Posted by undopaminergic on October 2, 2020, at 6:34:28
In reply to Re: BuSpar for social anxiety?, posted by Lamdage22 on October 2, 2020, at 3:20:23
> I can tell you what I like to do (successfully). For beginners, this plan is good: 3 sets of 8-12 reps:
>
> Day 1:
> Squats
> Benchpress
> Bent over Row
>
> Day 2:
> Deadlifts
> Shoulder Press
> Pull-Ups
>
> Train 3 times a week alternating between Day 1 and Day 2. Increase the weight by 5 pounds regularly (every time you can do 3 sets of your target rep range. This is the most time efficient thing you can do. You need to get the technique straight though. Do you know how to do these exercises?
>Some of them, sort of. I sometimes do what I call legpush/press, straightening my legs and pushing a "platform" away with my feet, so it is a bit like squatting, but not the whole way. However, I can already lift the max load (150 kg) in this exercise, and over 40 reps, so I've stopped bothering with this. I walk, sometimes up to about 3 hours a day, but lately about 1--1.5 hours a day. I may consider taking up jogging/running, but I don't like to get sweaty.
I use the same machine to do "toepush", straightening my ankles as if standing on my toes. I can do at least 130 kg on this, and about 30 reps, so I guess I should increase the load.
I do benchpress, but only with 20 kg, about 20 reps. I am cautious with this exercise, because it may turn out I can't lift one more (to hang up the weight bar) and then I need assistance. I do pushups to exercise about the same muscles, and I can do about 20 reps. This is in contrast to 80+ reps in my late teens!
I do pullups, about 10 reps. Then I also do pulldowns, about 10 reps with a 65 kg load. I've been at 65 kg for a long time now, which is why I feel I have stagnated. I do "partial" pulldowns when I can't do more full ones, so I might do 10/30 reps as an example (meaning first 10 full ones and then 20 partial ones).
I also sometimes do dumbbells in a way so as the exercise the biceps. Approximately, I sit down and put my elbow on my knee or thigh and bend the arm so as to lift the weight up near my head. I can do about 20 reps per arm.
I don't know what shoulder press or bent over row is.
I train about 3 times a week. I should do the pushups more often because these do not require any machines, but I'm too lazy...
> Then you need to consume 0.85g of Protein for every pound you weigh.
>I take a few heaped table spoons of a protein powder after training. I do this also for the benefit of having raw material for neurotransmitters, especially the 3 monoamines.
> I used to be really good before my mental health crisis. Now I am back to beginner level. But I think I can go back to being good by staying consistent.
>For me, this is the first period in life when I'm training consistently.
-undopaminergic
> > > I already lift weights, but it is not enough.
> >
> > I do that too as of the recent few months. Alas, my progress has stagnated -- do you have any ideas?
> >
> > -undopaminergic
> >
>
>
poster:undopaminergic
thread:1112141
URL: http://www.dr-bob.org/babble/20200711/msgs/1112170.html