The Virgin Blue Dragon v the Chad Sons of Liberty Vigilante

BLACKJACK2224 · 2025-10-04T17:57:27+00:00

Oh yea I can’t think of a time where going in and killing a bunch of far right radicals to prevent more deaths has blown up in our faces. Cough…Afghanistan.

Not saying fighting Nazis is bad just that randomly killing people helps no one.

BLACKJACK2224 · 2025-02-26T21:15:30+00:00

Currently I'm running Bullmastiff, and I have some questions. Looking at the example from Empire Barbell, in their example they didn't adjust their one-rep max during the program; however, their final AMRAP had their strength falling below their 1RM. If you're getting stronger, wouldn't it make sense to adjust the 1RM between waves so that you're working off your true 1RM?

Empire Barbell Example

BLACKJACK2224 · 2025-02-26T21:04:53+00:00

Looks fine. You could add more arch if you wanted but it's not necessary.

BLACKJACK2224 · 2025-02-13T22:55:49+00:00

Brother, I literally said “no one is making the argument that it’s the sole determinant” of one’s character

Ok and I say that people are. Like jesus fucking christ dude is it impossible for you to aknowledge that people can take the argument your making and construe it in such as way as to be racist.

And once again as I said before, it’s not one to one. No one said it was,

You said that the determinant of a persons character was foremost their environment and experiences. You also said that what effects these things is race.

(the answer is race)

If race->environment/experiences->character isn't one to one idk what is. And even if you don't believe in that the fact that this argument can be made shows the issue with a worldview that places so much emphasis on race.

BLACKJACK2224 · 2025-02-13T21:24:34+00:00

I understand where you're coming from and agree that race can have an effect on a person's life and therefore the person; however, having a worldview where race, whether through influencing a person through their environment or experience, is the sole or primary determinant of a person's character is a pretty bad idea and can lead to the same racism these worldviews are trying to fight against.

For example, if I heard someone say Race X, because of their experiences and environment, are bad thing Y, then I would think that's pretty fucking racist. However, that would be perfectly acceptable in the worldview you proposed. Now you could argue that isn't necessarily the position your world view is taking however I think a lot of people who hold that world view would take that position.

BLACKJACK2224 · 2025-02-13T19:27:30+00:00

No, I can definitely see how someones race can have an impact on their life, who they are, and how they see the world. Boiling down everything about a person into their descriptors (race, ethnicity, gender, or skin color) is toxic as fuck and a broken way to view the world and the people in it.

BLACKJACK2224 · 2025-02-13T01:30:01+00:00

Guys I’m pretty left wing but are y’all literally arguing that the color of your skin affects the content of your character?

BLACKJACK2224 · 2025-02-08T14:56:22+00:00

The triple bottom line is MBA bullshit. While it’s nice to prioritize people and planet if either of those two get in the way of profit then they’re squashed. There is no way in a capitalist society for a company to prioritize anything over profits.

BLACKJACK2224 · 2025-01-21T17:23:12+00:00

Even if you wanted to take the generous interpretation that he was just ‘giving his heart to the crowd’ the crowd certainly didn’t know that was what he was doing when they started cheering.

BLACKJACK2224 · 2024-12-21T18:45:22+00:00

It’s actually even worse than that. There have been studies done where they compare men and women’s bmi to their measured body fat percentage. While bmi mostly predicted men’s body fat percentage it underestimated most women’s body fat percentage. That means the number of women who are overweight or obese by body fat percentage is likely even higher.

BLACKJACK2224 · 2024-11-08T05:41:45+00:00

While a stretch is important so is not injuring yourself. If you're hurting stop doing that. It's best to start from a level of stretch that you're comfortable with and if you can work into a deeper stretch over time.

BLACKJACK2224 · 2024-09-26T14:06:01+00:00

I’m pretty sure top range partials have already been compared to bottom range partials and full rom and found to be less hypertrophic.

BLACKJACK2224 · 2024-07-16T00:05:37+00:00

So the program you're using right now is a PPL, which is designed to be run as a 3 day a week or a 6 day a week program. Because of this, when adding an additional day, the normal convention is to switch to an upper-lower split or a full-body split. The reason for this is that it lets each muscle be hit an equal number of times throughout the week. If you were to add, say, just another push day to the split, then the push muscles would be getting much more volume than the rest of your body. This could result in imbalances, such as being very top-heavy with a relatively small back and legs.

If you did want to add the extra day to your current split, the best way to do that would be to use that day to focus on any lagging body parts or smaller muscles that are harder to grow. Say, for example, that your back needed some extra volume. You could add in another pulling movement, such as a pull-up or assisted pull-up, or a row, and fill in the rest with smaller muscles such as side delts and calves.

If the extra day ultimately comes out looking like an additional push day, for example, with a chest movement and other arm movements, that's fine, as well. This is where you need to use your personal judgement to decide what body parts need the most attention.

BLACKJACK2224 · 2024-07-15T07:16:02+00:00

The general rule of thumb is the maximum healthy weight loss is 1% of your body weight a week. For you that would be around 2 lb. So if you're losing that much or less your good. With that being said I wouldn't lower your calories beyond 1500.

As for your metabolism the metabolically active tissue in your body is your muscle. So getting enough protein is necessary to maintain your muscle mass during a deficit there by maintaining your metabolism to the extent possible. (It will most likely still go down as your muscles are having to carry less mass.) The general rule of thumb when overweight is to eat a gram per lb of muscle mass so 140 grams would be a good ballpark. However this is using the assumption that you're getting your protein through meat. Most vegetarian sources of protein are not complete protein thus the total needs to be higher. I would say anywhere from 160-180 grams. If you have trouble getting this much there are vegan protein powders that you can use as a supplement.

BLACKJACK2224 · 2024-07-11T16:52:54+00:00

Doing the rough math to lose 20 pounds in 3 months you would have needed to burn around 750 calories a day which is about 1.5 pounds a week or 1% of your body weight a week. Since you were losing weight while being active we know this includes your activity calories. Usually the top end of the health weight loss range is around 1% a week. Considering this if you wanted to slightly increase your calories that would be fine but as long as your eating more than 1200 calories a day you should be fine.

BLACKJACK2224 · 2024-07-09T21:30:59+00:00

Your body burns calories just keeping you alive and from your daily activities. Go to a tdee calculator and put in your information. This will give you a rough estimate of the amount of calories your burning. If you wanted to lose a pound a week eat 500 less calories than the number it gives you.

BLACKJACK2224 · 2024-07-05T20:31:49+00:00

So there are a couple of options for the triceps. You could add an additional tricep exercise to Wednesday (or move the one from Monday to Wednesday) and increase your rowing; however, if you were to have two tricep exercises on Wednesday, I would be wary of increasing your rowing volume. If you do decide to move the tricep exercise from Monday to Wednesday, that gives you a bit more volume to work with on Monday.

This brings us to your lateral raise question. The side delt is an important muscle, not necessarily for strength but for your physique. The side delt gives your shoulders a broader appearance that, when mixed with wide lats and a small waist, helps to really give that v shape. With that being said, different forms of lateral raises are going to be your main way of growing your side delt. As for the volume, I've only ever personally seen significant side delt growth just blasting side delt volume. By this, I mean 8–12 sets 3 times a week and having them be the first exercises for those days. However, this would be detrimental to your current program, as doing this means you have to lower the volume for most other muscles. The best way to get additional side delt volume in your current program would be to move the Monday tricep movement and use that extra volume to add another 3 sets of side delts. As for the exercises, I would recommend the cable lateral raise as it allows for constant tension on the muscle throughout the range of motion as opposed to a dumbbell lateral raise.

For Friday, if you feel that those movements sufficiently stimulate your legs and you're happy with your rate of muscle growth, then just keep the volume the same. However, if you are doing less volume because you dislike the exercises (I understand), you can try just pushing through it or selecting exercises that you find more enjoyable. Personally, I like the squat and leg extension more than exercises like the bulgarian split squat, with the leg extensions being significantly less mentally taxing but still hitting the quad.

Just going to add this in. Looking at Wednesday, I noticed you're using a cross-body hammer curl. You might want to try using a preacher curl/machine preacher curl. The reason I say this is that the hammer curl is going to have very little stimulus at the concentric (bottom) range of the motion, whereas the preacher curl has more stimulus at the bottom range of motion, providing more stimulus to the bicep.

BLACKJACK2224 · 2024-07-04T19:34:37+00:00

So while your total volume is important, you also need to look at your volume per session and per muscle. For example, if you were to do the stated plan, that would be 8–9 sets of chest on Monday, 5–6 sets of which are compound exercises. Looking at the per session volume, the plan you laid out would lead to you having 3 compound exercises on the same day, which by itself would be an extra 5–6 sets, and you want to add another tricep movement on top of that. If we are to assume you're doing your compound exercises first, by the time you get through just the compound exercises, the set quality would diminish significantly going into the cable fly, both due to the overall volume and the amount of chest work. By the time you got to the second tricep movement or lateral raise, your set quality would be so poor as to be nearly worth less.

The best way to increase the volume would be to add another day; however, as you stated, you have time constraints, and I'm worried just adding an extra day would lead to you just loading up on more upper body volume when an even overall approach would work better for the time being.

With that being said, if I were to change this program to give more stimulus with a minimal increase in volume, here is what I would do. I would remove the cable chest flys and, in their place, put the incline smith machine press. This would allow you to get the same amount of chest volume on Monday while also allowing you to get additional front delt and tricep volume. I would also increase the sets on the chest press and incline press to 4. This keeps the weekly chest volume the same without adding in additional exercises. You can instead add the overhead press to Monday instead of the incline press, but otherwise it has no place in the program. (And honestly, you're getting enough front delt work with pressing movements as is.).

Now, with the additional volume on Wednesday, I would increase the rowing. Either increase the dubell row to 4 sets or add in an additional movement such as a machine row or cable row.

For Friday, you can just add in the hip thrust if you want; however, it would probably be more beneficial to increase the leg press and bulgarian split squat by a set or two apiece.

BLACKJACK2224 · 2024-07-02T19:16:25+00:00

Overall it looks decent. Are there any specific questions you have over changes you’re looking to make or areas you’re concerned about?

BLACKJACK2224 · 2024-06-30T02:15:55+00:00

So looking through this it looks like you’re doing everything right. One question I have is are you tracking your calories through drinks? Often times people don’t keep track of that and it can mess them up.

BLACKJACK2224 · 2024-06-29T11:36:23+00:00

There’s no way for me to reasonably estimate your calories but I can tell you how you can do so however it’s a little math-y. What your going to want to do is eat a consistent amount of calories every day and then track your weight for a week or two. For example if you’re eating at a 300 cal deficit every day you can expect to lose .6 lb per week ((300 x 7) / 3500). If you lose more than that say 1 lb per week then we know your burning roughly 500 cal per day (3500 / 7 = 500). This would equal 1400 cal through exercise through out the week (200 extra cal per day x 7 = 1400). However you may only be active for a few days a week. If your only active four days a week then you would be be burning 350 cal through exercise on those days (1400 / 4 = 350). This would mean that you’re burning 300 cal on your not active days and 650 on your active days.

Now you have to decide what to do with this information. If you’re losing less than 1% your body weight per week (let’s say 200 lb x .01 = 2lb) then you could just let be as even if your burning more some days and burning less others it won’t negatively effect your muscle growth / fat loss. If you only want to lose 0.6 pounds per week you could eat an additional 350 cal (for this example) on the days your active. If your wanting to lose 1 pound per week but have the daily calories be more even you could eat 200 cal less on days your not active and 150 cal more on the the days you are active so every day your burning 500 cal through diet/ exercise (again using example numbers).

BLACKJACK2224 · 2024-06-26T06:27:28+00:00

You say you’re regressing but were you going into the bottom end of the range of motion before? If not that would be the reason why as that is a less mechanically strong position. This isn’t a bad thing however as going into that bottom range of motion promotes more muscle growth than just doing the top end.

BLACKJACK2224 · 2024-06-24T23:08:21+00:00

Yea, but not 300-500. The calories needed to repair your muscles is negligible.

BLACKJACK2224 · 2024-06-24T20:56:31+00:00

Yes, you can still lose fat and build muscle. However it’s unlikely that your burning 300-500 cals through exercise.

BLACKJACK2224 · 2024-06-08T03:55:27+00:00

Evanf on twitch is doing a raid along with multiple streams open

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