August 2021 Improvement Thread - This is where we improve ourselves

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ChadThunderfist

ChadThunderfist

kiwifarms.net
Joined
Jul 19, 2021
Alright you fuckers. This board doesn't get nearly enough activity and it should. It's August of the year 2021 and what the fuck are YOU doing to improve yourself? Whether it is getting the courage/motivation to go workout, acquire the self control to not be a fat fucker, or just to improve your quality of life. I want all of you to know that it is never to late to improve yourselves, acquire that raise, or go talk to that girl with the big Khazar milkers. I am a believer that the body and the mind are synergistic and improving one while have positive benefits on the other.

I am not an expert in anything, but I have higher than average knowledge in fitness training, powerlifting, dieting, and general fitness. It doesn't matter where you start in this journey all that matters is you try to improve. I will not judge anyone and will only act to motivate you and I encourage you to do the same. I am inspired by the PPP weight loss challenge and would like to motivate some forum members to improve themselves as well.

Today is Wednesday, August 4. It is Leg Day. I don't want to do leg day, but I am going to do it anyway because that's what adults do. I am going to continue my cut down from 208 COVID pounds. I am currently 193 pounds and as you will see I am not fat, but I certainly have some more weight to lose. I have had a protein shake with 2% milk and I normally bike 10+ miles, but due to leg day I am going to save that for later. I am running a Push Pull Legs style split. I have ran many powerlifting style splits and have achieved a mid 400s squat and mid 500s deadlift under 190 pounds. For the first time in my life I am taking a cut seriously and enjoying my workouts. It hasn't been a constant mental fight to get back under the bar and squat more and more weight. The improvement in my physique is very noticeable.

I don't care if I am the only poster in this thread. I hope to inspire one of you guys to join me and let me know how you're doing. Fitness is my passion and I love you all.
 

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Serious question: what do you do for flexibility training? Just asymmetric weights or something else?
 
Shig O'nella said:
Serious question: what do you do for flexibility training? Just asymmetric weights or something else?
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I try to seriously stretch five times a day. I’ll do a butterfly stretch, lower back stretches and really try to hit my hamstrings. Stretching takes consistency and effort. You gotta hold stretches for about 90 seconds and do it 3-4 times. Flexibility just takes time and consistency. I tend not to use weights to increase flexibility because of risk of injury or joint impingement.
 
Today was legs and shoulders. Biked 12.5 miles after leg day to get the blood flowing then cooked up some rice and fried it with chicken, broccoli, asparagus, peppers and onions for dinner. During quarantine I really got decent at cooking and it’s a good skill to have. Probably around 2200 calories today but burned 750 biking to keep me in a deficit. Going to watch some old Mad at the Internet streams and get comfy. Rereading The Brothers Karamazov. I’m going to keep this up regardless if anyone else wants to join.
 
Thursday, August 5th. Woke up with some black coffee to really get the noggin joggin. Today is Chest and Triceps for me which is my favorite day because my chest is probably my weakest body part. I have long arms which gives me a great deadlift but shitty bench press.

Today is going to look something like this

incline bench press 5x6
flat DB bench 4x10
Cable Flies 4x15
Tricep Rollbacks 2x6, 2x12 (heavy then light)
Rope Tricep Extensions 3x8-12

I am ending my final sets of each individual exercise fairly close to failure and by the time I reach the flies and tri extensions I am reaching failure. I like to start with something that I can go heavier on and still try to get stronger every week and keep my progress there, while my accessory work allows me to get in higher volume and get a good pump and stretch. If I feel like it when I’m finished I will jump on the chest press machine and bang out reps until I can only complete partials and go to failure. I run a modified Push Pull Legs with my shoulder work on leg day because it puts less strain on my rotator cuff and allows me to go heavier on chest and shoulders while they are split.

I have ran Starting Strength and Stronglifts for years as a beginner. I have experience with 5/3/1, Juggernaut, Westside/conjugate style powerlifting training. I am fortunate to have built a good base strength because I believe everyone is best suited to start with a linear progressing strength program like SS or SL to get in form work and get some practice with the compound lifts. Bro splits or bodybuilding style workouts aren’t as effective if you’re still weak and you’ll benefit much more if you build a base level strength and central nervous system development.

I am going to get some stretching in and get some miles in on the bike today. I try to intermittently fast daily on a 16off/8on food schedule so I don’t eat until 2PM most days. I like doing my cardio in a fasted state. Willing to assist/answer any questions as always. Who’s gonna step up?
 
Alright pussies since absolutely no one on this board actually works out or wants to do anything to improve their quality of life. I biked 16 miles before 1PM and now I’m feeling tired as shit. I’m going to have some coffee, black of course, and then get my ass into drive and hit back and Bis. I tried to make up for burning 1000 calories by noon and have a meal early so ate 10oz of chicken breast and rice with vegetables before taking a nap. Now I’m sluggish and feeling tired but I’m not going to miss my opportunity to crush biceps.
Weighed 192 pounds for the first time this morning which places me 16 pounds below my high of 208 pounds.

I may update this when I get back from the gym. I might not. I committed to at least the month of August so I am not going anywhere.
 
I doubled my move goal twice this August. I lifted weights three times this week. I did half an hour of weights, 13 miles on the stationary bike, and about three miles on the elliptical yesterday after work. I love my own gym equipment.
 
lurk_moar said:
I doubled my move goal twice this August. I lifted weights three times this week. I did half an hour of weights, 13 miles on the stationary bike, and about three miles on the elliptical yesterday after work. I love my own gym equipment.
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Home gym is my eventual end goal I just have nowhere to put a power rack as my basement is unfinished and has rather low ceilings.
Keep it up that’s what I love to here my friend. I don’t know what your goals are but everything you did sounds beneficial regardless. Good to hear. Motivated me to get on my bike even though Im exhausted. No benefit being lazy I am gonna go get at it.
 
@ChadThunderfist Have you done a body composition test like water submersion or a bodpod? I'm currently working on cutting weight and the actual numbers next to the results in the mirror are highly motivating. Keep on keeping on.
 
Hot Dawg said:
@ChadThunderfist Have you done a body composition test like water submersion or a bodpod? I'm currently working on cutting weight and the actual numbers next to the results in the mirror are highly motivating. Keep on keeping on.
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Nah man I don’t really have the money to do a test like that. I am doing it the old school way and following the scale and taking pictures along the way so I have an idea of changes in my body composition.

Welcome back gentlemen. I missed you guys while the glow niggers were DDoSing our errverlord. Yesterday was Chest and Tris and I had a great workout. Moved decline bench into my primary movement, incline DB Bench and Cable flies as accessories. Tricep rollbacks as my heavy accessory and behind back rope extension for Triceps.

Today I am sore as fuck and biked 20 miles. I started reaching a stall in my weight loss so I am trying to do something to break through so I’m increasing my cardio while trying to get similar number of calories. Was super hungry last night and this morning but I didn’t go eat any cookies or slip up. I want to be cut more than I want to fuck up my progress. I have never had really visible abs and it’s now or never and will only be harder is I get older.

Its 7:30 on the east coast. I am ready for a rest day but may decide to go anyway because I love the gym. I don’t want to skip back and biceps. Gonna eat and then head out.
 
Not to divulge too much but I've been training for a fitness test and yesterday, I hit all of my targets with flying colours before throwing up in my garden. I'll keep you updated on if I can do it again tomorrow without vomiting.
 
Looks wise, I'm trying to get my obliques a bit more defined.
They're OK but OK isn't what I want.

Performance wise, I've got a few things I'm working on:
1. Improving my stamina - I want to be able to run a marathon like I used to in high school, I get winded after a few miles these days.
2. Improving my tactics - I'm a competitive athlete and the majority of the time I've lost a competition was because I haven't prepared in terms of tactics, the skills are there but they don't mean a lot if they're not properly organized
3. Learning the 1990 - what is the 1990, you ask?
It's this:
I can do 2 rotations if I try hard but I want 5 minimum.
 
What’s up gentlemen. Today is my off day. I decided to work out last night and I’m using today to take off. Made some chicken breasts earlier dipped in a little Sweet Baby Rays and a piece of corn on the cob. Got below 190 this morning which is about 10 pounds from my goal. Over 18 pounds down which I am happy about in about 9 weeks. So rather than rest all day I biked about 15 miles. Trying to really bust my ass this last month or two to get some ab definition and have a great starting point to up my calories and gain muscle again but slowly this time.


Proud of you guys posting about your experiences. Keep up your hard work and keep us all updated. I’m going to seriously get in some rest because I need it. Remember that diet is key. Anyone needs nutrition advice let me know.
 
What's up fuckos. Today I woke up at 188.8 pounds. I have officially dropped 20 pounds and it feels fucking great. I have never purposefully gone on a cut and I have lost 20~ pounds which in itself is an accomplishment. Nearly lost 10% of my bodyweight. I believe I am 200 pounds in OP so I have lost an additional 10lb. I am going to keep it up because I haven't had visible abs since I was a high school athlete and it's only going to get harder.

I am steadily losing weight so I cut back the biking from nearly 20 miles a day to 12-15 which is enough to recover a little better. Continuing my PPL split and have to go hit Shoulders and Legs today which generally is the longest and most difficult day as far as the Squats and mental preparation is concerned. Putting weight on your back and having to drop down and stand back up with it is a grueling experience. It's you against the weight and as the reps increase you have to keep convincing yourself you can finish your reps.

Keep it up everyone. Keep sharing your progress.
 
Atardecer said:
This is where "we" "improve" "ourselves"
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Post body or continue to be a fat fuck. Doesn’t bother me. I am trying to share my knowledge and help other people lose weight or have valuable information in the gym. Go project your insecurities somewhere else.


Thursday August 12, woke up drank some black coffee. Still weighing about 188 pounds as of this morning. I put in a lot of hard work so I was able to treat myself and have a delicious Italian mixed sub last night. Food tastes so much better when you’re eating clean. Legs and shoulders last night and I was feeling like I needed more work for my glutes and hamstrings so I did Squats and Romanian deadlifts after to hit the hamstring and glutes with some restively heavier weight and finished with leg extensions and hamstring curls. I can actually feel my hamstrings much more sore so I am going to add them to all my leg days.

I have been slacking on my stretching lately and I am going to do some of that this morning to loosen up with my morning coffee. Today is chest and triceps for me. My chest is my lagging body part I may start adding 200 push ups everyday just to get in some more volume. I don’t know if it will be helpful but it’s a start to get more volume. Sometimes if a muscle group isn’t responding to your current training you have to do something different like increasing your volume or frequency. Hope somebody does something to get fit today. Keep it up.
 
The Real Me said:
Not to divulge too much but I've been training for a fitness test and yesterday, I hit all of my targets with flying colours before throwing up in my garden. I'll keep you updated on if I can do it again tomorrow without vomiting.
Click to expand...
Were some slight delays with being able to get back to the gym. Did my training again today, hit a new personal best on the treadmill and didn't even throw up. Feels good.
 
The Real Me said:
Were some slight delays with being able to get back to the gym. Did my training again today, hit a new personal best on the treadmill and didn't even throw up. Feels good.
Click to expand...

Good shut that’s what I like to hear.


Alright guys. As my body fat is dropping I have less stores of energy to pull from. I’m not going to lie I am still sore as fuck from my leg day Wednesday and I’m really struggling. It’s 98 and humid out today so feels like 108. I had to skip my bike ride earlier so i can preserve energy to hit back and Bis at some point but I’m struggling to get moving. I am really feeling it at this point in my cut.

But alas, pain is temporary and the completely of my goal is forever. I refuse to let this get in my way. I WILL go to the gym and I WILL do cardio. There are people suffering on this planet and I am sitting in air conditioning. I could be mining coal in the depths of some mine shaft. What a little exhaustion going to do to me by tomorrow? nothing.

Days like these test you mentally. How bad do you want to change your life? It doesn’t matter what kind of goals you have, things will come up to distance you from those goals. You can either fuck life in the ass or get fucked. Mom didn’t raise a bitch.

Back and biceps today. I am going to start off with some barbell rows fairly heavy and then do some relatively lower dumbbell rows in a rep range above 12. 5-6 on Barbell rows for 4 sets and 3-4 sets of dumbbell rows. Then some lat pulldowns and low rows. I’ll switch it up with a neutral close grip on lat pulldowns and a wider grip on low rows. These are done on the cable machine. Finally I do an elbow supported hammer Curls facing backwards on the lat pull machine so my elbows lay against the foam to hold down the legs. This allows me to get rid of all cheating in my form. 3 sets of heavy and 2 drop sets. Finish off with some cable curls until failure.

I’m going to start adding in some dedicated forearm work to hit a lagging body part. They definitely need some work and the grip work through heavy back work and gripping the bars and handles isn’t enough at the moment. These I don’t go heavy as my wrists are easily injured. 20-30 reps for a few sets of behind back wrist curls and then grab a dumb bell and work wrist extension bringing my luckless toward the ceiling to hit the other side.

I have had a protein shake and made a quesadilla with 6oz shredded chicken 1 tortilla and a little shredded cheddar. Thank god for hot sauce. Only 5 calories to turn boring food into an experience. On a cut expand your hot sauce horizons. Mustard too. You can find some really good shit. About 80g protein and 700 calories so far today. I’m saving a chipotle bowl for dinner to reward myself.

Hitting those numbers on the scale and hitting those numbers in the gym feels better than ANY temporary fatigue or hunger.

Reach your goals guys.

What are your favorite hot sauces?
 
Sup niggas. 10 mile cycling. Leg and Shoulder day. Woke up below 187 today. 6-7 more pounds to go and I will start bulking again. I cannot fucking wait to get stronger and bigger again while staying lean. Going to my best friends surprise party today so keeping it short. I get anxiety in social situations like these but fuck it I look good. Enjoy your weekend guys keep killing it. Still looking for hot sauce advice.
 
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