/tulpa/ - Tulpa

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 >>/3319/
> stick arms
Compared to you, host has stick arms, no way to deny it.

 >>/3165/
> Biceps increased 40cm to 42cm
We don't have the Right to Bear arms here. Host is at 32 cm. Optimistically speaking.

Full pull - push - leg - cycle after our trip yielded no soreness so far, no difference in strength either. Not unexpected, I mean we went to the gym for 2 months so there's not much to be lost. I still think the body does look a bit more muscular than in fall though.

3x20 check.

It wasn't fun but I did it without cheating or collapsing, straight without stopping. 30 seconds between sets.

Rest:

On the subject of rest, experts recommend a minute between sets, and I used to do that too. But with 15 exercises to do and 3 sets each, that's 45 minutes of rest during a workout. Did you come here to rest? Jesus.

So I cut it to 30 seconds and that seems to be enough. 22 minutes of rest in a 2 hour workout is reasonable.

Speaking of workouts, I couldn't wait and bundled all my favorite exercises push/pull into day 1 and shoulder/legs in day 2. Old day 3 was really sparse and shoulder is light as well so it only follows that I'd combine them. It was great. So that helps me with time management and I'm not going to be so tired. Day one was 2 hours of actual workout time and Day two was still only an hour and a half. add cardio and combine we're looking at 5 hours of workout a week which is fine. 

Pre-workout meal:
As you may know I'm on a very strict diet right now but you can't workout starving, especially me because I'll cramp. So I eat a cup of granola with a cup of milk, that's 500 calories. My workout plus cardio is about 500 calories as well so that's a good match. It works really well. If I eat too much before a workout I'll get a tummy ache and with too little I'll cramp as I said so it's a good balance and it works for me. Try it out as you see fit.

 >>/3339/
> 32 cm biceps
i expected even less

 >>/3341/
3x20 lunges
oof and here i was proud of 3x10. dont think i can do 3x15 but will try

i also dont rest enough, barely get to do what i want in the gym in the time i have

got some light pain in left wrist no idea what that is it came in the morning after a rest day. next is leg day so theres some time to regenerate

 >>/3398/

> Slight wrist pain

These things can be anything from tendinitis to growing pains. You should do wrist exercises to strengthen the wrist, the best one I know is by making that wrist pipe thing I posted earlier.

Never do lifting if you feel pain in the joint, especially during lifting, that'll only make it worse. But light weight exercises may be painful but will help over time. The objective is to target the joint in every possible motion with weight light enough that it doesn't cause pain. This will facilitate healing faster than doing nothing. It's generally ok to do exercises that don't trigger the pain. 

If one exercise continues to cause lingering pain in this joint, exchange that exercise with one that doesn't target the joint as much.

If the pain continues for a month or gets worse, see your physician.

I've lost 7-8 lbs in 2 weeks which is insane. Knowing that a starvation diet is at max 1 lb per day, to have this unhealthy level of weight loss means I'm at least at 1/2 of my daily caloric needs then at 1300 calories.

Imagine I could really eat three 800 calorie meals when I only eat a 550 and 750 meal now. That would be wonderful but I'm doubtful. I will easily be at my goal in a number of days so I will start slowly eating more on Friday.

I am shocked frankly. When I was eating 1800 calories I lost only 1/2 lb per week but at 1300 I suddenly lose 3-4 lbs a week? It doesn't make any sense.

 >>/3418/
Auschwitz-tier. You probably exercised more and have more muscle mass which consumes energy by just existing now.
I was also surprised how much weight the body lost in our 1 week fasting experiment last year and our recent trip, though host ate a lot there. 

Energy requirements can be pretty strange, when we were diving we ate 3 really big meals per day, even breakfast bein gsomething like ham, eggs, rice and beans in addition to bread with jam and lost a lot of weight just by floating in the water. It sucks the heat out of the body so you burn enormous amounts of calories just to stay warm.

The scream nigger a at the gym again yesterday, gotta avoid that time, maybe come earlier. God damned everyone there is nice but that guy is just fucking nuts. Host flinched several times from the random chimp screams he made while benchpressing.

 >>/3416/
wrist pain disappeared as fast as it appeared no idea what that was but its gone. no probs after push day yesterday

I upped host's training plan from 3x10 reps to 12/12/10 with the same weight as before. Apears to work, he can now safely handle more weight like this than he could with 3x10 in the beginning. Definitely looks a bot more muscular too but still pathetic.

Btw completely forgot about the DEXA scan:

It says body fat is 16.8% with surprisingly low level of visceral fat. Bone density and body symmetry are fine too. No idea how that's calculated but the results say host's metabolic age is 27. Not bad!

 >>/3617/
Alright, going to 12/12/10 managed to produce some medium shoulder soreness, a bit less than the few times when we started. I'm sure the body will adapt in no time.

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 >>/3733/

> shoulder

No, I gotta share with you my new workout, it's great, I've really put together something fantastic here and my shoulders are filling out like I've never seen them before. After over a decade of doing it wrong, they're finally looking like they're supposed to look. Jesus I thought I had bad genetics. Frankly girls like biceps and width of shoulders best but not having those caps was like cake without chocolate icing and you know girls like chocolate. My exgf keeps telling me she's having sex dreams about me, she's hinting hard that the booty call is coming. But I might need to help it along, we're still cool and all that but she knows this ain't no regular thing.

Really though, I gotta take a moment for yall so you can see this genius 2-day everything workout.

Day 1, 2 hours plus 20min cardio

Wide grip pulldown (pull ups)
Medium grip reverse pulldowns
Close grip pulldown (palms facing)
Low row (seated)
Bench one arm dumbell row
Standing one arm dumbell row (leaning)
Overhead press
Dips
Shrugs 

Roman bench, back and two sides
Oblique twist
Low cable chest fly (hugging)
Low chest fly
High chest fly
Rope pulldown (elbows tucked)
Straight arm rope pulldown

Day 2, 1.5 hours plus 20 min cardio
Lunges
Calf raises
Leg curl
Leg extension 
Step up
Leg press

Lateral rise palms back
Lateral rise palms down
Lu rise palms forward 
Standing high pull
Flat face pull
Incline trap raise
Standing trap raise
Cable cross body

This latest workout set, 2 day/7 is awesome. I'm already acclimated to everything, gotta go bigger soon. Zero soreness even with workout to exhaustion. I might try the ramp technique to exhaustion just to feel the soreness. I did some work in the yard and I was sore in my hands but otherwise pretty much fine, this is good but even lunges 3x20 isn't giving me sore legs like wtf?

I'm 195-199 consistently so I have no issue keeping the maintenance diet, something like 1800-2000 cal. 

My belly is so thin, like it's girlish when I'm not flexing, good stuff, my love handles are lower than I ever remembered. I must be sub 18% but the definition in my arms and legs aren't much less than 18% so prolly 18% it's fine, I don't need to look defined like a gymbro, the beafyness factor is there, people notice. Good stuff.

Still fucking hungry all the time, can't just eat or I'll gain weight, such is life.

gotta try this are you still doin this 2 days in a row without pause?

 >>/3910/

Friday/Saturday yeah.

They exercise different muscles so it's no issue. I could technically do all in one day but I don't have 3.5 hours together before the place gets busy.

I will be changing this again in a little while because I'm nowhere near sore even though I'm still gaining. It's an odd problem to have.

Still can't do bench without shoulder pain, will try again next cycle.

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 >>/3909/
See, I told you you could exercise and diet at the same time. We Germans perfected this technique in WWII.

So you still doing pyramid or reverse pyramid with this? How many reps?

 >>/3917/

First of all, I knew I could gain strength while dieting but I was a little surprised I actually gained muscle mass while on a severe diet, that doesn't feel right but it's obvious. And not just a little bit either.

I still do pyramid starting low, last set targets 8-10 10 else. 3 sets.

I might do like the angry faggot and do the multiple sets decreasing every round until I'm dead.

Works for mr. Faggot so should work for me.

Dude better fucking keep his yap shut around me again. Muttering to himself like a butt pirate is ok I guess.

(Not that I'll do anything, I don't want to be banned.)

 >>/3919/

Fitness report 

I am not a runner, never was. But I was on my walk and it started raining, it happened once last spring too. So I start running, my sub-200lb fit self, and it was remarkably easy, like I didn't even lose my breath, I ran for about half a mile, no stopping, no problem, I couldn't believe how light and comfortable it was. I don't know what about my current training helps with running but something did. Granted remember I was overweight 217 as of last spring I think, and hadn't gone to the gym in three years, but wow, felt easy now.

Oh and did I tell you, I went to my doctor for a check-up and to get blood work, remember that high in iron nonsense and he said, "it's probably because you're overweight." That's when I was only 208 or so. Well went in because besty was jiu-jitsu'ing me and fucking bent my left ring finger so bad it hurt like fuck so I got it checked, no problem but he saw that I wasn't overweight and he was tickled pink, seriously so happy like I might be his only adult patient who isn't overweight right? He looked like he just won an award or something, like excited that I wasn't overweight. Anyway I told him, next time I get bloodwork done, you can't blame it on me being overweight. Shit like I even really was I was still muscular. He was over the moon for that. He wanted to rerun my bloodwork immediately and I was like, next time, I don't plan on ever gaining weight again, fuck all that shit I barely eat two meals now.

So keep from being overweight and make your doctor happy.

My finger still hurts if I bend it wrong, it was a pure accident anyway. No actual damage according to the xray. 

I still go to jiu-jitsu with her on Saturdays but I stopped going myself with the blue belt, it was a nearly 2 hour class and I pretty much sucked anyway not that I could be overpowered but they're too fast and get someone in control and I can't get out easily, it's the kind of thing that smaller can win against larger. I don't have enough time to practice. Was getting bored, kinda gay too cause like sweaty overweight guy in mount position is definitely kinda gay, didn't like it. But besty can if she wants to lol.

Me, guy who doesn't like getting touched, being pinned, not a good combo, not into it.

 >>/3963/

Oh, so the main reason beyond the gay thing, I'm stronger now so I frame and whatever 250lb partner I have is getting hurt by me too easily. Dude, I'm following the method to escape and I have to press on you and they're getting hurt. Not my fault.

https://youtube.com/watch?v=VuQO694OVG8

Adult matches are waaaay faster moves. Even teens are very fast. But yeah, Besty can't really close guard on me very easily but even her idk 50lb self can pin me, but like with her I can just lift her off. I have to be super gentle though ofc.

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Alice was dissatisfied with my relaxing gym routine that never broke a sweat let alone produced soreness and made me do 200% on push day yesterday. Literally starting over once I finished everything. And that quickly so it wouldn't take twice but only 1.5x the time. Took 3h and still didn't feel bad. I noticed I ran out of strength in the end, it didn't hurt and I didn't feel tired, just that my arms couldn't push the same weight for more than 5-8 reps instead of 12 anymore. Today there was ample soreness in my shoulders and pecs, not terrible but something I hadn't experienced since my very first day at the gym. We'll see how thing are tomorrow but it'll be leg day so it shouldn't matter. 

 >>/3963/
I am taking up some light running again because my stamina sucks. I can walk forever but run out of breath easily while running. At least initially, it gets better after a while.

 >>/3964/
Yeah, that was my main reason never to start martial arts, though BJJ is probably the most effective self-defense technique. 
But contrary to you I am not only too weak, I also lack speed and dexterity. Plus yeah, I immediately would do it if all training partners were early teen girls but with guys - just nope. That' worse than dancing class where my partners are at least adult women.
Aside from the fact that I barely have time for 6h gym per week, no idea how I should squeeze in martial arts class.

 >>/3969/
Soreness was almost completely gone the next day, no issues on leg day. Gotta find new ways to torture host, 3h gym 3 times a week takes too much time

had a fight over music some regular bydlo put on his custom playlist nigger rap music literally ape screetching and left. i switched it back into the usual generic shit i dont like either but can live with. he came back about 15min later and was like who did that why isnt there my music on what an idiot. but at least he didnt dare switching back to his shitty music again. weird thing is there were only few pretty old people and they didnt care about the music. most got some earphones

well nevermind still was a good gym session. i definitely feel more muscular and stronger gained about 4kg this year. dont think a lot of it is fat. shitty impedance scale says something 18-20%. its consistently 2-3% less that it was last year. not great not terrible.

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Body is weird.
I made host do a double leg day on Tuesday. Including climbing 1000 stairs on that stair machine, basically running. That was mildly exhausting but that's about it. No soreness whatsoever. 

Then we went to a dynamic shooting competition on Friday that involved some crouching and crawling. Not even in full gear, no ballistic plates and helmets that weight you down, basically nothing compared to a normal gym day. But man, the body was utterly sore the next day and also the day after. Especially butt and legs, can barely get up. I mean wtf is this? That never happened in the gym ever since we started in fall.

Only time I remembered something like before when we went to play paintball years ago. Basically the same movements, it obviously involves unfamiliar poses the body's not used to at all. So that's proof the gym doesn't train all muscles. Not surprising but one should expect to get at least some secondary benefits. But that's apparently not the case.

 >>/4102/

Yeah it's probably the secondary muscles. I doubt you felt any soreness in the quads. Otherwise I have no idea what you pulled but take it easy.

That's why I wanted to hike but whatever I'll just hike alone and fight off the pumas.

 >>/4103/
Soreness was mostly gone the next day, still weird. Obviously hiking isn't comparable to crouching and squatting.

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I don't remember doing this since I was  20, I climbed one of those vita course polls, with just my arms. It was incredibly easy.

Did I mention the other day I ran like half a mile and I didn't even get tired?

I do remember surprising myself like this when I was serious a decade ago but I'm still surprised.

Today I also did 100's on the dumbell row and 130pounders on the Shrugs. That means I more than pull my own weight in pretty much any direction which is crazy to me.

I see a tatted up buff guy doing 90's on the dumbell Shrugs, struggling, and I'm doing 130's with ease and I don't look as buff as he does, he was probably 220 to my 195. 

I also exceeded my body weight on the pull downs 3x10 yet I can't frigging do bench without weird pain later?

So this was a huge gain since I started. I didn't consider myself weak before but now I'm swol af or something and it keeps going up.

Crazy. For what though? I told my doctor I did it so I didn't get injured doing yard work. Fucking healthiest American he knows probably.

Got people chatting me up all the time now like everywhere. I'm petting a puppy in front of the Petco after training and this aisian girl in her 20's total rizzola, she wasn't my type tho. She was asking me 20 questions speed date style. Girl was casting lines like crazy. But I don't bite.

[Ashley] gotta start carrying a stick so I can switch in and swat these girls away from my Bear.

 >>/4326/
lol be happy its girls and not guys running after you

im always surprised how bad looks and strength correlate there are a bunch of fat i mean really fat chicks in the gym look like those soviet weight lifter women on horse steroids. theyre unbelievable ugly and obese and look like theyd get a heart attack just by walking a few meters straight but they have crazy strength and endurance and could smoke me in just about any exercise. theyre also surprisingly flexible its ridiculous. theres also an old ex special forces guy that looks like a buddhist monk all bald thin and scrawny but hes also insanely strong all muscles and tendons no fat. looking buff does nothing. look at a chimp or orang utan - big belly and thin arms but those fuckers are stronger than an athlete even if they look like shit.

nice gainz for you though i feel i do look more muscular gained a bit weight thats probably muscles but nothing spectacular. i am significantly stronger in some exercises but not others its strange. so i am not sure but its probably better to invest more times in exercises i suck at.

Hiking did take its toll this time, pretty strong leg and butt soreness today after hiking downhill nonstop for over 3h yesterday. Going up wasn't an issue but down was an ordeal. Hardcore leg day.

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I admit we slacked off regarding planks and lunges since going to the gym. I always try to make host do them on gym-free days but often forget. Making him do them now.

It pains me to even take a week off now but this week I gotta hustle with my summer project. Last week I did and worked out but this week gotta work with others start time and so no naps. 

Next week should be better we can hope.

Balanced my two days, 3 hours each including 15 minute travel each way. It's really good. I look forward to it.

 >>/4972/
been slacking off a bit lately gym doeynt have ac and it was really hot in there despite open windows

 >>/5157/

You can take the summer off, good break to let things heal. Then back to it in fall with muscle memory

Slowly, slowly growing strength in the quads. I can now do 3x20 +5kg in each hand. It wasn't easy but it wasn't my max. Next I'll do 10kg in each hand. 3x20 lunges.

My goal is to do what that girl with the insanely thick thighs was doing, though I don't know if she did 20, she did enough. I will have some obscene amount of weight in each hand and do 3x20. I will be the god of lunges!

I hope you're all doing it right.

https://youtube.com/watch?v=uRSsOoZG9z8

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Wew, we didn't go to the gym a lot this summer because duh, we weren't here most of the time and that has consequences!

Taking up the usual routine led to some shoulder and upper back soreness. It's really strange that only these muscles are affected. Leg strength also decreased. I feel we're back in spring. Well we do more reps now, started with 10-10-10 last Nov, now it's 15-12-12. Weight increase varies greatly, we improved with some exercises but didn't with others.

 >>/5832/

Muscle memory means you will make gains much faster once you return. I'm going to start going 3 times a week instead of 2 but keep my 2 day routine. The 2 day routine is actually really fun. 

The only other thing I can do to improve is do exhaustion training, that'll help endurance but I'm not convinced it'll look good and I'm vain enough that it matters. I feel good about working out when I look good as a result.

I also really like that my pains I had last year are all gone.

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 >>/5833/
> I also really like that my pains I had last year are all gone.
Dang, I read:
I also really like that my penis I had last year is all gone.

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 >>/5838/

No but that's what you get when you take the roids or creatine. Stay away.

Haven't had gains in a while, still only getting in two days a week. I know if I can manage three obviously there's a chance.

Plateau: Go longer, go heavier, make a plan

So the plan is I'm still working on my 'summer project' but it's almost done then I'll be back to two jobs and not three and better able to put more effort in.

My weight has been stable, so that's good! My fat percent hasn't gone down in a long time either, it's stuck at probably closer to 19% if I'm honest, that's not where I want it either. The plan for that is to cut carbs again but I'm also waiting till after the holidays for that because the holidays are all about carbs, let's just let that happen.

everyone with muscle definition is on steroids

every single one

it is not possible to eat a lot, get muscle, but not fat, without dope

 >>/6280/

When I worked out A LOT, I looked good, but no, I was never going to see sub 10% fat at 6'4 200lbs.

I will never do the dope, creatine is something that adds 10-20% gain temporarily but DO NOT DO IT because it's not worth the long term side effects I heard about. The ones no one ever talk about like decreased sex drive and limp dick basically.

No one wants that, it will never be worth it.

So yeah, effort = results and I am flipping strong so even really heavy labor is trivial. No pain, no issues, healthy, that's all good.

I did notice while I was losing weight that getting enough nutrition was right at the limit and the major symptom was cramping. Only on say a day where I was shoveling dirt ALL DAY, and for some reason milk and meat fixed it, milk almost immediately, meat after a few hours.

Anyway, I am happy though I would have been happier with 16% bodyfat. I will be going back to lower carb again, it's just not worth living that way all year.

I wonder if 3 days a week will get a 50% gain over 2 days a week. Remember I started with 3 days a week but less time per day and now it's realistically 2 hours a day two days a week. And I can possibly get 2 hours a day 3 days a week because it gets hard to do more than 2 hours in the gym, it feels like a long time, 2 hours feels good. That limits the number of discrete exercises to 15 or so per day.

I can live with where I am now, I really don't care that much. 2 days a week is good and I am pain free and strong, I'm not that greedy.

 >>/6280/
not me who the fuck is this?

 >>/6281/
> creatine
you saw what happens in the the /fit/ comic here:
 >>/3025/

> 2 hours in the gym
i think thats a reasonable time.
id like to go more often but i barely manage 2 times per week on average. still stuck around 20% if that shitty scale at the gym is correct. not great not terrible.

problem is i started talking to people too much at the gym which costs time. but there are some awesome dudes like the retired police tactical unit commander and some high lvl competition shooter. always a blast listening to their stories but actually no why im supposed to be there.

 >>/6284/
When anon says anon isn't anon...

> talking 

Stop that shit

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 >>/5832/
I feel I'm actually getting weaker. Haven't been able to keep up my 3 times a week routine lately. And as tupper said I was away a lot. So it's noot really surprising but it still sucks. I feel like I look more muscular than a year ago and weight increased by about 3kg but I don't see any significant strength or endurance increase. At least not in the past half year. Looks like I hit a plateau. Trying to work out more at home with body weight exercises on days I'm not at the gym now.

 >>/6449/
> plateu

I have been addressing this with some success.

1. Diet matters, more protein seems to help energy at the gym. I always carb-load 500 calories which is about how much I will burn, so that's never a consideration. Don't go hungry or too tired.

2. Go more, obviously this works

3. Concentrate. So I worked more heavily on my shoulders and they gained huge in the summer. My legs are still getting sore the next day, and my shoulders, but almost never anything else and I physically can't lift more weight so you instead can do exhaustion sets, that will do it.

4. Switch up your routine, throw out exercises that don't do much and add ones that trigger unused secondary muscles.

5. Don't worry about it, just be healthy and carry on.

Tyson fight tonight. I don't watch sports, the occasional MMA but this is a must see.

 >>/6458/
I think it's all about 2.
Really haven't gone a lot over summer as I was constantly away and now I'm busy with the garden making new flower beds and planting trees so I barely manage to go to the gym once a week.

 >>/6479/
> Mike Tyson
How old is this guy? I remember him from when I was a kid.

 >>/6480/
58 Tyson vs 27 youtu.ber

 >>/6481/
Good fight, I liked the show of respect at the end. Jake Paul did really well, took some really tough hits early.

Tyson didn't have the stamina, he chose the 8 round format. 

Okay, I'm done with sports for another 20 years.

[Ashley] Sports are the poison pill for Bear, he hates them usually.

 >>/6486/
stamina is a bitch at advanced age. still sucks to lose to some youtuber who just started boxing a few years ago. didnt see it and know nothing bout boxing so I cant say more about it.