Machete

How many years ago? You're 35--your body does not work the way it used to. (When I was 28 I could skip 3 meals and get my abs back.) Different strategies are required. 10% body fat sounds like a reasonable goal, but is there any particular reason why you're tied to the 145-146 part? Any reason for this? How's your heart rate during these sessions? What's your morning resting heart rate? And the more important questions: > How many hours do you sleep a week? > With all the training you do, what recovery methods do you utilize? > Is there a reason your T levels were so low? Many times it's chronic stress that causes this, which is the worst environment for body recomposition. > What do you enjoy doing the most? How often do you get to do it?

These guys are pretty good. And if you're investing in coaching, do it for 6 months. The longer you work with your coach, the better they'll be able to adjust your individual program.

Like 3-5 sets of 3-5 reps. During the rest, instead of sitting and doing nothing, you perform the matched mobility movement. You don't need to rest the entire 3 minutes, but I wouldn't rush, nor try to superset any of them. If it takes too long, you could just do half the exercises one day and half on the other. A variation would be a movement category. It's set up to be a bodyweight-oriented workout, so you use progressions rather than weights increases. For example, Ring Rows, Pull-ups, and Rope Climbs are variations of the same category (Pulling).

Kettlebell Swings. Just don't drop them. 😁

I think the idea is from movement sequencing. You have to be able to isometrically brace your midsection first to stabilize the spine, then load from the shoulders or hips, and out; so I would start with that. I'd go with Hollow Body Holds for this. Next would be loading the hips--the most powerful joint in the body. I'd say a basic Standing Founder is a good isometric hip hinge, posterior chain-loading exercise. Learning to brace and hinge allows you to develop good movement patterns that will translate to proper lower body training to optimize results and keep your joints in the best position. Finally, stabilize the shoulder blades. Planks can do these, whether they be elevated, on the hands, on the elbows, etc. as long as you concentrate on the packing of the scapulae. Maybe add a hang and a bridge. Once you're holding those for 30 or so seconds move to the next progression. When you're able to manage tension well, you can go into slow eccentrics, which allow you to go through more range of motion with more control.

I used to go to a bouldering gym. Competed once, and did an outdoor climb once. The thing about bouldering is it's quite specific--grip, hang, pull. If you climb more than 3 times a week, you probably don't need any more supplemental grip work. All the leg exercises probably aren't necessary either. It might even behoove you to have explosive chicken legs. Otherwise I think you kind of have the right idea with the training. 5x5 strength work on big movements. You don't really need the full 3 minutes to rest, but what I'd do is a mobility exercise to pair with your strength movement. Bouldering is less associated with outdoor sports and more with gymnastics. I'd do something like: Rotator cuff, elbow, and wrist work and prehab Handstand work Pull variation + shoulder extension Push variation + shoulder flexion Pike variation + posterior chain stretch Plank variation + hip extension Rotation/anti-rotation + hip abduction stretch Hollow vatiation + bridge Squat variation + posterior chain Running maybe for recovery and cardiac output, but if climbing is the focus I don't think it's that necessary. For general physical preparedness you could also incorporate some simple kettlebell work with Simple & Sinister to cover in general fitness that are unaddressed, like explosive hip extension and full body tension.

Did someone say kettlebells? All good options here. The main challenge I find in home training is accountability. I personally have to either be training for an event to be regular, otherwise I have to go to the gym. If you have the cash to spend, I would suggest trying out Nerd Fitness Academy for a month or two, and see how having a specific plan and accountability a works out for you. Community is one of the biggest factors in maintaining fitness participation. (Hence, the guilds.)

Depends on your technique, but for a home option I'd personally get a C2 rower, primarily because of how light and space-saving it is. You can go through the free Asensei intro to rowing, and even go for the Dark Horse Youtube channel for technical details. If you do go with the treadmill, I'd start with incline walking and short high-incline sprints. Running is a lot more technical than a lot of people think, and the incline usually forces them to run correctly. I like using TFW's Hurricane template for folks I train. Also, I would avoid buying brand new fitness equipment. You can get huge discounts on used ones that are barely used, particularly in March.

Don't know, people mostly go for joint locks with me. I'm the notoriously-hard-to-choke guy in our gym. Haha

It's been quite good so far. It's also starting to cool down in the mornings down here, so I figured I'd sign up for that Wim Hof thing that's been on my phone for 2 years now. It'll keep me accountable, it'll force me to exert mental toughness at least 5 times a week, and it'll get me to shower. All in one act--I might have found my 20-seconds of Courage action. I hate the cold. I've had hypothermia before. But I'm also a wimp, and every day I don't mentally challenge myself I become softer, both mentally and physically. F that.

So far I've managed to keep up with two regular things for the past week+: weighing-in every morning (which in turn keeps me from bingeing on stupid food), and keeping starting out each day by listing down 5 reasons why I'm going to succeed (which puts me in a pretty positive mindset and allows me to do productive things). I hit an all-time high of 160+ lbs. which put me in the "obese" category. My HRV was at an all-time low, I was gassing out in jiu-jitsu, my joints were hurting, and I wasn't even as strong as 135-pound me. And when I sat and slumped down on the toilet I felt stomach rolls and remembered the exact point when body dysmorphia hit me at 9 years old. I'm getting it together, one thing at a time. Next I will be back to reading every day, showering, walking the dogs, and cleaning-out the garage. I've found purpose; I just need to apply the pressure.

It was okay. I didn't have high expectations or anything. It did not leave me in tears like Rogue One did. XD

Welcome, fellow Floridian! Perfect time for running.

Interesting. Nobody ever considered me an ADHD kid in my life. I was just a slacker who liked to sleep and procrastinate a lot. (And my mom called me a fat boy who just happens to be obsessed with exercising because of my insane sweet tooth. This year my therapist put me on meds, and it was literally a life-changer. I was able to sit still and finish something on the computer without having to change position every 15 seconds, I was able to actually drive long-distance for more than an hour at a time, and food cravings don't seem to bother me as much. The downside is I don't crave exercise either. If this is an absolute non-negotiable [dopamine] goal, you can totally excrete out like 7-11 lbs. of water in 5 days (the way weight class athletes do). It's called weight cutting. Like with everything, there are some risks involved if you don't know what you're doing. What did you think of it?

Welcome! It's hard, but don't worry too much about the short-term. Calorie-tracking is more about consistency and precision rather than accuracy--you need a long enough timeline of tracking to be able to reliably manipulate your variables right now just think about eating the same way (almost) every day. This is a good idea if you have the discipline to use it. I personally have to go to an outside gym. I'd totally recommend an NF Trainer here to ensure you're doing things right, especially having had a previous injury. (Maybe see a physio about it, as well?) Also, another important thing in muscle gain is consistent sleep. If you're not getting 50+ a week, you're missing out on a lot of potential gains.Make time for it.

You're a fighter, and you've come to the right place. What everyone doesn't see is that successful fighters have a strong support group behind them. Let's go kick some ass.

One a day. Sounds reasonable.

I'm back. Just been wandering for a while; I can't seem to make a dent on the household chores so I end up doing nothing, which is obviously not the answer. Training has taken a back seat. Diet as well. This is probably contributing to my feeling like garbage, so I need to find a balance. Feeling disconnected from work as well, probably because I haven't trained with them since my rib injury. On the plus side, I've started unpacking the garage, after 8 long months. Haha. And I mailed-in my long-expired passport. Two wins this week already.

Or Chinese. I guess any Commie training will do. I'm not too worried about it; he's not interested in any other sport at all besides jiu-jitsu. His sister also picked up kickboxing unnaturally quickly (and regularly pulls 250+), so the genetic materials are there.

October AAR so far: Averaged 50 hours of sleep, which is unremarkable. Very productive Monday, where I was able to mow the lawn, sweep, load the dishwasher, do some cleaning, take a shower, and lift. Though I think it got me quite exhausted, I forgot to be more engaging with our members at the gym. Everything was downhill from there. Q&D and Rowing on Tuesday, Jiu-jitsu on Wednesday and Friday, and Lifting again on Sunday. I remember taking my meds and making my bed for the most part, but most of the days seemed to blend together. Still had the wife's car until Wednesday, so my stuff was all over the place. Lost my glasses sometime, but thankfully the guy at the range found it and I was able to get it back. Did not reach my water drinking or my protein quota all week. This will be next priority, as this will probably make me feel better. I do remember doing an intro session for one of my former youth BJJ students who now is interested in lifting weights. I'm glad his parents brought him to me, because he apparently has gorilla strength and can definitely hurt himself if left unsupervised. 13 years old, 120 lbs. deadlifted an emotionless 178 for a triple on his first day (and only because we stopped there). I hope they buy training.

Sounds like a lot of wasted time.

Monday role call. How are we doing?

Been a big shitstorm of a week. My wife's car took a shit, and I had to drive it three times to the mechanic because they can't figure out what's wrong. I did a big load of dishes on Friday and laundry on Monday, but other than that my shit was NOT together at all. Workouts were all done way after noon. Basically drank no water. 1-2 big meals a day that left me feeling like crap. Showered and brushed my teeth once. Slept about 50 hours, which I guess is not bad. And I got to do some light rolls without crushing my ribs. Next week I'll start with drinking water and making my bed. Those should be good entry points that make me feel good. Also I saw that I'm fat, and it made me re-evaluate my training and diet.

Right there with you. Just trying to survive the chaos of life as much as I can. Stay hard.

Yeah, Pressing seems to have a low ceiling for improvement, so what I've seen and heard works is volume and variety. Push Presses with a controlled negative can definitely break you through some overhead strength plateaus.