without them, much of the Pentagon’s advanced hardware risks slipping from superiority to obsolescence.

I think you mean, “parity at best”.

Oh thank you Mr President, I’m so tired of winning. Seriously I want to lose some now, please stop the carnage.

What’s the political situation like in Iran? Are there any real leftist parties? What do you think could be done to improve Iran’s current situation?

You are reaching the limits of what your muscles can accomplish. The only way to increase this limit, is to gain muscle mass. Also, if you’re doing push ups, try to do pull ups to balance your physique. Push ups train mostly chest and triceps, if you only focus on that you’ll create muscle imbalances in your body in the long term. A strong chest with a weak back will lead to poor posture, which in IT is quite a common problem.

Maybe it’s unpopular, but I think people should avoid dangerous lifts like the deadlift and the barbell back squat. There’s so much that can go wrong with those exercises that, I think the cost benefit is too low.

Cardio is a necessity and not an enemy. By doing 20-30 minutes of high intensity cardio, above 150 bpms, you’ll be training your body to use fat as energy fuel and to better use Oxygen. Better use of oxygen also means faster muscle recovery.

I thought diets were binary. Bulk mode or Cut mode. This is wrong, they should be done in a gradual way. Otherwise, they can lead to a lot of fat gain in the beginning of a Bulk and a lot of muscle loss in the beginning of a Cut. Instead, add or decrease 200 calories until your weight doesn’t change anymore.

For 1rm it makes more sense to use the bench-press. If I’m not mistaken, the bench-press was created to be a strength test, not an exercise.

I managed to do 2 reps today with 27.5Kg on each arm. This time, I didn’t need a spotter so that’s some progress.

The problem with the bench-press is that you don’t have a big range of motion. This is why some people struggle with developing the inner chest area. This happens when you don’t fully stretch and compress a muscle. In fact the best exercises for chest are the Machine Peck Fly or Cable Crossover.

I’ve never done a bench-press in my life. It’s an overrated exercise, which can create injuries in your shoulders. Instead I do dumbbell presses, my max was 27.5kg on each arm. So combined it’s 55kg. Today I’ll see how much I can lift, but I’ve struggled to go past 25kg on each arm for a long time now.

The point here is that the US treated these nazi POWs much better, than it treats its own incarcerated citizens.