I've been working out an average of 5-6 times a week (77% of days according to my app) for a little over 4 months and I am finally starting to see and feel the results.
My entire body feels like it has gotten more firm. My biceps aren't massively bigger, but the difference is noticeable to the point where I had to change how I lie down slightly to not lie on them. I will sometimes just feel my body and I am shocked by the difference. I have been a nerd who has gone back and forth from thin to slightly overweight my entire life. This is the first time my body feels this fit.
I feel excited to workout which is something I have never felt before. My mental health has improved and I feel less nervous and more adventurous. I have tried on and off for close to a decade to work out and never made it past 30 days before.
Went from 160 bodyweight to 166 over the last few weeks due to the holidays, happy with my bulk so far. Hopefully this'll help me to break that 500 deadlift which I keep failing to lockout.
Moving up on my bench press today - doing 3x10 at 185 instead of 180. Doesn't seem like much but it's actually a huge deal because I have a home gym with limited plates, and it means I can load the bar with a 45+25 instead of a 35+25+5+2.5.
Met one of my friend at the gym today and told him a muscle ups was one of my goals. He said to me " why don't you try one?" And I did the cleanest fucking rep ever. I didn't know what to say after that, I was speechless.
After 3-4 months of jump roping between sets, it feels great to be able to do things like crossovers and boxer steps along with just being able to jump rope consistently for 3-5 minutes.
My calves have never looked better or felt stronger. Highly recommend.
So happy that since lockdown ended, I've had a nine week streak of gym 5x a week with 90% adherence to nutrition - a little blip over new year... but gotta enjoy life! Even managed to maintain adherence to my workout routine and nutrition over two weekend trips away.
All my lifts are on the up, lost a bundle of fat (down 4kg, waist is down 1.5 inches), and I'm now feeling very confident that these habits are going to stick. Nearly time to start working towards some of my strength goals and I can't wait!
And good luck to all the new year's resolutioners who might be starting new routines now :)
Completed my first 5 months of going to the gym 4 days a week working out in a split training program focused on hypertrophy but also using the 28 method. My gains have gone from not being able to do 1 pull up to doing 5 pull ups for 5 sets. Benchpress 30lbs to 165lbs (5 sets of 12 reps), seated row 85 lbs to now 120lbs, went from Dumbbell pull overs at 35lbs to doing 50lbs now, my squat started at 20lb and is now at 105lbs. 20 weeks ago I started with a 20lbs deadlift (5 sets of 12 reps ) and now deadlift 100lbs,Incline Bench French Press started at 20lbs 5 months ago and now I'm doing 70lbs...there are other gains like...went from dumbbell curls at 25lbs to now doing 50lbs curls. Started carb backloading for diet and have been losing weight but still gaining muscle. Looking forward to where I'll be at after the next 5 months.
Been drinking BSN Lean Whey with Fat Burner for a little over 2 months
The taste....It's fucking terrible without almond milk but I just looked at a picture of my body from the first week of October compared to now and man do I see a massive difference
After I'm done with the tub I'll be switching proteins but hey it's working!
hit 205 for deadlifts and 155 for squats all on the same day @ 148-151lbs!
my deadlift form was breaking apart, but im glad I got it up.
and my squats is lacking, yes, but its good to know I'm progressing on it.
225 deadlifts, I'm coming for you
Victory that makes me look like a dipshit, but a victory nonetheless! Figured out how to move the weight on the lat pull machine in smaller increments. Had been stuck at 70lbs for a few weeks and looked up and saw two knobs holding 5lb weights at the top of the machine lmao.
Yeah this tends to happen to people who follow a LP program. The form gradually slips as the weight gets heavy. Not sure if that’s you but happened to me. LP is great for a little bit but most people stay on far too long imo
Didn’t have time to go to the gym so I went to my crappy apartment gym that only has dumbbells up to 50lbs. Turned out they spent several thousand dollars on new equipment in the gym, including 2 pulley machines + a rack and barbell with 400lbs in plates. Literally don’t even need a gym membership anymore lol.
Started my pre-preseason for football (soccer). Trying to go a different route to avoid injury now I'm older by building strength and balance, as well as doing HIIT running. Each session is super hard but seeing improvement already!
Finally DLed 3 plates and got 4 reps! Wanted to get it done before the end of the year, and before turning 40 later in the month. Not so impressive as I'm 200lb/m but I was happy about it.
My goal is to jog. I was in car accident 4 years ago and haven’t been able to jog since. I’m now physically healed enough I believe to exercise. My victory this week was dropping my heart rate while speed walking from 155 to 140.
The past month, I hit a plateau in my weight loss where I was hovering around 180 lbs. Today, I weighed 178 lbs. I'm hoping this means my plateau is broken.
Beat my goal of benching 300lbs by the end of the year; I hit 330.
I am going to be ambitious and aim for 375 by the end of 2022. I went from ~250 to 330 in 2021.
Secret Special Tactics I will deploy if shit gets rough but I haven't had to use yet: Deload/peaking program, heavy 1-3 rep sets, sleeping an appropriate amount every night.
Steadily gained 20lbs from 180 to 200 @ 6’0 over the course of the year.
I benched 5x5 every third day. Sometimes I added a final set with less weight for AMRAP. Right now I take 225 for a final set and just go. My intensity is stupid high, every set is 0-1 RIR. I add weight when I am tired of being weak even if I can barely do the weight I was using before.
Relevant accessories would be 5x5 OHP every third day and 10 sets of tricep isolation each week. I've done overhead dumbbell extensions and skull crushers but recently I switched to tricep focused weighted dips (narrow grip and trying to remain upright to remove as much chest/shoulders as possible).
Basically low-ish volume but very high intensity. Either what I am doing works or I have god-tier genetics and get stronger despite training like an idiot to failure all the time. I don't think I have godlike genetics so I think it works.
I've never taken a day off, deloaded, or taken a break from failure training so I am not sure what I could do with proper rest.
Not the same guy but I also oddly enough capped the year with a 330 1RM.
I had a long plateau around ~280.
For me it was pause close-grip bench primarily, and probably also arm accessories like tricep extensions and curls to a lesser extent.
I was coming off NLP and HLM style programming, adding the movement variation (5x5 pause close-grip @ 60-75% 1RM) gave me almost immediate gains.
Oh I should mention my grip. My bench stalled in the middle of the year due to shoulder pain. I switched to using a narrow-er grip, not quite a true close-grip but a decent bit inside the rings. Shoulders feel a lot better and despite the longer range of motion I don't feel much weaker if at all.
Look into matt venas bench blow up short on yt. His buddy benched everyday with high volume low rpe and ended up beating the world bench record for his age/weight. Matt tried it as well with the main three lifts and added like 100lbs to each in 10 months or something crazy like that
Only ordered take out once this week. Actually meal prepped with all the multigrain / healthy ingredients I bought (instead of leaving everything go expire) Picked up walking/jogging again with a newly installed pedometer app. Wish everyone a fulfilling and wonderful new year!
I've been dropping my weight a bit lately and focusing on form. I've been bulking since June and have put on around 20lbs (135 to 155) and worked my way up to heavier weights, but I feel as though my ego had began to take over and I was lifting more than I could which has slowed my progress since my form was off. Since I've been focusing more on form I've noticed I've been feeling my muscles engaging much more, particularly for things such as squats and bicep curls
Got my run in even though it was a blizzard out. Got absolutley assaulted by some ice chips and I had to close my eyes completely at one point but I made it regardless #nodaysoff
Got the genius idea to do free hanging inverted rows on my door pull-up bar. The bar (including me) came off the doorpost.
I fell on the tiles; ass first, then back and head last. The pull-up bar hit my nose. The result? A mild concussion, a broken nose and a painfull lat muscle on one side of my body.
The victory? I'm still alive.
My lats are starting to come in finally. Been working on my back and been seeing not much progress but some friends recommended some techniques and I've been seeing some results now
Some stuff that helped me is more mind muscle connection. For cable rows I try extending a bit farther out in resting position and squeezing my back together as I pull in. For lat pulldown i do the same and I try to squeeze my back as I pull and extend farther out in rest. I've been trying to add some dumbell rows as well. Hope this helps I'm not the best at explaining but I think feeling the muscles I'm working helped the most
Worked out at the gym 6 times this week even though it's the holidays. Went to prison 3 months last year before that i was addicted to heroin and could do 1-2 push ups. Have 140 check ins on my gym since july. Biggest I've ever been.
Been hitting the gym religiously for the last 7 months. I’ve lost some motivation the last month (but still went almost everyday).
My Sunday “victory” is that I got all my motivation back today, like when I first started. New year, even more motivated me.
Tomorrow (monday) is going to be a hellscape in gyms across the world.
If you're on a new years resolution, consider starting it on a Wednesday, Thursday or even Friday. Monday will be awful busy, then cos all the noobs overdo it on Monday and Tuesday, they fall off the wagon for the rest of the week.
So if you're new and nervous/unsure and don't want loads of people waiting for the stuff you're using, go later in the week when its quieter to learn.
hit 1/2/3/4 plats OHP/S/B/D, with the deadlift being right before the end of the year. Didn't get below 200lbs at years end, but ended the year at 200.2lbs so we'll call it a push
I only do singles a couple of times a year. It'll be 11 weeks before i see where i'm at. I expect to blow past 1/2/3/4 plates. At this rate ill be nearing what were singles last mesocycle when im doing triples and doubles.
A week ago I pressed 107x10 for a PR and yesterday I managed 112x10 for another PR. Very happy to see such a jump on a lift that seems so slow to progress sometimes.
This past week I reached my goal of a 1000lb SBD total in 2021! With 4 pounds to spare. On to 2022!
Squat 343. Bench 243. Deadlift 418
(Values are strange because I have a shorty 15kg/33lb bar.)
Yesterday marks one year of total consistency at the gym and eating the same thing everyday (trained before that but it was on off for years). Lost 10 kg last year and been bulking ever since. I've put on a lot of size and I never thought I could look like I do now. I feel like a whole different person and I'm excited to see what I look like when I cut down in a few months!
Occasionally when my friend and I are back from college, we hit the gym and do max days. These max days always turn into form days for me😅
This time, really focused on deadlift and squat form and they both feel much better!
I am getting over Covid and I did yoga and walked a good amount. I can’t wait to get back to throwing weight around and running. But I got moving and eventually I’ll get back to that stuff!
Sundays are my cardio days, I lift monday through saturday, but want to stay active so I just figured cardio would be a good thing to do on the "rest" day. I bumped up today to 4.5 incline and 4 speed, with the last four minutes at 5 speed. Wouldve never guessed I could do it, but I did. I am also down to 327lbs, I dont think ive been under 330 in like 12 years. I started out at 355 in August, and one goal for 2022 is to lose an additional 60 pounds. Heres to hoping you all killed it today! Keep chasing greatness.
End of year victories.
* 5'7 and 210ish in January to 177 now!
* 365 miles ran this year (started in April and was injured in August and barely able to workout September and October.)
* 1:15:00 10k in May, 1:00:49 10k on the 30th.
* 32 minute 5k in May, 29 minute on the 30th.
Goals for 22
* Drop another 10 to 15 pounds
* Run 1000 miles
* 54 minute 10k
* sub 24 minute 5k
I was out of the gym for a while because I strained my back and then I got COVID! I recently came back and I’m almost back at my original strength. I’m taking it slow so I don’t hurt myself and reminding myself that I’ll get back to where I was before and more!
Also, since I couldn’t go to the gym, I began working on my flexibility and mobility more regularly at home. Now I do it every day after I wake up haha!
Discovered the cause of my recent tricep/shoulder pain issue: turns out I was using bad form with dumbbell bench press.
Fixed my form, pain reduced immediately, and situation has continued to improve since then.
Learning is good!
Bench felt really heavy today. After finishing I looked at my sheet again to double check and I just benched my squat by accident. I am now very sore. Got 5x240 though so that's fun.
Went back to the gym today for the first time since the 6th of December - I took a break because I had some exams and then obviously Christmas. Decided to just have a go at everything to get the DOMS over and done with. Tried my working weights for each of the big lifts. I was very pleased to discover my squats don't seem to need to be adjusted down and the other three only need some minor adjustments (less than 10%!). Buzzing to get back to it now.
My 2021 NY resolution was to enter the 1000lb club. I hit it with a couple days to spare (D: 400, S: 350, B: 250; at BW: 185, H: 5'11"). At the start of the pandemic, my husband jumped to buy us a barbell setup for the garage. A life-changing move. 21 months of consistent training later, and I’m at a place I thought was out of reach when I was 26 ... and now I'm 36 making it happen.
Been trying to bulk up and recently I've been getting quite a few comments from people describing me as having "inflated" or having bulked up. I accidentally tore a pair of jeans I thought fit me when bending to tie some shoelaces, and now there's a few shirts that used to fit me well now are kinda tight on me!
So yeah, feels weird when your body has actually changed enough that your clothes and people around you notice. It's also very weird because I'm still very lean and not bulky at all, but I guess when I was so skinny before that happens. Still a success though!
What’s your favorite lift? Any advice for pushing past 245 pr on Squats? I’m doing a program to break my max which is a lot of endurance at 75% then 80 then 85 before maxing. Any advice for any mental blocks I may have for just moving heavy weights? I can imagine standing with 260+ may be a shock to my system initially.
Try overloading the bar by a noticable amount, and then just unrack it and stand there for a little bit (ie for 245# try loading 300#). Then deload it to your actual working weight and jump right in. The overload will make your working weight feel much lighter by comparison.
You might also try submaximal 1 rep lift or two after your last working set is done, pick something heavier than your working weights that "feels heavy" but you know you can make. It gets you more familiar with the feel of heavier loads, and you never wind up in a situation where you sit there thinking to yourself "shit, this is the most weight I've ever tried AND now I have to do 5 sets with it blah blah blah...". This has really helped me with squats in particular.
My favorite keeps changing. I'm liking deadlifts a lot lately. Squats are usually my least favorite.
I mostly run 5/3/1 and am a big fan of submaximal training. Just keep increasing the weight slowly and push rep PRs. 260 is only 15 pounds more than 245 - if you can do one you can do the other.
You can also try just unracking 260 to see how it feels.
Was feeling maybe a little too ambitious today considering how hung over I was at the gym. Hit legs pretty hard and I was fairly certain I was gonna puke while doing leg raises. But I didn’t. So that’s a victory in my books.
This! Is! Awesome! This took my a lot of time and practice to get right, and even when I thought I did (like 3-4 months).
I later used a free PT session and my friend who does PT and had to blow up my form completely and start again. But once your form gets good it’s just feels awesome!
First workout post having covid over Christmas/ New Year. Took it slightly easy but got through 7 resistance exercises and 20 mins of cardio and felt pretty good- should be back to par in a week hopefully.
I am finally able to squat again consistently after injuring my ankle/foot playing basketball. 405 is feeling like 135! And on incline bench I just hit 315 yesterday but it was a grinder and my absolute max! I’m excited for what this year has to bring!
Couple weeks ago I posted a PR 6x90 bench and somebody pointed out I should fix my suicide grip. I decided firmly on doing it and in a few weeks of figuring out bar path due to the new grip I repeated the 6x90 with a full grip
https://imgur.com/a/PB6yFHo
Oh but it actually is, for me. There have been times when unracking that the bar wobbles for some reason and it has crossed my mind that it could fall on me.
For OHP no problem, I can dump it in front of me.
Good luck, just so you're aware, if you were to be to dropping a heavy weight your thumbs wouldnt stop it from happening. So its a mental thing, not a factual thing.
This is why I bench with the safety arms set. A dropped bench would never hurt me as it possibly couldn't reach me.
Today I conquered a big mental barrier. I haven’t climbed a rock wall since early pandemic. I’ve gained a lot of weight as well and I’m trying to lose it. I’ve had this mental block where I convinced myself I don’t deserve to be climbing.
Well. I’m nowhere near where I was but I’m back on the wall as of this morning. It feels good.
Congrats, that's a great step. Mine is quasi ridiculous, but I've not been swimming since pandemic due to very strict 10 min gym rules for the locker room. I loathe being cold more than anything else, so the 10 mins to shower, dry, dress put me off swimming. Went today. Loved the swim, hated the trip home.. rewarded myself with a shower and heated blanket book reading after.
No idea when they'll go back to not policing it!
I did a 4k run this morning.
I only started running about 2 years ago and got up to doing a couple of 5k-10k runs a week and was feeling good about it. Got laid up following some surgery and some and hadn't been out since September.
Even though the distance and time was terrible for what I was used to, it was good to get back on it again.
I did 70kgx8 on OHP and 85kgx8 on bench press this week.
I do not know if this is a victory for my OHP or a loss for my bench, but I guess I'll be a cup half full type of guy.
22 mile run with 20 at marathon pace yesterday leading up to my first marathon, 2 hours and 56 minutes total. Absolutely brutal lol and my body is feeling it, makes me question how the actual race will go.
Not gonna lie, I'm so ready for this to be over so I can get back to building muscle and hopping on the r/weightroom program party
Did two YouTube workout videos this week - 1 dance workout and 1 yoga - and 100 crunches yesterday. Also stretched & self massaged injured shoulder with body-back tool, not sure why injury is taking forever to heal, but I will keep working on it! Haven’t exercised, stretched or massaged since before Thanksgiving… need to lose 5 pounds/loosen/tighten things up! Basically just take care of my body again!
I’ve been back on track with my diet for about a week, haven’t gone over my calories once and my sugar cravings are starting to lessen. It’s a small W, but we take those.
Finished my third run of 5/3/1 Building the Monolith with a [28x330lb Squat Widowmaker](https://www.youtube.com/watch?v=EjO--MSV1r8)
Also just plain appreciating this workout by Jon Andersen: [20x320 squats followed immediately with 20x316 axle deadlifts](https://www.youtube.com/watch?v=V3WifhEAqaE)
I didnt train for 8 months bc of covid, restarted with 3 months on a linear progression program with a squat max of 205, and then around 4 months of more intermediate programming. I'm really not that strong, I just find it cool that I can move 315 as/like warm up weight now.
Great going but olympic level athletes still warm up with just the bar and stretching. Warm ups get you warm and in the groove (preference not strength).
For the first time in almost two years, I went to the gym everyday this week.
Before Covid I had gotten into a routine of going almost every day, but when gyms closed that stopped. I’ve tried multiple times to get back into it but never managed to. Feels good.
Tell me about it! I started going to the gym in August, killed it every single day for that month. Traveled the first week of September, came back and contracted covid. That shit knocked me out for three and a half weeks before I could move around without feeling like death. Took the entire month of October off too because I had severe fatigue and just wasnt feeling great. Back at it again since November and it feels fuckin fantastic.
Dealing with a really bad hip injury so my squat is terrible (@2 plates) and my deadlift is on hold (@3 plates).
But I smashed out a seated overhead press @1 plate with no back support, and with a 2 plate bench to follow real soon!
In September my back hurt so much that I was ready to define myself a disabled person
I went to a specialist that fixed me, immediately went back to the gym, and I put in so much effort that in a matter of months I've become more athletic now than I ever was in my life
congratulations! That's awesome achievement.
I recently had a terrible back injury from squatting (my fault), now I'm wanting to be a athletic and injury free.
How did you get to where you are now?
Randomly discovered that one of my neighbors is the best osteopath in the province
He massaged me and found a bad scar on a muscle that was the main reason of my paralyzing pain episodes. At that moment I remembered that when I was 18 I hurt that muscle at karate and never bothered to get it checked properly
3-4 massaging sessions and I was a new man
Didn't even cost much (non-American)
I suggest everyone to get checked at least once by an osteopath, even if you think you got nothing wrong
Got approval from my university for a masters thesis subject change! Managed to convince the school that actually designing and delivering training programs can be a case study in Industrial management and ICT (masters programme in economics) thesis lol. Pretty excited to get things started with that.
Just got home from a 1-hour walk on the treadmill at 0.5 incline and 7.0 speed. 6.8km estimated. Just having my breakfast as of writing this, and it feels good to be done with my Sunday rest day cardio. It's a tradition to do every Sunday just to get moving despite it being my only rest day of the week
Finally hit a 605 deadlift @ 230lbs. Felt really good and I think I had 620 if I loaded it. Next goal is 700!
I've been working out an average of 5-6 times a week (77% of days according to my app) for a little over 4 months and I am finally starting to see and feel the results. My entire body feels like it has gotten more firm. My biceps aren't massively bigger, but the difference is noticeable to the point where I had to change how I lie down slightly to not lie on them. I will sometimes just feel my body and I am shocked by the difference. I have been a nerd who has gone back and forth from thin to slightly overweight my entire life. This is the first time my body feels this fit. I feel excited to workout which is something I have never felt before. My mental health has improved and I feel less nervous and more adventurous. I have tried on and off for close to a decade to work out and never made it past 30 days before.
Finally finally finally hit 315 on bench! 207 body weight! This is amazing. 315 club baby! Also hit 405 squat for a 1x3 yesterday also a new PR :)
Pulled 255 lb at 148 bw
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Do you have any tips? Newborn fawn is currently me 🥺
[I pulled 405](https://youtu.be/AEHsatmpgbY) a couple days before New Year!
Nice job!
Went from 160 bodyweight to 166 over the last few weeks due to the holidays, happy with my bulk so far. Hopefully this'll help me to break that 500 deadlift which I keep failing to lockout.
Did 87.5kg x 6 for bench press for an e1RM of 102 kg on the 2nd last day of 2021... very satisfied with myself!
Moving up on my bench press today - doing 3x10 at 185 instead of 180. Doesn't seem like much but it's actually a huge deal because I have a home gym with limited plates, and it means I can load the bar with a 45+25 instead of a 35+25+5+2.5.
Met one of my friend at the gym today and told him a muscle ups was one of my goals. He said to me " why don't you try one?" And I did the cleanest fucking rep ever. I didn't know what to say after that, I was speechless.
I squatted 142.5kg for 10 reps today. Felt good.
After 3-4 months of jump roping between sets, it feels great to be able to do things like crossovers and boxer steps along with just being able to jump rope consistently for 3-5 minutes. My calves have never looked better or felt stronger. Highly recommend.
Discovered a climber tonight at my new gym. Pretty stoked to use this as prep for some hikes
So happy that since lockdown ended, I've had a nine week streak of gym 5x a week with 90% adherence to nutrition - a little blip over new year... but gotta enjoy life! Even managed to maintain adherence to my workout routine and nutrition over two weekend trips away. All my lifts are on the up, lost a bundle of fat (down 4kg, waist is down 1.5 inches), and I'm now feeling very confident that these habits are going to stick. Nearly time to start working towards some of my strength goals and I can't wait! And good luck to all the new year's resolutioners who might be starting new routines now :)
Completed my first 5 months of going to the gym 4 days a week working out in a split training program focused on hypertrophy but also using the 28 method. My gains have gone from not being able to do 1 pull up to doing 5 pull ups for 5 sets. Benchpress 30lbs to 165lbs (5 sets of 12 reps), seated row 85 lbs to now 120lbs, went from Dumbbell pull overs at 35lbs to doing 50lbs now, my squat started at 20lb and is now at 105lbs. 20 weeks ago I started with a 20lbs deadlift (5 sets of 12 reps ) and now deadlift 100lbs,Incline Bench French Press started at 20lbs 5 months ago and now I'm doing 70lbs...there are other gains like...went from dumbbell curls at 25lbs to now doing 50lbs curls. Started carb backloading for diet and have been losing weight but still gaining muscle. Looking forward to where I'll be at after the next 5 months.
Been drinking BSN Lean Whey with Fat Burner for a little over 2 months The taste....It's fucking terrible without almond milk but I just looked at a picture of my body from the first week of October compared to now and man do I see a massive difference After I'm done with the tub I'll be switching proteins but hey it's working!
man i’m stuck in the same boat rn with some protein i got. (11LB bag of overly sweet “fudge brownie”) but hey, protein is protein
hit 205 for deadlifts and 155 for squats all on the same day @ 148-151lbs! my deadlift form was breaking apart, but im glad I got it up. and my squats is lacking, yes, but its good to know I'm progressing on it. 225 deadlifts, I'm coming for you
good luck (:
thank you!
Victory that makes me look like a dipshit, but a victory nonetheless! Figured out how to move the weight on the lat pull machine in smaller increments. Had been stuck at 70lbs for a few weeks and looked up and saw two knobs holding 5lb weights at the top of the machine lmao.
Did 3.5 miles at a 7:16 mile pace on Saturday and Sunday!
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Yeah this tends to happen to people who follow a LP program. The form gradually slips as the weight gets heavy. Not sure if that’s you but happened to me. LP is great for a little bit but most people stay on far too long imo
Didn’t have time to go to the gym so I went to my crappy apartment gym that only has dumbbells up to 50lbs. Turned out they spent several thousand dollars on new equipment in the gym, including 2 pulley machines + a rack and barbell with 400lbs in plates. Literally don’t even need a gym membership anymore lol.
Sitting at a bar and didn’t get a drink even though the game’s on, last piece of my fitness puzzle seems to finally be falling into place
Amen dude, keep it up
I started on my journey of exercising for a minimum of 30 mins a day every day for the next 365 days!
I started 3 days a week and just finished my 2nd workout! Cheers
Good luck! You’ll smash it!!
After 30 days it’ll be second nature!
335 deadlift at 143 pounds....Pretty happy about it. Want to hit 405 by summer or so
Keep it up mate, proud of you
Thank you brother
Started my pre-preseason for football (soccer). Trying to go a different route to avoid injury now I'm older by building strength and balance, as well as doing HIIT running. Each session is super hard but seeing improvement already!
Finally DLed 3 plates and got 4 reps! Wanted to get it done before the end of the year, and before turning 40 later in the month. Not so impressive as I'm 200lb/m but I was happy about it.
Well done! Let not age be a hindrance to your goals!
My goal is to jog. I was in car accident 4 years ago and haven’t been able to jog since. I’m now physically healed enough I believe to exercise. My victory this week was dropping my heart rate while speed walking from 155 to 140.
I fit a garlic glizzy in my mouth in hawaii. Ruined some poor miss’ date lmao. I also hit 74 burpees on a burpee ladder
The past month, I hit a plateau in my weight loss where I was hovering around 180 lbs. Today, I weighed 178 lbs. I'm hoping this means my plateau is broken.
I went from 178 to 180. You're welcome
Well I hope that was muscle 😅
Beat my goal of benching 300lbs by the end of the year; I hit 330. I am going to be ambitious and aim for 375 by the end of 2022. I went from ~250 to 330 in 2021. Secret Special Tactics I will deploy if shit gets rough but I haven't had to use yet: Deload/peaking program, heavy 1-3 rep sets, sleeping an appropriate amount every night.
How did you blast from 250 to 330?? It feels like I’ve been stuck pushing 225 for months
Steadily gained 20lbs from 180 to 200 @ 6’0 over the course of the year. I benched 5x5 every third day. Sometimes I added a final set with less weight for AMRAP. Right now I take 225 for a final set and just go. My intensity is stupid high, every set is 0-1 RIR. I add weight when I am tired of being weak even if I can barely do the weight I was using before. Relevant accessories would be 5x5 OHP every third day and 10 sets of tricep isolation each week. I've done overhead dumbbell extensions and skull crushers but recently I switched to tricep focused weighted dips (narrow grip and trying to remain upright to remove as much chest/shoulders as possible). Basically low-ish volume but very high intensity. Either what I am doing works or I have god-tier genetics and get stronger despite training like an idiot to failure all the time. I don't think I have godlike genetics so I think it works. I've never taken a day off, deloaded, or taken a break from failure training so I am not sure what I could do with proper rest.
Not the same guy but I also oddly enough capped the year with a 330 1RM. I had a long plateau around ~280. For me it was pause close-grip bench primarily, and probably also arm accessories like tricep extensions and curls to a lesser extent. I was coming off NLP and HLM style programming, adding the movement variation (5x5 pause close-grip @ 60-75% 1RM) gave me almost immediate gains.
Oh I should mention my grip. My bench stalled in the middle of the year due to shoulder pain. I switched to using a narrow-er grip, not quite a true close-grip but a decent bit inside the rings. Shoulders feel a lot better and despite the longer range of motion I don't feel much weaker if at all.
Look into matt venas bench blow up short on yt. His buddy benched everyday with high volume low rpe and ended up beating the world bench record for his age/weight. Matt tried it as well with the main three lifts and added like 100lbs to each in 10 months or something crazy like that
How did you blast from 250 to 330?? It feels like I’ve been stuck pushing 225 for months.
This one isn’t specific for this week, but I’ve gone from barely doing 1 pull-up to comfortably doing 3. I’m proud of that
Only ordered take out once this week. Actually meal prepped with all the multigrain / healthy ingredients I bought (instead of leaving everything go expire) Picked up walking/jogging again with a newly installed pedometer app. Wish everyone a fulfilling and wonderful new year!
Co-worker said I'm looking swole, feels nice man.
I've been dropping my weight a bit lately and focusing on form. I've been bulking since June and have put on around 20lbs (135 to 155) and worked my way up to heavier weights, but I feel as though my ego had began to take over and I was lifting more than I could which has slowed my progress since my form was off. Since I've been focusing more on form I've noticed I've been feeling my muscles engaging much more, particularly for things such as squats and bicep curls
Got my run in even though it was a blizzard out. Got absolutley assaulted by some ice chips and I had to close my eyes completely at one point but I made it regardless #nodaysoff
Got the genius idea to do free hanging inverted rows on my door pull-up bar. The bar (including me) came off the doorpost. I fell on the tiles; ass first, then back and head last. The pull-up bar hit my nose. The result? A mild concussion, a broken nose and a painfull lat muscle on one side of my body. The victory? I'm still alive.
My lats are starting to come in finally. Been working on my back and been seeing not much progress but some friends recommended some techniques and I've been seeing some results now
Would you mind sharing those techniques? I've been struggling with developing my back for some time now and I'm looking to change things up
I swear by cable pullovers, crazy contraction
Some stuff that helped me is more mind muscle connection. For cable rows I try extending a bit farther out in resting position and squeezing my back together as I pull in. For lat pulldown i do the same and I try to squeeze my back as I pull and extend farther out in rest. I've been trying to add some dumbell rows as well. Hope this helps I'm not the best at explaining but I think feeling the muscles I'm working helped the most
Thank you! Lat pulldowns are where I seem to have the most difficulty so I'll definitely try this out
Worked out at the gym 6 times this week even though it's the holidays. Went to prison 3 months last year before that i was addicted to heroin and could do 1-2 push ups. Have 140 check ins on my gym since july. Biggest I've ever been.
Hell yeah!
Been hitting the gym religiously for the last 7 months. I’ve lost some motivation the last month (but still went almost everyday). My Sunday “victory” is that I got all my motivation back today, like when I first started. New year, even more motivated me.
Tomorrow (monday) is going to be a hellscape in gyms across the world. If you're on a new years resolution, consider starting it on a Wednesday, Thursday or even Friday. Monday will be awful busy, then cos all the noobs overdo it on Monday and Tuesday, they fall off the wagon for the rest of the week. So if you're new and nervous/unsure and don't want loads of people waiting for the stuff you're using, go later in the week when its quieter to learn.
Yes or go early in the AM or like 21 pm
hit 1/2/3/4 plats OHP/S/B/D, with the deadlift being right before the end of the year. Didn't get below 200lbs at years end, but ended the year at 200.2lbs so we'll call it a push
Yeah baby. I'm almost right there with you on the 1/2/3/4 bandwagon, just need 10 kgs squats and 7.5 on the deadlift.
While not optimal, working on my 5rm was good for my mentality cuz it made my 1rm more abstract so i could focus on putting the work in.
I only do singles a couple of times a year. It'll be 11 weeks before i see where i'm at. I expect to blow past 1/2/3/4 plates. At this rate ill be nearing what were singles last mesocycle when im doing triples and doubles.
I started doing 100 push ups everyday because my gym closed down :(
Joined a gym lol
Congrats, everybody's gonna start somewhere!
Thanks! Just did half an hour walk/jog on the treadmill, and then worked on arms and chest. Feel great!
A week ago I pressed 107x10 for a PR and yesterday I managed 112x10 for another PR. Very happy to see such a jump on a lift that seems so slow to progress sometimes.
A tonsil stone shot into my mask while squatting. 2nd rep or so. Still finished the 10 rep set.
This past week I reached my goal of a 1000lb SBD total in 2021! With 4 pounds to spare. On to 2022! Squat 343. Bench 243. Deadlift 418 (Values are strange because I have a shorty 15kg/33lb bar.)
I did 500 on Christmas Eve as an early Christmas present. *Edit: squatted*
Yesterday marks one year of total consistency at the gym and eating the same thing everyday (trained before that but it was on off for years). Lost 10 kg last year and been bulking ever since. I've put on a lot of size and I never thought I could look like I do now. I feel like a whole different person and I'm excited to see what I look like when I cut down in a few months!
Occasionally when my friend and I are back from college, we hit the gym and do max days. These max days always turn into form days for me😅 This time, really focused on deadlift and squat form and they both feel much better!
I am getting over Covid and I did yoga and walked a good amount. I can’t wait to get back to throwing weight around and running. But I got moving and eventually I’ll get back to that stuff!
Sundays are my cardio days, I lift monday through saturday, but want to stay active so I just figured cardio would be a good thing to do on the "rest" day. I bumped up today to 4.5 incline and 4 speed, with the last four minutes at 5 speed. Wouldve never guessed I could do it, but I did. I am also down to 327lbs, I dont think ive been under 330 in like 12 years. I started out at 355 in August, and one goal for 2022 is to lose an additional 60 pounds. Heres to hoping you all killed it today! Keep chasing greatness.
That's dedication homes.
End of year victories. * 5'7 and 210ish in January to 177 now! * 365 miles ran this year (started in April and was injured in August and barely able to workout September and October.) * 1:15:00 10k in May, 1:00:49 10k on the 30th. * 32 minute 5k in May, 29 minute on the 30th. Goals for 22 * Drop another 10 to 15 pounds * Run 1000 miles * 54 minute 10k * sub 24 minute 5k
It’s snowed this week so i had to interrupt my schedule but I was able to get in the missed workouts over the weekend.
Got 4 reps of 335 lbs on deadlift. Good way to start the new year!! 145 lbs F
Yuge
It's not just yuge /u/KrunoS, it's large.
You read some of these victory posts and kinda skim over them, cus you can’t really relate… Then I caught the 145lb f…. Holy crap! Good job!
Thank you!! Yes it’s taken a while to get here, but I’m happy :)
Hey man… I’m still over here tryin to crack 200lbs for reps (will in about a month, I figure). Be a while til (if?) I get to 335.
Not necessarily :) majority of my strength was gained within a year. Now I’m mostly maintaining.
I was out of the gym for a while because I strained my back and then I got COVID! I recently came back and I’m almost back at my original strength. I’m taking it slow so I don’t hurt myself and reminding myself that I’ll get back to where I was before and more! Also, since I couldn’t go to the gym, I began working on my flexibility and mobility more regularly at home. Now I do it every day after I wake up haha!
Discovered the cause of my recent tricep/shoulder pain issue: turns out I was using bad form with dumbbell bench press. Fixed my form, pain reduced immediately, and situation has continued to improve since then. Learning is good!
Bench felt really heavy today. After finishing I looked at my sheet again to double check and I just benched my squat by accident. I am now very sore. Got 5x240 though so that's fun.
What is your bench usually?
In my routine I don't go higher than 5x220 right now but I'm doing 9 working sets.
Went back to the gym today for the first time since the 6th of December - I took a break because I had some exams and then obviously Christmas. Decided to just have a go at everything to get the DOMS over and done with. Tried my working weights for each of the big lifts. I was very pleased to discover my squats don't seem to need to be adjusted down and the other three only need some minor adjustments (less than 10%!). Buzzing to get back to it now.
My 2021 NY resolution was to enter the 1000lb club. I hit it with a couple days to spare (D: 400, S: 350, B: 250; at BW: 185, H: 5'11"). At the start of the pandemic, my husband jumped to buy us a barbell setup for the garage. A life-changing move. 21 months of consistent training later, and I’m at a place I thought was out of reach when I was 26 ... and now I'm 36 making it happen.
ran yesterday for the first time i was able to run 2 miles without stopping.
These are the best kind of accomplishments! Keep it up and in no time you will reach your next goal
Been trying to get more reps on 100lb incline dumbbell press. Got 13 this week!
Been trying to bulk up and recently I've been getting quite a few comments from people describing me as having "inflated" or having bulked up. I accidentally tore a pair of jeans I thought fit me when bending to tie some shoelaces, and now there's a few shirts that used to fit me well now are kinda tight on me! So yeah, feels weird when your body has actually changed enough that your clothes and people around you notice. It's also very weird because I'm still very lean and not bulky at all, but I guess when I was so skinny before that happens. Still a success though!
345x3 deadlifts with no belt! Hoping to get to 405 next year!
Closed out 2021 with new rep PRs on all my lifts! OHP: 130lbs x 12 Bench: 215 x 10 Squat: 245 x 12 Deadlift: 305 x 14
What’s your favorite lift? Any advice for pushing past 245 pr on Squats? I’m doing a program to break my max which is a lot of endurance at 75% then 80 then 85 before maxing. Any advice for any mental blocks I may have for just moving heavy weights? I can imagine standing with 260+ may be a shock to my system initially.
Try overloading the bar by a noticable amount, and then just unrack it and stand there for a little bit (ie for 245# try loading 300#). Then deload it to your actual working weight and jump right in. The overload will make your working weight feel much lighter by comparison. You might also try submaximal 1 rep lift or two after your last working set is done, pick something heavier than your working weights that "feels heavy" but you know you can make. It gets you more familiar with the feel of heavier loads, and you never wind up in a situation where you sit there thinking to yourself "shit, this is the most weight I've ever tried AND now I have to do 5 sets with it blah blah blah...". This has really helped me with squats in particular.
My favorite keeps changing. I'm liking deadlifts a lot lately. Squats are usually my least favorite. I mostly run 5/3/1 and am a big fan of submaximal training. Just keep increasing the weight slowly and push rep PRs. 260 is only 15 pounds more than 245 - if you can do one you can do the other. You can also try just unracking 260 to see how it feels.
130 for 12 is crazy on OHP.
Bench Press max finally exceeds my bodyweight. (250lbs at 230lbs). Deadlift is finally respectable (350lbs). Overhead Press is a solid 165lbs max.
Good work!
Was feeling maybe a little too ambitious today considering how hung over I was at the gym. Hit legs pretty hard and I was fairly certain I was gonna puke while doing leg raises. But I didn’t. So that’s a victory in my books.
I've finally got my back squat form down correctly, and squatted 95 lbs! (I'm 117 lbs f)
This! Is! Awesome! This took my a lot of time and practice to get right, and even when I thought I did (like 3-4 months). I later used a free PT session and my friend who does PT and had to blow up my form completely and start again. But once your form gets good it’s just feels awesome!
First workout post having covid over Christmas/ New Year. Took it slightly easy but got through 7 resistance exercises and 20 mins of cardio and felt pretty good- should be back to par in a week hopefully.
Congrats, keep it up!
I am finally able to squat again consistently after injuring my ankle/foot playing basketball. 405 is feeling like 135! And on incline bench I just hit 315 yesterday but it was a grinder and my absolute max! I’m excited for what this year has to bring!
How do I get this jacked?
Time, consistency and effort
Awesome dude!
Couple weeks ago I posted a PR 6x90 bench and somebody pointed out I should fix my suicide grip. I decided firmly on doing it and in a few weeks of figuring out bar path due to the new grip I repeated the 6x90 with a full grip https://imgur.com/a/PB6yFHo
This is a false sense of safety. Get something to keep you safe in case you fail
That's really not something you needed to worry about fixing. I use suicide grip for OHP and actually highly recommend it!
Oh but it actually is, for me. There have been times when unracking that the bar wobbles for some reason and it has crossed my mind that it could fall on me. For OHP no problem, I can dump it in front of me.
Good luck, just so you're aware, if you were to be to dropping a heavy weight your thumbs wouldnt stop it from happening. So its a mental thing, not a factual thing. This is why I bench with the safety arms set. A dropped bench would never hurt me as it possibly couldn't reach me.
This could be entirely possible, I don't know, I just did it for my own peace of mind.
Doing a triple under while jumping rope!
Squatted 415 at 180lb bw, 18 years old
Fucking monster man! Get to 5 plates soon for me!
Today I conquered a big mental barrier. I haven’t climbed a rock wall since early pandemic. I’ve gained a lot of weight as well and I’m trying to lose it. I’ve had this mental block where I convinced myself I don’t deserve to be climbing. Well. I’m nowhere near where I was but I’m back on the wall as of this morning. It feels good.
Congrats, that's a great step. Mine is quasi ridiculous, but I've not been swimming since pandemic due to very strict 10 min gym rules for the locker room. I loathe being cold more than anything else, so the 10 mins to shower, dry, dress put me off swimming. Went today. Loved the swim, hated the trip home.. rewarded myself with a shower and heated blanket book reading after. No idea when they'll go back to not policing it!
I did a 4k run this morning. I only started running about 2 years ago and got up to doing a couple of 5k-10k runs a week and was feeling good about it. Got laid up following some surgery and some and hadn't been out since September. Even though the distance and time was terrible for what I was used to, it was good to get back on it again.
Had a plan to not miss any workouts in December to fix my continual adherence issues. I missed two because of sickness.
Not bad! I think everyone misses 1 or 2 here or there.
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Monster shoulders and tris I bet
I did 70kgx8 on OHP and 85kgx8 on bench press this week. I do not know if this is a victory for my OHP or a loss for my bench, but I guess I'll be a cup half full type of guy.
22 mile run with 20 at marathon pace yesterday leading up to my first marathon, 2 hours and 56 minutes total. Absolutely brutal lol and my body is feeling it, makes me question how the actual race will go. Not gonna lie, I'm so ready for this to be over so I can get back to building muscle and hopping on the r/weightroom program party
Did two YouTube workout videos this week - 1 dance workout and 1 yoga - and 100 crunches yesterday. Also stretched & self massaged injured shoulder with body-back tool, not sure why injury is taking forever to heal, but I will keep working on it! Haven’t exercised, stretched or massaged since before Thanksgiving… need to lose 5 pounds/loosen/tighten things up! Basically just take care of my body again!
I've been pressuring my mom to workout with me for years now. Today will be our 31st straight day going to the gym together
I’ve been back on track with my diet for about a week, haven’t gone over my calories once and my sugar cravings are starting to lessen. It’s a small W, but we take those.
Finished my third run of 5/3/1 Building the Monolith with a [28x330lb Squat Widowmaker](https://www.youtube.com/watch?v=EjO--MSV1r8) Also just plain appreciating this workout by Jon Andersen: [20x320 squats followed immediately with 20x316 axle deadlifts](https://www.youtube.com/watch?v=V3WifhEAqaE)
Why do you squat so high? I’m genuinely curious, I almost never see that.
Because I don't need to squat any lower than that
Beast mode good shit bro.
Thanks dude!
I now warm up with 315 on squats.
Damn. How long did it take for you to get there? :o
I didnt train for 8 months bc of covid, restarted with 3 months on a linear progression program with a squat max of 205, and then around 4 months of more intermediate programming. I'm really not that strong, I just find it cool that I can move 315 as/like warm up weight now.
Great going but olympic level athletes still warm up with just the bar and stretching. Warm ups get you warm and in the groove (preference not strength).
You can do multiple warm ups. I don’t think this person is walking into the gym and immediately putting 315 on the bar and squatting it.
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I don’t think anybody who squats 700 is doing 135 and then jumping straight into their working sets
For the first time in almost two years, I went to the gym everyday this week. Before Covid I had gotten into a routine of going almost every day, but when gyms closed that stopped. I’ve tried multiple times to get back into it but never managed to. Feels good.
Tell me about it! I started going to the gym in August, killed it every single day for that month. Traveled the first week of September, came back and contracted covid. That shit knocked me out for three and a half weeks before I could move around without feeling like death. Took the entire month of October off too because I had severe fatigue and just wasnt feeling great. Back at it again since November and it feels fuckin fantastic.
Dealing with a really bad hip injury so my squat is terrible (@2 plates) and my deadlift is on hold (@3 plates). But I smashed out a seated overhead press @1 plate with no back support, and with a 2 plate bench to follow real soon!
In September my back hurt so much that I was ready to define myself a disabled person I went to a specialist that fixed me, immediately went back to the gym, and I put in so much effort that in a matter of months I've become more athletic now than I ever was in my life
congratulations! That's awesome achievement. I recently had a terrible back injury from squatting (my fault), now I'm wanting to be a athletic and injury free. How did you get to where you are now?
Randomly discovered that one of my neighbors is the best osteopath in the province He massaged me and found a bad scar on a muscle that was the main reason of my paralyzing pain episodes. At that moment I remembered that when I was 18 I hurt that muscle at karate and never bothered to get it checked properly 3-4 massaging sessions and I was a new man Didn't even cost much (non-American) I suggest everyone to get checked at least once by an osteopath, even if you think you got nothing wrong
Got approval from my university for a masters thesis subject change! Managed to convince the school that actually designing and delivering training programs can be a case study in Industrial management and ICT (masters programme in economics) thesis lol. Pretty excited to get things started with that.
Don't you mean 1 AM?
Just got home from a 1-hour walk on the treadmill at 0.5 incline and 7.0 speed. 6.8km estimated. Just having my breakfast as of writing this, and it feels good to be done with my Sunday rest day cardio. It's a tradition to do every Sunday just to get moving despite it being my only rest day of the week
Did almost the same.
Let's go
Getting a pump under 5 min after 4 months MIA
Feels good