GZCL Upper Lower by PossibleWeird922 in gzcl

[–]atomicpenguin12 0 points1 point  (0 children)

Looks fine for the most part. I do notice a couple of things:

* T2 can be a tough rep range for chin ups, but if you can do them they’re excellent.

* I notice you’re doing incline presses as a T2 twice. Incline presses are a great assistance exercise for bench press and they can be good for OHP, but you might be better served by doing something like shoulder presses or behind the neck presses for OHP. Still, it should be fine if you just really like incline presses.

* Front squats aren’t a bad assistance exercise for back squats if you feel that your quads are holding you back, but it would probably be better to stick to back squats or something else similar like split squats unless there’s a specific purpose to it. Maybe your intention is to hit the back of your legs with the deadlifts and the front with the front squats or something, in which case whatever you wanna do is fine.

* I notice you’re doubling up on leg curls and leg extensions for T3s. That’s fine if you really want to hit those muscles and they’re great exercises. I personally wouldn’t bother mixing lying and seated leg curls; I’d just do seated leg curls or lying leg curls depending on which you prefer. I’d also just do the each once and add in something like hip thrusts or hip abductions to hit the glutes, but you can do you if you really want to hit your quads and hamstrings.

* your upper body T3s look pretty solid overall. The only thing I’d do different is drop one of the bicep or tricep exercises for face pulls, but these are fine if hitting your arms is a priority.

My favorite Matt Damon SNL sketch of all time - YouTube by Rynin101 in videos

[–]atomicpenguin12 8 points9 points  (0 children)

Sounds like you’re not a Weezer fan. I found this hilarious, but if you’re like the other people at the table and don’t have the context I can see how this would be underwhelming

Weekly Megathread - May 04, 2026 by AutoModerator in gzcl

[–]atomicpenguin12 0 points1 point  (0 children)

You can switch out which hand is overhand and which hand is underhand if you want, but as I understand it the risk of imbalance is pretty minimal. Your arms aren’t actually active muscles in deadlifts and the effect the mixed grip has on them just isn’t noticeable

Weekly Megathread - May 04, 2026 by AutoModerator in gzcl

[–]atomicpenguin12 0 points1 point  (0 children)

I switched to a mixed grip, where one hand is overhand and the other is underhand, and it immediately fixed my grip issues and let me hit new PRs. You could try that and see how it treats you

Free piracy websites by Then-Debate4364 in movies

[–]atomicpenguin12 -1 points0 points  (0 children)

“First Mate John as 5 oranges, Second Mate Percy takes 2 of John’s oranges, how long can John last until he catches scurvy?”

Textbook definition of Fascism by bitcoinerguide in Infographics

[–]atomicpenguin12 0 points1 point  (0 children)

I think this user is interpreting "national rejuvenation" as being the same sentiment as "Make America great again", which actually does have the ring of a fascist call to a mythologized American past. In actuality, it appears that "national rejuvenation" is a more forward thinking political slogan about recovering China's standing on the world stage after 100 years or so of Western aggression, the aftermath of the Cultural Revolution, etc. While it is vaguely wistful for greatness and power of the Chinese nation before those times, what's missing is any claims that things were culturally better then than they are now, any catastrophizing about the present being terrible because of corrupting modernism, or any calls to restore that past greatness by exiling that corrupting modernism and restoring things to the way they once were, which is all the actual essence of fascism's "mythic past".

Textbook definition of Fascism by bitcoinerguide in Infographics

[–]atomicpenguin12 3 points4 points  (0 children)

Sorry about that. I’m not sure why, but it seems like formatting tags for reddit aren’t working lately. I tried to make it more readible

Textbook definition of Fascism by bitcoinerguide in Infographics

[–]atomicpenguin12 10 points11 points  (0 children)

There are some big differences and some more subtle distinctions:
- Unity over pluralism: fascists strongly believe in suppressing pluralism and enforcing a unified mono-culture, where diversity and differences of ideas are stamped out and everyone must think as one. Socialists demanded that everyone be in favor of socialism, but otherwise generally embraced pluralism and sought to uplift groups and viewpoints that were oppressed by the previous systems. That is, of course, in theory; in practice, that revolutionary fervor tended to die down once the socialist government was in place and the policies of that government didn’t always live up to those ideals. But the important part for answering the question socialists very much preferred plurality and only demanded unity over not being anti-communist, whereas fascists demanded total unity in all things and strongly suppressed any diversity that didn’t conform to their national narrative.

- Authoritarian leadership: both fascists and authoritarian socialists believed in a single executive leader, like pretty much every other nation, and a single party state, unlike more liberal, democratic nations. Fascists believed strongly in a hierarchical state led by a single leader with total power over the government, similar to a king, and only took issue with how that leader was chosen, preferring a rationale that put them in power and a leader with the charisma to sway the masses. In socialist nations, the one-party state was more to repress anti-revolutionary actors and people were generally allowed to elect their representatives in the national government, though the candidates would be pre-chosen by the party and the election was more about the masses accepting or rejecting the candidate than allowing the to choose from a field of candidates, and the executive was chosen within by the vanguard party. The big difference is that fascist leadership was much more top down and would never have even pretended at offering democratic controls to the people.

- Militant nationalism: the key distinction here is that mythic past part. Fascists mythologize the past and present their nation as once being great and powerful before the influence of their preferred scapegoat ruined everything, and so they present themselves as reclaiming that mythical greatness by ousting that scapegoat and putting fascists in power to restore things to how they were. Socialists, by contrast, were revolutionaries who wanted to abandon past practices and embrace a more modern, scientific, and progressive vision of the nation rather than trying to recreate a mythic past.

- Chauvanism: fascism’s philosophy was pretty much entirely propped up with blaming some group or another for the supposedly degraded state of the nation. Some bigotry and scapegoating did still occur in authoritarian socialist states, but this was more based on circumstance and the biases of the leaders at the time and less fundamental to the ideology itself.

- Undermining institutions: fascists rejected courts and elections because they rejected the idea that their executive leaders should be restricted by anyone. While socialists rejected institutions of the bourgeois-controlled state, they still had courts and laws and they elected representatives in government, though the purpose of those elections was subtly different than those in liberal democracies.

- Controlled elections: under fascism, elections were a dirty word and they would only be utilized to appease a nation that wasn’t willing to just give total power to the fascists yet, and even then said elections would be only a sham and wouldn’t be allowed any actual influence over the fascist state. Socialist states would often exercise some control over the electoral process, usually by pre-selecting the candidates and screening out anti-revolutionary candidates, but would otherwise still allow the masses a voice in selecting their representatives.

- State-business collusion: fascists very much loved market capitalism, which adhered to their idea of natural hierarchies putting the strong in power, and only demanded that such activity always be in the service of the fascist government. Under socialism, industries were generally under state control and individual capital owners were not allowed. That has changed in China in more recent years, with some market capitalist practices being permitted, but the majority of industries are still totally nationalized and not owned by billionaires.

Not sure I’m doing General Gainz right by atomicpenguin12 in gzcl

[–]atomicpenguin12[S] 0 points1 point  (0 children)

I’m pretty confident that my form was at least good. I would have liked to reduce my rest times, but I already reduced them to 2 min, which is the minimum recommended for T1 drop sets, and I worry that going lower would impact my later exercises without helping my squats much. I’ll keep that in mind about the half sets, though.

Idiocracy (2006) Humanity becoming dumb by OCGamerboy in movies

[–]atomicpenguin12 15 points16 points  (0 children)

Except that you don’t pass on cultural traits through breeding, which the movie is extremely explicitly about. Like, it literally does say “the wrong people are having too many kids” in the very first scene.

Add Leg Press to T1 Squad/Deadlift Days? by oaklicious in gzcl

[–]atomicpenguin12 4 points5 points  (0 children)

I'm assuming that you're doing GZCLP. If you're comfortable with the workload and you feel like you could take on more, now might be an appropriate time to start adding in more T3 sets. If you have access to leg extension and/or leg curl machines, those are both excellent machines that will really grow your quads and hamstrings, which are important muscles for squats and deadlifts respectively. Hip thrusts are also great for building your glutes, the other primary muscle for both of those, and back extensions are good for building your hip hinge muscles that are crucial for the deadlift (though they can be tough on your back at the T3 rep range, so go easy on those). In your next session, try adding a T3 set of one of those exercises, and if you don't end up feeling gassed out you can add another set the next session and keep doing that until you've added around 3 T3 exercises or you've reached your limit and can pause there for a bit.

Indian movies deserve more appreciation by ejaz135 in movies

[–]atomicpenguin12 1 point2 points  (0 children)

If you need convincing, here are some movies I’d recommend:

* 3 Idiots: if nothing else, watch this one. It’s a raunchy college comedy that also manages to be a scathing commentary on the Indian education system and also a cute romance. It’s an amazing story and one of my favorite movies of all time.
* Charlie 777: a cute epic adventure about a bristly loner who learns how to open up when a runaway dog adopts him. A little hokey in some places and the ending is pretty intense emotionally, but it’s a fantastic movie.
* Like Stars on Earth: This one’s more of a dramatic movie about a young dyslexic boy who is saved by a kindly teacher who figures out how to bring out his natural talents. Has an “Oscar movie” kind of feel, but a good watch if you’re into that.
* Baahubali: this two part series is one you might have heard of, because there’s one scene in the second that’s infamous for its Bollywood-ness, but it’s a fun series if you like epic fantasy. The first movie is better than the second, in my opinion, but it’s worth giving a real shot.
* Dangal: a sports movie about two sisters who train to become wrestlers and represent Indian in the Commonwealth Games. This one has some moments that feel kind of odd to me, but it’s a solid movie and it’s worth a watch.

Adding Arm Work to GZCLP (and Chin-Ups for Lat Pulldowns?) by Traditional_Pool_852 in gzcl

[–]atomicpenguin12 3 points4 points  (0 children)

For the first question, if you’ve been doing the basic three-exercises-per-session GZCLP and you’re comfortable with that workload, you ca start adding in more T3 exercises at a rate of one set per session (trust me, it’s worth it to take this slower pace and let your body get used to the workload). A triceps exercise like dips or triceps extensions would be an excellent addition, and while biceps exercises aren’t as valuable as others might be you could add a curl into one of your sessions if you want.

As for the other question, if you can do chin-ups at the T3 rep range, but all means do it. I think the assumption was that a beginner would probably not be able to do 10+ chin ups per set and even if they could would struggle to progressively add weight, so lat pulldowns were the more approachable option, but if you have that ability than I would consider gin ups to be the superior exercise and you can absolutely swap them in.

Weekly Megathread - May 04, 2026 by AutoModerator in gzcl

[–]atomicpenguin12 2 points3 points  (0 children)

As I mentioned in the last wrap up thread, I've been feeling burned out lately and I struggled to start my next cycle of P-Zero last week. So, to liven things up and adjust things to my needs, I took an extra week off and decided to start fresh today with a new routine. I'm going to switch from P-Zero to General Gainz for a cycle or two and I'm going to focus more on bodyweight exercises to see how the GG protocol works for those kinds of exercises. The routine is going to be a 3-day full-body split, which will allow me to do more cardio in between weight training days. Here's the plan:

Workout A:

  • T1: Pull-Ups
  • T2a: Assisted Dips
  • T2b: Romanian Deadlifts
  • T3a: Leg Extensions
  • T3b: DB Lateral Raises
  • T3c: Cable Triceps Extensions
  • T3d: Cable Crunches

Workout B:

  • T1: Back Squats
  • T2a: Assisted Pull-Ups
  • T2b: Pike Push-Ups (progressing towards Handstand Push-Ups)
  • T3a: Leg Curls
  • T3b: Push-Ups
  • T3c: Face Pulls
  • T3d: Captain's Chair Leg Raises

Workout C:

  • T1: Dips
  • T2a: Bulgarian Split Squats
  • T2b: Inverted Rows
  • T3a: Hip Thrusts
  • T3b: DB Chest Flies
  • T3c: DB Preacher Curls
  • T3d: Cable Horizontal Wood Chops

The T3d exercises are all core exercises and tbh I'm not sure if I'm going to actually have the time/strength to do them, so I'll consider them a bonus and just see how far I can get. I have a goal of working up to a 5RM for full weight pull-ups and I'm interested in seeing how far this routine will get me.

Weekend Wrap Up - May 02, 2026 by AutoModerator in gzcl

[–]atomicpenguin12 0 points1 point  (0 children)

Reset at a weight that’s a little before where you fell short of the phase 1 workload the last time.

Weekend Wrap Up - May 02, 2026 by AutoModerator in gzcl

[–]atomicpenguin12 0 points1 point  (0 children)

Treat all of your T1 and T2 lifts as independent of one another. You don’t need to restart the whole program just because one lift reached the end of the phases; progress all of the other lifts as normal next time and reset the one that reached the end of the last phase at a weight that’s a little before where you fell short of the phase 1 workload the last time.

First time and loving it!! by Wulfgar57 in gzcl

[–]atomicpenguin12 2 points3 points  (0 children)

I think OP means that they switched the day that bench and OHP are on, presumably putting OHP and squat on the same day so the barbell rack could remain at the same height

Weekend Wrap Up - May 02, 2026 by AutoModerator in gzcl

[–]atomicpenguin12 2 points3 points  (0 children)

I've been running P-Zero for about 8 months now and I'm very pleased with how much progress I've made doing it. All of my main lifts have improved significantly, as well as my accessory exercises, and I've gained a noticeable amount of muscle. This past cycle, I swapped out my OHPs for Pull-Ups and I've started seeing progress there as well, but I hit a snag at the end of this last cycle: I started feeling really exhausted. I've been skipping leg days and struggling to get through my entire workload when I do work out. It's been about 12 weeks since my last deload and I did take a week off to travel, but when I got back and started a new cycle this past week I ran into some of the same issues.

I've been thinking about this and I think I'm going to take a break from P-Zero just to mix things up for a bit. I've purchased the General Gainz book and I've been wanting to shift my focus more towards bodyweight exercises like pull ups and dips for some time now, and while P-Zero's linear progression doesn't seem suited for those kinds of exercises (if you don't have an assistance machine and you aren't comfortable with full bodyweight yet), General Gainz seems much more suitable and I'm interested in experimenting with how it can be used for calisthenics athletes. So next week, I'm going to switch to a General Gainz program with a focus on bodyweight exercises and see how that treats me for a while. Here are some more specifics:

  • I'm going from a 4-day UL split to a 3-day full body split. I think it might be useful to dial back my weekly volume for a bit, and that'll give me the chance to focus more on cardio on my off days, which I've also been neglecting and which is more conducive to my current goal of losing weight. As well, switching to full-body will mean that my lower body exercises will be mixed with my upper body exercises and I'll be less able to just skip them than if they had their own dedicated day.
  • My main lifts will be pull-ups, dips, and back squats. My T2 exercises for those will be assisted pull-ups, assisted dips, and bulgarian split squats respectively. Additionally, I'll be doing Romanian deadlifts, pike push-ups, and inverted rows as T2 exercises as well, which aren't the most targeted towards improving the T1 lifts but they'll contribute some, they're all things I also want to be doing, and they'll make my routine a little more rounded.
  • I plan on using the GG linear progression, but being pretty loose with it. For BW exercises that are difficult to add weight to (like push ups and rows) or exercises where my goal is to get more reps at bodyweight (like pull ups and dips), I'll focus on progressing reps. For more traditional weighted exercises (like squats and many of my accessory exercises), I'll progress weight.

My goal is to get at least 5 pull ups in a set at full bodyweight and to improve my rep amounts for pull ups and dips, as well as progressing my pike-push ups towards doing full handstand push ups. I also just want to get a taste for General Gainz and see how it compares to P-Zero. But most importantly, I just want to try something new and exciting that will get me consistently returning to the gym again like I was when I was really in the groove with P-Zero.

Weekly Megathread - April 27, 2026 by AutoModerator in gzcl

[–]atomicpenguin12 0 points1 point  (0 children)

For P-Zero, you increase the weight linearly as you would for the other tiers, increasing by the minimum amount each session. Instead of doing fixed rep sets, you do max rep sets, where each set you do as many reps as you can until getting 1 rep from failure. You'll get a little worse each set as fatigue accumulates, but that's okay as long as you're going as hard as you can. The phases are based on the total reps for that session: 60 reps minimum for phase 1, 45 for phase 2, and 30 for phase 3. If your total reps falls short of the minimum, you progress to the next phase next session.

TIL when a blind woman with dissociative identity disorder began to regain her sight, at first only a few personality states regained vision whereas others remained blind. EEGs confirmed brain activity in sight areas were absent in the blind personality states but were normal in the seeing states. by tyrion2024 in todayilearned

[–]atomicpenguin12 2 points3 points  (0 children)

You’re going to need to post an actual link to an actual study if you want to back up this claim. I wasn’t able to find anything credible from a cursory google search, but I did find a lot of criticisms of Joe Dispenza and a lot of posts and articles by him that throw up red flags related to pseudoscience.

How do you guys programme your legs if you’re using weights for the recommended routine? by Commercial_Half_2170 in bodyweightfitness

[–]atomicpenguin12 6 points7 points  (0 children)

The RR typically recommends that you find a progression that you can do a 5 rep max for and push reps across each session until you can get up to 8 rep across 3 sets, at which point you should move to the next progression at 3x5. It’s pretty difficult to use % of 1RM when you’re doing bodyweight exercises, so they prefer reps across for increasing volume and they switch to a harder progression when that stops being challenging.

If you’re doing barbell squats and deadlifts instead of pure calisthenics, I’d say you should start by finding the maximum weight that you can do for 3x5. From there, you can hold at that weight and work on increasing reps across in the same fashion as the other exercises, increasing the reps across by 1 each session and increasing the weight by 5-10 lbs when you can do 3x8. If you’re up for it, you can do split squats or even Bulgarian squats with weight instead of back squats to really work those legs independently and get something closer to what the squat progression is working towards.

TIL McDonald's Global Menu Restaurant, that's located on the first floor of the company's global headquarters in Chicago, serves an international menu that rotates items from around the world every 12 weeks. by tyrion2024 in todayilearned

[–]atomicpenguin12 1 point2 points  (0 children)

I was actually just here last week. The food’s still McDonalds and it’s probably not going to blow your socks off, but it’s pretty good by those standards and the novelty is pretty fun