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46  Community Forums / The Lounge / Re: Is Vlad Mad? on: February 25, 2022, 01:05:25 PM



Interesting watch from a random YouTuber. This is from a couple of weeks ago but if you click on her channel there's quite a few recent videos from since the war started.

47  Community Forums / The Lounge / Re: Is Vlad Mad? on: February 24, 2022, 11:08:29 PM
How do we know who's in the right here?

Where were all the sanctions when the US invaded Iraq? In that instance it was just assumed that the US and UK were the heroes.

When Ukrainian 'cells' start blowing things up in Russia are they going to be terrorists or heroes?

I really have no idea.
48  Community Forums / The Lounge / Re: Blonde will make you STRONG on: February 24, 2022, 11:56:20 AM
Did 3 sets of 4 with 44kg duumbells today unspotted which felt great.    Going to get the 50kg out next week and try and do one rep!

How's this going?

I managed to hit double figures at last with the 50s for the first tie in ages.

Pretty disappointed now that they don't go any higher at my place. They had 54s before they changed from x4l to JD Gyms and I'd definitely be giving them a shot now.


Haven't got the 50s out yet took your advice not to try a 1 rep max and have done the same with 44kgs the last two weeks.   Will probably try 46kg for 4 reps next week see how that goes.

Good plan mate, it'll definitely pay dividends in the long run.

Need to work on your volume as well though if you really want to progress.

You'd be much better off trying to get those 44s up to 6-8 reps before you step up in weight and drop back down to 4.

49  Community Forums / The Lounge / Re: Blonde will make you STRONG on: February 23, 2022, 03:50:20 PM
Did 3 sets of 4 with 44kg duumbells today unspotted which felt great.    Going to get the 50kg out next week and try and do one rep!

How's this going?

I managed to hit double figures at last with the 50s for the first tie in ages.

Pretty disappointed now that they don't go any higher at my place. They had 54s before they changed from x4l to JD Gyms and I'd definitely be giving them a shot now.
50  Community Forums / The Lounge / Re: Blonde will make you STRONG on: February 23, 2022, 07:55:32 AM
I saw this the other day and meant to ask how hard is this?  Zero chance I could do it now.  Even when I went to the gym, I didn't do anything with anything like this much weight.  Think it just shows those that keep carping on about her spending time at photoshoots are missing the serious work she must do behind the scenes.

https://mobile.twitter.com/EmmaRaducanu/status/1492573678759993349?cxt=HHwWioCzucr217YpAAAA

Funniest thnig is her tweet says she 'finished the week with some good facials'!!!!!   tbh that seems to be a girl exercise i have never seen a man do it in the gym but i have never seen a woman do remotely what she is doing weight wise on that video  Looks like 180kg which is insane.  For context i could 1 rep deadlfit that weight.   I really want to try this girlie exerciise to know.  180kg looks insane.   Evilpiies view will be worth more than mine

It's a hip thrust, really good exercise for the glutes.

All the girls do them because huge arses are all the rage these days. Blokes should do them because strong glutes are a good thing. I don't do them because they're a pain to set up and I'm not that bothered about strong butt cheeks.

There's a girl in my gym who does them with 220kg with similar form to Emma. That form isn't quite right by the way but understandable at max effort weight. You're supposed to fully extend the hips upwards to engage the glutes whereas going to this angle is more lower back.

If you're going to do them leave the ego at the door and stick to 100kg or so. Doing them with this form is just for 'likes' really, not much different than doing a photoshoot but nobody wants to see her hip thrusting 120kg with perfect form.

If you can dead lift 180kg properly you can hip thrust 180kg with a bit of practice. I can do neither by the way.
51  Community Forums / The Lounge / Re: Blonde will make you STRONG on: February 22, 2022, 09:44:59 PM
Day 1 - 4 sets of 6.✔

Day 2 - 5 sets of 5.✔

Day 3 - 6 sets of 4.


Day two was a day late due to unforeseen circumstances.

I found five sets of five easier than 4 sets of six but I still lost form (and some dignity) on the last two reps of set 5.

Nice work. 6 sets of 4 should hopefully be even easier so make sure you focus on perfect form if you can.

The thing with what you're doing here is getting more volume in than before. Previously you got 57 reps in per week, now you're at 73 so you'll get stronger and also better at the movement.

Any chance of slipping in a 4th session every 4 weeks for the test day? No problem if not we can just make day 3 3 sets of 4 then an AMRAP (as many reps as possible)


52  Poker Forums / Diaries and Blogs / Re: Vagueness and the Aftermath - A sporadic diary on: February 20, 2022, 08:10:32 PM
Does anyone even have access to a mangle these days?

See them at the hand car wash places quite a lot for squeezing out the chamois.

Which brings about a question. What's the plural of chamois?

I'm guessing same spelling different pronunciation?

Is chamois even a word if it isn't followed by 'leather'?

No Googling please, I can do that do myself.
53  Community Forums / The Lounge / Re: Blonde will make you STRONG on: February 19, 2022, 09:12:41 PM
Nice PR today on bench hitting 3 paused reps at 140kg. Never managed a triple before so this was a huge confidence boost.

Followed it up with a 150kg double and a couple of 160kg singles with the slingshot then finally 110kg for 11 and 10 for the volume work again all paused.

I've dropped my volume in the week and increased the weight to try to peak myself and also I've increased my food intake to help recovery. Currently sitting at 103kg which is only of couple of kg more than normal but definitely makes a difference.

Three weeks to go for the 1RM attempt. Got to keep at the current programme and then carefully back off in the final week to hopefully crack the 150kg.

54  Community Forums / The Lounge / Re: Blonde will make you STRONG on: February 19, 2022, 02:45:43 PM
I was thinking about Matt's reply last night and I realised just what a mine of information he is when it comes to diet & exercise.
It's easy to take this stuff for granted but it takes a lifetime to learn.

Cheers Matt.

Still learning as well mate and probably will be for the rest of my life.

For me it's a hobby so I find it very easy. People say "must be awful having to eat what you do and go to the gym 5 times a week.....?" What they don't seem to understand is that I don't 'have' to do what I do, I 'get' to do what I do. It's a huge privilege to be able to eat well, stay healthy and train in our leisure time.

I hope you try the little pull up programme. I'd be really interested to see if you benefit from it. I tried to make it as close as possible to what you do now so that it isn't any more of a burden. I reckon we could get you doing single sets of 15 to 20 or multiple sets of 10 within 3 months. You already have the base strength there if you can do 10. Trust me there aren't many people who can do 10 pull ups, I know I can't.



Agree not many people can do close to 10 proper reps, including those cross fitters who seem to do half reps.
Before my wrists were fked I could only do 11 or 12. Can still do a pretty long hang with legs straight out working the core.

A friend of mine can do loads, does lots of boxing MMA, weights sod all mind

The cross fit 'kipping' pull up is designed to maximise reps whilst sticking to the enforced rules for competition. They aren't half reps, they're exactly what's needed to efficiently do a full rep as quickly as possible in their sport. They look f**king stupid though in my opinion.

It's my shoulder that stops me doing pull ups now. They used to be my favourite exercise and I could do double figure sets with 20kg+ strapped to my waist.

Every time I try to get back in to them I end up injuring myself so I've had to just give up  Sad

There's no better exercise in my opinion for building the back and I hate that I can't do them any more. I'm hoping to try again in future but sadly I'm not optimistic.
55  Community Forums / The Lounge / Re: Blonde will make you STRONG on: February 19, 2022, 02:39:02 PM


I'd recommend doing something slightly different every session in the week.

Day 1 - 4 sets of 6.

Day 2 - 5 sets of 5.

Day 3 - 6 sets of 4.



OK Matt, day 1 complete.

First set was easy.
I minute rest.
Second set, easy until rep 6 which was tough.
2 mins rest
Third set tough after 3 reps but managed OK
2 minutes rest.
Last 2 reps on the fourth set were poor form and only achieved by jerking my legs about to get me there.

Day 2 will be Monday.

For clarity, I used to alternate chin ups and pull ups but for this experiment I will stick to chin ups and do a few pull ups on my off days just to keep my hand in.

Third set was really tough

If the third set was really tough and you needed to cheat on the fourth set we've got your rep range about perfect. The gauge for progression is that third set getting easier and the fourth set becoming achievable.

I never know which one's which out of chin ups and pull ups? I've just Googled it and apparently chin up is the one with your palms facing towards you?.....

So pull ups are significantly tougher than chin ups. With chin ups you can cheat a fair bit by using your biceps, with pull ups you can kind of turtle up to bring some bicep and chest in to it but it's mostly your back doing the work.

I'd definitely recommend picking one and sticking to it for now. You can always swap in future but for now just go with whichever is easiest (chin ups.....)

Keeping your eye in with a few chin ups on your days off is a great idea but keep it easy. 3 or 4 sets of 3 or 4 is plenty. Don't hit failure at any point, you don't need to. Obviously if it's too easy then step it up a touch but tiny jumps and maintaining perfect form are the key in the long term.

56  Community Forums / The Lounge / Re: Blonde will make you STRONG on: February 18, 2022, 11:25:57 AM
I was thinking about Matt's reply last night and I realised just what a mine of information he is when it comes to diet & exercise.
It's easy to take this stuff for granted but it takes a lifetime to learn.

Cheers Matt.

Still learning as well mate and probably will be for the rest of my life.

For me it's a hobby so I find it very easy. People say "must be awful having to eat what you do and go to the gym 5 times a week.....?" What they don't seem to understand is that I don't 'have' to do what I do, I 'get' to do what I do. It's a huge privilege to be able to eat well, stay healthy and train in our leisure time.

I hope you try the little pull up programme. I'd be really interested to see if you benefit from it. I tried to make it as close as possible to what you do now so that it isn't any more of a burden. I reckon we could get you doing single sets of 15 to 20 or multiple sets of 10 within 3 months. You already have the base strength there if you can do 10. Trust me there aren't many people who can do 10 pull ups, I know I can't.

57  Community Forums / The Lounge / Re: Blonde will make you STRONG on: February 17, 2022, 09:43:52 PM
So here's a question.

About 9 or 10 months ago I started doing chin ups.

Actually, that's not quite true. I attempted to do 1 chin up but couldn't manage it, I had to stand on a step and assist myself a with my legs. That continued for quite a while but I have slowly worked my way up to 10 proper chin ups, 6 more after a one minute rest and three more after another minute.

I've always done each set to the point of exhaustion and for the first 6 months or so I improved slowly but for the last few months It's been 10, 6 & 3 for my best effort.

I'm happy enough with that, I'm only doing it to try to maintain a bit of upper-body strength as I get older but I am curious about reaching this plateau. Is that how things usually work and what would I need to do to improve if I decided I wanted to?

I do 3 sessions a week btw.


Plateaus are common but they're very normal. 10, 6, 3 shouldn't be a plateau for pull ups so you've just got to find a way of doing more work and giving your body a chance to adapt.

If you always do 10 reps your body will adapt to 10 reps. No more, no less. Why would it get strong enough to do more if you never ask it to?

The problem with pull ups is they're one of those exercises where once you've done an all out max set it's very difficult to recover. For this reason I'd never max out until the final set.

The key to building strength is programming. You have to develop a program that allows progressive overload. Initially you can wing it but you're past that stage now if you want to progress further.

I'd recommend doing something slightly different every session in the week.

Day 1 - 4 sets of 6.

Day 2 - 5 sets of 5.

Day 3 - 6 sets of 4.

Also scrap the arbitrary 1 minute break. Just rest for as long as you feel you need to rest to be able to complete your next set whether it be 1, 2 or 5 minutes it doesn't matter.

Try the above for a week and report back how it went. Don't worry if you don't hit failure, you're not actually supposed to. You don't have to fail to get stronger.

The above is a starting point, don't be tempted to change the numbers just do the above and we'll tweak it once we know where you're at.

Make a note of how each day goes then we'll work on your progression if it's too easy or you don't hit your rep count.

I'm assuming the ultimate goal is to do as many as possible in a single set? It may seem counterintuitive but doing the above is what will get you there.

I'm happy to work with you on a little programme, I find it really interesting and it's as much fun for me as you. We'll keep tweaking it and test your single set max after 4 weeks to keep an eye on progress.

58  Community Forums / The Lounge / Re: Blonde will make you STRONG on: February 07, 2022, 09:25:01 PM
Still retired, and just started doping myself up on the sativex.

Hoping it gives me the munchies, so I can have a few weeks going ballistic on the calories Grin

Awesome, is this the one you were talking about years ago but it was really expensive?

I remember when my dog was on THC/CBD for his cancer we were talking about its effectiveness.

Be really interested to hear how you get on with it.


Yeah, the same stuff. I could have had a month of it, but then had to pay ~£400 a month after if it was any good.

It tastes horrific, so hopefully I will know if it's doing anything before I get to 12 sprays a day Cheesy

I'm only a week in, and haven't noticed anything of real note, other than my calves seem a little less tight.



I've tried normal CBD oil before (no THC) in spray form and that tasted revolting, can't imagine having to do 12 sprays.

I know with the dog it was all about getting as much in to his system as possible in the shortest amount of time but whilst building tolerance levels

The key thing was the total in his system but you couldn't lump it all in at once so had to ramp it up.

Can't remember the doses but it was something like 1mg per day for a week, 2mg per day for a week, 4mg for a week...... up to say 40mg per week

So very slow start with an exponential ramp up.

Is yours similar progression?

Noticing anything is awesome. Fingers crossed for you mate.

59  Community Forums / The Lounge / Re: Blonde will make you STRONG on: February 07, 2022, 03:26:08 PM
Couple of nice PRs this last few days on the bench.

Saturday I hit 120kg for 8 paused reps then today managed 120kg for 10 without the pause. 

Two and a half plates for double figure reps has been a long time goal so I'm really happy with that one.

Accessory work is really good, just got to stay injury free and hopefully there's a decent chance of breaking the 150kg barrier on 1RM day.

60  Community Forums / The Lounge / Re: Fat Club - Get Healthy / Fitter in 2022 on: February 03, 2022, 07:36:54 AM
ive dropped 18 kg's in last 15 months and currently at 123kg and doing dry January again this year so will post weekly weight targets in here.   Aim is to drop another 18kg in 2022 and be 105kg by start of 2023.  My advanced weigh in at the gym also includes body fat %, body fat mass in total and muscle mass so i will post them as well as im not just looking to lose weight but fat mainly.   16kg of the 18kg i have lost has been fat whilst pretty much maintaining lean muscle mass levels.

Jan 1 - 123kg (19 stone 5lbs)  body fat % 32.5% fat mass 39.8kg muscle mass 78.7 kg bmi 36.6
Jan 13 - 124.4kg body fat% 32.0% fat mass 39.8kg muscle mass 80.5kg bmi 37.1

Weigh in today wasn't first thing in morning as usual.   Had breakfast and water prior to weigh in so was expecting overall weight to be higher.  fat mass hasn't changed.   Will be back to normal first thing monday am weigh in next week.

Jan 26 122.4kg body fat % 32.6% fat mass 39.9kg muscle mass 78.5kg bmi 36.5

Weird set of stats.  Wll take the 2kg loss but hate its all muscle.   Not sure why as i am as strong as ever.

2 feb 124.8kg body fat % 32.4% fat mass 40.4kg muscle mass 80.3kg bmi 37,3

Weird month gained nearly 2kg but most of it is muscle mass and body fat % is identical to the start of the month.   

Pretty much all of that is water, not muscle. You didn't lose 2kg of muscle in between the 13th and 26th and you didn't put it back on a week later.

That 80.3kg figure is lean mass which includes bones, connective tissue, skin, your pants and of course water.

Don't think it's physically possible to gain 2kg of muscle in a month even with PEDs. Maybe an untrained 17 year old hitting the gym very hard whilst going through puberty could do it for a month or two but that's about it.

Whatever it is though as long as it's lean mass it's not a worry. Just need to see that fat mass figure slowly creep downwards and you're all good.

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