Recent posts by TheGoldenHammer on Kongregate

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Topic: Off-topic / Health & Fitness

Originally posted by Fishstickz13:

Oh god its my idol


Great pressing power! Well done!

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Topic: Off-topic / Health & Fitness

Originally posted by Dudewithpants:

I need to get up and workout, but damn am I feeling lazy. The winter weather outside isn’t motivating me to do much besides sit on the couch

The hardest lift will always be your ass off the couch; regardless of who you are. Small steps in the right direction are almost always better than none!

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Topic: Off-topic / Health & Fitness

Originally posted by Hallucent:

Since my internet went out for 2 hours, I decided to do my workout that I’ve been neglecting the past few days:

Kettlebell Swings & Squats. 25 pound bell. 5 clusters.
Set 1: 10 reps (5 each arm)
10 second rest
Set 2: 20 reps (10 each arm)
10 second rest
Set 3: 30 reps (15 each arm)
20 second rest
Set 4: 40 reps (20 each arm)
30 second rest
15 squats
1 minute rest

100 swings & 15 squats per cluster.
Repeat for a total of 500 swings and 75 squats.

After the workout, I had a vanilla protein shake and a gatorade.

I love kettlebells, Sir. Keep up the good work!

Originally posted by MaginManiac7:

I kind of want to be less of a fat fuck, but I don’t know where to start and I don’t know if I can find the motivation to actually do anything.

The hardest part with taking steps to improve health, as with most things in life worth doing, is actually making a committed decision to doing it. The hardest lift will always be your ass off the couch – no matter who you are.

If you believe motivation will be an issue, I would personally start small – small goals, small steps, etc etc and gradually improve them over time depending on your goals.

In terms of where to start, I would highly suggest reviewing your dietary intake and going from there. Even though it’s not necessarily fun, sweet, or scrum-diddly-umptious, our diet is the single highest contributing factor to acquiring/maintaining any degree of health.

For optimizing body composition (the ratio between fat/muscle/water-weight/organ and bone density, etc) many of us have to go after a change in our diet (not that there is something wrong with your diet personally; it’s just a vital point in modifying comp.) to be able allow favorable results from anything we do (including living).

One of the best ways to help ensure you’re maximizing stimulation of your metabolism and encouraging the trimming of unnecessary weight is focusing largely on the proper intake of the three macro-nutrient categories:

Carbohydrates (including dietary fiber)

Protein is a tricky one because, for fitness, it is largely considered the most important while also having one of, if not the highest highest thermic effect, which can be as high as 35%. Meaning with each calorie of protein you take in, you’re only getting 80 to 65% of it because the rest of it is being used just to break down the protein so your body can metabolize it. For this reason, I would encourage going after a higher intake of lean, quality protein. I’d emphasize the intake of good protein on a daily basis.

Here’s a small list of foods packed with lean protein:

White egg omelets
Skinless chicken and turkey (white meat; filled with delicious fast twitch muscle fibers)
Lean, lower-fat pork
Cottage cheese (Oh God yes)
Beans, nuts, legumes and tofu are also really nice, and they’re also high in fiber.
Lean beef

Next, we move on to carbohydrates, which fuel and replenish your body both during and after hard workouts and also help alert your cells to use protein intake. Complex carbohydrates take a little longer for your body to break down to simple carbs – I myself like to eat a small plate of pasta mixed with ground flax seed an hour and a half/two hours before working out, because by the time they become simple carbs, I’ve begun my workout and those simple carbs can be used as energy. Simple carbohydrates post-workout are a great way to ensure you’re not exhausted throughout the rest of the day, but also help ensure the reparation stage of the workout runs smoothly and efficiently. Here are some foods I use for carbohydrate intake:

Pasta (I personally love spaghetti. I could eat it ’til I die and never get bored.)
Most dried fruits
Potatoes (almost any kind, but I prefer white.)
There are many others – so many, in fact, that I would not have time to type out all of them in one sitting. But you get the idea, smile emoticon

After a workout I like to use bananas, half cup of brown rice or a half cup of beans for my simple carbohydrates.

Spinach (insert Popeye icon here)
Peppers, especially yellow and red (I put yellow peppers in my white egg omelets)
Tomatoes (I also put tomatoes in my white egg omelets)
Most berries, plain oatmeal and, again, beans nuts and legumes.

A quick side note – it’s also important to remember both soluble fiber and most fats slow digestion; so I would not recommend eating or drinking anything consistent with fiber or high fat/sugar levels before, during or immediately after a workout. Plan accordingly.

Then we come to Fat (dun dun duuun) which, while the word itself is largely demonized by the fitness industry, is actually very important for proper hormonal balance as well as numerous other essential bodily functions. Don’t be afraid of it, but for YOU personally trying to lose weight and consuming as much fat someone trying to gain muscle instead, your rate of progress could be hindered. I would also recommend cutting down on fat intake when trying to emphasize the absorption of certain nutrients, as it can slow down the process until protein gateways have mostly closed.

If you’re looking for something scrum-diddily-umptious to chow down on throughout the day, here’s a small list of my personal favorites:

Peanut butter sandwich (bananas optional)
Tapioca pudding mixed with ground flax seed – gives it an earthy taste that I surprisingly enjoy very much.
Cottage Cheese (be mindful of timing, depending on what time of day you eat it. Unless fat free, which tastes disgusting by the way, the fat inside could potentially slow down digestion. At least if you eat it by the tub like I do.)
Bagels (Cinammon raisin, buddy. These are also simple carbohydrates, so I usually have one or two after my workouts)
Half cup of brown rice or beans. I personally use beans, because of their absorption of bile as they move through your system; making it easier on liver function by assisting in clinging to all the bad toxins on it’s way out.
Deviled or hard boiled eggs

Above is a simple summary of nutrition that can help you take your diet in a new direction. If you get serious about wanting to improve, I would take three consecutive days and record every single thing you eat – and at the end of the day, summarize the total calories that you took in. After these three days, you can adjust your caloric intake according to your goals at the time relatively easily:

If you’re looking to lose weight by stimulating your metabolism, I’d recommend starting by leaving a 200-500 calorie deficit at the end of each day for three to four weeks, just enough to give you a kickstart.

If you’re looking to gain weight through muscle and organ density, I’d recommend starting by acquiring a 200-500 calorie surplus at the end of each day for three to four weeks, again, just enough to get you on the right road.

During these three to four weeks, document your progress (if any) in a notepad on your computer or a sheet of paper, recording everything from pounds lost or gained each day to how your mood is at the end of the day. At the end of these three to four weeks, you can review your progress (if any) and simply restart according to your goals. Once you feel comfortable with your progress and feel like you need more challenge to keep your metabolism awake, you can add more to the caloric surplus/deficit or you can begin utilizing some training exercises to help stimulate your body (which I highly recommend).

Hope to hear from you soon!

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Topic: Off-topic / Health & Fitness

Originally posted by SJIIIV:

TGH holy shit you haven’t posted in a million years
how’s it going fam

It’s excellent! Thanks so much for asking! I’ll post an update on my routine and lifestyle changes below this reply. How are you?

Originally posted by l3oss:

its him!!!
the ancient gods told me he would come back one day and i never believed them!!

Go forth and dominate, my son.

I have retired from competitive Strongman and (for the most part) Powerlifting to spend more time with my family. I have, however, continued a rigorous training routine which occupies four of the seven days of the week, with an optional bodyweight day on the sixth day. My focuses for the next six weeks are grip, forearm and thoracic flexibility/strength, and I have been incorporating exercises to target these goals with the following exercises:

Farmers Hold Variation 1

1. Standing in a straight kinetic line with my hips tucked under my shoulders in front of appropriately placed heavy dumbbells. (As heavy as you think you can go – I recommend trying to find 50 to 60 percent bodyweight dumbbells, but as with all exercises, listen to your body and compensate)

2. I grip the Dumbbells tightly, then stand upright, pulling your shoulders close to your ears (or as close as you comfortably can) while watching your toes.

3. I hold this for a minute and a half (I’d recommend starting at 45 seconds, then a minute, etc until you feel like your eyeballs won’t explode) for eight sets, while resting long enough between sets to make sure I can finish my next set without cheating.

Farmers Hold Variation 2

I grip plates with a straight finger grip, squeezing the plate as tightly as I can with my palms and fingertips.

Farmers Hold Variation 3

I cradle my arms in front of me in a similar fashion to a “prairie dog” stance, and straight finger grip plates for a predetermined time.

Shrug Dips

1. I begin by standing between two solid surfaces, preferably slightly wider than shoulder width apart (a dip bar would work just fine).

2. I position myself so that my hips are tucked under my shoulders, and my abdominal is squeezed tight. Once in this position, I lift myself until my arms are straight, and I lock them out.

3. While keeping my arms straight, I “relax” through my shoulders, lats and trapezius muscles roughly 2 to 3 inches, sometimes greater depending on my shoulder and back health at the time.

4. Once lowered, I “press” myself back to a fully extended position using only the stated muscles, while acquiring peak tension in my outer lats.


This is an exercise I and some friends put together when we were young to try and acquire greater grip strength and finger mobility/endurance.

1. I take a small pale/bucket, and fill it halfway with moist dirt/mud, then I add a quarter’s worth of water. And then I stir with justice.

2. I position the bucket between my legs (and on top of some plastic wrap/a generously sized towel).

3. I submerge one hand into the mud and begin squeezing a concentrated ball of mud as tightly as I can, and I hold that for thirty seconds.

4. I then release the ball, and work my fingers through a massaging motion for another thirty seconds. Rinse and repeat.

^ We’ve done a lot of variations of that exercise over the years, but the original has always worked well regardless of the time of year.

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Topic: Off-topic / Health & Fitness

Originally posted by Dudewithpants:
Originally posted by Dudewithpants:

wow i’m quite surprised to see that this is a 2 year old topic, and such a popular one at that. i never even noticed it till now, but it sure is nice to see that there are this many people on kong who are concerned with fitness, as opposed to mostly being just a bunch fat no lifers who sit on their asses all day (when i first joined kong i was like that)

my typical routine consists of 100 push ups (done in 2 sets of 50), at least 30 pull ups (usually one set of pull ups and one set of chin ups) various types of ab workouts such as sit ups, v-ups, and different types of crunches. i do several sets of the ab workouts, each set consisting of at least 50 reps. as for the legs, i’ll typically do 100 squats. 50 flat footed, and 50 on the balls of my feet (the first type works out mainly my quads, while the second type works out mainly my calves, although both work out all leg muscles to some extent) i do this routine a few times a week, but never on consecutive days. i do work my abs every day though.

i’m also a regular practitioner of taekwondo. i’m a 2014 state champion of tkd. i practice it several days a week, doing all kinds of things from hitting punching bags to doing forms to sparring (practice fighting) i’m a 2nd degree black belt currently training for 3rd. after obtaining the rank of 3rd degree black belt, i’m going to train in mma. this gives me great additional exercise.

my only unhealthy habit is that my diet could be a lot better. i usually only eat 1 or 2 substantial meals a day, and those meals are usually very big and often consist of fast food. the healthier thing to do would be to eat 3-6 meals a day which are smaller and consist of healthier foods, but unfortunately my schedule and life routine doesn’t make that very easy to do. fortunately i’m still very healthy and my metabolism is pretty high due to all the exercise i get, plus the fact that i’m only 16 years old. my goal is to improve my eating habits significantly by the time i’m 18.

oh, and i also no longer smoke, drink or do any drugs although i used to when i was about 13.

UPDATE: I’ve now totally switched up my workout routine, I lift weights 6 days a week (3 days of upper body 3 days of legs, core work every day) I still include a lot of calisthenics, and I am now training in mma and getting ready for my first kickboxing cage match.

I’ve also totally cleaned up my diet. I eat healthy food and only touch junk food during my weekly cheat meal/day. I’m way stronger, faster, and leaner than last year.

That’s awesome, Dude! My kids and I have had very good experiences with Taekwondo. Very well done in kicking the vices as well – kudos to you, sir. And keep making such inspiring progress!

Originally posted by Tacket:

It must be really easy to work out everyday when you have no commitments or obligations.

Originally posted by Tacket:

It must be really easy to work out everyday when you have no commitments or obligations.

Performing an exercise or two properly takes about as much time as making snarky remarks in gaming forums. That being said, you should post some of your routine and/or latest endeavors to improve your health!

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Topic: Off-topic / Never have I ever. (Yes this old game)

Never have I ever played the never have I ever game.

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Topic: Off-topic / Health & Fitness

Originally posted by Provis:

I recently started working out for the first time ever! Since I moved to college I’ve been going to the on-campus fitness center. Just in the past three months I’ve already noticed muscle gain and definition. Exercise is cool!

Glad to hear it, man! Keep up the good work! Love to hear about good results.

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Topic: Off-topic / Health & Fitness

Originally posted by Starscream4321:

Which is the best way to gain muscle mass, to increase the number of reps you do in each set, or to increase the number of sets with the same number of reps in each? Or is there another way?

I think the most important thing to remember when trying to put on muscle mass is to keep it simple (within reason) – I’d put a lot less thought on both of those ways and more thought on what types of exercises you’re doing. Here are some of the most simple, yet BRUTALLY efficient ways of putting on muscle mass I’ve found over the years.

More compound exercises rather than isolation exercises – a compound lift includes multiple muscle groups and multiple joints, whereas most isolation exercises focus on a single joint. Each exercise you do releases a DIFFERENT amounts of growth hormone, one of the primary hormones that stimulates growth, reproduction of cells and regeneration. Compound lifts, using more muscles and requiring overall more effort from the body, release more growth hormone into the system thus increasing muscle mass. I like to treat isolation exercises (curls, leg extensions, lateral raises, etc) the same way a sculptor uses a chisel – just for defining mass.

The three traditional, and usually most effective compound lifts are the Deadlift, Squat and of course, the Bench Press. The deadlift in particular requires a lot of work from every part of the body when done properly, and I promise, no matter where you’re trying to grow in size and strength, deadlifts can help. Always. The squat as well is a great full-body exercise, especially when done properly and combined with other appropriate exercises.

Some other really good compound exercises that I get really good results from are the Standing Military Press (and most of it’s variations), Pull up (and all of it’s variations), Front Squat, Overhead Squat, Clean & Jerk.

Another thing that people often forget (and is often demonized in the fitness industry) is increasing calorie intake. I’m not joking in the slightest, provided you’re training HARD and staying active, a high caloric intake is one of, if not the most efficient supplement I’ve used for increasing muscle mass – try and shoot for an extra 3 to 500 calories a day than you’re usually taking in with a priority on protein and healthy fats, and just give it time. Especially if you’re training hard and are SERIOUS about putting on more weight, you will have to eat more. There’s a reason high-caliber athletes in almost every sport have a calorie intake over 5,000, I myself had a calorie intake of over 10,000 for a month before each competition I did for over 10 years.

As to which of the two ways you listed, I don’t really have an opinion on either of them for increasing muscle mass. I would personally experiment and find your own results. Make a 12 week plan for yourself, and document your progress personally, taking note of things you’ve noticed throughout each week, things you like about what you’re doing and don’t like, and things you’re doing that you don’t think are helping you. Everyone’s body is different to some capacity, and responds to different things differently. Don’t be afraid to experiment (within reason) with different exercise techniques, exercise combinations, days, workouts, etc.

Be patient, eat hard and lift hard, my friend.

Please let me know if you’d like a more detailed response, or if a part of my post is not making sense for you. I’m more than happy to provide all the information I can to help you reach your goals.

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Topic: Off-topic / Sandwiches.

Love sandwiches. I make mine with a horse radish cheese. Good on everything.

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Topic: Off-topic / Any brain messed up experiences?

I keep forgetting my kid’s names. Or, more precisely, I keep misplacing them with the names of other kids. I know, I know “But hammer, everyone does that, noob” no. This is serious. One time I forgot my son’s name for over half a day.

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Topic: Off-topic / Do you even lift?

All day every day.


Topic: Off-topic / My great birth control idea

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Topic: Off-topic / Famous Warlords.

Not a very high opinion of any of them, particularly Genghis and Hitler. Of all the warlords loved by history, Genghis Khan is my least favorite. For his personality and sheer cruelty.

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Topic: Off-topic / Compliments <3

Your icon brings forth fond memories.

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Topic: Off-topic / Compliments <3

I want the red duck in your avatar. So bad.

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Topic: Off-topic / Compliments <3

You’re remarkably mature. Your username even helpfully says so!

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Topic: Off-topic / Health & Fitness

Originally posted by Zachary_Greene:

>inb4 I get bitched at by Zam
Fuck you, I’m not a skeletonmactus.

I kind of…my weights got repossessed.
So I haven’t had anything to lift aside from said toddler from before and a couple sub-20lb dumbbells.
I’m keeping up physically, and growing a bit, but obviously not worth shit.

However, I have maintained my weight, and lost a bit and gained a bit.
Now I’m around 138~lbs, which is slightly above the ideal weight for a 16year old according to most people. Likely because I actually have some muscle unlike most teens.

So to remind you guys, I was over 200lbs about two or three years ago right before this thread was made, and was still 190~ when it was made.
Yet I’ve never gained it back, and don’t even have loose skin or cellulite shit anywhere.
Reminder that it isn’t difficult to get fit.
Reminder that if you aren’t an underage beta male who hates the climate he lives in and people you could be jacked and fit in just a couple years of not trying at all.

Never underestimate the results that bodyweight exercises can bring. Olympic gymnasts are a prime example of what bodyweight conditioning can do.

Above is a picture of Yuri Van Gelder, dutch rings gymnast. Great example of positive results from bodyweight training with limited weight lifting on the side.

Also, 136 sounds like a decent weight to me for a teen. Depends on body type, height and mass of course, but there’s many things to take into account when it comes to weight, like

Organ Density and Weight
Bone Density and Weight
Muscle Mass, Density and Weight
Fluctuating Water levels

136 doesn’t sound unhealthy to me at all, given you’re in good health. I myself was around 230 lbs when I was 16, but I was also a gymnast myself and had very, very low body fat.

Sounds like you made great progress over the course of two years! Very well done!

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Topic: Off-topic / Sign up here to be in the final OT Team fanfic. (OT Team vs A)

I have no idea what i’m doing. Sign me up.

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Topic: Off-topic / Health & Fitness

I understand entirely, Dias. And am sorry to hear that. I myself balanced three kids, wife and jobs while having to maintain my physical training routine. It’s exhausting, often difficult and frustrating, but it always gives me confidence to envision my results rather than what I’m doing at the time. Rome wasn’t built in a day. Don’t let yourself become discouraged by fatigue, and especially don’t let yourself become defeated by it. Your body will adjust to the activity over time and it will become easier and easier to do the more familiar your body becomes with the constant challenge. Good luck!

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Topic: Off-topic / Celebrities you would like to punch in the face

Charlie Sheen. With great justice.

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Topic: Off-topic / Health & Fitness

Originally posted by GRAPHICDESIGNC:

The good thing about health and fitness is it is never too late to start. I have met many people in their 60s who started doing weight lifting for the first time in their lives, and by 65, early 70s they were COMPETING in bodybuilding professionally.

Honestly this is an uplifting thought. I don’t know if you recall my posts I made in here a few years ago in regards to getting in shape for Basic Training, this thread really helped me a lot and get a good start on my own fitness, obviously most of the work was my own but your own fitness habits, TGH, was definitely inspirational (And that’s an understatement).

Lately I have sort of lost that motivation and have halted most/if not all physical activity, and I have felt the effects on my body and I’m pretty tired of it, I feel sluggish, sleepless, difficulties breathing, and I am only 21; I’m not obese, not even chubby, I am perfectly skinny, but I’m not ‘healthy’, I’m not physically active, I don’t have much muscle mass, and overall I feel crappy about it, and I think not working out makes it feel even crappier because of the fact that no physical activity is sort of a downhill spiral and you get yourself into a lazy slump that is really really difficult to get yourself out of; I managed to do it a few years ago because I had something motivating me to get it done (The military), but nowadays I feel like I have no rhyme or reason to even bother with activity.

I’ve been attempting to motivate myself or look for reasons to be physically active, I don’t think the threat of heart attack, early onset diabetes, multiple other negative health effects are enough to get me off my ass, it’s pretty sad really; I find it hard getting motivation from other athletes because I always get this idea in my head that “I will never be like that” or “I will never be that good” or “What’s the point in even trying it isn’t like anyone would notice”. I’m basically making this post on a whim to thank you for your help, and also to ask you once again for more advice on what an individual can do to actually get themselves motivated and healthy after seeing themselves lose that motivation and that health they once had.

Thank you very much for your kind words and post, Graphic. I do recall your posts, actually, and I’m glad to hear this thread was of some use to you in the past.

Motivation is the single most important factor in health and fitness – above what kind of exercises you do, above what kind of food you eat, and above what kind of other habits you frequent, motivation is the bedrock of progress and without it, it falters. Almost everything we do in life requires sacrifice of some kind – dedication to the better health of yourself in the future will require sacrifices like time and energy primarily. I had a very long career in multiple sports, and I often found it hard to make the sacrifice of spending time with my friends or going out on the town, instead staying home and actually doing what needed to be done.

Thankfully, as of right now anyway, you don’t require a huge amount of sacrifice – so I would start with a small one, and work your way up, slowly breaking habits along the way. Here are some good tactics I used to help break my own bad habits when they formed

Walk at least a half mile every day. There are many things to be said about walking, and all of them are good. There have been a few studies between Canada, Russia and the US that have shown people who averaged at least 1 mile or two a day lived to be almost 50% longer. 50%.

Pick one item in your diet that can be improved. This could be choosing grilled chicken at a fast food restaurant over fried, or a bottle of water instead of a soda. Motivation is largely a combination of mental and chemical factors, and a lot of the chemicals that are found in a lot of fast food can have backsliding effects. Not to say I don’t occasionally engorge on a big mac or something, but just little decisions to help push the snowball down the hill.

Talk to yourself. Literally. Your words have motivational power, especially if you say them to yourself. I talk to myself frequently to help motivate myself to get up and actually stop being lazy whenever it occurs – again, motivation is a mixture of mental and chemical factors. The mental factor can be helped by mentally stimulating the idea of getting up and actually trying one or two things to improve your fitness.

Little things like these have helped me greatly throughout the years, and have really helped keep me motivated to do whatever devilry I had to do in competition or in the work place. Like in my post you quoted, it is never too late to start, so never lose hope that you can’t begin making efficient progress. The hardest lift will always be your ass off the couch, no matter who you are.

Stay strong and healthy, my friend. I appreciate you posting here again.

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Topic: Off-topic / Whats the hardest game you have ever beaten?

Originally posted by LordCurado:
Originally posted by TheGoldenHammer:

Dark Souls 1 and 2, though 1 was honestly harder in my personal opinion. Went through Dark Souls probably 16+ times, without exaggeration.

>dark souls

you dont play many games huh

Not often, no. But with the difficulty increasing by a set percentage with each game completed on a single character (maxing out at New Game +6 I think?) it actually got pretty difficult at times. Either way, it’s probably a biased opinion as Dark Souls is also my favorite game. :P

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Topic: Off-topic / Whats the hardest game you have ever beaten?

Dark Souls 1 and 2, though 1 was honestly harder in my personal opinion. Went through Dark Souls probably 16+ times, without exaggeration.

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Topic: Off-topic / Health & Fitness

Originally posted by Aleazor:

This is such a good thread. I used to go to the YMCA three times a week. I would do a 30 minute cardio, work every muscle group on nautilus, cool down with free weights, and then sauna or steam before a shower. It was awesome.

Then I got a job unloading trucks. I stopped my routine due to exhaustion from work. It’s been a few years now and I can’t even imagine going back to the gym :-(

To make matters worse, I’m recently unemployed. I miss being active.
Advice welcome.

The good thing about health and fitness is it is never too late to start. I have met many people in their 60s who started doing weight lifting for the first time in their lives, and by 65, early 70s they were COMPETING in bodybuilding professionally. i’ve also had the abundant pleasure of working with many men and women in their 50s and 60s who have decided to take up recreational gymnastics, most often reaching successful results. There are many great examples of willpower and positive decision making in the world, and I often look to these kind of people for inspiration when I find myself feeling down or excessively busy. But nonetheless, I encourage doing what you feel is good for both your life and your body, and absolutely understand being overworked and exhausted. Good news is unloading trucks can be hard physical work itself, so it’s a good way on it’s own to help stay healthy, at least partially. Thanks for your post! It is always appreciated.

EDIT : So sorry for the jumbled post originally. I’m on a mac recently and this thing is kicking my ass so hard it’s comical. I keep accidentally back pedaling to previous pages and whatnot.

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Topic: Off-topic / favorite martial artists

Big fan of Fedor Emelianenko. Met him many times, and I’ve always been impressed by both his attitude and physical capabilities. ESPECIALLY when he was in his prime. Respectable fellow.