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[–] 17636233? ago 

Well anons, I started the 5x5 workout routine today, and I'd like to share what I did, how I think I did and I want to ask for some feedback.

So, first thing I did was pack some water, light clothes, and ate something. Now, I only ate about 15 minutes before the exercise, as I was busy with studying, and I can only afford to spend so much time on different things. I ate a soup of Polish lentil soup with chunks of boiled beef, and went to the gym.

First thing I did was a bit of stretching, but I'm not sure if I did enough, I'll get to that in a moment. I started off with squats. I got the barbell, got into starting position, and I struggled a bit. First I tried to hold the barbell up behind my back, just above my neck, but I nope'd straight away. I then tried resting it on my neck, and nope'd once again as I felt it press against my neck way too much. I managed to get a position where I supported it with my neck, but held it firmly in my arms. After a few squats, I started to think I didn't stretch right, cause I felt a pain in my biceps. It wasn't injury pain, I don't think, but it felt a bit too severe to be simply worn out or tired, especially so early on in the exercise. Anyways, I did 5 sets of 5 reps each, though I couldn't get my hips below my ankles (my thighs are a bit too thicc, I think. It's been like that forever, even back in primary school when I played soccer on the daily, my thighs were rather thick). Grand, that's done, onto the bench press.

Now, I am no newbie to bench press, and I have gotten to lifting 40kg (nothing big, I know), so the starting weight of 20kg was nothing. Still, did the 5x5, better to stay in the routine. Not much to say here.

Then came the 30kg barbell row, and it didn't go as well as I had wanted it to go. While I got the 5x5 done easily enough, I found my upper body pitching up to around 40 degrees, which is much above the 30 degrees inclination that is recommended as max. The rest was grand, just gonna have to work on the form.

All in all, the exercise took me about half an hour, after which I had some nice Irish lamb stew to replenish the muscles overnight. The short duration of the workout is the thing which is my largest concern. Am I doing something wrong? Is there anything that should be focused in particular? Thanks for reading, and any advice is much appreciated.

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[–] 17699164? ago 

Only squat to parellel. Squatting ass to grass will result in you activating your low back to push up the weight at first, which is injury inducing, especially when your form is sloppy as a beginner.

If you have experience benching, start at a weight that is actually difficult, fuck the programme. The whole point of making you start light is so you have time to practice good form before you get to real weight, but you can't exactly bench "wrong" to an extent you injure yourself like you can with Squats and Deads, so just start benching with a weight that makes you struggle on every 5th rep.

Barbell rows are tricky and I still don't fully understand them to be honest. All I know is that if you're taller, you will have more of an incline, you can't avoid it.

The weight of the bar resting on your upper back/spine WILL hurt the first few times, especially if you have terrible posture and a rounded back. You'll get used to it and it will correct itself.

Your workout is quick now because you don't have much weight to build up to. Once you're pushing heavy weight, you will spend a lot of time on pyramid warmup sets. I also suggest you do pull-ups/dips(alternating) at the end of every workout as your first accessory, because every man should be able to do multiple pull-ups.

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[–] 17699180? ago 

Only squat to parellel.

please don't ACL injuries are not fun

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[–] 17684715? ago 

A few things. Squatting that deep is good but not necessary, going to parallel is usually all you need. Also if you’re having trouble hitting higher weight, try hip press (4x20 or something high volume). Another thing, I’m not sure what routine you’re doing but make sure you’re doing deadlifts and overhead press, they’re essential for overall strength. If you can hit 1/2/3/4 (1 plate OHP, 2 plate bench, 3 plate squat, 4 plate deadlift) you’re as good as you need to be strength-wise. Also, some really important exercises for aesthetics and strength are pull-ups, dips, farmers walks and forearm curls, shrugs, curls and tricep extensions. If you do all of those, you should be good.

Last thing, invest in protein powder (MyProtein is a great brand imo), and creatine monohydrate for when you’re bulking. Hope this helps and god speed on your journey

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[–] 17647969? ago 

Don't eat before lifting. Eat high protein w/30 min AFTER lifting, e.g. 1/2 gal of whole milk (chocolate milk if you're not a lardass)

Don't lift barbells, lift DUMBELLS. Much harder to hurt yourself using dumbells, and you don't need a squatter unless you're doing stupid high weight (you'll know when you need one)

Don't do isolation exercises, do COMPOUND exercises. Don't be a bodybuilder, be a weightlifter.

Get a stamina routine. Hill sprints are great. Look up high intensity interval/Tabata training. Do this every other or every third day.

Stretch AFTER lifting/running. Do some warm ups/light stretching to make sure you're ready to lift, but don't work on flexibility until afterward, it hurts your lifting power doing it before.

Otherwise: Good fucking job, you've probably lifted more than half the neets here, and more than 95% of the (((JDIF faggots))).

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[–] 17647972? ago 

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[–] 17647970? ago 

squatter

spotter

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[–] 17636236? ago 

You should be pulling the barbel down on your traps. Also, 45 minutes is the "sweet zone" test starts to drop after this. Maybe try prolonging your resting period a bit, you should also take a day out of your week to work on your mobility. You might also want to not eat so soon before working out as it can lead to some pretty bad nausea if you overwork yourself on a pr.

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[–] 17636232? ago 

Any anons dealt with chronic pain?

I've had it for about three years now. Been looking into Tension Myositis Syndrome. My issue is pretty similar to how others describe it; a traumatic period in my life plus physical injury resulted in constant physical pain.

Would really appreciate some input, thanks.

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[–] 17895409? ago 

Change your diet. Proper diet will encourage healing. Understand your heritage for what your ancestors ate thousands and 10s of thousands of years ago.

>>13023052

There are 4 main chemicals that control your mood. Serotonin from food, oxytocin from bonding, endorphins from exertion, dopamine from striving to improve (religion). If you aren't doing these you're gonna have a bad time.

>>13025320

Historically you would only really exert yourself because you just ran down an animal and killed it. Reward yourself with high quality proteins and fats after exercise. Raw meats are my personal favorite. Especially liver.

>>13026732

Very nice pic, although I would add eat 3 high quality eggs a day even when trying to lose weight so as to keep plenty of minerals in your body. And don't drink too much water as that can strain your kidneys.

>>13027279

Stop basing your measure of worth on what you are as an individual. Understand that you matter because you are part of a family, a tribe, a clan, and from that belonging don't be afraid to set small goals that improve over time.

>>13031131

That drive is natural, and very important, you need to know how to master it so you control where it takes you.

>>13031353

Lipid hypothesis was made to sell grains as those are more profitable than meats. It has nothing to do with health. Grains are not healthy, but they act as a bridge when higher quality meats aren't available. 400 years ago grains had a much smaller yield, 40,000 years ago they didn't exist.

>>13031436

Regardless of what you think the bible says about food choice our digestive tract makes a very different story. We are the apex predators expressly designed to eat plenty of animal products.

>>13033044 checked

Demoralization affects you more when you don't exude morale from within. If you take active steps to improve your physical body, your material condition, your brain's knowledge, your spirit's drive, your social connections, etc. you would exude more morale from within.

>>13035152

Well said.

>>13038839

Doctors don't know shit.

It's all because of the pill industry. Unnatural chemicals with horrid side effects, all for what? Profit in the jews pockets. Hippocrates said it best: Let food be thy medicine and medicine be thy food.

>>13038972

I can tell you that video games are one of the greatest plagues you can set upon yourself. You can consciously understand that it's a fake world, but when you accumulate wealth or defeat opponents your brain will fire the chemicals like you did it in real life. Vidya and porn can completely neuter a man from fulfilling his purposes.

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[–] 17895411? ago 

>>13052281

Eggs and dairy products are a more natural method for getting iodine. But it's gotta be high quality. Modern eggs and milk are trash.

>>13058680

It came from eating a high fat and high nutrient diet. Protein doesn't give you much (1 gram protein per 4 lbs means a 150 lb male is only getting 38 grams of protein a day, only 150 calories from protein. The real limit is closer to 1 gram per 3 lb absolute minimum, 1 gram per 2 lb average, and 1 gram per 1 lb absolute maximum.) And cutting food before eating it preserves the nutritional value without resorting to cooking. Humans do have a very unique relationship to cooked foods however. We are the only ones adapted/partially adapted to doing so. Look at Pottinger's cats for evidence to eat raw. But otherwise pretty spot on.

>>13058835

Fate of Empires

The Great Replacement

Mein Kampf

Civil War 2, the Coming Breakup of America

Is what has heavily influenced me given the times. I don't see things lasting much longer in the USA.

>>13058894

Those books are listed as essential reading to debunking other religions. Line yourself up for the beat down you illiterate nigger :^)

>>13058906

The reason soldiers didn't eat meat is logistical supply of such would be an absolute nightmare. Much easier to make crackers that will never go bad.

>>13059062

Get religious unironically. The decadence of society, hedonism, frivolity, cynicism, etc. are all unworthy of preserving. If you view yourself as part of society, you view yourself and your time as unworthy of preserving. Only a fundamentalist attitude can cleanse the decadence and call for upright morals and attitudes.

>>13059955 checked

It is useful to relax, but also know what cost your relaxation comes at. Fishing, for example, is a useful skill to learn, so it's awesome if it is also relaxing. Watching the nightly news on the other hand will give you the newest programming on what to think straight from the talmudvision.

>>13062215

We cannot allow ourselves to be idle as the Eclipse approaches. When the light is gone we must be armed, organized and inspired to the cause. Worship of the ancestors is promoted on the condition that you do so to take or borrow their hamingja from them. Attempt to follow their footsteps or surpass their glory.

>>13063316

Bullshit. You need food of high quality origin so it is full of nutrients. That's all that really matters. And avoid the anti-nutrient veggies. When in doubt stick to the basics. >>13084477 checking those dubs dubs

Glad to see another anon not afraid to take his health into his own hands. Don't trust the modern nutritionists! Trust your gut and trust how it makes you feel. We didn't evolve by accident. We know when we are missing nutrients.

>>13091936

Raw milk is awesome for a whole host of reasons. Flavor, nutrients, and while other animals didn't evolve to keep drinking milk the White man did. It gives us access to animal byproducts without needing to kill them. A golden goose. Otherwise good post.

>>13092049

Let's be a little more realistic. 10 children or 50 enemies. Hail the Prophet, Brenton Tarrant PBUH.

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[–] 17699182? ago 

/sig/, if my family is shit, should I just have a bare minimum relationship with them? I don't hate them, but we never do anything together and there's even a sort of aversion to spending time with each other. It's difficult to describe. Is trying to reconnect with an absent parent a good idea?

>>13022327

Are you familiar with Dr. Sarno, anon? I "got over" my TMS issues after reading and applying his book. I was suffering back pain at my last job and physical therapy wasn't doing shit. After a bunch of lurking, I ran into a comment that recommended checking him out. If you get ANY kind of chronic/psychosomatic pain, I can't stress the importance of this book enough.

Healing Back Pain: The Mind-Body Connection.

One of my personal recommendations on addressing TMS is to NEVER victimize yourself to the pain and to properly express anger. By not doing the latter, your brain "holds onto" your rage and it manifests in all sorts of ways. As for the former, victimizing yourself to your own pain just creates a cycle: you're "hurt" (re: in pain, not injured) so you can't do things and then you get more miserable and angry and the pain doesn't go away. There are stories from other people of this going on for years, I had just about enough of it after a couple of months, I don't wanna imagine it going on for longer.

TMS is truly impressive, it shows you how powerful the mind is. Hives, Irritable Bowl Syndrome, Carpal Tunnel and back pain all plagued my life at one point, but now they're just signs that I'm fucking pissed/stressed and I should do something about it. Extreme lack of life direction and getting somewhat involved with a woman who insisted on suffering instead of improving her life probably caused these problems to flare up.

I also think TMS might have something to do with how energy "flows" through the body, which can be activated by physical stimuli such as standing/sitting in one place for long periods of time or sleeping in a bad spot. Your brain "chooses" a spot with stagnant energy and dumps pain there. I think proper meditative breathing helps with the movement of energy, I tried it not too long ago and my face and arms had a similar feeling to that of when your leg falls asleep. This is all speculation of course, I'd need to do more reading.

tl;dr: Your brain is subconsciously trying to bring attention to your life's problems by "sabotaging" you. Go down the list of being a healthy individual, and if you still get chronic pain, you need a bigger mental change. Do NOT give in to passivity and if you think of quitting something, really think about why you want to quit. Most of the time it'll be because you want to be lazy.

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[–] 17702357? ago 

Regarding your family, it depends on the cause of the distance. For instance, a distant parent, what has caused this seperation, was it abuse, did they suffer some terrible event that they could not recover from, we need further details to ascertain the cause.

A base outline I personally follow regarding family is fairly simple; offer up the respect due for those deserving and those undeserving merely just maintain cordial relations. Sometimes we outgrow our parents or siblings, sometimes they outgrow us, growth is (or was pre kike culture) the primordial soul of the family unit. A father grows in wisdom to share with their son, a son grows further and takes all he learned and augments it further thus the lineage grows in wisdom. For those undeserving waste no time on trying to maintain a pointless connection, merely exchange greeting cards and moderate greetings at familial events and leave it at that. Blood is vitally important but some are not always worthy of our immediate respect.

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[–] 17684735? ago 

Can't say I have, but I've know enough people with chronic pain to tell you what not to do and maybe to point you in the right direction.

First and foremost, if you think you've got a solid self-diagnosis or you've scraped together some cash to see a doctor about it and gotten a rock solid result then you're free to search for home remedies.

One thing you need to avoid is inaction. Doing nothing to change your lifestyle is going to, at best, result in no change. At worst you'll see a gradual degradation.

The longer you wait the act, the harder it will be to pull back from.

You need to identify which muscle or nerve is causing the issue. Do some reading on anatomy and nerves if you have to. Use your hands; feel around. You need to get to know your body.

In the morning and night, do some stretches. Make sure a few of them focus on that area.

It's important to walk the line between not stretching enough and straining an injured area.

Don't be an idiot and overdo it; just stretch it normally. If you don't know what "stretching normally" means, then you're being dense.

Stay hydrated. I hate water but it will help you so much to just drink a couple bottles through the day. Especially while stretching.

Remember, your muscle (and entire body) are connected. Fixing one muscle isn't enough. You need your entire body, or at least the surrounding area, in good working order.

That also means trying to lose a few pounds if you're overweight.

Don't be afraid to try some basic lifting. It will make muscles stronger and less prone to spasms or other issues that can cause pain.

If you have the spare cash, look into seeing a masseuse. Some are just grab-n-rub, and they'll help, but if you can find one that knows the science they can play your body like its an instrument and identify all your issues.

Bonus: if you meet one like that, they can almost certainly offer some decent advice.

Just ignore the morons who will tell you it's "because of toxins" or whatever.

But as much as massage and yoga have a bad reputation for their popularity with hippies, they can do a lot of good for strengthening the body and reliving pain.

Just make sure to get active and do something about it. Even if all you do tonight is sit up straight, it's better than hunching over and going "why does my back hurt?".

There's people who have been told they'll never walk again, but they climbed out of bed every night and did physical therapy until they could.

The only way you lose is through inaction.

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[–] 17636239? ago 

Exact same problem here.

I've been spending hundreds of dollars at chiropractor and trying to hit up every single yoga group I can find and started using topical medications for sore muscles as well.

I have persistent depressive disorder, insomnia, chronic pain, problems with my hips and shoulders.

Got it from injuries and also mental traumas too combined with everything to make it so I never recover.

I'm going all out though. If I don't have this fixed in a few months, I'll just take more painkillers I guess, and then go full Brenton because I can't take living like this any longer. I am thinking though I am going to finally cure it.

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[–] 17636249? ago 

Screw our optics, just go in. Make sure to bring plenty of ammo.

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[–] 17636247? ago 

sounds like a medical issue.

1 reply

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[–] 17636227? ago 

Help, I'm losing my mind. I haven't went outside in weeks, my cognition is deteriorating

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[–] 17636230? ago 

why

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[–] 17636228? ago 

Go for a walk right fucking now. Do not reply, open the front door and take a walk. Right the fuck now.

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[–] 17636220? ago 

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[–] 18054479? ago 

Roll.

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[–] 18040453? ago 

Rollie fucking Pollie

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[–] 18016929? ago 

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[–] 17959296? ago 

Roll.

13 replies

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[–] 17636215? ago 

13016927

Nice fucking ID Holy Shit.

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[–] 17636218? ago 

hao nu arru?

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[–] 17636214? ago 

Don't watch degenerate (((media))) and read some good books.

I'd refine this a little. Don't watch any "moving picture" media for a while and read books instead. Your brain is a passive potato when watching movies but it creates it's own, unique mental imagery on the fly when you read.

With time, this will greatly improve imagination and mental well-being.

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[–] 17636213? ago 

repostan to remember from previous thread

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[–] 17636209? ago 

fixed, chr*stfaggot scum

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[–] 18046657? ago 

fuck off jew

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[–] 17873372? ago 

Fixed, atheistfaggot slave to (((them))).

The one true God of Christianity is eternal and you who listen to the jews lies will never succeed in anything if you continually hate and resent him.

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[–] 17876289? ago 

Nice thumbnail faggot

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[–] 17836947? ago 

Thank you.

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[–] 17836949? ago 

JEW ME SUE ME KIKE ME

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[–] 17636223? ago 

go home Jay

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[–] 17876292? ago 

That Bog larper got his ass handed to him by Jay

>>13087948

Based

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