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Get Fit, Stay Fit, Feel Good - 2026

Das MotorRad said:
I used my bench, barbell, and dumbbells this morning :banana
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The WORST is when they use you...last few weeks it's been that way for me. Yesterday, finally...I was back to normal. Not sure what it was, but I'll take it. 3 weeks of lack of energy/ strength...I get this every year or so, but this one was the longest. Glad to be back on. My weights abused me the last month :(
 
Holeshot said:
The WORST is when they use you...last few weeks it's been that way for me. Yesterday, finally...I was back to normal. Not sure what it was, but I'll take it. 3 weeks of lack of energy/ strength...I get this every year or so, but this one was the longest. Glad to be back on. My weights abused me the last month :(
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I am looking forward to this three day a week routine. We are going to Greece late this year for a wedding and I want to lose the love handles and the remaining abdominal fat before then. Seeing abs would be sweet. First set of leg lifts had my abs shaking, so I will be seeing progress from the get go :rofl
 
Das MotorRad said:
I am looking forward to this three day a week routine. We are going to Greece late this year for a wedding and I want to lose the love handles and the remaining abdominal fat before then. Seeing abs would be sweet. First set of leg lifts had my abs shaking, so I will be seeing progress from the get go :rofl
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Athlean-x says the abs can be trained everyday without issue. He has a pretty good 22 day routine that will tighten up the underlying muscle but doesn't make the fat layer go away but your foundation will be good so when you lose the fat the abs will be there. I have been doing some ab suff for the last 2 or 3 weeks and am seeing some difference. My wedding is in November so its getting here quick.
 
Sharxfan said:
Athlean-x says the abs can be trained everyday without issue. He has a pretty good 22 day routine that will tighten up the underlying muscle but doesn't make the fat layer go away but your foundation will be good so when you lose the fat the abs will be there. I have been doing some ab suff for the last 2 or 3 weeks and am seeing some difference. My wedding is in November so its getting here quick.
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the thing in Greece is a wedding...in November...but they live in germany, so unless you want to tell us something it is just a coincidence :laughing

that's good to know regarding training abs. i will stick with my three day a week thing for a month or so and will kick up the volume as my body adjusts :thumbup
 
I had sort of shitty morning (Literally... clogged toilet) which included the Mrs. being on my ass. Was feeling sort of bummed and kind of just pressed the "just fucking go to the gym" button.

You know one of those days where mentally you just are not into it. Then you start.. you push more.. and things kind of turn good.

Chatted with this sort of beastly trainer dude Ray. He is one solid man and we are "What up.. how was the weekend? Etc. Gym buds. He has watched my progression from cane sporting weak old stick to a somewhat healthy old stick.

Today I was hammering the triceps and he jumped on the lat machine next to me with the Gym bud "Hello... looking good Dennis working hard I see."

I responded I did not have the motivation to come to the gym today so kind of forced it.

His reply. "Turning lead into gold man. Way to be."

I like that. Turning lead into Gold.

Solid upper body work out today.
 
I enjoy that exercise seems like a good mood hack. Exercise produces so many chemical changes in the body… how could it not affect the brain significantly. One day I’ll come across the science for that.
 
Lookup Myokines and BDNF and the role of intensity/ duration in which Myokines are released. When I read this stuff, it seems so.....designed. We're designed to be in movement; not sedentary. Myokines are my evidence that the human body was made to work (and work hard and long) as a system where movement was the youth formula (telomeres tell the tale)...who knew that high intensity exercise is anti colon cancer...

It's easy to get lost in the whole telomeres and myokine rabbit holes.
 
Ahh myokines == muscle cytokines == messenger proteins produced by muscles. Ya that’s def a cool rabbit hole. I wonder how little science knows about that.

It seems like every part of the body has a feedback mechanism for every other part of the body. That’s crazy complex.
 
This one popped up today


My summary: Lactate is a fuel source that buffers hydrogen ions. Lactic acid was never the thing making your muscles tired - it’s the hydrogen ions. The heart uses lactate as its primary fuel source at higher intensities. Other muscles use lactate as well. When you train, you adapt to use more lactate - not to produce less of it. Lactate may also be a signaler molecule that triggers those adaptations from exercise. Ingesting specific forms of lactate may both provide another fuel source and trigger more/better adaptations.

More messenger chemicals!
 
stangmx13 said:
This one popped up today


My summary: Lactate is a fuel source that buffers hydrogen ions. Lactic acid was never the thing making your muscles tired - it’s the hydrogen ions. The heart uses lactate as its primary fuel source at higher intensities. Other muscles use lactate as well. When you train, you adapt to use more lactate - not to produce less of it. Lactate may also be a signaler molecule that triggers those adaptations from exercise. Ingesting specific forms of lactate may both provide another fuel source and trigger more/better adaptations.

More messenger chemicals!
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I’ve been seeing articles pop up about use of lactate as a fuel in the TdF. I haven’t had the time to look at them.
 
Ridley said:
I’ve been seeing articles pop up about use of lactate as a fuel in the TdF. I haven’t had the time to look at them.
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So far the situation is a lot like ketones a couple years ago. The product is safe to try but there’s not enough good data to know if it will do anything. We got over the ketone fad fast because they don’t do much and are very expensive. Hopefully we’ll have better data on lactate soon.
 
Das MotorRad said:
the thing in Greece is a wedding...in November...but they live in germany, so unless you want to tell us something it is just a coincidence :laughing

that's good to know regarding training abs. i will stick with my three day a week thing for a month or so and will kick up the volume as my body adjusts :thumbup
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Think its just a coincidence but I get to walk the bride down the aisle in mine so am trying to look good for it.
 
Did barbell front squats today. Just the bar, learning the movement. I learned to keep the bar away from my titanium plate on the top of my collarbone. Ouch! :laughing
 
Das MotorRad said:
Did barbell front squats today. Just the bar, learning the movement. I learned to keep the bar away from my titanium plate on the top of my collarbone. Ouch! :laughing
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I have that same problem with the bar on my back. I tore some ligament that attaches the collarbone to the shoulder blade and having the bar on there hurts so I have learned to roll the bar lower on my upper back to minimize the pain. It's working so far but not at a really high weight yet so will see if my form needs to be modified later.
 
Das MotorRad said:
Did barbell front squats today. Just the bar, learning the movement. I learned to keep the bar away from my titanium plate on the top of my collarbone. Ouch! :laughing
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Front squats and pause squats make you eat humble pie yet when I see top class lifters lift 2x-2.5x their body-weight in front squat I can not comprehend it
 
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