<2022-04-18T19:44:40.000Z> GabeLakmann: First off, thanks for your help. In regards to exercise/fitness goals I don't care about working out just to look huge. I do want to lose fat and look good obviously but overall fitness is what I'm after. The cross-fit stuff seems like what I'm after maybe. My goal is to spend ~30-60 minutes max 4-5 times a week working on muscles and the other 3-4 days working on cardio by running. I know enough about running to be able to train myself and probably not ever have to worry about my workout methods being what holds me back from my maximum potential. I have some pre-workout supplements and plenty of protein powder which should be plenty for my goals from what I understand. What do you think? (ps sorry about one huge paragraph - I'm worried that if I hit enter to start a new paragraph it will send my message before I am ready)
<2022-04-18T19:50:59.000Z> SuperLutheran: Oh yeah, Poast dms are no microsoft word lol
<2022-04-18T19:51:11.000Z> SuperLutheran: You said you only have some dumbbells? 
<2022-04-18T19:51:53.000Z> SuperLutheran: 2 options:
<2022-04-18T19:52:24.000Z> SuperLutheran: Upper/Lower split, done 4 times per week, 
<2022-04-18T19:52:46.000Z> SuperLutheran: Or a Push/Pull/Squat routine spanning 3 separate days
<2022-04-18T19:52:59.000Z> SuperLutheran: Let's go over the first one. 
<2022-04-18T19:54:18.000Z> SuperLutheran: Upper/Lower is gonna be upper body days, followed by lower body days, with cardio on off days. If you're already doing good cardio, then the structure will look like this:
<2022-04-18T19:55:43.000Z> SuperLutheran: Warmup, 5 minutes, doing joint rotation exercises (Arm circles, hip circles, ankle rotations, spinal flexion, etc.). John Peterson's Pushing Yourself to Power has a fantastic warmup, as does Harry Wong's Dynamic Strength.
<2022-04-18T19:58:11.000Z> SuperLutheran: From there, on an upper body day, I recommend using the dumbbells for shoulder presses and renegade rows, and following them up with pushups and Hollow body holds.
<2022-04-18T19:59:18.000Z> SuperLutheran: For each one of those exercises, the structure would be to go for 8 minutes (one set per minute) of a rep range you're comfortable with.
<2022-04-18T19:59:22.000Z> GabeLakmann: Yeah, I just have two 25lb dumbbells for now. I've been thinking about getting a nice set of resistance bands when I get some extra money since I hear they're helpful. I'd like a pull-up bar but the ones that hang on the doorway never seem sturdy to me. Have you ever found a good one for the door way?
<2022-04-18T19:59:51.000Z> SuperLutheran: Nah, I just use my tall parallettes for rows. 
<2022-04-18T20:01:08.000Z> SuperLutheran: Bands are a good, cheap alternative to dumbbells. As you get stronger with the shoulder press (or Arnold press, if you want to keep curls) and renegade rows, bands will help you keep getting gains
<2022-04-18T20:01:59.000Z> SuperLutheran: As for lower body day, if you like running you won't want to do leg exercises that leave your legs feeling too thrashed.
<2022-04-18T20:02:13.000Z> GabeLakmann: I think I know all those warm up exercises from doing them in the military. I've basically been doing some of the same body weight exercises I learned then but we usually exercised for around 2-3 hours a day it seemed although it was split up.
<2022-04-18T20:02:34.000Z> SuperLutheran: Aye
<2022-04-18T20:03:01.000Z> SuperLutheran: To make things easier, lower body day have the same structure
<2022-04-18T20:03:30.000Z> SuperLutheran: A 5 minute warmup, followed by four exercises that you do for 8 minutes each, one set per minute
<2022-04-18T20:03:35.000Z> GabeLakmann: On cardo I pretty much just do the sprint/walk one day and go for distance jog the next cardio day
<2022-04-18T20:04:15.000Z> SuperLutheran: Lunges will help with running
<2022-04-18T20:04:28.000Z> SuperLutheran: Deep goblet squats will help your knees 
<2022-04-18T20:05:15.000Z> SuperLutheran: Side leg raises are going to work your hips in a helpful way (extra points if you cam do them from a side plank position)
<2022-04-18T20:05:59.000Z> SuperLutheran: And the last one should be working on achieving the full gymnastic bridge, to make sure you're getting your posterior chain and upper back in one fell swoop
<2022-04-18T20:07:54.000Z> SuperLutheran: Safety first though, it's good to look up the proper form of each of these exercises
<2022-04-18T20:08:00.000Z> SuperLutheran: All 8 of them
<2022-04-18T21:03:21.000Z> GabeLakmann: For sure, I've learned that form is more important than reps not to mention it helps keep you from getting injured. I'll look up those exercises and make a plan. Do you think it is good to split up upper and lower body days and if so which exercises should go with which if it isn't obvious?
<2022-04-18T21:04:19.000Z> GabeLakmann: Also, to find the number of reps I should do would I go to failure and then set my max reps as a few reps before failure, like 80-90% before failure for instance?
<2022-04-18T23:09:45.000Z> SuperLutheran: I'd stick to upper body work on one day, and lower body work on the other. Helps you recover properly.
<2022-04-18T23:12:10.000Z> SuperLutheran: As for reps, start with 5 per minute (and 15 second holds for Hollow body and bridges), and increase by one rep per minute every week. When you get to 10 reps per minute, either switch to a harder variation (e.g., going from normal pushups to diamond pushups) or increase the weight.
<2022-04-18T23:13:13.000Z> SuperLutheran: I'm not a huge fan of going to failure or doing maxes, mostly because like you I like being fresh and recovering quickly. 
<2022-04-18T23:13:52.000Z> SuperLutheran: Once in a while, doing reps till failure might be a good idea just to check your endurance, BUT if you do, do only one set to failure for that exercise.
<2022-04-18T23:22:26.000Z> GabeLakmann: Thanks for the tips! I'll write up a workout plan from that soon. I could post it each day and have different reps for weaker/stronger people. Do you do a daily bible verse/verses? I bet some guys might like that for a morning routine. Read some scripture then workout and get a good start to their day. 
<2022-04-19T01:06:29.000Z> SuperLutheran: It'd be good to post it, especially since that makes it double as a training log for yourself. 
<2022-04-19T01:07:53.000Z> SuperLutheran: I read a Psalm and a passage from an OT/NT book I read through every morning, but I try not to talk about it tooooo much, lest I be tempted towards performative faith. Just a personal scruple, I know that'd be a temptation on my end.
<2022-04-19T04:26:48.000Z> GabeLakmann: That's a good idea, reading one from the 3 different books. I used to just read it straight through like a non-fiction book and start over when I had finished. What I was thinking was include them in the post with the workouts and the pagans can ignore it if they want and just follow the exercise plan. Also, maybe include a motivational/inspirational quote from hitler, martin luther, some other historical figure like that. It'd be like having something to keep the body healthy and the mind/soul healthy and exercised as well. Just an idea though. I'd do it myself but I think you have studied exercise programs and the bible much more than I have at this point. You guys have been doing this longer than I have so you know what works.
<2022-06-03T11:34:01.000Z> GabeLakmann: I was talking to someone recently and told them that I voluntarily do not but anything on Sundays because I'd like to bring back the blue laws. Do you know what the "blue laws" were?
<2022-06-03T11:50:36.000Z> SuperLutheran: Weren't they, like, laws banning buying and selling on Sundays?
<2022-06-03T11:51:30.000Z> GabeLakmann: Yep. They were laws Christians made. They went away around here in like the 70s or 80s I think. You could get gas and maybe food at a few places but most everything was shut down.
<2022-06-03T11:52:37.000Z> GabeLakmann: I buy gas or food on Saturday if I need it on Sunday or just wait. I've told some Christians around me about it but they don't want to try it. It makes me angry that they're too lazy to try it
<2022-06-03T11:53:38.000Z> GabeLakmann: I'd like to see people do potluck lunches or dinners on Sundays too instead of going to the mexican restaurant after church like so many do. There are multiple upsides to this and few downsides that I can see. I've been doing it for over 5 years now.
<2022-06-03T11:58:34.000Z> GabeLakmann: It might be too much to ask them to do potluck but we can start by not buying anything on Sundays and cooking our own Sunday meals for our families. Maybe eventually do potlucks if we do them at all. This is something all Christians should do. It would possibly force businesses to close on Sundays in certain areas and allow people to go to church if they wanted to.
<2022-06-03T11:59:14.000Z> GabeLakmann: Believe it or not, in some countries in Europe they mandate that stuff closes down on Sundays and they're supposed to be less Christian than we are.
<2022-06-03T12:02:53.000Z> SuperLutheran: Well, sabbatarianism isn't necessarily a bad idea per se (although Scripturally it is entirely optional), but I would frame it in positive terms for people so they see the benefits of it instead of just telling them they have to. People benefit more from wanting to do something than having to. 
<2022-06-03T12:05:42.000Z> GabeLakmann: Yes, that is what I was getting at. Try and show them the benefits of it first. If that doesn't work maybe they should be shamed into it. I'm not saying don't drive or do like the jews I'm just saying that it is hypocritical of us to buy stuff on Sundays which in turn causes people to have to work on Sundays.
<2022-06-03T12:07:46.000Z> GabeLakmann: I tell them that I noticed there aren't as many people in church these days and I'm going to stop buying anything on Sundays so that they will have the opportunity to go to church if they wanted. I tell them it really isn't that hard to do and Sunday dinners with family or with the church is much better fellowship than eating at a mexican restaurant (or wherever people go).
<2022-06-03T12:07:53.000Z> SuperLutheran: They shouldn't be shamed though. We shouldn't make into Law what God has not commanded
<2022-06-03T12:12:12.000Z> GabeLakmann: I guess I haven't shamed anyone about it directly. I just tell them that I do it and they should give it a try as well since it would help. Leading by example
<2022-06-03T12:13:30.000Z> GabeLakmann: en.wikipedia.org/wiki/Blue_law
<2022-06-03T12:13:56.000Z> GabeLakmann: Another thing they've done to try and pull people away from church is to have childrens and other sporting events on Sundays
<2022-06-03T12:29:02.000Z> GabeLakmann: What do you think about it? Some people try and argue that we should do it on Saturday (seventh day adventists and "hebrew roots" types), others say that the day doesn't matter much as long as we set it aside to worship and rest.
<2022-06-03T13:13:17.000Z> SuperLutheran: Well, the Apostles passed on Sunday as our day of worship, so I'll stick with Sunday.
<2022-06-03T13:13:50.000Z> SuperLutheran: I agree that sporting events should be held on Fridays or something, none of this Saturday/Sunday crap.
<2022-06-03T13:14:43.000Z> SuperLutheran: That said, I'm not tooooo concerned with some people working. We don't hammer pastors for working on Sundays, and nor would we for ER doctors, police, etc.
<2022-06-03T13:15:08.000Z> SuperLutheran: But the Church often fails people by ONLY having Sunday morning services.
<2022-06-03T13:28:17.000Z> GabeLakmann: The pastors aren't really "working" on Sundays though. What they do takes effort, sure, but it is in service to God. Stocking the shelves at Wal-Mart on Sunday is in service to the jewish god, money/satan. ER doctors, police, firemen are exceptions and like you say, maybe we could hold special services for them or let them alternate Sundays on and off. I'm going to keep on not buying anything on Sundays. I've often thought about volunteering to cook Sunday lunch/dinner for the church if they bring the ingredients. It would be worth it to me if it brought people together in fellowship and helped make it not profitable for most places to stay open on Sundays. If we want to change the world we must first change ourselves. It isn't a big sacrifice for me to do this and I hope it catches on. I'd like to help stop the Sunday sports too but I'm not sure how to go about that, especially since I don't have children yet.
<2022-08-23T01:27:06.000Z> GabeLakmann: Why do Young Earth Creationists think it took 7,000 years instead of 7 days like the bible says? They say it is because 1 day with the lord is like a thousand years with man (probably doesn't apply to Genesis since the first place we see this is in Second Peter in the New Testament) but to me it seems like they say that so people don't think they're crazy for thinking all of this could be created in 7 days. What if it is a test and we get punished for not believing what the bible says? Either it IS a test or John Chapter 3 Verse 16 through 21 is the most important part and the rest doesn't really matter... I'd ask this publicly but I'd rather it not stir up more division. What do you think?
<2022-08-23T01:32:28.000Z> SuperLutheran: I believe God literally created the entire universe in six 24-hour days, about 6,000 to 10,000 years ago
<2022-08-23T01:32:44.000Z> SuperLutheran: We aren't saved by how old or young we believe the earth is, 
<2022-08-23T01:33:15.000Z> SuperLutheran: But I do fear that Old Earth believers might occasionally struggle with the temptation to deny what the Word says plainly on other matters. 
<2022-08-23T01:36:00.000Z> GabeLakmann: That is true, at least I think so. It's hard to prove anything for certain though so I like to ask people what caused the big bang and go from there. Sometimes you can get them to either admit there probably is a creator and maybe lead them to the bible or they'll say they believe in a creator but they just don't like Christianity
<2022-08-23T01:36:52.000Z> SuperLutheran: Tbh hardly anyone converts to the faith because of apologetics. It's the Gospel that brings them near.
<2022-08-23T01:37:30.000Z> SuperLutheran: I view apologetics as something which strengthens believers in their faith while removing stumbling blocks to those who would otherwise hear the Word gladly
<2022-08-23T01:38:51.000Z> GabeLakmann: Yeah, that is kinda my point, you can kinda use these things to see where they stand and go from there. Some people are agnostic or against Christianity but Christianity is just as valid (more so in our eye obviously) than any other religion they can name.
<2022-08-23T01:42:26.000Z> GabeLakmann: It seems like their arguments are meant to try and tear it down even though it has done more good than harm. I guess I just don't see how anyone can be an atheist although, like I said, I am not so sure they're atheist. I think they're just mad at Christianity for solving the jewish problem even though their belief system did even less about it.
<2022-08-23T01:52:41.000Z> SuperLutheran: Atheism only exists in the dictionary fam
<2022-08-23T01:53:22.000Z> GabeLakmann: If you're talking about how many atheists change their minds on their deathbeds then i agree
<2022-08-23T02:24:57.000Z> SuperLutheran: Romans 1 says that disbelief comes from suppressing the truth that's already on one's heart