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[Makai]

I absolutely recommend Planet Fitness if you dislike gyms. $10 per month, $15 startup fee and $40 annual maintenance fee makes it by far the most affordable gym. And the whole atmosphere there caters to people who don't normally go to gyms.

Definitely check out rock climbing because it's probably a lot of fun! You gotta find something you enjoy or else it will be hard to stick with it. My gym partners all basically quit recently, probably out of boredom.

No need for supplements, just eat less food. Your diet doesn't have to include chicken breasts and protein powder. Keep track of everything you eat and drink and reduce your intake of food that has a lot of calories relative to its nutrition (e.g. ramen). But don't eliminate your favorite unhealthy foods from your diet outright, just keep track of how often you eat them and eat them less.

 

[timetokill]

I absolutely recommend Planet Fitness if you dislike gyms. $10 per month, $15 startup fee and $40 annual maintenance fee makes it by far the most affordable gym. And the whole atmosphere there caters to people who don't normally go to gyms.

Definitely check out rock climbing because it's probably a lot of fun! You gotta find something you enjoy or else it will be hard to stick with it. My gym partners all basically quit recently, probably out of boredom.

No need for supplements, just eat less food. Your diet doesn't have to include chicken breasts and protein powder. Keep track of everything you eat and drink and reduce your intake of food that has a lot of calories relative to its nutrition (e.g. ramen). But don't eliminate your favorite unhealthy foods from your diet outright, just keep track of how often you eat them and eat them less.

Thanks Makai.
Just found a Planet Fitness that's a 15 minute drive from my house, so it's on the list of places I'm looking now

I did do a three-story rock climbing thing for fun once in Las Vegas and I really had a blast doing it. Took me forever but that didn't bother me, I just enjoyed the challenge and having something to focus my mind on. Boredom is definitely the biggest problem for me with exercise. When I get my weight down a bit I definitely plan on getting back into sports like when I was younger, because I could do that stuff all day.

 

[FreddieQuell]

So if your immediate goal is to get less fat the number one thing you can do in my opinion is start tracking your calories and simply eating less. Every diet that brings you success will be because it got you to eat at a calorie deficit, since that's the only way to lose weight. So I say forget any crazy or restrictive diet and just focus right on the important part, the calories.

So get an app like myfitnesspal or loseit, enter your information (including sedentary activity level) and set it up for 2 lbs a week of loss. Follow the (admittedly ballpark) number it gives you and after two weeks adjust your intake as needed to hone in on that 2 lbs per week rate of loss. As long as you track honestly and for everything you eat it's pretty effortless imo.

For goals other than weight loss I'll leave it to other people.

 

[timetokill]

I'm definitely dropping calories as well, I just want to help accelerate the process a bit and get some definition along the way.

 

[FreddieQuell]

I'm definitely dropping calories as well, I just want to help accelerate the process a bit and get some definition along the way.

Do you have a strength base already or are you new to lifting?

 

[ShadowgeistX]

One similar if not identical to StrongLifts 5x5. The buddies I was with said the form was fine but they knew going in that it wouldn't look perfect due to me not having the same range of movement as I should. Like I definitely saw and felt gains but got discouraged when my posture was still complete shit and decided it wasn't worth the gym membership and all the effort. Plus I was worried if I kept adding weight that eventually I'd get hurt from my posture putting too much stress on certain areas like the excessive curve in my lower back.

And yeah that's really the goal. I'm just hoping to find the right mix of compound and isolation exercises that hit everything that needs to be hit with the right amount of rest. I know roughly what exercises would be useful but not how they should be split up or sets and reps to target. Just looking for a good routine to "reset" my body into something close to proper alignment.

I pretty much agree with what God Dayumm has to say on this, and yoga can be a good alternative if you get like a good instructional video or something on it. I'll add a bit more that I didn't want to type out on my phone though:

I guess if you wanted to build a custom routine, it wouldn't be too hard. I'd recommend getting your compound done first, as that's where most of your effort should be. Since you're worried about getting injured for whatever reason, you can do a bit more volume at submaximal weights while progressing slowly (something like 3x8-12 with 3-5 mins rest in between). The weight should be high enough to require core tension, so you can cross off abs in your list of things to work on. I don't know what the extent of your messed up posture is though, you might get better recommendations from people if you posted a side picture or something.

Then after that you'll probably want to do your accessories. Most of them aren't really overall strength dependent so they can be done for more volume (3 sets of 20 to 30 reps, with about 90 second breaks or more as necessary). Take face pulls for example. They're more of a control exercise where you'd ideally want to hold at the face for 2 counts, and release slowly.

That said, let's address the list of exercises you listed:

So head, gut, and shoulders are too far forward and ass is too far back which is all around an unpleasant mess. As far as I know that means I need to work on stretching my upper traps, neck extensors, pecs, levator scapula, lower back, hip flexors, and quads primarily and strengthening my middle back, neck flexors, serratus anterior, rotator cuffs, abs, and glutes. (some of these muscles I didn't know existed until recently)

Some strengthening exercises I've been seeing:
chin tucks - don't even need a gym membership for this one, just do it in your spare time
seated cable row - your standing posture sucks, and apparently your seated posture sucks. Do chest supported dumbbell rows, or bench rows instead so you're forced into something resembling a neutral spine while doing it and have no temptation to flop back and forth like everyone else who does this movement.
face pulls - Covers the rotator cuff, so good.
scaption - might be better off just doing shoulder press properly, but couldn't hurt to throw in.
external rotation - I feel like face pulls might already kind of cover it, so throw in a set or two at your discretion
rear delt rows - You're already doing 1 row for multiple sets, no need to add another one unless you're really hurting for a time waster.
glute bridges - IMO you're better off slowly developing the flexibility to do a full bridge, or a neck bridge. This is like going a quarter of the way. Plus you probably won't have to worry about "neck flexors" ever again if you can hold a neck bridge for even 1 minute.
straight leg raises - I wouldn't bother, but it couldn't hurt
clam for hip abduction - unless you're legitimately injured I don't think this'll help you in the least
air bikes - Eh, do it if you want I guess...
planks - Eh, do it if you want I guess...
squats - Should be part of a good program anyways, unless you mean bodyweight squats which would be sort of redundant.

Holy hell that's kind of a long list. Anyways if you wanted some sort of program built, I'd probably do it like this:

Day 1:
[LIST]
Deadlift - 3x8 (emphasize the top of the lift and actually straighten your back. Pause if you have to, hopefully that gets you some ab work) - 5m rest
Chin-ups - 3x5 (8-10 if you're using some sort of weird assist machine) 5m rest
Face pulls - 3x20, 90s rest
Whatever you want after
[/LIST]
Day 2:
[LIST]
Bench Press - 3x8 - 5m rest
Chest Supported Rows - 3x10, up to 5m rest
Face pulls - 2x15, 90s rest
Barbell shrug - 2x20, 120s rest (1 set front, 1 set back)
Whatever you want after
[/LIST]
Day 3:
[LIST]
Barbell Squat - 3x8, 5m rest
Leg Curl - 2x8 2m rest
Leg Extension - 2x8, 2m rest
Cable Crunches - 1x15, 90s rest
Whatever you want after
[/LIST]
Day 4:
[LIST]
Shoulder Press - 3x8 (emphasize the top of the lift and actually straighten your back. Shrug at the top) - 5m rest
Dumbbell Incline Bench Press - 2x10, 5m rest
Face pulls - 3x20, 90s rest
Bridge work or something
Whatever you want after
[/LIST]

I added face pulls whenever the shoulder was involved, but that's mostly me recovering from my rotator cuff injury. I just modified my new program that I'm switching to after my cut but you're free to change things however you want. I'm sure someone will probably disagree or something so they can add some other magic movements to the mix. Hope that gives you some direction, or this will have been a colossal waste of time and I should be playing Xenoblade Chronicles X.

 

[timetokill]

Do you have a strength base already or are you new to lifting?

I've done weight lifting and weight training before (high school football team, wrestling, etc) but it's been over a decade.

 

[ironmang]

.

I appreciate the reply! And yeah that's definitely the kind of guidance I'm looking for. I probably won't do much in the way of bench press variations, shrugs, or leg extensions initially since I'm convinced those primarily work muscles that are causing these imbalances. Other than that though it helps a lot knowing roughly in what order I should be doing the other exercises and sets/reps to go with. Thanks again.

Has there ever been any gaffers who had shitty desk posture and fixed it through lifting? Like I see articles all the time about muscle imbalances from years of being hunched over keyboards but never hear about successes in correcting it.

 

[ShadowgeistX]

I appreciate the reply! And yeah that's definitely the kind of guidance I'm looking for. I probably won't do much in the way of bench press variations, shrugs, or leg extensions since I'm convinced those primarily work muscles that are causing these imbalances. Other than that though it helps a lot knowing roughly in what order I should be doing the other exercises and sets/reps to go with. Thanks again.

Has there ever been any gaffers who had shitty desk posture and fixed it through lifting? Like I see articles all the time about muscle imbalances from years of being hunched over keyboards but never hear about successes in correcting it.

You don't think bench will help? Even though a large weight is forcing a stretch in your rear shoulder/back and supporting the weight with a decent back arch develops pretty good mobility? Well I won't convince you either way lol, I'll only say that focusing solely on deficiencies will probably just set you on course to chasing the other deficiencies that you'll be creating.

And I still have shitty working desk posture. I don't really worry about it because my standing and regular sitting posture is pretty good. I love slouching at my desk like a lazy slob.

 

[ironmang]

You don't think bench will help? Even though a large weight is forcing a stretch in your rear shoulder/back and supporting the weight with a decent back arch develops pretty good mobility? Well I won't convince you either way lol, I'll only say that focusing solely on deficiencies will probably just set you on course to chasing the other deficiencies that you'll be creating.

And I still have shitty working desk posture. I don't really worry about it because my standing and regular sitting posture is pretty good. I love slouching at my desk like a lazy slob.

Is a stretch in my rear shoulder/back needed? Everything I'm reading is saying that area is stretched out due to them being pulled forward constantly for years with poor sitting posture.

Eh, I'm willing to take the chance it doesn't work out or creates other deficiencies. Like I said, I tried doing a regular beginner program and it didn't help. I want to try only working on muscles that need working on to correct the deficiency that already exists. I know I'm being stubborn but I don't want to waste time and money and not getting the results I want.

 

[KillerBEA]

I added face pulls whenever the shoulder was involved, but that's mostly me recovering from my rotator cuff injury. I just modified my new program that I'm switching to after my cut but you're free to change things however you want. I'm sure someone will probably disagree or something so they can add some other magic movements to the mix. Hope that gives you some direction, or this will have been a colossal waste of time and I should be playing Xenoblade Chronicles X.

I agree adding Face pulls is a great idea. A lot of people have poor mobility up there and Face pulls definitely help. Help keeps the shoulder joint healthy. I personally do 4 sets of 12 twice a week after Pressing movements. My Rear Delts have been catching up to my Front Delts in size, the closer they have gotten the better my mobility has gotten. I also stopped doing Front Delt Raises since they were making things worse.

 

[ShadowgeistX]

Is a stretch in my rear shoulder/back needed? Everything I'm reading is saying that area is stretched out due to them being pulled forward constantly for years with poor sitting posture.

Eh, I'm willing to take the chance it doesn't work out or creates other deficiencies. Like I said, I tried doing a regular beginner program and it didn't help. I want to try only working on muscles that need working on to correct the deficiency that already exists. I know I'm being stubborn but I don't want to waste time and money and not getting the results I want.

Eh, who knows? It's your body so I can't tell you what to do or what needs to be done. Also I think I've said enough, it's all I really wanted to say and more. I'm pretty sick of typing up a walkthrough on a custom training program, I'm sure you understand lol.

I agree adding Face pulls is a great idea. A lot of people have poor mobility up there and Face pulls definitely help. Help keeps the shoulder joint healthy. I personally do 4 sets of 12 twice a week after Pressing movements. My Rear Delts have been catching up to my Front Delts in size, the closer they have gotten the better my mobility has gotten. I also stopped doing Front Delt Raises since they were making things worse.

Nice, I fully agree on the concept. Moreso than the mobility I guess, is the fact that it's a HUGE safeguard for the rotator cuff because of the muscles it strengthens. This, at least IMO, indicates a weak point that needs to be addressed in a full compound program.

You are more hardcore than me though, I do like 4 sets of 15...a week hah. =)

 

[KillerBEA]

Nice, I fully agree on the concept. Moreso than the mobility I guess, is the fact that it's a HUGE safeguard for the rotator cuff because of the muscles it strengthens. This, at least IMO, indicates a weak point that needs to be addressed in a full compound program.

You are more hardcore than me though, I do like 4 sets of 15...a week hah. =)

I need to, I bench and overhead press twice a week. My shoulders would round forward if I didn't. Rear Delt definitely needs some level of isolation work for a healthy shoulder joint, the compounds aren't enough.

 

[FreddieQuell]

I've done weight lifting and weight training before (high school football team, wrestling, etc) but it's been over a decade.

Okay, then I would say be prepared to end up smaller then you would probably like when you get rid of the weight. Of course nothing in fitness is set in stone, but go into this weight loss expecting to maintain your current muscle mass at best. If you gain any it's a bonus.

And on the topic of rock climbing, it looks like a great thing to get in to. It's super fun, especially since you can self select your level of difficulty at a gym and really test yourself. And if you stick with it long term you'll have some great pulling strength and a huge motivator to lean out. You would want to do some other training for your pushing muscles and lower body, you could develop some imbalances climbing only.

 

[Dany]

What pre-workout do you guys use if any? I ran out the other day and subsequent workouts have been pretty meh.
Not buying C4 ever again. I did have mr hyde and dr. jekyll that i would use alternatively.

 

[Joey Fox]

Programming my seven day (or 7 major lift per week) schedule is pretty difficult. Something always seem to suffer the next day at least once. Can anyone suggest an ideal order? I have:

Two squat days, one deadlift day, one power clean day, one snatch day, one bench day and one press day. 5-3-1 for everything except squats, which are 3x5.

One big accomplishment today - Hang cleans 135lbs 5x3. Body weight is 171lbs down 29lbs from February.

 

[SeanR1221]

10 days until my exam. Im feeling more relaxed but haven't lifted since last week.

Last sunday I did some light deadlifts. 185 3x10

I felt awful later that day. My legs and butt spasmed bad and it didn't let up for days. I'll have time to worry about it after I take my test.

Definitely going today and I feel out of sorts. I think I might try light squatting and if that sets me off the same way.

 

[MjFrancis]

What pre-workout do you guys use if any? I ran out the other day and subsequent workouts have been pretty meh.
Not buying C4 ever again. I did have mr hyde and dr. jekyll that i would use alternatively.

After dabbling with a few preworkouts I've been happiest with Cannibal Ferox.

 

[BumRush]

10 days until my exam. Im feeling more relaxed but haven't lifted since last week.

Last sunday I did some light deadlifts. 185 3x10

I felt awful later that day. My legs and butt spasmed bad and it didn't let up for days. I'll have time to worry about it after I take my test.

Definitely going today and I feel out of sorts. I think I might try light squatting and if that sets me off the same way.

Maybe take it easy until the test. If your head and heart aren't in it, sometimes it's counter productive.

 

[timetokill]

Okay, then I would say be prepared to end up smaller then you would probably like when you get rid of the weight. Of course nothing in fitness is set in stone, but go into this weight loss expecting to maintain your current muscle mass at best. If you gain any it's a bonus.

And on the topic of rock climbing, it looks like a great thing to get in to. It's super fun, especially since you can self select your level of difficulty at a gym and really test yourself. And if you stick with it long term you'll have some great pulling strength and a huge motivator to lean out. You would want to do some other training for your pushing muscles and lower body, you could develop some imbalances climbing only.

Sounds good to me I definitely don't mind ending up smaller, especially to start with. Most important thing is shedding the weight.
Looks like there's a gym between my work and home that is $10 a month. I'll probably give that a try. I'd like to pretend I'll go there in the morning before work but knowing me it'll end up being a after-work activity We'll see.

 

[BumRush]

Coot, how was Suicide Squad?

 

[Cooter]

Coot, how was Suicide Squad?

We all really liked it! Ranging from my 11 year old son to my 61 year old mom. Far from perfect but entertaining nonetheless. And boy is Margot H.O.T.

EDIT: Although in the spirit of Fitgaf fairness some heavy squats would do that backside good.

 

[FallingEdge]

https://www.instagram.com/p/BIxhpHeAPSV/

Not too bad!

 

[BumRush]

We all really liked it! Ranging from my 11 year old son to my 61 year old mom. Far from perfect but entertaining nonetheless. And boy is Margot H.O.T.

EDIT: Although in the spirit of Fitgaf fairness some heavy squats would do that backside good.

Lol perfect post

 

[Psychotext]

https://www.instagram.com/p/BIxhpHeAPSV/

Not too bad!

Literally the only muscle on my body I could compare to any of yours. lol

 

[Sadetar]

Aww. You too sweet. Fitgaf missed you. And good luck on the gym search.

Awwww, I have missed this place. ^_^

And thank you. I need all the luck I can get. I have checked couple gyms and the following week I will go try out two more. After that those I will decide will I continue on my old one or will I change to a new one. I have high hopes.

Yeah, that's why nobody should ever take Cooter's fitness advice. Any he says doesn't apply to us mortals.

It's like buying a Get-rich-quick book written by someone who won the lottery.

If Cooter was a Pokemon, he would be a Freak-type. Genetic freak.

This I agree. What works with semi-god doesn't necessarily work with mere mortals.

I need to add that if Cooter really was a Pokemon, I could be interested at starting to play Pokemon Go.

And guys, don't ask Cooter for diet advice.

Cooter's diet is to give his food a 16 hour headstart. After that, it's hunting season and nothing within arms reach is safe.

Essentially, that's a pretty accurate description of IF.

I actually enjoyed your way of putting it.

https://www.instagram.com/p/BIxhpHeAPSV/

Not too bad!

Nope, not bad at all.

 

[ironmang]

Eh, who knows? It's your body so I can't tell you what to do or what needs to be done. Also I think I've said enough, it's all I really wanted to say and more. I'm pretty sick of typing up a walkthrough on a custom training program, I'm sure you understand lol.

Just was hoping I'd run into someone who dealt with something similar due to this being a forum full of people who also grew up playing games and being on the computer hours every day. Reddit seems to have a lot of information so I'll just give that a try. Thanks anyways though.

 

[Spiritreaver]

Every olympics leaves me wishing I looked like a top tier gymnast. I'm ok with being big and beefy though.

 

[TripOpt55]

Weighed in at 169 today. First time I've been under 170 since college. Still want to be a bit leaner. Got my diet locked in again. Moved from three to five lifting workouts a week this past week. Added in some HIIT workouts in the last few weeks. I find the closer I am to meeting my goals, the more time I want to spend working towards them. Looking forward to hitting the gym every day that I go.

 

[JoeNut]

I'm doing tough mudder today, wish me luck!!!!

 

[ExplodingKetchup]

Olympic weightlifting is fun to watch, but I wish they had squats and deadlifts too. Would certainly increase its popularity even if it means it's not traditional anymore.

 

[BumRush]

Despite knowing of maybe 10-15 American Olympians (basketball excluded) out of 550, my wife and I got Olympic fever hard. You guys all in?

 

[Spiritreaver]

Despite knowing of maybe 10-15 American Olympians (basketball excluded) out of 550, my wife and I got Olympic fever hard. You guys all in?

A bit. I'm mostly just watching tennis though... which I watch anyway, lol. Sadly the USA doesn't really have anyone to root for in men's. So I'm back to rooting for Serbia like I do every 4 years.

Not really hyped about any of the other events except maybe wrestling.

 

[BumRush]

A bit. I'm mostly just watching tennis though... which I watch anyway, lol. Sadly the USA doesn't really have anyone to root for in men's. So I'm back to rooting for Serbia like I do every 4 years.

Not really hyped about any of the other events except maybe wrestling.

You have Serbian heritage?

 

[KillerBEA]

I'm doing tough mudder today, wish me luck!!!!

Good luck dude!

 

[Spiritreaver]

You have Serbian heritage?

No. My favorite tennis player is Serbian, Novak Djokovic.

Also, did you folks have the Mrs. Kenyon Olympics 2016 yet?

 

[sphinx]

Despite knowing of maybe 10-15 American Olympians (basketball excluded) out of 550, my wife and I got Olympic fever hard. You guys all in?

every 4 years, every time I see the flame getting ignited, that very moment, I choke up and my eyes get moisty.

Even with all the irregularities, briberies, fuckery and usual BS of the profesional sports world, these athletes are just about to honor human kind, giving their all in two weeks. It requires so much passion and commitment to reach an olympic competition (just getting a ticket to compete in it), it's really moving.

and when the flame goes down, I also feel like crying, it's like the collective of all human souls is about to go dormant for another 4 years.

 

[mdsfx]

I always said that a half marathon is the longest distance I would ever run, but today I couldn't resist pushing myself beyond 13.1 miles for the first time. Pace was much slower than my 8min/mile norm, but I'll blame that on the alcohol and cake from last night

 

[BumRush]

No. My favorite tennis player is Serbian, Novak Djokovic.

Also, did you folks have the Mrs. Kenyon Olympics 2016 yet?

Hahaha yes, of course, I should have realized.


______________________


Sphinx, I'm with you brother. It's cool seeing that much passion.


______________________


Nice work Mikey! That's about 12 miles longer than I'm willing to run

 

[Dusk Soldier]

https://www.instagram.com/p/BIxhpHeAPSV/

Not too bad!

not gonna lie, I love creeping your instagram for the donut pics. They look so tasty.

 

[Darryl M R]

First day actually tracking and counting macros. Geez this will not be fun.

Also I destroyed leg day yesterday (and chest today) but my knees are hurting. I'm taking leg extensions out of my workout going forward.

Also I never heard the phrase "3D delts" but black guys that workout typically have them. I got a few compliments on my delts (picture from the back of me + muh doge)

 

[Ixian]

After six weeks of hovering between 150-152 with some brief dips into the 148-149 range, today I weighed 146.8. Fuck you, plateau, and here's to hitting my goal weight of 140 by my birthday (Halloween). Also I can now say I bench 1.02x my body weight.

First day actually tracking and counting macros. Geez this will not be fun.

Once you get used to counting it's not that bad, especially if you eat a lot of the same meals. It's just a game of tetris.

 

[Darryl M R]

After six weeks of hovering between 150-152 with some brief dips into the 148-149 range, today I weighed 146.8. Fuck you, plateau, and here's to hitting my goal weight of 140 by my birthday (Halloween). Also I can now say I bench 1.02x my body weight.


Once you get used to counting it's not that bad, especially if you eat a lot of the same meals. It's just a game of tetris.

Best of luck with your goal! I hope you are planning your Halloween costume already haha. Also how tall are you?


Also this game of tetris is so painful I ate so much already and just have dinner and a few more snacks left for the day and I'm 1100 calories away and 103 protein away from my daily goal.

 

[Ixian]

Best of luck with your goal! I hope you are planning your Halloween costume already haha. Also how tall are you?


Also this game of tetris is so painful I ate so much already and just have dinner and a few more snacks left for the day and I'm 1100 calories away and 103 protein away from my daily goal.

I'm 5'8; desperately trying to shed my moobs before I start bulking if possible and hoping they disappear in the next seven pounds or so. XD Damn genetics.

What are you eating? The best advice I can give is find stuff that will fill you up for a long time and stick with those foods as much as possible: high fat foods, salads, anything fibrous, stuff with casein protein in it such as greek yogurt... my girlfriend and I still eat junky stuff, but we keep a balance so that we're not constantly hungry.

 

[Darryl M R]

I'm 5'8; desperately trying to shed my moobs before I start bulking if possible and hoping they disappear in the next seven pounds or so. XD Damn genetics.

What are you eating? The best advice I can give is find stuff that will fill you up for a long time and stick with those foods as much as possible: high fat foods, salads, anything fibrous, stuff with casein protein in it such as greek yogurt... my girlfriend and I still eat junky stuff, but we keep a balance so that we're not constantly hungry.

Thanks for the advice. Today I had:

• 1 boiled egg
• 1 serving of cottage cheese with rapsberries
• 1 mass gainer shake
• 1 serving of cashews
• A bunch of zuccini "pizza" with chorizos
• 2 servings of Puffin cereal
• 1 bottle of Gatorade for muh carbs

It's not a lot but it definitely makes me feel full. The rest of the day I should be eating spinach, salmon, white rice, oatmeal blend with peanut butter, and a different protein shake.

 

[Sadetar]

First day actually tracking and counting macros. Geez this will not be fun.

Also I destroyed leg day yesterday (and chest today) but my knees are hurting. I'm taking leg extensions out of my workout going forward.

Also I never heard the phrase "3D delts" but black guys that workout typically have them. I got a few compliments on my delts (picture from the back of me + muh doge)

That is one of my favourite pics in this thread.

 

[Christberg]

When the Despised Icon guys wrote the new album, I wonder if they knew half their audience would be using it in gym mode.
I mean...
"Down on your knees/The aftermath/No peace/Tear it all down, tear it piece by piece/Laying low, lurking deep down below/Catch your breath/Rise up from the depths, rise up, rise back up, rise up from the depths... feel my wrath, unleash the beast, the aftermath"

If that doesn't say, "Blast out those squat reps out" I don't know what does.

So blast out those squat reps already

 

[FallingEdge]

I did it nerds. 425 lbs squat.

https://www.instagram.com/p/BI0e0BcgDU_/

 

[Darryl M R]

I did it nerds. 425 lbs squat.

https://www.instagram.com/p/BI0e0BcgDU_/

No one to spot you or bars for the weight to be dropped on? You crazy mf'er

That is one of my favourite pics in this thread.

 

[Joey Fox]

Chins - 13, 13, 13

Pushed through some soreness for those gains.