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Forum » ITT: Rate/describe your training/lifting routine this past week
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Thread: ITT: Rate/describe your training/lifting routine this past week

post 1677480123 02-18-2023, 11:45 AM
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#31
  1. Kylehero
  2. Registered User
  1. Kylehero
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  4. Location: Indiana, United States
  5. Age: 39
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Push/pull 3x/wk, with the occasional kettlebell/ mace bell swings peppered in between. Peloton 1x/wk for now
Burn rubber, not your soul
post 1677480533 02-18-2023, 11:53 AM
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#32
  1. Channel83
  2. Cable 12
  1. Channel83
  2. Cable 12
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Weighted dips, weighted pull ups, rest, weighted dips, weighted pull ups, leg stuff with a kettlebell & some OHP press, rest
post 1677480543 02-18-2023, 11:54 AM
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#33
  1. GordonXXX
  2. Generation X Capitalist
  1. GordonXXX
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Originally Posted By Muzzlrpress⏩
You don't train back/legs at all?
1. Pull-ups hit back. Watch Kinobody.
2. Walking covers legs. I have good proportions. I'm built like a soccer player. And I don't want big legs. I like to fit into my skinny/slim jeans.
post 1677481563 02-18-2023, 12:18 PM
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#34
  1. Muzzlrpress
  1. Muzzlrpress
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Originally Posted By Ripper908⏩
I legit dont remember any of that if it was a big misc thing

I remember bulldog
I remember rudyrude
Natty Graham
and even Zyzz posts

I am disapoint in myself
weetabix and continental rice is dreamer
I'm back, bitches!
post 1677481603 02-18-2023, 12:19 PM
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#35
  1. Muzzlrpress
  1. Muzzlrpress
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Originally Posted By GordonXXX⏩
1. Pull-ups hit back. Watch Kinobody.
2. Walking covers legs. I have good proportions. I'm built like a soccer player. And I don't want big legs. I like to fit into my skinny/slim jeans.
I missed the pull ups
I'm back, bitches!
post 1677481933 02-18-2023, 12:30 PM
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#36
  1. imbeingcereal
  2. Registered User
  1. imbeingcereal
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I've been doing PPL 2x a week with 5/3/1 lifts. I don't do deadlifts, because of a bad lower back, so my main "power" lifts are:

-Flat Bench
-Weighted pullups (bump up weight next session if I hit 3 sets of 6)
-Squat
-Incline Bench
-Rows
-Deload Squat (have really bad recovery in legs)

I'm getting pretty burnt out on lifting 6x a week. I want to go to a more 3x a week workout with good frequency and focus on doing cardio, flexibility, or non-gymcel acivities in general on off days. Anyone have a good full body routine for intermediates that isn't purely strength driven? I'm relatively happy with my lifts and am more focused on overall health. Even squatting 250 is a lot of stress for me because I'm a 155 lb manlet. I'd rather do higher reps and put less stress on my joints.
post 1677482083 02-18-2023, 12:34 PM
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#37
  1. steeler505
  2. 🇷🇺🇷🇺🇷🇺
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Climbing out of bed
Climbing in and out of my car
Cracking beer
Lifting beers to mouth
**Misc. Pureblood Crew**
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**Russia/anti-degen Crew**
**Her anus tint tells you everything you need to about her Crew**

Auto-negging posts with instagram/tiktok links and not embedding a single image
post 1677482223 02-18-2023, 12:37 PM
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#38
  1. Channel83
  2. Cable 12
  1. Channel83
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Originally Posted By steeler505⏩
Climbing out of bed
Climbing in and out of my car
Cracking beer
Lifting beers to mouth
Like it. How many times per week?
post 1677482233 02-18-2023, 12:37 PM
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#39
  1. GordonXXX
  2. Generation X Capitalist
  1. GordonXXX
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Originally Posted By GaryRidgway⏩
Can you give an example of your meals? I struggle to get even 250g of protein.
Skinless Boneless Chicken Breast.
post 1677485333 02-18-2023, 01:50 PM
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#40
  1. Ripper908
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Originally Posted By GordonXXX⏩
1. Pull-ups hit back. Watch Kinobody.
2. Walking covers legs. I have good proportions. I'm built like a soccer player. And I don't want big legs.
cope
Stats: 6 foot, 240 pounds
Cane Corso Crew
post 1677487443 02-18-2023, 02:30 PM
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#41
  1. MBisonSon
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  1. MBisonSon
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LMFAO at "walking covers legs" 🤭🤭🤭
The billionaire and the beggar both have 24 hours in a day.

That's why grandma's apple pie rocks and yours sucks.
Originally Posted By Dave22reborn
At least it will thunderstorm tonight, and we know how they feel about water. :)
^^^Racist police officer who also cries about how racism doesn't exist, also cries reverse racism and typifies the stupidity of the racist right, referring to black people as "they" and regurgitating racist stereotypes.
post 1677487463 02-18-2023, 02:31 PM
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#42
  1. Ripper908
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Originally Posted By MBisonSon⏩
LMFAO at "walking covers legs"
epitome of the misc lifting mentality
Stats: 6 foot, 240 pounds
Cane Corso Crew
post 1677490053 02-18-2023, 03:30 PM
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#43
  1. guest89
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Originally Posted By Kylehero⏩
Push/pull 3x/wk, with the occasional kettlebell/ mace bell swings peppered in between. Peloton 1x/wk for now
I'm assuming your push and pull workouts are full body and leg is inclusive?

My gym is getting crazy busy Monday-Thursday with the new years chumps showing up.

I've been considering looking into a kettlebell/mace for at home work Monday-Wednesday. How do you like it and do you follow a program/structure or just randomly use them?
post 1677490953 02-18-2023, 03:59 PM
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#44
  1. GreatOldOne
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Since last Saturday, did 531 press, dead, bench and today squat day. Made all my reps plus extra, doing boring but big and GHD, reverse hyper, GHD sit ups, chin ups and cable rows for assistance on various days.

Did Armstrong Pull Up program M-F, which has been progressing nicely but stalling out that last two weeks or so.

Played Judo 4 sessions, karate 4 sessions.

Walked 2 miles 4 days, ran 3 miles one day.

Leaning out pretty well. Six pack beginning to show. Overall, very active and satisfied with training and results.
post 1677492653 02-18-2023, 04:40 PM
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#45
  1. DomMJr
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Only 4 minutes biking. 2 30-s sprints.

12 minute ab workout right before, so it feels like cardio nonstop together.

might run later. It is kind of boring nearby to run outside
post 1677493693 02-18-2023, 05:02 PM
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#46
  1. Kawhilights
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I’m sick of being a big ******* on squats so I’m reevaluating my entire form and will be following a dedicated strength program for them. Max ever was 295, like 5 months ago.

On the plus side my deads are nice. Trap bar crew, but pyramided up to 470 recently, failed 540, then pyramided down from 470 again. Also went at hamstrings super hard and had to take 2 days off because my legs were useless.

Also walk 2-3x week with my smol dog. He needs a few days to recover because he’s little and we do at least 1 mile with about 1/3 of that being running/jogging/sprints.

Ab outlines are visible in good lighting at 225. Cutting down from 250 or so back in July. Probably stop around 205.
Lurking since '05 - the days of VS gorilla/cloud/goku threads
post 1677493813 02-18-2023, 05:04 PM
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#47
  1. bradlehman
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Leg day tomorrow, but a bit embarrassed to say I skipped it the whole rest of this week. Got sucked into watching these videos of Arnold talking about his workouts back in the day and ended up trying to replicate them a couple times, so it was a very chest/back heavy week.

Today I did an Arnold-style combined chest/back morning workout (which he would have followed up with legs in the evening, but my gym closes super early on weekends, so there was no time).

My version today was:

Flat DB bench (started heavy and dropped down by 5 pounds per set for 5 sets)
Incline DB bench (4 sets with the same weight, a bit lighter than for flat)
DB pullover (earlier in the week was the first time I could recall ever doing this - did it heavier this time)
DB flyes (went heavier than I had been doing over the past couple months - felt good)
Cable rows (hit a new high weight today for working sets - not all-time but at least since I restarted lifting regularly)
Lat pulldown (4 sets - getting a bit worn out by this point)
Dips (had a hard time doing more than one set, but I haven't done these in years)
Chest-supported T-bar rows (4 sets - all good here)


I've been cutting, but I have also experienced some quasi-noob gains since I hadn't been lifting regularly for quite a while until I got back in the gym this past November. Weight on the scale is going down now after stalling for a while, perhaps because some muscle gains were counterbalancing fat loss. Just been going by the mirror until now. Down about 15lbs since the start of the cut and about 5lbs in the past two weeks now that I'm seeing progress again.
post 1677516303 02-19-2023, 04:06 AM
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#48
  1. lightsarefallin
  2. Nukem
  1. lightsarefallin
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Originally Posted By Robmnrd⏩
Needs more weetbix and bowls of continental chicken and vegetables family pack rice.
lmfao aweir

but dude is like the complete antithesis of dreamer, lettuce beef real tea

My main staples are also chicken breasts and other lean meats and potatoes/legumes. I don't really eat much rice anymore although I see the value.
Originally Posted By MBisonSon⏩
LMFAO at "walking covers legs"
lol come on, nobody really believes that.

having said that, I've noticed there are certain things I can do other than heavy lifting that willmaintainmy leg size, but never build any more mass.
*Look at reflection in car window and flex every time crew*
*Use half the roll to wipe after a poo crew*
*Fart in the gym and blame rotten smell on faulty ventilation crew*
*Fart at home and blame it on the dog crew*
*Watch neutron-star density poop mock me as water flushes around it and it stays put crew*
*Drive 2 minutes in the summer and back of shirt gets completely wet crew*
*Coffee black as midnight on a moonless night crew*
*Fat shame my cat on a daily basis crew*
post 1677516513 02-19-2023, 04:25 AM
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#49
  1. jtaylor2010
  1. jtaylor2010
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Originally Posted By Casca⏩
I have managed to pancake stretch to where my stomach touches the floor. Yep, rotating the pelvic. Front split is close and middle split seems possible now.

I am weighing in at close to 180lbs at 5'11" in the morning which is not good. I should be >170. It makes a big difference in what I can do.

I have been consistently eating only reheat foods for a long time now, like frozen chicken tenders and pizza. I don't over eat, but what I use to eat consistently while being close to 160lbs was food I actually cook, like stir fry. I need to get back to doing that and stop being lazy with food prep.

I have learned to correct golfers elbow from pull ups. It's to do with flexor to extensor strength. I can now climb a rope using only upper body strength, no legs/feet. It has tremendously increased my flexor strength and I can feel golfers elbow coming on. I am limiting rope climb and increased finger tip stuff and back of hands stuff to also increase extensor strength. I think it is working.

Front lever, even with me being heavier than I like is good. I can do full front lever and every time I train it, I am better than I was before.

Planche sucks. I am most likely 185+ when at gym and it just sucks trying to hand balance yourself horizontally even with legs tucked in at that weight. I'm going to have to keep trying though or I am going to regress. It just sucks. Fuking hard as hell to do even when I was ~160lbs. At 185+ that's a big NOPE....I need to lean out.

I rate 6/10. I'm just trying to not regress in some areas, but am actually progressing in other areas.
Damn, what is your stretch routine? I’ve been doing a little better this year but want to find something I can stick with and maximize flexibility gains. Any youtube channels or other sources for good routines to follow that you’d recommend?
post 1677516543 02-19-2023, 04:26 AM
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#50
  1. Samraiwise
  2. 🥋 A Karate Kid age 65 🔥
  1. Samraiwise
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2023/2/19 (Sun)

Bench Press
123 lbs (56kg) x 10
148 lbs (67kg) x 8
161 lbs (73kg) x 7
174 lbs (79kg) x 6
187 lbs (85kg) x 5
201 lbs (91kg) x 5
209 lbs (95kg) x 6
214 lbs (97kg) x 5
187 lbs (85kg) x 8
Total Reps 60

Weighted Chin up
BW (0kg) x 10
22 lbs (10kg) x 10
33 lbs (15kg) x 5
44 lbs (20kg) x 5
55 lbs (25kg) x 6
66 lbs (30kg) x 6
77 lbs (35kg) x 5
66 lbs (30kg) x 7
55 lbs (25kg) x 8
44 lbs (20kg) x 10
Total Reps 72

and after the w/o, running 15 km (9.3 mi)


Originally Posted By GordonXXX⏩
i reduced my dumbbells weight from 75s and 30s down to 50s and 25s. why? because i got a bad case of distal bicep tendonitis in my right arm. had to take 2 weeks off. now i'm back but with lower weight and more focus on form and time under tension. my dreams of using the 100s are long gone. i just don't want to get injured. i don't think the tendonitis was from pressing the 75s or the 75s flyes - it was from getting the 75s up and into position 6X a day - essentially curling them that gave me the tendonitis. current strategy -

DIET AND WORKOUT

DIET

5am - Black Hazelnut Coffees - 5
12pm - Gym - Semi-Frozen Spring Waters - 16.9 oz. - 2
1pm - RX Bar - Chocolate Sea Salt - 1
4pm - Dinner – OMAD – Boneless Skinless Chicken Breast – 1.25 Pounds (Raw), Sweet Potato – 1.25 Pounds (Raw), Steamed Broccoli Florets (Frozen) - 10 oz., Frank’s Red Hot Wings Buffalo Sauce, Himalayan Pink Salt, Fresh Cracked Ground Black Pepper, Orange Flavored Sparkling Seltzer Waters – 2

* Avoid/Minimize - Refined/Processed Sugar, HFCS, Flour/Grains, Dairy, Soy, and Oil - Read Labels!
* Calories Formula - 12X Target Body Weight - Daily Maximum
* Protein Formula - .82 Grams per Pound of Target Body Weight - Daily Minimum

WORKOUT

Weight Lifting - Daily - 7 Days/Week
1. Flat Bench Dumbbell Press - 50s - 3x12
2. Standing Alternating Dumbbell Hammer Curls - 25s - 3x12
3. Flat Bench Dumbbell Flyes - 50s - 3x12
4. Pull-Ups - 3x12
5. Captain's Chair Leg Raises - 3x12

* Progressive Overload - Keep Increasing Dumbbell Weight!
* Focus on Good Form, Time Under Tension, and Controlled Slow Movements and Negatives.

Cardio - Weekly - 2 Days/Week
1. Outdoor Walk - 6.6 Miles

2-17-23
Honestly, I admire your shape, at age 53 & 5.2ft,

good proportions especially thick waist and man boobs.




What's your secret!?

Oh, YES!!



I wish I look like you when I'm your age!!

Hey wait, you are 53 and I'm already 63...it's too late for me, damn.
Originally Posted By GordonXXX⏩
1. Pull-ups hit back. Watch Kinobody.
2. Walking covers legs. I have good proportions. I'm built like a soccer player. And I don't want big legs. I like to fit into my skinny/slim jeans.
You are absolutely right, clever choice!!



Way to go Gordo!!
🌺 Lauren Brooks Kelly (snailsrus) - Jul 25, 1991 – Jan 29, 2022
Thread: RIP Snails : https://forum.obnoxiousbrutes.com/showthread.php?t=181070293&page=100

⭐ Samurai Break: 140kg(308lb) Failed Bench Press Recovery Video:
http://www.youtube.com/watch?v=U8eIkpZ29u0
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https://forum.obnoxiousbrutes.com/showthread.php?t=4832373&page=200
📌 Please Call me Kaz, a 65-year-old 🥋 Karate Kid in Tokyo.
post 1677516793 02-19-2023, 04:39 AM
-
#51
  1. BigNik78
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My normal higher volume ppl 3 on two off 3 on two off (20 mins pwo elliptical) but am going back to 3 on 1 off 3 on 1 off after the forearm injury I've been working through clears up.
Ultra-Low Test Crew
MAGA
post 1677517603 02-19-2023, 05:13 AM
-
#52
  1. Narrator02
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  1. Narrator02
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Anyone do 1 bodypart per week? Is that enough frequency? Like chest on Monday, back on Tue, legs on wed....
post 1677517713 02-19-2023, 05:17 AM
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#53
  1. BigNik78
  2. Five Star Man
  1. BigNik78
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Originally Posted By Narrator02⏩
Anyone do 1 bodypart per week? Is that enough frequency? Like chest on Monday, back on Tue, legs on wed....
Bro-Split worked great for me in my younger days but ppl was in the shadows back then so I never tried it until the last 8ish years.
Ultra-Low Test Crew
MAGA
post 1677528133 02-19-2023, 10:54 AM
-
#54
  1. lightsarefallin
  2. Nukem
  1. lightsarefallin
  2. Nukem
  3. Join Date: Oct 2010
  4. Location: Canada
  5. Posts: 57,269
  6. Rep Power: 504833
Originally Posted By Samraiwise⏩
2023/2/19 (Sun)

Bench Press
123 lbs (56kg) x 10
148 lbs (67kg) x 8
161 lbs (73kg) x 7
174 lbs (79kg) x 6
187 lbs (85kg) x 5
201 lbs (91kg) x 5
209 lbs (95kg) x 6
214 lbs (97kg) x 5
187 lbs (85kg) x 8
Total Reps 60

Weighted Chin up
BW (0kg) x 10
22 lbs (10kg) x 10
33 lbs (15kg) x 5
44 lbs (20kg) x 5
55 lbs (25kg) x 6
66 lbs (30kg) x 6
77 lbs (35kg) x 5
66 lbs (30kg) x 7
55 lbs (25kg) x 8
44 lbs (20kg) x 10
Total Reps 72

and after the w/o, running 15 km (9.3 mi)





Honestly, I admire your shape, at age 53 & 5.2ft,

good proportions especially thick waist and man boobs.




What's your secret!?

Oh, YES!!



I wish I look like you when I'm your age!!

Hey wait, you are 53 and I'm already 63...it's too late for me, damn.



You are absolutely right, clever choice!!


Way to go Gordo!!




*Look at reflection in car window and flex every time crew*
*Use half the roll to wipe after a poo crew*
*Fart in the gym and blame rotten smell on faulty ventilation crew*
*Fart at home and blame it on the dog crew*
*Watch neutron-star density poop mock me as water flushes around it and it stays put crew*
*Drive 2 minutes in the summer and back of shirt gets completely wet crew*
*Coffee black as midnight on a moonless night crew*
*Fat shame my cat on a daily basis crew*
post 1677528463 02-19-2023, 11:01 AM
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#55
  1. Nothingburger
  2. Banned
  1. Nothingburger
  2. Banned
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  4. Posts: 183
  5. Rep Power: 0
5 hr of finger text reps
3 sets forearm power wanks
3 sets fleshlight hip thrusts
5 sets of farmer's walks of snacks and drink from fridge
2 sets of ab contraction turd cutters
5 hr upright gamer ass sits

superset with french fry curls
post 1677528553 02-19-2023, 11:03 AM
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#56
  1. bradlehman
  2. U Mirin?
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^The most polite ethering of all time.
post 1677529233 02-19-2023, 11:19 AM
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#57
  1. lightsarefallin
  2. Nukem
  1. lightsarefallin
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Originally Posted By Nothingburger⏩
5 hr of finger text reps
3 sets forearm power wanks
3 sets fleshlight hip thrusts
5 sets of farmer's walks of snacks and drink from fridge
2 sets of ab contraction turd cutters
5 hr upright gamer ass sits

superset with french fry curls
The rotter routine
*Look at reflection in car window and flex every time crew*
*Use half the roll to wipe after a poo crew*
*Fart in the gym and blame rotten smell on faulty ventilation crew*
*Fart at home and blame it on the dog crew*
*Watch neutron-star density poop mock me as water flushes around it and it stays put crew*
*Drive 2 minutes in the summer and back of shirt gets completely wet crew*
*Coffee black as midnight on a moonless night crew*
*Fat shame my cat on a daily basis crew*
post 1677529413 02-19-2023, 11:23 AM
-
#58
  1. kimm4
  1. kimm4
  3. Join Date: May 2008
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This past week I hit upper/lower/upper. For some reason I felt off the entire week and it showed in every workout. It was a struggle so I'm hoping Monday will be a fresh start and it'll be better.
National Level Competitor (Female BB)
post 1677530073 02-19-2023, 11:42 AM
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#59
  1. SmithMachineGuy
  1. SmithMachineGuy
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Been doing total body 1 day on 2 days off. Going relatively heavy on overhead press, squats, and every few workouts heavy deadlifts. Pull ups and cable rows for back. Stupid shutdowns derailed a lot of my fitness, so trying to get some base strength/stamina back. After I get the big lifts out the way, I just kind of mess around with whatever accessory movements I feel like. Finish up with mobility and stretching. I'd like to do total body every other day, but too old for that, joints need the 2 day rests.
post 1677530503 02-19-2023, 11:53 AM
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#60
  1. lightsarefallin
  2. Nukem
  1. lightsarefallin
  2. Nukem
  3. Join Date: Oct 2010
  4. Location: Canada
  5. Posts: 57,269
  6. Rep Power: 504833
Originally Posted By kimm4⏩
This past week I hit upper/lower/upper. For some reason I felt off the entire week and it showed in every workout. It was a struggle so I'm hoping Monday will be a fresh start and it'll be better.
you know, I've been feeling slightly off myself. A bit tired inexplicably. I wonder if it's our bodies anticipating the upcoming time change. My wife and a few friends also report similar fatigue.
*Look at reflection in car window and flex every time crew*
*Use half the roll to wipe after a poo crew*
*Fart in the gym and blame rotten smell on faulty ventilation crew*
*Fart at home and blame it on the dog crew*
*Watch neutron-star density poop mock me as water flushes around it and it stays put crew*
*Drive 2 minutes in the summer and back of shirt gets completely wet crew*
*Coffee black as midnight on a moonless night crew*
*Fat shame my cat on a daily basis crew*
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