Weightlifting for Kiwis - Discussion and support regarding the art of swole

[CowPox]

Today,

Ab rollouts 12x 3 and 1x6 standing rollouts

25x4 bodyweight squats

 

[CharcoalChkn]

Another random question for you guys: what music (if any) do you usually listen to when working out?

I like chill stuff so I can completely zone out my thoughts and concentrate on the quality of my reps and count the seconds easier for each part of the lift (3-1-3).

Stuff like random lounge jazz piano playlists, Nujabes, I like the chill jazz hip hop stuff.

 

[MS Paint Gigachad]

Anyways is this “Ghost” brand worth a shit?

For a moment I thought you were referring to the band Ghost (i enjoy their stuff). But anyway, back to the point. The supplement company. I'd checked them out a while back, they seemed alright, but ultimately i went with Gorilla Mode.

Keep in mind I can't predict how it'll interact when you try mixing it, or stuff like that.

Other than that their pre workout is a lil high in caffeine for my tastes.

Also I find eating pickled beets is a better nitric oxide booster than buying supplements, not to mention tastier.

Curious. Now, if I'm not wrong, it's because they have nitrates in them that causes them to raise nitric oxide, but it's only 250mg per 100g according to a Google search, which seems pretty low.

I had a cursed idea of using curing salt instead, considering it's 1:15 sodium nitrate to table salt, but it mught just be too much salt.

I'm not sure what supplements you use, but i use gorilla mode nitric. 750mg of sodium nitrate, and other ingredients.

 

[realitysurf]

For a moment I thought you were referring to the band Ghost (i enjoy their stuff). But anyway, back to the point. The supplement company. I'd checked them out a while back, they seemed alright, but ultimately i went with Gorilla Mode.

Keep in mind I can't predict how it'll interact when you try mixing it, or stuff like that.

Other than that their pre workout is a lil high in caffeine for my tastes.

Gorilla Mode is a REALLY good pre but I really want to emphasize that stimming with loads of caffeine will eventually have you depend on the caffeine for your workout. I've only really used pre for pretty bad days but just a warning.

 

[MS Paint Gigachad]

Gorilla Mode is a REALLY good pre but I really want to emphasize that stimming with loads of caffeine will eventually have you depend on the caffeine for your workout. I've only really used pre for pretty bad days but just a warning.

I have to emphasize Gorilla Mode NITRIC and Gorilla Mode are two different things. And to add to the confusion, they also sell stuff like protein under the same banner. For one, Gorilla Mode Nitric doesnt have caffeine and I use it roughly 5-10x more often than I use its caffeinated cousin. Even still, I take breaks from it.

My upper limit for caffeine seems to be about a 200mg dose, which surprises me considering I'm not a small guy, and I drink coffee every day (I'd quit before, but withdrawals are brutal.)

 

[realitysurf]

I have to emphasize Gorilla Mode NITRIC and Gorilla Mode are two different things. And to add to the confusion, they also sell stuff like protein under the same banner. For one, Gorilla Mode Nitric doesnt have caffeine and I use it roughly 5-10x more often than I use its caffeinated cousin. Even still, I take breaks from it.

My upper limit for caffeine seems to be about a 200mg dose, which surprises me considering I'm not a small guy, and I drink coffee every day (I'd quit before, but withdrawals are brutal.)

Oh you bought Nitric? Didn't see that, my bad.

 

[DSP's Tax Lawyer]

I change the reps on this but the rear delt flies have been some of my favorite shoulder exercises to do.

 

[CowPox]

Today,

12x4 @70lbs dumbell press
12x4 @70lbs dumbell row

 

[Jasper2K]

Anyone know some good stretches for lifters elbow (Tennis elbow)? I know hanging and pushing your forearm gentlly away from you with palms facing inwards help.

 

[anustart76]

Another random question for you guys: what music (if any) do you usually listen to when working out?

For me, it's usually either metal, dark synth or sometimes drift phonk. So, recently stuff like Children of Bodom and Dance with the Dead. But then there's also oddball stuff, like I've listened to the mechanicus soundtrack while working out.

I just watch TV or YouTube to keep my mind off what I'm doing.

 

[CowPox]

Today,
15x4 50lbs seated dumbell press
16x4 alternating front raises @30lbs

 

[God's drunkest driver]

Current routine

• Back
  • Dead lift
  • Pendlay row
  • Pull up
  • Barbell curl
  • Hammer curl
• Chest
  • Bench press
  • Incline press
  • Tricep pushdown
  • Overhead tricep extension
  • Leg raise
• Legs
  • Squat
  • Calf raise
  • Romanian deadlift
  • Hip thrust
  • Pull up
• Shoulders
  • Strict overhead press
  • Lateral raise
  • Landmine press
  • Face pull
  • Leg raise

Another random question for you guys: what music (if any) do you usually listen to when working out?

For me, it's usually either metal, dark synth or sometimes drift phonk. So, recently stuff like Children of Bodom and Dance with the Dead. But then there's also oddball stuff, like I've listened to the mechanicus soundtrack while working out.

Lately it has been trance music, but I am not really picky, just about anything in my collection, including podcasts. I just don't like silence while working out because I think too much if there's nothing to distract me.

Been a bit of an L week in the gym so far, having not been able to get half the reps i did last week.

Any tips on deload? I've never had to do a proper, voluntary deload since either i was a noob, or had an involuntary deload (gym closed due to coronavirus) before i needed a deload

I do half of my typical for the same number of reps, as slow as possible. I hate deloads because the workout takes so long with the slow reps.

 

[Accept Only Substitutes]

I'm really proud of myself. I've done some form of working out every day this week. Mostly bodyweight stuff, but yesterday and today I rode my stationary bike. I really like push-ups on my counter.

I think next month I want to rejoin my gym and start swimming a few times a week as well as water aerobics. They also have a nice free weight section I can use once I build up my upper body strength some more.

I want to thank everyone who gave me advice this week. I really appreciate it. Everyone who says we're a platform of hate and misery has never ventured into threads like this. You're all Chads.

 

[MS Paint Gigachad]

Kiwis, roast my program. I want to know what suggestions you might have

Spoiler: Savin a lil space

I intend to stick with it for the month of feb, and then I'll take a deload in week 4 if needed. Otherwise, I'll select new exercises and continue on in march.

Typically do a Wenning-style warmup at the start of every session, 2 sets, 25 reps each of 2-3 exercises selected to warm up the prime movers, movement patterns and weak links of each workout. For a lower body day, for example, it might be back extensions and cossack squats, for upper body it might be pushups, facepulls and tricep extensions.

Also, i tend to go a lil maximalist on upper body days and minimalist on lower body days (fatigue)
Upper body
Major movements
Incline bench press
Lat pulldown/Pull ups
Accessory
Kroc row (will do bent over rows instead if lower back doesnt get raped by leg day)
JM press
Upright row
Because I know I won't do it on leg day:
Calf raises

Lower body
Major Movements
Romanian deadlift to below knee
Bulgarian Split Squats
Accessory
Decline situps
Sitting ham curl
Leg press (more quad volume, no spinal strain)

 

[ITK]

Any tips for eating without counting calories? I don't eat at home most days so it's not really an option for me. I know there are people like GVS who manage excellently with just "instinctive eating" but he used to count calories in the past and I fear you need that background to be able to pull it off successfully. Reason is I'm starting to graduate from skinnyfat to just fat and I want to go on a cut, while not also loosing the newbie gains I've gotten. It's seems hard to strike that balance without having the numbers.

 

[Syntaxion]

Any tips for eating without counting calories? I don't eat at home most days so it's not really an option for me. I know there are people like GVS who manage excellently with just "instinctive eating" but he used to count calories in the past and I fear you need that background to be able to pull it off successfully. Reason is I'm starting to graduate from skinnyfat to just fat and I want to go on a cut, while not also loosing the newbie gains I've gotten. It's seems hard to strike that balance without having the numbers.

Fat has the most calories per gram, so realistically food with less fat tends to have less calories. Ofcourse, depending on portion size (i.e. peanutbutter still has less calories than a bowl of fruit, despite being mostly fat, simply because you eat more of one than the other).

Water as replacement for calorie rich drinks. Light alternatives if available. Fiber has very low calories but can be satiating. Protein is also more satiating than fat IIRC and has less than half the calories per gram. Especially if you're trying to hold on to gains, protein rich food is a good option, just watch out that it's not something with both (like fatty meat or whole milk).

All in all, it does boil down to calories. When you say you don't eat at home, you mean you eat takeout/fastfood? Just premade/ready to eat stuff? Restaurant?

 

[coof coof]

Any tips for eating without counting calories? I don't eat at home most days so it's not really an option for me. I know there are people like GVS who manage excellently with just "instinctive eating" but he used to count calories in the past and I fear you need that background to be able to pull it off successfully. Reason is I'm starting to graduate from skinnyfat to just fat and I want to go on a cut, while not also loosing the newbie gains I've gotten. It's seems hard to strike that balance without having the numbers.

I mean you don't have to weigh everything constantly like an autist to "count calories." Just having a general idea how many calories are in stuff is enough if you're just trying to be healthy. I just weigh myself once a week after I take a shit but before I eat. If I'm gaining 1-2 pounds then I'm eating enough in a bulk and if I'm losing a couple pounds then I'm restricting myself enough in a cut.

 

[Ahriman]

2 hours of Tom Platz kino. Make some time to watch it, it's really good.

Absolutely love this guy. Next to the Metzger brothers, he is one of my all-time favorite bodybuilders.

I'll be the first to admit that I've never trained that fucking hard in my whole life (no one does). The more I watch Dorian Yates and Tom Platz training vids, the more I feel that I train too "comfortably", even if I do put a decent effort.

EDIT: But let's not forget that if you're willing to train like this, your sleep and food (and maybe PEDs) have to be absolutely on point.

 

[ITK]

Fat has the most calories per gram, so realistically food with less fat tends to have less calories. Ofcourse, depending on portion size (i.e. peanutbutter still has less calories than a bowl of fruit, despite being mostly fat, simply because you eat more of one than the other).

Water as replacement for calorie rich drinks. Light alternatives if available. Fiber has very low calories but can be satiating. Protein is also more satiating than fat IIRC and has less than half the calories per gram. Especially if you're trying to hold on to gains, protein rich food is a good option, just watch out that it's not something with both (like fatty meat or whole milk).

All in all, it does boil down to calories. When you say you don't eat at home, you mean you eat takeout/fastfood? Just premade/ready to eat stuff? Restaurant?

Yeah premade, no way to really get any info on calories. I'll be keeping all of this in mind, though. Great stuff!

I mean you don't have to weigh everything constantly like an autist to "count calories." Just having a general idea how many calories are in stuff is enough if you're just trying to be healthy. I just weigh myself once a week after I take a shit but before I eat. If I'm gaining 1-2 pounds then I'm eating enough in a bulk and if I'm losing a couple pounds then I'm restricting myself enough in a cut.

So as long as the weightloss every week isn't more (or less) than 1-2 pounds, you don't have to worry about having a deficit of stricly 300 calories, no more no less? Good to know. I think that Iron Loo fellow eats nothing one day and something like 8000 calories the next, and he's a beast, so it's very possible our bodies are more adaptive than we like to think. In any case, this was exactly what I was looking for: confirmation on if doing this was feasable or not.

 

[salvuserit]

I made 1000lbs club!