Tropes FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Einn Saman

29 years old
Not Specified
from Boston, MA

  • Activity

    • #FIt4RTX 2018 sidebar: rear and side delts

      5 days ago

      Tropes Einn Saman

      Hi!


      My computer is still busted but I have a video I want to share from Dr. Mike Israetel, whose lectures on hypertrophy are just amazing. This is a smaller video of his I wish I'd seen months ago, tying his exercise science principles into training specifically for rear and side delts - a major weak point in my physique. At this point I only have three weeks to implement these techniques into my program before I switch from hypertrophy to raw strength but I still mean to try them and see if they can help my finally-healed shoulders get that boulder look.


      Not sure how to link on mobile so let's try it:


      https://youtu.be/L5QixcL5uL4


      Have a great week!

    • #Fit4RTX 2018 Week Sixteen - Goals and Broken Computers

      1 week ago

      Tropes Einn Saman

      Yo!


      So my computer has finally died. I'm going to keep this one short and sweet and try really hard to avoid too many typos.


      The next few weeks are just execution, but if RTX were today I'd be more than happy with my progress. I'm down 19 pounds from day 1 and still feel and look stronger than ever.


      As for long term, once RTX is over I plan to go full powerlifting on my strength programming. My very long goals are a 315 squat, 405 deadlift and a bench that is actually good now that my shoulder is doing better. I don't know if I'll get there by next RTX or years down the line, but that's the overall goal. 


      Less than a month to go, keep it up everyone!

    • #Fit4RTX 2019 Week Fifteen - Home Stretch

      2 weeks ago

      Tropes Einn Saman

      Okay, here we go!


      So it looks like, at least while I'm in a calorie deficit, this three times a day idea isn't going to work. It's just too much energy out, and it shows. That's why I tried it during my lifting deload, though, to make sure I could even do it at all without breaking myself in half. By the end of the week my attacks were noticeably weaker which means I was just too fatigued. 


      So the new structure is similar but scaled back on the speed and endurance work a little bit. I'll be doing either my sprints or my fight work on every weekday, with some technique work on weekends but not what you'd consider a "workout." 


      One month from today I get on a plane and fly down to RTX. That means I'm in the Fit4RTX home stretch. So let's explain the way this whole thing is going to work:


      1. Continue training, one intense lift and one intense cardio per weekday with active recovery weekends

      2. Continue on the calorie deficit up until Saturday, July 28th, when I'll take my final body comp scan.

      3. Switch into calorie maintenance for the time between then and the flight (about 5 days if you include breakfast on the 1st) to let my body get used to higher calories without bloating

      4. Party


      Right now I'm 188.9 pounds, my bodyfat percentage has continued to inch downwards throughout June, but we'll see if I can really spike it down for July. Overall, I've lost in the neighborhood of 18 pounds from my starting weight (including salt weight) and about 4% bodyfat (the machine says I've lost 13.5 pounds of fat and about 5 of muscle, I'll take around 2.5 to 1 ratio). I think a hard but doable goal for me would be to bring the body fat lost to a total of 6% and my weight down to the neighborhood of 185 or lower. 


      Next week I'll talk about the future of my training and my plan for the next year moving forward between the end of this RTX and the start of the next Fit4RTX run. Long story short it involves me really wanting to convince myself I can afford the strength programming my powerlifting friends use on top of my taekwondo training, but we'll get to that next week. 


      Stay strong, everyone - it's time to really earn all those tacos we'll be eating!


      (Gus voice): I just want to remind everyone that I do have online coaching available for a discount rate of $100 (normally $150), for which you get twelve written workouts sent to you via an Excel email attachment or Google Spreadsheets that will be tailored based on your fitness goals and current abilities. This is the FINAL WEEK of the #fit4RTX discount, so if you've been on the fence now is the time to ask! Send me request or inquiries via DM or on twitter @jeroic9 or Instagram @joeliftsathing

    • #Fit4RTX 2018 Week Fourteen - Max Effort and Oh Balls I Forgot The Year

      3 weeks ago

      Tropes Einn Saman

      Yo!


      Yeah that last part isn't super important, but weeks twelve and thirteen I didn't label by year. Since I always do these it can get confusing (for me) so I like to keep them labelled. 


      Anyway, this week was MAXIMUM EFFORT WEEK of this training mesocycle (a section of a training year of about three to six weeks) which means I went all-in. As I expected, not everything went according to plan, but all of the important stuff did. So let's recap the max-effort week of a pretty typical bodybuilding split:


      Monday was my leg day. High volume, high weight. I finally am definitely able to do ten clean squats with my own body weight on my back, at least for one set. I can also now do 4 reps at 315 with a trap bar deadlift, and soon I'll have them on conventional as well, a longtime goal of mine. Followed that up with lunges, goblet squats, calf raises and planks. I then started my new program of interval sprints, but more on that later!


      Tuesday was back and biceps. Pullups then rows, barbell and dumbbell, then an Omni-Set of bicep curls, some dumbbell curls and more planks before my sprints.


      Wednesday was my rest day from lifting, so all I did was a light jog and anything I needed to do to show clients examples. 


      Thursday was chest and triceps, my bench press is finally smooth for a 5 x 5 at 135. I did need liftoff help because I twinged my trapezius by sleeping funny on a sunburn but the lift itself was smooth and pain-free. Then some incline bench, one at my goal weight of 60 pound dumbbells in each hand, then had to sub out TRX pushups for dips because of the trap twinge. Then some skullcrushers and a tricep pushdown Omni-Set. Instead of sprints I did the intensive taekwondo training session.


      Friday was shoulders, and the trap twinge really hurt me there for obvious reasons. Overhead presses, but lighter than I wanted to do, then face pulls, lateral raises, shrugs and some extra ab work before two hours of taekwondo. 


      Saturday and today were also just taekwondo, mostly technique work.


      So let's talk about short- and long-term plans. I didn't deload last time I mentioned it because I got ten hours of sleep per night that whole weekend and got my fatigue reduced enough to continue as planned. So now I'm going to do my real deload. Cut volume in half with minimal loading. I'm going to keep running and keep training martial arts. 


      For my upcoming mesocycle, my plan is to step everything up even farther! Every main training day will have three separate segments - Strength (lifting), Speed/Stamina (running) and Power (Fight work). Because of the way my bodybuilding training cycle was, I can actually modify it pretty lightly and still use it for now. My speed and stamina will be my interval sprints, and my fight work will be sparring, forms, bag work, anything directly martial arts related. My goal is to do all three of those Monday through Friday, and just martial arts work on Saturday and Sunday. 


      I'll be starting this structure immediately, even with my lifting deload, and it'll be my main training structure throughout July to lead me to RTX. If I stay on-track that will make me the strongest and most athletic I've ever been by the time RTX rolls around, and still have plenty of room to grow and improve afterwards! I have some other pretty lofty goals afterwards, so it'll set me up to start strong.


      (Gus voice): I just want to remind everyone that I do have online coaching available for a discount rate of $100 (normally $150), for which you get twelve written workouts sent to you via an Excel email attachment or Google Spreadsheets that will be tailored based on your fitness goals and current abilities. Send me request or inquiries via DM or on twitter @jeroic9 or Instagram @joeliftsathing

    • #Fit4RTX Week Thirteen - When To Not Do A Thing

      4 weeks ago

      Tropes Einn Saman

      Yo!


      So this is a bit of a continuation-slash-response to something from last week. When do you not do a particular exercise, or what exercises should you not do?


      I usually don't like this discussion. I feel like it runs the risk of becoming an all-talk-no-action trap sometimes, and generally I prefer to tell people what they should be doing - it's more active and positive. But that said there are some circumstances where some exercises shouldn't be done.


      I should say first off that different people will say different things at different times in the fitness world (and some folks are infamous for flip-flopping on what they say). So everything I say now may be outdated in a matter of months. I am also not a medical professional. Also, and most important, no one who reads this at time of writing is someone I have worked with personally. Different rules for different people. I wouldn't make the blanket statement that people should not do barbell snatches or overhead squats, but I won't do them because my impinged shoulder. So it's very important to at least try to consult with a professional for intense workout programs. Also, ALL loaded exercise carries some risk of injury. All of it. Sometimes your luck just runs out at the worst time and a light bicep curl blows out your elbow, and sometimes you can squat 800 pounds and walk away fine with no real rhyme or reason that you can see without really diving deep into the individual cases.


      So here are the ones I see a lot. There are definitely others, but if I tried to write down every exercise that the internet - or even just professionals or semi-professionals - have said not to do at some point or another I'd write down every exercise. 


      As for where I got this information, I won't be citing individual sentences wikipedia-style, but this is a combination of my own knowledge as a trainer, my continuing education since then (I can't become a CSCS or CSC but I am reading some of their testing materials) as well as various physical therapists that I know and work with. 


      Squats:


      The argument: Squats place unnecessary load on the knees. 


      The facts: If you don't squat with proper depth then the argument is actually true. It may sound counter-intuitive, but squatting down to sub-parallel depth is safer than parallel or above! Let me explain a little. Per a physical therapist I've worked with, the point of maximal tension on the patella and surrounding structure of the knee is at parallel (for new or non-lifters, when your thighs are parallel to the floor during the squat is just shortened to "parallel" in the gym). If the direction of force changes from down to up (as in, the muscle action reverses) then that maximizes the amount of tension at that point in much the same way there's more energy going down landing from a jump versus standing. However if you squat to proper depth some of that tension is lightened, making it safer to switch from the downward motion to the upward. 


      When you ACTUALLY shouldn't do it: This would be when you have a knee or major hip injury. Basically, if flexion and extension of the leg causes pain in the joint, especially under a load, then you would need to find other ways to keep your legs strong - things like glute bridges, for example. 


      Deadlift:


      Argument: Deadlifts are bad for your back


      The facts: Because the deadlift is the strongest lift for a lot of people there's a great deal of temptation to ego-lift more weight than you can actually handle. This leads to doing the exercise with improper form, causing the spine (which is supposed to stay stable) to bend under an extreme load. So the real case is that crappy deadlifts are bad for your back. Done correctly and with the right weight, deadlifts are actually fantastic for strengthening your spinal erectors. 


      When you ACTUALLY shouldn't do it: This one is contraindicated if you have a back injury, since it does require a lot of spinal stability. Fun fact, I once had a consultation who claimed he had no injuries but before we did deadlifts "remembered" that he once was thrown from a horse and broke his back in three places. In the case of a back injury, definitely find some other way to work glutes, hamstrings and erectors. Glute bridges and hamstring curls may be a friend here, again.


      Upright Rows


      Argument: Upright rows are bad for the shoulder


      The facts: This one is kind of a grey area - I honestly use it in very specific cases only. Np PT I've ever worked with has specifically contraindicated it for any client I've worked with, at least. It does leave the shoulder in a compromised position that can cause some discomfort if the grip is in the wrong place, but in terms of shoulder hypertrophy it actually works well in instances where overhead press is not possible (like high blood pressure situations). 


      When you ACTUALLY shouldn't do it: If I ran a Functional Movement Screen on you and there was pain on either side. To be honest, I see this one come up the most but it always seems to have the least meat to it - both in terms of benefit and in terms of how often it actually seems to go wrong. I definitely see how it CAN - but I also see how every exercise can potentially, maybe go wrong. In either case, if possible just do overhead press instead if you can. It gets better results and you won't have people giving you dirty looks over your choice of exercises.


      Any Olympic Lift


      Argument: Olympic Lifts Are Bad and Will Break You


      The facts: I don't hate on crossfit as a whole, but if there's one thing that it has absolutely done bad for the fitness community it has made the association between olympic lifting and injury potential. Olympic lifts (snatch, clean-and-jerk, variations thereof) are very high intensity, requiring strength, power, speed and coordination. They are definitely best done by advanced lifters. However crossfit entails doing a lot of Olympic lifts for a lot of reps, still at high weight and often without enough focus on proper form and technique. This means a lot of folks who aren't ready to do snatches are doing A LOT OF SNATCHES. An expert lifter could probably make it through the workout feeling pumped up and awesome, but anyone else is really just putting themselves in harm's way.


      (Aside: High Pulls, a subsection of a clean, are basically just super-fast upright rows)


      When you ACTUALLY shouldn't do it: Well first off, don't do a lot of them under heavy loads until you're sure your technique is up to snuff. And even if you do, don't do them injured. They require multiple joint actions and muscle groups, so they can and will aggravate prior conditions in the shoulders, knees or hips. 


      So what's it all mean? I said at the beginning I hate these kinds of discussions, and the most basic reason why is that it really doesn't mean all that much since these are blanket statements for use over individual cases. But if you do take anything away from this one, I have two main talking points related to this topic. 


      My big bugaboo with fitness talks on the internet is that the amount of people talking about what exercises are "dangerous" very rarely actually lift. Sure, some do, but more often than not it's people with no profile picture commenting on some YouTuber's lifting video saying that they are Bad And Wrong for doing the program they're doing. That kinda frustrates me - it kind of reminds me of a much less severe Not All Men in that it completely derails the actual discussion going on almost all the time to force focus on what is at best a peripheral point - and in much the same way, there's a world of difference between "upright rows mean you're a bad lifter and worse trainer" and "I prefer to do lateral raises, shrugs and face pulls for shoulder and trapezius development because I feel my shoulder position is less compromised that way."


      The second talking point is trust your judgement. Every lift has injury potential that goes higher and higher the more advanced you become, from the mightiest of deadlifts to the most cursory of bicep curls. As you get more advanced, though, your ability to read your own body will grow and you'll be able to back off of things you know your body doesn't work well with. Maybe you have an impingement of the shoulder that allows for vertical pulls but you can't reach overhead for presses or snatches, or vice-versa. Maybe you have a busted knee that only acts up once in a blue moon. More important than any number of articles or videos is your ability - a cultivated, learned skill - to listen to your body. And if you can't learn to trust yourself as you currently are, a qualified trainer can and will help you until you become the person you can trust. 


      (Gus voice): Speaking of qualified trainers, I just want to remind everyone that I do have online coaching available for a discount rate of $100 (normally $150), for which you get twelve written workouts sent to you via an Excel email attachment or Google Spreadsheets that will be tailored based on your fitness goals and current abilities. Send me request or inquiries via DM or on twitter @jeroic9 or Instagram @jeroic

    • #Fit4RTX Week Twelve - Some Common Misconceptions

      1 month ago

      Tropes Einn Saman

      Yo!


      So this week I'm down to about 191 pounds, looking lean and feeling great! A lot of mysterious power jumps this week but I sure won't be complaining about that - those are probably based more on skill and focus improving on my techniques than an actual despite-the-calorie-deficit uptick in strength, which makes me very excited for post-RTX when I go into a surplus again.


      I did put out a call for questions on social media but since I have a small following and I don't know how social media works nobody asked any, so I'm just going to post about a few common misconceptions I see in the fitness world and hope they help.


      1. Injuries mean you have to stop training.


      Not totally a misconception, actually, but it very much depends. If you have the resources ('Murrica) consult a doctor and physical therapist if you're hurt or have a persistent past injury. Someone I know has a destroyed knee and shoulder and still has one of the best deadlifts out of everyone I know, so most things can be worked around if you know how! Just be careful and be smart about it, and definitely consult a professional first.


      2. Trainers can fix injuries.


      Hard no, here. Trainers can prescribe exercises for general health and fitness, sometimes tailored to a particular specialization (for example, I'll be trying to get a specialization in programming strength training for MMA fighters soon). But we are not tried to identify physiological causes of pain or prescribe exercises to fix them. We can teach people how to do ones they've been given by a physical therapist, but any more than that is outside our scope of practice. It doesn't happen often, but it does make me a little sad when people ask me how to fix their back pain and I have to give that answer.


      3. You can accidentally get too big


      Okay, resisting the urge to crack the joke about there not being a "too big" to be serious. I get that not everyone wants to be huge, and that's fine. This one is dying out but I have had people come to me with concern that if they lift weights they'll get huge by accident. The stereotype is that it's mostly women, but some men also bring this up as well, and often to "play it safe" these folks will avoid weights almost entirely. 


      The thing is, if it were that easy to get big by accident, how easy would it be to get big on purpose? If you could wake up one morning and find yourself surprised to be a behemoth, why doesn't everyone like me weigh 290 pounds at 8% bodyfat? 


      First up, getting to competition levels requires an extreme amount of training and dieting (both massing and cutting) over a period of years or even decades to reach the elite level. Second, there's a lot you can do with weights and unless you're training specifically in a rep and intensity range for size you won't wind up getting too gigantic. And in the case of women, your endocrine systems won't produce enough testosterone naturally for the most part to get that big. By weight training consistently for max strength with a little bit of hypertrophy (size building) thrown in most people (of all genders) simply get toned - which is what a lot of the "I don't want to get huge" people wind up actually wanting anyway, and it gets them there better and faster than any number of hours on a treadmill!


      4. Lengthening the muscles/expanding the ribcage/similar anatomical transformations


      These are mostly gone and have their origins in the early days of bodybuilding, when broscience reigned, but they still float around occasionally. The idea was that certain exercises could alter some fundamental parts of your anatomy to achieve some desirable result, usually in line with something judged well at that time in the extremely subjective sport. The thing is, no matter how much you train a muscle you can't alter the shape of the bone beneath it, or the location of the tendons. Your ribcage, after it grows to adult size, stays that size. Your bicep will stay inserted where it is, and will remain so unless it's injured. While you can increase the thickness and density of a muscle through training and reduce your bodyfat through diet and change your physique in that way, some parts of your anatomy are just fundamentally static and can't be changed non-surgically. Nor should they! It's important in the fitness world to remember that there is no "perfect shape," there is just the shape that is best for you, and that can and should look different than the "perfect shape" for anyone else. 


      5. But X is actually bad for you!


      Insert pretty much any major fundamental movement pattern for "X." These fads drift in and out - pullups will ruin your shoulder, overhead press will ruin your shoulder, bench press will, er, ruin your shoulder. Deadlifts will break your back, squats will snap your spine, crunches are bad, planks are bad, flyes are bad, you name it and I'll bet hard money we could find some youtuber saying that movement is the son of the Devil and must be expunged from all gyms or else you'll hurt yourself and lose all your gains. 


      The thing is, most of the time it's just there to justify "well this is hard and dangerous so I shouldn't go to the gym today after all" or based on anecdotal evidence rather than hard exercise science. 


      Done incorrectly, any loaded movement can be bad for you, even the fundamentals like deadlift or squat (and since those have the highest potential, especially those). And yes, some exercises are less safe than others - I'd much rather have someone do a plank than a situp to put less pressure on the spine. But I do crunches at least once a week, and so far my spine hasn't shattered like glass and rained out of my anus. Because I do them carefully and with good form. If you can, ask a trainer for help if you're not sure. Play it safe, practice well and remember - burning in the muscle is good, stabbing or shooting anywhere is a warning shot and means you should stop a movement, regroup and maybe change tack completely if adjusting form doesn't fix it.


      --



      So there's a handful of things I see that I'd like to see less. Let me know any weird fitness rumors you've heard and I'll confirm or bust them in the comments, or as always send me questions and I'll answer them in a post!


      (Gus voice): I just want to remind everyone that I do have online coaching available for a discount rate of $100 (normally $150), for which you get twelve written workouts sent to you via an Excel email attachment or Google Spreadsheets that will be tailored based on your fitness goals and current abilities. Send me request or inquiries via DM or on twitter @jeroic9 or Instagram @jeroic


      Good luck this week, go crush your goals!

    • #Fit4RTX 2018 Week Eleven - The Carb Hypothesis

      1 month ago

      Tropes Einn Saman

      Yo!


      So I was going to tie into a "do it for you/your goals can be normal human goals" thing but it wound off coming off more negative than I'd like (lifting is my happy place) so I'm scrapping that for now, and instead I have something you might be able to try - and I'm going to drop some fun science on your heads!


      So, a lot of people who do #fit4rtx tend to be going for an overall weight loss goal. Cool*! But have you ever given consideration for how to do it in the healthiest and most effective way? I assume so, but there's such a glut of knowledge and differing opinions online it can be very hard to figure out. I have something that was put forward to me recently that I want to share, but first I want to lay a BIG,THICK, STEAMY DISCLAIMER on y'all:


      I am a certified Personal Trainer through NASM. Through that I am qualified to assign exercises and design both short and long term programs for personal fitness goals as well as give general nutrition advice. What I am not is a nutritionist or dietician, and what I am not qualified to do is write meal plans or address eating disorders. If you have special dietary considerations or an eating disorder please please PLEASE talk to the appropriate professional before significantly altering your dietary composition.


      *Weight loss is cool, but related to the eating disorder statement, not all goals can or should be weight loss goals. It all depends on where you're starting from.


      K?


      Okay. So assuming you have no special dietary restrictions, what is the conventional wisdom for how to lose weight? Diet and exercise. Okay, but what does that mean? The exercise part, in this instance, typically refers to calories in vs. calories out, and tipping the scales via expending more energy. While exercise is great and can help boost your mood, improve strength and movement, and preserve muscle tissue when on a caloric deficit it's actually crap for weight loss. Yup, sorry. Let's say you run two and a half miles then have a snickers bar - you would be pretty close to net zero. All that effort can be undone in literal seconds if you're a quick eater. Now lifting will ensure that your body will adapt and maintain it's muscle mass causing you to become toned and improve your bodyfat percentage instead of looking the same only smaller, so you should still do it - but you can ditch the endless elliptical drudgery, it's boring and ain't helping anyway. 


      Then we get to diet. Now the fun thing about diet is that it actually works. That downside is that restricting food is usually not that nice. It's the classic difference between instant and delayed gratification. So a lot of the diets you see advertised are just ways to try to make that suck less, but at the end of the day you just have to buckle down and do it for results. 


      So what is the conventional wisdom of how diets work? Typically, people who actually see success (including me from more than four months ago) would say that, since to lose weight you need to be in a calorie deficit (less input than output) you need to eat healthy food but even then cut out most sources of carbohydrates (stuff like grains and sugars for the most part). The idea being that this will not only cause you to lose weight thanks to eating less food, but that since your body has been deprived of it's primary fuel source it's going to tap into the fat you have stored to power your workouts. 


      Now let me be clear: that ain't wrong as such. I've seen success on low-carb diets time and again when trying to trim down. However, recently when doing continuing ed for my training cert I came across the Carb Hypothesis. 


      Now this has not been tested in any clinical setting. It is still a hypothesis, albeit strongly supported by other known principles and - if you're into it - anecdotal evidence, including my own #fit4rtx cut so far. Let me explain the ideas and science behind it, as best I can: the main principle is that instead of cutting out things like oats and rice to bring yourself to a calorie deficit, reduce fat intake (chicken instead of fish, no avocado, sparing on the eggs) instead. 


      There's a couple of reasons to go about it that way:


      1. Most simply, you can power your workouts better with carbs, and burn that energy off immediately by doing hard training. Those better workouts translate to less loss in strength and endurance during a cut.


      2. More carbs means more glucose (what they break down into to power your body) which means your body remains more insulin-sensitive. When your body's insulin sensitivity is higher, though processes that "aren't completely understood" according to the stuff I've found, you preserve muscle better as you lose weight. 


      3. Satiation! Carbs are less than half the caloric density of fats (protein and carbs are both 4 per gram, while fats are 9), and I don't know about you, but a spoonful or two of peanut butter (200 calories) is probably gonna be less filling than a small bowl of rice (also 200 calories). If you're more full, you're less likely to cheat, which means more results faster!


      Anecdotally, this cut I've cut out more fats and replaced them with brown rice. Most of my meals are chicken breast, brown rice and spinach, and I'm going to level with y'all, I've seen it all firsthand that it seems to work. My scale weight is going down consistently a pound or two per week, but my bodyfat percentage is tanking, my workouts feel great, I never feel weak or depleted and I'm way better at not cheating than usual (not saying I don't, just less). By point of comparison this week my carbs were lower (only one serving of oats per day) and I did feel the difference. 


      So give it a shot for a few months if you're just getting started and looking for a plan to commit to, I definitely recommend it!


      As for my workouts and stats this week, well the best news is my shoulder is 100% better! I was able to do a pain-free chest day for the first time in years, flat bench with full range of motion included! Which means all my injuries are healed and I can finally train to my maximum potential! Or, well, I will after RTX when I'm in a calorie surplus and overflowing with energy - but still, it feels good to not have to hold anything back!


      My stats are:


      Weight: 192.5 (down a lot from last time, one advantage of a lack of carbs is dropped waterweight)

      Lean mass: 142 lb

      Fat mass: 50.5 


      So according to our scanner, I've lost 15 pounds overall since I've started, about 11-12 of which are from fat. So I'd say what I'm doing is working, and there's still plenty of time to go!


      Since people seem to be starting in on this, now's probably a good time to mention I do offer online coaching. $100 will net you twelve workouts, which to put that in perspective is about the same as it'd cost for two in-person sessions with me at the moment. I didn't have time to make a Camp Camp style gag trailer, but suffice to say any little bit definitely helps my RTX experience!


      Also, I know I have semi-limited readership here but if y'all have any questions you've been dying to ask a trainer maybe comment and it could be my next topic!


      Talk to y'all next week!

    • A Mental Note

      1 month ago

      Tropes Einn Saman

      Yo,


      Unrelated to my usual fitness business I do have something serious to say. If you think you might possibly have undiagnosed Depression or any other mental illness, try to bring it up with a medical professional ASAP. One aspect of at least my own depression is that, because some days I wake up and I feel fine or good, that made me second-guess whether or not anything was really wrong or if I was just being a mopey whiner on my bad days. Having a medical professional say "yes this is real" both makes the bad days more manageable and also makes me able to rationalize my way through it and not start beating myself up or thinking I'm somehow a faker because I am okay sometimes. 


      Just something I'd been thinking about recently, maybe it'll be helpful, Iunno.

    • #Fit4RTX 2018 Week Ten - Bit of a drop

      1 month ago

      Tropes Einn Saman

      Yo!


      Ya boi needs a deload, it looks like. Not sure what happened, but as of yesterday my body just didn't want to work properly, even when using light weights. Back in the day this would have had me discouraged, but now that I have a grasp of exercise science I know that all this means is I need a quick deload. 


      So for all y'all out there who might be toeing the line between beginner and intermediate lifters, I figured I'd go into some stuff about what they are and how they work. To keep it simple, a deload week is a week where you still train, you just reduce the volume and intensity by a lot. Think of it as kind of a reset button for your body - you've been pushing your limits and your body demands a recovery period after a while. 


      How to deload:


      Take your normal routine and slice it in half. Half the weights, half the sets, maybe even less than that. My plan is to train at 50% intensity and one set per exercise this entire week. Each body part will still get a decent amount of movement, but not enough to damage the muscle. 


      Why to deload:


      You deload because your body's ability to adapt to stimulus rests nice and neat between your Minimal Effective Volume (MEV) and your Maximum Recoverable Volume (MRV). When your reach or exceed your MRV you experience a hard drop in performance ability as well as slower recovery and longer periods of soreness and fatigue. By doing a deload you can still get some movement and exercise in (reaping most of the benefits of working out like calorie burn, endorphin release, etc) without hitting even your MEV, meaning your muscles take little or no damage from it and can recover from the previous hard training, making you ready to go at full power the week after.


      When to deload:


      This is actually the hardest one, and the most variable. You deload when you hit or exceed your MRV, but learning where that is and when you've hit it is a learned skill in and of itself. Even when you know what to look for it can take weeks or months to find, and it changes the longer you work out (MEV and MRV slowly creep closer together -the latter as you age and the former as you gain experience). It might take multiple training cycles before you (or your trainer if you work with one) learn exactly where to stop and pull back, and that's okay. Take the time and learn what your body can do, and your body will thank you for it.


      Now I have something a little bit more serious.


      Make sure, when you exercise, you do it for you. I train for an alternating round-robin of performance and aesthetics. My friends train for raw strength, or for power. But we do it because we want to. Don't think you have to do things the way we do it. While some level of overload is needed for healthy exercise in the long term, as long as you're making the effort a few times a week you can be healthy, which is what's most important. So you don't have to force yourself to diet like contest bodybuilders, or force your body through the wringer to get a 500lb deadlift, unless you want to. Some people do it because this is how we have fun, but sometimes I wonder if and worry that the 70% of Americans who don't work out at all avoid the gym because they think our antics or Chris Hemsworth's arms are the norm, and they're not. No more than a world record speedrun is the norm for Breath of the Wild players. 


      So yes, work out, three times a week for a half hour each or more. Do it smart - make it hard, but don't break yourself in half. Make it the kind of exercise you can stick with in the long term, and do it because it's good for you and you like it - not because some beefcake on Instagram is making you jealous of his literally godlike Australian biceps. 

      Sorry, not sure if that joke carries or not, especially on the tail of a serious point. But I mean LOOK AT CHRIS HEMSWORTH IT'S JUST NOT FAIR.

    • #Fit4RTX 2018 Week Nine - 5 x 5

      1 month ago

      Tropes Einn Saman

      Yo!


      So these weeks I've been doing a good old-fashioned 5x5 program. Basically, a high-percentage batch of five sets of five reps per exercise, with at least one per major body part per workout and three workouts per week, on top of Taekwondo training (albeit slowed down post-tournament). 


      This week I wasn't super on-point nutritionally, and I'm exactly ion the same place as last week. Proof in the pudding that I have to stay on the ball! Next week I'm finishing the 5 x 5 and doing weight in excess of my projected maximum from the end of last month, so it'll be tough but this will be a good volume deload before I get started for real.


      Yup, you read that right. This was the prep phase, I don't *really* start the cutting workouts until next week! So this one is gonna be a good time.

  • Comments (41)

    • Nabohs FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold We Want The Funk

      2 years ago

      Dude! You became featured user! Happy FU day man!

    • Austin0434

      2 years ago

      I know this random but it looks like you just came of three movies either and early Bond movie, The Godfather series, or a Dianel Daylewis film. In others you have a badass profile picture and I would be honored to have you as friend.

    • Cinomari FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Keeper of N00bs

      2 years ago

      Elegant writing! See you at RTX?

      • Tropes FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Einn Saman

        2 years ago

        Thank you! I'll be there

    • DiMono FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold It's Back Baby!

      3 years ago

      Ursula K Le Guin on where ideas come from and about the writing process. Figured you'd find this as interesting as I did.

      • Tropes FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Einn Saman

        3 years ago

        Definitely interesting! A lot of it is validating, especially the bits emphasizing the importance of hard work over finding some "secret" that transforms you into a writer.

    • StryfeRyder FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold

      4 years ago

      Awesome meeting you at PAX, did you manage to get into the RT line at all?

      • Tropes FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Einn Saman

        4 years ago

        Nah, but that's fine. I'd met them all before and got to hang out with other awesome people anyhow. Good meeting you too!

    • RAGEgirl FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold r00kie

      5 years ago

      Also: I just noticed that I'm in your profile pic. That's pretty awesome. =P

    • RAGEgirl FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold r00kie

      5 years ago

      Definitely makes sense. Definitely annoying when writers do that.

      It's so weird to me that they keep creating these characters and/or writing them up in that way, when I feel like readers have voiced enough of a distaste for that kind of character/writing. It's almost like they don't realize that not everything has to be super-amazingly-impressive for us to like them. I like ice cream, but it doesn't have to blow my mind for me to enjoy eating it.

    • Nero FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold

      5 years ago

      Hey @Tropes @halo_dudette and @Jteeth

      We got like a week to go, and I'm just wondering if it's a good idea to maybe exchange cell phone numbers so people can coordinate upon arrival and stuff?

      But other than that, it might be good to just go over everyone's arrival plans and stuff like that.

      I personally will be arriving in Toronto (pending no delays on the train) on Train 57 at Union Station downtown at 3:35pm on Thursday the 6th. I'm leaving on Monday the 10th at 5:35pm. When I get there I'm just gonna walk to the hotel, it's maybe a 20 minute walk so I should be at the hotel for 4pm

      • Jteeth FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Mandalf, his brother

        5 years ago

        I'll be coming in on the Thursday at 5ish. Then once I check in at the hotel I'll be going to see fast 6!

      • Tropes FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Einn Saman

        5 years ago

        I'll likely be there later than that. I'm taking a bus to Dundas Station. Last year we were delayed at customs and so arrived at 10, but the scheduled arrival is 8PM. I can see the hotel from Dundas, it's no more than a five-minute walk.

    • williams FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold

      5 years ago

      That's great, thank you!! Yes I think I will be around on Friday, but I really dont know for sure yet.

    • williams FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold

      5 years ago

      Hey man!! Thanks!! Yeah, it's cool to find new ways to use the characters themes. Try to tie it in...without wearing it out....you know?

      • williams FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold

        5 years ago

        Very kind of to say that---thanks so much. It's a really fun riff to play on gtr so I dont even think I thought about it at all, just did it. smiley13.gif

      • Tropes FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Einn Saman

        5 years ago

        well I think you're doing just that. I mean, Plagam Extremam Infligere was, I thought, a single-scene wonder but by swapping out the drum for guitar along with the other changes you've changed it up enough to call back that chill while still having it be fresh.

    • THAYT FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Joker SR2

      5 years ago

      Met you at RvBTO!!!

    • Jteeth FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Mandalf, his brother

      5 years ago

      Uhhhhh A LITERARY DEVICE!

      • Tropes FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Einn Saman

        5 years ago

        Good, you remembered!

    • williams FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold

      6 years ago

      Thats awesome, I'm so glad that people seemed to like that. The first version of the song is so aggressive I was worried that people would take it as...ummm, i dunno....ridiculous, maybe. If that makes sense. Thanks man, I truly appreciate the kind word!

    • williams FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold

      6 years ago

      Thanks for being there with us!!!! It was a lot of fun, great to see you as always.

    • Oaktownpull

      6 years ago

      Hey man, saw your post from PAX, and you're doing RvBTO, but are you also hitting up RTX this year?

      • Oaktownpull

        6 years ago

        Right on. Hopefully the planets will align and RTX will happen.

      • Tropes FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Einn Saman

        6 years ago

        I wish! I only had the money for one, and since this is going to be the last RvBTO I'm going to do that this year and then RTX 2013 instead.

        Or, well, that's what's probably going to happen. There is a sequence of increasingly unlikely events that, if they all happened just so, would allow me to do both. I'm not holding my breath though :(

    • magicookie

      6 years ago

      TV Tropes ruined my life. smiley1.gif

      • Tropes FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Einn Saman

        6 years ago

        Yeah, someone once said that seeing the strings might make it worse, but instead I read books that I already liked and say "AAAH! I see what you did there!"

      • magicookie

        6 years ago

        Lycantropes, i.e. tropes about werewolves!

        TV Tropes has done both, just like Reddit... For some reason, understanding WHY something is funny makes it way funnier. It also makes me much better at perceiving writing mechanics.

      • Tropes FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Einn Saman

        6 years ago

        Ruined or enriched?

        Funny thing, I actually didn't get this name based on my uncanny awareness of tropes. I got it because a British man in a chatroom couldn't spell "lycanthropy."

    • williams FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold

      6 years ago

      hahahahaaaa----yeaaaaah

    • williams FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold

      6 years ago

      Thanks thanks thanks man!!! Yeah I cant wait to be able to TAKE a road trip...or even a day trip sounds incredible right now.

    • williams FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold

      7 years ago

      In reply to Tropes, #7:

      Thank YOU!!! I feel very lucky to make music for RvB and you guys. Hope you like the new stuff....!!

      smiley13.gifsmiley13.gif

    • williams FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold

      7 years ago

      The soundtrack is going to come out piecemeal on iTunes, and those versions will be the OST versions. So, they will be very much like what you hear in the episodes. For the CD, I will probably do something similar to the Revelation CD, where I will make extended fancier versions .

    • elpez124

      7 years ago

      If you have Morrowind for the PC and would be interested in participating in an experiment, please email Game-study@hotmail.com.

    • williams FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold

      7 years ago

      Cuz you're the best. The BEST. EVER!!!!!!


      smiley13.gifsmiley13.gifsmiley13.gifsmiley13.gifsmiley13.gifsmiley13.gifsmiley13.gifsmiley13.gifsmiley13.gifsmiley13.gif

    • Orion255

      7 years ago

      Hey mate, going to PAX East again this year?

    • williams FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold

      7 years ago

      Hey!

      I really really want to thank you for such kind words. Actually eleventy billion aren't saying it, it's just been a nice handful of people who have noticed.

      It's very much appreciated, I am so very glad that you like it. I can't wait for you to have the whole CD (soon, soon!!).

      Thanks again and best wishes,
      Jeff

    • Fuck_Berries

      7 years ago

      Hahaha, lol. It's probably one of my favorite Tucker lines.

    • TheJas

      8 years ago

      I don't know. Try sending me a request and maybe it'll get fixed?

    • Tropes FIRST Member Star(s) Indication of membership status - One star is a FIRST member, two stars is Double Gold Einn Saman

      8 years ago

      Yeah, see, I didn't actually do that. I joined the group and everyone (all two of them) vanished. So now I'm "in charge."

    • BigGuns117

      8 years ago

      yo the griff fan club image needs to be cropped better.

  • Questions answered by Tropes

    Be able to dedicate a lot of time! I'm actually looking for someone to take over the RTNE group because my work schedule has expanded significantly and I think the community deserves someone who can give it the time. So if you don't think you can commit and commit HARD then I'd say to wait until you can.


    Also, be prepared to start slow. The first few events may be only one or two people, and sometimes no one may show up at all. That's okay, don't get discouraged! Things pick up eventually, but only after a lot of time and energy has been poured in.


    Best of luck! :)