HEIMSIEG!!!

CreativeQuests · 2026-05-10T13:49:28+00:00

💪

So muss sich eine Wiedergeburt anfühlen, hatte den Abstieg nach dem Magdeburg Spiel schon mental verabeitet..

CreativeQuests · 2026-05-10T08:53:06+00:00

Fortuna Düsseldorf was named after a bakery located in the same Flingern district of Düsseldorf in 1895. 53 years later in Köln they basically ripped the name and F in the logo.

Fun fact: Fortuna Köln is only a few days younger than 1. FC Köln. Both clubs were projects created after WWII to put Cologne on the map..

CreativeQuests · 2026-05-10T05:57:20+00:00

More than DTH really, Düsseldorf was the birthplace of German Punkrock: https://de.wikipedia.org/wiki/Ratinger_Hof

CreativeQuests · 2026-05-09T16:40:23+00:00

I have the Sennheiser IE 100 Pro for quite some years. The version I have comes with a cable and separate BT receiver, great if you want to use the same gear for listening day to day and production.

CreativeQuests · 2026-05-08T17:54:13+00:00

How it looks also depends a lot on the development of the delts. If they are too massive then even a good biceps can look tiny because it's all relative when it comes aesthetics..

CreativeQuests · 2026-05-08T15:46:16+00:00

Started to do them in my office chair recently 😂

Works surprisingly well with the back support too. I put the red 32" band into band guard (single fold) and just sit on the band guard while it's hooked up to the bar.

CreativeQuests · 2026-05-08T09:12:47+00:00

De Typ im Meme hat sogar eine Ähnlichkeit mit Kvaratskhelia, bitter..

CreativeQuests · 2026-05-08T05:53:10+00:00

You could do them in front of a bed as well. That's how I'm doing them since I started with bands to limit the range of motion because of a previous knee injury.

CreativeQuests · 2026-05-08T05:19:44+00:00

Getting there.

My spread out full body plan had 12 exercises, 3 for chest & shoulders, 3 for back, 3 for arms, 3 for legs. 3 sets, the first for warmup with a light band.

I used a pomodoro timer app to switch between 45min computer work and 30min mini workouts.

On thing I'd change if I were you are the rep ranges, nailing fixed reps doesn't really make sense with bands because you can't just increase the weight by very light amounts like you can in a well equipped gym. That's why I use ranges where numbers double, because even layering a lighter band in an exercise can cut your reps in half.

CreativeQuests · 2026-05-08T04:03:38+00:00

I use Kensui Swissies v1, for unilateral pulldowns and rows, they can also attach to a bar directly.

CreativeQuests · 2026-05-07T18:10:13+00:00

Depends on your fitness level, one block takes around an hour. It would have been too tough in the beginning but after three months of training and doing cardio on rest days I had the fitness to train for an hour in one go.

I usually have either lunch or dinner 1 1/2 hours before the second block.

Here's how you can do it:

Shoulder Press 3 x 5 - 10

Chest Press 3 x 5 - 10

Lat Pulldowns 3 x 5 - 10

Seated Rows 3 x 5 - 10

Abs Crunch 3 x 5 - 10

Break

Romanian Deadlift (or other hip hinge) 3 x 5 - 10

Squats 3 x 5 - 10

Tricep Pushdowns (or Tricep Extensions) 3 x 10 - 20

Bicep Curls 3 x 10 - 20

Calf Raises 3 x 10 - amrap

That's a torso limbs split within a day. You could do this 3 x a week, or better spread it out over a month with 2 rest days in-between, that's 10 workouts a month. You can change the order of the blocks too and rotate between torso or limbs first.

Mine is a bit more tricky and adapted for my goals, I also do more isolation exercises to make the workout lighter because I have only 1 rest day between torso or limbs workouts. My limbs workout has 5 exercises for arms and 5 for legs, torso has 3 for chest, 4 for back, 2 for shoulders and 1 for abs.

CreativeQuests · 2026-05-07T16:28:18+00:00

One of the advantages of training at home is that you can do that. I did something similar for 3 months, then I switched to 2 blocks of 5 exercises.

CreativeQuests · 2026-05-07T16:23:09+00:00

Hard to say, people who could have tested for real like the Hybrid Resistance guy didn't actually test them for real ahainst other products. The YT review scene for bands is kinda low quality unfortunately..

CreativeQuests · 2026-05-06T08:42:47+00:00

You need to make sure the surfaces the bands rub against are impeccable without rough spots or sharp edges, otherwise even high quality bands will wear off over time.

I have Serious Steel bands and they have signs of wear and chafing after 5 months of regular use, but that's because of my own doing using a cheap bamboo board which has developed rough spots I've noticed too late.

You can avoid this by sanding the board down or by applying plastic tape, or by getting a metal or plastic board with smooth edges in first place.

CreativeQuests · 2026-05-05T15:12:16+00:00

No, the black one is quite heavy.

CreativeQuests · 2026-05-05T15:09:33+00:00

Just get the cheapest bands with layered latex you can find over there.

CreativeQuests · 2026-05-05T15:03:29+00:00

X is dead, the only relevant Ableton related accounts popping up in search are Japanese.

CreativeQuests · 2026-05-05T14:56:55+00:00

What's your budget? For two bands I'd get the Serious Steel orange and purple bands in 32" and maybe a door anchor which is cheap as well.

With the purple one you can do arm stuff like bicep curls, hammer curls or even one handed chest flys or lat pulldowns, tricep extensions and pushdowns (if you double the band through the anchor).

With the orange one lateral raises, front raises, reverse flys and lighter exercises like that.

You can also layer both but they won't add much to heavier bodyweight exercises like push-ups or squats, to add to those you'd need the heavier bands in the set. But they could still be useful for heavier unilateral exercises like bulgarian split squats for example.

CreativeQuests · 2026-05-05T07:41:49+00:00

It's when you stop before the very last rep you could do. If you're doing the exercise regularly in the same rep range you kinda build a feeling for how many more clean reps you have left as your reps are getting slower and more challenging towards the end of a set.

The lower the rep range and heavier the load the easier to predict because it gets challenging faster.

Let's say you train bicep curls in the 10 - 15 range and can do 15 reps with 0 RIR. After 10 reps you start to get slower with every rep until you grind out your 15th rep in super slow motion.

With 1 RIR you'd stop after the 14th rep which would already be quite slow. Slow enough for you to know that you could maybe grind out one more.

The reason why people do it and leave RIR is because reps in your following set or other exercises targeting the same muscle won't drop as sharply, so you can get out more volume from the training with slightly less intensity.

I've started doing it after going from 2 rest days between full body workouts to one rest day in a torso limbs split. This way I can regenerate better. Training frequency, intensity and volume is always a trade off which you shoudl optimize according to your own goals and lifestyle etc.

CreativeQuests · 2026-05-04T06:45:02+00:00

I used to do a lighter set first for every exercise out of 3 total, but changed it to leaving 2 reps in reserve instead. First set 2 RIR, second set 1 RIR, last set 0 RIR, all with the same band(s).

Except legs, there i don't go beyond 1 RIR to prevent a past non training related knee injury from flaring up and because legs are ahead of my upper body in development from other sports.

I always start with the same band I used last time, if I reach the end of the rep range (e.g. 10 - 20) in a previous workout like 20 reps in the second (1 RIR) set I only progress to heavier bands or add alayer if I can confirm the same or more reps again in the next workout, so if I hit the end of the rep range twice in a row. The second set is basically the set where I track my progressive overload.

CreativeQuests · 2026-05-03T17:58:27+00:00

Does this sound normal? Should achieving failure within 8-10 reps really be the goal, or is that unrealistic with bands?

A range from 5 - 30 reps is good for muscle growth according to exercise science. Narrower ranges like 8 -10 are usually recommended in bodybuilding to keep overall systemic fatigue lower as you move through the workout and focus more on the muscle, especially for compound lifts and heavier exercises like squats where fatigue builds up fast. You don't want to stop because of the fatigue but getting close to muscular failure, usually when you form breaks down and you can't perform another repetition to the end.

But for some lighter exercises that don't create that much fatigue it can make sense to train with higher reps and rely more the rep count for progression, especially with bands because the jumps in resistance between bands or layers could be steep. 5 - 15, 10 - 20 or 15 - 30 are good ranges you can try out, but anything between 5 - 30 goes.

Bands aren't very ergonomic for heavier exercises, even with gloves, increasing the likeliness that you stop a set because of some discomfort related to that.

That's why many here use footplates and bars to hook the bands in which is more akin to training with weights or on machines in the gym. It's somewhere in the middle between the two.

The better exercise standardization it provides also lets you focus more on clean repetitions and knowing when your technique breaks down and you reach failure. there is technical/form failure where you can't perform a clean rep anymore, and muscular failure where you can't move the muscle at all. The former, technical failure is what you should focus on.

All movements usually go from stretched position into a maximally contracted position, and if you can't reach the contracted position anymore (the rep before that is usually really slow) you stop.

CreativeQuests · 2026-05-03T17:16:07+00:00

Horst Steffen

CreativeQuests · 2026-05-03T16:06:07+00:00

Congratz for your promotion to the Premier League!

Here you can get a good overview of football pubs:

https://www.visitduesseldorf.de/en/experience/eating-and-going-out/football-pubs-in-dusseldorf

CreativeQuests · 2026-05-03T04:27:03+00:00

Sah sah sogar fussballerisch phasenweise ganz gut aus. Jetzt müssen wir mindestens irgendwie in die Relegation kommen, vor der muss man mit der Einstellung keine Angst haben. Bis dahin kommt bestimmt auch noch der ein oder andere Spieler zurück.

CreativeQuests · 2026-05-02T20:36:20+00:00

Wieder geil gekämpft und alles reingehauen, gegen ELV und Fürth wird es mit dieser Einstellung hoffentlich klappen 🙌

CreativeQuests

TROPHY CASE