We’re working on my endurance right now and did a fairly intense leg workout and now i’m at home and my legs keep giving out and i’m falling down.

Is that normal? It’s slowly getting better but this feels sketchy

Still meeting my calorie and protein goals, not eating much garbage trying to stick to lean meat and a lot of milk and as many vegetables as I can tolerate.

My schedule for the next 6 weeks is mon/tues, rest wednesday, thurs/fri, rest completely on saturday, golf on sunday with no cart.

Actually falling down? Or just a little stumble. Either way, I'd say the workout was probably a little too intense. But hey! No pain, no gain!

This situation reminds me of the two fatties who came on here in the beginning of the year. Acted hard and ran 1 mile time trials for shiets and giggles. Said they hated running.

Stopped logging, gained weight. RIP.


Here is the thing bro. You should look forward to your workout. Enjoy your workout. And most important, feel better afterwards. That's the secret to eternal health and fitness.

Now it's your job to educate yourself on how to achieve that. The biggest hint I can give you is RPE should be EVgonnaEV. I criticized the kid for years and yet who has better consistency? Maybe 1 or 2 and both Gods of Fitness.

I am enjoying the workouts now. I feel good. I’m starting to feel stronger too. Even the muscle soreness feels good now. Yesterday I just kept falling afterwards. Was worried about rhabdo or some **** but my pee is clear so I’m fine.

I need to up the protein I think.

Lol ok so I might need to track a little closer. Gained 9 lbs in a month. That’s too much.

What’s weird though is I thought I LOST weight - my pants fit looser and my stomach fat looks better

Kicked ass today several sets of squats 15 reps at 175

In the beginning I could barely even do this many with goblet squats with a 25 lb kettlebell lol

feels good

Nice work!

Thank you. Yes i did not expect to see such massive gains so quickly. I am very pleased. A few more months of this and I think I’m gonna be very happy.

Gonna try to start logging calories a little closer because my eyeball it method resulted in too much weight gain too fast. I am an expert at cutting though so it’s fine.

I also have a problem approaching me. My surgery will be anywhere from 1-6 months from now. I don’t know how physical I’ll be able to be for a few months after that. I’m gonna have to figure out what exercises I’ll be able to do to keep something going.

Main goal at this point is to just lose BF. If I could be a lean looking 165-175 with 15% bf I would be extremely happy. If I could go lower than that I’d be ecstatic.

I am definitely noticing aesthetic differences, particularly in my shoulders and back, which look ****ing ripped right now (my trainer has an obsession with back exercises for some reason though).

But anyway I’ve already learned a lot. I will see him until next month, after I have moved, and then maybe try to go it alone. I’m already exercising on my own on days where I do not see him. I have caught the bug finally. I really enjoy this, and the benefits to my mental health and confidence have been absolutely tremendous.

Back before I was a thin wristed cardiobunny and actually even lifted, I was off the opinion that it was essentially impossible to do too much back, both because of our internally rotated office drone lifestyles and because of most people's inherent bias towards pushing exercises because of bro culture and because you can actually see all those muscles in the mirror.

The upshot is I generally supersetted pull with push constantly - facepull as prehab that I completed during bench/press warmup, pullups/chinups during OHP work sets, horizontal pulling (1 arm DB rows, 1 arm cable rows, seal rows) with horizontal pressing, etc. My log from 2.5 to 3 years back probably has some ideas if you're going to start programming for yourself once your trainer moves on.

Also, getting stronger at squatting is indeed very motivating. Keep it up!

Thanks, I will look at those.

Another week down - haven't weighed myself yet. Shirts are fitting noticeably tighter than they were, around the chest/shoulders area. Gut is getting a little bigger - but that was expected I guess. I actually am liking how I look in the mirror right now. I feel a lot stronger and like I have way more endurance, stuff that used to wipe me out is barely tiring me now.

I'm progressing a lot with leg stuff. In the beginning I could barely lunge across the exercise room at my gym. Now I am doing it with 40 lb kettlebells both ways across the room. My leg press is looking good and I am quite pleased w/ my squats.

Some stuff is a struggle though and I don't feel like I'm progressing. Feel very weak in my chest (although my man tits are gone now). Also on that one exercise where you lay forwards at like a 45 degree angle and lift the bar up towards you (does back muscles? I forget) I am extremely bad at. I can barely do the bar for multiple sets. I don't know why, and it worries me. My dad had muscular dystrophy and there's something like a 50% chance I could have it, so any weird weakness I am trying to keep an eye on.

Also my left side is significantly weaker than my right. Not sure how to really fix that so at home when I'm not doing anything I started doing **** with my left side with 20 lb kettle bells and resistance bands.

I think once these training sessions I bought end I am going to try to go it alone, maybe 1x a week with the trainer for form check and stuff.

just wait until a beast finds this thread

Definitely can see muscle when i flex in my upper abdomen! First time I’ve been able to see stomach muscles in years. Still carrying quite a bit of visceral fat, but, I think the tide might be turning.

We upped my squat to 200 today for reps. Was def hard but i blew through it. My legs feel ****ing strong. It is hard to describe how different it feels just walking around now. Huge difference from a month ago. Squat is definitely my favorite.

Trainer might be blowing smoke up my ass but he says my body is responding extremely well to this stuff and that my progression has been very good. He also tells me I work really hard, which is nice to hear. My philosophy lately is when I feel like I’m nearly done, is that I’m only at 70-80%. That’s been helping me push through the tough reps in later sets.

I don't think he is blowing smoke up your ass at all. If you went from struggling to do goblet squats to repping out 200lbs in a month (at sub 160) that is amazing. At least it is to me. I'm assuming, of course, that you're not doing some bs quarter squats.

The best part about it, imo, is that you actually like squatting. One thing loco is absolutely right about is that it's really tough to succeed unless you enjoy the workouts. If you've got that, the rest will take care of itself.

Wasn’t a “real” squat cuz i didnt do it with just the bar, it was the one that’s on the rail. I don’t think I have the stability yet for just bar at that weight. But yea I’m going full depth.

I assume you're talking about a Smith machine.

Forum legend G4S squats on a Smith machine now I think. If it's G4S approved, then that should be good enough for anyone.

If you're doubtful about your stability when doing squats, you should really keep going with the Smith machine for now. I injured my lower back quite badly multiple times the past couple years when I started feeling good about my leg progress and got too confident with myself. You'll be out of the running for a couple weeks and lose a lot of rhythm and some progress immediately.

I don't know how much you warm-up or stretch before a workout, but it's a good idea to put some emphasis on that before your workout session to increase mobility. Special focus on whatever weak points you may have - I personally need to constantly be aware of my ankle flexibility if I wanna be able to squat safely - can be really helpful.

Do you use powerlifting shoes? I highly recommend them. They can compensate mobility problems a bit and you're more easily gonna reach the right depth with them without taking away from your workout.

yea I see little reason to do the bar when the smith machine is available

I just use some nike's that have rubber spikes on the bottom.

today's workout was rough I'm just not mentally there, had a bit of a depressive spike in the last 48 hours. I'm sure it will pass.

Never tried that, probably helps with stabilization a bit.
Powerlifting shoes have a raised heel, which makes getting your posture right and reaching ideal depth easier. Might wanna check some out and see if it's for you.

You went man. That's a good day. Even if you just went through the motions, you've made progress.

Smith squats? Powerlifting shoes? Shoes with rubber spikes?


Wat. Unsubscribed.

Calm down

Bet you're the type of guy that has his nipples hanging out of his extreme racer back tanktop that says 'Gold's Gym' every other rep and that moans like a wounded animal during his sets.

Newsflash: no one is impressed by a gymbruh scoffing at any form of training or equipment that he doesn't abide by.

K, bye.

That’s just loco lol

OG_Tuff's posting (and sense of humor) seems preternaturally on brand.

Smith squats are obviously fine if you're worried about using a regular barbell, but you should give it a shot at some point and you'll likely be fine. It's not magic or the devil.

More important than the specific shoe is that the sole of whatever you're wearing compresses as little as possible; anything with air or a lot of rubber in the sole is going to be both unstable and will cause you to leak power. Agree squat shoes are a good option, especially if you have limited ankle mobility.

Just stay consistent and the gains will keep coming; the holiday season can be a slog mentally.