#weightlifting log

[swole-beard]

Good session today. Bench press is starting to get hard again so my recovery is going well.

[spiritsong]

EDIT: I added a reblog breaking down the various details of the two rooms and why I think they belong to their respective companions!

this is davrin's room :)

this one below is taash's room! it's not giving sunrise view! it's giving bowels of the earth!

[sunsparks6]

Chicken Breast,Pepper Rice & Roasted Sweet Potato With A Side Salad.

[meticulous-tendencies]

it ain’t much, but it’s honest work

[i35e]

yesterday~

black sesame latte w/ soy milk AND black sesame mochi (2)

iced latte w/ pistachio milk

protein bar (1)

lentil and cucumber curry w/ fresh herbs, yogurt sauce, and whole wheat naan (1)

homemade pho w/ wide vermicelli noodles, enoki, shiitake

various tea (2)

other half of kombucha

baby food puree (1)

gouda (2 oz) and another naan (of the whole wheat variety)

day before~

baby food puree (1)

protein bar (2)

half a bottle of kombucha

black sesame mochi (2)

????

i saccambe to the treacherous german dark chocolate wafers at work today, and i'm left with the very plebien quinoa/couscous/pumpkin seed grain bowl with a single plant-based italian sausage as a dessert (w/ oolong tea). yippee

[earthnashes]

Woah you look so cool! Do you have any tips on weightlifting?

Why thank you! ;w; As for tips for weightlifting?

Hmm. I'm gonna limit myself to 5 just so I don't yammer your ears off! So my top three tips for weightlifting:

-Focus on form over heavy weights. It's true you gotta lift heavy to get stronger, but having good form is what's gonna allow you to lift heavy with max efficiency WITHOUT hurting yourself. Ego-lifting is the quickest way to destroying your gains. Do what you can, and not what you think you should.

-Establish a routine. This is easily the biggest gamechanger for me: I stopped guessing and winging it. I recommend choosing a workout split of your liking (example: Fullbody, PPL, Upper/Lower), the number of days you're going (and what those days are), choosing your workouts for each day beforehand, and keeping a lil log book so you can keep track of your sets, reps, and weights you used during each workout. Stick to that training block for at least 5-8 weeks and see how it works for you.

-Don't forget to REST. Your muscles don't build when you're at the gym, they build when you rest. You need to allow adequate time for rest, which includes managing stress levels and getting enough sleep every night. You gotta allow yourself some reprieve, so don't be afraid to allow it.

-Time your rest intervals after each set. Instead of just going about your time, give yourself a timer for your lifts so you can be more efficient. Gym is great, but you don't wanna be in there all day! Rest as long as you need to, but a rough baseline of times are as follows:

For isolated lifts (ex: Bicep curls, leg extensions): 1-2 minutes

Compound lifts (ex: Bench, Squat, Deadlift): 3-5 minutes

and finally:

-Lift close to failure. And I mean legitimate failure. Not when the discomfort (not pain, discomfort. If you feel pain, stop) kicks in, I mean you can't physically lift the weight sort of failure. Don't do it all the time; you can get good gains from lifting 2-3 reps in the tank, but in order to know that, you gotta lift hard to know where your true failure is. Ask for a spot for when you wanna try your limits for safety, but if you don't want to do that, a good baseline is this: if you aren't making a stupid face, or involuntarily grunting, or thinking in your head "BRUHHHHHHHH" you probably aren't lifting heavy enough. If your reps look exactly the same throughout all three sets without slowing down once, you probably aren't lifting heavy enough. I will reiterate to first get your form down pat before doing this, but once you're comfortable in the lift? It's game time.

------

I hope this helps some! Get them gains, bro >:)

[jager-bruder]

Maybe it's just my job breaking me down, but I'm definitely utilizing spreadsheets and trackers to my advantage in life these days.

For example counting calories and macros has actually made huge gains for me in body fat% loss and in the ability to move weights. I also track and log workouts, before I had a general idea of muscles I had hit but I'm definitely improving quicker than I have in the past.

All this being said I've never actually "tried" to do any of this. Just enjoyed the hobby of weightlifting and avoided eating "unhealthy" but obviously it's been portion size that are my problem since I gained a lot of weight once I got an office job lmao

[transgymbro]

Do you have any advice for generally unathletic guys who would like to start working out?

Okay so biggest thing is that you need to build yourself up gradually. You're not going to start off lifting 30 lbs in each hand, maybe not even 20, and that's okay! Everyone starts somewhere! But you really don't want to increase the difficulty too fast, or else you may injure yourself. This is especially true with weightlifting but applies to other athletic activities too. For me, I like to make sure I can do 15 reps on a weight, and then I'll increment by 5 lbs.

Also, make sure you're doing whatever exercise you choose correctly. Again this doesn't apply to just weightlifting. At best, it's too easy and you're not getting what you need out of your exercise. At worst, you could seriously injure yourself. There are plenty of YouTube tutorials that will show you what to do, but I also advice getting a trainer or a more experienced friend who can show you in person and correct you in real time if possible.

Oh yeah, choosing an exercise. You need to make sure you're doing something you enjoy. Whatever your goals are, they're going to take awhile to see results, so you need to do something you at least somewhat want to do every single day (or multiple times a week). You won't reach your goals without consistency. For me it was weightlifting, but that might not be the case for you.

When you're working out, it is more important than EVER to make sure you're getting enough water and sleep. You're sweating a lot and using a lot of energy when you work out. So you need to be drinking at MINIMUM half a gallon/64 fl oz of water PER DAY, and do the best you can to get 8 hours of sleep. Oh, and don't forget to take rest days to help your body recover. I advise working out 3 times per week, with rest days in between, but you can adjust this to whatever fits your schedule.

Super important: what you eat. ESPECIALLY if your goals involve shaping your body to be a certain way. In that case 80% is diet, 20% is exercise. You need lots of (lean) protein to build muscle. Carbs for energy, but you may want to cut back on these if you're trying to lose fat, but they are good for immediately after your workout. The amount of calories you will need will depend on your goal, but one of the biggest mistakes people make is eating too FEW calories. Do NOT starve yourself, which means do not eat any less than 1000 - 1200 calories. DO eat more, especially if you're bulking (focusing on muscle gain and some fat gain). You don't need to be super anal about logging your calories/macros like I am (ESPECIALLY if you have an eating disorder. In that case, do what is best for your health and ignore whatever is here), but overall these are good guidelines. If you really do want to log your food and you know you can do so in a healthy way, MyFitnessPal is what I use (though I have the premium version which has some exclusive features).

This is long as shit so I bolded the main takeaways, feel free to let me know if you have any further questions

[zorilleerrant]

Alright. Okay. Imagine that you're using a workout app. It logs how much weight you're lifting per day. A lot of your friends use this app; a lot of people generally use this app. It's fun.

Now some people have started getting mad about this whole Lift For Hire business where people hire people to lift weights for them. It's not about the app, of course, it's just a general thing in the entire weightlifting community.

Now, of course, most people aren't doing this. A couple people have hired this team in order to boost stats and talk about how great they are and claimed to be fitfluencers, but most people don't listen to them. More people are hiring them to lift weights just because they think it's sexy to watch, and there are of course arguments about union protections to be made, but even so, it's not that many people doing this altogether.

Then people on the app start screaming about how people might start paying the Lift For Hire people in order to fake their data. And longtime users are saying, well, why would you do that? You could just put in random numbers and claim that's what you did. There's nothing recording you or anything. In fact, there's a long history of how to fake workouts and put in numbers than inflate what you're doing to make you look good.

But people won't stop making this the entire conversation, getting in the way of anyone's training regimen or even the social conversations they have on the app. So the app says, fuck it, that's allowed now, so everyone can finally shut up.

And then everyone claims that the app is trying to force you not to do your workouts and pay other people to do them instead, causing a breakdown in the entire weightlifting community.

[swole-beard]

Bit wobbly on a rep or two but otherwise these 225 lbs are moving easier nowadays!

[cator99]

woah ur selfies….how did u get into lifting/what routine to get those gains?

My beloved friends have time and time again threatened to put me in a burlap sack filled with rocks and toss me into lake michigan - my only hope was to become as large as humanly possible as to avoid fitting in such a small sack, or strong enough to simply break my way out, if they manage to find a large enough sack. On the rare occasions where they felt it necessary for their threats to escalate into action, their plans have been mostly diverted by the precautions I've taken by getting into weightlifting, however, sometimes when I least suspect it, they still try to snatch me up- leaving a trail of protein bars that leads directly into a gigantic suitcase thats springloaded to respond to my weight and will snap shut upon sensing me having climbed inside. Well. Sometimes I let them do it, not only because I pity their feeble size, but because their efforts mean so much to me. They OH MY GOD my housemate will not shut up and let me finish this he keeps walking in and guffawing about some bullshit he has seen on reddit, "ohhh isnt it just absurd? Arent people annoying? What is the world cominggg tooooouhhh" LOG OFF Idiot the world is full of splendor and love. If you are looking. Are you looking? Start looking. I've found it. In my free time, I practice ripping open increasingly tough fabrics and burlap sacks. I pry open polyurethane glue sealed suitcases with my bare hands from the inside. Because I believe in the power of love. If they toss me in that lake I will not only make my way out but come back grinning and exclaiming yippee that was so much fun lets do it again ! :)

[meticulous-tendencies]

back on my shit let’s goooooooo

[jak-ey]

any headcannons for jake when going on our first date😭💗I also wanna make out with him while I cup his face

Omgg Jakey on the first date 🥹

let’s say you started dating not so long ago

one day he comes up to you and tells you that he saw that some new fast food restaurant opened and how it would be nice to go there

he would enter that restaurant like he entered a museum or smth 😂

“Oh wow y/n look at that! It looks so delicious”

his puppy eyes while picking what to order (🥲)

you both picked the same thing to eat cause yk, couple goals

I feel like he would often get too excited about the food (that EN log where he went to eat meat after trying wines 🥺)

he loves to hold hands sm

I feel like he would like to swing your hands while you’re holding hands and walking

*that scene from Weightlifting fairy Kim Bok Joo where they’re running down the road in jackets and kissing* 🤧

If you’re both sitting somewhere, (a bench for example) would sit while facing you

Wouldn’t take his eyes of you

“You’re so beautiful love, yk that ?”

But he actually prefers that you’re sitting on his lap cause he want to be closer to you

Would lay his head on your chest and hug your waist

He loves to kiss your forehead occasionally while hugging you

I can see him jumping on the bed that you’re both sharing after you come home and just lay there for a while (yk that one video where he jumped on the couch ? 🤧)

You sometimes think he’s acting like a 3-year old but honestly, can you be mad at him ? No, nobody can 🫶

About making out with him while cupping his face jdndnd

At first he would get shy when you kiss him

He would smile (myb even giggle a bit) in between the kiss T o T ✨

But when you pull him back and start kissing him more passionatelly -

No more shy, giggly Jakey 👋

I feel like he would like to take the lead instead after few moments

And then we’re coming to the SFW line and stepping into the NSFW 🙃

I feel like this came out kinda messy but, I hope you like it anon 🥲💕

[echoversit]

Vers' Health Journal Day 1

I am gonna see if I can train myself into any kind of media consistency by logging my efforts at getting Super Fit and Comfortable with my body every day!

Goals I'm trying to meet:

Workout 2x a day as much as I can; weightlifting in the morning and a short abs/full body circuit workout and cardio in the evening

Intuitive Eating (I'll include pictures of whatever meals I remember to photograph each day)

Try to stop eating after 7pm or so, and begin eating the next day around 6:30am. This will help me get my circadian rhythm back on track.

Build enough muscle to carry my own bodyweight

Getting visibly toned is the last on my priority list; It would be nice but I'm trying not to focus on it too much

Day 1: We're starting off strong because I am at home for Easter break, so I currently don't have access to a gym. However, this is my first day of intuitive eating! I had a leftover greek goddess salad from panera and some homemade bread for my first meal, and then a few hours later I got hungry again and had some prunes and half a bagel (and then went back and got the other half)

Rating Floor Workout Tiktoks/Reels/Pins

Since I'm home, I've decided to take this time and find a new floor workout before I head back to college from all the ones social media keeps recommending me, so I'm going to write up how it went for me and notes I had here.

The first one is a workout targeting obliques by j.workouts on tiktok. It's about 15 minutes altogether, including side crunches, knee to elbows, russian twists, plank knee in twist, plank rotations, plank knee ins, bicycles, and heel touches. Keep in mind I'm probably intermediate in core strength.

Coordination: I found a few of these hard to figure out and make sure I was using the muscles I was supposed to, mostly the bicycle variation and knee-elbow crunches.

Difficulty: Once I figured out once the movements were, I did feel that I was working out my obliques pretty well, but I didn't feel a huge burn at any point in the workout. That said, it did get me sweating, so kudos for that!

Favorite exercise: I liked the plank rotations best- I could definitely feel the muscles being worked, and keeping myself stabilized was a good challenge, and my shoulders also felt the burn while I was moving.

Least favorite exercise: This is a me thing, but I just hate russian twists. They're so effective! And I do not like them.

Rating: 3.5/5. I think if I was a beginner the coordination still would've posed a challenge, but if you can get all of the exercises down all of the exercises work the muscle effectively! I also think the order they put the exercises in was decent for a beginner; start off moderate, work your way up, then cool off with the heel touches at the end of each set.

Alright if you read this far down, I appreciate it haha!

I'm gonna go on a walk now

[growingthing]

‿︵‿︵‿︵‿︵‿︵‿‿︵‿︵‿︵‿︵‿︵

doing my second 5 day fast currently with a couple of mutuals (<3) right now since the last one was so successful for me. i’m really excited to see results and take progress pictures, but for right now i’m just going to log my progress incrementally :)

‿︵‿︵‿︵‿︵‿︵‿‿︵‿︵‿︵‿︵‿︵

start: 62.8

hour 48/120

current: 61.3

I feel incredibly contented so far! No hunger pangs, no headaches, no adverse side effects as of yet except for a bit of brain fog. It’s funny—in the past i’ve had trouble with refusing food, especially sweets, but as soon as i start a fast and get past the first 12 hours, all of that goes away. It’s a mindset thing. As soon as i deliberately choose to go into fasting mode, all of it becomes so much easier. I’ve said this in another post, but i’ve never done more than three days of fasting before. I just never thought i could. I know i can, now. When my schedule allows it, I want to attempt 168 hours :)

I’ve been exercising through this whole process so as to avoid losing muscle mass as much as possible, so, for the first day, i did my (now) usual 10k steps, and then did weightlifting. For day two, i went swimming, and oh my god. Treading water is one of the most difficult things i’ve ever done. I only did thirty minutes, which supposedly burns around 300cals, and jesus. It feels like it. I’m still sore now lmao. I’m not sure what i’ll be doing later today to exercise, but i’ll figure it out. It’s still early :)

༺ ৎ୭ ༻

[chuubykate24]

did you ever used to workout in that sweatshirt?

and do u ever feel out of shape

I used to weightlift💪🏻 and log 16,000 steps daily at Sports Authority in that sweatshirt😅

I feel out of shape everyday

Even right now I’m sitting on the floor low key out of breath from cleaning my room for an hour

-I wasn’t even moving all that fast