<2022-12-08T21:37:30.000Z> Twoinchdestroya: You said before that you don't have ready access to a gym right?
<2022-12-08T21:38:09.000Z> d0c40r0@nicecrew.digital: I’ve got a barbell and a few dumbbells but that’s it
<2022-12-08T21:38:20.000Z> d0c40r0@nicecrew.digital: And a place I can do pull-ups 
<2022-12-08T21:38:30.000Z> Twoinchdestroya: Ok, that can work
<2022-12-08T21:39:08.000Z> Twoinchdestroya: What plates do you have for the barbell and how heavy are your dumbbells?
<2022-12-08T21:39:41.000Z> d0c40r0@nicecrew.digital: I’ve got up to a 45 for the plates and 25 for dumbbells 
<2022-12-08T21:40:37.000Z> Twoinchdestroya: Perfect for now
<2022-12-08T21:41:49.000Z> Twoinchdestroya: For you, we will focus on High Intensity Calisthenics, with moderate weight training
<2022-12-08T21:42:37.000Z> Twoinchdestroya: How many pullups and pushups can you do at the moment
<2022-12-08T21:43:24.000Z> d0c40r0@nicecrew.digital: Push-ups I haven’t tried to max out on but I knocked out 20 the other day no issues
<2022-12-08T21:43:50.000Z> d0c40r0@nicecrew.digital: Pull-ups with perfect form is like 2-3, if I cheat and don’t go down the whole way I can get up to 10-12
<2022-12-08T21:44:54.000Z> Twoinchdestroya: Got it
<2022-12-08T21:45:36.000Z> Twoinchdestroya: Have you tested bodyweight squats yet
<2022-12-08T21:46:28.000Z> d0c40r0@nicecrew.digital: Last I tried (about 6 months ago) I was up in the 100s
<2022-12-08T21:46:50.000Z> Twoinchdestroya: In one go?
<2022-12-08T21:47:30.000Z> d0c40r0@nicecrew.digital: I think I took a break partway through but I’d like to think I could have kept going lol
<2022-12-08T21:48:46.000Z> Twoinchdestroya: Are you able to go to depth in your squats or around 90 deg knee bend
<2022-12-08T21:49:11.000Z> d0c40r0@nicecrew.digital: Yes
<2022-12-08T21:49:30.000Z> Twoinchdestroya: Good
<2022-12-08T21:49:58.000Z> Twoinchdestroya: Sounds like your lower body is very strong and has good endurance
<2022-12-08T21:50:24.000Z> Twoinchdestroya: Are you doing your pushups quickly?
<2022-12-08T21:50:36.000Z> Twoinchdestroya: And how flared out are your elbows?
<2022-12-08T21:51:17.000Z> d0c40r0@nicecrew.digital: Somewhat slow and a little more than 45 degrees 
<2022-12-08T21:53:43.000Z> Twoinchdestroya: Got it
<2022-12-08T22:02:27.000Z> Twoinchdestroya: 6 days a week:10 sets of 2-3 repspullups with 30 second rests (Record how many reps you were able to do for each set)3 sets of 15-20reps 2 second pause pushups (Record how many reps you were able to do for each set)5 sets each leg 5-10 elevated pistol squats
<2022-12-08T22:02:41.000Z> Twoinchdestroya: Try this for 3 weeks, and then we will retest your maxes
<2022-12-08T22:02:55.000Z> Twoinchdestroya: This will build muscle endurance and strength
<2022-12-08T22:20:13.000Z> d0c40r0@nicecrew.digital: Thanks
<2022-12-08T22:20:44.000Z> Twoinchdestroya: Anytime, and let me know if there are any questions or issues
<2022-12-08T22:20:49.000Z> d0c40r0@nicecrew.digital: Will do
<2022-12-11T23:48:15.000Z> Twoinchdestroya: How's the new workout program?
<2022-12-11T23:48:21.000Z> Twoinchdestroya: Any issues?
<2022-12-11T23:50:03.000Z> d0c40r0@nicecrew.digital: Been going pretty well so far, was out of town and as such unable to do the pull-ups over the weekend but everything else I was able to get pretty good
<2022-12-11T23:50:19.000Z> d0c40r0@nicecrew.digital: I hurt but that’s the point so
<2022-12-11T23:50:29.000Z> Twoinchdestroya: So how do you like versus your old program
<2022-12-11T23:50:52.000Z> d0c40r0@nicecrew.digital: Well I didn’t really have an old program I just did what I felt like when I felt like it so it’s a massive improvement lol
<2022-12-11T23:52:39.000Z> Twoinchdestroya: Awesome, let me know how you feel by the end of the year, so we can reassess your current status and adjust the program accordingly
<2022-12-11T23:55:30.000Z> d0c40r0@nicecrew.digital: Will do brother 
<2023-01-01T19:05:56.000Z> Twoinchdestroya: Let's assess your progress, how did you feel with the program I wrote you?
<2023-01-01T19:10:38.000Z> d0c40r0@nicecrew.digital: Pretty dang good
<2023-01-01T19:11:01.000Z> d0c40r0@nicecrew.digital: Getting a fair bit stronger with push-ups and pull-ups especially, and squats are doing pretty well too
<2023-01-01T19:23:50.000Z> Twoinchdestroya: How many pushups, pullups, and squats can you do now
<2023-01-01T19:49:16.000Z> d0c40r0@nicecrew.digital: In a row?
<2023-01-01T19:49:20.000Z> d0c40r0@nicecrew.digital: Let me see
<2023-01-01T19:51:14.000Z> Twoinchdestroya: Yes
<2023-01-01T19:51:17.000Z> d0c40r0@nicecrew.digital: Just knocked out 50 push-ups in a row with no major issues, did 12 pull-ups a couple nights ago, and about 175 squats until my legs give out
<2023-01-01T19:51:50.000Z> Twoinchdestroya: You made tons of progress!
<2023-01-01T19:51:53.000Z> Twoinchdestroya: Let's go
<2023-01-01T19:54:13.000Z> d0c40r0@nicecrew.digital: Thanks brother
<2023-01-01T19:56:06.000Z> d0c40r0@nicecrew.digital: Also I say “with no major issues”, everything burned I just didn’t collapse
<2023-01-01T19:56:25.000Z> Twoinchdestroya: That's good, we're working on muscle endurance
<2023-01-01T19:57:27.000Z> Twoinchdestroya: Let's add more intensity
<2023-01-01T19:59:56.000Z> Twoinchdestroya: 6 days a week:10 sets of 5-8 reps pullups with 30 second rests3 sets of 15-20 reps 2 second pause up and down pushups5 sets each leg 5-10 pistol squats
<2023-01-01T20:01:54.000Z> d0c40r0@nicecrew.digital: Will do
<2023-01-06T18:43:12.000Z> Twoinchdestroya: Are you adding workouts to the one I wrote you?
<2023-01-06T18:45:06.000Z> d0c40r0@nicecrew.digital: More there were metal racks sitting next to each other and I figured I’d do some lol
<2023-01-06T18:45:22.000Z> Twoinchdestroya: Alright, lol
<2023-01-06T18:46:09.000Z> d0c40r0@nicecrew.digital attached file https://nicecrew.digital/media/e70bcf7b53c96138ed3bc8b4179e372947fd52add16962ad7c308cb504e2d1e0.jpeg
<2023-01-06T18:46:13.000Z> d0c40r0@nicecrew.digital: Yeah
<2023-01-06T18:46:44.000Z> Twoinchdestroya: Fair enough, I did the same when I was in a machine shop
<2023-01-31T22:07:41.000Z> Twoinchdestroya: Congrats on the progress
<2023-01-31T22:08:00.000Z> Twoinchdestroya: Might need to make you run a different program at this rate
<2023-01-31T22:08:05.000Z> d0c40r0@nicecrew.digital: Thanks bro :)
<2023-03-10T04:40:59.000Z> Twoinchdestroya: You want a bigger chest and shoulders right?
<2023-03-10T04:41:13.000Z> d0c40r0@nicecrew.digital: Arms too but yeah
<2023-03-10T04:41:35.000Z> Twoinchdestroya: Still calisthenics?
<2023-03-10T04:41:58.000Z> d0c40r0@nicecrew.digital: Mostly
<2023-03-10T04:42:21.000Z> d0c40r0@nicecrew.digital: I’ve got up to 25 lb dumbbells and a barbell with some weights now
<2023-03-10T04:42:43.000Z> Twoinchdestroya: good enough
<2023-03-10T04:43:55.000Z> Twoinchdestroya: All very simple
<2023-03-10T04:44:19.000Z> Twoinchdestroya: For size, you want to train for hypertrophy 
<2023-03-10T04:46:43.000Z> Twoinchdestroya: Dumbbell press: slow and controlled, try for 5 sets to failure
<2023-03-10T04:47:17.000Z> Twoinchdestroya: Lateral raises: slow and controlled, try for 3 sets to 10-15
<2023-03-10T04:47:45.000Z> Twoinchdestroya: Preacher Curls: slow and controlled, 5 sets of 20
<2023-03-10T04:47:54.000Z> Twoinchdestroya: Let me know how that feels
<2023-03-10T04:48:21.000Z> d0c40r0@nicecrew.digital: I’ll give that a try in about 4 days when I’m back to my house
<2023-03-10T04:48:32.000Z> d0c40r0@nicecrew.digital: this hotel doesn’t have a preacher pad 😭
<2023-03-10T04:48:35.000Z> d0c40r0@nicecrew.digital: but thanks bro
<2023-03-10T04:48:50.000Z> Twoinchdestroya: Anytime
<2023-03-10T04:49:05.000Z> Twoinchdestroya: We can refine it later
<2023-04-07T20:50:30.000Z> d0c40r0@nicecrew.digital: entirely forgot to do weight stuff, stuck to calisthenics but here’s a pic https://nicecrew.digital/media/7f11a9b1c92fe225c080537b93400310a46a48efb4a133d9cded853858ff3ab4.jpeg
<2023-04-07T20:52:01.000Z> Twoinchdestroya: Good progress 
<2023-04-07T20:52:27.000Z> d0c40r0@nicecrew.digital: Thanks
<2023-04-07T20:52:47.000Z> d0c40r0@nicecrew.digital: Sorry for forgetting to do weights though I entirely forgot after I left the hotel
<2023-04-07T20:52:57.000Z> Twoinchdestroya: Fill up the lats more with wide pullups at a slow tempo 
<2023-04-07T20:53:04.000Z> Twoinchdestroya: It's fine
<2023-04-07T20:53:18.000Z> d0c40r0@nicecrew.digital: Will do
<2023-04-07T20:54:09.000Z> Twoinchdestroya: Shoulders look fine, but we could buff up those triceps more
<2023-04-07T20:54:24.000Z> Twoinchdestroya: Diamond pushups are good for that
<2023-04-07T20:54:53.000Z> d0c40r0@nicecrew.digital: I've been doing a fair few of those recently but went downhill
<2023-04-07T20:55:10.000Z> d0c40r0@nicecrew.digital: I was consistently getting 15 in a row and now I'm not, I'll definitely do more
<2023-04-07T20:56:18.000Z> Twoinchdestroya: Personally, wide pullups stress the shoulders more, and should be done with quality over quantity 
<2023-04-07T21:02:00.000Z> d0c40r0@nicecrew.digital: Thanks
<2023-04-07T21:02:09.000Z> Twoinchdestroya: Anytime 
<2023-04-26T20:42:36.000Z> Twoinchdestroya: Gonna delete
<2023-04-26T20:42:57.000Z> d0c40r0@nicecrew.digital: Alright
<2023-04-26T20:43:48.000Z> Twoinchdestroya: I joke around that I'm fat all the time, but seriously I'm not that big
<2023-04-26T20:44:22.000Z> d0c40r0@nicecrew.digital: Yeah I can see that
<2023-04-26T20:44:24.000Z> Twoinchdestroya: You need to stop losing so much weight, you are young with a healthy metabolism, utilize it
<2023-04-26T20:44:35.000Z> d0c40r0@nicecrew.digital: I will
<2023-04-26T20:44:43.000Z> Twoinchdestroya: Okay
<2023-04-26T20:44:53.000Z> Twoinchdestroya: If you need anything, let me know 
<2023-04-26T20:45:09.000Z> d0c40r0@nicecrew.digital: Will do, thanks brother
<2023-05-11T20:47:09.000Z> d0c40r0@nicecrew.digital: I’m in HS, this is a pic from prom
<2023-05-11T20:47:25.000Z> d0c40r0@nicecrew.digital: prob delete in a couple
<2023-05-11T20:47:42.000Z> Twoinchdestroya: Delete now, you two are cute
<2023-05-11T20:47:52.000Z> d0c40r0@nicecrew.digital: Thanks bro
<2023-05-11T20:48:22.000Z> Twoinchdestroya: Imagined you to have brown hair for some reason 
<2023-05-11T20:48:53.000Z> d0c40r0@nicecrew.digital: nah it’s real dark brown which comes out to looking black most of the time
<2023-05-11T20:51:00.000Z> Twoinchdestroya: Same, my hair is dark brown too 
<2023-05-11T20:51:17.000Z> Twoinchdestroya: In the right lighting it has a lot of highlights
<2023-05-11T20:51:32.000Z> d0c40r0@nicecrew.digital: I’ve got like 3 strands of copper and a hundred or so grey 😭
<2023-05-11T20:51:35.000Z> d0c40r0@nicecrew.digital: That’s cool
<2023-05-11T20:52:52.000Z> Twoinchdestroya: No grey on me so far
<2023-05-11T20:54:02.000Z> d0c40r0@nicecrew.digital: Yeah you’ll probably have no grey until age 55 and then you’ll wake up one morning to half your hair gone and the remainder being White
<2023-05-11T20:54:39.000Z> Twoinchdestroya: Nah, I'll be sexy forever 
<2023-05-11T20:56:14.000Z> d0c40r0@nicecrew.digital: Fair enough
<2023-05-11T20:56:40.000Z> d0c40r0@nicecrew.digital: just look out for that one day when your body remembers you need to age and you’ll do it in a true Asian fashion
<2023-05-11T20:57:34.000Z> Twoinchdestroya: I'll take steroids like a real man to stay young forever 
<2023-05-11T20:57:41.000Z> d0c40r0@nicecrew.digital: Based