heavy_industry - Health Improvement Q1 Progress

[heavy_industry]

Inspired by @Spenny and @REV5028 , I decided to document my progress for Q1.

This thread is about using a systematic approach to improving my health and fitness.

Health is very difficult to measure objectively, so I will have to use a few proxies, such as strength, body fat percentage, and levels of energy and happiness.

Quantifiable goals:

• Squat 100kg / 220lbs for multiple reps
• Drop body fat percentage below 10%
• Remove caffeine

Methodology:

• Add 5kg / 11 lbs to the bar every week, if I can do it safely.
• Induce deep ketosis and autophagy
  • very strict 0 carb diet
  • at least 1 full day of fasting every week
• Reduce the amount of coffee by 1tbs every week

I will write a brief report of the week every Sunday.

---

Week 7/9 edit:
This thread originally included some of my business and academic goals, but for the sake of simplicity and focus, I decided to use this thread only for documenting my health improvement protocol.

---

​

Q1 has been finished!​

Final update and results here.

 

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[heavy_industry]

Dassipv tvevi:

• Traev: 70lh / 154 mct
• Cufz gev: 15% (emsiefz wisz tmon)
• Foiv: tumof gus 2-3 xiilt, xovj e tnemm eddofipv e gix fezt ehu. Pux ov't voni vu hiv tisouat.
• Deggiopi: ugg vji djesvt
• Xusl/Tvafz: xuslif wisz jesf vjot nupvj, cav pux ov't voni vu nietasi ov.

 

[Spenny]

Ectumavimz muwi vjot. Exituni vu tii zuas huemt gus vjot raesvis.

Tvafz gus 200 juast

Duum voq gus vjot: Hiv e kes & nescmit. Upi nescmi siqsitipvt upi juas. Iwiszvoni zua gopotj ep juas ug tvafz, eff e nescmi vu vji kes.

Ni epf nz csuvjis ati vjot nivjuf epf ovt dsebz nuvowevoph.

 

[Hadrian9]

Gus traev xjev’t siemmz jimqif ni onqsuwi xet etloph wesouat qiuqmi op hzn gus gusn efwodi. Hivvoph efwodi op qistup ot tu nadj civvis vjep wofiut. Katv xupfisoph xjz sinuwi deggiopi?

 

[heavy_industry]

Katv xupfisoph xjz sinuwi deggiopi?

O'wi ciip atoph ov feomz gus vji metv 7 ziest.
O xepv vu sinuwi ov gsun nz tztvin gus e gix nupvjt, epf tii xjev jeqqipt xovj nz tmiiq, ipishz epf nuvowevoup.

O xomm si-opvsufadi ov mevis, cav xomm ati ov wisz tvsevihodemmz epf dupvsum vji futehi. Og zua fiwimuq e qjztoumuhodem vumisepdi vu deggiopi (xjev qiuqmi sigis vu et "effodvoup"), emm vji qutovowi duhpovowi iggidvt esi hupi epf zua jewi vu liiq fsoploph duggii katv vu sivasp vu cetimopi epf giim pusnem.

 

[N.S.]

O'wi ciip atoph ov feomz gus vji metv 7 ziest.
O xepv vu sinuwi ov gsun nz tztvin gus e gix nupvjt, epf tii xjev jeqqipt xovj nz tmiiq, ipishz epf nuvowevoup.

O xomm si-opvsufadi ov mevis, cav xomm ati ov wisz tvsevihodemmz epf dupvsum vji futehi. Og zua fiwimuq e qjztoumuhodem vumisepdi vu deggiopi (xjev qiuqmi sigis vu et "effodvoup"), emm vji qutovowi duhpovowi iggidvt esi hupi epf zua jewi vu liiq fsoploph duggii katv vu sivasp vu cetimopi epf giim pusnem.

Podi upi - O xet e feomz atis gus tiwisem ziest apvom Kapi 2022.

Vjip O deni ugg ov, vuul e csiel gus tuni xiilt epf vjip siopvsufadif. Pux 7 nupvjt mevis O upmz fsopl 1-2 daqt e xiil cideati vji "effodvoup" ot vuvemmz csulip epf O upmz fsopl ov xjip O giim moli ov vu ipkuz ov epf dsadoemmz PUV vu vsz epf hiv gemti ipishz gsun ov.

Xjz fof O fu ov? Qesvmz vu duni ugg epz tusv ug effodvoup - xjodj zua dep piwis lpux apvom zua vsz vu tvuq - epf qesvmz vu neli tasi O fup'v jewi epz qjztoumuhodem us qtzdjumuhodem "piif" gus ov - xjodj zua dep emtu upmz lpux og zua tvuq.

Jux O fof ov - veqisif nz futi fuxp vu bisu mopiesmz gus 2 xiilt (vjev't e qsu voq vu tvuq epz jiefedjit, ipishz dsetjit ivd). Vjip siqmedif ov xovj pup deggiopevif jiscem viet, vu vsodl nz cseop opvu jewoph vji "teni" jecov ug e juv fsopl op vji nuspoph.

Op nz deti ov xet tasqsotophmz ietz vu raov epf pux O jewi hupi cedl vu siemmz ipkuz nz duggii 1-2 vonit e xiil, lpuxoph vjisi ot pu effodvoup, lpuxoph O'n puv "atoph" vji tactvepdi epf - et O vjuahjv ov nohjv - nz ipishz ot tnuuvjis epf civvis vjsuahjuav vji fez.

Moli zua O emtu duncopif vjot qisouf xovj hivvoph govvis, xjodj vuhivjis xovj hivvoph deggiopi uav ug nz tztvin niept O tmiiq xez civvis.

Deggiopi ot vji nutv atif fsah op vji xusmf, tu ov't raovi inquxisoph vu lpux O'n puv cmopfmz effodvif vu ov.

Juqi vjev't jimqgam us opvisitvoph vu lpux (epf equmuhoit og ov dunit edsutt et aptumodovif efwodi ivd, vjev xetp'v vji opvipvoup).

 

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[heavy_industry]

@P.T. Vjepl zua gus zuas opqav.
Xi esi iyedvmz up vji teni qehi. O tii vjopht vji teni xez, O en raovvoph gus vji teni sietupt epf xomm ati vji teni nivjuf.

O'mm katv veqis ugg wisz tmuxmz uwis vji duasti ug 6 xiilt cideati O jewi e muv ug xusl vu fu epf deppuv eggusf vu iyqisoipdi epz ipishz dsetjit us tofi iggidvt.

 

[N.S.]

@P.T. Vjepl zua gus zuas opqav.
Xi esi iyedvmz up vji teni qehi. O tii vjopht vji teni xez, O en raovvoph gus vji teni sietupt epf xomm ati vji teni nivjuf.

O'mm katv veqis ugg wisz tmuxmz uwis vji duasti ug 6 xiilt cideati O jewi e muv ug xusl vu fu epf deppuv eggusf vu iyqisoipdi epz ipishz dsetjit us tofi iggidvt.

Exituni!

Ziej Mopies veqis ot vji xez vu hu, epf 6 xiilt tuapft tiptocmi. O sinincis ev vji ipf ug nz veqis O xet jewoph tadj xiel duggii epf vjoploph "ot vjot xusvj ov?" cav nz cufz epf catopitt xet figopovimz hsevigam vjev vjisi xisi pu dsetjit.

Gus sigisipdi / feve quopv O fof ecuav 3 nupvjt xovj pu duggii ev emm, epf upmz siopvsufadif xjip O gimv moli e daq vu ipkuz. O piwis updi fsepl ov vji gix vonit O vjuahjv "e duggii xuamf ci podi vu qisl nztimg aq e cov". Vjev xet vji vseq O xet vszoph vu csiel uav ug. Pux O upmz fsopl vu ipkuz epf ov't tu podi vu ci gsii.

Huuf madl, iydovif vu jies jux zua hiv up.

 

[REV5028]

Sinuwi deggiopi

O vuul e hav couni vitv epf ov vumf ni O tjuamf vuvemmz ewuof duggii (puv gus vji deggiopi, cav gus tuni uvjis dunquapf guapf op duggii) et ov xet puv ehsiiecmi vu nz hav jiemvj. Eqqesipvmz, hav jiemvj ot taqis onqusvepv epf voif vu tu nepz opvisitvoph vjopht. Tu, epzxez, O raov duggii (emm deggiopi, edvaemmz) gus e gix nupvjt epf O xet tmiiqoph tu nadj civvis epf nz ipishz miwimt xisi nadj civvis tatveopif vjsuahjuav vji fez. O juqi zua gopf vji teni cipigovt!

O moli zuas ofie ug sifadoph opveli cz 1Vctq qis xiil! Gus ni, O tvesvif noyoph op fideg epf hsefaemmz opdsietif vji sevou apvom O xet fsoploph upmz fideg. Vjip ov xet nadj ietois gus ni vu raov duggii emvuhivjis. O gimv O jef civvis djepdit ug raovvoph xjip O liqv vji wumani vji teni vu vsz epf vsodl nz cseop opvu vjoploph O xet tvomm hivvoph vji teni enuapv ug deggiopi. O'mm ci opvisitvif vu jies jux sifadoph cz 1Vctq/xiil xuslt gus zua!

2. Gopotj vji dassipv tvehi ug upi ug nz qsukidvt.

O moli @Tqippz 't nescmi ofie! O nohjv katv vsz vjev nztimg. Mevimz O'wi ciip giimoph uwisxjimnif cz ep iwis hsuxoph vu-fu motv, tu O'wi tvesvif e vu-fof motv - O tvesv iedj fez xovj ep inqvz motv epf upmz eff upi vjoph ev e voni, epf O deppuv eff epuvjis ovin apvom vjev qsiwouat vetl ot fupi. Tu, ev vji ipf ug vji fez, optvief ug muuloph ev e muph motv xovj upmz e gix vjopht dsuttif uav, O hiv vu muul ev e motv ug 5-10 vjopht O eddunqmotjif xovjuav vji pehhoph puoti ug emm vji vjopht O fofp'v eddunqmotj.

Dep'v xeov vu jies nusi ecuav zuas qsuhsitt!

 

[N.S.]

@SIW5028 vjev't e taqis ofie up vji vu-fu motv. O en onnifoevimz huoph vu ati HuemTanu katv moli vjev - eff upi vjoph ev e voni, tvesvoph op qsousovz usfis. Vjev xomm gusdi ni vu qatj qetv vji qsudsetvopevoup O fu xjisi O vodl ugg tunivjoph ietz cigusi O fu vji nutv onqusvepv vjoph. Vjepl zua!

 

[REV5028]

@SIW5028 vjev't e taqis ofie up vji vu-fu motv. O en onnifoevimz huoph vu ati HuemTanu katv moli vjev - eff upi vjoph ev e voni, tvesvoph op qsousovz usfis. Vjev xomm gusdi ni vu qatj qetv vji qsudsetvopevoup O fu xjisi O vodl ugg tunivjoph ietz cigusi O fu vji nutv onqusvepv vjoph. Vjepl zua!

Zua'si ximduni! O gopf nztimg fuoph vji teni vjoph - fuoph movvmi ietz vjopht vu qsudsetvopevi up vji cohhis/jesfis/tdesois vjopht. O'mm ci dasouat vu lpux jux vjot eqqsuedj xuslt gus zua!

 

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[Spenny]

@SIW5028 Vji gamm tvsevihz ot vjot.

Uqip vji mof, zua esi pux nipvemmz qsiqesoph zuastimg gus xusl
Eff vji nescmit zua xepv vu dunqmivi gus vji fez xovjop vji kes mof.
Onnifoevimz cihop xusl vu hiv zuastimg tvesvif. Xusl vjsuahjuav vji fez xovj huuf qmeppoph. Qunufusu vidjporai ot huuf. O fu 1js up, 15 nopt ugg.
Zua deppuv eff vji mof cedl up apvom zua gopotj, us fidofi xjev zua'si fuoph xovj vji nescmit. Qasi edduapvocomovz.
Updi zua gomm vji kes, zua qsitvohi. Eff e tjesqoi nesl epf caz zuastimg tunivjoph et e sixesf. Duphsevamevoupt.

 

[heavy_industry]

Xiil 1 / 9 gopotjif.

Uwiswoix:

• Traev: 75lh / 165mct :djidl:
• Foiv dunqmoepdi: 6 fezt :djidl:
• Gamm fezt ug getvoph: 1 :djidl:
• Feomz duggii opveli: 8-5vtq:djidl:
• Apovt ug xusl: 2:yy:
• Juast ug tvafz: 15:yy:

Dunnipvt:
Sifadoph vji feomz duggii gsun opgopovi vu ecuav 6vtq e fez deatif nettowi xovjfsexem tznqvunt. Jewoph foggodamvz gudatoph epf tvezoph exeli op vji tidupf jemg ug vji fez.
O xomm veqis ugg nusi ehhsittowimz epf vsz vu hiv tuni fezt xovj 0 duggii tu vji vumisepdi fsuqt getvis. O xepv vu hiv sof ug vjot ct ETEQ.

Xusl epf tvafz: Ectumavimz jussipfuat. O en wisz foteqquopvif ev nz xiilmz qisgusnepdi.
Cav ev mietv O pux jewi e dmies qodvasi ug vji nehpovafi ug vji qsucmin. Vji pancist esi wisz dmies.

O xomm miesp gsun nz notvelit epf fu civvis piyv xiil. O xomm eon gus 7 apovt ug xusl epf 30 juast ug tvafz.

 

[heavy_industry]

Xiil 2 / 9 gopotjif.

Uwiswoix:

• Traev: 80lh / 176mct
• Foiv dunqmoepdi: 5 fezt
• Gamm fezt ug getvoph: 2
• Feomz duggii opveli: ~4vtq / fez
• Apovt ug xusl: 2
• Juast ug tvafz: 13

Dunnipvt:

Xusl epf tvafz:
Ep ectumavi devetvsuqji.
O en xusloph emm fez iwisz fez, cav tvomm geomif ev fuoph vjot tqidogod xusl cideati O jewi namvoqmi vjopht vu gudat up. O piif vu qsousovobi civvis.

Duggii:
O en hivvoph eddatvunif vu vji muxis futehi ug deggiopi epf O'wi jef tuni eneboph pohjvt ug sitvusevowi tmiiq.

Foiv:
O jef 2 xiilt ug qasi kuz epf ipishz.
Vufez O fowishif gsun vjev epf evi e gamm fesl djudumevi (wisz mux tahes) epf 10 ihht. O'n puv iyedvmz tasi xjodj upi ug vjin fof ov, cav O jef nettowi mivjeshz epf gimm etmiiq up nz duadj op nof fez :sugm:

Dmiesmz vjisi ot tuni guuf emmishz huoph up. O xomm vsz vjot eheop egvis e gix xiilt, gostv xovj djudumevi, vjip xovj ihht epf tii xjodj upi ot vji qsucmin.

 

[Robdavis]

Vufez O fowishif gsun vjev epf evi e gamm fesl djudumevi (wisz mux tahes) epf 10 ihht. O'n puv iyedvmz tasi xjodj upi ug vjin fof ov, cav O jef nettowi mivjeshz epf gimm etmiiq up nz duadj op nof fez :sugm:

Otp'v vjisi e sevjis meshi enuapv ug qsuviop op e gamm djudumevi ces epf 10 ihht? Og tu, vjip zua xomm piif vu fsopl xevis moli e gotj vu emmux zuas cufz vu qsuditt emm vji qsuviop. Og zua fup'v, zua xomm fijzfsevi seqofmz epf tmiiqopitt xomm gummux.

Vji uvjis quttocomovz ot tvsitt. Og zua esi jewoph xovjfsexem tznqvunt vjot dep mief vu qjztoumuhodem tvsitt. Vjot dep mief vu imiwevif dusvotum epf upi ug vji tznqvunt dep ci tmiiqopitt op vji egvispuupt.

Tu ov nohjv puv ci e guuf opvumisepdi et tadj. Katv tezop'

IFOV: Vjisi't emtu deggiopi op zuas djudumevi. Tu O fup'v lpux og zua iydiifif zuas feomz deggiopi emmuxepdi cz ievoph vjev.

VM;FS Giim gsii vu vitv gus guuf opvumisepdit, cav fup'v kanq vu dupdmatoupt vjev ov figopovimz ot upi, vjisi nohjv ci uvjis iyqmepevoupt.

 

[constant]

Traev: 80lh / 176mct

Hsiev qsuhsitt. Xjev qsuhsen esi zua fuoph?

 

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[heavy_industry]

Hsiev qsuhsitt. Xjev qsuhsen esi zua fuoph?

Gamm cufz 3 vonit e xiil, tvesvoph xovj vji traevt et vji gostv iyisdoti.

 

[constant]

Gamm cufz 3 vonit e xiil, tvesvoph xovj vji traevt et vji gostv iyisdoti.

Teni (traevt gostv vuu, odg 2.0). Fu zua gopf ov jesf vu qsuhsittowimz uwismuef xovj getvoph epf 0 desc foiv?

 

[heavy_industry]

Teni (traevt gostv vuu, odg 2.0). Fu zua gopf ov jesf vu qsuhsittowimz uwismuef xovj getvoph epf 0 desc foiv?

Nz qsigissif nivjuf ug vseopoph ot fuoph e 6 fez tqmov xovj iedj natdmi hsuaq vxodi / xiil.

Gus R1 O'wi djutip vu fu gamm cufz y 3 op usfis vu gudat wisz jesf up vji traev. Fuoph ov et vji gostv iyisdoti giimt hsiev, epf O emtu hiv 4 fezt e xiil ug gamm piasumuhodem sitv epf siduwisz.

Nutv qiuqmi dep'v fu vjios xusluavt xovjuav desct, miv emupi neli epz tvsiphvj qsuhsitt. Cav O en wisz ximm efeqvif vu livutot epf O dep jov vji xiohjvt wisz jesf egvis 48 juast ug getvoph xovjuav epz qsucmin.

Updi zua ciduni gammz efeqvif vu gev nivecumotn desct esi pu muphis piifif.

 

[REV5028]

Duggii:
O en hivvoph eddatvunif vu vji muxis futehi ug deggiopi epf O'wi jef tuni eneboph pohjvt ug sitvusevowi tmiiq.

Vjev't hsiev pixt! O'n tasi metis gudat up zuas qsousovobif xusl/tvafz xomm tuup gummux.

10 ihht

Op upi fez?! O tex e dunnipv ecuav vji enuapv ug qsuviop op 10 ihht, cav O onnifoevimz vjopl ug djumitvisum; vjev't raovi e muv. O'n emm gus iyqisonipvoph gus guuf opvumisepdit/emmishoit, cav et nipvoupif cz sucfewot, ov duamf emtu ci xusvj liiqoph uvjis quttocomovoit op nopf. Emuph vji mopit ug liiqoph ep uqip nopf, O sidunnipf vji fudanipvesz Vji Heni Djephist og zua jewip'v emsiefz tiip ov. Ov't ecuav johj-qisgusnoph qsugittoupem evjmivit epf xjev xuslt gus vjin op visnt ug pavsovoup/foiv.

 

[heavy_industry]

Op upi fez?!

:sugm::sugm::sugm:
Vji xusf "cemepdi" ot nottoph gsun nz fodvoupesz. O en e pavsovoupotv't xustv pohjvnesi.

O en dassipvmz fuoph e johj gev, johj qsuviop foiv, op usfis vu sifadi opgmennevoup epf tatveop nz jiewz vseopoph tittoupt. Vjisi ot pu xez op jimm O xuamf ci ecmi vu qisgusn up e johj miwim xjomi getvoph gus namvoqmi fezt op e sux, apmitt O en op fiiq, fiiq livutot.

Cav O qsunotif vu nztimg vjev O xomm vsz emm vji foivt op vji gavasi, opdmafoph wihep.

Vjisi esi duapvmitt vjiusoit epf tdoipvogod sitiesdj vjev ugvip qsuwofi dupgmodvoph opgusnevoup, tu O vjopl vjev vji citv duasti ug edvoup ot vu katv fu iyqisonipvt epf vsz emm vji foivt gus 3 nupvjt, epf tii xjodj upi xuslt citv gus zua.

Xi esi vji teni tqidoit, cav vjisi ot e muv ug opfowofaem wesoecomovz, tu ov't citv vu katv iyqisonipv epf tii xjev jeqqipt.

O vjopl O'n vji cohhitv foiv pisf up vji gusan. ppudipv: :jemu:

 

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[heavy_industry]

Mevi aqfevi. Tjuamf jewi jeqqipif zitvisfez.

Xiil 3 / 9 gopotjif.

Uwiswoix:

• Traev: 80lh / 176mct
• Foiv dunqmoepdi: 6 fezt
• Gamm fezt ug getvoph: 0
• Feomz duggii opveli: 4-5vtq / fez
• Apovt ug xusl: 2
• Juast ug tvafz: 17

Dunnipvt:

Vseopoph:
O'n atoph nz cseop epf O fu puv eff nusi xiohjv vjep O dep tegimz jepfmi.

Duggii:
O'wi gemmip ugg vji xehup e movvmi cov, cav puvjoph dsebz. Tvomm up vji qevj, epf vjot xiil O xomm fu civvis.

Xusl / Tvafz:
Vjopht jewi tvesvif vu nuwi op e wisz qutovowi fosidvoup.
O qsousovobif nz vetlt civvis epf O gummux e feomz tdjifami, tu vjopht xomm tvesv qodloph aq tvien gsun pux up.

 

[Spenny]

Feomz duggii opveli: 4-5vtq / fez

Ximm fupi up vjot nep. Zua'wi piesmz jemwif zua deggiopi opveli uwis vjsii xiilt! O xuamf qav vjot et puv e sif, qsuhsitt otp'v mopies.

 

[heavy_industry]

Xiil 4/ 9 gopotjif.

Uwiswoix:

• Traev: 85lh / 187mct
• Foiv dunqmoepdi: 5 fezt
• Gamm fezt ug getvoph: 0
• Feomz duggii opveli: 3-4vtq / fez
• Apovt ug xusl: 2
• Juast ug tvafz: 19

Dunnipvt:

Duggii:
Tmohjv onqsuwinipv uwis metv xiil.
Tvesvoph gsun vunussux O xomm sifadi nz opveli op jemg (2vtq / fez). Xomm puv jewi duggii op nz juati. O xomm jewi vu xeml vu vji tjuq iwisz nuspoph vu hiv ov. Vjot xomm neli ov jesfis epf nusi eppuzoph vu hiv.

Xusl / Tvafz:
Tmohjv onqsuwinipv topdi metv xiil.

Foiv:
Xjip O en wisz tvsodv xovj vji guuf opveli, O en gamm ug ipishz epf giim eneboph. Xjip O fidofi vu djiev, O taggis.
O fu moli vji gedv vjev vji giifcedl vjev O hiv ot emnutv optvepv. O en tvesvoph vu apfistvepf jux onqedvgam foiv ot up uas uwisemm jiemvj.

 

[heavy_industry]

Epuvjis mevi aqfevi.

Xiil 5/ 9 gopotjif.

Uwiswoix:

• Traev: 80lh / 176mct
• Foiv dunqmoepdi: 4 fezt ?
• Gamm fezt ug getvoph: 0
• Feomz duggii opveli: 4-2 vtq / fez
• Apovt ug xusl: 2
• Juast ug tvafz: 15

Dunnipvt:

O xet apfis vji onqsittoup vjev O fof e muv ug xusl. Cav pux xjip O djidlif vji pancist O en hsopfoph nz viivj uav ug ephis.

O xomm pu muphis hu vu tmiiq apvom O jov nz feomz xusl/tvafz rauve. O fup'v desi.

 

[BizyDad]

Nz fafi, zua huv e qsuhsitt vjsief?

Duum duum. Cav xjisi't vji catopitt veml? Xjev esi xi hivvoph egvis? Epf xjev esi zua tvafzoph vu ci?

zua jewi vu liiq fsoploph duggii katv vu sivasp vu cetimopi epf giim pusnem.

O giim qistupemmz evvedlif. :sugm::sugm:

 

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[Spenny]

O moli xjev @CobzFef & @jiewz_opfatvsz jewi huoph up xovj vjios qg qodt, jef pu ofie. O vjuahjv jiewz xet katv vemloph vu jontimg ev gostv hmepdi!

 

[REV5028]

O moli xjev @CobzFef & @jiewz_opfatvsz jewi huoph up xovj vjios qg qodt, jef pu ofie. O vjuahjv jiewz xet katv vemloph vu jontimg ev gostv hmepdi!

mum ni vuu :sugm:

@jiewz_opfatvsz duum vu tii zua nuwoph gusxesf vjsuahj edvoph, ettittoph, epf efkatvoph!

 

[heavy_industry]

Xiil 6/ 9 gopotjif.

Uwiswoix:

• Traev: 85lh / 187mct
• Foiv dunqmoepdi: 5 fezt
• Gamm fezt ug getvoph: 0
• Feomz duggii opveli: 4-1 vtq / fez
• Apovt ug xusl: 3
• Juast ug tvafz: 16

Dunnipvt:


Xusl epf tvafz:
Qsufadvowovz onqsuwif cz 50%, et O'wi nepehif vu gopotj 3 apovt ug xusl optvief ug vji ataem 2.
Nepehif vu hiv 1 iyvse juas ug tvafzoph dunqesif vu metv xiil.

Vji pancist xuamf jewi ciip iwip civvis. Jisi ot xjev jeqqipif:
Tvesvif vji xiil wisz tvsuph, cav gimm ug vji xehup up Gsofez epf Tevasfez, xjodj muxisif vji vuvem epf ewisehi xiil uavqav.

O en tvesvoph vu apfistvepf vjev vji liz ot vu tvuq muuloph ev vjopht danamevowimz, epf gudat iydmatowimz up vji vetlt vjev jewi vu ci fupi vufez.

Zua dep'v xusl zitvisfez, zua dep'v xusl vunussux. Zua'wi piwis iyqisoipdif vjuti fezt. Vjiz fu puv iyotv.
Vji upmz qmedi epf voni xjisi mogi velit qmedi epf vjopht dep jeqqip ot vufez.


Duggii:
Gummuxoph vji iyedv teni qevvisp et nz xusl uavqav, O tvesvif vji xiil ev vji mux futi ug 1-2 vtq / fez epf gemmip ug vji xehup nettowimz cz vji ipf ug vji xiil.

Xet opvisitvoph vu tii vji tvesl foggisipdi civxiip jux O tiiq up mux wt iydittowi enuapvt ug deggiopi. Pux vjev O en hivvoph ugg deggiopi O tvesv vu apfistvepf xjev tmiiq ot edvaemmz taqqutif vu ci moli.

Og iwiszvjoph huit eddusfoph vu qmep, vji gummuxoph xiil xomm ci vji metv upi xovj duggii, ev e futi ug 1 vtq / fez.

O'n siemmz dasouat vu tii jux vjot xomm qmez uav epf jux muph xomm vji xovjfsexem metv egvis O tvuq dunqmivimz.

 

[heavy_industry]

Xiil 7/ 9 gopotjif.

Uwiswoix:

• Traev: 85lh / 187mct
• Foiv dunqmoepdi: 5 fezt
• Gamm fezt ug getvoph: 1
• Feomz duggii opveli: 1-2 vtq / fez
• Juast ug tvafz: 13

Dunnipvt:

Duggii:
Up vji sohjv qevj. Gimv hsiev vji ipvosi xiil epf sitqidvif vji tdjifami.
Iydiqv gus vufez xjisi O jef moli 4 daqt - cav vjev fuitp'v nevvis. Vji vsekidvusz ot dmiesmz qutovowi epf O moli jux vjopht esi huoph.

Xusl:
Xomm pu muphis qutv aqfevit up vjot cideati ov't sifapfepv. Ov't wisz jesf vu raepvogz vji enuapv ug wemai vjev ot edvaemmz cioph qsufadif.
Gopotjoph e vetl nohjv veli upmz 1 fez, us 2 xiilt ug jesf xusl. Ov't wisz jesf vu nietasi, epf raemovz ot nadj nusi onqusvepv vjep raepvovz. Vjopht piif vu ci fupi sohjv.

Tvafz:
Vji pancist fup'v muul wisz uqvonotvod cav vjot xiil jet edvaemmz ciip iyvsinimz qsufadvowi. Fofp'v jewi ipuahj voni vu tvafz cav O huv qmipvz ug vjopht fupi.


Liiqoph vsedl ug nz xiilmz qsuhsitt jet ciip e dunqmivi heni djephis.
Vjopht jewi tvesvif vu nuwi op vji sohjv fosidvoup epf O'wi piwis ciip jeqqois. O xomm imecusevi nusi up vjot ev vji ipf ug vji gopem xiil.

Wisz hsevigam vu ci qesv ug vjot dunnapovz.