Haha I do glute bridges at home because I don’t want to look like a queer @ the gym

One way I’ve successfully stayed monogamous is by mentally taking account of the number of times attractive blonde and Hispanic women give me the wry smile that is universal parlance for “you could get it.” It’s a confidence boost in middle age. I can’t be certain, but I think doing glute bridges would decrease those smiles

i really liek working my posterior chain/back. feels liberating. we spend a lot of time clinging to things and there is (for me) tremendous release in spreading one's wings.

Also, i did not check forums after 1:00 yesterday.


gainz

Happy Monday Gainers! Hope nobody blew diets over the weekend!! Quick update, this morning i weighed in at 148!!! As you all know, guilt destroyed my gains diet, but i didn't let off the throttle! Still gained weight this month! Here is my last weeks fitbit report. Pretty standard, nothing out of the ordinary! I am quite proud of my 54 Resting BPM though! How'd everybody else hold up?

https://i.imgur.com/LaJBjiY.jpg

Nicely done, BigJeff! :)

Is that a phone app or a special device you bought to track your walking and such?

I have a fitbit ionic watch! And the app is what goes with it!!

If you ignore the glutes then your probably a bitchman.

Made these to snack on this week after my pumpkin carvings.. Chalk full of good stuff Fats/Prots/Carbs/Vitamins!!
https://i.imgur.com/40HCosl.jpg

Hit'em with this rub/seasoning.. If you got a Trader Joes around you, and you haven't tried this stuff.. Pick it up!!
https://www.traderjoes.com/digin/pos...-coffee-garlic

Fiber: 1.7 grams
Carbs: 5 grams
Protein: 7 grams
Fat: 13 grams (6 of which are omega-6s)
Vitamin K: 18% of the RDI
Phosphorus: 33% of the RDI
Manganese: 42% of the RDI
Magnesium: 37% of the RDI
Iron: 23% of the RDI
Zinc: 14% of the RDI
Copper: 19% of the RDI

The big thing with Pumpkin seeds is the zinc. A lot of guys don't get enough zinc.

I take ZMA's every night to help with sleep, and everything else good that comes with Zinc, Magnessium and B6! But yeah i hear ya, Zinc for sure guys don't get enough of.

watch the B6 kid. American supplements have no limit and EU does.

Its neurotoxic longterm when taken at a sustained dose every day for around 1.5 to 2 years (this is the average length it takes to manifest symptoms of B6 toxicity). a few MG shouldn't be a problem but some people dont excrete B6. I just take Zinc and Magnesium separately.

B6 is supposed to be a trace vitamin. Try to keep it that way.

I could link you studies on B6 in animals that would shake your tree kid. You have no idea.