Husband and father of 2. Personal trainer.
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2026-06-28T18:07:20+02:00 Event JSON
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Last Notes npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Processed foods are engineered to be extremely palatable while being completely unsatiating and offering very little in nutritional value. They're made to get you hooked and to turn you into a lifelong consumer. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Should do this to all of those hawks npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Shout out to @nprofile…uy9j and @nprofile…askd for their hard work in keeping us updated on all this bullshit. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Love it when our tax dollars are used for the benefit of foreign interest and religious zealots. Real America first shit. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Hell yeah npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Take steps to be more actively engaged in your health. Be your own proof of work. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Very true! Our discipline and resiliency start with how we work on and care for ourselves. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Always take time to work on yourself, even for a brief moment. Sharpen the mind, the body, and the spirit. We can't take care of those we love when we're slow, weak, and riddled with doubt. They deserve your best, and so do you. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Wasn't able to train yesterday, so I got it done today. I think my body's ready for a deload week. Weight felt extra heavy today. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong The more you know npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong https://image.nostr.build/77ffe001c799f7c1431bc4a8e12c02425ba1e1607d1e335a54439e01ffb0d95e.png npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong How well do hyrox and crossfit compliment each other in your experience? npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong It'll be a strongman competition. That's the kind of training I like to do. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I'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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Well, shit npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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's a little underdeveloped compared to my right. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong That's a fair point. Depending on how well he's doing, we can go to 95% of max as singles in week 3 and then week 4 would be singles around 97-98%. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Longer note. Got a draft of the peaking program I'm designing fleshed out. But I'm open to suggestions and critiques to make it as well planned as possible. So I'll be posting it in case anyone wants to take a look at it. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Bit late posting this. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong It'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 npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Great deadlifting session today. Tried out a new preworkout and it'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 https://blossom.primal.net/e2bb7e31e605823e7bde2f3a3a09069b8e4a0dc306339da89660f0ae9ae97247.mp4 https://blossom.primal.net/99c69276114c969e06e617c7843e83b0cefe1d73ce1e85a68ee67fe11f7610b8.jpg . npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Was able to squeeze in an upper body workout. Low volume with my OHP since my elbow'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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I'm glad you got a system worked out for preventative care npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I know exactly what you mean. Those cracked discs were the Air Force's parting gift to me lol npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Actually had some time today for a decent upper body workout. Focused a bit more on what I would consider more accessory exercises. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong The app I currently use counts warm up sets. Its closer to 7. And it's all I did today too npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Had a great deadlifting session. Still a bit congested, but that didn't matter today. Got up to 425lbs for a single and worked back down to 390 conventional. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong That's still great depth npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Is it only available on iOS for now? npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I'll have to check it out npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong It is. That's a good eye you got there. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Had a nice upper body day. Everything felt pretty good. There's some elbow pain from squatting earlier this week, but some shoulder mobility work will alleviate that. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Good squat day yesterday. Recorded my last set, a triple at 315 lbs. Depth was tolerable, but that'll improve as I progress in weight. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Nice, little deadlift session today. Good use of all those Thanksgiving carbs calories. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Sorry to hear that. Hope it recovers well enough before your comp npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I haven't recorded any lifts in a while. When I was, I mainly put them on Instagram. Time to stop being camera shy. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Those squats are looking good. What are aiming to hit for your other lifts? npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Lift heavy, be kind, stack sats npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Who needs a constitution anyway, right? "National security" is the only excuse these warmongering fucks need. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Christian Zionists are almost as good at working the Isreali shaft as our government is. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong It's better to be just wise enough, but not too wise. There's a reason ignorance is bliss. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 🤣 🤣True American classics npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Gotta be careful. Someone could've slipped some spam into the scramble. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Congrats! Fatherhood is always a worthy adventure. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong The past few days have reminded me that it's not timing but time in that matters. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I'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've found? npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong The victim mentality is easier to live with instead of having accountability for ourselves npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Hell yeah npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Starting to notice that slight chill in the air in the evening. My favorite time of the year is almost fully here. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Took step one in detwitterfying. Finally took that shit off my phone. Some habits to be broken for sure, but that's just a few days. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong True. I can definitely see that npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong That's fucked up. There'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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong You'll never progress without action npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Cherish the time you get to have with your loved ones. Build your name to last. Death comes on its time. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Made it to 10 years of marriage. Only the birth of my children are more important days in my life. Don't regret a single day of it. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I know what you mean. A good lift or run puts my mind in the right place npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Hell yeah. Moving weight makes me feel great npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Love seeing people working hard to push themselves while I'm at work. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Just completed a run with Runstr! 🏃♂️💨 npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Even when we feel like we don'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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Only got a couple of exercises in today, but had some quality sets. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Didn't have too much time to exercise before work, so I reminded myself that we don'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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Did kind of a full body workout today. Did a short 50lbs "ruck" at the end that ended up being more mentally challenging than I thought it would be. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Short and simple for #nostr workout 34. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong #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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong #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'll use the machine for more quad focused squat sessions. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong GM What are we doing for a little self betterment today? npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong #nostr workout 31was short and simple, but fun, chest and back day followed by some interval training for my cardio. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong #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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Damn straight npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong If you get there fast, either you're lucky or it won't last. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong #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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Normally, as long as it's creatine monohydrate and the company doesn't use a proprietary blend, you'll be good regardless of brand. You can also always see if third party testing has been done to see pure it is. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong It's a hard truth to swallow npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 💪🏼 npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Forgot to update the #nostr workouts. I was able to squeeze in some pull ups after work for day 24. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong You'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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong The biggest thing I changed to reduce how long each workout lasts was that I started timing my rest periods. If I didn't time them, I'd take 4 minutes or more of rest without really thinking about it. I don'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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Looks like April was a good month for me. Let's see if I be even more active moving forward. https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/c853a0fc8ddf9dfc01040afda9af7f288735b64a944752b75729954b3553e83b.webp npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Today's been more of a recovery day than I had originally intended, but life happens and we adapt. I'll see if I can squeeze in pull ups or something before getting to bed. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Grass cutting season has finally started for me. My allergies are thankful for the opportunity to remind me of their existence. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Day 22 of #nostr workouts is complete. Nice upper body day finished off by a good interval session on the treadmill. Everything's improving at an acceptable pace. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Sometimes one of the more difficult parts of getting into fitness is figuring out what you'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? npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong GM ☕️ #nostr Hope you all get to do something you enjoy this weekend npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong It'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. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Day 19 of my #nostr workouts was some deadlifts and light cardio. Good fun. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Day 18 of #nostr workouts was a fun upper body day finished off with intervals on the elliptical.
