AntStrong

Husband and father of 2. Personal trainer.

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nprofile1qqsg58qf64jqsl3kxy8zk9g5ly69kg58yk4rq0rf9fpeuzykcxk362qpr9mhxue69uhhyetvv9ujumn0wd68ycmgv43kktndv5q32amnwvaz7tmhda6zuum0we3xjapwdphhxaqzglgge

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npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe

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Last Notes

2026-03-12 19:00:30 UTC

Someone needs to fix the weather machine. Went from 70 and raining to 30 and snowing in the span of a few hours.
Weather's more bipolar than I am.

2026-03-09 19:47:18 UTC

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Should do this to all of those hawks

2026-03-02 18:56:02 UTC

Shout out to @nprofile…uy9j and @nprofile…askd for their hard work in keeping us updated on all this bullshit.
Zap them some love.

2026-02-27 16:17:56 UTC

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Love it when our tax dollars are used for the benefit of foreign interest and religious zealots. Real America first shit.

2026-02-25 15:50:18 UTC

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Hell yeah

2026-02-09 19:25:33 UTC

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Taking the time to honestly figure out daily activity level is also important for determining daily caloric output. Lot of people are more sedentary than they think they are.
Also, specifying if the food you're measuring is cooked or uncooked helps get a more accurate view of calories and macros.

2026-01-28 22:52:53 UTC

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Very true! Our discipline and resiliency start with how we work on and care for ourselves.

2026-01-11 14:29:18 UTC

The more you know
#nevent1q…ldjd

2026-01-09 18:43:18 UTC

https://image.nostr.build/77ffe001c799f7c1431bc4a8e12c02425ba1e1607d1e335a54439e01ffb0d95e.png
Training for Bitcoin Veterans!
#RUNSTR #Strength #BitcoinVeterans

2026-01-06 17:03:44 UTC

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How well do hyrox and crossfit compliment each other in your experience?

2026-01-06 01:37:51 UTC

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It'll be a strongman competition. That's the kind of training I like to do.

2026-01-06 00:14:11 UTC

I've begun my last 6-8 weeks of a strength focused training plan before I begin to dial in on the event training for my upcoming competition. Starting this week with an upper body day.
Benched up to 195 before going down to 180 for my working sets. Did single arm dumbbell rows after that since my lower back is a little sensitive right now around my sciatic nerve and I didn't want bent over rows to aggravate it. Did some seated overhead pressing following that and ended with some cable face pulls.
Had a good time. Go pick up something a little heavy, it's fun. https://blossom.primal.net/cb784c278f679efeffacd2b572b405cdeb4add46139ff6bfc1a690512f9752e9.mp4 https://blossom.primal.net/50a9045a490468d904ba958093a721b98b1f08ffc365c62d0a43b2f574a6d9a1.jpg

2026-01-03 11:21:52 UTC

Well, shit
#nevent1q…9769

2025-12-29 19:34:28 UTC

Last upper body day of 2025. Finally got my bench back up to 205 lbs. It's been a while for that. Followed that up with seated barbell shoulder presses and ended with some T bar rows.
One last training session for the year to go. Let's end strong!
https://blossom.primal.net/47a4cc58c20e1d489a7b38a43b333afa2e13fec80989baec3f6f7581476663b0.mp4 https://blossom.primal.net/bb102d303d951616f5d0379bda9431c35de17bf1c92b3c8240d4ac5ea1f81fe0.jpg

2025-12-27 21:34:04 UTC

Today was the last deadlift session of the year. And it was a good one. Worked up to 465 for a single. Was a little more challenging compared to last week, but it still went up. Backed off to 405 for, surprisingly, 4 reps. Backed off again to 375 for 2 sets of 4 paused reps.
Good pulls. Good day. https://blossom.primal.net/954d6608d9f1caded73ed6ae62364581eed6eabc6153477e3ea7ba0c2a42decd.mp4 https://blossom.primal.net/95777548d63f7d22aa2f6d84419173a1a61ca3335a4796f3ffe77ef348fd0800.jpg

2025-12-24 15:01:12 UTC

Trained legs yesterday. Did not feel strong. Worked up to 335 on squats. Failed my top set of 365. RDLs and leg press went alright though. Did some drop sets with the leg press switching from bilateral to just my left leg. Noticed that it's a little underdeveloped compared to my right.
Haven't failed a squat in a while. But that's ok, failure's a part of progress.
No videos this time, weight room was a little crowded.
https://blossom.primal.net/f60d6512c66133080722227e40dd76f460c54d1255306feb5fd7b954db356d21.png

2025-12-24 03:51:09 UTC

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That's a fair point. Depending on how well he's doing, we can go to 95% of max as singles in week 3 and then week 4 would be singles around 97-98%.
Having doubles at 92% in week 3 is just a little bit more of a cautious, conservative approach. The goal is to minimize cns fatigue and to protect his joints and tendons as much as possible. But we can definitely adjust the loads and intensity if he's not being sufficiently challenged by the 3rd week.

2025-12-23 20:31:36 UTC

Longer note. Got a draft of the peaking program I'm designing fleshed out. But I'm open to suggestions and critiques to make it as well planned as possible. So I'll be posting it in case anyone wants to take a look at it.
Most of the accessory exercises have TBD for their loads. This is to enable some agency for my friend. Let him pick the appropriate load for the target rep ranges since he has a better sense of where he is for the those. Also, accessory exercises were chosen to enhance how he already squats and benches (no need to change what already works).
Here's the current program:
Current maxes:
Squat: 515
Bench: 385x3 (415-420 estimate)
Week 1 (87.5% of current/ projected 1RM)
Day 1:
Bench press:
3x3 360
1x6 335
Seated Shoulder Press:
3x8 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x3 450
1x6 415
RDLs:
3x8 225-255
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
3x6 285
Close Grip Bench Press:
3x12 225
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
3x6 315
Horizontal Leg Press:
3x12 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Week 2 (90% 1RM)
Day 1:
Bench press:
3x3 375
1x5 345
Seated Shoulder Press:
3x6 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x3 465
1x5 425
RDLs:
3x6 225-255
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
2x5 285
1x6 255
Close Grip Bench Press:
3x8 235
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
2x5 345
1x6 315
Horizontal Leg Press:
3x8 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Week 3 (92/92.5% 1RM)
Day 1:
Bench press:
2x2 385
1x4 350
Seated Shoulder Press:
3x6 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x2 475
1x4 435
RDLs:
3x6 245-250
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
2x4 285
1x6 255
Close Grip Bench Press:
3x6 235
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
2x4 355
Horizontal Leg Press:
3x6 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Week 4 (95% 1RM)
Day 1:
Bench press:
3x1 395
1x2 355
Seated Shoulder Press:
3x4 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x1 490
1x2 435
RDLs:
3x4 245-250
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
3x4 285
Close Grip Bench Press:
3x4 225
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
3x4 315
Horizontal Leg Press:
3x4 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Bridge (Week 5)
Day 1:
Bench press:
3x8 255
1x20 225
Seated Shoulder Press:
3x4 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x3 345
1x10 315
RDLs:
3x4 225-255
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
3x6 225
Close Grip Bench Press:
3x12 185
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
3x6 255
Horizontal Leg Press:
3x12 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Max Day(Week 6):
Bench:
390
410-420
425-435 depending on second attempt
Squat:
495
520-530
535+ depending on the second attempt
Thank you for reaching the end!
#asknostr #fitness #fitstr #liftstr

2025-12-23 04:58:13 UTC

Bit late posting this.
Today was an upper body day. Did some light benching to warm up. Went to bent over rows after that. Practiced my axel bar push press with almost all the equipment I'd wear for a heavy single. Need to improve my front rack position. Finished the day with seated cable rows.
https://blossom.primal.net/5360387598bb27cac2fad9a84524617027abd76d31e64c20749cfb470f697524.mp4 https://blossom.primal.net/3f40a3b2ba55098885d45627bf9a6f2492d708eaae45373ae35eaae9549be0e0.jpg

2025-12-21 18:25:36 UTC

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It's nice to feel stronger again. I dropped about 23 lbs from September to the end of October and it was a big adjustment before the muscle memory really started to kick in

2025-12-21 00:05:18 UTC

Great deadlifting session today. Tried out a new preworkout and it's a heavy hitter. Finally pulled 440 for the first since my diabetes diagnosis. Jumped to 455 after that, and my top set for the day was at 465 https://blossom.primal.net/e2bb7e31e605823e7bde2f3a3a09069b8e4a0dc306339da89660f0ae9ae97247.mp4 https://blossom.primal.net/99c69276114c969e06e617c7843e83b0cefe1d73ce1e85a68ee67fe11f7610b8.jpg .
Back off set was at 385x4. Finished with a set of snatch grip deadlifts at 335. Those were at a much more appropriate load than last time.
Guess 475 is the goal for the end of the year. We'll see how that goes before I start working towards 500.

2025-12-17 01:17:13 UTC

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I'm glad you got a system worked out for preventative care

2025-12-17 01:12:15 UTC

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I know exactly what you mean. Those cracked discs were the Air Force's parting gift to me lol

2025-12-17 01:05:41 UTC

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Improving hip mobility and strengthening both the core and posterior chain has been beneficial with my pain in my lower back from herniated discs. Anecdotal of course, but having a rough idea where muscular pains originate from in the kinetic chain is always helpful.

2025-12-12 21:31:46 UTC

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The app I currently use counts warm up sets. Its closer to 7. And it's all I did today too

2025-12-12 19:02:42 UTC

Had a great deadlifting session. Still a bit congested, but that didn't matter today. Got up to 425lbs for a single and worked back down to 390 conventional.
There was enough time left today to finish with a set of snatch grip deadlifts. Kinda overestimated the difficulty. Will definitely need to up the weight next time.
Feeling fucking great.
https://blossom.primal.net/b20d5c87dca04df2d5b40acf2d280c06946a1f61c38fe128af57f9d2bc13a96a.mp4 https://blossom.primal.net/c4e823a18794bc66235a222126e57a06526eee2e43f26ef9896fe5455e93e995.jpg

2025-12-11 23:21:02 UTC

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That's still great depth

2025-12-06 20:48:42 UTC

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Is it only available on iOS for now?

2025-12-06 19:37:45 UTC

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It is. That's a good eye you got there.

2025-12-04 23:24:32 UTC

Had a nice upper body day. Everything felt pretty good. There's some elbow pain from squatting earlier this week, but some shoulder mobility work will alleviate that.
After doing some axel presses, I've finally tested the waters on my 3 main lifts. I'll see where I can get them to by the end of year, then we'll set progression goals.
https://blossom.primal.net/81e52e6f667030b81a16a81785681a74a97ca1b11423708b715eba3fe1fca468.mp4 https://blossom.primal.net/705774257bf3b5c0f790864baaf5509111dcebd65827d02422efe49fa26fe395.jpg

2025-11-28 18:52:59 UTC

Nice, little deadlift session today. Good use of all those Thanksgiving carbs calories.
The three top sets from today are 365 lbs x 1, 405x1, and a back off for 375x2.
Slowly building my strength back up. 405 wasn't moving much 3 weeks ago.
https://blossom.primal.net/b51dfd0bb7eefdd4bce1144d71c477b49ec59c573920efbff86dd424b11168b4.mp4 https://blossom.primal.net/ed694e0c86c14ea27f2ac49d864ecfedfc36dfec1bbd63df533c47209e14ad01.jpg

2025-11-26 22:09:48 UTC

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Sorry to hear that. Hope it recovers well enough before your comp

2025-11-26 21:30:52 UTC

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I haven't recorded any lifts in a while. When I was, I mainly put them on Instagram. Time to stop being camera shy.
Thank you.

2025-11-26 21:18:52 UTC

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Those squats are looking good. What are aiming to hit for your other lifts?

2025-11-24 23:42:28 UTC

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Lift heavy, be kind, stack sats

2025-10-18 14:46:36 UTC

Had a great walk
https://blossom.primal.net/3a9592c798298bde44472b6b5b302f12051f3450f65389eaf4bbbde5a225a226.jpg

2025-10-17 17:23:38 UTC

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It's better to be just wise enough, but not too wise. There's a reason ignorance is bliss.

2025-10-16 03:09:23 UTC

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🤣 🤣True American classics

2025-10-15 23:55:25 UTC

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Looks like Latin America is back on the menu boys

2025-10-14 17:57:27 UTC

Finally saw my first Han Solo outfit for the year today. Guess fall's really here.

2025-10-13 13:36:58 UTC

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Gotta be careful. Someone could've slipped some spam into the scramble.

2025-10-12 17:00:30 UTC

The past few days have reminded me that it's not timing but time in that matters.

2025-10-09 14:13:01 UTC

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One of my favorite things to tell my clients early on is that training is the fun/easy part for us. Fixing our sleeping patterns, improving our sleep hygiene, and making needed dietary changes are the truly difficult parts.
#nevent1q…tzkm

2025-10-08 13:50:26 UTC

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I'm somewhat familiar with how a lack of movement can affect bone density and the lack of sunlight makes sense. Are there any studies or meta analyses of the others that you've found?

2025-10-07 14:44:26 UTC

Being on nostr has set me on a better privacy rabbit hole. It's been fun to learn about.

2025-10-03 17:30:29 UTC

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The victim mentality is easier to live with instead of having accountability for ourselves

2025-10-02 01:37:28 UTC

Starting to notice that slight chill in the air in the evening. My favorite time of the year is almost fully here.

2025-09-26 22:07:29 UTC

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Hey, it's Bethesda

2025-09-24 01:19:33 UTC

Took step one in detwitterfying. Finally took that shit off my phone. Some habits to be broken for sure, but that's just a few days.
I can just do it.

2025-09-24 00:21:23 UTC

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True. I can definitely see that

2025-09-23 23:35:02 UTC

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That's fucked up. There's a deep failing in the family, culture, society, somewhere where going into that kind of work is seen as having a better upside for young women then other options they see in front of them.
And it's not just women being failed. Someone's paying for those subscriptions.

2025-09-12 02:38:01 UTC

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You'll never progress without action

2025-09-11 21:21:22 UTC

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Always good to have fallback options with your comms
#nevent1q…fkc4

2025-09-11 01:50:39 UTC

Cherish the time you get to have with your loved ones. Build your name to last. Death comes on its time.
Tragic. Unnecessary violence. Needless loss of life. Nothing good comes from that fucker's actions.

2025-08-15 17:39:16 UTC

Made it to 10 years of marriage. Only the birth of my children are more important days in my life. Don't regret a single day of it.

2025-08-14 17:01:28 UTC

Got to take apart my son's laptop to look at its fans. They just needed a cleaning, but it's nice messing around with hardware.

2025-05-27 05:26:11 UTC

No matter how hard we try to be our authentic selves, we always portray some idealized image of who we are. But knowing that allows us to get closer to finding out who we really are.

2025-05-27 04:53:42 UTC

Opened a bottle of a mead I made to celebrate this Memorial Day. Poured a little over a half of it for some guys that gave it all for them damned fiat "gods."
We're pushing for a world that dismantles the greed that sent those guys to an early grave. I'm not ready to join them, and neither are you.
Keep pushing.

2025-05-27 01:42:37 UTC

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I know what you mean. A good lift or run puts my mind in the right place

2025-05-26 23:43:23 UTC

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Hell yeah. Moving weight makes me feel great

2025-05-25 17:26:18 UTC

Love seeing people working hard to push themselves while I'm at work.
And seeing parents bring their kids in to introduce them weightlifting and fitness warms warms my heart. I believe that schools, especially in the US, have failed to educate children about health and wellness, so it's good to see some patents step up.

2025-05-23 21:20:00 UTC

Just completed a run with Runstr! 🏃‍♂️💨
⏱️ Duration: 00:38:06
📏 Distance: 3.36 mi
⚡ Pace: 11.34 min/mi
🔥 Calories: 356 kcal
🏔️ Elevation Gain: 122 ft
📉 Elevation Loss: 134 ft
First run with Runstr and I doubt I'll go back to strava or anything else.
Nice time outside. I'm realizing that a good outdoor run picks my mood up better than most things.
#Runstr #Running

2025-05-22 18:28:29 UTC

Even when we feel like we don't have enough time throughout the day, find time to do what you love or to work towards your goals. Spare a moment for yourself and put your best into you.
That "me time" isn't selfish, it's important for self care. What we do and who we are suffers when we're feeling depressed, anxious, distracted, or just feeling like shit in general.

2025-05-22 18:11:53 UTC

Only got a couple of exercises in today, but had some quality sets.
#proofofwork #workout #fitness #gym https://image.nostr.build/f16986946264b0d81cc034ee00064c167cd1c2edef84565ebf42797070e22b9c.jpg

2025-05-21 18:26:38 UTC

Didn't have too much time to exercise before work, so I reminded myself that we don't need a lot of time to bust out a decent workout nor do we need a lot of equipment. Make the necessary adjustments to get the right intensity.
#proofofwork #workout #fitness #gym https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/e521429b94bd1f35315944f07a101a22054618249b0ac12c4dd5262573537004.webp

2025-05-20 20:47:08 UTC

Did kind of a full body workout today. Did a short 50lbs "ruck" at the end that ended up being more mentally challenging than I thought it would be.
#proofofwork #workout #fitness #gym https://image.nostr.build/8394d757f812fa085a330fd3b831eb1e5e9dddf490ff90ec398aab31b1718fb8.jpg https://image.nostr.build/eff3ede6d74bc2aeb738d51c88f167576417743b2b2d3778a896524bf993e20c.jpg https://image.nostr.build/4464718d908e39410f7c3f14d65d54b519ba1f24173123a1a69e90591a006cdf.jpg

2025-05-17 02:53:26 UTC

Short and simple for #nostr workout 34.
My son actually wanted to come today and got to shoot around, which was nice.
#proofofwork #workout #fitness #gym https://image.nostr.build/a2a03b7aed4ea8516b53bb8421b280d0c6e720c9fcd3852d75002747aa1fee4f.jpg

2025-05-16 01:50:33 UTC

#nostr workout 33 was a nice easy run. I even took a minute off my average mile time with a 5 minute rest walk after finishing the first mile.
Real close to getting my breathing patterns down and I really improved my running form from last time.
#proofofwork #workout #fitness #running https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/de5b19cf3691e660a881640a19d3eabf0af0f0c7bc524b64794eccb14616b8e8.webp

2025-05-13 23:20:20 UTC

#nostr workout 32 was a draining leg day with some calisthenics and some cardio at the end. Tried doing squats on the smith machine and got humbled. That fixed bar path and narrower space significantly changed how I do the movement. Lesson learned and I'll use the machine for more quad focused squat sessions.
Cardio went well. The elliptical really helps my joints and anterior tibialis muscles (they run along the shins more or less).
#proofofwork #workout #fitness #gym https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/b70db4b69a9d98c8f68e681ee137812e179148a5a9f9040327ad25c24e4b6223.webp https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/cfa14f2318700a6a206a9aeefa839efe906e479563101985108404ff5faa5e99.webp https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/5b83dfc5388fa5df52de138a53d8250833de45d02b13411e7e88baf6027c1216.webp

2025-05-13 11:56:07 UTC

GM What are we doing for a little self betterment today?

2025-05-12 17:57:24 UTC

#nostr workout 31was short and simple, but fun, chest and back day followed by some interval training for my cardio.
Starting to get a grasp on my breathing patterns while running depending on intensity. Also, I'm very happy with my pull ups progression. Slow, steady, consistent.
#proofofwork #workout #fitness #gym #running https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/338815f07eff184fc2a496ea72e99ea31983ff115c21d7dd5673a0a2af0a9a7e.webp https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/ff1097b2f64966c188bf2ed839ebb9957081b5347ac1ce04f807067a33edf98e.webp

2025-05-11 23:43:22 UTC

Got a new workout plan for everyone. This one is more like a bro split. So we have legs, chest and tris, back and bis, legs again, upper body (to get sufficient sets and volume), and an optional 6th day for any areas you think need extra work.
There are 2 weeks, A and B, for variety and to help hit muscles in different ways (example: overhead movements work your triceps in ways pushdowns can't).
As always, ask if you have any questions. Let's build the strongest you!
https://www.dropbox.com/scl/fi/w9hxx0efsa25k121flw7e/5-Days-a-Week-Workout-Plan.xlsx?rlkey=qbmfstleyx1wl73d5u0tm3kcp&st=xekoqovn&dl=0
#workout #fitness #gym #nostr

2025-05-11 14:07:14 UTC

#nostr workout 30 was my first outdoor run of the year. Great to be outside running again, but a lot of room for improve cause that is a trash 2 mile.
Happy that I'm taking my cardio more seriously
#proofofwork #running #fitness #workout https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/a7b4f606ea7e822de990747d4964abbc61ae8ad2cb6b7bb8d976f00d09d5446c.webp

2025-05-09 12:05:01 UTC

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Damn straight

2025-05-09 10:48:56 UTC

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If you get there fast, either you're lucky or it won't last.

2025-05-08 21:01:51 UTC

#nostr workout 29 began with my first time trying a ruck. It was only a short one on a treadmill to get a feel for it, but I looked like I just climbed out of a pool when I was done. Had just enough for a short upper body lift.
Good fun
#proofofwork #workout #fitness #gym https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/781a9b02dbf5664901c66890c57c0b88b78e8b9c187f1918094fa07c5cac548d.webp https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/9e3ce15606accd27b534fcfa2f4825c2fba0afa6dfed7472204935e1f1f19771.webp

2025-05-06 20:16:56 UTC

Day 28 of #nostr workouts started with my cardio this time. A couple of leg exercises followed, rip my quads, and it was finished off with a couple rounds of a body weight circuit.
Nice, long workout today. I needed this, badly.
#proofofwork #workout #fitness #gym #running https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/eccc1c0cd0b72abcf629d183e499d47ce0a631ced4ef1bc955bbe69522835cb4.webp https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/3875841986199b064c39cea5330d66f22846ca645cc190d8cabe8782ca9c4e6f.webp https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/1f99217c74d78f168d80000104ee45bf0b843edd8d686e855acdba9f9b603ea2.webp

2025-05-05 19:36:12 UTC

Today is the 27th #nostr workout. Things happened over the past couple of days, but we adjust, recover, and press on.
Very short workout today, again, hings happen. But everything felt good and progressing.
#proofofwork #workout #fitness #gym https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/2ba73c0ed2811554a6f5093d8833d4c2134c81bfe8afd98b5ad1f31ee87b6f04.webp

2025-05-05 14:09:04 UTC

GM #nostr Finished up a 4 day a week #workout plan. The days are split into upper body and lower body days. This plan is similar to what I aim for every week and designing it was a great period of relief from an otherwise difficult weekend.
A 5 day plan is next on my list. I'll be aiming for a bodybuilding/bro split for that one.
Reach out if you have any questions.
Be the strongest you!
https://www.dropbox.com/scl/fi/02w7gew24djufkrukx860/4-Days-a-Week-Upper-Lower-Body.xlsx?rlkey=o7w7naljik0p3l1nxmelxqq0m&st=ptq77arm&dl=0

2025-05-04 18:03:27 UTC

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Normally, as long as it's creatine monohydrate and the company doesn't use a proprietary blend, you'll be good regardless of brand. You can also always see if third party testing has been done to see pure it is.
A 5g dose is a decent minimum, but you can use 10g+ if you want to. Just increase your water intake since it can pull more water into muscle tissue.

2025-05-04 17:51:41 UTC

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It's a hard truth to swallow

2025-05-04 02:34:05 UTC

No #nostr workout today. One of our dogs that we had for almost 8 years passed this morning. All plans I had for today just disappeared so we could take the time to mourn and find the right crematorium.
I'll see what I can do tomorrow. But for tonight, let's celebrate a good boy.

2025-05-02 20:13:52 UTC

Day 26 of #nostr workouts was pretty simple. Some pull ups and push ups followed by a fun time with my 200lbs sandbag. Very short walk to finish things off.
#proofofwork #workout #fitness #gym https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/e27c9b08344f8ac8c11b5f6b5675e5c16d92dbf8eda7540e5086f84599438fbb.webp https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/ee9e83b31373aeecd61afbe83bd8e336b3b78cbf5c29300fcab0e14e0c8ab44b.webp

2025-05-02 11:39:52 UTC

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💪🏼

2025-05-02 11:02:03 UTC

Forgot to update the #nostr workouts. I was able to squeeze in some pull ups after work for day 24.
Day 25 was a decent upper body day. Had to cut it a little short, but that's not the end of the world.
#proofofwork #workout #fitness #gym https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/020671c4a6829bf22cb69ae1395b9a200c02a144ba15a649a991ebaeb9975dd1.webp

2025-05-01 14:44:12 UTC

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You're right about needing a longer rest after a more intense set. Regarding how close to failure you need to train, I would say that it depends on your goals.
If you're aiming for muscle building or bodybuilding, then I would say to get to as close to failure as you can for at least the last set or 2. I would also say that if you're going past 12-15 reps, then you should increase the weight you're using.
If you're goal is strength/power, than I suggest to aim for no more than 3 reps in reserve unless you're trying to max out.
For general health, go for something closer to strength training.
Just be careful to not overtrain so that you can properly recover and reduce the risk of injury. Being self motivated is awesome, but not listening to your body is how you tear something.

2025-05-01 12:52:19 UTC

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The biggest thing I changed to reduce how long each workout lasts was that I started timing my rest periods. If I didn't time them, I'd take 4 minutes or more of rest without really thinking about it. I don't do a ton of isolation exercises unless, and this helps me save time too, I do them as a super set or a giant set with really short rest periods.
Something thing that I started doing in April is doing more body weight exercises. So more pull ups and more push ups, things I that don't need a ton of rest for in between sets.
I also had less than an hour to get the majority of my workouts done in April. On days where I was really short on time, I would take much shorter rests than usual since I need to leave time for my cardio.
If you have the time available for longer workouts, than there's nothing wrong with that. If I could give myself more time for a workout to space things a bit more I would.

2025-05-01 09:53:26 UTC

Looks like April was a good month for me. Let's see if I be even more active moving forward. https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/c853a0fc8ddf9dfc01040afda9af7f288735b64a944752b75729954b3553e83b.webp

2025-04-30 22:05:47 UTC

Today's been more of a recovery day than I had originally intended, but life happens and we adapt. I'll see if I can squeeze in pull ups or something before getting to bed.
Gotta keep the streak alive.

2025-04-30 00:14:45 UTC

On #nostr workouts day 23, I did legs. I cut my grass before (I have a push mower) so the legs are beat. Oh well.
#proofofwork #workout #fitness #gym https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/f6c4eca078a9d3be8cd9d5ddb8f84c7fcfedaa25c9f23a7bc83963cc83461676.webp

2025-04-29 18:26:01 UTC

Grass cutting season has finally started for me. My allergies are thankful for the opportunity to remind me of their existence.

2025-04-28 23:49:15 UTC

Finished up a 2 days a week workout plan. More plans will be designed next week or the week after.
Keep pushing for that better you.
https://www.dropbox.com/scl/fo/cjw9rmimop9tlr3zz0k77/ALZeVX9ABttmvxWkCeRpugQ?rlkey=g7fgsapne68uplq3w9qchoef2&st=w427txn3&dl=0

2025-04-28 23:29:04 UTC

Day 22 of #nostr workouts is complete. Nice upper body day finished off by a good interval session on the treadmill. Everything's improving at an acceptable pace.
Weight was roughly 235lbs.
#proofofwork #workout #fitness #gym https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/858cdbe9fcfdff09a6d60ab6d3eb4c34e33f3a00284b19be553178d3201a3b79.webp https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/4523b55bc42ebd1d9b2a9531a9cc7c5edf6bbbdf06428609197473c650bb1094.webp

2025-04-28 15:02:37 UTC

Sometimes one of the more difficult parts of getting into fitness is figuring out what you're going to do. What and how many exercises on a given day? How many sets or reps per set? How many days a week? Do I really need to do cardio?
For those who need a little help, I am providing a link to a simple 3 days a week plan. Each day is designed to be a whole body workout, so please take at least a day of rest in between each one.
I'll be designing more plans to share and will put them out as I complete them.
If you have any questions, please ask. If you want something more specific for your goals, let me know and we can discuss what you're looking for.
And yes, you do need to do you're cardio. You can just walk.
https://www.dropbox.com/scl/fo/34ucscxhu7dmf5koo93yb/ABrfqiUM51BCULikTdAa5dQ?rlkey=q2cebcuc7e6kwz6vythyg73pz&st=wrztdzbw&dl=0
#workout #fitness #gym #nostr

2025-04-28 01:10:17 UTC

#nostr workouts day 21 was a few set of pull ups.
Working through this weekend really impacted how much I could exercise, but even a little something is preferable to nothing at all.

2025-04-26 23:16:05 UTC

Been raining off and on today so day 20 for #nostr workouts consisted of just a nice little walk outside in between showers.

2025-04-26 11:37:48 UTC

GM ☕️ #nostr Hope you all get to do something you enjoy this weekend

2025-04-26 11:20:52 UTC

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It's definitely been my preferred way of tracking my workouts. I also like how it adds up total volume for me. And the ability to create custom exercises is nice.

2025-04-26 02:06:11 UTC

Day 19 of my #nostr workouts was some deadlifts and light cardio. Good fun.
Weight was roughly 235lbs this morning.
#proofofwork #workout #fitness #gym https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/552408d6d0366b8fb2d7393d97be29b3f9309be733375d84d5dcae68bdde299e.webp https://cdn.nostrcheck.me/8a1c09d564087e36310e2b1514f9345b228725aa303c692a439e0896c1ad1d28/386fc39af1289d1b5d794e3b82fc2c115d7720ee601039acedb6be47ef1cef7e.webp

2025-04-25 13:38:17 UTC

GM #nostr What are we getting into today?