Good stuff Nathan, I'm sure you'll find success moving forwards 🤝🏻

And for those who aren't hitting abs multiple times a week, you should. If it's light stuff like planks, this can be multiple times a day, every single day

I hit my abdominals and obliques pretty extensively six days a week, the conditioning is worthwhile

Squats (105lbs), overhead press (60lbs), deadlift (155lbs), pushup, situps, plank, and 30 minutes of incline walking today. Net calories: 1221 Calorie deficit: 1132

I hit ab workouts everyday. Even when I'm sore I try to do a little bit

Great to see the strength numbers going up and the consistency Walter

Starting to see some abs poking out during vacuum pose 🤙🏻

Too early to tell if the Yohimbine is having an effect on fat but the appetite suppression and energy boost is definitely noticable

@Sam MI What a journey man. Proud of you. What does your training look like these days?

@Walter ID Great job Walter thanks for checking in so consistently

@Jason NY What's going on big guy

You can't hide :sunglasses:

Jason has been making our action reports of late and just made one of the best ones to date

Jason we need you lean and mean, marching with us confidently so you will stand with us and utilize your skills on the ground, healthy, confident, happy, getting girls..your temporal form matching the beauty strength and excellence that is within you..you been listening to your Wes Watson and embracing angry esoteric schizo lifter energy? Only way to make it. Was for me.

@Matt TX Long overdue for a check in, have you kept up with your lifting? If not its ok, just check in and we will check you and you will get back into the fight

Wes Watson, now that's a vibe

Today: 1 hour Eskrima Kali, 1 hour Judo, 1 hour Brazilian Jiu-Jitsu, 2 hours Weightlifting, 2 hours studying, and a 8 hour shift.

Its a bastardization of a push, pull, legs split where I mix in running and walking days when I need to/am sore. For a push day, I'll do dumbell press the pressing movements, maybe some isolation stuff like skullcrushers or flys, and then dips or pushups. Honestly I like doing body weight stuff better so like when the weather was hot, I would just do a pushup routine, of which I'll link if I find it after. Or last push day, I just did regular pushups with a 45 on my back until I had had enough. I did a few sets of 15 and then a 15 down. Pull day I always start off with pullups, then I usually do weighted chinups or dumbell rows, then shrugs and bicep curls. But somedays Ill just do one exercise like weighted chinups, I like those alot. For legs, lunges and stiff legged deadlifts if I use my dumbells, or I'll do a high rep body weight squat workout, either a down workout or a deck of cards workout. Jack is 11 reps, queen 12, king 13, ace 14. You shuffle the deck and draw one card at a time. its 424 reps in total. I've also done red cards are squats and black cards are lunges. You could also do this with pushups. I do alot of bodyweight prison style stuff and dumbell stuff cause I dont have a barbell or go to a gym. Now Ive been doing the planks at the end of most workouts and have been doing neck exercises with a plate a couple times a week as well

https://www.youtube.com/watch?v=DJHn0yVjJWk

Theres the video. I did it with 2 cinderblocks. Great pump. I worked up to doing more than the 500 pushups but that took awhile. For the deck of cards workouts, if you guys want to try it, you can always take cards out of the deck when you're starting off. Its a little change of pace so give the deck of cards stuff a try if you want

That's a badass spread of work! Love all of it!

PR song DU jour https://open.spotify.com/track/0CSPkLrqybgMBoN3Ko9asB?si=yzdtUtXSRJ28e2eS82-qvw&utm_source=copy-link

@Patrick TX An old roommate used to address me as "tyler" which greatly boosted my ego

115 pushups and 105 situps. Before starting my usual Pyramid routine I followed this video once through
https://youtu.be/Kc5-kYMGsOU

Strangely enough my arms are significantly more shot than my abs right now

Also my new job will allow me to eat a lot of heavy, meaty food for very cheap 😋

Sorry for my silence, boys. I'm still doing my part.

Pushups, situps, plank, some pull up attempts, and 30 minutes of incline walking today.

Net calories: 756
Calorie deficit: 1597

Great job Nathan. The guys told me about you quitting that other job due to the mandatory masks lol

That’s a lot of calories burned. Keep it up and maybe try to post more about your weight and fitness standards.

Mr consistency. See if you can do any of the easier pull-up variations like Australian pull-ups. Else you could try jumping up to the bar and letting yourself down as slowly as you can. Can also try holding yourself with your chin above the bar.

So I have been kinda hesitant to post about this because i don't know if it is really relevant , but in addition to my normal routine,-as much of the fitness test as I can get done in a day, maybe two attempts per day if circumstances allow- I also have been doing some HEMA training, for those who don't know, imagine European Ken-do, with Stiff foam or Hard plastic replicas, I plan on attending a small tournament put on by two of the "local" clubs. I forgot who posted about putting runes on their Kali sticks but I put a prayer in Latin on one of my replicas and it definitely increased focus while training. Anyway just wanted to put it out that I also train in a "martial art" just one that is probably not very practical outside of a competition setting.

Love HEMA! I've trained at a few clubs, and used to hangout with an SCA crew who trained hard too. That's awesome about the Latin prayer inscription as well 🙏🏻

Hey @all . Its coming up on the end of the month. It would be great if you'd sound off in the coming week with a monthly recap of your progress throughout November before the december thing. This is a great opportunity for you guys who haven't been so active in the chat to tell us how you've been doing for the last 30 days or so. Everybody just give a synopsis of your weight progression, weightlifting progression, pt exercises progression, and anything else you'd like to share.

We will call a meeting after any upcoming events next week

Awesome, can't wait to hear on everyone's progress this week. I did some squats, overhead press, snatch, and barbell row today. Feeling good.

Technically today was supposed to be my rest day, but I just got into the habit of doing something every day and ended up doing my next round of strength training a day early lol. That being said, my workouts today were:

Squats (115lbs) - Bumped it up by 10 lbs from last time
Barbell Row (95lbs)
Bench Press (75lbs)
Pushups, Situps, planks, and more attempts (with 1 success) at pull ups.
Also did lots of walking around town while out flyering today, at least 1 mile of which was a constant incline, so I counted that for calorie tracking purposes.

Net calories: 768
Calorie deficit: 1585

Nice man. Once you get the bug to workout, its sometimes hard to take a day off. Like your day feels incomplete. Rest is important though but you insist you could always do some core training, neck training, stretching, random stuff like that if you really feel like working out but don't want to lift or do cardio

You're doing awesome @Walter ID
Sam is right, listen to your body..sometimes its appropriate to strike while the iron's hot and go above and beyond, sometimes you gotta know when to back off..the newer you are to training the more you can get away with

Thomas wants a report on those who have lost considerable amounts of weight
@Andrew WY
@Bryan OK
@Sam MI
@all

Sound off with what you have achieved and in what time frame you have done so

I've been consistent with a diet within the past 3 weeks in which I am maintaining underneath 1700 cals (which is roughly my maintenance) of about 200-300. Interestingly however, I don't seem to be losing any body fat, even tho I've been tracking it via Fitbit which intrigues me. Starting to up my cardio to see if it'll help, and utilizing my Fitbit's "readiness score" to determine how hard I'll hit a workout that day.

Awesome Wilson glad to hear it buddy! That's really low cals man, you don't wanna go under that probably..definitely increase cardio and physical activity. Getting a job where you don't sit around all day will help. Also I would be skeptical of some bug device telling you your 'readiness score' man..just be ready everyday, even bad days. I tossed and turned until 2:30 last night and got 5 hours sleep, but I don't give a shit because I choose to believe that I'm running on all cylinders and gonna have a great day and crush my workout, which I will..MINDSET @Wilson TX

I started about 5 months ago at 256lbs, I got a very physically demanding job and started a diet that keeps a deficit of 500-1,000 cals per day and now I'm currently at 186 lbs.

Thanks Wilson. I recorded that for this month. Patrick had some great advice for you there

I was 237 pounds. I don't recall how long ago this was because I did not have a myfitnesspal until March 1. Then I recorded my weight at 208. So maybe around December 2020-January 2021 was when I started losing weight. The lowest I got down to was around 173 a little over a month ago. Thats 64 pounds. However, that is incredibly light for my height so now I'm gaining weight back slowly while trying to maintain the same belt loop in my pants. I worked hard to fit into 32 inch pants and thats what my uniform pants are so I don't want to put on belly fat and not be able to fit into them. Basically my long term goal is to be as heavy as I can be with liking the way I look and being able to do all the body weight training I like to do with the high rep body weight stuff. Today I weighed in at 183. Pretty much my whole weightloss journey happened before joining pf about a month and half ago because of people on telegram like rundo pushing physical fitness. I'd say it took me about 10 months to lose the 60 ish pounds

I do a daily 1700 calorie ceiling and depending on which "calculator" you use that puts me at a deficit of at least 600 up to like 1200 calories. Unless you're already not overweight idk how 1700 is your maintenance amount. I'd say to track your calories more carefully to make sure you're actually staying under 1700. If you're certain that you're hitting your numbers on caloric input then like professor @Patrick TX said up the output with a more physically demanding job or adding cardio to working out. I would start by making sure you're actually accurately counting how many calories you're eating though.

Nice work Walter, rest days are important, but I do like the axiom of Rest is for the Dead, as we can balance quality recovery for some truly magnificent results in near continuous performance. Especially once you've been consistent for a few years.

My monthly recap has been an enormous amount of grappling and brawling, with the usual mixture of weightlifting, cables, dumbbells, axes and knives, etc. All 4 weeks in November have averaged a total of 15ish hours of training.

Strike when the Iron's Hot, I dig that Patrick

That's awesome Sam, strong journey to this point, and it sounds like you're on the path towards a real killers physique

My weight is hovering at the 200 pound mark, I'd like to increase my size again to 215. Body fat estimated at 12-13%, I eat probably 5 to 7 thousand calories a day, but because of the 15ish hours a week of output it's hard to gain any weight easily, plus the nuclear metabolism haha. Another side note, and I'm sure we've covered this in here, is surrounding yourself with fuel for the fires of growth. I don't listen to the radio, I play select albums. I don't watch TV, I don't spend time around lethargic people, I don't put training in spots where I have free time, I actively make training the most important part of my schedule. Things like this make reaching a real Warrior status more attainable, and maintainable. These minimums for PT are just the beginning, the bottom of the Mountain, and it's a Blessing to keep climbing it, Ever Higher.

Based. Eating a lot of calories but living an active lifestyle. you can take in more nutrients this way. This is more like how our ancestors lived. They walked many miles per day, chopped wood, built structures, etc. This enabled them to eat tons of food but still be lean. Seems like you're right where alot of us aspire to be in terms of fitness, metabolism and nutrient intake.

@Sam MI I wonder what the peasants of Athens did on a regular basis that made them so slim and chiseled. Or maybe their statues are just glorified exaggerations?

I think they did p90x

I just weighed myself and I'm down to 186. My goal was 185 by the end of the year so I'm more than likely going to surpass that. I successfully passed the 2:30 mark for the plank recently. I've been working on my cardio to get the mile time down. I've also been eating healthy, eating no bread and eating lots of carrots and fruits for snacks

I've lost 10 pounds since joining the organization. Before I joined, I barely worked out and used the blue collar job excuse. Since I've joined I found purpose, almost like a revelation because I know that I'll have my brothers depending on me. I've been working out more now than ever before and I firmly believe that I'm in the best shape of my life so far

But I'm going to keep hammering🔨

Thank you Sam, I have plenty to improve on either way, and I will. My Genetics definitely fit this lifestyle

Well Nathan I'd say some individuals were definitely carved like Olympians, and others were less impressive. Which is a good bet across all of history, but I do lean towards older cultures, ancestrally, being potentially healthier and tougher.

Fuck yeah ancient P90x haha

And outstanding James, we expect even greater things from everyone, and you're doing good 🤘🏻

Just infiltrated PF (planet fitness) in a big city in the far north of our continent. Smashed a killer workout for free, and went next door to the grocery store and got a carton of egg whites and chocolate milk to toss back at the hotel room while I respond to messages and keep planning this weekend's event.

I'm up to 135 as a pretty easy baseline for my weight, so I'll be excited if I get to 140 since that's my all-time high.

@Nathan MI Yes, but I started working out very early, so I was still growing generally. I can't say. After the accident, I didn't eat and exercise for weeks, so I was down to maybe 115 to 120. So the rest would be muscle.

Taking my rest day today. Net calories are 1313. Calorie deficit is 1040.

@Alan MI How much weight are you down?

I'll go reweigh myself rn to get an updated number

See if we can't get a info-safe progress picture too.

I don't have a "before" one to use, but I can get one of me now.

Sure, that works.

@Alan MI What is your average lbs lost a month?

estimating conservatively a minimum of 4

Im currently at 190 pounds was at about 250-240. Stopped losing weight from diet. So I am now trying to build muscle to lose wait. Mostly focusing on curls, chest flys (pretty sure thats what its called), planking, and Pullups.

Hell yeah @Andrew WY ! Sounds like a plan.

Thanks. Also whey protein helped me lose alot of weight at the start for anyone wondering.

The scale has still not moved from 223 for me. I'm confused more than anything, but just to make sure it's not a problem with the scale itself I'm gonna buy a new one tomorrow. I've tried weighing myself even at different times of the day, in the morning when I wake up and in the evenings and it's the same each time.

As far as other progress goes, since I started the stronglifts 5x5 program on Oct 30th:
Squats: 55lbs at start to 115lbs now
Bench: 50lbs at start to 75lbs now
Barbell row: 70lbs at start to 95lbs now
Deadlift: 105lbs at start to 155lbs now
Overhead Press: 50lbs at start to 60lbs now. This one has less progress because I forgot to set it to increase by 5lbs each time in the app like I did with the rest, and I didn't realize until last week that I was doing the same weight each time. I'll probably add 10lbs the next two times to catch it up to the rest.

Glad to see you're increasing the weight over time Walter. You may want to work on your diet a bit. I went a day or two without eating very much and weighted in 2 or 3 less pounds than I normally do. I highly suggest using My Fitness Pal for tracking calroric intake.

I have been using it.

If you'

If you've set yourself to lose weight and you still aren't, you may need to set it lower. I had a similar problem but in the other direction. However, it is possible you're gaining muscle at the same time you're losing weight. If you feel like that's accurate, keep i tup.

Yeah. My Fitness Pal set my calorie limit at 1520 to lose about 2lbs a week, and I've pretty consistently gotten under that, some days even half of it when factoring in exercise. I do feel like I'm gaining muscle though.

Good job man. Consistency/discipline is the most important thing.

So as y'all know I do my pushups and situps in Pyramid increments down from 30 most of the time. A little over a week ago I was really struggling with the situps and I slacked on them for three days due to soreness. Today, however, I was able to slam 60 in a row before finishing out to 100 with two more smaller sets. I feel tight but nothing hurts. It's all been getting easier. This may have to do with the fact that I started incorporating some specifically lower ab stuff outside the pushup/situp challenge. In any case I feel much better about myself than I did a week ago.

Seven days in I started taking a mirror selfie after each session. At the end of the 30 day period I will be posting physique. I need y'all to hold me to that please.

Pyramid Sets ?

@Samuel NJ 30, 25, 20, 15, 10, 5

Great progress with the weights this month man. Recorded it all

Ok got you at 223 now on the spreadsheet. Keep it going Alan

@Patrick TX I actually had a Dell Tech come out yesterday to service my laptop, and he was telling me about Data Center Install jobs which pay around $20-$50 an hour. I'm now exploring this avenue as it's something I think I can do, and will help a lot by getting out of the crappy job I have now.

I weigh 224.6 as of this morning. Did an hour jog last night with a sauna suit, and hitting the tread again as soon as I get off work.

I should be around 210 by the end of this month.

Keep kicking ass @Hugh AL 💪

Good job Hugh. Got you down for losing 4-5 pounds this month

Just squatted 90kg, new PR

1500 calories consumed today.

Happy to see all these new strength gains and dieting goals being reached. Great job guys!