workout day

was too easy. moving up to heavier weight next time

Shoulder pain 🤝 Pressing 3 days a week

i need some motivation

i had a good run from last sept to dec but then i got covid and haven't been back at it since

Motivation comes and goes just go to the gym

Bench feeling solid today

hit 185x5bench finally and 285x5 squat
225 bench and 315 squat here I come

Innnn

My squat is so behind since I sprained my knee

No AC in my gym. My shirt turns into a soaked rag by the end of my workout

If I hit 4 reps on 200lbs for bench should I be able to do 1 rep max of 225

Not necessarily. Depends on the person and how efficient they are at heavy singles / doubles.

so i’m underweight and tryna commit to a diet plan rn

i saw a youtube vid where a trainer recommended that you should take your body weight and multiply it by 15 or 18, this is supposed to give you a relatively accurate number that puts you in a caloric surplus

so i’m 122 rn and the number of cals per day i should be aiming for is 2,196. does this sound accurate to y’all ?

For my progressive overload I try to do more reps of 85% of max instead of maxing out to progress

how much u weigh ?

Yeah, what I really meant to say is you won’t know until you find a deload week or downtime to actually test it.

For bench, estimates have always been under for me.

I struggled to do 215 for 2 today by virtue of it being end of a block for me but I tested my 1rm 4 weeks ago for bench and it was 240lbs, and I’m sure now if I’m just testing I could do more. So largely a function of program/training/recovery.

On the flip side I deadlift under what estimates would say

isn’t protein shakes an easy way to fill extra calories ? i was gonna follow a plan that had a 1500 calorie shake and then fill the remaining calories with actual meals

ya but imo 3 shakes is crazy you can eat that much cals an more if you want but me personally if i had 3 shakes my stomach would be all f***ed up an id be in the washroom, if you want to eat alot to gain weight or w.e eat small amounts like every 3 hours like pnb sandwiches almonds nuts etc

imo prs are a waste of time in the gym unless your only pushing 4 that like doing 1 rep max is a waste imo

we had a year an a half lockdown in canada no gyms so what i did i bought weights an did it at home plus i got covid to in feb which got me down to when i got it but that did not stop me i still pushed myself and continued you can do it

also about cretin i seen a video that on off days you dont need to take the full amount as long as you take 0.3 its fine

Agreed

this was most I benched idk if i should de load now my left shoulder is devastated

I think you’re supposed to take the same amount every day.
The idea is that you’re keeping your muscles saturated with a larger reserve store of creatine; and if you’re taking days off of it, you might slow that down.

In the long run I’d imagine taking it maybe 5 out of 7 days wouldn’t be so bad. It’d just take a little longer to reach optimum creatine saturation.

But it’s not so expensive nor harmful a supplement where you’d need to not dose everyday. I read a safe daily dose can measure up to 10g for some people

the one i take is is this

efxsports.com/product/kre-alkalyn-efx-capsules

its 4 a day 0.5 so friday i only took 2 usually thats the amount i take during days off

Personally I’d take powdered creatine that you can measure yourself.

I’m not knowledgable on the type of creatine they’ve used in this supplement. I just know of standard creatine monohydrate. Not sure if maybe this one you linked was suggested by a doctor.
They added food colouring and maltodextrin to it which is completely unnecessary.

I wouldn’t take this.

You might even wanna experiment with creatine doses which is harder with this. I read 0.1 x your body weight in kg is an ideal dose.