Yeah back in the day I used to think Iād be weak AF if I took a day or week off and that I would lose muscle. Then ironically I started drinking my face off and stopped lifting altogether.
Now Iāve learned that rest is key.
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Very mild cardio. Just walk.
I used to work out 6-7 days a week years back. I just do weight training no cardio. Now i only do 4 days a week and I grew muscle so much more. Took me years to figure out muscle grows on off days. I see guys at gym who are there daily and it seems like they stay the same size. Their mind set is the more I work out the more ill grow. So not true.
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This is so true and so important. I always have to remind myself thereās no rush.
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I had to mix up my routine the last few weeks because I hit a wall too.
Recently I found this YouTube channelā¦they have a lot of really good, informative science-based videos on how to keep progressing. Iāve watched a ton of their stuff and itās really helped me out with info on new exercises and eating habits. Theyāre pretty funny too.
Itās called Musclemonstersā¦I would post the link to the channel but it has a shirtless guy on the thumbnail and I donāt want to offend anyone.
Hereās one of their videosā¦
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Was tricked into doing a second spinning class this morning. RPM 45 minutes first, 30 minutes sprint second. Well, I wasnāt tricked really. I just felt like it. Still recuperating now, 6 hours later. it was fun though, in a strange twisted way. Rest tomorrow, thatās for sure.
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Soooo, I feel a little stupid. It took me a bit of effort to come outta my shell on this thread and share my goal of getting into the Intermediates finally for the deadlift. Just assuming I still had so much work to do coming back from an injury last year I just kept my head down and whittled away at it and never even calculated my current status. Turns out, Iām already deadlifting in the intermediate range for my weight. Horray! It was a bit of an anticlimax but this is what chronically underestimating yourself will get you!
Iāll work on improving squats and bench press now. Only started doing both this year, after my injury was healed and I could finally start using the rack we got a year ago. Not saying I have to get a certain place by the end of the year, apart from making some serious progress on both! Letās get it! 
Thanks to all the cool strong sober folks on this thread! 
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Love this! Just saw it. Thanks for writing it & posting 
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If thereās one thing I cannot do without, itās these running shoes. Hands down best investment Iāve ever made. Iām attempting to run a 5k at a local event somewhere in October, so I gotta train for that.
Iāve been on the grind for real, waking up 4 or 5, going for a run, hitting the gym, then going straight to work, coming home to do even more work and sleep knowing Iām out here doing what Iāve always wanted. Iāve also decided to practice my bench press form every session from now on, cause Iām really dedicated to doing this 
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Yep, been trying to keeping T as high as possible, trying to avoid bad stuff like soda and soy, which contain estrogen, and by staying off the hub.
One thing I noticed about this entire process that I find it easier to stand up for myself. The old low-T lifestyle made me easily startled and weak, and now I feel like Iām actually going places. Iām currently dating a new girl now, and Iām not bitchy about making a move, hence the reason why Iām dating in the first place. If things go south, donāt expect me to come crying, itāll just mean I have more time to grind
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Havenāt been to the gym since covid last year, trying to stay in a caloric deficit is difficult I find at times, been able to get down to 220 lbs, decided to introduce apple cider vinegar into my diet a few tablespoons a day in water with my electrolytes helps control appetite and breaks down sugars. Iāve been biking about 100 min a week but Iāve definitely cut back on that.
Missing the gym a lot but right now isnāt a good time for it cause I wonāt be able to focus on it the way I want to so likely Iāll be back in the fall. But this is a good example that you donāt just lose muscle mass, 80% diet/sleep 20 % weights. Iāve lost about 40 lbs and 20 lbs of muscle since I quit drinking which sucks but Iām liking the leanness Iām getting just gotta keep working it 
I was almost closing a captain of crush 2.5 in my right hand, my left hand I can only close a 1.5 right now so Iāve definitely lost some strength but Iāll gain it all back in a month or so of the gym. I definitely appreciate all of you giving it hard everyday keep up the hard work, healthy living requires a lifelong commitment.
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This right here is my big downfall. I work swing shift so my sleep is shit most of the time. I just worked 7 days where i was getting up at 3 a.m. had one day off and now Iām working 7 midnight shiftsā¦ uhhhhggg
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Dude when I got off switch shifts and onto a straight day shift rotation my life got so much better, especially as you get older itās just terrible for you in general your body deserves consistency and a routine to a certain degree. But I get it man my dad was a miner my whole life so I know how it goes, morning noon and night, youāre a tough dude living that lifestyle
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Man if i wasnāt married with kids i wouldnāt work here, but itās great play with great health insurance so here i am. 16 years of swing shift so far, itāll probably cost me 10 in the end but my wife and kids are worth it most days 
.
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I wish i woulda never taken my 15 years off from the gym but the gym just got in the way of my drinking.
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Absolutely smashed my dumbbell curl record today, with the new record being 3 sets of 10 reps with two 8kg dumbbells, defs gonna try heavier but the heavier I go the more likely I am to fall over LOL
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