ricka1962 Member

Labyrinth Big Fish Slapshot

That’s the spirit!

I still can’t figure out what Hashtags are for or how to use them. 😐

It will be our year by The Zombies. Foo Fighters do a great version, but Brick from "The Middle" nailed it.https://youtube.com/watch?v=ElgTRynIcBg

Back and biceps. Yippee

If your gym has one try starting on a Smith Machine. It's a bar bell but usually counter weighted by 20lbs or more is self spotting and runs on guide rods so the starting weight is less than the 45 lb bar weight. While not the same as a bar bell it'll also help get the "feel" of the movements.

Keto is good if you can handle the fat and protein. Also, once you've hit your desired goal, you can increase your carbs a bit which changes up the diet. You then go from a keto diet to a low-carb diet. You're not in ketosis anymore, but the lower carbs keeps you from putting weight back on. I've done low-carb for close to…

I caught a few of those videos from Dr. Mike. They are really helpful!

I think if you just round out your compound moves with unilateral moves you'll see some progress with balance. But as others have said, 1 year of muscle gains isn't a whole lot. Good news is there is more to come. So just making some adjustments is more in-line than avoiding the big lifts all together.

Ditto!

Keep an eye out on the overall trend of weight gain/bf over a few months, not just one or two data points. I'm trying to recomp, and some months on a cal deficit I may say increase in BF% only to see it change around after awhile. I also tend to measure by looking in the mirror and taking measurements of waist, arms,…

I don't think you need any specific time between exercises. When you're ready to go, then go for it. I try to keep any rest to know more than 2 minutes. However my inter-rep rest is usually shorter (30-90 sec) depending on if I'm going heavy or lighter with higher volume.

I don't follow a specific program. Nothing wrong with following a program I just basically set my own. I tend to rest between 30-90 seconds depending on whether I'm lifting heavy (6 reps or less) or light (12 reps or more). Heavy sets I rest 90, light I rest 30. No hard and fast rule BTW. I find the shorter rests keeps me…

Nothing wrong with waiting 90 seconds, but if you're ready to go sooner, why wait? Take a 60 second rest, or even a 30 sec rest. Then see how you feel after the next set? Personally, I find the shorter rest sets get more intense for me. Still get hypertrophy too. The key is (for me) is to maintain the same volume for time…

Really nice job!!! Great dedication!

Agreed. If you are not competing then sitting or standing won't make much of a difference. Standing does rely on core more than sitting but you can make up for that on other lifts.

I've been training in my own home gym for the past 10 years. Before that it was 10 years @ Planet Fitness which was OK. Would've been better if it were closer to my house but it's a half hour drive each way. Personally prefer the home gym over public. Fortunate enough to have a 24X24+ gym above my garage that I recently…

Yes its possible. You could drop a 1/2 percentage point in a month if you are in a slight deficit and getting enough protein (1g/1lb lean body weight) to retain muscle.

Sounds like you may have just hit a plateu which can often happen. I've hit plateus when trying to loose body weight. Sometimes for 3-4 weeks at a time. In these cases I may even see slight gains over the course of a few days when I thought I was really strict on diet and excersice, then all of a sudden, boom, I'll drop…

I'm probably stating this incorrectly but hopefully you get the point. AS I understand it, when you consume Alchohol your body stops digesting anything else (carbs/fat/protein) and prioritizes the alcohol first. Based on you you listen too it could do this for 6 hours -48 hours depending on how much alcohol you consumed.…

Think of this app as a guide not a rule. So if you aren't gaining at the suggested caloric intake, up it a bit at a time until you do. Same if you trying to loose at some point. No one will be mad :smile:

It's likely as others said. Water retention from lifting. I've seen that at times myself. I am low carb/keto guy as well been doing it for 19 years now. It's no big deal to pass on the potato. You can recover very easily without the carbs. I do it all the time. Keep plugging away, if you are really working in a caloric…

I have trouble hitting my protien goal while trying not to go over in total calories or carbs (I do really low carb). If you're looking for tips/tricks I keep a carton of egg whites in my fridge and add them to my shelled eggs (with yolks) or protien shake. 6 table spoons gets you an extra 50 calories with another 10 grams…

The yolk only has less than a carb. So it’s fine. You can also break he fast it’s apple cider vinegar. Followed by a cup of beef bone broth. Low cal to get you going. I typically will eat first real meal about a half to an hour after that.

My goal is to put on more muscle with less body fat percentage than I had last year. Not into bulking/cutting, try to stay as lean as I can year round with some small fluctuations over the course of the year.

Getting into Ketosis is supposed to increase your mental clarity and give you a boost in energy. I've done low-carb/keto for years (close to 20). Initially to loose weight but it just as an eating choice. I feel better with less carbs and find it easier to stick to. The trick is getting and staying in ketosis. Which means…

Like others said, results may vary based on what you are trying to accomplish. But with that being said, when I start to incorporate something different/new (exercise, routine, diet) it's usually 3-4 weeks before I notice changes, and 6-12 weeks before others would notice. Not a hard rule, but helps keep my expectations in…

Lat pull overs, dumbbell kick backs for triceps, GHRs, Land Mine Viking press, leg press on smith machine, good ole dumbbell hammer curls, dumbbell tricep extensions on the floor. Nobody notices since I have my own gym at home.

I started taking creatine daily 8 weeks ago. It took about 1.5-2 weeks when I noticed difference in body comp as well as strength. Most my lifts improved by roughly 10%. I'm doing 5g daily of basic creatine monohydrate. I like it and plan to stay on it and not cycle it. Also take protein powder sporadically, when I want to…