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Joined 1 year ago
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Cake day: July 25th, 2023

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  • Hit up exrx.net and look for weight lifting exercises that target back muscles specifically. For lower back (erector spinae), thing like weighted hyperextensions are going to target it specifically. I would suggest doing about 12 weeks where you start you back workout with basic compound lifts–deadlifts, squats, bent over barbell rows–and progress to more isolating lifts like hyperextensions at the end of the workout. I would suggest doing that 12 weeks with just 1-2 sets of 12-15 reps for each exercise, with rests of 30-90 seconds between sets and exercises; that will get your body ready to progress to more sets at higher weight and reduced repetitions. And yes, you need to change you workout every 3-4 months or so; that’s a basic principle of periodization. Changing your workout will mean more or fewer sets, with lower or higher numbers of repetitions, and different weight. In general, you’ll do a few sets of high repetitions with lower weights, and more sets of low repetitions with higher weights.

    Also, don’t forget to do abdominals; those are important stabilizing your back.

    For cardio, rowing is going to be your go-to choice for a strong back.

    I would strongly suggest getting a personal trainer for a few sessions specifically to work on your form for squats, deadlifts, etc. If you do that though, be very, very firm with them that the only thing you want is direction on form; PTs will have a strong tendency to try and sign you up for months or years of training that may or may not help with your specific goals. Look for trainers with ACSM or NSCA certifications only (most other certs are barely worth the paper they’re printed on), ans a BS in kinesiology or exercise science.





  • IDK; my partner has met ppl that have become very close friends at their workplace. I’ve become more and more isolated as I’ve worked as an adult, to the point where I have zero close friends.

    I hope to fix that this year though; I’ll be trying to get my handgun and rifle instructor cert so I can work with the Pink Pistols and Operation Blazing Sword, and connect with my local SRA chapter. E.g., try to do something good in my community, and also meet people.


  • I knew a guy–Ola Bini–that fled the US, and emigrated to Ecuador, because he was afraid that he was going to be targeted by the US gov’t. I think he made it less than two years in Ecuador before he was arrested for ‘hacking’ Ecuador gov’t computers; he was jailed during the entire judicial process, almost a decade, before all the charges were dropped, and he was released and deported to Sweden. Best guess is that despite not having a extradition treaty with the US, the US still put a ton of pressure on Ecuador to detain him. (Maybe he actually committed crimes? IDK, it’s possible, but all charges being dropped after all that time in jail without a trial seems iffy. )

    Point is, there aren’t a lot of places you can go if the US wants to fuck your life. Russia and China are the best options, and both are not great.



  • people do not quit jobs

    Bullshit. I’ve quit jobs before. like the job I had at a veneer mill. It was boring me to tears, was so loud that ear-pro was mandatory–about 110dB, IIRC–and I was spending about an hour each day digging splinters out of my hands. (Couldn’t wear gloves b/c they didn’t have the dexterity needed for picking up a single sheet of veneer without breaking it.) I don’t think I even saw my manager more than a few times in the brief period i worked there.