Dark_Knight Posted November 13, 2020 Share Posted November 13, 2020 Gyms are closing in Ohio in a week. Gonna take a big hit when they do. Hoping to find someone with a home set up I can exploit during lockdown pt.2 . Do not want to resort to strictly calisthenics. Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted November 13, 2020 Author Share Posted November 13, 2020 I am lucky enough to have a pretty decent gym at work that is not open to the public....although it was closed for several months at one point due to pandemic. @Dark_Knight any home set up? I have power block dumbbells and a flat bench. There has been a weight shortage here in CA and a bunch of people online trying to sell at super inflated prices....fuckers. Quote Link to comment Share on other sites More sharing options...
Dark_Knight Posted November 13, 2020 Share Posted November 13, 2020 21 minutes ago, fat ralphy said: I am lucky enough to have a pretty decent gym at work that is not open to the public....although it was closed for several months at one point due to pandemic. @Dark_Knight any home set up? I have power block dumbbells and a flat bench. There has been a weight shortage here in CA and a bunch of people online trying to sell at super inflated prices....fuckers. i have a dip bar. Few dumb bell sets. Resistance bands. One of those door pull up bars. But that’s About it. May invest in a bench or a squat rack if I can find one at a decent price. Ive been going to the gym for about 2 hrs a day and working in cycling or running everyday along with it. Feeling pretty damn good and seeing results so I’m extra worried that winter and lock down as a combo might ruin progress. I can force a home work out, but mentally, I like going to a gym. It’s harder to get motivated in the place I relax. 1 Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted November 13, 2020 Author Share Posted November 13, 2020 Yeah dude - my best friend was dying of cancer end of 2019 and into early 2020. Physically going into the gym really helped me in a difficult time - work out, stress relief, cardio, get the endorphins and serotonin up. Crucial. Not to mention eye candy and the sauna. Those were good perks too. 1 Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted December 5, 2020 Author Share Posted December 5, 2020 Crushed an hour of cardio everyday in November - going to keep the momentum and just continue to get an hour in everyday. No more gym in my area, so I will make an effort to lift consistently at home. Dropped some weight last month but it was less than I expected - I will continue to clean up my diet and fast regularly. 1 1 Quote Link to comment Share on other sites More sharing options...
Dark_Knight Posted December 5, 2020 Share Posted December 5, 2020 Luckily our gyms are still open (for now) Whats your diet like? The hardest part for me is to eat enough. I do a lot of Greek yogurt to supplement between meals. I’ve been focusing a lot on squats and legs in general. I have long legs, so it’s the hardest part of my body to add size to. 10x10 of 225 is my usual goal. Twice a week. I like to do pause reps of 135 after to add explosiveness. I’ll do leg extensions and light presses along side to burn out. I’ve noticed some significant size over the last month. Hoping the gym will stay open so I can continue. Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted December 5, 2020 Author Share Posted December 5, 2020 My diet is decent. I do eat crap from time to time - I have fasted between 13 to 18 hours every day since June. Allows me some cheating here and there but I pretty much focus on being reasonable/realistic ie. i fuck with pizza, donuts on occasion etc I don’t really need to bulk - I am 6’4” 270lbs right now. I have never been sloppy overweight but I have also never been in great shape. Once I amassed weight from alcohol, it was hard to lose. Plus once I stopped drinking, the carb/sugar craving became a factor. At this point I have my flat bench and some power block dumbbells 50lb - so mostly just toning. I don’t really have a good routine. Once this shit subsides I will for sure join the gym again and get a serious regiment started. Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted December 14, 2020 Author Share Posted December 14, 2020 On 7/21/2019 at 6:12 PM, fat ralphy said: Today i weighed in at 305 lbs - my goal weight is 240lbs. Nov. 29 I was 271 lbs - weighing in monthly so i dont focus on it like a freak. Keeping up the hour of cardio daily. Lifting a few days a week and diet has been pretty good with fasting between 13-16 hours daily. 1 Quote Link to comment Share on other sites More sharing options...
Dark_Knight Posted December 29, 2020 Share Posted December 29, 2020 (edited) Hit my goal pretty early. Body dysmorphia is kicking in now. Going to try to shred as much fat as possible and try to maintain the muscle. My new goal physique by may. gym bro mode has been fully activated. Edited December 29, 2020 by Dark_Knight 1 Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted December 30, 2020 Author Share Posted December 30, 2020 Had a cold the last couple days and didn’t do my cardio - I am looking to take what I did in 2020 and improve on it majorly in 2021. Will continue to fast daily and going to tighten my diet up, thinking about shooting for my macros or just clean eating. Regaring the gym I will continue with an hour of cardio daily and I would like to lift 3 days a week. Gyms here are closed, will make due with my home dumbells and flat bench until otherwise. Once BJJ opens up again I will train 2-3 times a week. My goal is “fit at 40” - so basically 4 months to shred more weight.....would like to be 250lbs and ultimately 230lbs would be insane. Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted January 10, 2021 Author Share Posted January 10, 2021 Mild case of corona - pretty much recovered minus my sense of smell, taste isn’t 100% yet. I am going to take it easy on the work out tip for a few weeks and then ease back into it - they say ease into shit I guess to avoid any complications but I assume those are generally related to more serious cases. Regardless, probably wait a few weeks and get back into cardio incrementally. Weighed in at 259 the other day, which is basically 50lbs down in last 6 months. 1 3 Quote Link to comment Share on other sites More sharing options...
Dark_Knight Posted January 10, 2021 Share Posted January 10, 2021 10 hours ago, fat ralphy said: Mild case of corona - pretty much recovered minus my sense of smell, taste isn’t 100% yet. I am going to take it easy on the work out tip for a few weeks and then ease back into it - they say ease into shit I guess to avoid any complications but I assume those are generally related to more serious cases. Regardless, probably wait a few weeks and get back into cardio incrementally. Weighed in at 259 the other day, which is basically 50lbs down in last 6 months. Glad you’re ok. Judging from your typical regimen, I’m assuming it’ll be kind of tough to keep shredding weight during your recovery. Have you thought about doing long walks to supplement? Idk if you live in a colder climate or not. Regardless, happy to hear your case was mild. Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted January 10, 2021 Author Share Posted January 10, 2021 @Dark_Knightthanks dude...honestly, the role of fasting has been crucial. I think I will lose but it will slow without the cardio. Just a few weeks and I will get back into it slowly, funny how I can see it directly impacts my entire well being, mentally etc 2 Quote Link to comment Share on other sites More sharing options...
Dark_Knight Posted January 15, 2021 Share Posted January 15, 2021 I’ve been struggling fully developing my lats in my fine tuning phase. Always tend to just hit the top of them, which is most people’s problem when training back. It’s where the “invisible lay syndrome” walk comes from. Found this guy not too long ago.... Used this video as a loose guidance on how to work past the plateau, and I am sore as can be because of it. His videos are incredible. Scientific approach to building muscle. Anti ego lifting. Ideal for positive gains. If any oontzers need guidance into the world, he is a godsend. 2 Quote Link to comment Share on other sites More sharing options...
metronome Posted January 16, 2021 Share Posted January 16, 2021 Athlean-X’s channel is pretty good. I like his videos for core work. I don’t lift and he’s got a ton of calisthenics. Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted January 16, 2021 Author Share Posted January 16, 2021 I never lift with a general plan or purpose- other than get some lifting in..... 1 Quote Link to comment Share on other sites More sharing options...
Elena Delle Donne Posted January 29, 2021 Share Posted January 29, 2021 (edited) been trying to ride my bike even on the 25-30 degree mornings here, need the cardio for general fitness and happiness. it's worth it! Edited January 29, 2021 by Elena Delle Donne 2 Quote Link to comment Share on other sites More sharing options...
Dark_Knight Posted January 29, 2021 Share Posted January 29, 2021 4 hours ago, Elena Delle Donne said: been trying to ride my bike even on the 25-30 degree mornings here, need the cardio for general fitness and happiness. it's worth it! wish I could say the same thing. I just can’t handle winter riding. Thin air and numb face is a bad combo for me. 1 Quote Link to comment Share on other sites More sharing options...
metronome Posted January 30, 2021 Share Posted January 30, 2021 Made it below 80kg for the first time since being in high school I think. IF and cutting out a bunch of beer really did wonders for that. I can't do outdoor riding here, too much snow and no room on the roads etc. Been Zwift riding 6-7 days a week, trying to up my volume so that when the outdoor riding season hits again I'll be in good fitness. Want to see how close I can get to 10,000kms on my bike this year. 3 Quote Link to comment Share on other sites More sharing options...
Elena Delle Donne Posted January 30, 2021 Share Posted January 30, 2021 (edited) @metronome hell yeah! i hit 2000 miles last year, would love to hit even 3000 this year. Edited January 30, 2021 by Elena Delle Donne 1 Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted February 1, 2021 Author Share Posted February 1, 2021 Weighed in at 250.7 today - fasting and eating reasonably has been making the progress, haven’t worked out in a bit. 2 2 Quote Link to comment Share on other sites More sharing options...
Dark_Knight Posted February 2, 2021 Share Posted February 2, 2021 @nicklesndimesit all depends on what your goals are. If you’re trying to build solid mass, then consistency is key. If you hit plateaus, then you just gotta get creative and switch it up so you hit your muscles in different ways. Arnold broke it down pretty good here If you jump back in now, you’ll feel and see a lot of “amateur gains” right off the bat. But the key is building after that size settles in. Just takes time effort and consistency. Diet too. Making sure you have enough fuel to feed your muscles so you get the most out of each work out. Also leaving the ego at the door. If you’re worried about the weight you’re pushing, then you’re not worried about the quality of muscle you’re building. High quality reps with contractions on each peak is what builds dense muscle mass. Mass that will stay with you too. But like I said, depends on what you want as a goal. Everyone has different motivators, and not everything’s about bodybuilding. It’s just my focus so it’s where I can give advice. 1 Quote Link to comment Share on other sites More sharing options...
Dark_Knight Posted February 2, 2021 Share Posted February 2, 2021 53 minutes ago, nicklesndimes said: @Dark_Knight thanks for the feedback. have had my back against the wall fitness-wise for some time now. need to get focused again. after a while it was like i was emotionlessly feigning interest in attempts at exercise between large meals smh....where before i was so in tune with what i was doing i could literally feel the food i was eating fueling my next session. i really genuinely would like to get back into being tuned into physical fitness again for the later half of my 30s 💯 It’s always such a weird thing falling off. I did for a long while myself. Hard to get back into the rhythm, but once you do, it’s priority everyday. Those first few weeks are tough tho. Exhaustion and frustration hit. Patience is a virtue 💪🏼 Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted February 11, 2021 Author Share Posted February 11, 2021 Starting to get back to my cardio routine - slowly but it feels good to get moving. 3 Quote Link to comment Share on other sites More sharing options...
mn1_fuckos Posted February 26, 2021 Share Posted February 26, 2021 Im back into fat mode. Havent been to the gym closing in on a year next month. Made great progress but we will be starting a square one. when I get back to it. Im planning on hitting it a bit harder and a little more discipline when I get back to it. 1 2 Quote Link to comment Share on other sites More sharing options...
glorydays Posted February 26, 2021 Share Posted February 26, 2021 2 hours ago, mn1_fuckos said: Im back into fat mode. Havent been to the gym closing in on a year next month. Made great progress but we will be starting a square one. when I get back to it. Im planning on hitting it a bit harder and a little more discipline when I get back to it. How's your diet, tho? 1 Quote Link to comment Share on other sites More sharing options...
glorydays Posted February 27, 2021 Share Posted February 27, 2021 Ive lost 10 pounds since the 3 to 4 months of jiu jitsu ive been doing. 1 1 Quote Link to comment Share on other sites More sharing options...
mn1_fuckos Posted March 1, 2021 Share Posted March 1, 2021 On 2/26/2021 at 1:07 PM, glorydays said: How's your diet, tho? Laughable at best. Fell off pretty hard but we're changing that now. 3 Quote Link to comment Share on other sites More sharing options...
glorydays Posted March 1, 2021 Share Posted March 1, 2021 15 minutes ago, mn1_fuckos said: Laughable at best. Fell off pretty hard but we're changing that now. My diet isnt perfect either broski. I just made sure to keep my calorie intake low. 1 Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted March 3, 2021 Author Share Posted March 3, 2021 @mn1_fuckos @glorydays I have basically done intermittent fasting everyday since June 2020 - between 13-16 hours. Super helpful because it does allow you to eat most things within reason and lose weight. 2 Quote Link to comment Share on other sites More sharing options...
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