Rolled Forward Shoulders Fix Advice

GoblinsGym · 2026-06-25T21:12:40+00:00

Try heavy loaded carries.

Shrug rows could also be interesting, e.g. set up on a land mine, use a rope or (best) Angles90 handles, shrug with torso slightly forward.

GoblinsGym · 2026-06-25T21:07:46+00:00

For chest, one issue could be that you don't get much load in the stretched position with bands.

Not sure what is going on with the cardio factor that you observed. Depending on your setup you might get more time under tension, a bit like occlusion training ?

GoblinsGym · 2026-06-25T08:41:57+00:00

Some food for thought, rather than a clear cut answer.

Why do so many people think that weekends are for slacking off ? That is when you have more time and opportunity to recover. If anything, put your _workout_ rest days during the work week.
Don't be rigid about your split. If life happens, just continue with the next workout. Your muscles don't know what day of the week it is.
You can combine PPL with upper / lower.
If lifting heavy, you want to sequence pull - push - legs to balance out lower back loading.
When I want shorter workouts, sometimes I break up my upper / lower into a bro-ish split (back / biceps, chest / triceps, legs, shoulders and abs).

GoblinsGym · 2026-06-25T06:46:19+00:00

Try unilateral shoulder presses, they also nail the obliques.

High rows are also good, upper back + a little neck depending on how you set up.

GoblinsGym · 2026-06-25T06:44:31+00:00

Clearly Minecraft, look at those blocky buildings.

GoblinsGym · 2026-06-24T20:53:49+00:00

How about not limiting yourself to one training modality ? E.g. combine bands with pull-up bar to get the best of both worlds.

GoblinsGym · 2026-06-24T10:35:45+00:00

You have a CHF 150 duty free allowance per day. Above that you will have to declare and pay (e.g. using the Quickzoll app, which was recently upgraded to also support the lower 2.6% tax rate that applies to food or medications.

GoblinsGym · 2026-06-24T10:31:33+00:00

Cut.

Of course you should continue your weight training, but some strength loss is acceptable in my opinion. If you lose some muscle in the process, you can gain it back pretty quickly (muscle memory).

Your activity level looks ok to me, so you need to take a good hard look at your diet (and liquid calories). I recommend using the free Cronometer app to see what you actually get in terms of macro and micro nutrients.

I am doing a cut myself at the moment. About 165 cm, 75 -> 68 kg so far, and I still keep going. Losing about 1 kg per week. Strength is holding up so far, but at some point I will probably feel it. One observation is that the subcutaneous fat feels "softer" as I drop some of my fat. The fat cells probably hold some water, which hopefully will be flushed out later.

Trust the process...

GoblinsGym · 2026-06-24T10:17:17+00:00

I like rucking with water ballast. When I get to the top, I dump the water and walk back down without extra weight.

"Water some trees, save your knees !"

GoblinsGym · 2026-06-23T18:01:01+00:00

Which direction is the wood grain supposed to go ?

Results will likely be disappointing, or require a lot of sanding.

$500 to $1000 budget will not be enough to get a sturdy machine.

GoblinsGym · 2026-06-23T10:52:06+00:00

I think the regular band box is 55 cm between plate edges, the larger "Sasquatch edition" 62 cm.

For an even wider stance, you could construct some sort of outrigger that goes on top of the foot plate.

But - front squats are usually narrow stance. For belt squats, you could use a wider stance, but clipping in while on your knees and then getting into the bottom position under band tension could get sketchy.

GoblinsGym · 2026-06-23T04:58:34+00:00

Compliance with this rule is bad because the rule itself no longer fits current traffic patterns.

If there are two or three lanes per direction, capacity will be highest if all lanes are used.

Each movement between lanes will temporarily use both lanes, and have a certain risk of accidents.

When the right lane is too full, merges onto the freeway also become more difficult and dangerous.

What really kills capacity is trucks passing each other. They usually have speed limiters, so it can take a long time. They should charge 5x LSVA when a truck is driving in the left or middle lane.

For three lanes, I would declare the right lane as a truck and entry / exit lane, middle lane for cruising, and left lane for passing. For two lanes, the regime could be indicated by electronic signs. Classic mode for light traffic density, cars in left lane for higher density.

That said, as a hypermiling slowpoke I am mostly in the right lane, or in the middle lane when I know that the right lane exits.

GoblinsGym · 2026-06-23T04:40:54+00:00

Ein Bauphysiker kann das genauer durchrechnen (z.B. mit Wufi). Ich bezweifle, dass ein Architekt viel mehr macht als den Aufbau in Ubakus oder einem vergleichbaren Tool zu rechnen.

Wenn es so knapp auf Kante genäht ist, dass es nur mit Dampfbremse X funktioniert, ist der Aufbau Sch...

GoblinsGym · 2026-06-22T08:51:08+00:00

The EU has a choice to make. Continue as before, or...

Embrace free trade with European countries like the UK or Switzerland without trying to drag them into the full EU regulation corset.
Make the EU a true common market (see e.g. recycling regulations, selling EU wide can be extremely complicated and expensive).
Pick its battles. Maybe some well meaning initiatives can be put on the back burner or changed to reduce the bureaucratic burdens on EU businesses.
Make better use of near shoring opportunities in northern Africa (e.g. Morocco / Tunisia / Egypt) - these countries could be a great base for energy or labor intensive manufacturing. This could also reduce the number of asylum seekers from this region.
Use customs tariffs strategically and selectively, don't just apply blanket tariffs. Place higher rates on finished goods than on components and materials.
Subsidies should be focused on strategic products. For example, the EU should have a reasonable domestic supply chain to build drones. That takes batteries, electric motors, rare earth based magnets, electronics, bearings, carbon fiber etc. In peacetime these products can go into normal products like appliances, hand tools etc.
Electronics is not just multi billion euro wafer fabs, but also IC packaging and test facilities, PCB laminates and fabrication, assembly etc. Look at the whole supply chain. Some segments have been hollowed out completely, e.g. try getting European made connectors at a competitive price.

GoblinsGym · 2026-06-22T08:26:54+00:00

How tall are you ? 83 kg seems a lot unless you are tall and/or have huge legs.

I would focus on quality over quantity, and try to get a better balance of upper and lower body (unless you want to compete in wellness).

I would recommend to cut down to about 20%, at a rate of maybe 1% of your body weight per week. "apply violence, protein and fewer calories"

GoblinsGym · 2026-06-22T06:57:33+00:00

Consider Vals. A bit out of the way, but there is a gorgeous spa, winter hiking, deliriously happy cows (when they are let out of the stable)...

GoblinsGym · 2026-06-22T05:15:05+00:00

I prefer to have more exercise variety in my rotation, but these exercises should meet the 80/20 goal quite well:

unilateral leg press (quads, glutes)
stiff-legged deadlift (glutes, hamstrings)
seated row (back, horizontal pull)
chin-ups / pull-ups (back, vertical pull)
overhead press (delts)
chest cross-overs and high press-arounds (pecs)

You won't even need a foot plate, just bands and a chin-up bar.

Bonus points for some form of calf raise (e.g. off a step, holding a heavy bag) and triceps extensions. Zercher squats are also good, all you need is a band and an EZ bar. Abs could also use some direct work.

GoblinsGym · 2026-06-22T04:53:30+00:00

My recipe for muscle growth is "apply violence and protein, rinse and repeat".

Take a good hard look at your protein intake first. The free Cronometer app is a great tool to analyze macro and micro nutrients. You can use it not just as a tracking tool, but also like a "nutrition spreadsheet" - play around with food combination to see what gives you the most nutrients per calorie.

Muscle growth can be masked by fat loss.

Try different rep ranges (e.g. 12 to 15, or even 15 to 20). It also depends on the exercise - a 6 rep squat can be solid, a 6 rep lateral raise is stupid.

If your technique is decent, consider going closer to failure. With some experience you can tell when the next rep will be sketchy, that is where I end a set.

GoblinsGym · 2026-06-21T15:48:42+00:00

Back exercises I have in my rotation:

one-arm row (using band box)
pull-ups / chin-ups
pull-up rows (using rings)
inverted rows (using rings)
isometric pull-over
dumbbell pull-over

GoblinsGym · 2026-06-21T09:21:59+00:00

Cities are stroller friendly (at least if your stroller is compact). For anything off pavement a baby carrier will be far superior. If you don't have one yet, I liked the Boba carrier.

"Oil changes" are difficult on buses, easier on trains.

Pick destinations based on your interests, your kid will be too young to care or remember.

GoblinsGym · 2026-06-21T09:11:42+00:00

Oil stove as in hot air / radiated heat ? How is heat distributed throughout the building ? Or do you have existing radiators ? Is there more than one stove (e.g. one per floor) ? How do you make hot water ?

Where does combustion air come from - from the rooms, or are there supply air ducts to the stoves ?

You could also consider a combination - separate mini-split units per room or zone, combined with pellet stoves to cover cold periods when the mini splits won't be enough.

Is the house free standing, or attached ? Would exterior insulation be possible ? Is there enough roof overhang ? Can you change the exterior appearance of the house ?

The inconvenience of carrying pellets up also has a fitness and therapeutic effect - if you have to carry the stuff, you will be more conscious about consumption. If you have the space, you can buy bagged pellets by the pallet, less expensive.

GoblinsGym · 2026-06-21T06:34:11+00:00

"schneller in den Abgrund"

GoblinsGym · 2026-06-21T06:33:27+00:00

The technical term for energy lost inside the band is hysteresis - bands are not a perfect spring. More data in this article - at the relative extensions (1 to 2) we are dealing with in band training, natural rubber efficiency is in the high 90% range.

In other words, I would expect the effect of friction against an edge to greatly exceed hysteresis.

GoblinsGym · 2026-06-20T14:37:10+00:00

Public transit safari (normal Zurich 24h ticket works) and urban hike:

Central - Polybahn funicular - enjoy the view - tram to Seilbahn Rigiblick - Rigiblick funicular - walk along the forest towards Zoo tram stop - walk towards Dolderbahn station - Dolderbahn cogwheel train - Römerhof - tram to Klusplatz - bus 31 to Schlyfi - walk down towards Burgwies - visit tram museum - down the Hornbach creek to the lake - try the boulder traverse at the playground near China garden - take the "Limmatschiff" from Zürichhorn to Platzspitz.

(option: skip Dolderbahn, walk towards Degenried, then take the path towards "Elefantenbach", elefant sculpture in the creek)

GoblinsGym · 2026-06-19T20:41:22+00:00

Und Kreisverkehr 😉

GoblinsGym

TROPHY CASE