Changed my routine at the start of this month to PPL (Chest + shoulders, back + hamstrings, legs) and also adopted a IF diet, whilst focusing my gym days on the 3 main lifts.

Gains have been so so good. Cutting down nicely with the IF diet and my 3 main lifts are all going up. Just back doing legs and the pump feels great.

Fuark brahs, been awhile since I posted in here. Haven't been neglecting lifting, just neglecting my Misc lifting thread duties.

During my posting hiatus I did switch my routine. Basically I simplified it a bit, increased weekly training frequencyslightly, and in doing those two things reduced my time in the gym for each workout a fair bit.

Basically just a KISS mentality, with a bit of "doing what I enjoy" thrown in the mix.



Today I just finished my quickest, heaviest day of the week. Literally just the following:

Deadlift (conventional) 12*1 rest-pause reps
Heavy DB box step-ups 3*6 per leg
Farmer's Carries 3*30ish seconds (aiming to "fail" and need to put down DBs between 25 and 35 seconds)

Only things that really get a 'pump' on this day are forearms and traps.

For a long time I did kind of neglect DLing because I just prefer squatting and never really felt like I got a ton out of DLing, but doing them in this style (rest-pause) is actually really enjoyable and I feel like my competence in the lift is increasing very quickly. Doing repeated "heavy" singles where you are fully re-setting up for each pull is making the movement feel a lot more fluid and correct. It's pretty nice.

This is also my most 'unique' day of my split, the rest of it looks a lot more typical of an Upper/Lower split.

Fuark, resurrecting this thread.



Recently added in some more frequent cardio (getting older, gotta keep the heart and lungs healthy...) in the form of a 10 min warmup on a rower, then 10 mins on the stair mill at the end of each workout. Not a huge amount, obviously. But just a little bit added in to kind of round out my workouts a little bit.

Today is gonna be a quick day, gonna do the following:

10 min row warmup
BB Rows
Flat bench DB press
Deadlift
10 min stair mill

Nothing crazy, not too heavy either. Just a quick workout.

I made some decent gains on my last bulk. About to go back into a calorie surplus for a while again. Might gain about 10 lbs and cut again.