now i have a few options to make coconut milk tart.
lemon juice, lemon zest or vinegar

false alarm. the digestive issues came from lying down after breakfast. nothing do with what i was eating 💀
now i just gotta sit up right lmao

lol wut?? is that actually real

yeah its acid reflux apparently

damn interesting. maybe you need to dk esophagus reps to get less acid

Going to absolutely murder my chest after work

215 behind the neck lat ulldown is some serious strength tho lol

final day of physical therapy was today and she worked me hard af I'm straight exhausted

almost passed out in the sauna after

i heard this is bad to do because it f***s with your rotator cuff

I got recommended this for external rotators + delts from my physical therapy/recovery guy.

youtube.com/watch?v=FfDy-4HN_PU

Have been doing these at home since and they are honestly amazing. I do them with relatively low weights as part of my home workout (2.5kg each side) due to only those being available to me in plate form but will try to move up to 5kg when I'm in the gym

I have not done legs in a year

I used to do push pull legs twice a week but because of my job now I only have 4 days to lift so i do push pull twice a week

it depends how close he was. Its always awkward failing a set though because people definitely judge but do you and dont harm others.

Lowkey i'm hesitant to solo up my bench because of this (I dont do 1rm but 5x5). Theres a way to do bench to be able to solo do it and even if you fail you dont injure yourself but it requires you to wiggle the weights off on the sides sometimes and people look all weird at you

Does anyone currently do a 4 day split and have a good video or article related to it?

I want to switch to 4 day probably PHUL but struggling to find same amount of resources compared to 3 day full body or 6 day PPL split

Naah depends on your ositioning

I find the front to be much more detrimental especially with higher weights

You did nothing wrong

It’s a gym not a library. You did what every decent human being should do in that situation which is apologizing

He can take it or make his own garage gym

still havent gained my full strength back in almost 3 weeks

The roll of shame is part of the game lol

you did the right thing, hope he gets over it lmao. I hate people who are still mad if someone genuinely apologises.

bro

upper lower is your best bet if you can only do 4 days

@Changeofheart this is what u should be doing with 4 days too, not ppl minus the l

Absolutely crushed it in the gym today. OHP deadlift and back rows. Felt good but I need to figure in my calves somewhere cus I have the worst genetic calves of all time

went for my first longer bicycle ride since the crash
feeling sore in unexpected places lol like the back of my neck and upper back
not used to the cycling posture I guess
but with nose breathing I was able to zoom and keep my hr low