2026-04-23T00:31:42+02:00 https://nostr.ae AntStrong https://nostr.ae/npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe https://m.primal.net/PBcO.png https://m.primal.net/PBcO.png https://nostr.ae/nevent1qqsfpznu89jx3kqszgv9veevw3y6f3vjmyacntmzjeqj7cfzxh0cmjqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs6dgssx In reply to <a href='/nevent1qqsgsjrsdrvn4fxap66mpks0rz4zkj74pey34muhrfjg7c6fulznl2cpr9mhxue69uhhqun9d45h2mfwwpexjmtpdshxuet59ug3k8vn'>nevent1q…k8vn</a><br/>_________________________<br/><br/>Processed foods are engineered to be extremely palatable while being completely unsatiating and offering very little in nutritional value. They&#39;re made to get you hooked and to turn you into a lifelong consumer. 2026-04-20T13:53:19+02:00 https://nostr.ae/nevent1qqsw29hk3qgd3yeuf67msw3sq8qa28lqmv6zqv9ykvvptj4nhug09sczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs36nqpq In reply to <a href='/nevent1qqstnvs4wrcl55tkpz5465hzwer3sp9znufwym4xa9rksj62pk2e2pcpz4mhxue69uhhyetvv9ujuerpd46hxtnfduhs52d2hu'>nevent1q…d2hu</a><br/>_________________________<br/><br/>Should do this to all of those hawks 2026-03-09T20:47:18+01:00 https://nostr.ae/nevent1qqs0z33z8yguq0nc6h2fekd7vgapsgu0ytw06txa90sweacxlqa82hqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsnf3psd Shout out to <span itemprop="mentions" itemscope itemtype="https://schema.org/Person"><a itemprop="url" href="/nprofile1qqstjxt6fnha9ggu3xzqdmed3yl3jl48cyd2ldn27pelfsn83wy28jqppemhxue69uhkummn9ekx7mp0qythwumn8ghj7un9d3shjtnwdaehgu3wvfskuep0qythwumn8ghj7un9d3shjtnswf5k6ctv9ehx2ap0fhuy9j" class="bg-lavender dark:prose:text-neutral-50 dark:text-neutral-50 dark:bg-garnet px-1"><span>WarMonitor</span> (<span class="italic">nprofile…uy9j</span>)</a></span> and <span itemprop="mentions" itemscope itemtype="https://schema.org/Person"><a itemprop="url" href="/nprofile1qqsy67zzq5tc9cxnl6crf52s4hptdwhyaca5j7r8jwll535tdadedvcpz4mhxue69uhhyetvv9ujuerpd46hxtnfduhszrnhwden5te0dehhxtnvdakz7qgawaehxw309ahx7um5wgknqvfw09skk6tgdahxuefwvdhk6tczdaskd" class="bg-lavender dark:prose:text-neutral-50 dark:text-neutral-50 dark:bg-garnet px-1"><span>flash</span> (<span class="italic">nprofile…askd</span>)</a></span> for their hard work in keeping us updated on all this bullshit.<br/><br/>Zap them some love. 2026-03-02T19:56:02+01:00 https://nostr.ae/nevent1qqsg46avm0z3mpsry6xcq024lqt782w0ywmsyhq9cv0j2l02k25ncjszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjszrdfnj In reply to <a href='/nevent1qqs8pxlhh53jjuyfmatnzwcqhez48rkk4952njgt0t8uuzqt2xe9atqpz4mhxue69uhhyetvv9ujuerpd46hxtnfduhsdhevah'>nevent1q…evah</a><br/>_________________________<br/><br/>Love it when our tax dollars are used for the benefit of foreign interest and religious zealots. Real America first shit. 2026-02-27T17:17:56+01:00 https://nostr.ae/nevent1qqsxe5z2k6e8tx6xyy8qulzeygjgl5u2579w6ayhsf2za3epz3qq3uszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs370lyk In reply to <a href='/nevent1qqs9sl8utfmqf473ymajmt8lsqzqdvhuh7yrry6u7fy4rt7upw5qgygppemhxue69uhkummn9ekx7mp0v0e7tn'>nevent1q…e7tn</a><br/>_________________________<br/><br/>Hell yeah 2026-02-25T16:50:18+01:00 https://nostr.ae/nevent1qqswca7z5dcgcqh8j9er86wefqflh0qhdxw8ngs9t7azuv0pfu5l86szyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjswa3n3m In reply to <a href='/nevent1qqsdnqfenj5upaqeyzn8x02rtct4qlfeg8y8r3pmman7msyplr6rljqppemhxue69uhkummn9ekx7mp0cdkx59'>nevent1q…kx59</a><br/>_________________________<br/><br/>Taking the time to honestly figure out daily activity level is also important for determining daily caloric output. Lot of people are more sedentary than they think they are.<br/><br/>Also, specifying if the food you&#39;re measuring is cooked or uncooked helps get a more accurate view of calories and macros. 2026-02-09T20:25:33+01:00 https://nostr.ae/nevent1qqs9wpmak4mp4matr7cft9jy6t40q4wsq9nsq8zw6f6grszlev5tqxgzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsrk7avg Had a fun upper body training session today. An actual deload week followed by a slightly heavier but low in volume week really had my refreshed and feeling strong. <br/><br/>Had a few really good sets today. Pressing strength is almost where I need it to be. Just need to stay on course and keep being intentional with my programming.<br/><br/>Be the proof of work. Lift something heavy. <video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/f4da6f86092d0f28c1568fe170ed5c0610a61a432b830749bc883f841360c7ed.mp4"></video> <img src="https://blossom.primal.net/c468ca688c04bed6f1f591d04a26b54ca22a61a94f2bdad25f9cb537dee54409.jpg"> 2026-02-03T01:44:38+01:00 https://nostr.ae/nevent1qqs24td2psxxznda2506q58dl3pfcalvga3y2du7ldpzqank5683kzszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjshzawq2 Take steps to be more actively engaged in your health. Be your own proof of work. 2026-01-31T00:02:43+01:00 https://nostr.ae/nevent1qqsyrzj0mvcsxz24kv8feulpkhtdwlp44650x05szywdpfpfl2m03cczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsxefcej In reply to <a href='/nevent1qqs0kwdm4ewdpszy5jhup8gesuqduauy0sn5du3u3v4hpmtw2da7p2spzpmhxue69uhkummnw3ezumt0d5hstmkx5d'>nevent1q…kx5d</a><br/>_________________________<br/><br/>Very true! Our discipline and resiliency start with how we work on and care for ourselves. 2026-01-28T23:52:53+01:00 https://nostr.ae/nevent1qqstcld7dr9rn9kp9hftr9fs83ykajw3fy2vcwp5lz0nz0p4m2rxrvqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs0xjp7v Always take time to work on yourself, even for a brief moment. Sharpen the mind, the body, and the spirit. We can&#39;t take care of those we love when we&#39;re slow, weak, and riddled with doubt. They deserve your best, and so do you. 2026-01-21T21:06:07+01:00 https://nostr.ae/nevent1qqsv5gwlkxw0anne26wt7fnx4rmerh0d2tgrmmkzjgmxqxj20swmltszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs0pxezs Wasn&#39;t able to train yesterday, so I got it done today. I think my body&#39;s ready for a deload week. Weight felt extra heavy today.<br/><br/>Mainly worked on deadlifts. Only worked up to 455 for a single. I did do some zercher squats and I ended the session with some back extensions.<br/><br/>As challenging and humbling as today was, I still had a good time and my day is better because of it.<br/><br/>Heavy lifting is always good fun. <video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/920f8fab3385cebe686ee54c596d92c3c25427ddbfbfa1930b8b7b41f328b34e.mp4"></video> <img src="https://blossom.primal.net/d4325cbcd8e02ba7f743a00f30005e4fb50e0040986d544315726dfaeb1b32cc.jpg"> 2026-01-18T02:09:58+01:00 https://nostr.ae/nevent1qqsdxk7lxm8se05z2hrt4xv6uatmj3asufz2a337qapux9ws5vyu2fszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsfyj95r The more you know<blockquote class="border-l-05rem border-l-strongpink border-solid"><div class="-ml-4 bg-gradient-to-r from-gray-100 dark:from-zinc-800 to-transparent mr-0 mt-0 mb-4 pl-4 pr-2 py-2">quoting <br/><span itemprop="mentions" itemscope itemtype="https://schema.org/Article"><a itemprop="url" href="/nevent1qqs9hqeguwzlz30aw0uvfdxdkafc5cp506k4x88e0zkax5vdseeqxsqpzamhxue69uhhyetvv9ujuurjd9kkzmpwdejhgtczyqahljprvy0346h2v0hrha5myku259hvd6qart7rjqngprlpjs657qcyqqqqqqgcsldjd" class="bg-lavender dark:prose:text-neutral-50 dark:text-neutral-50 dark:bg-garnet px-1">nevent1q…ldjd</a></span> </div> Captive portals are not going away. You cannot stop that but you can decide where the it lands.<br/><br/><a href="https://untraceabledigitaldissident.com/captive-portal-authentication-privacy-guide/">https://untraceabledigitaldissident.com/captive-portal-authentication-privacy-guide/</a> </blockquote> 2026-01-11T15:29:18+01:00 https://nostr.ae/nevent1qqs9vkfllj96akglxzazf5mwswjqfqus4td3p6n654hsxj4r253r2uczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs3np2vn Fantastic deadlift session today. Back to pulling 500. Feels good. Backed off to 445 for a double and then backed off one more time to 395 for 4. I even had time to end with the leg press.<br/><br/>Tried a more narrow stance and I think I&#39;ll stick with it. Worked out well.<br/><br/>Enjoy the weekend. Lift something heavy. <video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/4d6d4cdacc54150e1a25843a81e4e7ee6930e5a002680c4c3d452498a18f16ab.mp4"></video> <video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/33c3dc6a4c3234c81b44a9edca21695598270a6137a65d4fb281a03ce4bb708d.mp4"></video> <img src="https://blossom.primal.net/24b915808bb623bb951b167c305a8039623d11835f59d76a8518ce498e3560ca.jpg"> 2026-01-09T23:11:37+01:00 https://nostr.ae/nevent1qqsruq8cqa4mmqwm06k76m2n4hccs7lg4ghvcjl596dmjt9p7062zqgzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs6890k2 <img src="https://image.nostr.build/77ffe001c799f7c1431bc4a8e12c02425ba1e1607d1e335a54439e01ffb0d95e.png"> <br/><br/>Training for Bitcoin Veterans!<br/><br/>#RUNSTR #Strength #BitcoinVeterans 2026-01-09T19:43:18+01:00 https://nostr.ae/nevent1qqsr762uqyjpkknlzeureawvwjyh3a3nunadc3gfmuufuncq8lmfj7szyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjslgk5mt In reply to <a href='/nevent1qqsgdazukf5skuv9lajfpuu2u0kwr5mks7y7x5aqq7tzqe68qgam48sppemhxue69uhkummn9ekx7mp0acj8e7'>nevent1q…j8e7</a><br/>_________________________<br/><br/>How well do hyrox and crossfit compliment each other in your experience? 2026-01-06T18:03:44+01:00 https://nostr.ae/nevent1qqs843zjyc6qv768ctep2ejrpjsnqnk4yw5c049s50vgcy9u785r4uszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjslx358k In reply to <a href='/nevent1qqsqxqqxxveedw84dzm92jmzk26jg73f74d7j2c8kts233qmzvdzpcspzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhgnzvlzg'>nevent1q…vlzg</a><br/>_________________________<br/><br/>It&#39;ll be a strongman competition. That&#39;s the kind of training I like to do. 2026-01-06T02:37:51+01:00 https://nostr.ae/nevent1qqsqfw0rm3jcy8nzkh7kdm9jusk2zwa8t2qvw5z8j4cdk9zee8kzaygzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjskpxryh I&#39;ve begun my last 6-8 weeks of a strength focused training plan before I begin to dial in on the event training for my upcoming competition. Starting this week with an upper body day.<br/><br/>Benched up to 195 before going down to 180 for my working sets. Did single arm dumbbell rows after that since my lower back is a little sensitive right now around my sciatic nerve and I didn&#39;t want bent over rows to aggravate it. Did some seated overhead pressing following that and ended with some cable face pulls.<br/><br/>Had a good time. Go pick up something a little heavy, it&#39;s fun. <video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/cb784c278f679efeffacd2b572b405cdeb4add46139ff6bfc1a690512f9752e9.mp4"></video> <img src="https://blossom.primal.net/50a9045a490468d904ba958093a721b98b1f08ffc365c62d0a43b2f574a6d9a1.jpg"> 2026-01-06T01:14:11+01:00 https://nostr.ae/nevent1qqsvzt2qkv54vwjwx0f9hvzkttdtkrrvfn4hz3ajc7t0l8ck60zyl0qzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs3mn2yq Well, shit<blockquote class="border-l-05rem border-l-strongpink border-solid"><div class="-ml-4 bg-gradient-to-r from-gray-100 dark:from-zinc-800 to-transparent mr-0 mt-0 mb-4 pl-4 pr-2 py-2">quoting <br/><span itemprop="mentions" itemscope itemtype="https://schema.org/Article"><a itemprop="url" href="/nevent1qqsyuyumxgvvcpfxmqtj5zy609735mssplsdxdnqtkt64apj36yectqpz4mhxue69uhhyetvv9ujuerpd46hxtnfduhsyg9er9ayem7j5ywgnpqxaukcj0ce06nuzx40ke40qul5cfnchz9reqpsgqqqqqqsen9769" class="bg-lavender dark:prose:text-neutral-50 dark:text-neutral-50 dark:bg-garnet px-1">nevent1q…9769</a></span> </div> In the early hours of January 3, the United States reportedly carried out a large-scale strike against Venezuela. According to the President, Nicolás Maduro was captured and flown out of the country, with CBS reporting that Delta Force conducted the operation. As of 5:00 a.m. ET, this is what is known so far:<br/><br/> <img src="https://image.nostr.build/e9f21163714df69a5dc6c1dc3fcd04212ed8704499b2d5d5a7e6065ac7aa7174.jpg"> <br/> <img src="https://image.nostr.build/93508f3ee5b63128c4c398f6fce7156d13eabf8fde61be650656fca92e6b665f.jpg"> </blockquote> 2026-01-03T12:21:52+01:00 https://nostr.ae/nevent1qqsppdveeue6x8qp8wwa3f8pn7h9r9d8kd29tj7fgxte582n0tql90szyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsxmt59k Today was the last deadlift session of the year. And it was a good one. Worked up to 465 for a single. Was a little more challenging compared to last week, but it still went up. Backed off to 405 for, surprisingly, 4 reps. Backed off again to 375 for 2 sets of 4 paused reps.<br/><br/>Good pulls. Good day. <video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/954d6608d9f1caded73ed6ae62364581eed6eabc6153477e3ea7ba0c2a42decd.mp4"></video> <img src="https://blossom.primal.net/95777548d63f7d22aa2f6d84419173a1a61ca3335a4796f3ffe77ef348fd0800.jpg"> 2025-12-27T22:34:04+01:00 https://nostr.ae/nevent1qqstl9jgxn9f9xhleljgzdrp0qcpy7mqlnced47pf2xdr0rgd583v0gzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs9vz9yz Trained legs yesterday. Did not feel strong. Worked up to 335 on squats. Failed my top set of 365. RDLs and leg press went alright though. Did some drop sets with the leg press switching from bilateral to just my left leg. Noticed that it&#39;s a little underdeveloped compared to my right. <br/><br/>Haven&#39;t failed a squat in a while. But that&#39;s ok, failure&#39;s a part of progress.<br/><br/>No videos this time, weight room was a little crowded. <br/><br/><br/><br/> <img src="https://blossom.primal.net/f60d6512c66133080722227e40dd76f460c54d1255306feb5fd7b954db356d21.png"> 2025-12-24T16:01:12+01:00 https://nostr.ae/nevent1qqs25f5zm8rpnt5gx9js8nmn0t7dckqkmra4slapcfknf7enk9re0mszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsc0g9xy In reply to <a href='/nevent1qqsxkgmg3lght6dgwsm5gqsgt0kpe0as8m9nqsp5jt853dygwfg2eggpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhgpl327p'>nevent1q…327p</a><br/>_________________________<br/><br/>That&#39;s a fair point. Depending on how well he&#39;s doing, we can go to 95% of max as singles in week 3 and then week 4 would be singles around 97-98%.<br/><br/>Having doubles at 92% in week 3 is just a little bit more of a cautious, conservative approach. The goal is to minimize cns fatigue and to protect his joints and tendons as much as possible. But we can definitely adjust the loads and intensity if he&#39;s not being sufficiently challenged by the 3rd week. 2025-12-24T04:51:09+01:00 https://nostr.ae/nevent1qqs0h6qx4n5c3faanzdnp63h576uerqc640gy2acqx39ttmd8xf2frczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs2jp4er Longer note. Got a draft of the peaking program I&#39;m designing fleshed out. But I&#39;m open to suggestions and critiques to make it as well planned as possible. So I&#39;ll be posting it in case anyone wants to take a look at it. <br/><br/>Most of the accessory exercises have TBD for their loads. This is to enable some agency for my friend. Let him pick the appropriate load for the target rep ranges since he has a better sense of where he is for the those. Also, accessory exercises were chosen to enhance how he already squats and benches (no need to change what already works).<br/><br/><br/>Here&#39;s the current program:<br/><br/>Current maxes:<br/>Squat: 515<br/>Bench: 385x3 (415-420 estimate)<br/><br/>Week 1 (87.5% of current/ projected 1RM)<br/><br/>Day 1:<br/>Bench press:<br/>3x3 360<br/>1x6 335<br/>Seated Shoulder Press:<br/>3x8 185<br/>Triceps pushdown:<br/>3x15 TBD<br/>Incline Flys:<br/>3x15 TBD<br/>Lateral Raises:<br/>3x15 30 (2 15s)<br/><br/>Day 2:<br/>Squat:<br/>3x3 450<br/>1x6 415<br/>RDLs:<br/>3x8 225-255<br/>Leg Extension:<br/>3x12 TBD<br/>Seated Leg Curl:<br/>3x12 TBD<br/>Hip Abductors (superset):<br/>3x15 TBD<br/>Hip Abductors (superset):<br/>3x15 TBD<br/><br/>Day 3:<br/>Smith Machine Incline Press:<br/>3x6 285<br/>Close Grip Bench Press:<br/>3x12 225<br/>EZ Bar Skull Crushers (Dumbbells work too for joint health):<br/>3x15 TBD<br/>Lateral Raises:<br/>3x15 30<br/>Cross Cable Flys:<br/>3x15 TBD<br/><br/>Day 4:<br/>Narrow Stance Smith Machine Squats:<br/>3x6 315<br/>Horizontal Leg Press:<br/>3x12 TBD<br/>Leg Extension:<br/>3x12 TBD<br/>Seated Leg Curl:<br/>3x12 TBD<br/>Lateral Lunges:<br/>3x30 (total for both legs) Body Weight<br/><br/>Week 2 (90% 1RM)<br/><br/>Day 1:<br/>Bench press:<br/>3x3 375<br/>1x5 345<br/>Seated Shoulder Press:<br/>3x6 185<br/>Triceps pushdown:<br/>3x15 TBD<br/>Incline Flys:<br/>3x15 TBD<br/>Lateral Raises:<br/>3x15 30 (2 15s)<br/><br/>Day 2:<br/>Squat:<br/>3x3 465<br/>1x5 425<br/>RDLs:<br/>3x6 225-255<br/>Leg Extension:<br/>3x12 TBD<br/>Seated Leg Curl:<br/>3x12 TBD<br/>Hip Abductors (superset):<br/>3x15 TBD<br/>Hip Abductors (superset):<br/>3x15 TBD<br/><br/>Day 3:<br/>Smith Machine Incline Press:<br/>2x5 285<br/>1x6 255<br/>Close Grip Bench Press:<br/>3x8 235<br/>EZ Bar Skull Crushers (Dumbbells work too for joint health):<br/>3x15 TBD<br/>Lateral Raises:<br/>3x15 30<br/>Cross Cable Flys:<br/>3x15 TBD<br/><br/>Day 4:<br/>Narrow Stance Smith Machine Squats:<br/>2x5 345<br/>1x6 315<br/>Horizontal Leg Press:<br/>3x8 TBD<br/>Leg Extension:<br/>3x12 TBD<br/>Seated Leg Curl:<br/>3x12 TBD<br/>Lateral Lunges:<br/>3x30 (total for both legs) Body Weight<br/><br/>Week 3 (92/92.5% 1RM)<br/><br/>Day 1:<br/>Bench press:<br/>2x2 385<br/>1x4 350<br/>Seated Shoulder Press:<br/>3x6 185<br/>Triceps pushdown:<br/>3x15 TBD<br/>Incline Flys:<br/>3x15 TBD<br/>Lateral Raises:<br/>3x15 30 (2 15s)<br/><br/>Day 2:<br/>Squat:<br/>3x2 475<br/>1x4 435<br/>RDLs:<br/>3x6 245-250<br/>Leg Extension:<br/>3x12 TBD<br/>Seated Leg Curl:<br/>3x12 TBD<br/>Hip Abductors (superset):<br/>3x15 TBD<br/>Hip Abductors (superset):<br/>3x15 TBD<br/><br/>Day 3:<br/>Smith Machine Incline Press:<br/>2x4 285<br/>1x6 255<br/>Close Grip Bench Press:<br/>3x6 235<br/>EZ Bar Skull Crushers (Dumbbells work too for joint health):<br/>3x15 TBD<br/>Lateral Raises:<br/>3x15 30<br/>Cross Cable Flys:<br/>3x15 TBD<br/><br/>Day 4:<br/>Narrow Stance Smith Machine Squats:<br/>2x4 355<br/>Horizontal Leg Press:<br/>3x6 TBD<br/>Leg Extension:<br/>3x12 TBD<br/>Seated Leg Curl:<br/>3x12 TBD<br/>Lateral Lunges:<br/>3x30 (total for both legs) Body Weight<br/><br/>Week 4 (95% 1RM)<br/><br/>Day 1:<br/>Bench press:<br/>3x1 395<br/>1x2 355<br/>Seated Shoulder Press:<br/>3x4 185<br/>Triceps pushdown:<br/>3x15 TBD<br/>Incline Flys:<br/>3x15 TBD<br/>Lateral Raises:<br/>3x15 30 (2 15s)<br/><br/>Day 2:<br/>Squat:<br/>3x1 490<br/>1x2 435<br/>RDLs:<br/>3x4 245-250<br/>Leg Extension:<br/>3x12 TBD<br/>Seated Leg Curl:<br/>3x12 TBD<br/>Hip Abductors (superset):<br/>3x15 TBD<br/>Hip Abductors (superset):<br/>3x15 TBD<br/><br/>Day 3:<br/>Smith Machine Incline Press:<br/>3x4 285<br/>Close Grip Bench Press:<br/>3x4 225<br/>EZ Bar Skull Crushers (Dumbbells work too for joint health):<br/>3x15 TBD<br/>Lateral Raises:<br/>3x15 30<br/>Cross Cable Flys:<br/>3x15 TBD<br/><br/>Day 4:<br/>Narrow Stance Smith Machine Squats:<br/>3x4 315<br/>Horizontal Leg Press:<br/>3x4 TBD<br/>Leg Extension:<br/>3x12 TBD<br/>Seated Leg Curl:<br/>3x12 TBD<br/>Lateral Lunges:<br/>3x30 (total for both legs) Body Weight<br/><br/>Bridge (Week 5)<br/><br/>Day 1:<br/>Bench press:<br/>3x8 255<br/>1x20 225<br/>Seated Shoulder Press:<br/>3x4 185<br/>Triceps pushdown:<br/>3x15 TBD<br/>Incline Flys:<br/>3x15 TBD<br/>Lateral Raises:<br/>3x15 30 (2 15s)<br/><br/>Day 2:<br/>Squat:<br/>3x3 345<br/>1x10 315<br/>RDLs:<br/>3x4 225-255<br/>Leg Extension:<br/>3x12 TBD<br/>Seated Leg Curl:<br/>3x12 TBD<br/>Hip Abductors (superset):<br/>3x15 TBD<br/>Hip Abductors (superset):<br/>3x15 TBD<br/><br/>Day 3:<br/>Smith Machine Incline Press:<br/>3x6 225<br/>Close Grip Bench Press:<br/>3x12 185<br/>EZ Bar Skull Crushers (Dumbbells work too for joint health):<br/>3x15 TBD<br/>Lateral Raises:<br/>3x15 30<br/>Cross Cable Flys:<br/>3x15 TBD<br/><br/>Day 4:<br/>Narrow Stance Smith Machine Squats:<br/>3x6 255<br/>Horizontal Leg Press:<br/>3x12 TBD<br/>Leg Extension:<br/>3x12 TBD<br/>Seated Leg Curl:<br/>3x12 TBD<br/>Lateral Lunges:<br/>3x30 (total for both legs) Body Weight<br/><br/>Max Day(Week 6):<br/><br/>Bench:<br/>390<br/>410-420<br/>425-435 depending on second attempt<br/><br/>Squat:<br/>495<br/>520-530<br/>535+ depending on the second attempt<br/><br/>Thank you for reaching the end!<br/>#asknostr #fitness #fitstr #liftstr 2025-12-23T21:31:36+01:00 https://nostr.ae/nevent1qqs0z6qwzy9dehu2wx5xdw8cd83ysk0n24449s9nflhe9c0up4kf8vczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsxheh0t Bit late posting this. <br/><br/>Today was an upper body day. Did some light benching to warm up. Went to bent over rows after that. Practiced my axel bar push press with almost all the equipment I&#39;d wear for a heavy single. Need to improve my front rack position. Finished the day with seated cable rows.<br/><video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/5360387598bb27cac2fad9a84524617027abd76d31e64c20749cfb470f697524.mp4"></video> <img src="https://blossom.primal.net/3f40a3b2ba55098885d45627bf9a6f2492d708eaae45373ae35eaae9549be0e0.jpg"> 2025-12-23T05:58:13+01:00 https://nostr.ae/nevent1qqsx2jl7ascu536hmtrv9y48w6hveg22pm5vaxzuxnehwd74z7m5dsszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs24w0hh In reply to <a href='/nevent1qqsffgjv4vp84m0ejvhwwhjcsjpnmynxfws7cjnf20v59d40ky20a4cpr4mhxue69uhkummnw3ezucnfw33k76twv4ezuum0vd5kzmp0fdc2jx'>nevent1q…c2jx</a><br/>_________________________<br/><br/>It&#39;s nice to feel stronger again. I dropped about 23 lbs from September to the end of October and it was a big adjustment before the muscle memory really started to kick in 2025-12-21T19:25:36+01:00 https://nostr.ae/nevent1qqsv3rd60dau4uruzcf87qvcfhycpwe0ahgrx696ye32tkh7yhpn99szyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs0tk2q6 Great deadlifting session today. Tried out a new preworkout and it&#39;s a heavy hitter. Finally pulled 440 for the first since my diabetes diagnosis. Jumped to 455 after that, and my top set for the day was at 465 <video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/e2bb7e31e605823e7bde2f3a3a09069b8e4a0dc306339da89660f0ae9ae97247.mp4"></video> <img src="https://blossom.primal.net/99c69276114c969e06e617c7843e83b0cefe1d73ce1e85a68ee67fe11f7610b8.jpg"> .<br/><br/>Back off set was at 385x4. Finished with a set of snatch grip deadlifts at 335. Those were at a much more appropriate load than last time.<br/><br/>Guess 475 is the goal for the end of the year. We&#39;ll see how that goes before I start working towards 500. 2025-12-21T01:05:18+01:00 https://nostr.ae/nevent1qqsyte56rgdewj976ww6w04mukfce5qxg52rl7pl6kzeuyzagvua2hczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsuxclgk One of my big gym homies is giving me the chance to design a squat and bench peaking program for him to start the new year with. Lot of trust from him. Very exciting. Looking forward to the challenge. 2025-12-20T03:19:12+01:00 https://nostr.ae/nevent1qqsq3k7tzszn6e74j5x6xclgmvj07nys0a96cu499gax9uvj6n6ql0qzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjspmyyx0 Was able to squeeze in an upper body workout. Low volume with my OHP since my elbow&#39;s bothering me some. Also used the Swiss bar for more of a neutral grip. Worked up to a couple of singles at 135. Did some t bar rows with the v grip. Finished up with tricep pushdowns and some cable hammer curls.<br/><br/>Maybe a bit rushed, but still nice and fun. <video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/55a847f19cdc615af20b2fb1cee873a1ecc93cb685d78c4eb34984fa19e38dd4.mp4"></video> <img src="https://blossom.primal.net/56ac7b284786cbd616d4ead3f8980cd5947e0b08ac426a5184ae0b7ba95e020b.jpg"> 2025-12-19T00:26:07+01:00 https://nostr.ae/nevent1qqswr5ughm7dy4kd7qjyteujqyfdnxmefhqr0fuvzujzyn4uyndz2sgzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsqme79k In reply to <a href='/nevent1qqsgytma6mamx05r9a0rd6k3fjgh4pnlqlyhw4688hg8p0e4aa9vp8spzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhgadcfdh'>nevent1q…cfdh</a><br/>_________________________<br/><br/>I&#39;m glad you got a system worked out for preventative care 2025-12-17T02:17:13+01:00 https://nostr.ae/nevent1qqspsq97fv3uudhzlmfc9j5zgzpse20f03pjyqt0ytdfjqawh42nudczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsa8mtxg In reply to <a href='/nevent1qqswqfvn5a7un9360sft0emhvy0q7t978mzgh50gkh6lhy49nguz2ucpr4mhxue69uhkummnw3ezucnfw33k76twv4ezuum0vd5kzmp08777mk'>nevent1q…77mk</a><br/>_________________________<br/><br/>I know exactly what you mean. Those cracked discs were the Air Force&#39;s parting gift to me lol 2025-12-17T02:12:15+01:00 https://nostr.ae/nevent1qqsznd60eck5tc7790s6pa4mscltzss6dcy79us9ylpagwpdrw2qffqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjssklth7 In reply to <a href='/nevent1qqsx72zs4098w6xmwvxmw32jgvvjrc855m7cfqtja3deq79vtwl0ntqpr4mhxue69uhkummnw3ezucnfw33k76twv4ezuum0vd5kzmp0pcckv8'>nevent1q…ckv8</a><br/>_________________________<br/><br/>Improving hip mobility and strengthening both the core and posterior chain has been beneficial with my pain in my lower back from herniated discs. Anecdotal of course, but having a rough idea where muscular pains originate from in the kinetic chain is always helpful. 2025-12-17T02:05:41+01:00 https://nostr.ae/nevent1qqsyyk7vnamslcc6al65l82axc9sqrr6s498l7xvmdf55rle50a220qzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsyt5ypl Squats went well today. Worked up to 375 for a single followed back a back off triple at 325. Did RDLs after that. Started at 225 and finished with 275. Ended the session with some leg extensions.<br/><br/>Aiming to squat either 385 or 390 next week. Everything&#39;s progressing rather well.<br/><br/>Let&#39;s see how my legs feel in a couple of days. <video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/35bfb555e62bb03b5a614a792d179b7bc5d3e7ebdf544a061f2f6226966e3ab0.mp4"></video> <img src="https://blossom.primal.net/d739c1baec43ed1625f544a63f23f81473d041d88cfaf150ab2008b9618bf783.jpg"> 2025-12-17T01:35:19+01:00 https://nostr.ae/nevent1qqsp4h03alkjaswtk9hsxd5yf2j4tkfscwle7kjnwqyvm8f2fga99lczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsau8ht4 Awesome day working at the gym today. Good amount of people pushing themselves and each other. Feels good helping build that culture of strength in the local community. 2025-12-14T02:01:59+01:00 https://nostr.ae/nevent1qqspmss7x70es0gc98ufdzhvt547wrt2ve7lf8hm6f52kja89elhzkqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsmh26pr In reply to <a href='/nevent1qqsxfr3e86dnukdzf7ja68u2q9nqtj26550u803jrfcphnlht3kchxqpndmhxue69uhkummn9ekx7mp0y5erqamnwvaz7tmwdaehgu3wd3skuep0y5erqffjxpshvct5v9ez2v3swaehxw309ahx7um5wgh8w6twv5hj2v3sy5erqctkv96xzu39xgc8wumn8ghj7ur4wfcxcetjv4kxz7fwvdhk6te9xgc8wumn8ghj7un9d3shjtnyv9kh2uewd9hj7ffjxpmhxue69uhhyetvv9ujuumwdae8gtnnda3kjctv9u5dpnh0'>nevent1q…pnh0</a><br/>_________________________<br/><br/>The app I currently use counts warm up sets. Its closer to 7. And it&#39;s all I did today too <br/><br/> 2025-12-12T22:31:46+01:00 https://nostr.ae/nevent1qqsdzugymsz388tq79tjdmdswznzmwcs99a4elymwxan087pz7x2zwgzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsjqqlua Had a great deadlifting session. Still a bit congested, but that didn&#39;t matter today. Got up to 425lbs for a single and worked back down to 390 conventional.<br/><br/>There was enough time left today to finish with a set of snatch grip deadlifts. Kinda overestimated the difficulty. Will definitely need to up the weight next time.<br/><br/>Feeling fucking great.<br/><video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/b20d5c87dca04df2d5b40acf2d280c06946a1f61c38fe128af57f9d2bc13a96a.mp4"></video> <img src="https://blossom.primal.net/c4e823a18794bc66235a222126e57a06526eee2e43f26ef9896fe5455e93e995.jpg"> 2025-12-12T20:02:42+01:00 https://nostr.ae/nevent1qqsv4k5h8a5ekqyqxs0mpwzwm5efd4h0w37pyl5nefphudse7har6dqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsd666a7 In reply to <a href='/nevent1qqstgyj46jaul2k3shhgucrrt2uncdsxpmpp0zd2xrklvcku5eyxx3spz4mhxue69uhhyetvv9ujuerpd46hxtnfduhsnz2vtf'>nevent1q…2vtf</a><br/>_________________________<br/><br/>That&#39;s still great depth 2025-12-12T00:21:02+01:00 https://nostr.ae/nevent1qqs9zq52klhgn6sjczwrhqh9umgp00gpzwul2gj504hgsftvkz2ct5czyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsl0yved In reply to <a href='/nevent1qqsygrwhp6450zh2ckgkv70w8uyyra0pmzy6c0sk5qlze6p2dl909aqpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhge2v22r'>nevent1q…v22r</a><br/>_________________________<br/><br/>Is it only available on iOS for now? <br/><br/> 2025-12-06T21:48:42+01:00 https://nostr.ae/nevent1qqsd3jt6nmnrpy0hstzw3dftya0uwktpnnpr44wkt7zpwdtsvdrhdqczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsdjg67w In reply to <a href='/nevent1qqsygrwhp6450zh2ckgkv70w8uyyra0pmzy6c0sk5qlze6p2dl909aqpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhge2v22r'>nevent1q…v22r</a><br/>_________________________<br/><br/>I&#39;ll have to check it out <br/><br/> 2025-12-06T20:55:50+01:00 https://nostr.ae/nevent1qqsqpzxtrj73vl6ta0t38fs903kh4e3j3ausaqrzzt6x9mjhgy7sj7czyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsu94u8a In reply to <a href='/nevent1qqsgtr9yzd6p984ymu4swxd7weawungelp3cztk29rxnewslfhszpycpzemhxue69uhhwmm59eek7anzd96zu6r0wd6z7xfuxu3'>nevent1q…uxu3</a><br/>_________________________<br/><br/>It is. That&#39;s a good eye you got there. 2025-12-06T20:37:45+01:00 https://nostr.ae/nevent1qqsxucllgfv53z7h4j9vadzt5ru34gp44kj2mnzystd4c6pqy9fwfqszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsa9yp5v Had a nice upper body day. Everything felt pretty good. There&#39;s some elbow pain from squatting earlier this week, but some shoulder mobility work will alleviate that.<br/><br/>After doing some axel presses, I&#39;ve finally tested the waters on my 3 main lifts. I&#39;ll see where I can get them to by the end of year, then we&#39;ll set progression goals.<br/><video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/81e52e6f667030b81a16a81785681a74a97ca1b11423708b715eba3fe1fca468.mp4"></video> <img src="https://blossom.primal.net/705774257bf3b5c0f790864baaf5509111dcebd65827d02422efe49fa26fe395.jpg"> <br/> 2025-12-05T00:24:32+01:00 https://nostr.ae/nevent1qqszpmm3jwxyecvdvldkx7043dsjhtkvr5htwk9p4rugkgp3573sycczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsmrsjlc Good squat day yesterday. Recorded my last set, a triple at 315 lbs. Depth was tolerable, but that&#39;ll improve as I progress in weight. <br/><br/>Worked up to 365 for a single. Wish I recorded that one, but I didn&#39;t think I&#39;d get it. Looks like 405 might be possible for the end of the year. Thanks muscle memory.<br/><br/>Also did barbell RDLs up to 225, and sandbag over shoulder and sandbag squats with my 200 lbs bag. <video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/c45e19365d8b53b5034b0a51c68be16467cea3689415f62c15a2d4f7aa101db6.mp4"></video><br/> 2025-12-03T17:21:39+01:00 https://nostr.ae/nevent1qqsz4scapuxu7eugp48vk6vzeg7gy6hsvzntnlj3nwa3rjxur07kpgqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjse3pccy Nice, little deadlift session today. Good use of all those Thanksgiving carbs calories.<br/><br/>The three top sets from today are 365 lbs x 1, 405x1, and a back off for 375x2.<br/><br/>Slowly building my strength back up. 405 wasn&#39;t moving much 3 weeks ago.<br/><video controls width="100%" class="max-h-[90vh] bg-neutral-300 dark:bg-zinc-700"><source src="https://blossom.primal.net/b51dfd0bb7eefdd4bce1144d71c477b49ec59c573920efbff86dd424b11168b4.mp4"></video> <img src="https://blossom.primal.net/ed694e0c86c14ea27f2ac49d864ecfedfc36dfec1bbd63df533c47209e14ad01.jpg"> 2025-11-28T19:52:59+01:00 https://nostr.ae/nevent1qqsr3hzggrx6hsljnfzwwqnsv36dtgfef6hufy69rxe08m9c5euyckczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsz29drp In reply to <a href='/nevent1qqsvu8fcc0nf04phrvcc8dmxwca6286vjt03qt6ja67dxcg3f6cv7rgpz4mhxue69uhhyetvv9ujuerpd46hxtnfduhsxxxwnr'>nevent1q…xwnr</a><br/>_________________________<br/><br/>Sorry to hear that. Hope it recovers well enough before your comp 2025-11-26T23:09:48+01:00 https://nostr.ae/nevent1qqsp3dz7p5mqm0yqxj03yn5hgxqlqpkykra449xf2egt5rt6j05q8kgzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs46yck8 In reply to <a href='/nevent1qqsx6m8022v4h6ejzc9h0um5drdw2rhrx4zwca9u0uzldajaudv4x5qpndmhxue69uhkummn9ekx7mp0y5erqamnwvaz7tmwdaehgu3wd3skuep0y5erqffjxpshvct5v9ez2v3swaehxw309ahx7um5wgh8w6twv5hj2v3sy5erqctkv96xzu39xgc8wumn8ghj7ur4wfcxcetjv4kxz7fwvdhk6te9xgc8wumn8ghj7un9d3shjtnyv9kh2uewd9hj7ffjxpmhxue69uhhyetvv9ujuumwdae8gtnnda3kjctv9u3z0akv'>nevent1q…0akv</a><br/>_________________________<br/><br/>I haven&#39;t recorded any lifts in a while. When I was, I mainly put them on Instagram. Time to stop being camera shy.<br/><br/>Thank you. 2025-11-26T22:30:52+01:00 https://nostr.ae/nevent1qqsrtsj92tyg75kg6zscpmzja9xfjpt2kathdkt5maesarmzv3c02rczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsrajpht In reply to <a href='/nevent1qqste57g0p07g8t3uxaq8njds9qrhk87gmxfymljvkjqrmpenveec6qpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhgfulrhq'>nevent1q…lrhq</a><br/>_________________________<br/><br/>Those squats are looking good. What are aiming to hit for your other lifts? 2025-11-26T22:18:52+01:00 https://nostr.ae/nevent1qqspxl0r20yfthetk7wjp0tq6wazdfrepqydzzyx3nw934ve05zgwtszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsrzqncm In reply to <a href='/nevent1qqsqv83gkxcvzre7twma3ctzaqfjy6kaf8gr2n7tkev8am9nc6y2n3gpzpmhxue69uhkummnw3ezumt0d5hs3x27ql'>nevent1q…27ql</a><br/>_________________________<br/><br/>Lift heavy, be kind, stack sats 2025-11-25T00:42:28+01:00 https://nostr.ae/nevent1qqszkkxx6at8640yxdu0cd29utaesdmcnww6w2s3xh7lcujyf70sd3szyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs3t0e2v In reply to <a href='/nevent1qqsyqxsrhvuqzvqeq68vw4lxmgkujtu7n9wxslrte4t7x9dxu02z3jqpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhgfeh09h'>nevent1q…h09h</a><br/>_________________________<br/><br/>Who needs a constitution anyway, right? &#34;National security&#34; is the only excuse these warmongering fucks need. <br/><br/> 2025-10-31T20:59:56+01:00 https://nostr.ae/nevent1qqs9e5sv9rzl4yqu92mzqxhmc388hgyeha69r7yxu0upks8arjuqxngzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsgw9qkq In reply to <a href='/nevent1qqst5ucqnwa0pulgen2el8a272syj84rge00wczh7gxz804wkxvs7wg6gcuuu'>nevent1q…cuuu</a><br/>_________________________<br/><br/>Christian Zionists are almost as good at working the Isreali shaft as our government is. <br/><br/> 2025-10-22T20:07:21+02:00 https://nostr.ae/nevent1qqsrddfa9a265fy2f9j7nd8jvawre068349fgxda67qe3kkkusyjrgczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjss9pcqy In reply to <a href='/nevent1qqsqmya5ss7mfg5z3r0refjjuvukspgs6mqqancjh8q2jzdrca8uuvspzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhg2nxqzn'>nevent1q…xqzn</a><br/>_________________________<br/><br/>It&#39;s better to be just wise enough, but not too wise. There&#39;s a reason ignorance is bliss. <br/><br/> 2025-10-17T19:23:38+02:00 https://nostr.ae/nevent1qqsy7jc0lamjzzx07l4lu3ahenuarsawejrsrw0xz5ksvhaap6q3lagzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjss0mexl In reply to <a href='/nevent1qqsyh34sfa54vfqhwkv9l92j7nt7k2jycj2ajw0najfp6s6k88gz4aspp4mhxue69uhkummn9ekx7mqe7vzf5'>nevent1q…vzf5</a><br/>_________________________<br/><br/>🤣 🤣True American classics 2025-10-16T05:09:23+02:00 https://nostr.ae/nevent1qqswp0j5mspt5gm56kg8u9s8yjmjudv5ktqvp0aqk87qgfg6gxhnaggzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs9nxzl3 In reply to <a href='/nevent1qqsqw3sp47p8frkphdt05ay36v75yphh0vwxxsdk2zxguh4wap2p8uqpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhg3ngnyu'>nevent1q…gnyu</a><br/>_________________________<br/><br/>Gotta be careful. Someone could&#39;ve slipped some spam into the scramble. <br/><br/> 2025-10-13T15:36:58+02:00 https://nostr.ae/nevent1qqsyakgtvef29y9qt0xltj8rgklzh69xmey6f3vkm34rpyhhphj8ywszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsm7mdwx In reply to <a href='/nevent1qqsy6f2df8r7623dyl2dpwndse7rr72e0kljfxc80aq2ucc7kk4kjpsppamhxue69uhkummnw3ezumt0d5t65wc2'>nevent1q…5wc2</a><br/>_________________________<br/><br/>Congrats! Fatherhood is always a worthy adventure. <br/><br/> 2025-10-13T01:17:21+02:00 https://nostr.ae/nevent1qqst3zhntuzmed4mchf043cp9ykcytzgfjfadekpjncf6ym9ugfxffszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsua2shd The past few days have reminded me that it&#39;s not timing but time in that matters. <br/><br/> 2025-10-12T19:00:30+02:00 https://nostr.ae/nevent1qqs9mhtuktj7uyf30ynmfxz3qgsu0dtdt59fqdzvmwxdd4dadkd35qgzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjstzfxn5 One of my favorite things to tell my clients early on is that training is the fun/easy part for us. Fixing our sleeping patterns, improving our sleep hygiene, and making needed dietary changes are the truly difficult parts. <br/><blockquote class="border-l-05rem border-l-strongpink border-solid"><div class="-ml-4 bg-gradient-to-r from-gray-100 dark:from-zinc-800 to-transparent mr-0 mt-0 mb-4 pl-4 pr-2 py-2">quoting <br/><span itemprop="mentions" itemscope itemtype="https://schema.org/Article"><a itemprop="url" href="/nevent1qqstezlg4x9wd6752cq0e4h63jekmeaeywmlgnrxcr7gectu5mvhvmsppemhxue69uh5qmn0wvhxcmmvqgsrt5ktcg377xqmjd5qfz5pz7ut2kc77emt0qts0p3q89cvdcxs0xsrqsqqqqqpu2tzkm" class="bg-lavender dark:prose:text-neutral-50 dark:text-neutral-50 dark:bg-garnet px-1">nevent1q…tzkm</a></span> </div> #GE #Nostr friends ☀️😊💪🏻<br/><br/>Ever wonder why you train hard but still feel tired fast, gain muscle slowly, or recover slower than the gym bros? 🏋️‍♂️<br/>
Sometimes the real key 🔑<br/>isn’t how hard you train — it’s how well you recover.
What you do in the other 23 hours of your day matters even more than what you do in the gym.<br/><br/>😴 Sleep
Muscles don’t grow when you lift — they grow when you rest.
During deep sleep, your body releases growth hormone and testosterone, repairing tissues and rebuilding strength.
Poor sleep keeps cortisol high, slows recovery, and burns your gains.
Aim for 7–9 hours of quality sleep every night.<br/><br/>💧 Water
Hydration = performance.
Even 2% dehydration can reduce endurance by 10–20%.
Drink 500 ml before, 200 ml every 20 min during, and 1.5× the weight lost after training.
Your energy, focus, and blood flow depend on it.<br/><br/>⚡️ Electrolytes
Sweating means losing sodium, potassium, and magnesium — your body’s electric fuel.
Without them, you’ll cramp and fatigue faster.
DIY mix: 500 ml water + ¼ tsp salt + 1 tbsp honey + squeeze of lemon 🍋<br/><br/>🍳 Protein
Within 30–60 minutes post-workout, take in 20–40 g of protein to rebuild muscle and speed recovery — that’s your anabolic window.
Whey, eggs, tofu, or Greek yogurt — just don’t skip it.<br/><br/>🏋🏻Train hard, but recover smarter.
Sleep deep. Hydrate well. Replace electrolytes. Eat enough protein.
That’s how real performance is built — not just in the gym, but in life.<br/><br/>💪🏻wellness+⚡️sats=true wealth 🌿<br/><br/>#food #hydration #wellness #gym #nostr #damus #nostrhealth #healthstr #stacksats #btc #siamstr<br/><br/>Ref: Jim LaValle, Sports Medicine & Nutrition, A4M Textbook.<br/><br/> <img src="https://image.nostr.build/73eab5984084d89471ca3ed267584269062180221a0054be81e343ab8bf70538.jpg"> </blockquote> 2025-10-09T16:13:01+02:00 https://nostr.ae/nevent1qqs0f0s2m33c0pcl54stwh7xht26gk0zzas2yketfmvq6ffadetxd3szyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsrt7fcf In reply to <a href='/nevent1qqsrs7s762qlvllzrtff65qj7m2xdwe4qqz5gv9g5sg983lcc3rw6cqpz3mhxue69uhhyetvv9ujuerpd46hxtnfdum6kmq8'>nevent1q…kmq8</a><br/>_________________________<br/><br/>I&#39;m somewhat familiar with how a lack of movement can affect bone density and the lack of sunlight makes sense. Are there any studies or meta analyses of the others that you&#39;ve found? 2025-10-08T15:50:26+02:00 https://nostr.ae/nevent1qqszyhrw5lpherev0j06xc039l7et34hxe86h8sw8xf5aq0a9gp4zcgzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjshgx7mz In reply to <a href='/nevent1qqsr36dpdxtg0l3ne8qdq2a7tkul82fd67j9w6v9lhrhq3h705qlqeqpzemhxue69uhhxetpwf3kstnwdaejuar0v3shj259rpt'>nevent1q…9rpt</a><br/>_________________________<br/><br/>The victim mentality is easier to live with instead of having accountability for ourselves <br/><br/> 2025-10-03T19:30:29+02:00 https://nostr.ae/nevent1qqsxjhjcqczu5fchfxsdgx3t5rx4p48t5pk79lkkh4eyygyykc6rj9czyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsp083lc In reply to <a href='/nevent1qqsvptg258xd7y49x4afzhenxsxvwlfygg5rg0aqdfqhxes8ygnfsggpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhg7mcgsr'>nevent1q…cgsr</a><br/>_________________________<br/><br/>Hell yeah 2025-10-02T03:45:47+02:00 https://nostr.ae/nevent1qqs8kwqtd0fnh8pl20hxk84mw7qs2y2yp3emr3mnvkrkrsu5pjvvfeqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsgq74s2 Starting to notice that slight chill in the air in the evening. My favorite time of the year is almost fully here. 2025-10-02T03:37:28+02:00 https://nostr.ae/nevent1qqsy3z5em6g9fjhsxyyycwgr55f7k5spcwu3l3yr45lcnhdg4hzkf8gzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsjtql0q Took step one in detwitterfying. Finally took that shit off my phone. Some habits to be broken for sure, but that&#39;s just a few days.<br/><br/>I can just do it. 2025-09-24T03:19:33+02:00 https://nostr.ae/nevent1qqsr092mvef3z7te0t7ewxcgmtjppeenq2smpft5mvlafrq5l7mhanszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsqclvnq In reply to <a href='/nevent1qqsrhudhhcpductfuv4vlg9pvdhw8ax2cwlluec8x72wwc42zhlqwwspzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhg43qhks'>nevent1q…qhks</a><br/>_________________________<br/><br/>True. I can definitely see that <br/><br/> 2025-09-24T02:21:23+02:00 https://nostr.ae/nevent1qqszlwqaynnz29ndtd8x6dqkwhlwt95yk0jd4jwmfz3lk5e75vft2rszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs6z6rys In reply to <a href='/nevent1qqsxdasmyl957kgs6ds4n2vycy9lqlg2uss5pruqvutxfj9wrw4ph0cpzemhxue69uhkvet9v3ejumn0wd68ytnzv9hxgyxhshp'>nevent1q…hshp</a><br/>_________________________<br/><br/>That&#39;s fucked up. There&#39;s a deep failing in the family, culture, society, somewhere where going into that kind of work is seen as having a better upside for young women then other options they see in front of them.<br/><br/>And it&#39;s not just women being failed. Someone&#39;s paying for those subscriptions.<br/> <br/><br/> 2025-09-24T01:35:02+02:00 https://nostr.ae/nevent1qqsdhhz8dxuu5r5k5wp737hl48mt5vfqqhnruu30kp2kj5fzvqvwu2qzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs7mwlqc In reply to <a href='/nevent1qqs2yhh4rjpc3ufvct28e5ncelfcl8kvg37zmmm2xzfetezxv9ua9ugpzemhxue69uhhyetvv9ujuurjd9kkzmpwdejhg2kflpc'>nevent1q…flpc</a><br/>_________________________<br/><br/>You&#39;ll never progress without action 2025-09-12T04:38:01+02:00 https://nostr.ae/nevent1qqsqx597l8reg8hl99gvca6wrgumum66v3zejuktz2mawp48qga9aagzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjszjumcw Cherish the time you get to have with your loved ones. Build your name to last. Death comes on its time.<br/><br/>Tragic. Unnecessary violence. Needless loss of life. Nothing good comes from that fucker&#39;s actions. 2025-09-11T03:50:39+02:00 https://nostr.ae/nevent1qqs2lcp9adhdnn5vnqntq6gxpdmtntxyhc24l9kgjz7clqpaxs2hevszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjspmv5gl Made it to 10 years of marriage. Only the birth of my children are more important days in my life. Don&#39;t regret a single day of it. 2025-08-15T19:39:16+02:00 https://nostr.ae/nevent1qqsg0ah37pxvechuymgz9d04f3tf6ve8fpfyscjentyhumh8fycjcygzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjshjnkud In reply to <a href='/nevent1qqsgnnz4nkafwl5z2u6vs5qm3t6kn2g9ddh5tl3rcv6w3sxt09yy7xcr0d2g2'>nevent1q…d2g2</a><br/>_________________________<br/><br/>I know what you mean. A good lift or run puts my mind in the right place 2025-05-27T03:42:37+02:00 https://nostr.ae/nevent1qqsvcek45d3n2m8wlhlwj23saa2flgms3est9x8ph7wdntszpt6td7qzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsf4xgsx In reply to <a href='/nevent1qqsxp2xmemhph63a5uvwcgyrpqwp3ft99v8n5hpp74upauy0cy388tqffzs3j'>nevent1q…zs3j</a><br/>_________________________<br/><br/>Hell yeah. Moving weight makes me feel great 2025-05-27T01:43:23+02:00 https://nostr.ae/nevent1qqswx42st4s7zspk9dryw2ff6syx5wwry3n3jlpwpwpl0anxn0e4waszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsr055h7 Love seeing people working hard to push themselves while I&#39;m at work.<br/><br/>And seeing parents bring their kids in to introduce them weightlifting and fitness warms warms my heart. I believe that schools, especially in the US, have failed to educate children about health and wellness, so it&#39;s good to see some patents step up. 2025-05-25T19:26:18+02:00 https://nostr.ae/nevent1qqst9a8gj2qe7kjvu2dh3w9svlkleks07n0jh5vyaa9m93jz70hrtpqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjszdree6 Just completed a run with Runstr! 🏃‍♂️💨<br/><br/>⏱️ Duration: 00:38:06<br/>📏 Distance: 3.36 mi<br/>⚡ Pace: 11.34 min/mi<br/>🔥 Calories: 356 kcal<br/><br/>🏔️ Elevation Gain: 122 ft<br/>📉 Elevation Loss: 134 ft<br/><br/>First run with Runstr and I doubt I&#39;ll go back to strava or anything else.<br/><br/>Nice time outside. I&#39;m realizing that a good outdoor run picks my mood up better than most things.<br/>#Runstr #Running 2025-05-23T23:20:00+02:00 https://nostr.ae/nevent1qqsf8jqwmfqxt6meawwvzmcxwve58j93g4nk0m8sum4u8tg53yafefqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs8s3emu Even when we feel like we don&#39;t have enough time throughout the day, find time to do what you love or to work towards your goals. Spare a moment for yourself and put your best into you.<br/><br/>That &#34;me time&#34; isn&#39;t selfish, it&#39;s important for self care. What we do and who we are suffers when we&#39;re feeling depressed, anxious, distracted, or just feeling like shit in general. 2025-05-22T20:28:29+02:00 https://nostr.ae/nevent1qqsgjcuysyp9g2g4z40kmku6maec8z8ld5yayvuywgz37u02asxzxzszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjseves9u Only got a couple of exercises in today, but had some quality sets.<br/><br/>#proofofwork #workout #fitness #gym <img src="https://image.nostr.build/f16986946264b0d81cc034ee00064c167cd1c2edef84565ebf42797070e22b9c.jpg"> 2025-05-22T20:11:53+02:00 https://nostr.ae/nevent1qqsvg9kuk0zkdu7myx65tpuwmcj5q9xsukvehy2knyp802ka8av4frqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjszuxshw Didn&#39;t have too much time to exercise before work, so I reminded myself that we don&#39;t need a lot of time to bust out a decent workout nor do we need a lot of equipment. Make the necessary adjustments to get the right intensity.<br/><br/>#proofofwork #workout #fitness #gym <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/e521429b94bd1f35315944f07a101a22054618249b0ac12c4dd5262573537004.webp"> 2025-05-21T20:26:38+02:00 https://nostr.ae/nevent1qqsg3q47pl6tkfrtc8ag9dsfvu66duxxjcjg6gxgmmxhnzu2h5r5xtgzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs5gtfn5 Did kind of a full body workout today. Did a short 50lbs &#34;ruck&#34; at the end that ended up being more mentally challenging than I thought it would be.<br/><br/>#proofofwork #workout #fitness #gym <img src="https://image.nostr.build/8394d757f812fa085a330fd3b831eb1e5e9dddf490ff90ec398aab31b1718fb8.jpg"> <img src="https://image.nostr.build/eff3ede6d74bc2aeb738d51c88f167576417743b2b2d3778a896524bf993e20c.jpg"> <img src="https://image.nostr.build/4464718d908e39410f7c3f14d65d54b519ba1f24173123a1a69e90591a006cdf.jpg"> 2025-05-20T22:47:08+02:00 https://nostr.ae/nevent1qqs8w75r72cqkrrn4hpc9h3extw5htjczagdg2g7ydrznu24mqe3flszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjspnnhw4 Short and simple for #nostr workout 34.<br/><br/>My son actually wanted to come today and got to shoot around, which was nice.<br/><br/>#proofofwork #workout #fitness #gym <img src="https://image.nostr.build/a2a03b7aed4ea8516b53bb8421b280d0c6e720c9fcd3852d75002747aa1fee4f.jpg"> 2025-05-17T04:53:26+02:00 https://nostr.ae/nevent1qqsy7ew7r24mew89436nz60hunzxwgfcdqs9svetcxtuwv9tyzavq8gzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjstl9n2a #nostr workout 33 was a nice easy run. I even took a minute off my average mile time with a 5 minute rest walk after finishing the first mile.<br/><br/>Real close to getting my breathing patterns down and I really improved my running form from last time.<br/><br/>#proofofwork #workout #fitness #running <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/de5b19cf3691e660a881640a19d3eabf0af0f0c7bc524b64794eccb14616b8e8.webp"> 2025-05-16T03:50:33+02:00 https://nostr.ae/nevent1qqs9lnfsc8p93r6kkyw80y6e3cunxhnpdr8lx0gz9cmfztwvhqpg4kczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsvqcawg #nostr workout 32 was a draining leg day with some calisthenics and some cardio at the end. Tried doing squats on the smith machine and got humbled. That fixed bar path and narrower space significantly changed how I do the movement. Lesson learned and I&#39;ll use the machine for more quad focused squat sessions.<br/><br/>Cardio went well. The elliptical really helps my joints and anterior tibialis muscles (they run along the shins more or less).<br/><br/>#proofofwork #workout #fitness #gym <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/b70db4b69a9d98c8f68e681ee137812e179148a5a9f9040327ad25c24e4b6223.webp"> <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/cfa14f2318700a6a206a9aeefa839efe906e479563101985108404ff5faa5e99.webp"> <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/5b83dfc5388fa5df52de138a53d8250833de45d02b13411e7e88baf6027c1216.webp"> 2025-05-14T01:20:20+02:00 https://nostr.ae/nevent1qqsqh6s9p7edhx4ay0rjrgjq3c28jy3f92v34t3xefzpgvxqeactefszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjss86j4j GM What are we doing for a little self betterment today? 2025-05-13T13:56:07+02:00 https://nostr.ae/nevent1qqs99t2xpvncgcsaegm4nesfa3thwc9ccse6khgnnmjwaw74w7ydy7szyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsnfsna5 #nostr workout 31was short and simple, but fun, chest and back day followed by some interval training for my cardio. <br/><br/>Starting to get a grasp on my breathing patterns while running depending on intensity. Also, I&#39;m very happy with my pull ups progression. Slow, steady, consistent.<br/><br/>#proofofwork #workout #fitness #gym #running <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/338815f07eff184fc2a496ea72e99ea31983ff115c21d7dd5673a0a2af0a9a7e.webp"> <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/ff1097b2f64966c188bf2ed839ebb9957081b5347ac1ce04f807067a33edf98e.webp"> 2025-05-12T19:57:24+02:00 https://nostr.ae/nevent1qqsxglduxegwxy2s7g4ve7j2gj4we8grswwueu4a86pul6xjllpdukqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjska36wa #nostr workout 30 was my first outdoor run of the year. Great to be outside running again, but a lot of room for improve cause that is a trash 2 mile.<br/><br/>Happy that I&#39;m taking my cardio more seriously <br/><br/>#proofofwork #running #fitness #workout <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/a7b4f606ea7e822de990747d4964abbc61ae8ad2cb6b7bb8d976f00d09d5446c.webp"> 2025-05-11T16:07:14+02:00 https://nostr.ae/nevent1qqspclr7lz8fnxk4mr3h4g5az50xq3u3xlczfztav3s4a0ltg6fxg9qzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsxyzj7c In reply to <a href='/nevent1qqs28ux05q38pdv9syhz309qhykww5eg5dkkaeh7txpcde8r3jpz58q52sga7'>nevent1q…sga7</a><br/>_________________________<br/><br/>Damn straight 2025-05-09T14:05:01+02:00 https://nostr.ae/nevent1qqszfz27a7xdfljgjkslwrm80n2vw8whlnl8nnzjuzcxn82lyedf4jszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsymu0xw In reply to <a href='/nevent1qqsy6tqsxu5wudadlesnef74cqajshevnsgnq3yd0djvvda0kzz2vycs783z5'>nevent1q…83z5</a><br/>_________________________<br/><br/>If you get there fast, either you&#39;re lucky or it won&#39;t last. 2025-05-09T12:48:56+02:00 https://nostr.ae/nevent1qqsr6yk2a643x2kzuq79puhr97kf9f2088uw75q8w37ws0muy9myusgzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs7045xa #nostr workout 29 began with my first time trying a ruck. It was only a short one on a treadmill to get a feel for it, but I looked like I just climbed out of a pool when I was done. Had just enough for a short upper body lift.<br/><br/>Good fun<br/><br/>#proofofwork #workout #fitness #gym <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/781a9b02dbf5664901c66890c57c0b88b78e8b9c187f1918094fa07c5cac548d.webp"> <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/9e3ce15606accd27b534fcfa2f4825c2fba0afa6dfed7472204935e1f1f19771.webp"> 2025-05-08T23:01:51+02:00 https://nostr.ae/nevent1qqs2kge4ffzeau6wxphhes9szxgm9u36pu6mrp7k0fwxtr0q06j5yxgzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjssd55pd Day 28 of #nostr workouts started with my cardio this time. A couple of leg exercises followed, rip my quads, and it was finished off with a couple rounds of a body weight circuit.<br/><br/>Nice, long workout today. I needed this, badly.<br/><br/>#proofofwork #workout #fitness #gym #running <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/eccc1c0cd0b72abcf629d183e499d47ce0a631ced4ef1bc955bbe69522835cb4.webp"> <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/3875841986199b064c39cea5330d66f22846ca645cc190d8cabe8782ca9c4e6f.webp"> <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/1f99217c74d78f168d80000104ee45bf0b843edd8d686e855acdba9f9b603ea2.webp"> 2025-05-06T22:16:56+02:00 https://nostr.ae/nevent1qqswyutdh5el0fhspssgjpcfeuly8a6kjf3vl7gu9v9899hv7las5hczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs7q4act Today is the 27th #nostr workout. Things happened over the past couple of days, but we adjust, recover, and press on.<br/><br/>Very short workout today, again, hings happen. But everything felt good and progressing.<br/><br/>#proofofwork #workout #fitness #gym <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/2ba73c0ed2811554a6f5093d8833d4c2134c81bfe8afd98b5ad1f31ee87b6f04.webp"> 2025-05-05T21:36:12+02:00 https://nostr.ae/nevent1qqsxnxsy9pfqkf3wm7rnvh7n4k2v65n7dwh08mmxq654ru80q02u5xqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsfzxmy3 In reply to <a href='/nevent1qqs275z6fkqrt84h8va9vklkk26lmqfu7cknyzn56wdczpcht7p0t9qcv0ny2'>nevent1q…0ny2</a><br/>_________________________<br/><br/>Normally, as long as it&#39;s creatine monohydrate and the company doesn&#39;t use a proprietary blend, you&#39;ll be good regardless of brand. You can also always see if third party testing has been done to see pure it is.<br/><br/>A 5g dose is a decent minimum, but you can use 10g+ if you want to. Just increase your water intake since it can pull more water into muscle tissue. 2025-05-04T20:03:27+02:00 https://nostr.ae/nevent1qqsg8jvwu7grlyc4lpayt74wqmya8j5wwe43u8yr5sala7t2pvlkvfczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjstanllm In reply to <a href='/nevent1qqs8kz20y7a20sfu6z29v4azdc4un7h4d0fa9ykvrqsqcjmrr8ywzaq8atga5'>nevent1q…tga5</a><br/>_________________________<br/><br/>It&#39;s a hard truth to swallow 2025-05-04T19:51:41+02:00 https://nostr.ae/nevent1qqsfs9lcuyk6sv8qn29hjtax58e3ppy7evxujnv5yzveear6ggjqv7czyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsr5pj3v No #nostr workout today. One of our dogs that we had for almost 8 years passed this morning. All plans I had for today just disappeared so we could take the time to mourn and find the right crematorium.<br/><br/>I&#39;ll see what I can do tomorrow. But for tonight, let&#39;s celebrate a good boy. 2025-05-04T04:34:05+02:00 https://nostr.ae/nevent1qqstq2k70jz2cxux93guc30y675rc37qsqs5tgz748s9vfr39hpmz4qzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs5l5s3j Day 26 of #nostr workouts was pretty simple. Some pull ups and push ups followed by a fun time with my 200lbs sandbag. Very short walk to finish things off.<br/><br/>#proofofwork #workout #fitness #gym <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/e27c9b08344f8ac8c11b5f6b5675e5c16d92dbf8eda7540e5086f84599438fbb.webp"> <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/ee9e83b31373aeecd61afbe83bd8e336b3b78cbf5c29300fcab0e14e0c8ab44b.webp"> 2025-05-02T22:13:52+02:00 https://nostr.ae/nevent1qqs8p6837x38rst2ad8zsj09ammtmx0ue43h69ve7q0y6yj4dknsm7qzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjszsc22z In reply to <a href='/nevent1qqsv2xsma5dlj86muphrhlfd7u7arh6mngsmrkk97xtmcmgvw5r9a8gz55ueh'>nevent1q…5ueh</a><br/>_________________________<br/><br/>💪🏼 2025-05-02T13:39:52+02:00 https://nostr.ae/nevent1qqsza92kuf7d68l4wzueh9fmew5h8teqgvs39xcdgvhegkmhff75wpszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsx2yy72 Forgot to update the #nostr workouts. I was able to squeeze in some pull ups after work for day 24.<br/><br/>Day 25 was a decent upper body day. Had to cut it a little short, but that&#39;s not the end of the world.<br/><br/>#proofofwork #workout #fitness #gym <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/020671c4a6829bf22cb69ae1395b9a200c02a144ba15a649a991ebaeb9975dd1.webp"> 2025-05-02T13:02:03+02:00 https://nostr.ae/nevent1qqsyl4y0dd3zlpz8wa0kc4u2j9cpp3g5xz0jpjpv5txcxfszs3ykpqqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsp4c63x In reply to <a href='/nevent1qqs2tp3ehj9d0zfatjup2wk4kjrjk8lk86ttq9hs9u0l5ml7pqehv3qpz3mhxue69uhkummnw3ezummcw3ezuer9wcczmtld'>nevent1q…mtld</a><br/>_________________________<br/><br/>You&#39;re right about needing a longer rest after a more intense set. Regarding how close to failure you need to train, I would say that it depends on your goals.<br/><br/>If you&#39;re aiming for muscle building or bodybuilding, then I would say to get to as close to failure as you can for at least the last set or 2. I would also say that if you&#39;re going past 12-15 reps, then you should increase the weight you&#39;re using.<br/><br/>If you&#39;re goal is strength/power, than I suggest to aim for no more than 3 reps in reserve unless you&#39;re trying to max out.<br/><br/>For general health, go for something closer to strength training.<br/><br/>Just be careful to not overtrain so that you can properly recover and reduce the risk of injury. Being self motivated is awesome, but not listening to your body is how you tear something. 2025-05-01T16:44:12+02:00 https://nostr.ae/nevent1qqsqmfemjxdjqc0qwhphcmrytyea4lrdydcr8fndggawdtty4mh8lmszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsndr6e3 In reply to <a href='/nevent1qqs996xtcjj3qxzz48g2ald6plzlw7w7csechxhgnvvguxxqvrwzgrspz3mhxue69uhkummnw3ezummcw3ezuer9wc2uefe0'>nevent1q…efe0</a><br/>_________________________<br/><br/>The biggest thing I changed to reduce how long each workout lasts was that I started timing my rest periods. If I didn&#39;t time them, I&#39;d take 4 minutes or more of rest without really thinking about it. I don&#39;t do a ton of isolation exercises unless, and this helps me save time too, I do them as a super set or a giant set with really short rest periods. <br/><br/>Something thing that I started doing in April is doing more body weight exercises. So more pull ups and more push ups, things I that don&#39;t need a ton of rest for in between sets.<br/><br/>I also had less than an hour to get the majority of my workouts done in April. On days where I was really short on time, I would take much shorter rests than usual since I need to leave time for my cardio.<br/><br/>If you have the time available for longer workouts, than there&#39;s nothing wrong with that. If I could give myself more time for a workout to space things a bit more I would. 2025-05-01T14:52:19+02:00 https://nostr.ae/nevent1qqs2fanl20cwhtfjmq9ky43e39twwvt4mgwra4y8tdxt0m582fkvtugzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsuvnd8e Looks like April was a good month for me. Let&#39;s see if I be even more active moving forward. <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/c853a0fc8ddf9dfc01040afda9af7f288735b64a944752b75729954b3553e83b.webp"> 2025-05-01T11:53:26+02:00 https://nostr.ae/nevent1qqsrxc72kq4azujrrphdafv2tnx6fs8zsk9w7njjdjfjl4a64dgr0cszyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsmkdduj Today&#39;s been more of a recovery day than I had originally intended, but life happens and we adapt. I&#39;ll see if I can squeeze in pull ups or something before getting to bed.<br/><br/>Gotta keep the streak alive. 2025-05-01T00:05:47+02:00 https://nostr.ae/nevent1qqsv9h0zgnka8s4ewtjs622jc20lxssxkwez37qw0ypz7r6yy28w3wqzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsnmr5mr On #nostr workouts day 23, I did legs. I cut my grass before (I have a push mower) so the legs are beat. Oh well.<br/><br/>#proofofwork #workout #fitness #gym <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/f6c4eca078a9d3be8cd9d5ddb8f84c7fcfedaa25c9f23a7bc83963cc83461676.webp"> 2025-04-30T02:14:45+02:00 https://nostr.ae/nevent1qqsgyukpka6t65ule7ts5tfpwcqqupzzgqjnkklrjcxe3gcfqce9mjczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsernskv Grass cutting season has finally started for me. My allergies are thankful for the opportunity to remind me of their existence. 2025-04-29T20:26:01+02:00 https://nostr.ae/nevent1qqswql08hpgxqkz890hjmy996yxgxy6wglfqa66rt2a7dc3t7sl5cygzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsjf8jax Day 22 of #nostr workouts is complete. Nice upper body day finished off by a good interval session on the treadmill. Everything&#39;s improving at an acceptable pace.<br/><br/>Weight was roughly 235lbs.<br/><br/>#proofofwork #workout #fitness #gym <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/858cdbe9fcfdff09a6d60ab6d3eb4c34e33f3a00284b19be553178d3201a3b79.webp"> <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/4523b55bc42ebd1d9b2a9531a9cc7c5edf6bbbdf06428609197473c650bb1094.webp"> <br/><br/> 2025-04-29T01:29:04+02:00 https://nostr.ae/nevent1qqsgwwwwstcmzerh4fps7hnp9qq25s65gkg6guym6sn3lhsvxx9ql2czyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsthmzt7 Sometimes one of the more difficult parts of getting into fitness is figuring out what you&#39;re going to do. What and how many exercises on a given day? How many sets or reps per set? How many days a week? Do I really need to do cardio?<br/><br/>For those who need a little help, I am providing a link to a simple 3 days a week plan. Each day is designed to be a whole body workout, so please take at least a day of rest in between each one.<br/><br/>I&#39;ll be designing more plans to share and will put them out as I complete them.<br/><br/>If you have any questions, please ask. If you want something more specific for your goals, let me know and we can discuss what you&#39;re looking for.<br/><br/>And yes, you do need to do you&#39;re cardio. You can just walk.<br/><br/><a href="https://www.dropbox.com/scl/fo/34ucscxhu7dmf5koo93yb/ABrfqiUM51BCULikTdAa5dQ?rlkey=q2cebcuc7e6kwz6vythyg73pz&amp;st=wrztdzbw&amp;dl=0">https://www.dropbox.com/scl/fo/34ucscxhu7dmf5koo93yb/ABrfqiUM51BCULikTdAa5dQ?rlkey=q2cebcuc7e6kwz6vythyg73pz&amp;st=wrztdzbw&amp;dl=0</a><br/><br/>#workout #fitness #gym #nostr 2025-04-28T17:02:37+02:00 https://nostr.ae/nevent1qqs9dd7gpftk4actxhavnyrflu0trpfv9sjcw0snf30hmrdg08pkkygzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsfne0j7 GM ☕️ #nostr Hope you all get to do something you enjoy this weekend 2025-04-26T13:37:48+02:00 https://nostr.ae/nevent1qqs0rqztjru44f0l6edev7uhzwjc2tl90n0tvw547nhll46m98xtx8gzyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsnw60pd In reply to <a href='/nevent1qqs0v8tagtucy5yzmdaqhypknc4mg333d3z9w6ta940z8c8z0h9td7crzcw82'>nevent1q…cw82</a><br/>_________________________<br/><br/>It&#39;s definitely been my preferred way of tracking my workouts. I also like how it adds up total volume for me. And the ability to create custom exercises is nice. 2025-04-26T13:20:52+02:00 https://nostr.ae/nevent1qqsw6h9q97r4g6pjs5t8ccg935u94zujc0t85jxfqcxg7j2plzaaj8szyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjs2wh422 Day 19 of my #nostr workouts was some deadlifts and light cardio. Good fun.<br/><br/>Weight was roughly 235lbs this morning.<br/><br/>#proofofwork #workout #fitness #gym <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/552408d6d0366b8fb2d7393d97be29b3f9309be733375d84d5dcae68bdde299e.webp"> <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/386fc39af1289d1b5d794e3b82fc2c115d7720ee601039acedb6be47ef1cef7e.webp"> 2025-04-26T04:06:11+02:00 https://nostr.ae/nevent1qqsvy4nw530mz44e78m4khvyedxc0way2d83epkcyq0mp96rjzeljkczyz9pczw4vsy8ud33pc43298ex3dj9pe94gcrc6f2gw0q39kp45wjsq2e7zu Day 18 of #nostr workouts was a fun upper body day finished off with intervals on the elliptical.<br/><br/>Today has provided some extra stress so this workout was what I needed for my head.<br/><br/>#proofofwork #workout #fitness #gym <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/179ec1cbdbc73ebebd83fc4da9dc77aa377a5c7e2d6f790bb2ebb820c4b96afc.webp"> <img src="https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/45ccb815442e98577b679951bcd50ff0736341b2a859a0a4586cf2a9354f8c27.webp"> 2025-04-24T20:27:42+02:00