Another attention whoring monologue about myself

[Trabaho]

I meassured myself today at the gym. Had a shit training though. Totally overtrained or circadian rythm swap to night sleep has ruined my sleep quality. One or the other or a combo. I think it´s the sleep. However did push 220 BP x 8 easily. Only thing I really did in this pathetic training. So my post smoke strength is back. Falling asleep early got me waking in mid night and sleepy during the day. Whatever just BS again. I meassured myself in 2023 when I joined this gym. Now basically 2 years later. Average maybe 5 workouts a month. Last month I did 16. This month thus far I only have 5, cause I was sick for 1 week, got a throat infection out of nowhere and headache. 2 workouts I felt like superman and could train super hard and long. 1 was when I got sick and in denial still went to the gym and canceled the session after 20 minutes. Workouts today and yesterday were pure shit due to sleep change. I decided to take back my sleep rythm. Now my sleep just doesn´t feel any deep and I wake up extremely early in the night and force myself to sleep again. Results however are ;

Weight 116 kg. Height 182 cm

Bodyfat - I went from 33.5% bf to 29.5%

Body Mass index 35.1 kg/m2

Basal Metabolic Rate 2476 cals

Phase Angle - from 6.6 to 7.1 For a real athlete I need to get closer to 8. But 7.1 is a good start.

Skeletal Muscle Mass 77.9 kg

Fat free Mass 81.9 kg

Body fat - 34.3 kg

So are bones calculated in the skeletal muscle mass ? I don´t get where the bones are considered in this weight.

Body water 57.5 L / 49.5% body water. It says this is low. Why ? Ok I googled it it´s cause of my high body fat.

Intra cellular water - 33.9 l
Extra Cellular Water - 23.6 l
No clue if this is good or what


Fat

Trunk - from 26 to 21.5 kg
Per Arm - 2 to 1.8 kg
Per Leg - 5 to 4.6 kg

Lean mass

Trunk - 41 to 42 kg
Per Arm - 5.5 to 5.35 kg
Per Leg - 14.15 to 14.6 kg

Muscles

Trunk - 39.2 to 40.2 kg
Per Arm . 4.75 to 5.5 kg
Per Leg - 13.35 to 13.8 kg

Visceral Fat rating - from 16 to 14 units. Whatever these units are.



I still don´t work or do school right now. Got next apointment on like 22 April. Perhaps have to do 3-4 months of school. September likely is the exam, it is than but I am 98% sure I am accepted to go for it. So bascially I fell into my habbit of day sleep and late awakeness. Those were deep sleeps and I could train well on it. Now with me swaping to normal sleep I had pretty unresting sleep. That being said I always end up having some bomb training where I do 2 hours and feel I could do a 3rd. Than followed by fatigue and shit training. Hard to say. I´m just gonna go sleep a tad later tonight and rest the sunday and try again on monday. I can´t figure out if I trained a bit too much or slept shit, probably both. Being old, almost 38 and having had bad sleep now is just hard to gauge how much I can do. I plan nothing and if I feel good I just train hard. Just frustrating when I see younger guys on social media do their 2 x daily workouts or more. I can´t even do 5 x a week without something going wrong. Part of it is doing heavy excercises, going hard on bag work and being heavy. And old.


Thoughts, opinions, comments, suggestions are welcomed. Hope this was entertaining. I did all this testing for free at this gym I´m at. Might as well meassure a bit since it´s free and I can do it solo without help. It´s just some scale with handels you grab that scan you. Barefoot. Most interesting is the phase angle. I google atlhetes got well over 7. Regulars have between 5 and 7. I am eager to go above 7. Huge factor is getting my body fat down. Also been struggling a bit with smoking. I quit it. I just smoke if I see my close friend who is a smoker. 3 days ago smoked 7 red malboros off him and got sick form it. Today just smoked 2. Actually he is going to Kosovo in just a few days. So perhaps I can finaly totally stop. I haven´t bought a pack since I stopped almost a month ago. I did once when I was with him , smoked 5 and gave him the pack. If I don´t drink coffe with a smoker I don´t smoke. I might have smoked once a week like 3 cigs or something. Basicaly also 10 days without but also 2x in 1 week. Only trigger is being with friends who smoke and knowing I can just take one.

When I stopped it was also very hard on my ego.I got nicotin withdrawl sick so to say and my bench went from 110 kg x 7 to 90 x 7 within 3 days. No joke. I struggled with 90 kg as hard as with 110 kg. Just from stopping smoking. Now my strength feels normal again. Just my sleep been shit. My circadiam rythm is total night wolf. This obviously doesn´t work for school and work and everyday life.

That´s all for now.

 

[zapataxiv]

you get all that testing for free at your gym?
I haven't had a test like that since I was 22, I ant dropping money to have some dude judge my titties

 

[Cole train]

you get all that testing for free at your gym?
I haven't had a test like that since I was 22, I ant dropping money to have some dude judge my titties

We can do it for free here

Tits or GTFO

 

[Stoic1]

You have a ton of motivation to get all of those stats and measurements, organize your thoughts, acknowledge your weaknesses, come up with a plan, and seek help from others.

Sounds like the building blocks are there.

As great men remind us, "When motivation leaves that's when discipline begins". You can tell your body to do incredible things. It will do what you tell it.

I remember as I matured into my thirties my grandfather (a very successful man) pulled me into his office to give me one of the most important nuggets of advice I ever received. He said, "Well here you are. Married. No career. Just running around. Pretty soon you are gonna get her pregnant. Then you're gonna be stuck at whatever job you're at for the rest of your life. You're gonna have a white picket fence house and a few kids. Then you're gonna wake up and be old. Whatever you wanted to do with your life will never be."

I was shook as fuck.

I went home. Immediately logged on to sherdog and upped my post count.

 

[NoSmilez]

You got a nice gym. I been to some of the gyms over there. Even the regular ones are nice and have calibrated plates.

Just workout and be consistent.

 

[Trabaho]

You got a nice gym. I been to some of the gyms over there. Even the regular ones are nice and have calibrated plates.

Just workout and be consistent.

I think it´s not fair that I can´t afford to buy a whole house here, it´s only 1 milion euros. Any sugesstions how to get a milion ? But yeah the gyms are wonderful. The cheap ones are also 10x better than what I got in Bosnia Herzegovina.

 

[Trabaho]

You have a ton of motivation to get all of those stats and measurements, organize your thoughts, acknowledge your weaknesses, come up with a plan, and seek help from others.

Sounds like the building blocks are there.

As great men remind us, "When motivation leaves that's when discipline begins". You can tell your body to do incredible things. It will do what you tell it.

I remember as I matured into my thirties my grandfather (a very successful man) pulled me into his office to give me one of the most important nuggets of advice I ever received. He said, "Well here you are. Married. No career. Just running around. Pretty soon you are gonna get her pregnant. Then you're gonna be stuck at whatever job you're at for the rest of your life. You're gonna have a white picket fence house and a few kids. Then you're gonna wake up and be old. Whatever you wanted to do with your life will never be."

I was shook as fuck.

I went home. Immediately logged on to sherdog and upped my post count.

Damn first like than removed the like looool. It is deep though. Yeah life won´t pan out . The meaning is in the friends we made along the way, or how was that meme joke. Like my mom said don´t plan we live now, she is 77, so what did she realize, like Usher said, like is what happens while you are busy making your plans. I mean how much time does my mom have left ?? See only Jesus saves you, be a trilionair world super star in a mantion and lamborgini yacht, guess what, you´re still phisical and die one day bruh. There are only 2 tragedies in life. Not getting what you want, and getting what you want. Can your uncle send me a milion dollars ? I could use a mili, to see if it makes me happy. In the end it´s about people, just love, love makes you go on, touche. True love, real love, it´s better than adenochrome.

 

[Trabaho]

You got a nice gym. I been to some of the gyms over there. Even the regular ones are nice and have calibrated plates.

Just workout and be consistent.

2 questions

are you male or female ? it always confueses me. I think female. I read today you said you look at insta hoes so I was hmmm.

other one is why you visiting Germany ?

 

[Trabaho]

Honeslty I always just wanted to be the K1 champion and produce rap music. LOL. Nothing else. Maybe make my own video game one day. All 3 seem very hard and I´m old. It´s your fault that I´m aging and not achieving my random dreams, which aren´t even random.

 

[Trabaho]

Your dreams not comming true isn´t scary. Imagine you don´t have any dreams at all and don´t care about life.

 

[NoSmilez]

2 questions

are you male or female ? it always confueses me. I think female. I read today you said you look at insta hoes so I was hmmm.

other one is why you visiting Germany ?

I am a zim/zer.

 

[Trabaho]

I am a zim/zer.

Zimzer from zamzibad, the mysterious one. Trans ? Well that's none of sherdogs bidness.

 

[NoSmilez]

Zimzer from zamzibad, the mysterious one. Trans ? Well that's none of sherdogs bidness.

Don’t assume my gender.

 

[Trabaho]

Don’t assume my gender.

Don't give me joke answers then

 

[Trabaho]

Don’t assume my gender.

Is zim/zer a real gender neutral pronoun ? See your opportunity to educate me on your culture. I'm from Europe, I do not know what zim / zer is. I thought it was an invite to make jokes. I googled and was suprised zim/zer exists and seems to be gender neutral pronome. I simply thought you were joking.

 

[Phlog]

Consistency is the key to doing high workloads, with only incremental progress. Keeping all the variables the same, good food and sleep, low stress. With training that doesn't over tax joints through bad form etc. Backing off when you feel a little pain etc.

 

[Trabaho]

Consistency is the key to doing high workloads, with only incremental progress. Keeping all the variables the same, good food and sleep, low stress. With training that doesn't over tax joints through bad form etc. Backing off when you feel a little pain etc.

I don't feel pain just tired


Today I'll do a medium intesity workout. Swim, bag, light cardio, long stretch. I hammered myself yesterday am a bit sore in the legs. Fuck me just work out and yeah figure it out along the lines.

Def aiming for 9h sleeps tonight.

 

[Trabaho]

so I did a solid workout with DL 5x120 kg and stuff and weirdly I feel better after it and less sore lol. I gotta try to start incoorporating massages and sauna too, and early sleeping. I decided to sign up to a good fight gym tomorrow. It´s MMA with the seperate disciplines, I only exclusively go to the kickboxing classes that are twice daily and to do solo work. It is a high level gym, top 2 in Germany. I was thinking of going to the other Muay Thai gym but realised their opening hours suck ass and it´s a bit further away from me than this one. This gym is the only one open basically all day, 7 am to 11 pm, than weekend 11 am to 7pm on sunday too. I love the flexiblity, and I like how the locker is big and spacious and the whole gym is well designed, not just the usual here is the training space and a few bags and that´s it. Both gyms got sparring day, this one only once a week for non pros, basically 10 rounds with varying partners. They also got pro classes but I neither train MMA nor am I a pro competitor.

I swear I could of done 120 kg not 5x but 10 times if my fingers didn´t give out. I already did buy these things to assist DL the wraps, I just didn´t think about bringing them. Basically my fingers give out before muscles. Cartilage damage.

I also swam after long time not swiming, damn I suck so bad. I could probably swim well but I can not breath nor keep my head comfortably over water, cause the water gets into my nose I breath it in or swallow it it´s disgusting, so I end up almost not breathing and doing a sprint swim than getting tired quick and just swiming on my back which is easy to me. But the water feels healing to my body.

Saturday I´ll be going to a different fitness gym to do some pad work with my friend, I bought pads. I totally hate doing boxing lol at a fitness gym, howéver the gym is stupid so I dont care. I mean we just use the empty course room. He will probably want to spar, boxing ok, but don´t wear those goofy nig shin guards at a fitness gym dude lol. You know when someone is a good guy but they do something that embarasses you but you can´t make them get it, like giving hints. Yeah he said he wants to do with kicks cause he is having a pro kickbox fight next up. I mean he is at regular mma/kickboxing gyms but when he is at a fitness gym he still just freaking turns it into boxing mma practice lol. Perhaps I´ll record the pad work to show you how to properly hold pads and throw strikes so you don´t like stupid like our bro Eric on here with his floppy ill cordinated karate blitz and saying you learn to strike in 5 minutes. Yeah that´s what you looked like.

Ok I blessed you with another entry into this thread. I know you are grateful. Bye, friends.

I did 120 x 5 than 120 x 3 lol my finger gave out. If the wraps work out well next time I gotta go for 150 kg x 5. Fuck it I bet I can do it easy. I wanted also to do what I said to Maxim and go for 180 kg x 1 Max. Deadlifts feel good apart the fingers, cleaned up techniqeu and no hip strain. I still majorly suck at squats. I can do tons of bodyweight squats, but weighted squats I suck. It´s kinda obvious that my other excercises had a lot of carry over to back strength and traps and arms while I basicaly did very little weighed excercises for legs and hence don´t got big power in them. 80 kg reps for squats is a major weaknes.

 

[Phlog]

You keep reporting changes to your routine. It needs to be a greased groove for recovery purposes. New exercises need to be incorporated slowly at like 60% 1rm and I personally only add 5kg max to a lower body and 2.5kg to an upper body movement week on week. That's less than 5/2.5% increase, rather than the 20% increase for DL you floated above.

It's got to be over months and years you build. Specially natty.

 

[zapataxiv]

so I did a solid workout with DL 5x120 kg and stuff and weirdly I feel better after it and less sore lol. I gotta try to start incoorporating massages and sauna too, and early sleeping. I decided to sign up to a good fight gym tomorrow. It´s MMA with the seperate disciplines, I only exclusively go to the kickboxing classes that are twice daily and to do solo work. It is a high level gym, top 2 in Germany. I was thinking of going to the other Muay Thai gym but realised their opening hours suck ass and it´s a bit further away from me than this one. This gym is the only one open basically all day, 7 am to 11 pm, than weekend 11 am to 7pm on sunday too. I love the flexiblity, and I like how the locker is big and spacious and the whole gym is well designed, not just the usual here is the training space and a few bags and that´s it. Both gyms got sparring day, this one only once a week for non pros, basically 10 rounds with varying partners. They also got pro classes but I neither train MMA nor am I a pro competitor.

I swear I could of done 120 kg not 5x but 10 times if my fingers didn´t give out. I already did buy these things to assist DL the wraps, I just didn´t think about bringing them. Basically my fingers give out before muscles. Cartilage damage.

I also swam after long time not swiming, damn I suck so bad. I could probably swim well but I can not breath nor keep my head comfortably over water, cause the water gets into my nose I breath it in or swallow it it´s disgusting, so I end up almost not breathing and doing a sprint swim than getting tired quick and just swiming on my back which is easy to me. But the water feels healing to my body.

Saturday I´ll be going to a different fitness gym to doi some pad work with my friend, I bought pads. I totally hate doing boxing lol at a fitness gym, howéver the gym is stupid so I dont care. I mean we just use the empty course room. He will probably want to spar, boxing ok, but don´t wear those goofy nig shin guards at a fitness gym dude lol. You know when someone is a good guy but they do something that embarasses you but you can´t make them get it, like giving hints. Yeah he said he wants to do with kicks cause he is having a pro kickbox fight next up. I mean he is at regular mma/kickboxing gyms but when he is at a fitness gym he still just freaking turns it into boxing mma practice lol. Perhaps I´ll record the pad work to show you how to properly hold pads and throw strikes so you don´t like stupid like our bro Eric on here with his floppy ill cordinated karate blitz and saying you learn to strike in 5 minutes. Yeah that´s what you looked like.

Ok I blessed you with another entry into this thread. I know you are grateful. Bye, friends.

I did 120 x 5 than 120 x 3 lol my finger gave out. If the wraps work out well next time I gotta go for 150 kg x 5. Fuck it I bet I can do it easy. I wanted also to do what I said to Maxim and go for 180 kg x 1 Max. Deadlifts feel good apart the fingers, cleaned up techniqeu and no hip strain. I still majorly suck at squats. I can do tons of bodyweight squats, but weighted squats I suck. It´s kinda obvious that my other excercises had a lot of carry over to back strength and traps and arms while I basicaly did very little weighed excercises for legs and hence don´t got big power in them. 80 kg reps for squats is a major weaknes.

technically it's grip strength that is failing you
and you can work on it directly or in directly. just doing more dl will help build it also romanian dl is a great accesory movement that will help. dead hangs can also help with grip and stretching out your spine.
I have been doing a program that is one week heavy 5x5 and the next week light 5x5 and since December my dead lift has broken serious prs I can hit 200 not so comfortably when before I could barely hit 170