Feelin lazy Iayun down but I’ve watched some YouTube vids and now I wanna get it in

This fella big as heck

Tried to run but my knee still too messed up

you f***ers better not be lazy this holiday szn even on christmas day you better put in work

Omnia Performance can send you a free programme, is more hybrid you wanna do or running-focused?

so someone said i lean to forward when i do squats and i can get back problems if i am more straight he said i can do more heavier but then i told him i dont like having the bar to up on my neck/spine area i like to have it a bit more down

thoughts on this ?

Sounds like you’re just doing low bar vs high bar. It comes down to preference tbh. I like high bar but supposedly you can lift more doing low bar anyway so if that’s what you prefer there’s no reason to change. Whoever told you that probably doesn’t know about low bar squats

true i always prefer low bar i don't like having the bar to up on my neck plus i always use a bar that has a grip in the middle because some of the bars don't have them and if you squat that s*** can slip very easily

chest day and did cardio so if i eat something bad i wont feel bad about myself

Christmas morning gym sesh hits different

Shoulders by far

alright hip is doing better not lifting as much back to muay thai

fam i’m not even hitting legs and the doms I’m getting is crazy 💀💀💀💀 might up my electrolyte intake but this is so painful 😣

muscle growth is signal dependent and the signal is the strongest when you training to/close to failure

you need to find a way to standardise your process so you can track progression - the easiest way is to really dial in your technique on moments. once you have that down pat, you can start implementing progression (progressive overload) by either, adding weight per week, adding a rep, adding a set or even reducing the rest time in between your set - basically anything that means you've got better at moving the weight

that's just the training part, ill go into the diet part if you want me to

the more consistently hit the muscle, the less doms you will feel

Yeah I get that but atm I’m not even hitting legs. I think my deficit and lack of salt might be the issue.

Took a two week break and dropping fat like crazy. I might’ve been overtraining 😭 haven’t had a break like this since March

Strength loss from being sick WOAT

LORD I AM BACK

SIX PACK BY MARCH 2nd.

i got a 6 pack and adonis belt in like 10 weeks for a shirtless scene in a play if you want the diet i got you

f*** it, hml bruv

post it

@Impossible @Rampage_Adam

immediately cut out any sugar in your diet, all my tea and coffee was no coffee and no sugar during this era. prior to doing this i was lifting weights 2x/week and muay thai 3x/week and i changed to lifting 5x/week and i just did like 300 push ups a day during work like send an email do a bunch of push ups, warm up some water for tea do a bunch of push ups, go to the bathroom do push ups, etc. cut out all alcohol and get 8 hours of sleep every night, it’s tough but it’s what i did, i drink and get no sleep now but for this i did it.

5’11 135 pounds at the time i was eating every single day:

no breakfast

lunch:
4 eggs sunny side up

mid afternoon:
2 cans of sardines

after work pre workout:
collagen protein powder and beet powder mixed into small bowl of greek yogurt

post workout/dinner:
whey protein with green powder
chicken breast or steak and spinach

drink a gallon of water daily and mix in some electrolytes at some point and immediately cut anything out of your diet that bloats you. of course if it’s a birthday eat the cake, enjoy dinner, etc life isn’t that serious

lifts:
basically did this with an ab set and about 15 minutes of intense stairmaster at the end of every workout. on whats supposed to be a rest day i did a lot stretching defrancostraining.com/westside-for-skinny-bastards-part3

you at e no carbs damn i sorta do this now already but in your diet you eat no carbs icant do this as a type 1 diabetic

School id still worked at the gym even tho I graduated

And it was empty cause of winter break