I started using the rower we have at home did 4.5km in around 20mins

i used to flat bench twice a week on an actual program and my bench stagnated hard af

i'm not even running a program rn, just doing PPL, flat benching once a week, doing heavy singles and my bench lowkey has exploded lmao

honestly might be because i can actually focus on hypertrophying my chest now

Isn't that guy also known for using steroids too? lol

He does have some great workout suggestions tho

Because I went on a date I barely touched macros man... smh

Going to pig out tommow

Hey at least you enjoyed the date....I guess

I've started going to the gym 2 times a week in 45 minute sessions and i've been feeling improvements even though i've only gone 3 times. I had like no fitness before this i'm still really skinny and weak but we'll see how i go

It was supposed to be macros before hoes bro smh

The date was amazing

You need to eat, a lot. I try to get in 4000 calories a day

A day never hurts b

Real talk though i feel like going on dates again, haven’t done it in a minute

3 plates is big boy s***. Not many people can do that

Yeah i'm not eating enough rn

Threads thoughts on body recomposition? Reading about it now and it seems interesting but I’m not sure if that sounds realistic? From my understanding it’s saying you can bulk/cut at the same time?

obviously very difficult to try and accomplish

feel like most of the time you'll probably do it on accident

Maybe the other accessories you’re doing have good carry over. I used to do a 3 day a week with an alternating A and B workout(B had bench) and my bench would plateau quickly. Weighted pushups are also definitely helping as well as my OHP exploding

He probably is on TRT but I doubt he’s on any harsh steroids. I think he knows his s*** especially when it comes to conditioning, he is a damn professional athlete conditioning expert after all. But his advice on bodybuilding/ lifting to look good is pretty weak.

Eh 3 plates is impressive but not elite for my bodyweight(190 lbs). Strengthlevel.com has it at 86 percentile. My squat and deadlift are already close to that percentile(upper advanced not quite elite) so my bench is lagging if anything.
Andmy one rep is already 285

Most feasible if you’re a newbie(first 2 or 3 years lifting). You still have so much upside in terms of muscle development and if you have any bit of excess bodyfat(above 13%ish bodyfat) you should be able to maintain a caloric-deficit while gaining muscle mass without losing too much intensity during workouts. Problem when you’re too lean is your body is already so deprived of energy that you need those extra cals to keep intensity up and therefore build muscle.

My first year working out I was mostly in a caloric deficit and gained close to 15+ lbs of muscle. Legit got visibly leaner but the scale went up. I was prolly 18% bodyfat and ended around 15/16.

Watch VitruvianPhysique on YouTube he has a good video on this

Bet

Edit: Just watched it and that was extremely helpful

did them today they're great

Keep grindin. You’ll be hitting it for reps before you know it

Man, I am super wore out from not getting enough calories.

Like it's extremely difficult for me to walk up the stairs in the ship.

Going to stuff myself next time

This thread so wholesome

S*** effects you so much, I thought I was good at 2600 just a couple weeks ago turns out I need closer to 3000 to make some real progress

Facts. 💯