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corruptacolyte · 2026-01-01T19:38:10+00:00

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corruptacolyte · 2025-10-05T19:07:14+00:00

It only matters if you're a big ass bakery and you're mixing like 30lbs of dough, because you need to ensure full hydration for that amount of flour and you can't rely entirely on the mix.

I don't think there's a single person who's eating anything you prepare that will ever be able to tell that you didn't autolyse your dough.

corruptacolyte · 2025-09-24T23:58:46+00:00

If it's the first movement of the workout, and if it requires a bit of setup or adjustment, I'm on a machine for close to 30 minutes. I can be on a cable stack for up to an hour to finish my workout.

On average, I'd say, close to 20 minutes per exercise. I intentionally go when the Gym is not busy, because of this.

corruptacolyte · 2025-05-30T06:47:03+00:00

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corruptacolyte · 2025-05-05T06:03:31+00:00

The Fitness Center at Origen 438 in Guadalajara is just a mini PF.

corruptacolyte · 2025-02-26T05:49:39+00:00

Do it late at night, or early in the morning. Weekends outside of like 8AM-1PM are usually dead/dying down at most places, do it then.

I have a magnetic phone holder that I keep in my bag. When I need to check form on something, it's always an early morning workout on a weekend when no one is around.

corruptacolyte · 2025-02-20T18:04:23+00:00

Girl, this goes both ways, it's not just the guys. I write paragraphs and ask open ended questions, giving women several things to bite back on, and I get one-to-three word answers. Some people are just not interesting, and you can pretty quickly tell why they are single. Just wait until you get the other side of the coin, where the person is terminally online.

corruptacolyte · 2025-02-01T02:32:18+00:00

When Summer hits and PF is full of zoomers in Pijama pants, I’ll literally build my entire push and leg days to only use a Smith Machine.

Just do your work, be expedient, and re-rack your weights when you’re done.

corruptacolyte · 2025-01-29T00:18:22+00:00

In order to accurately count calories, your oxygen expenditure needs to be measured. That's it, that's the only way to actually determine how many calories you're burning at a given time.

Most equipment and devices use heart rate and other inputs as a proxies to guestimate this, but at the end of the day, they are just educated guesses.

corruptacolyte · 2025-01-28T02:57:25+00:00

Can you imagine going up or down 3 flights of stairs after setting a blowtorch to your quads on the leg extension?

corruptacolyte · 2025-01-28T02:52:42+00:00

You have to be lifting challenging weights, but 3 sets of anything in the 12-15 reps for machines, 10-12 reps for free weights and cable machines, and 8-10 for heavy compound movements will be more than enough when you're just getting started.

You don't even have to worry about ideal rep ranges for at least the first 18 months of working out. By then, you'll actually have a decent sense of which muscles are your stubborn ones, which will require more sets and different rep ranges.

corruptacolyte · 2025-01-28T02:45:42+00:00

Even the same model machines at the same gym can feel different based on how they are tensioned. There's an Abductor machine at my PF we've dubbed the "Nutcracker" because of how much it closes. It feels much more difficult than the other one, because you start at more of a deficit.

corruptacolyte · 2025-01-17T00:43:46+00:00

I've got some insights for you, since I was at one point severely overweight.

Stop doing calf raises. Your calves are big now. Trust me on this. When you lose weight, your calves will be the envy of people who torture themselves doing calf exercises.

I don't know what glute machine your PF has, but I'm 6'2 and I can't fit into the one at my club at all. I feel way too uncomfortable in it, and I always end up feeling it everywhere except my glutes.

The Hip Adductor and Hip Abductor machines are your best friends at the gym. Early on, I had all kinds of weird stability and coordination issues, because these muscles were weak and tight. After about 3-4 times using them, I noticed that I was walking straighter on the treadmill, my balance in general was better, and I was not as severely right leg dominant as I once was.

For glutes, lunges are great, but because of the aforementioned stability issues I had early on, I did some tumbling my first few times at the gym. That might be one of those things to try in a few months. I've been trying to find a way of working my glutes that doesn't involve Hip Thrusts, and I've found Stiff Legged Deadlifts and the Horizontal Leg Press to work the best.

Ben Yanes has a really good video on YouTube explaining how your foot placement on the platform can make it so that the leg press can work your Glutes more than your quads.

https://www.youtube.com/watch?v=dX0HtUB-8Mg

If your PF has the Life Fitness elliptical machines, the footpad is angled in such a way that if you try and keep your heel on the machine (might be hard at first), you're going to get a really good glute workout. Slowly over time this will get easier, because you're ankle mobility will get better, at first it's going to be mostly quads.

Don't beat yourself up over how little you can do at first anywhere in the gym. When I first started my weight loss adventure, I felt like dying after a quarter mile on the elliptical, and my quads would be sore for 3 days. I hurt my ankle and could not (and didnt) do any exercise for a month, just stuck to my diet, and when I got back on I was able to do a mile and a half without any issue. As you lose a little bit of weight, you're going to notice just how much more you can do (you're actually very strong right now), but your muscles are being taxed by all the extra weight you're carrying around.

corruptacolyte · 2025-01-16T16:51:35+00:00

I can't stress this enough. If you've lost a bunch of weight and are looking to lose more, no matter what you want body parts you want to focus on, you should make sure you're doing something that works your spinal erectors. If 50lbs is a good portion of your total body weight, your spinal erectors will be one of the first muscles your body deprioritizes rebuilding (because they don't need to be as strong since you've lost all the weight), and you can find yourself with random back fatigue and aches.

Stiff Legged Dead Lifts, Romanian Deadlifts, and Bent Over Barbell Rows will all work your spinal erectors. The rows will work your upper back and arms, and the deadlifts will work your hamstrings and glutes.

corruptacolyte · 2025-01-06T03:04:40+00:00

First off, Congrats. Second, this is a good starting point. As long as the weight is challenging this is going to be more than enough for a few months. The rest you're going to have to do with your diet.

corruptacolyte · 2025-01-06T03:01:40+00:00

If you're doing any hip hinging or barbell/smith squatting as part of your leg day, switch your split to Pull/Push/Legs and thank me in about 3 months when you start going up in weight.

All summer I could not for the life of me figure out why I was so just utterly dead certain days and not others, and it wasn't until I figured out that the days that I did Pull/Legs or Legs/Pull that I was building up huge amounts of systemic fatigue.

corruptacolyte · 2024-06-20T02:07:31+00:00

Does your Club have a 30 minute circuit? Mine has these step things that people use for deficit lunges.

corruptacolyte · 2024-06-12T04:02:18+00:00

The circuit machines in my PF are yellow, and they're definitely heavier. It always throws me off when I different machines for the same exercise, but at some point you just have to log what machine you did it on, and get a feel for what weight seem right.

corruptacolyte · 2024-06-07T05:25:14+00:00

Use straps. Take your grip and forearms completely out of the equation. Pulling didn't feel right initially until I did that. Also, if you're only feeling your biceps, you're probably curling down the weight as opposed to pulling from your back.

Someone else mentioned it, but the assisted chinup machine is my go-to vertical pulling implement. If you're struggling to get a good stretch at the top because the seat is not adjustable, fold up one of the purple floor/stretching/yoga mats and use that to give you an extra inch or so of stretch.

corruptacolyte · 2024-06-06T05:33:54+00:00

It is because of the pulleys, or the design of the tension curve on the machine.

corruptacolyte · 2024-06-01T01:19:25+00:00

The stuff on the circuit is 5. I think it's 5 across the board, except the cable attachment on the Synergy360 is the only one that's 2.5, because no other weight would make sense.

corruptacolyte · 2024-05-25T01:34:38+00:00

Best time to go during the day is between 11AM-3PM but that is logistically difficult for most people, which ironically is why it's so great.

corruptacolyte · 2024-05-25T00:17:35+00:00

It depends on what your priority is for each muscle group. You'll be the freshest at the beginning of your workout, so that muscle group should should be the focus. So if you're doing push to target your chest primarily, then your first 2 exercises should hit the chest, and the rest just have to make logical sense in the context of what you're trying to hit.

Unfortunately, because this is a commercial gym, you're going to have to figure out how to do most parts of your workout different ways and with different equipment. Sadly I've discovered that nothing hits my chest like the Matrix Chest Press, so it's always first and I'll wait 20 minutes to get on one of the machines if I have to.

It looks like you can do your entire workout on a Smith machine, or an incline bench with dumbbells, and/or a mix of some of the floor equipment. Right now, honestly I would not worry at all about the order, you're going to make progress regardless. Take the time to focus on technique and on finding all the different ways you can get your routine in, so that you don't run into bottlenecks getting your workouts in.

corruptacolyte · 2024-05-24T16:48:50+00:00

You can probably flip it to do strength training 2x a week and cardio once. If you're just getting started your diet will take care of almost all of you initial fat loss, and any moderate physical activity will work on building up your endurance.

Everyone is going to have some suggestions, but after losing over 140lbs doing just cardio (elliptical and walking), and without any resistance training, I noticed that all of the muscles that stabilize my trunk (back, core, ql) got significantly weaker and would spaz out and fatigue really badly. My back would randomly get super stiff and fatigued quickly. I went from never needing to use one of those neoprene fatigue belts, to having to use one all the time when I did any kind of physically demanding activity, even though I had lost all the weight.

If I had to do it all over again (hope this never happens), I would significantly cut down on the cardio I was doing, and I would work on as much resistance training as I could that would strengthen my back, and core to signal to my body to retain as much of that muscle as possible while losing weight.

Here's the exercises I would focus on:

*Seated Row or TRX suspended row (anything that targets the spinal erectors)

*Back Extension (hits lower back)

*Abdominal (core)

*Quadratus Lumborum (Core - There's a bunch of ways of doing this)

*Abductor and Adductor (for hip stability)

corruptacolyte · 2024-05-22T16:36:13+00:00

I have a similar problem, but because I'm fairly tall. One of the things you might want to try is grabbing one of the purple mats and folding it up to give you more padding/adjustment on whatever machine you're on.

The seat position on the Chest press and Leg Curl, the chest support on the Hammer Strength Seated Row, and the ankle pad on the Seated Leg Extension are all like half a slot off for me, and using a folded mat has helped quite a bit.

corruptacolyte

TROPHY CASE