Sorry to hear it, man. Stop by and see me on your way to real fun in floorbeerville

Can't deadlift anymore. Hip thrusts and glute bridges it is.

What abount light weight walking lunges...?
Walking lunges with 1/3 of your bodyweight (or at least two 10lb plates on each side) are the only thing you need for that. Start with 6-8 Long steps per leg (with or without putting both Feeds next to each other before the next step), then feel forced to make steps a little bit shorter to get to 20 steps per leg total. Prepare to die, if you didn't do cardio before.

Stupid, cause harder for knees, I guess?
It's not too much, if you only have a moderate back-issue, I'd tend to think

Sorry to hear that loco. Hopefully it works out better for you someday soon.

Sorry Loco

iirc, loco is a proponent of doing RFESSs? No reason he can't continue to do those that I can see.

****ing hell h&f seems to be running pretty bad with women lately...

sorry to hear about engagement loco - "Shiet happens, we move on." seems like a very reasonable and manageable reaction and hope you aren't hurting emotionally too much.

re: back pain

your squats seems so similar to mine doesn't matter FS or BS. A lot of knee action with apprehensive movement over all. I am trying my best to eliminate the fear and have more torso hinge but it's hard to overcome it.

My main aim is to just focus only on super core stiffness. Not gonna let my lower back joints move like ever!

How is your lifestyle in terms of posture and general back hygiene? I know you hate the 3 core exercises and you may have no reason to do them because of your upperbody strength but their primary function is to enhance your ability to control the core. You may be good at generating strength through your core but perhaps lacking mitigating unexpected loads

You are sensitized to pain and the slightest twitch under load can just trigger it.

But who knows, maybe tremendous focus on bracing the abdomen is all you need.

Considering most marriages end in divorce (yes I know loco wasn't technically married) and most of us are in the age range when that happens, H&F as a whole probabky isn't running bad with relationships from a statistical perspective.

Also, what are the 3 core exercises?

I am still training lower body and I do core stuff almost every workout. But this back issue reminds me a lot of my new Achilles issue. Yeah if I stop running it goes away but as soon as I start running again it comes back. Same with squats. I still squat but only light paused squats.

I still haven't noticed any old man body. My arms a little bit more rubbier but that's about it. Butt is fine and I do occasionally sprint but at the expense of Achilles pain.

for starters any exercises that target all 3 sides of the core - anterior, lateral and posterior with the goal of re-training the core to handle forces and mitigate them away from spine as much as possible; this is basically what core stiffness is. Then advancing to a stage where you can generate great athletic forces instead of just handling them which will require more dynamism.

for some the start will be the simple ones like planks and birddogs, and for some they can be more advanced even at early stage.

all the compounds like DLs, Squats, Bench etc. can be done properly by just training for stiffness control. This is mainly from the perspective of people who have back issues.

A lot of simple sounding movements like twisting are actually very powerful postures and this realization is also important.

Sorry to hear that loco. It is her loss. You will be fine. Let me know next time you are in Vegas.

Dude, no you don't. You look better and more muscular than like 90% of the people I knew in America who were on steroids even at your advanced age and cursed mestizo genetics.

Sorry to hear about the end of your engagement, and happy to hear you told her to screw off. You've got some cajones and self respect.

IDK man, H+Fers are higher IQ+more educated+later age of marriage, divorce rate should be well below the average.

Well I mean I was no angel so I am partly to blame. And I have mentioned it before, but Boston has a lot of ugly people (but smart). The dudes are all over her and I wasn't around.

But the way she dragged me was disgusting. 6 months. In my own apartment she spent time with this dude. And when I would see her she would have a zombie face, like this



I knew something was wrong in April when I went to Boston and cooked for her. She had the same disinterested face. She told me, "I have something to tell you but you are not going to forgive me." I told her, baby you don't have to tell me. I have made mistakes in the past also, we can start all over from here.

But she kept seeing him. And then finally when my mom showed me that picture above from her wedding in June, I had enough. I confronted her and she finally fessed up. She said it wasn't going to work out with the other guy and she wanted to start from zero with me. Lol.

Anyways, I already said enough. But I wanted to show weakness because it's part of life and I am just going to move on with strength. Also there was a nasty rumor that I was bald already. Sorry bros, still got some left. Please don't bring my relationship up again, I am not dwelling on this.

Rough. But it does sound like it will only make you stronger.

I don't know if you've noticed the mlylt saga, but your attitude is perhaps the exact opposite of her approach, pretty much to everything as far as I can tell.

Loco logging and (gently) trolling the delusional again is exactly what H+F needs to be GREAT AGAIN.

man probably some berklee poseur guitarist ****boi too. **** is rough.

I got your back, loco. Berklee is a short drive away. I'll go mess some people up.

Glad to hear the butt is good. Hair looking good also.

I recently got a buzz. Major power alleys going on now that the buzz just serves to highlight. Wasn't happy at all about it.

Exactly. 5'6 guitarist bluegrass singer from Berklee. I mean he is good looking, I will give her that. But he is 31 and daddy still pays his rent. Lol. She can afford to go to Berklee two more years. I wonder who is going to pay for the last year. I told her to go hang out at the bars near Harvard. Maybe she should go to Fall River and date my millionaire buddy KC.

berklee for bluegrass. i mean wtf. seldom scene or del mccoury didn't need no higher ed to make some music. for shame.

Only money she'd get from me down here is when I pay for my general tso's when she's humping a shift at one of the chinese takeaway joints.

FWIW, I'm not even the least bit worried about you bro. Your bounce back is inevitable. I'm sorry it turned out that way, but you'll be fine.

Just keep logging and preaching the gospel of Fat. Cut. The locoless H&F is a much worse one.

With a head of hair and a back like yours I think you could maybe beat BTM in a swiping comp. Unlike me, with a bald head and hair on my back.

Easiest 1, 2 ever

2>>>>>>>3>>>>>>>>>>>>>4>5>>>>1

Would like to see more logging on the running side. What kinda stuff are you doing? Road/trail/track? Long/short?

I'd try and sort that achilles problem asap before it becomes chronic. Too many guys that are new to running don't make it past the first 6-12 months because they pick up some injury that just flares up every time, even after plenty of rest. Achilles stuff is nearly always originating in the calf muscles so imo start off with plenty of stretching/smr there. I've found the best thing for smr on the calves is rolling on a piece of 2" pvc pipe, and using a massage ball to get into the tender spots while doing a contract/release.

I do one to four mile runs. At the high school track and at park trails, especially at the lake. From 6 min to 36 min.

I would like to hit a nice 5k time one day, like 21 min. But definitely running over 5 miles does not interest me or ever will. Those guys have horrible, horrible physiques. I already know my ruining interferes with my lifting, so not looking to make it even worse.

Won't be logging anything. Way too much work. Stretch run to retirement or at minimum a career change, so concentrating on that. Still exercising around 6-8 hours a week though but mostly maintenance fun stuff.