QTDDTOT - "what day is it" edition

Thanks bro :)

i'm in quarantine with nothing but a barbell and plates for a while. intermediate stats.
are deadlifts, hack squats, and glute bridges gonna be adequate stimulus for the lower body?
with those things in mind, PPL or full body?
any suggestions for programs built around these limitations?

I'm overweight, I smoke a lot and I'm addicted to gaming. I tried fixing all three at once and failed miserably. I'm thinking of doing it one step at a time now. Should I lose weight or quit smoking first?

Definitely quit smoking my friend. Slowly but surely substitute unhealthy foods that are staples of your diet with healthy alternatives that you can find online.

Quitting smoking is probably harder than losing weight. I'm really worried that I'll start eating more to compensate for having no cigarettes or something.

With nothing much else to do, what's the most I could conceivably lift in a day? At what point would it no longer benefit me?

You have no self control, you won't make it. Don't even try

can someone post that picture with the muslim suitor and christain suitor how one has money the other has look and the women both reject them because they needed look and money

thanks

Attached: guy-says-something-mean-to-me-justin-justa-justin-guy-1724715.png (500x397, 107.29K)

Hey guys. Im a fat manlet whom is getting into lifting. How much should I bench press at starting level? And how many reps and sets are optimal?

Attached: Leerlingen OVS 1950.jpg (554x800, 61.15K)

Is doing 100 pull ups a day at 220 pounds going to fuck my elbows?

Stats are
30% BF
5'6
1.5/2/2/2.5

Seriously hurt my shoulder lads. I have two days off from the gym a week, Wednesday and Thursday. Woke up this morning with the most incredible pain in my right shoulder and a little bit in my wrist, it hurts whenever I move it and I can't lift that arm more than parallel without the pain being too much. It's been about 4 hours now and the pain isn't getting any better, it actually makes me feel kind of sick but it's not flopping or bruised, so I don't think it's broken or dislocated. Maybe I just slept funny I am hoping? But even if that were true and I constricted something it should be back to normal by now? I don't want to waste the hospitals time with this virus.

What do you guys do about your hand callouses? Do you leave them? Remove them?

Just file them down a little so that they don't rip off

Been using my gf's parents home gym but dont wanna go there anymore to minimise risk of infection, what should I get for at home? Dumbells? Kettlebells?

Long or Hays translation for Meditations?

>It's been about 4 hours now and the pain isn't getting any better

give it a few days you autist, relax

>what should I get for at home? Dumbells? Kettlebells?

get as much as you have room for and can afford. Otherwise I'd keep going to the gf's home gym.

>Is doing 100 pull ups a day at 220 pounds going to fuck my elbows?

Depends on your form, and the way you went about incorporating the amount of reps. I'd ease into that amount of volume, start at 50 and increase 10 every session. Dumping that much volume on yourself all at once can cause overtraining or overuse injuries. Also you should be more worried about the fact that you're 220lbs, 30% bf @5'6. Lose some fat user.

>How much should I bench press at starting level?

Depends on the individual,

>And how many reps and sets are optimal?

read the sticky, 3x5 or 5x5 is a good standard for noobs.

>what's the most I could conceivably lift in a day? At what point would it no longer benefit me?

Depends on the individual, find out for yourself

>are deadlifts, hack squats, and glute bridges gonna be adequate stimulus for the lower body?

why wouldn't you do front or back squats if you have a barbell? You should be doing some kind of hamstring curling movement, you should also do barbell lunges. You have no idea how lucky you are to have a barbell and plates.

>PPL or full body?

doesn't matter in the bigger picture just pick one and train hard.

Thanks yeah the weight is going down, was 260 at Christmas.

I've been doing 20 sets of 5 throughout the day as I cant do more than 5 without a band.

>was 260 at Christmas.

gj dude keep it going, pull ups will get easier as you lose more weight, but you probably already found that out

Hey goys, what do you think of these core exercises

youtube.com/watch?v=yrz67cH_P8o

>Hey goys, what do you think of these core exercises

something tells me you're not watching this video solely for learning core exercises

No actually i am.

You should drink more water. Being hydrated is very important while doing physical activity, and dehydration can literally cause your muscles to break

How can one tell fat from skin besides getting a study done?
I'm flabby in some spots even though I've visible abs and I'm relatively muscular.
Also, I lost like 18kg between 2016 and 2018

I added a r/flexibility routine on my rest day and the next day I was impaired due to shoulder pain, did poor reps and now my shoulders hurt quite a bit.
Why? What do

Why do you want this number?
If you are flabby and don't want to, you know the drill, eat at deficit.

>3x5 or 5x5 is a good standard
Why is it always 3 or 5 sets? I never see 4x5 suggested. What's wrong with even sets?

If you can do 4 you can do 5

>sitting down
>rotate head
>sudden sharp pain in my upper back. Pretty severe
>it's not going away and still hurts even though this was like 3 hours ago
What the fuck did i do? Fuck i cant di any exercise it hurts so much

Can I do SL 5x5 but with 5x8 instead? I don't care that much about strength, I want to gain muscle mass because people keep telling me i'm too skinny. I understand that 8 reps is for hypertrophy, while 5 reps is for strength

I'm already 65kg at 1.70m, I don't wanna disappear. I've no problem eating at a deficit but I don't know whether it'll be useless or not. Maybe I'll drop like 3kg more and still have flab.
A friend of mine is not flabby, weighs like 3kg more than me at the same height and doesn't lift heavy.

"Relatively muscular" and "I don't wanna disappear". How?
Flabby? Eat at a deficit, keep lifting to not lose muscular mass.
Too skinny? Eat at surplus, lift heavy and get big, you can cut later.

>What's wrong with even sets?

nothing, you just see 3x5 and 5x5 a lot because of SL and SS.

>Why? What do

don't hurt yourself stretching next time lol

>Can I do SL 5x5 but with 5x8 instead?

yeah but it'll be more demanding than 5x5

Except for that towel on the back thing, I barely felt any stress, I'm farely flexible naturally, Only thing that comes to mind is that maybe i pushed too hard on some exercise because of that, but no idea on how to know where/when because nothing felt weird

Dumb question maybe: is it alright to bump my weight up by more than 5-10lbs per workout on GSLP?

Yesterday I was benching 135lbs, did 2x5, 3rd set I was able to crank out 18 reps. This was a 10 lbs increase from last session.

I threw on 145 and cranked out 5 reps pretty easily. Instead of bumping to 145 next week for 2x5, 1xAMRAP, is it cool if I go up to 150-155 (technically a 15-20 lbs increase) or will that fuck up my programming?

I've mixed feelings
>was ~73kg during most of my adult life
>people tell me I've a great body now
>people keep telling me I keep getting skinnier even though the flab is still there in my lower stomach and in the chest area
>mom asks me if I'm eating right because she feels I'm too skinny (kek)
>feel weird about losing more weight because I'll be a fucking twink on the pitch when I go back to playing Sunday football after recovering from my sprained knee

And then I see other guys the same height as me having not having flabby spots and I get confused.

If you are really being honest, i would only reccomend seing a professional then.
You are either lying or losing weight in muscle mass instead of fats, did you check your macros for protein?
Could also be the case that you are closing to 10%bf where losing more fat becomes really hard but you wouldn't be "flabby" then
Post pics

Is ab wheeling a meme exercise or is it worth investing into an ab wheeler?

I need to strengthen my core

nah you'll stall much quicker that way. just increment slowly and let your muscles grow. there's no need to rush

it's good, but core is a muscle that doesn't need equipment to train.
so i wouldnt buy it

You can use rings as ab wheeler. Get rings, best investment ever

There you go. I've been eating at maintenance during the past months and doing a lot of calisthenics + OHP, Bench press, weighed pull-ups and dips at the gym once a week.
Don't get me wrong, I'm really glad with the body I've achieved after being a 83kg fat fuck but can't help but wonder what's with that flab.

Attached: Collage 2020-03-26 12_14_50~2.jpg (1080x1607, 222.04K)

If you really want to get rid of it I'd ask a specialist. In my uneducated opinion that looks like skin, you might have that condition where skin is extra elastic and that's why you can grab so much. If it is fat, yeah, you are aiming for very low BF% which is quite hard to attain and harder to mantain.

Thanks.

I was told that I should be able to lift at least the weight of my body (75kg) for the bench press. I'm not following a powerlifting routine, I do 8-10 reps, rest 1 minute. I have been lifting for one year, I am much bigger, but I press 18kg*2dumbbels usually. Is this normal or do I have a mental deficiency?

How much whey is "too much" in one day? If I eat 2 servings (50g protein worth of scoops) in one day, is that too much?

Attached: nai5kPz.png (1125x1326, 2.06M)

couple things. we usually look at barbell bench press. you'll lift noticeably less with dumbbells (summing both DBs)
second, bodyweight bench press is also a milestone that takes a while to reach.
lastly, people here usually do sets of 5 with longer rest period. so doing 8-10 with 1min rest is not the same thing

8-10 reps after a year is pretty low. The downside of dumbbells is you need to keep upgrading in order to keep making strenght gains. You can definitely build muscle without upgrading every month, but you should aim for higher rep ranges. Also try incorporating chest flyes. I do a few dropsets before bench pressing and it really helps to get a good pump going.

Ab wheels are pretty cheap but I think you can replace it with an old t-shirt, placing your hands on it and moving back and forth like you would with a wheel.
Your floor has to be slippery enough for the t-shirt to move, of course.
It's a pretty good core exercise but of course you should do it along many other core exercises.

My interpretation of your picture is: the human in this picture recognizes that he is an animal just like a pig; he has feelings and thoughts just like a pig; we turn a pig into a sausage and put mustard on it; why not do the same with humans? we could put mustard on our arm and it like a sausage;
a very thought provoking picture

Concerning your question: figure out how many grams of protein you need a day, and how much you already consume through your diet. If you need 150g of protein a day, and you already get 100g through your food, then your 2 servings are perfect.

Thanks

You mean going up to 12 reps before increasing the weights?

Could be, I'll see a specialist once this is over.
If it's fat then I don't think it's worth it but in the meantime I'll keep fasting 16-8 since I don't have to move from my apartment.

I have been lifting with dumbbells on-and-off for 5 months, and earlier today I did 40kg (20kg per dumbbell) floor presses, 5 sets, 8-10reps, with 90 seconds rest in-between.

You don't have a mental deficiency, you just aren't trying. Heck, I'm not really trying.