Self-Revolution thread

This program, coupled with short jogs, labor work, and eating modestly had me lose close to 50 lbs in a year. My belly is completely gone and for once in my life I like the way I look. Highly recommend.

Which one, the running or the other?

The bodyweight routine

Come on boys! I know we can do it.

I'm at work right now so I can't contribute, but I'm pretty psyched to see this thread. I was just thinking to myself it would be a good time to get back into working out and getting fit. I'll see if I've got anything good to share later. Anyone have any dieting tips?

Eat the rich!

but pork is fattening

yes! first and foremost, count every fucking calorie you take in. Use one of those calorie tracking apps. keep about 200 calories under your limit. NO CHEAT DAYS.

If you're gonna play your ds or listen to music, walk while doing it. Light physical activity is very important!

I've switched to being a non-religious vegetarian (which means that I will eat meats, but only on special occations)
I shit like clockwork and it's helped my weight.

Also, it's way less of a strain on the environment, if you care about that.

There's this faggot who keeps talking about "self-theory" and "self-revolution" and it's really getting on my self-nerves.

Who?

If theory isn't self-theory, isn't it just religious dogma at that point?

Self-theory is cool!

Calm your self self down.

Dieting tips would depend on your goal, you're going to eat differently depending on if you're trying to lose weight or gain muscle. In general calorie counting and more protein are good, you want to make sure you know what you're taking in. Make sure that the tier is something you can live with, you should expect cheating but you want it to be maybe a meal or a few snacks a week, if it's a diet you can't stand you're gonna fuck up and eat some bad shit. And you're gonna have to adjust your diet as your needs change, so don't think there's a magic diet that will be good forever.

SUCK MY BALLS
U U
C C
K K

M M
Y Y

B B
A A
L L
L L
SUCK MY BALLS

R E A D A B O O K
A
E
D
A
B
O
O
K

this entire thread is cringeworthy even though OP's heart is in the right place

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Just bought a bench and rack to start lifting. Would eventually like to get into powerlifting.

The proletariat of the 21st century, that is not doing an active job (AKA office workers), rarely has the time and brain power to combine training, entairtainment, social life and sleep.

So? Is that a reason not to do it and promote it as an ideal to strive for?

No. This is the reason people don't do it and we need to be less elitists about it.

No one here is being "elitist" you sperg.

Reporting in.

I just did 5 sets of 10 for one out of each colloum of these.
I feel sweaty, disgusting and weak now, but also almost Zen-like.
I didn't have it in me, and I didn't believe I could do it, but i did it I just did it and it hurt but now I feel fucking great.

Don't know if I can keep this up, but I'll try. Damn well, I'll try.

Landwhale spotted.
You dont need a gym to be fit.

Source: Used to be fat, gyms are full of chads, some people might disagree, but they are chads themselves.

Hell I would say going to the gym doesnt make you lose weight. Changing eating patterns does.

Well, I think some people in this thread want to gain a little weight.
I want to, anyways.

...

Promoting a certain idea as a positive does not necessarily mean it's elitist.
Plus, maybe promoting ideas like this to be part of a socialist society would be a good thing.
Sounds good, no?

self-bump

I DID IT AGAIN TODAY

Though I only did 4 sets of each.
My body feels destroyed and man it was hard. I though I was going to collapse!
However, I am glad I did it! I'm so psyched I was able to pull myself through it.

The picture says you are supposed to do 3x8 and if you can do that, do the harder exercise.

I prefer to decide how I do this for myself. 10 has a more satisfactory feel to it. Idk, it feel unfulfilling to stop at 8.

bemp? bemp!

I'm going to do it wish me luck

Luck has nothing to do with it!
I know you can do! As long as you challenge yourself and make an efford, that's all we can ask for!

I ran 1 mile today and will run 2 tomorrow in accordance with the running programme!
We'll do it together!

/fit/izen here.

How many sets and reps you do relates to what kinds of gains you make. You should adjust the difficulty of the exercise to fit which range you want to hit. These are not black and white. Think of them as a gradient.

Strength training. Do this many reps (3 sets) if you want to make your muscles able to lift higher amounts of weight.
Strength/mass training. Do this if you want to compromise between training strength and training for size. This is roughly where Start Bodyweight puts you. You need to add mass if you want to get stronger, and unless you train strength more mass is just for show. That's why the progression has you cycle through this range.
Mass training. This is where you lift if you want to get huge. It doesn't help much for strength though.
Strength endurance training. Lift this many reps if you want to get good at doing the movement for longer periods of time.
Endurance training and cardio. If you can do this many reps for an exercise, you are only going to train your ability to sustain that activity long term and doing some mild training for your cardio vascular system.

What about the sets? Why three?

Also could you recommend some good stretching routines?

What will more sets do if I focus on strenght?

For all the comrades who have access to a barbell, bench, and rack, I highly recommend 5x5 (see pic related) instead of a bodyweight routine.

It will get you ripped af

Sets are a bit like reps. If you can do more than your target, you're not lifting enough. It's a bit more complicated though. If you can do more than 3-5 sets then you could have done more reps, which means the weight/movement you're doing isn't difficult enough for you. At the end of a set you should be unable to do any more reps until you rest for a bit. The natural result of this is limiting you to 3-5 sets. 5 sets are more common if you're doing low reps. Not entirely sure on the biology behind this but IIRC it's basically that fewer reps mean you don't use up your energy as fast and can do more sets. 5 reps is about where you should max out if you're doing 5 sets. If you can do more than that you're not being efficient. The number of reps you do per set is the most important thing, because it determines how your body responds during recovery.

If you focus on strength (lower reps) you will probably have an easier time doing more sets. Basically that means extra training, i.e. more gains. That's basically the 5x5 program. Like I said though, if you're doing more reps at a weight/mechanical disadvantage that actually challenges you, you should be too spent to do 5 sets of a movement.

So, is this thread gonna produce anything for the people, or is it gonna be pure intelectual elitism?

The people don't wanna be "Strong".
The people just wanna be not fat.

Why not "war of self-liberation"?

If nothing else it might help some people improve their health. Not revolutionary, but I don't really mind it.

It's not elitism to strive for something, to want more for yourself.
We're not judging others, we're just motivated to do more for ourselves. I don't care what the herd wants, I care what I want.
What I want is the power and strenght to carry out my will, and I encourage others to join me.

Ye. That's anarkidy faggotry.

WE ARE FOR WORKING FOR THE PEOPLE!
NOT FOR US!

…

You'll never feel the pleasure of vanguardism…

A pack of Holla Forums anons specifically trained for beating up nazi scum and making liberals butthurt.

Speak for yourself. I am for me. And if "being for the working people" means worshipping weakness, then I am not for it.

This is why leftism and self improvement never works.

wat?

Anarkids.

ANARKIDS EVERYWHERE!

Self improvement that does not improves society, is a lost cause.

Art the sake of art.

Why do you demonize strength?

Strength for the sake of strengh is an empty cause.

If it brings me pleasure and makes me more capable of achieving power for myself, it is exactly what it needs to be.

Strength is for meathead stormfags. Do you think a bullet cares about how many push ups you can do?

But, do you use it to promote revolutionary ideas?

I an use it to carry out communist praxis

Why do armies work out if there is no point?

But its got no core work?

Nazi Germany had the fittest soldiers in WW2, look how that worked out.

Unless you have some way to guarentee vast numerical superiority, I still recommend efficiency and thus training.

A gun guarantees vast numerical superiority vs 20 guys with big biceps.

Are you in the "let's not have guns" thread?

How much physical strength does it to require to reload/point and shoot a gun? Why even bother training strength do you plan on lifting trees of the battlefield off comrades?

Get muscle memory for handling a weapon. Look at Bruce Lee he was the most dangerous man on the planet but he can be instantaneously nullified by a guy in a wheelchair with a gun.

If working out is pointless, why do armies do it?

GET STRONG COMRADES.

YOUR ENTIRE LIFE WILL IMPROVE, I GARUNTEE IT 100%

To break people down mentally to mold them into brainless cogs who follow orders.

Do you think people in the middle east seriously do PT, in anyway comparable to NATO troops. Look at the kill counts if you take away the technology like fighter jets,bombs and drones.

Strength brings nothing to class strugle.
The time when you needed to work in the foundry or plow the field are over.
These narcisistic tendencies are only infussed by capitalism.
Anything more than simply mainteining health is a fruitless endeavour.
It is neither to be praised nor frowned uppon.
It is but a hobby no more or less usefull to the revolution than vidya.

/fit/elitism is no different than the intelectualilst nomenklatura.

We study and discuss to free the proletariat, not ourselves only!

COMPOSE A GUIDE FOR THE COMMON MAN, OR BEGONE, FOUL ANARKID!

what the fuck

How can you be so stupid?
If you get caught in hostile territory, a battle can last 24 or even more hours. You might have to run for your life over several kilometers. You want to take down enemies in melee.
That's why you need physical training.

Mens sana in corpore sano. You want your comrades to be in good shape physically, because that gives them a good shape mentally as well.

It surprises you tankies would be butthurt about something and try to fuck it up?

Couldn't agree more.

Calling me stupid when you are saying a physically fit human bean can fight armed enemies with melee attacks.

Mental fitness comes from mental stimulation. When will this healthy body healthy mind shit die out. Compare any fitness celeb to any scientist.

The motto is "A healthy brain in a healthy body".
Not "A brain filled with propaganda on a body full of muscle".

Also, if we got to have a war, it would be WW3 and strenght wouldn't matter cause Nukes and Drones.

Combat can involve melee, even if you have guns. Not all combats consist in shooting at your enemy from 100m away.
And yeah, about comparing fitness celebs to scientists, check suicide rates. You tell me. Doing exercise releases endorphins that make you feel better.

Everything matters. Disregard technology and you'll die, disregard physical strength and you'll die. War is not Call of Duty, not even WW3.

So does drug use do you advocate drug use too?

ITT: Fatty gets triggered by people wanting to be healthy.

What kind of shit fallacy is that? I don't even know what you're referencing there.

All I feel when doing excercise is "is this over yet? I'd rather be playing vidya or reading a book right now.. This is pointless… endless repetition towards a pointless goal… Not even sisyphus would enjoy this!"

Ok. So, my point remains.
Why not create a guide for the common office working prol, rather than masturbating on your own "self-revolution"?

...

I get the sense that maybe you have never ever clashed with fascists or cops in the streets.
If you don't work out you're useless against people who do and thus useless to the class-struggle.

Did you see the first fucking two posts?

I'm just getting started in trying to maintain a physical and mentaly wellness plan. Refilled a kicking dummy I haven't used for probably a decade and I have quite a time hammering away at it.

Lol

this tbh

What's a mental wellness plan?

just remaining mentally stimulated. reading shit, talking to people, engaging in useless internet shitposting debates. Last year I recessed into an antisocial hermit living in a goblin hovel. I'm trying to avoid that being my future.

This.
Mind and body must be well-maintained for the revolutionary.
A person who trains and does not read is as useless as a person who reads and does not train.

Tuesday, first week.

Just ran 2 miles.
Not that bad, but with the work-out programme, it's a little tough.

comrades who want to lose weight listen up. This is how you do it, get a cheap treadmill or exercise bike or find a place for a small circular path. Get your theory and read it while doing very light cardio.

It may be a little difficult to concentrate on reading and walk or bike at the same time, but you'll soon get proficient at it. Nowadays, I read theory only on my exercise bike. last night I did it for like 3 hours.

I highly recommend it, I have lost my entire gut this way.

Wow.

That does sound like pretty good advice

Excersize bikes are a little too big for my small-ass appartment though.

You can literally just walk in a small circle. Eventually you'll forget you're even walking and you'll concentrate only on what your reading. I should add, I do this bodyweight routine too.

If you eat at a calorie deficit as well, you'll look like this in a year. If not for your health, at least do it to please your ego

I read that a little bit of body fat makes you more able to take cuts and even bullets though. don't get me wrong, I'm a skinny guy so it's fat I'd have to gain
It's more about being able to resist and fight for me that it is about looking good.

It's true, fight club mode is reaching dangerously low levels of body fat.

Do you actually believe you'll be involved in such a thing? Let's not kid ourselves. I work out for the same reason I read theory, egoistic self improvement. There's nothing wrong with that.

ha ha, I wasn't trying to imply that, to do stuff for yourself is totally fine.
I just have as much a need for feeling beautiful as I have a need to know that I would be able to handle myself in a fight. and let's be honest, in these days and the future, political violence is going to become a reality.
In the end, I'm also doing it for egoistic self-improvement, the things that fulfill my ego might just be a little different from what fulfills yours.

Oh sorry, didnt mean to come off as an asshole.

Your best bet would be to do some sort of boxing or martial arts then, I mean, being fit helps but in a fight, knowing how is a great deal more important. I'm pretty fit, but I got my ass by this boxer who was slightly chubby and at least a foot shorter than me once

Kek, I learned a bit Judo once, appropos of boxers.
I got into this fight with someone who's at least a bit proficient at boxing, but boxers can't do shsit about grapples. They fucking suck at fighting.
I should probably look into Krav Maga if anything.

Bump

I'd rather just meme my way through class struggle tbh

Got anything for comrades who need to gain weight? I heard all these exercise routines won't do you much good if you are a literal skeleton.

eat more
specifically, lots of fibrous veggies, a moderate amount of protein, and just enough carbs to get you through your daily physical activities.

Fruit isn't bad, but it has a much higher sugar - fiber and nutrient ratio, so they aren't a veggie replacement.

Fluffy white bread made from refined flour that hasn't been let to ferment, as well as soda, are the worst offenders for making people fat.

You might not be able to bulk up, it's just not in some people's genes, but that doesn't mean you can't become healthy and strong.

...

wew

This. Every leftist needs a rifle and a fit body. You should ideally be comfortable with survival skills, fire team tactics, first aid, basic chemistry, etc. Parkour is useful in certain environments.
I think we need a /revolution general/ dedicated entirely to these sorts of practical skills and fitness, where anons can share their expertise, resources, training, etc.

I think I'm going to need something like this too

replied to by 2 sets of dubs, I am truly blessed.

xD

...

Strenght is bad! Weakness is good.

ARBEIT MACHT FREI!

...

So, running 3 miles tomorrow
I've been doing these without taking breaks, but I think 3 miles without a break might be tough?

Mike Rowe is trash.

gl comrade

You can do it!

I'm the strongest guy on this board, ie I'm a powerlifter who does almost no cardio. But I agree "strength" is useless in the revolution, you just need to be strong enough to climb over obstacles, know how to shoot a gun and be able to pursue or flee should the situation arise.

Being a highly metabolic slab of muscle would be a hindrence during a food shortage and seldom would you need to deadlift a car. That and being muscular won't make you bullet proof.

I lift because it's my hobby, and encourage others here to so as a hobby. I'm happy to post some beginner spreadsheets with warm up sets for strength training but if you guys are looking to train for survival, then I don't recommend it.

Bîjî intesifies

My main problem is the dieting part. I might go one meal a day and see how that goes.

That's a terrible idea. You'll just make yourself more prone to gorging and your body will store it as fat.

What kind of body would be the most fit for revolution comrades?

I found what's really helpful is to keep some cough drops or tic tacs etc on you at all times. If you start eating less in order to stay under your calorie limit, your hunger will pick up to try and get you to eat what you're used to. Something like that can stave it off and help you curb the instinct.

Cardiobunny

Nice!

...

Honestly for weight loss I find planning snacks works best for me. Like I'll eat a fruit or vegetable or a little grain before and after lunch to make sure I don't get hungry and start craving burgers. Oh and gulping down water helps if your used to eating when you're bored.

Missed out yesterday because of really bad weather.
Second week on the programme.
I feel really good comrades. How about you guys?

Two weeks in tomorrow and I've gained about half a pound. Going to bump up leg and chest weights 10lbs and everything else 5lbs.

Yeah, that's the spirit!
Good going, comrade!

bump tbh

I'm on schedule.

Not EVERYBODY works in offices nowadays. A lot of low-income urban folk work in factories, warehouses, and I'd estimate at least a good 10% of the foundaries in the Great Lakes region are still open, maybe even 30%.

I don't know a single person in Cleveland, OH (pop. 500,000) who works in an office, and I know at least 3 or 4 who work in industrial settings of sorts or construction. Then there's fast food/clerical, scrap metal pickup truck jobs, garbageman…

Everybody seems to think, it seems, that every white person in the US is a redneck or a college educated (sub/)urbanite. As if low income, urban white people simply don't exist.

I get we're a small minority, but we're not THAT small. I'd say we're probably 2% of the population of the US, which would be about 6 million people. Yes, muh 6 millionz indeed.

We aren't THAT tiny.

Nobody was talking about that

And as you probably know, we low income urbanites do not always live in the "safest" surroundings.

Fighting is a fact of life, even in the "safer" cities and towns. Small-scale violence (bar fights, etc.) still exist. Imagine an entire neighborhood of 50 people watching a long-haired leftie with glasses and a (X ideological symbol) t-shirt beating up a ghetto thug or redneck. This would be great propaganda of the deed, ESPECIALLY knowing that the thug/redneck started the fight (as they always do).

People used to watching redneck-backed cops and gangstas being hypermasculated on TV and in music will be broken out of their "All tough white guys are rural rednecks and the only real men in the city are black dudes" mindset REAL quick.

Why does Hollywood want people to think that being a macho douche means you have to be urban AND black or a redneck? I don't know.

(addition): redneck-backed cops and SJW-backed* gangstas

We need our own John From Chicago.

For propaganda purposes ofc

I mean, fair point, but did you mean to post this ITT?

Because all you university educated city dwelling lefttards are balding nu males whose testicles haven't descended.

The working class are more conservative and traditional and therefore adhere to their gender roles.

Rude tbh

Except for all those transgendered people who are working to pay for their treatments…..

...

Those people are what the working class call "freaks"

Why do rural working class whites and urban working class blacks have to be stereotypical hicks or nigs?
Dass raysis/classis

They are working class.

and in a traditional working class environment they are ostracized for being freaks.
And in a degenerate upperclass environment that lacks tradition they shoot their infants up with female hormones and post the pics to facebook to get likes

Take this shit to another thread.
The discussion is fine, but it's not supposed to go ITT.

Make a new thread or I'll start reporting.

You can report all you want, the mods won't do shit.

Yes.
One of them is a friend of mine.

Now take it to another thread.

So your argument is just nuh-uhn,
And you think only MtF exists?
Okay.

Okay.

So I upgraded to diamond push-ups.

That was pretty tough.

Nice!

Auschwitz.

Bootlicker pls go

OTTERMODE
T
T
E
R
M
O
D
E

bump

Saturday, 2nd week, 4 miles.

Ottermode is pretty much what all women really want, it makes you look younger and it reminds of the time when they were geeky teens giggling at the boys in the diving club.

Since when is an office job not a working class job? I have to pull 11 hour shifts evey thursday, and yes even office workers have to move big heavy stuff around, not fun to do when you're not dressed for it.

build endurance trough marching, it is great for cardio and overall durability.

Go walk 9 kilometers (~8 miles) with 30lb on your back. Space out breaks that last 15 minutes between 45 minutes of walking. Your goal is 3km for every 45 mins.

I just got back from a 60 mile trek. I started with 30lb of gear and it got smaller and smaller as I ate and used my supplies with my bros for the three days the trip took.

You can also do farmer's lifts when you go on the 9km marches. Other than this I recommend a standard routine of x4/25 of standard exercises per day, with one day of rest in a week. Push ups are particularly good for building muscles as you damage your muscle tissue and it regenerates stronger. Of course, all strength exercises do this but push ups are very efficient at it.

keep breakfast for yourself, share your lunch, and give away your dinner. This is a good way of eating for exercise.

Also, if you have a habit of eating too much, drink as much water as you eat. If you are a slob this will get you sick and discourage you from pigging out in the future, if you eat normally it will just be a positive since it will hydrate you.

its time

Well, if it's about quantity (of shitposting) becoming quality (of getting off the couch), then I'd say it is clearly a revolution.

Though, I'd phrased it as a membership fees of vanguard party of yourself.

Did someone here claim it wasn't?

I actually saw some weird-ass claims of similar nature, but it was limited to the local paid clowns trying to splinter Communist movement or discourage newcomers (Socialism is over; we post-industrial nao). Does Holla Forums has those too?

...

...

Fugg, I forgot to upload these.

I give up sorry comrades

Don't be sorry to us. Say sorry to yourself.

Wow that's some deep bullshit, it's almost like I'm on /improve/!

Awww, don't do that, what's the problem?

FRIENDLY REMINDER

Don't let the Mick get you!

Not enough qt anime grills cheering for me ITT

Stop fat shaming.

...

Anyone still doing it?

I am. Sorry for not updating, but these last days have been hectic and ill have to start this week's programme over.

...

Got more of those pics?

Yup, gained about a pound so far. At 5'8.5/174cm I think I'll try and stay between 160 and 175, so I guess I'll move away from mass building and to running after another couple of months.

nice one

Me my man.

Pls go away cointelpro.

God damn it, I know I'm supposed to have faith, but the materialist in me is seeing no results and telling me to quit.

Just remember that at one point the change in quantity suddenly turns into a change of quality.

Nice! Keep up the good work, my man!

I mean, if you just want more mass, you just have to do many reps of the easier stuff.

Bemp

...

I think I can already see some muscle-mass building.
This is pretty great you guys.

Good job comrade!

I should start running again. I just quit smoking, I think that's what I'm supposed to do now.

I should also take a break from tv and read more. Recommend me Marxian Economics but don't say Capital.

Critique of the gotha programme is pretty good.

Btw grats on quitting the smokes.

I haven't had the time to run this week, so I'll do the week over. Hope you find it in yourself to do it :)

Contending economic theories by Wolff Sensei have a part dedicated to Marxian economics.

Is this good advice?

maybe I'll bump this

Fuck no
It's good if you want to put on a lot of muscle, but odds are you'll just get fat.

Says a fucking anime poster.

Kill yourself, you're not my comrade.

...

I'm still doing this btw

There is ONLY willpower. Strength does not matter. Knowledge does not matter. Faith does not matter. Blood does not matter.

You have a goal? Nothing should ever stand in your way.
You will sacrifice even yourself. Everything most precious to you may be the price for your vision.

youtube.com/watch?v=U3A-lJQlrmk

so get outside

Yeah, they do PT.
Some of them go days without eating and very little to drink. They stay awake on the hate of their enemies.

WOW!
TRULLY REVOLUTIONARY!
YOU'D MAKE A GREAT COMMISAR!

Anything with bikes? Because I have a bike.

You can lift it I guess

bump

I refuse to ride a bike ever again. Every single time I've gotten on one in my life, it's resulted in some bizarre accident and I end up getting hurt. The fitness isn't worth it.

Ok

Who is still doing it?

I am. Gained about 2 pounds so far and increasing weight for chest and legs tomorrow. Gf has noticed and likes it, I take her to the gym with me but it's hard to watch her do squats and not get hard.

Bump
I'm finally looking kinda good and I can do decline one armed push-ups now

Depends on the gun. Obviously it doesn't take much strength to wield a polymer glock but American doughboys lugging around a 25 pound BAR were pretty toned.

I am day 4 nofap august

I have never feel so much energy and desire to kill porkies

Why?

Some people are literally addicted and it saps time and energy, for others, it's just a practical way to continually practice self control which is useful in other areas.

Late capitalist self-improvment bullshit, designed to keep the petit bourgeosie in a state of feeling superior to the proletariate and believe that they can hit it big and move up.

I tried it once but at day 20 I could no longer sleep and was afraid I would just come into my pants every time I saw a girl.

have fun larping guys, dont forget to buckle your seatbelts in the tank

Over a month in and built around 2.5 pounds. Broke up with my gf last week so been pouring some of my frustration into lifting.

Don't focus on increasing poundages and mass. Regularly workout and always stress yourself physically and mentally to reach a higher level.

Please post some insurrectionist reading material!

I'm not, but it has been a side effect of training harder. Probably will start cutting soon.

You do realise that armed forces often have to fortify defensive positions which involves a modicum of strength (by no means not olympic or powerlifting), plus you should have the strength to propel yourself over obstacles like walls and fences.

And yes in countries that have defensive doctrines, being able to lift and position obstacles like trees is invaluable.

It would be pretty shit if you were to get gunned down because you couldn't scale a wall.

Anyway given that we are talking about a revolutionary army levied from the poorly equipped masses with little access to machinery, you would need a higher level of strength conditioning than a fully mechanised armed force.

Squats and deadlifts are compounds that work your core fine. There's NO need for situps.

This is how I looked 4 years ago as I was about to complete Starting Strength another beginners strength program, so this is what you can expect to look like after doing one bulk followed by a cut.

I'm this guy btw:

I will reiterate that strength training is useless for a poorly supplied and equipped revolutionary force. The only strength that you need is the strength to carry your supplies over long distances and over common urban obstacles.

The best soldier is a chubby (strong) one who can eat less expensive food (sausages, beans and biscuits will suffice) will take longer to starve out into submission and has more thermal insulation than a lean highly metabolic bodybuilder who needs to maintain his physique with lots of expensive protein rich food and more time needed to invest in maintaining that physique.

By all means lift heavy if you really don't anticipate that your country will be thrown into turmoil any time soon, but don't be fooled into thinking that you'll be some kind of Schwarzenegger Commando one man army.

Not going to lie though, powerlifting/olympic lifting is fun its own right and chicks do indeed dig a meathead. I wish I was slender looking gentleman rather than a bulky looking brute.

If anyone is interested I still have the Starting Strength spreadsheet with instructions I can post in libreoffice (or openoffice?) format?

I live it.

Do it.

These should be the same thing. If pdf is easier just go for that. I doubt any of us are full stallmanite enough to reject a pdf.

fat as fatass :'(

Depends on the pdf.

theanarchistlibrary.org/library/larry-law-revolutionary-self-theory

This hasnt been posted here yet.

The ideological supermarket, like any supermarket, is fit only for looting.

I can't upload the file here, as this board gives me an "unknown file extension" error message. So I'll upload it here:

mab.to/RXv9qGq1I

I've assumed that you'll be using metric weights, and that the smallest pair of olympic plates that are at your typical gym are 2.5kg for the pair.

I've put 100kg in the working set data field, but change this to your 5 rep max, you'll need to figure this out in your first session at the gym, you won't need to do any of the warm up sets. Just safely and slowly increase the weight for each exercise till it becomes challenging to maintain proper technique at 5 repetitions and then use that value in the table for your next workout session.

Don't bother with "cardio" unless you have time to waste and/or you find pleasure in it.

It turns out that you do need to do weighted decline situps as part of this routine, I just forgot seeing how it was over 4 years ago.

Anyway I've moved onto a routine that doesn't require it and I've still got some solid looking abs.

With that in mind I would keep the situps till you progresses onto a program that does not require them.

With the accessory exercises, you don't need to log or measure your progress in them, or even do warm ups as those muscles should have been warmed up by the main exercise. Just do a sensible estimate of what you think you are capable of.

Remember to check your progress for each of the main lifts using a strength calculator like this one that I recommend:

strengthstandards.co/#/

And once you have become intermediate on each lift, find an intermediate level weightlifting program.

Oh and diet is key, you won't achieve anything without it:

* Weigh yourself once a week and keep this figure in mind for the following points

* Every day, eat 1g of protein per lb of bodyweight (2.2 lbs = 1kg)

* To bulk (increase in strength and some fat) eat 16-18 times your bodyweight in lbs for calories (kcal) as day

* To then cut (lose fat but minimise muscle loss) eat no less than 10-12 times your bodyweight in lbs for calories (kcal) a day

* To maintain your body weight (very slow strength increase and minimal muscle growth) eat around 14-15 times your bodyweight in lbs for calories (kcal) a day.

BUMP, I'm just wondering if anybody has downloaded the sheet

Tried to download it, but it says the file was removed.