Husband and father of 2. Personal trainer.
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2026-08-24T20:43:08Z Event JSON
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Last Notes npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Processed foods are engineered to be extremely palatable while being completely unsatiating and offering very little in nutritional value. They're made to get you hooked and to turn you into a lifelong consumer. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Someone needs to fix the weather machine. Went from 70 and raining to 30 and snowing in the span of a few hours. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Should do this to all of those hawks npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Shout out to @nprofile…uy9j and @nprofile…askd for their hard work in keeping us updated on all this bullshit. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Love it when our tax dollars are used for the benefit of foreign interest and religious zealots. Real America first shit. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Hell yeah npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Death to the victim mentality npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Taking the time to honestly figure out daily activity level is also important for determining daily caloric output. Lot of people are more sedentary than they think they are. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Guess I'm lucky that nostr is where I get my bitcoin discourse. Bitcoin Twitter sounds like a shithole. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Finished designing a 12 week powerbuilding program. Link is here: https://www.dropbox.com/scl/fi/0jlb6g4563y7n6jab72sk/12-Week-Powerbuilding-Program-and-Tracker.ods?rlkey=ojxtyj3mg82xkuyopyl749idy&st=ajbgtdi2&dl=0 npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Very true! Our discipline and resiliency start with how we work on and care for ourselves. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Did some light pressing training while the tendons in my elbows recover more. Did some flat benching up to only 185 before I had to back off for comfort. After that I moved on to doing some seated overhead pin presses using a Swiss bar. The combination of a neutral grip, shallower elbow depth, and some extra stability from being seated was helpful. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong The more you know npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong https://image.nostr.build/77ffe001c799f7c1431bc4a8e12c02425ba1e1607d1e335a54439e01ffb0d95e.png npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Only had time for back squats today after my shift. Got up to 365 for a single and ended with a triple at 335. I did attempt 405, but it was not meant to be today; however, I'll try to see if I can use that recording for a how to bail on a squat example video (silver linings, right?). npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 🤣 npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong How well do hyrox and crossfit compliment each other in your experience? npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong It'll be a strongman competition. That's the kind of training I like to do. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I've begun my last 6-8 weeks of a strength focused training plan before I begin to dial in on the event training for my upcoming competition. Starting this week with an upper body day. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Maybe it's due to the weekend, but I've been a little disappointed in this year's lack of resolutioners coming to the gym in my area. Need to see some new faces to motivate them and increase the chance that they'll make a long term commitment to a better, healthier life. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Well, shit npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Exciting news! I've registered for my first strongman comp in about 2 years. Competition will be in May so I got a 4 and a half months for prep. I'm fucking pumped! npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Got some good pulls in today. Worked up to 475 lbs, so I'm right where I want to be to start the year. Backed off to 415 for 4 and finished with paused deadlifts at 385 for 4. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong The gym I work at was closed today, so I got a day pass at a 24/7 place I've been wanting to check out. Nice place. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Once more around the sun we go again. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Last upper body day of 2025. Finally got my bench back up to 205 lbs. It's been a while for that. Followed that up with seated barbell shoulder presses and ended with some T bar rows. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Today was the last deadlift session of the year. And it was a good one. Worked up to 465 for a single. Was a little more challenging compared to last week, but it still went up. Backed off to 405 for, surprisingly, 4 reps. Backed off again to 375 for 2 sets of 4 paused reps. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Trained legs yesterday. Did not feel strong. Worked up to 335 on squats. Failed my top set of 365. RDLs and leg press went alright though. Did some drop sets with the leg press switching from bilateral to just my left leg. Noticed that it's a little underdeveloped compared to my right. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong That's a fair point. Depending on how well he's doing, we can go to 95% of max as singles in week 3 and then week 4 would be singles around 97-98%. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Longer note. Got a draft of the peaking program I'm designing fleshed out. But I'm open to suggestions and critiques to make it as well planned as possible. So I'll be posting it in case anyone wants to take a look at it. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Bit late posting this. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong It's nice to feel stronger again. I dropped about 23 lbs from September to the end of October and it was a big adjustment before the muscle memory really started to kick in npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Great deadlifting session today. Tried out a new preworkout and it's a heavy hitter. Finally pulled 440 for the first since my diabetes diagnosis. Jumped to 455 after that, and my top set for the day was at 465 https://blossom.primal.net/e2bb7e31e605823e7bde2f3a3a09069b8e4a0dc306339da89660f0ae9ae97247.mp4 https://blossom.primal.net/99c69276114c969e06e617c7843e83b0cefe1d73ce1e85a68ee67fe11f7610b8.jpg . npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong One of my big gym homies is giving me the chance to design a squat and bench peaking program for him to start the new year with. Lot of trust from him. Very exciting. Looking forward to the challenge. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Was able to squeeze in an upper body workout. Low volume with my OHP since my elbow's bothering me some. Also used the Swiss bar for more of a neutral grip. Worked up to a couple of singles at 135. Did some t bar rows with the v grip. Finished up with tricep pushdowns and some cable hammer curls. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I'm glad you got a system worked out for preventative care npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I know exactly what you mean. Those cracked discs were the Air Force's parting gift to me lol npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Improving hip mobility and strengthening both the core and posterior chain has been beneficial with my pain in my lower back from herniated discs. Anecdotal of course, but having a rough idea where muscular pains originate from in the kinetic chain is always helpful. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Squats went well today. Worked up to 375 for a single followed back a back off triple at 325. Did RDLs after that. Started at 225 and finished with 275. Ended the session with some leg extensions. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Actually had some time today for a decent upper body workout. Focused a bit more on what I would consider more accessory exercises. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Awesome day working at the gym today. Good amount of people pushing themselves and each other. Feels good helping build that culture of strength in the local community. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong The app I currently use counts warm up sets. Its closer to 7. And it's all I did today too npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Had a great deadlifting session. Still a bit congested, but that didn't matter today. Got up to 425lbs for a single and worked back down to 390 conventional. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong That's still great depth npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Felt well enough today to lift a little bit. Couple compound movements to get the most out of it. https://blossom.primal.net/d248c9c8d76b52a69b6e7433839dc16fe09118f19aa6f65c0c59d539bc8ecf9b.mp4 https://blossom.primal.net/a7c90a3368478858e35d9afcc6666a6d5f92ba18a27ca83f424d6a4877f8541d.jpg npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong This peppermint tea has been my mvp for the day while getting through this cold. Add a bit of honey, and it's perfect. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Fun deadlift session today. After warmups, I did sets of 405 lbsx1, 415x1, 425x1, with a backoff set of 380x4. Attempted 440, but I wasn't quite back up to that weight this week. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Understood. I'll be on the lookout for the Android release npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Is it only available on iOS for now? npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I'll have to check it out npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong It is. That's a good eye you got there. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Had a nice upper body day. Everything felt pretty good. There's some elbow pain from squatting earlier this week, but some shoulder mobility work will alleviate that. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Good squat day yesterday. Recorded my last set, a triple at 315 lbs. Depth was tolerable, but that'll improve as I progress in weight. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Not a lot of time for my workout this morning. The fiat mines called me in early today. Upped the reps and decreased the load to create some intensity for such a short session. Went with 2 compound exercises so that most of the upper body was still worked. https://blossom.primal.net/02817d2b029ea7d30001d6826dd6bdc8db02893d5a7b335fd9812ebdac8419e5.jpg npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Thank you! Starting over after a break is always humbling npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Nice, little deadlift session today. Good use of all those Thanksgiving carbs calories. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Sorry to hear that. Hope it recovers well enough before your comp npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I haven't recorded any lifts in a while. When I was, I mainly put them on Instagram. Time to stop being camera shy. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Those squats are looking good. What are aiming to hit for your other lifts? npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Lift heavy, be kind, stack sats npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I really missed the feeling of sore muscles. It's like a little proof of work reminder everytime you move something. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Crying antisemitism everytime an Ireasli's feeling are hurt really dilutes the term and let's actual antisemitism slip by unnoticed. They want us to become desensitized to it. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Haven't been lifting like I used to since the beginning of September. Lots of changes have happened for health reasons (diabetes). Made some dietary adjustments (mainly a big carb cut) and altered my approach to exercise (a lot more aerobic work with body weight exercises). npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Tonight has been a wonderful time unplugged and making memories with my kids. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Who needs a constitution anyway, right? "National security" is the only excuse these warmongering fucks need. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Christian Zionists are almost as good at working the Isreali shaft as our government is. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Had a great walk npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong It's better to be just wise enough, but not too wise. There's a reason ignorance is bliss. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong 🤣 🤣True American classics npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Looks like Latin America is back on the menu boys npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Finally saw my first Han Solo outfit for the year today. Guess fall's really here. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Gotta be careful. Someone could've slipped some spam into the scramble. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Congrats! Fatherhood is always a worthy adventure. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong The past few days have reminded me that it's not timing but time in that matters. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong One of my favorite things to tell my clients early on is that training is the fun/easy part for us. Fixing our sleeping patterns, improving our sleep hygiene, and making needed dietary changes are the truly difficult parts. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I'm somewhat familiar with how a lack of movement can affect bone density and the lack of sunlight makes sense. Are there any studies or meta analyses of the others that you've found? npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Being on nostr has set me on a better privacy rabbit hole. It's been fun to learn about. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong The victim mentality is easier to live with instead of having accountability for ourselves npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Hell yeah npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Starting to notice that slight chill in the air in the evening. My favorite time of the year is almost fully here. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong That is honestly a great idea. Need to see if my family would be interested in trying that out. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Hey, it's Bethesda npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Not having Twitter on my phone is really helping me with doom scrolling out of boredom. I feel like I can focus on tasks better and be more present. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Took step one in detwitterfying. Finally took that shit off my phone. Some habits to be broken for sure, but that's just a few days. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong True. I can definitely see that npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong That's fucked up. There's a deep failing in the family, culture, society, somewhere where going into that kind of work is seen as having a better upside for young women then other options they see in front of them. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong You'll never progress without action npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Always good to have fallback options with your comms npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Cherish the time you get to have with your loved ones. Build your name to last. Death comes on its time. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Made it to 10 years of marriage. Only the birth of my children are more important days in my life. Don't regret a single day of it. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Got to take apart my son's laptop to look at its fans. They just needed a cleaning, but it's nice messing around with hardware. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong No matter how hard we try to be our authentic selves, we always portray some idealized image of who we are. But knowing that allows us to get closer to finding out who we really are. npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Opened a bottle of a mead I made to celebrate this Memorial Day. Poured a little over a half of it for some guys that gave it all for them damned fiat "gods." npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong I know what you mean. A good lift or run puts my mind in the right place npub13gwqn4typplrvvgw9v23f7f5tv3gwfd2xq7xj2jrncyfdsddr55qqfhupe AntStrong Hell yeah. 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