dave east did one kevin gates and i think freddie gibbs

deadlifts and back stuff today

Sheesh, man. I just got back in the gym a few weeks ago after many months of absence and my appetite went up like crazy. I'M HUNGRY!

Gained 90lbs in 1.5 years after moving, giving up routines/lifestyle that kept me shredded around 12 percent perpetually in my late 20s.

Today I’ve officially lost it all and back to 6’1 178lbs. Probably landing moreso around 14-15 percent now but I’m fine with that. Going to build back up to 200 in the next year+. Never again.

Happy lifting

I took the shoulder strap off my bag and just carry around like a duffle now and whenever I grab it and walk away from a piece of equipment I feel just like bron in this

I did zercher squats last night and I might've found the squat pattern for me. I injured my lower back years ago on front squats and ever since then it flares up when things like leg press, normal barbell squats or even smith machine squats get heavy. My gym has a belt squat and a pendulum squat but the pendulum broke on me mid use like a year and so I'm not touching it again and once I get above 500lbs on the belt squat it starts to get pretty uncomfortable even though I have a really nice padded belt. I didn't go that heavy but with the zerchers I was able to get really deep and felt nothing in my lower back and no pain in my knees which I sometimes feel with belt squats

what is zercher squat

Instead of putting the bar on your back you hold it in the crooks of your elbows. It’s sorta uncomfortable so you gotta use lighter weight and build up some tolerance but otherwise it feels great

these feel amazing on your quads

Bicep curls…. Not using momentum to move them…. Is a meme right?

@whoababy26 Ultimately went with Versa even though they cost waaay more.

Great so far...

What does "to failure" look like to yall?

I think I be bullshitting but I can't tell honestly...

there is nothing wrong with using momentum to do a bicep curl. your bicep doesn’t all of a sudden disengage cause you decide to slightly swing lmfao. Internet just following trends

Failure to me is that last rep basically being a struggle rep, but I have pushed the weight as high as I can or I’ve done enough proper reps at a challenging enough weight to where I can literally feel my muscle “failing” as I try another

what this looks like is if I’m doing preacher curls on a machine, I’ll start light with a 45. I’ll do a set of these without even counting, literally just focusing on form and full range of motion until my arms finally give up. I’ll superset these with hammer curls at 45 and for these after 5-6 reps I stop counting and just go until my arms can’t move up.

Now I go back to preacher curl and add a 25 to make it 70. Now I do another set at the heavier weight which I can probably only get 6 reps, but those last 2 reps are damn near failing and I’m basically cheating the weight up. Boom, back to hammer curls, same method, get those 5-6 reps and keep going until arms fail.

Same mindset can be applied to your other lifts where the goal is to really push the weight in a certain motion and when you get to that point where you feel your momentum slowing down, now is when you need to push through even harder. many times this might require you to forget about your rep ranges and instead just listen to your body to get to that true feeling of failure at a certain weight

it physically hurts and my range of motion is literally like 2 inches no bullshit

Yo omg lol

Thank you sm

And what's y'all supplement + protein stack?

no supplements

real protein mostly from food

I don't eat enough to get it from whole foods.

Props to you...

Also, how yall log/track your workouts?

I use an app called Hevy for visual reports and a notebook for raw thoughts at the time. I got this idea from the high jumper Nicola McDermott. What’s working for you?

I'm just using the notes app.

lol I swear I be bullshiting logging sometimes...