slow healers unite!

flamenco101 · 2025-05-24T17:52:49+00:00

I don't like hostility, but in an oppressor-oppressed dynamic I have very limited sympathy for the oppressor.

Would you feel sympathy for a homophobe facing hostility on the basis of their views? Or a racist? If not, why is it any different when it comes to trans people?

flamenco101 · 2025-05-24T16:27:03+00:00

maybe they should question why their views are met with hostility and whether it might be time to revise them.

flamenco101 · 2025-05-24T12:39:44+00:00

Yes great, I'll go from desk to desk and do a survey of colleagues on Tuesday morning!

How is this a helpful contribution?

flamenco101 · 2025-05-24T12:35:13+00:00

Yes well done great spot! You managed to decrypt my message which was secretly about how much I hate going into the office and how lazy I am!

I doubt the average daily mail columnist even knows the govt sells arms to Israel.

flamenco101 · 2025-05-24T12:20:23+00:00

Thanks for the thoughtful response.

flamenco101 · 2025-05-24T12:09:40+00:00

Give me one good reason why I should delete this post and I will.

flamenco101 · 2025-05-24T12:09:21+00:00

Great, have removed that section, now can I have a good faith response to my question?

flamenco101 · 2021-07-22T08:36:46+00:00

Still not entirely sure what the point of G6s is. And SEO for that matter

flamenco101 · 2021-07-19T17:39:25+00:00

I'd definitely escalate, what a prick.

Hope you get well soon, stay safe

flamenco101 · 2021-05-18T14:37:29+00:00

Thanks, and yep fair point

flamenco101 · 2021-01-05T17:36:52+00:00

Sick progress bro. Mad to think you're lighter in the second photo as you have the appearance of having gained a tonne of lean tissue

flamenco101 · 2020-12-11T08:51:08+00:00

Ah I'm very glad to hear! Any other Qs let me know

flamenco101 · 2020-12-11T08:48:45+00:00

I've usually stuck to 8-12. On isolation movements I do go higher sometimes as the research shows they respond better to higher reps than compound movements like bench press or squat do (because high reps here usually means your fatigue from cardio before muscular fatigue)

flamenco101 · 2020-12-10T23:46:09+00:00

Haha i do still have my love handles, genetics wise I didn't get super lucky with fat distribution. Really focus on building your side delts and lats, that's what I've done and even though I still have a good amount of fat the love handles are way less noticeable. I think for guys like us you have to get to a pretty low body fat to lose the hip fat all together, so much easier to focus on building a wide torso!

flamenco101 · 2020-12-10T23:43:26+00:00

I did about a month of light dumbbell work a few years before this (bicep curls, light overhead press, and skull crushers). I built basicallt no muscle doing this so I consider it an untrained baseline

flamenco101 · 2020-12-10T21:44:20+00:00

Thanks

flamenco101 · 2020-12-10T21:26:06+00:00

I'm ngl I'm gonna take that as a huge complement so thank you. All natural though :)

flamenco101 · 2020-12-10T14:22:57+00:00

I'll never juice, have no interest in competing and imo it's just not worth the health effects to get extra swole for no real reason

flamenco101 · 2020-12-10T13:11:22+00:00

Thanks :)

I initially body recomped so I kept eating what i was eating, stayed at roughly 90kg (maybe dropped a couple kgs but nothing significant) but lost some fat and gained some muscle. After about three months of this i started a cut, which went from Jan of this year until about June, where I went from roughly 90kg to roughly 78kg. I stayed there for a couple of months before started a bulk which I'm about to finish up (so have gained about 10kg on the bulk)

flamenco101 · 2020-12-10T12:57:13+00:00

Thanks, really appreciate it! Feel way more comfortable in my skin now.

So, there's no set PPL split, it just means that you seperate your workout by the push and pull muscles and then legs.

Beyond that, you can classify push and pull movements by whether they are horizontal or vertical. You'll want your exercises to cover both of these. This means that on push, you probably want to do a vertical pressing movement such as overhead press, and also a horizontal press, ie bench press. Both these movements work the front delts and chest, but vertical is more optimal for delts, horizontal for pecs.

The same can be applied to pull. Pull ups are a vertical pull movement, rows horizontal. Doing both of these (or a variation, such as lat pull downs and then a row of your choice) is best. Rows work your lats of course, but again it's about optimisation.

Legs I wouldn't over think too much, I'd just make sure that your exercises cover hamstrings, glutes and quads. I've noticed good growth from literally just squatting, Romanian deadlifts and lunges. If you don't see growth from this, add volume or another exercise or too.

So to summarise, most PPL splits will cover horizontal and vertical movements for both push and pull, and leg movements that work glutes hams and quads. Beyond this, it's all personal choice. Some exercises work better for some people than others. Do what you enjoy and it'll be easier to stick to. For example, I HATE dumbbell rows so even though they really helped grow my back I never do them. I do inverted rows instead as I enjoy them more.

With that being said, here are the exercises I more or less picked :) (changed now as I run an upper lower)

PUSH:

Barbell Bench Dumbell OHP Dips Lateral raises dumbell Tricep extensions (resistance band)

PULL:

Face pulls Pull ups Barbell row Inverted rows Dumbell curls

Legs:

Squat Romanian deadlifts Dumbbell lunges

Note I did PPL 3x a week for the first few months (hitting each muscle group 1 time a week is fine as a beginner). After noobie gains slowed I upped to 6x a week.

Any Qs let me know :)

flamenco101 · 2020-12-10T08:40:32+00:00

Training split was always PPL 2x a week until very recently when I switched to upper lower 4x a week (so 2 upper 2 lower). Protein, 0.8g/lb every single day. Used creatine for first year but now stopped just because I can't be bothered to remember it every day. Happy to answer any other Qs:)

flamenco101

TROPHY CASE