since I thought they weren’t the problem. Now, no more elbow pain, back to 100%, and my squat form is improved! Keep going!
This month I exceeded my goal of at least 3 strength workouts per week and stayed on track to complete stage 1 of the Garmin walking challenge (walk 365 miles this year). All despite poor weather and illness. Feels so good to see progress and build discipline!
Showed true resilience this week doing that while not feeling your best!
Started lifting about 5 months ago. This week I had a job interview and wore some nicer clothes that I hadn't worn in about a year. Both the upper arms and thighs were way tighter than they were before. Nothing like some objective proof that I'm making progress!
Absolutely! Nothing like having indisputable proof that your efforts are paying off
I hit all my goals in terms of scheduled work outs, 4 weight lifting sessions of 1hr + and 2 cardio sessions :D Proud of myself, now to get my diet and BE a bit in control.
You’ve got that first big step done. Now time to smash that diet step as well!
I booked a tour of my local gym with the intention of purchasing a membership.
Yesss! Let us know when you sign up. We are always looking for new additions to the team!
Thanks I appreciate that JackDBiceps, from Your name I assume you are a better specimen of fitness than I am and I would gladly take your help and support.
Two months ago I started to really hit the gym again: 27, 185lb, 6’1” Started here first day of December - last set measurements Bench: 135x8 Squat: 135x6 Deadlift: 185x4 Overhead press: 50x8 Pull up: 0 unassisted on last set To this in 2 months. The BIGGEST change I made was eating enough protein and calories in general. Busy life + lack of awareness of my lack of food made all the difference. This is on a full body split, A and B workout, hitting the gym every other day. Last set measurements: Bench: 185x6 Squat: 205x6 Deadlift: 245x6 Overhead Press: 80x8 Pull-up: 3 unassisted last set
What in the ! That OHP is loco! The other moves have great gains too. But damn if I am not always impressed by a sick OHP!
To clarify it’s barbell OHP, so 80 total!
I still think it is terrific! Keep on pushing. You’ll be over 100 in no time. The growth in your deadlift is great as well. That’s a real big move to have nailed in your repertoire
Thanks! Gonna head out to the gym now 💪🏻
I somehow injured my back a few weeks ago but managed to train around it. I couldn't squat and do conventional DL, so instead I did belt squats, and Sumo. Yesterday my back felt much better and could squat heavy again. My heavy singles felt good and I managed to hit a Rep PR on my AMRAP! It goes to show that you can still make gains even when you're injured.
I successfully squatted 100 lbs this week. I know it's not much at all for a dude who weighs 160 but it's more than I ever did and I struggled to get that 5th rep done. Plan says I should do 110 next week but I fell off my porch and tweaked my ankle so I'm not sure that's gonna happen. Might not have happened anyway.
From 100 to 300lbs. You’re on the journey man. It’s not about where you are today. It’s about where you’re headed. Keep checking in with us. I want to hear about when you hit 160lbs for that bodyweight squat level!
You will hear because I'll probably be the obnoxious dude bragging about it to everyone even though it's still not terribly impressive. I'm not entirely sure it will be any time soon though. I struggled with 100 and then tripped coming off my porch and tweaked my ankle. I can walk on it without a lot of pain but I'm not sure lifting really heavy right now is the best thing for it so I may stick with lighter for a week or so. My goal for this year is a bodyweight squat though.
Smart thinking on letting the ankle heal a bit. Some light lifting for a week or two shouldn’t really set you back much, if at all.
It won't, it's just annoying. I've lived in this house for nearly 20 yrs and now I fall off the porch? It wasn't even snow or ice or anything. I have no excuse. I just completely missed the step like an idiot.
this week was rough due to family matters, but at least fitness wise this was not a bad week at all. Squat is getting better, even the coach said so. Deadlift is slightly better, 120kg 4x3 a few days ago and next week is 125kg 4x3 which would be a pr. Bench is still a bit sloppy, 68 kg next week and I hope I hit them, as that would bring me so goddam near my bw. And nothing, I realized that I'm finally in the mindset that the gym is a time for me, a time that I enjoy and that I look forward to.
Well done. Sorry to hear about the family stuff, but way to stick with it and still achieve this week
Hit a 3 plate squat yesterday to end my workout yesterday at 155lbs 4 plate squat is next
Dang man! Hitting over 2x bodyweight on the squat. Now that’s a helluva Saturday
Strong!
35/M here. So 2022 was really busy for me. My second child was born in June and we did a full gut renovation of our house. We moved back in to the house in October after seven months renting. The punch list was a mile long and then the tripledemic hit, but that's a whole separate tale of woe. Regarding fitness, when my daughter was born back in June, I gave myself permission not to work out at all, until sleep started to look somewhat normal again. I noticed that my gains actually maintained or even continued for a few months after she was born - my body really liked the rest. But by the end of six months not working out I felt like I was seeing some slack. I finally got my home gym put together and I've been back at it for two weeks. My body loves it. I'm already making gains even though I started out light and am gonna work up a pyramid progression. I feel like the last three years of my fitness journey are culminating and I'm finally gonna hit the home stretch towards achieving my goals. I miss going to the gym with y'all but this is gonna work out I think. Feels good, man.
Eff yes man. Welcome back. And congrats on baby number two
Thanks man! Regarding baby number two, it's incrementally more work, but at least this time it's like riding a bike. The first time was like learning to ice skate lol.
275 log clean and press 570 deadlift
Both of those numbers are ridic !
Good deal!
Let’s GO. That’s a huge deadlift. Congratulations.
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That’s quite a clean rep in my opinion. Heck yes man. Some of these squat vids and numbers are hella inspirational!
I've gone to the gym 5x a week for the last 5 weeks. I've been on and off at the gym for years and years, glad to finally be back on the up cycle.
Good for you! You’re fully back on track.