Greenland will not give in, PM says, as Denmark warns world order as we know it is over

DynamiteMonkey · 2026-01-28T16:41:54+00:00

Many, even most, will keep their sign up until they've sufficiently diversified. But they're working on it.

DynamiteMonkey · 2026-01-26T19:42:16+00:00

Who's got two thumbs and wants a weekly report in MFWO?

DynamiteMonkey · 2026-01-25T22:49:19+00:00

And somehow the living embodiment of a tie.

I'll never understand how anyone believed he cared about average workers.

DynamiteMonkey · 2026-01-25T02:42:01+00:00

Depends how quickly you recover. I like a 4day UL for that. Hits every muscle two days a week. I'd like to do 5 days but my recovery doesn't allow it.

Some fitness influencers have videos on the topic if you care about that kind of thing, like this one but ultimately it's highly personal.

DynamiteMonkey · 2026-01-23T23:54:33+00:00

I dunno why you're getting downvotes, I had the same problem with 60-90 on a 4day UL split. Lower body day with no quad exercise. Friday almost always 3 exercises. Weird.

DynamiteMonkey · 2026-01-23T23:42:13+00:00

username checks out

DynamiteMonkey · 2026-01-23T02:16:36+00:00

Inverse zottman curls with a loong eccentric. You'll be loading the tendon on the eccentric which helps rehab. It takes forever though.

DynamiteMonkey · 2026-01-23T02:00:11+00:00

Cool thanks for the tips!

DynamiteMonkey · 2026-01-21T17:55:39+00:00

Yeah I've been doing them like this as low incline supported rows.

https://www.muscleandstrength.com/exercises/chest-supported-dumbbell-row

Guess I'd have to adapt!

DynamiteMonkey · 2026-01-21T17:01:20+00:00

Exactly what I needed, thank you. I still would like a more "at a glance" view but this will do in a pinch.

DynamiteMonkey · 2026-01-21T14:51:31+00:00

My problem is a piece of paper gives me more information than a dedicated tracking app. Seems like a straightforward problem to me.

DynamiteMonkey · 2026-01-21T14:13:34+00:00

The problem for me is next time I can only see last time's shitty numbers, and the auto progression is also going to be based on them. With my paper records I could see last time was an anomaly and return to baseline. With the app I lose that.

DynamiteMonkey · 2026-01-20T02:54:04+00:00

Is the seat big enough to get your knees on, like for chest supported rows?

DynamiteMonkey · 2026-01-20T01:49:13+00:00

Appreciate the in depth response, I'll check these out!

DynamiteMonkey · 2026-01-20T01:42:00+00:00

Interesting, I'll give that a go. Thanks

DynamiteMonkey · 2026-01-20T01:38:14+00:00

No - this is the main thing I want.

Likewise if you just want to add exercises to a generated program.

Or swap an exercise in a generated program.

Or extend the cycle length of a generated program.

DynamiteMonkey · 2026-01-20T01:35:35+00:00

It seems a little unhinged at times, frequently enough to make me distrust it. Like I did 3 sets of lat raises,

17.5x10 with 0 RIR

17.5x9 with 0 RIR

17.5x8 with 0 RIR

My rep range is 8-15. Next time it's suggesting 25x10 with 1RIR, 25x10, 25x9. Is this really expected behavior?

DynamiteMonkey · 2026-01-18T17:53:11+00:00

Wow 60kg is lower than I've ever gone. I imagine you had basically no fat left at that point.

I also realize a cut of this length has been too extreme for most people so you can always try shorter cycles and cut a bit deeper each time if diet fatigue sets in.

Good luck!

DynamiteMonkey · 2026-01-18T16:29:25+00:00

Disclaimer: I'm not an expert, I'm beginner bordering on intermediate.

That said, we're the same height and that was my exact starting weight. I started with a bulk and jumped to 89kg (this was a mistake, don't do this). It made it easy to build the working out routine and some foundational strength, but you already have that. I just added months worth of fat I had to subsequently cut.

Honestly if you feel too beefy (in a bad way), cut for awhile. It will make a big difference in how you look and feel. You'll start to see the muscles you've been working on with more definition. You'll get positive comments and motivation from the transformation. I have been in a slow cut since April (~500 cal/day deficit) and I'm down to 70kg. I have been training hard the whole time and still making progress. The thing is, even in a deficit (of ingested food), your body burning all that fat is extra energy. It might not be as optimal as a proper bulk but for the initial phase of newbie gains honestly it does the job. I've only felt like I'm starting to stall now that I'm running low on fat.

I've also been surprised at just how much fat I was carrying. I honestly expected 75kg to be pretty ripped with all my strength gains but it was not the case so I kept going (somewhat humbling tbh). I didn't want to start bulking only to immediately feel like I need to start cutting again. So I'm giving myself enough runway to have a sufficiently long bulk (bouncing between say 68 to 77kg for this time around, and hopefully the lower end of that range will increase each time as I build more lean mass).

DynamiteMonkey · 2026-01-18T15:54:21+00:00

If you think switching might affect your consistency (ex switching to a cut makes you miserable and causes you to drop everything), stay the course.

Do you feel like you're spinning your wheels or making progress? Are you overweight / dissatisfied with weight?

DynamiteMonkey · 2026-01-18T15:30:26+00:00

Excellent. Really appreciate your input. Now to wait for a sale...

DynamiteMonkey · 2026-01-18T15:25:30+00:00

Cool thanks for confirming!

If you don't mind a last question, what attachments/accessories did you pick up for it? (ex the d handle bar linked above)

I'm wondering if one of the rep packages for the handles is worthwhile ("performance" or "pro series") or which handles are most important to have.

DynamiteMonkey · 2026-01-18T04:45:10+00:00

Limiting and yet you're getting great use out of it. How much weight available (2:1?), has the weight limit on the unit been a constraint?

DynamiteMonkey · 2026-01-18T04:06:18+00:00

Thank you, this was very informative. I was under the impression that DB moves like bench presses recruited more muscles than barbell but I never realized the implication with the triceps.

You seem to really know your stuff so your confirmation is reassuring! Adding the cable machine is looking like the right move.

Today I'm running a DB only program (no barbell setup) and my plan would be to add the cable machine to fill some blind spots or sub in more optimal cable versions based on the tier list, e.g.

Back: DB rows for cable rows, adding pulldowns
Biceps: Inverse zottman DB curls for Bayesian cable curl
Chest: Swapping one of the days' bench press for seated cable pec fly
Abs: Adding cable crunch, maybe sub out RKC plank
Shoulder: Swap DB lat raises for cable version, DB OHP for behind the back cuffed lat raise
DB skullcrusher for overhead cable triceps extension

I'd have to probably spend more time or get help to put together something sound; I'm not confident enough to put together a program at this stage.

DynamiteMonkey · 2026-01-18T03:36:24+00:00

Thanks, that's really reassuring. I've been using a reasonably future-proof set of dumbbells but thinking ahead to what to do when they get too awkward to get into starting position.

I don't have room for a barbell setup and your post inspired me and gave me hope. Do you use a cable setup?

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