My option is to use a VPN at home. Sad world. It’s the only way I can sleep well.

Sounds like you’ve got a good path behind you. Kudos. Don’t worry about the future. It’ll take some time until you reach the plateau. I understand and feel the desire to optimize the workout but you don’t have to do that. I’ve also done that. Most of us have. The most important goal gor the first years is not to micro-optimize your workout but to lift consistently and find your balance. You shiuldn’t workout 5 times a week for 3 months and then stop. Build up a maintainable consistency with a schedule you can maintain. Working out 5 times a week is daunting. You have to rest a lot. Building the schedule, the knowledge about the compound and accessory lifts is much more important than how to do your sets. Just doing 3 sets with 8-12 is enough for a long time. Ofc you can do whatever you want to increase fun.

Your post uses more em dashes than usual. Must be ai generated as well.

Afaik, the most important metric is progressive overload. If you can add weights and volume to your sets, compared to your previous workouts, you are good.

How does this fit with rir/er for you? Did you try to workout a month with and one without that method? Did you see a difference?

Fwiw: looks like effective reps aren’t backed by science

Edit: regarding junk volume. How much are you speaking of? The 4th set? Or the 10th set for a specific muscle? Each additional set has a lower marginal utility of growth. Most plans use 10-20 sets per muscle per week.

As long as you are fatiguing the muscle with heavy weights, you don’t have much junk volume within a set. You can do 40 reps, it just takes more time and noone wants to do that. 8-12 or 6-14 reps are the sweat spot. If you aim for 8 and can do 14, so what? Awesome! Your progression from your previous session is great. Add weight and do the same for the next set/session.

Edit2: I am not a benchmark but I measure progression based on the big compound exercises and other exercises like biceps curls are just accessories. I do progress on those but I measure growth based on the big 6. As soon as I get to curls, my muscles are so fatigued that it would be unfair to judge based on the curls.

The dubstep joke was a good one

Thanks for seeing my question!

A disk was failing, I updated my post

Normal docker container, thx!

A disk was failing, I updated my post

Thx, A disk was failing, I updated my post

A disk was failing, I updated my post

A disk was failing, I updated my post

A disk was failing, I updated my post

Logs didn’t help as stated in the original post

A disk was failing, I updated my post

A disk was failing, I updated my post

Not the whole fediverse.

I have a good efficiency boost thanks to LLMs. They are not perfect, they lie and everything. But they write simple and good bash scripts. They know cron and regex. Stuff that I could do but I don’t want to.

Creating videos is costly. My LLM usage compared to creating videos is a joke. People playing bus simulator is much worse than me asking a llm how the function is called to calculate a mean.

Ai is not the problem. People using it are.

Local only via LAN.

I did not change much. Updates of fire tv stick, jellyfin. And now I changed so many settings that I don’t know which ones I had before. But, I tried a new clean jellyfin instance and it’s the same. Sometimes it works and I am happy to have found the right settings but then the next day it stutters again. There is no otherr service running.

Unfortunately, wol does not yet work for me.

I use rtcwake

My video server runs from 6 pm to 1 am. No need to run always.

Thank you a lot for elaborating on it. Sounds like they are just spreading FUD.

DeSouza noted that, although deeper clinical research would be needed, his lab’s findings could be deemed conservative given that only a single serving amount of erythritol was tested in their study, published in the Journal of Applied Physiology. Someone who routinely guzzles zero-sugar energy drinks or pounds multiple low-calorie protein bars in a single day, in other words, could possibly experience a more extreme version of these effects.

They tested a single dose?

If they prove erytrol to be toxic, why is it still legal? Maybe it’s not so deadly as they write.

Why?

I like to pay for the services I use. They go out of business if I don’t.