My current training:

After years of training in gym and having pretty good marks for my weight and height (one of my goals was to lift more and more weight, with 80 kilograms of weight I lifted 140 kilograms of bench press unassisted in free weight in 8 reps), I can tell you:

- Machines are useless, only for cripples. Always use free weights, free weights drastically increase your muscle tension.

- Focus on the basic exercises, bench press, squats, deadlifts and pull-ups, the rest of the exercises are superfluous, with all these exercises that I have mentioned you already train shoulder, biceps, triceps and abdominals.

Actually I've been doing calisthenics for years, now I'm happier, in the gym I was obsessed with my body.

My training is based on 8 sets of pull-ups with different variations of 10 repetitions combined with supersets of push-ups with different variations at failure, after that 4 sets of dips at failure combined with abdominal supersets without lowering the bars, after that 4 sets of push-ups with different variations of 8 repetitions.

You must always train with rage, No Pain No Gain, get all the shit out of your body, it's therapeutic.

If you don't take your body to the limit you will never be able to take your mind to the limit, both go together.

Pain is part of life, cowards shun pain, the brave live with it.

So you Bitcoiner, get your ass out of the chair, if I have time with all the shit I post you do too.