>>77055792
How to be healthy?

>>77055799
exercise, eat well, sleep, go outside, spend time with friends and family.

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>been training for a year
>Sick for 5 days, only felt better yesterday evening
>Hit 2pl8 bench for 10 today, try deadlift, barely got 4pl8 although my pr is 5pl8
>Been plateauing on 200kg for 3 months before i finally hit the 5pl8 two weeks ago
Please tell me ill get my deadlift back soon or that it's just the illness. I also suspect i didnt warm up correctly as i did singles and went up to 4pl8 too fast, i normally do at least triples starting 2pl8

is smoking hash with tobacco killing my gains, im an all around healthy guy apart from that but i gotta get my 3 joints a day

>>77055807
smoking is bad for you.
Is it killing your gains?
probably not
Is it killing you slowly?
yes.

>>77055802
>exercise
Stopped reading there

>>77055817
>/fit/ in a nutshell

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I just got told by some random black guy with a clipboard in his hand to leave the neighborhood. I didn't even do anything. I just left the gym and was walking to the bus stop when the dude (we were walking on the same sidewalk in opposite directions) told me to get lost. I left of course, but what should I do next time if something like this happens? I don't have a gun and live in Cali.

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>>77055792
The leg curl machine is broken in my gym

There is something sort of like this picrel. Would you accept someone lying on the ground in front of the mirror in the walkway right in front of the dumbbells in order to get a set of leg curls in

All I can think about is the cctv footage of the guy slamming the weight plate into the guy's head on the bench and I know that you guys are itching to do that to me
>oops accidentally dropped a 50lb dumbell on your head and neck oof ouchie geez dude why are you on the ground here

>>77055846
Black Santa here. Sounds like you ran into DaQuarius. He's doing some accounting for me so that I can get the naughty and nice lists in order for the black boys and girls of the neighborhood. He can be rude but he doesn't mean any harm, sorry that happened.

How do you decide on a specific rep for an exercise? For example, I’m working on low reps , high weights. How do I choose between 3, 4, 5, 6, etc reps per set? Does it make a difference which rep choice I do, assuming I adjust the weight for the reps?

Second question: my usual progression choice has been by weight. For example, for bicep curls , I’ve done

> 50 lbs x 8
>50 lbs x 8
>45 lbs x8
And work up by weight. So I keep the 8 reps the same every set.
Is there a benefit to progression by both weight and reps? For example. Working up past 50 x 8, instead of a trying to immediately do 55 x8, would starting at 55 x 5 and then working up to 55 x8 every workout be better?


Sorry if it’s all over the place

>>77055939
read the sticky.

>>77055792
How many times a week should you do yoga for flexibility? How long should each session be?

>>77055792
What was the calisthenics programme people were recommending on here a few years back? I got slack after a few rough years and want to get back into it.

what's a "good" T level for someone >40 ?
the 300-800 "normal" range is so big and not sure if that is just for dyel

>>77056680
forgot to say mine is 500s total and 80s free

>>77055792
What is a good multivitamin to start during an extended fast? (20 days +)

>>77056907
>80s free
Lol you're basically a woman which is expected for anyone over 35

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How do I take this shit? Inject? How much, where, how often?

>>77056922
lame
so what is a good number for free test?
because the lab says normal is 35-150, putting me in the middle
i dont know if i can get test prescribed with the numbers i have

I don't know if this is the right kind of question for this thread and this is probably crazy but this has been bugging me for years. Every gym I've gone to they made me sign a contract. Among the terms in all of them, they always include an agreement that I have to wipe down any equipment I use after I'm done with it. I have never seen anyone actually do this except me. Sometimes someone starts using the equipment in between me getting up and returning with a wet paper towel. I don't plan on changing my ways, but I feel like this is some elaborate social experiment that I failed and everyone at the gym is secretly laughing at me. Anyone else experience this?
>inb4 autism
Yes, I was professionally diagnosed.

>>77057187
it's for research only, you don't take it

>>77056908
whiskey

>>77056680
>getting your T levels checked
>lower than expected
>feel like a loser
>T levels drop even further
imagine falling for this

>>77059545
except mine are high for a natty my age so it was a boost and ill just continue to progress nicely knowing any fatigue is just me being a bitch ass
imagine imagining

>>77059559
based. keep going, king

>>77059385
>professionally diagnosed
Ay same. When it comes to fickle "rules" like these (which is to say, rules that are stated but not enforced) the end result is only a preference or vibe for them.

So in this case, if I get off a machine/bench and don't wipe it down, it's whatever and nobody really cares. That being said, if I feel like doing it, it would be morally upstanding for me to do so (and likely appreciated by other people).

To make a single, non-vibe rule for this, I have decided to only wipe down a machine/bench if I leave a visible spot of sweat on it. This way I can satisfy my own concern over whether or not I should wipe it down, and at the same time I don't become neurotic about following a "rule" that doesn't actually matter.

>>77055807
Smoking in general is killing you. Tobacco is gay and retarded and so are you.
>Gotta get my 3 joints a day
You aren't gonna make it.

>>77055855
Just do BSS and single leg RDL you absolute mongrel

>>77060579
Doesn't target hamstrings

>>77060620
Single leg rdl primarily targets hamstrings and glutes wtf are you talking about?

>>77060628
Yeah and hamstring curl targets hamstrings
Not looking for a glute exercise

>>77060634
Oh gotcha, you're just legitimately retarded. Go ahead and lay on the floor like a troglodyte with your cable machine

>>77060643
Hamstrings need to be isolated. That other anon is right.

>>77060655
Single leg RDL provides plenty of stimulation to the hamstrings lmao

>>77060668
plenty for what? for deadlifting maybe, for having proportionate legs lmao no

>>77060687
Let's see your body then. Very curious what you look like with your extremely strict hamstring standards.

>>77060689
I'm not taking selfies to prove an obvious point. Not training knee flexion is retarded. As retarded as not training arm flexion. Powerlifting is a "sport" for retards.

>>77060705
Yeah, as expected you're dyel which is why you won't post body to backup your retard-tier opinion.

Thanks for confirming

>>77060710
Google what back double biceps means and post a picture doing it so we can laugh at your RDL hamstrings

>>77060715
Again, thanks for confirming.

>>77060643
They put in a work order for the hamstring curl machine and in the meantime I've been doing nordics at home it's all good

>>77056908
>What is a good multivitamin to start during an extended fast? (20 days +)
eggs

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If I cut down to like 15% bodyfat can I enjoy twunkdom? 125kg bench (1RM) if that helps for any indication.

Quite a learning curve past few weeks have been and my training right now has never been better, so bit annoyed that the EZ progress comes at a time where I will HAVE to cut soon if I want to be lean for summer. Question is, do I look at least twunk-like when lean?

I go bouldering 2-3 times per week around 7am before work and have very inconsistent strength/performance.

Occasionally I'll go on a weekend afternoon and it feels like I've unlocked tard-strength, I'll make significant progress in one afternoon session that would usually take days of grinding during my morning sessions.

How do I reliably get full-power afternoon strength in the morning? My morning routine is consistent: just tea before exercising then coffee + breakfast after.

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>>77055792
Any anons ever fuck up there Sciatica and what did you do moving forward to make sure you dont fuck it up again?

Was on a cut but pulled my back and pinched the nerve bad 2 weeks ago. Only thing on my mind is once I'm healthy is what to work on in the gym