Jake

Overhead press set, hoping to be able to ohp 2 plates in a few months. If you are planning on doing overhead press do not wear shoes that lift your toes (basically any shoe designed for running) as it makes you relatively unstable, i didn't care at the time because i am generally a massive retard when i am in the gym and don't care about my safety and this was a relatively easy set but you should avoid these types of shoes generally if you are doing anything with weight on you.

guess these are public now

fuck it i'll unhide these

Currently have my days split into 5; Deadlift/cardio day: decide if i am lifting heavy or light, then change my mind if i chose light anyway because heavy is the way to go, do 8-10 sets, if I am going for a PR it will be on the third set (2nd working set) then jump on the boring ass treadmill and do some sort of run (up to 2.4k because anything more than that is bind bendingly boring, did a sprint last time, started slow and just gradually turned it up to 20kph and held there for 30 seconds and proceeded to hit the emergency stop and almost die) cause the army needs me to not suck at running for some reason Pull day: start with lat pulldowns/pull ups for 5-8 sets pendlay/barbell rows for 5-8 sets cable row for 5-8 sets t-bar rows for 3-8 sets shrugs if i get bored, sets are random preacher curls for 5 sets of high volume low weight Push day: either bench or overhead press, I won't do both on the same day as whichever i do second won't be good as my shoulders and triceps are already tired so it alternates. 1 warmup then straight onto heavy working sets pec-fly and rear delt machine, 5-8 sets on each tricep pushdowns press ups if i have any tricep use left either light weight high volume dumbell overhead or kettlebell swings Leg day: many squats many leg press isolation machines, quads, hamstrings and calves Rest day: most peoples favourite day, apart from me because it isn't actually rest day its another fuckin cardio day, i will either do some tabbing or a run ontop of all this I have to fit in an additional 2 runs to maintain my fitness, very cringe

Tabbing is an army term and basically just means a mix of running and fast walking, usually with weight to get to wherever you need to be. from to Can't see contours properly because strava maps are retarded but there should be 17 there, if you understand maps, you understand why 2.5k (1.25 up 1.25 down) took 24 mins in this area.

Figured i'd kick off by showing some deadlift progress, between the two videos was about 7 months of no lifting due to lockdowns. then to 4 plates with ease progress i guess

(moving in lieu of Proggy)

Damn I never would have seen this unless it was bumped like that, actually a fantastic edit unban dream (from our discord)

CJ I joined originally in 2016 barely played, rejoined in july 2017 and got properly known and have been the brit ever since

I am going to thwart you mr

you being nocturnal is a godsend for both the server and me not being stabbed

am jake

he is back

good man nuking construction, that spot was not fair at all and very few people could counter it.

AFSOC was originally intended to be a squad of 5 incredibly active and RP oriented players to lead events on the main but mostly event server, those plans changed when Shrimp left and I took it over a little while after. It was never intended to be what it is now, I just slowly made changes over a year and a half to allow it to function on the main server as an airforce and RP faction to enrich the general playerbases experience.

ily

Pink helicopter with a trail for those wondering.

It's a new server, they should expect work and updates on it. Anyway this update is much appreciated, now i can deliver stuff irl and on here

+1. I'm going to keep this short. I can confirm I was incredibly close to unbanning Krim, he put it many hours of work but due to unforseen circumstances it was not possible. I regret not unbanning him. In my opinion, the server would lose nothing by unbanning him as the chance of re-offending is so slim but it stands to gain a good quality player who now supposedly wants to engage in RP on the server. I personally believe an unban with conditions would be beneficial for the server, at the end of the day that is what matters. @Ozzy Feel free to weigh in