Current Events > How are your fitness goals coming along, ce? Rejuvenated

(+) Yeah! (+)

Bench press fail: https://www.youtube.com/watch?v=2J41baLKw6k

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Lmao that music

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yea that was cinematic

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Lol jeez.

Some day maybe I'll squat as much as you bench

I'm rounding up on a year of lifting and not sure how to feel about my results, though it's my own fault for having been so inconsistent especially recently

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Lol glad you guys enjoyed that. You've only been lifting a year? I feel like I've been corresponding with you on here for years.

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Pow Pow Punishment posted...

Lol glad you guys enjoyed that. You've only been lifting a year? I feel like I've been corresponding with you on here for years.

Well I got back into this year. I was pretty serious about it about a decade ago now lol

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But I took off like 4 years and it sure feelslike everything reset in that time

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I'm feeling pretty motivated again though. Maybe it's because my birthday is next week and id like to start 31 strong

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I'm on day 3 today.

Ate way too much candy and sweets and didn't work out at all for the months of sept and oct. I'm back at it now.

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What do you guys think of this routine:
Day 1 (Legs): Squat 3x5, Deadlift, lunges
Day 2 (Upper): Bench 3x5, Rows 3x5, incline bench, pullups
Day 3 (Arms): OHP, Lateral/Rear delt raises, skullcrushers, barbell curls, overhead tricep extension, dumbell curls
Day 4 (Legs): Squat 3x10, Front squat 3x8, romanian deadlift, glute ham raises, walking lunges
Day 5 (Chest): Bench 3x10, Incline, flys
Day 6 (Back): Rows 3x10, pullups, dumbell rows

Is that just too much volume? The arms day is just arms so its not like it takes alot of energy out of me. My legs, chest, and back each get at least 2 days of rest in between. And after Arm day I dont use my arms for another 2 days. I kinda like the scheme of day to day, I hit every major bodypart twice.

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I don't see how you like working out so many days a week. I think I liked 3x better than 4x a week myself

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I am 3 lbs away from a body weight press. Haven't done that in 5 years and 8 lbs

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MaddenDude-- posted...

What do you guys think of this routine:
Day 1 (Legs): Squat 3x5, Deadlift, lunges
Day 2 (Upper): Bench 3x5, Rows 3x5, incline bench, pullups
Day 3 (Arms): OHP, Lateral/Rear delt raises, skullcrushers, barbell curls, overhead tricep extension, dumbell curls
Day 4 (Legs): Squat 3x10, Front squat 3x8, romanian deadlift, glute ham raises, walking lunges
Day 5 (Chest): Bench 3x10, Incline, flys
Day 6 (Back): Rows 3x10, pullups, dumbell rows

Excessive, your upper-body is going to need more rest unless you're keeping the intensity or volume low (in which case you're short-changing yourself by not putting more into each session).

This applies to your pressing frequency, by the way, not that dedicated back day. If you'd rather split by pushes and pulls that can work, although I definitely prefer having both in the same workout.

But hey, if you really really like this and are eating enough, it's not like you won't progress from it. By far the most important thing is to attack your training with tenacity and long-term commitment. That can make plenty of "bad" routines net better results than what other people are doing "optimally". Plenty of jacked guys are doing what others would consider "wrong" and they get results because they believe in it.

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I appreciate the advice bro. I'm not committed to this by any means. My intensity is solid, I'm a go-hard or go-home type of mentality. But my volume doesn't feel that high.

How would you modify the routine? I'm limited to pure free-weights because this is all in my garage gym.

I just figured I'm benching twice a week, 12 sets per week (6 flat bench, 6 incline bench), and so I figured 1 day of OHP might be enough? The flys I often skip tbh.

My arm day is also very fluid, I will do skullcrushers and barbell curls but beyond that its whatever I'm feeling. I also may throw those into the dedicated chest/back days too. I dont do close grip cuz I feel a painful twinge in my rotator cuff. But the other workouts are okay.

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today's workout:

2mi warmup
10x300m @ 4:58/mi pace, 100m walk rest
1mi cooldown

meant for this to be a medium-quality session, but i did have to strain a little for reps 7-10. nbd.

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I lost 40 pounds over the last 12 months, and have been maintaining my weight.
Pretty happy.

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this is what Im doing atm

Saturday:
OHP (5/3/1)
OHP 5x10 @ 30% 1RM
chinups: 3x5 (working my way up by adding a rep every week, e.g., 5,5,6 to 5,6,6, etc)
DB rows: 3x10 (work my way up to 3x15 then add sets, e.g., 4x10)
facepulls:3x10 (same scheme)

Sunday:
Squats (5/3/1)
Squats 5x10 @ 30% 1RM
BB hip thrusts: 3x10 (same scheme)
calf raises: 3x10 (same)
leg raises: 3x10 (same)

Wednesday:
Bench 5/3/1
Bench 5x10 @ 30% 1RM
BB rows: 5x8 (add reps until I get up to 5x12, then add weight)
band pulldowns: 3x10 (same progression as the other 3x10 sets)

Thursday:
Deadlift 5/3/1
Deadlift 5x10 @ 30% 1RM
same accessories as squat day

I'm not super worried about making progress on my accessories, but its nice to have some idea of what I'm working toward

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Going great. Getting my strength back up fast

But, because of the weather, I'm really losing it for cardio. Need to get back on that. Ugh

Also, covid is climbing back up. Now I'm getting paranoid at the gym. I think I should wake up early and go in the morning before work vs after work during peak hrs.

I actually have two sets of adjustable dumbbells that are 180 to 200lb. One I plan to sell. Haven't used them much since I went back to the gym, but will be there in case..

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Pow Pow Punishment posted...

Bench press fail: https://www.youtube.com/watch?v=2J41baLKw6k

Could have spotted you dude. You sure it's a good idea to bench that much alone by yourself

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nyc gyms are probably going to shut down again. i wasn't going anyway though.

making do with a pullup bar and lifting random objects

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bench day today
forgot to mention my lateral raises this workout!

not a bad day

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Arcanine2009 posted...

Could have spotted you dude. You sure it's a good idea to bench that much alone by yourself

Been at it for close to 20 years without a spotter, I'm good. Part of my purpose in uploading my fail was to show it's not a big deal to fail without a spotter. Good to see you btw.

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I've had random injuries from running no one seems to be able to figure out over the last year

I switched to toe socks and zero drop foot shaped Altras. Zero pain. Zero injuries.

The footwear industry is a bunch of bullshit


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Colorahdo posted...

I've had random injuries from running no one seems to be able to figure out over the last year

I switched to toe socks and zero drop foot shaped Altras. Zero pain. Zero injuries.

The footwear industry is a bunch of bullshit

Lmao I can't remember the last time I wore shoes actually now that you mention it

Even when I go out it's just flip flops

I get what you're saying though

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Balrog0 posted...

Lmao I can't remember the last time I wore shoes actually now that you mention it

Even when I go out it's just flip flops

I get what you're saying though

I plan on training barefoot as part of my rehab. I always laughed at the minimalist shoes crowd hurting themselves -- no shit, most people have atrocious running form and defformed feet

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Pow Pow Punishment posted...

Been at it for close to 20 years without a spotter, I'm good. Part of my purpose in uploading my fail was to show it's not a big deal to fail without a spotter. Good to see you btw.

Watched the video in its entirety. Yeah I understand. I don't use a spotter either, though I don't lift that much. Was a close call

Yeah good to see you too. Guess you don't go to the gym at all and have your own equipment now. Heh.

We should meet up someday. I'm in the bay too

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Damn PPP if you can't do the roll of shame, you know to not use clamps.

Had to do the roll of shame myself last week

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today am deadlift day

I still need to eat breakfast but Im just not hungry. Gotta start making shakes again I guess

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Test results for covid came back negative. Sadly, im back at work so I'll have to wait until afterwards for my back/shoulders focused workout

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just went for a 3 mile run barefoot

holy crap, this is amazing. My injuries completely disappeared, my running economy was incredible

got weird looks

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pretty decent day today, I got 300 on my deadlifts which is almost to where I was

didn't do all my accessory work though

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Colorahdo posted...

just went for a 3 mile run barefoot

holy crap, this is amazing. My injuries completely disappeared, my running economy was incredible

got weird looks

i dont mind running barefoot on some good grass. back near my parents there's a grass field that's used to play polo, a loop around it is 1k. could run there all day.

definitely wouldnt do it on pavement, and I think i'd be hesitant about dirt trails too.

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BreezyExcursion posted...

i dont mind running barefoot on some good grass. back near my parents there's a grass field that's used to play polo, a loop around it is 1k. could run there all day.

definitely wouldnt do it on pavement, and I think i'd be hesitant about dirt trails too.

I have little soft baby feet and it actually didn't bother me on the dirt trail I ran on. Kinda felt good actually

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Rest day, gonna eat a bunch of eggs and sleep all day

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Another barefoot run this morning, hard to believe how much this is helping my body heal. Also it's surprisingly not cold once you get going, it was 25F

Im gonna be one of those weird hippies running trails in vibram five fingers soon

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Heck yeah man

I need to do more cardio

Today am ohp day tho

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I've been in purg so much that I forgot about these topics. Today was my first leg/cardio day after a week deload.
Squat: 4x5 @295lbs
Calf Raises
Core work
Deadlift: 4x7 @135lbs (only managed 1 rep on the final set)

I don't set real goals for cardio on this session since my legs are shot from the beginning. Barely managed a walk/jog mile.
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Not as well as I would like. Had to drop 6 pounds from my bench presses (down to like 135 lol :( ), and my running is suffering too. I need to get my shit together. I'm going to do a little restart day where I do as many weighted chin-ups as I can and spend hours on the treadmill. I want to be as sore as possible tomorrow, I miss that feeling.

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Welp, not off to a great start. I was walking on my treadmill to warm up and my legs felt a little tight, so I started kinda high-stepping to try to loosen them up. Got a little too enthusiastic and drove my left knee right into the treadmill control panel. Thankfully the treadmill seems okay, but my knee's all swollen. I'm a very clever man.

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SamWincester posted...

I've been in purg so much that I forgot about these topics. Today was my first leg/cardio day after a week deload.
Squat: 4x5 @295lbs
Calf Raises
Core work
Deadlift: 4x7 @135lbs (only managed 1 rep on the final set)

I don't set real goals for cardio on this session since my legs are shot from the beginning. Barely managed a walk/jog mile.

They died off for a while there to be fair, I only just brought it back. Hopefully I'll keep up with it for a while again

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Arcanine2009 posted...

Watched the video in its entirety. Yeah I understand. I don't use a spotter either, though I don't lift that much. Was a close call

Yeah good to see you too. Guess you don't go to the gym at all and have your own equipment now. Heh.

We should meet up someday. I'm in the bay too

I'm down to meetup sometime. I used to meet up with a lot of people on the martial arts board a long time ago and it was always a blast.

Dathrowed1 posted...

Damn PPP if you can't do the roll of shame, you know to not use clamps.

Had to do the roll of shame myself last week

Roll of shame? I definitely prefer keeping the clamps on so I can control the weight rather than have shit dumping everywhere and possibly damaging my patio.

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Where you just roll the bar off your belly after a failed bench press

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Had steak, eggs and broccoli for breakfast

But also have had several mozzarella sticks since then

Been eating pretty well lately so I'm just gonna call it a cheat day. It's squat day anyway

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Good workout, also took a 3 hour nap. Pretty good day. I turn 31 tomorrow

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shoot I still haven't eaten today

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Made my own rehab routine for my chronic injuries I've accumulated in the past few years of mountain sports and I'm disgusted at the medical community now

videos on youtube have been FAR more helpful than the thousands I've spent on PT and "sports" medicine doctors, I can't believe how good I feel today

be your own advocate, CE, the medical community is ignorant about athletes. That's why there are always "miracle" recoveries -- yeah, they're not fat and actually have muscles. What a miracle

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I ate healthy as hell today

Then I had a bag of cheetos and some sour patch kids smh

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Balrog0 posted...

sour patch kids

They're essentially gelatin, citric acid, and sugar. Only that last one is a possible problem.