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@godisworking101 if you do the pre-exhaust superset, you should be able to cut the loading on Zerchers down dramatically, keeping in mind that Zerchers were in some sense 'designed' for situations like yours. Alternatively do pre-exhaust with leg extension then heavy DB goblet squat or double...

@godisworking101 I'd try to cut the volume by 2/3 and improve on exercise selection, e.g. cut the core work down to just 2-3 on the ab roller for now, probably remove arm isolation exercises for the time being [or do 2 sets each if you insist], skip front delts and rear delts and traps, for rows...

@arlette30 DB pullovers are a nice lat exercise with minimal trap involvement. It is possible that you are getting a lot of trap stimulus from shoulder exercises or hinges btw.

@emeline Look, there are a few ways to think about this. If you want to be quantitative: the (bayesian) prior probability distribution, estimated by a ton of studies, suggests with high probability you are substantially underestimating your calories. People are known to be terrible at...

@raykay If anyone is following this, I'd suggest looking into Dan John's YouTube channel for some needed additional context. In addition to being a no nonsense strength coach, he has a lot of KB expertise. He would tell you that some of these exercises have a bad safety profile --e.g...

@marwils The 2nd half of that video is about bodyfat % in women. The consistent theme throughout is that an awful lot people are delusional about how much fat they are carrying and the delusion is biased toward underestimation. I don't think he talks about the psychology involved -- i.e...

@marwils I suggest you watch Mike Israetel's recent video ""You might be fatter than you think" He is quite clear in the video that aside from MRIs, DEXAs are the gold standard for evaluating bodyfat.

@phil35 things that jump out at me: (1) only 4 sets of overhead pressing and 8 sets of lateral raises -- I think it should be reversed (2) seated calf raise is a soleus exercise that neglects that gastrocs I'd ditch it and do e.g. calf-raises off the leg press sled instead that day (3) doing...

@wally1648 Form-wise I don't like that OP is looking down on the backsquats and the cushiony shoes are probably inducing instability. Oversimplifying a touch: OP should squat (a) barefoot, (b) in Chuck's or (c) in proper olympic lifting shoes. (a) is probably for home-gyms only but the other two...

@pilgrimparson similar idea with keto: https://www.virtahealth.com/blog/keto-adapted [ref 1/3 the way down] uric acid will shoot upward in early stages of diet and then come back down. Some people can have gout flares in early stages.

@mainten84 look into Bloodflow Restriction Training, e.g. . The pack for the cuffs, etc. is small and will fit into your suitcase.

@newbeginning1996 Typically I hop on the BikeErg for 5-10 minutes then I will do warmup sets on the 1st exercise. But for much of last year when a wrist and elbow were bothering me, I'd also do 2-3 sets of high rep (50+) banded bicep and tricep work before any upper body exercises.

@itrm Yea, my first thought after reading the original post was Golfer's Elbow for OP but plenty of other injuries seem likely. Unrealistically high goals exacerbate injury risk as people tend to ignore warning signs (small nagging injuries) that can evolve into major long-term problems...

@kim2116 Yep. Be on the look out for sales too. At the Costco I go to, the sardines go on sale (~30% off) every 3-6 months.

@kim2116 a tin of sardines [e.g. from Season] + 1/4 cup of pumpkin seeds has 30g protein. Great for a snack or small meal that you would have skipped. [I get both of these for very cheap from CostCo.] That plus a protein shake should get you from where you are currently to your target...

@thestarside if you are actually able to do sets of 10 pistols, then the rest of your workout isn't doing much anything for muscle development. E.g. in this case, if you want to do Bulgarian Split Squats then you need to load them- so go buy some heavy sand bags and hold one or two while doing...

@followernotfan This is literally Dan John in a nutshell. I think you'll enjoy him and may even want to submit questions to his podcast. [The Concept2 Model D rower is 8 ft long btw but it splits into two 4 ft pieces for storage. FWIW I have their BikeErg but someday will also get the rower.]

@followernotfan I am well over 6 feet tall though a few inches shorter than you.... one thing to keep in mind is when you do deadlifts it is equivalent to an average height person on this sub doing severe deficit deadlifts; my understanding is most NBA players tend to use trap bar deadlifts...

@rickh1972 My overall framework is based on that of Peter Attia's. He came out with a book earlier this year and has done an enormous amount of media to promote it. There are incremental benefits to reading the actual book but if you listen to a couple of the long interviews he's done...

@mariajo Pre-exhaust supersets really shine in this case. E.g. using the squat stand do a set of 10-20 reps, to ~0-2 RIR, of either sissy squats or spanish squats (use bands, sit way back) -- you can hold a DB if needed for either of these, then 5-30 seconds later do a set of barbell squats...