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Forum » What's your current exercise program
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Thread: What's your current exercise program

post 10000149485 05-02-2026, 12:42 PM
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#1
  1. Dogma
  1. Dogma
  3. Join Date: Feb, 2026
  4. Posts: 1,111
  5. Rep Power: 233

What's your current exercise program

do any of you work out or is this place just a bunch of lardass boomers now
post 10000149489 05-02-2026, 12:44 PM
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#2
  1. notbadnotbrad
  1. notbadnotbrad
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Day 1

Band side resides 3 x 30
Body weight squats 5 x 20

Day 2

Push ups 5 x 20

Day 3

Pull ups 5 x 5

10k steps per day
post 10000149509 05-02-2026, 01:01 PM
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#3
  1. Dogma
  1. Dogma
  3. Join Date: Feb, 2026
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Originally Posted By notbadnotbrad⏩
Day 1

Band side resides 3 x 30
Body weight squats 5 x 20

Day 2

Push ups 5 x 20

Day 3

Pull ups 5 x 5

10k steps per day
Not bad but what about days 4-7

@allfather this thread was intended for the main forum
post 10000149514 05-02-2026, 01:04 PM
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#4
  1. notbadnotbrad
  1. notbadnotbrad
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Originally Posted By Dogma⏩
Not bad but what about days 4-7

@allfather this thread was intended for the main forum
Take a day rest and repeat
post 10000149531 05-02-2026, 01:27 PM
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#5
  1. Dogma
  1. Dogma
  3. Join Date: Feb, 2026
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Originally Posted By notbadnotbrad⏩
Take a day rest and repeat
Nice
post 10000149658 05-02-2026, 02:52 PM
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#6
  1. Silence3
  1. Silence3
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Post deleted by user
post 10000149668 05-02-2026, 02:58 PM
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#7
  1. johnvee73
  1. johnvee73
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1 hour walk daily.
Favourite users

Getter done
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EM
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Favourite near reds

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post 10000149673 05-02-2026, 03:00 PM
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#8
  1. Sigmund_Evil
  2. Banned
  1. Sigmund_Evil
  2. Banned
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i cant share that with you. it's a formula, never tell ur tricks of the trade.

now fuck off
Trust me when I say, the FEDs are watching.

Officer Randolf Shitler

The great journey waits for nobody.

post 10000149675 05-02-2026, 03:00 PM
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#9
  1. GaryRidgway
  1. GaryRidgway
  3. Join Date: Apr 2013
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Day 1

Band side resides 3 x 30
Body weight squats 5 x 20

Day 2

Push ups 5 x 20

Day 3

Pull ups 5 x 5

10k steps per day
post 10000149717 05-02-2026, 03:23 PM
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#10
  1. AnabolicMind
  2. -[[[- EZ-PZ -]]]-
  1. AnabolicMind
  2. -[[[- EZ-PZ -]]]-
  3. Join Date: Jan, 2026
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Two 30 minute walks a day and my routine:

MON - Chest/Pressisng
TUE - DL/Back
WED - Delts/Traps
THU - Arms
FRI - Legs

~
Demturd Commies Shall Rot in Piss
post 10000149719 05-02-2026, 03:26 PM
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#11
  1. Ironmanlet
  2. Adamantium User
  1. Ironmanlet
  2. Adamantium User
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Legs, cardio and stretch

Chesticles, cardio and stretch

Back, cardio and stretch

Cardio and stretch

Just stretch

Deadlifts and core, cardio and stretch

Shoulders, cardio an stretch

Arms, cardio and stretch

Cardio and stretch

Just stretch
“The stories and information posted here are artistic works of fiction and falsehood. Only a fool would take anything posted here as fact.“

PS: Don't eat poop, just don't let the idea of it stop you from living life to its fullest.
post 10000149721 05-02-2026, 03:27 PM
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#12
  1. Silence3
  1. Silence3
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Post deleted by user
post 10000149723 05-02-2026, 03:28 PM
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#13
  1. Silence3
  1. Silence3
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Post deleted by user
post 10000149727 05-02-2026, 03:30 PM
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#14
  1. Donny2Yucky
  2. Can't Cuck The Yuck
  1. Donny2Yucky
  2. Can't Cuck The Yuck
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Originally Posted By Silence3⏩
Misc really is getting old.

Nobody lifting everyone just going for walks.
walking is the best exercise. it doesn't cost money, it's easily accessible, and it's light on the body.

if you are not a pro athlete, there is no reason to kill yourself in the gym. overexertion damages the body in the long-run. many pro athletes end up with severe lifelong issues once their career ends.

i think young people have a tendency to overdo it with working out because they have an ego and they are trying to prove themselves. once you grow up, you realize how silly it is.
post 10000149728 05-02-2026, 03:31 PM
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#15
  1. Orsonswells
  1. Orsonswells
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Drinking handles of big vodka and lifting boxes of pizza
post 10000149742 05-02-2026, 03:40 PM
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#16
  1. MetroBrah
  1. MetroBrah
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Upper/lower split

Pretty much just do upper, lower, rest. Repeat

Lower is goblet squats, calf raises and back extensions

Upper is pullover (elbows are shot, can't pullup), rear delt flys, db flys, band laterals, bicep curls and tricep press downs.
post 10000149745 05-02-2026, 03:42 PM
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#17
  1. notbadnotbrad
  1. notbadnotbrad
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Originally Posted By Donny2Yucky⏩
walking is the best exercise. it doesn't cost money, it's easily accessible, and it's light on the body.

if you are not a pro athlete, there is no reason to kill yourself in the gym. overexertion damages the body in the long-run. many pro athletes end up with severe lifelong issues once their career ends.

i think young people have a tendency to overdo it with working out because they have an ego and they are trying to prove themselves. once you grow up, you realize how silly it is.
You are correct Donny



AI notes:

Core Idea

Walking is the baseline movement the human body was designed for.
Many “aging” symptoms are partly deconditioning from too much sitting.

Lifespan Signal

Walking speed predicts survival strongly in older adults.
It reflects heart, lungs, muscles, bones, balance, and brain function.

Body Mechanics

Feet, arches, Achilles tendons, hips, and knees are optimized for efficient walking.
Walking uses elastic energy, making it low-cost and sustainable.

Circulation

Each step helps pump blood and lymph upward.
Walking reduces fluid pooling, swelling, and heaviness in the legs.

Bones and Joints

Walking loads bones and signals them to stay strong.
It also helps hydrate spinal discs and connective tissue.

Brain Benefits

Walking increases BDNF, a brain-growth protein.
Regular walking can support memory and hippocampus health.

Balance

Walking trains foot, ankle, and nervous system feedback.
Varied terrain helps maintain balance and reduce fall risk.

Practical Takeaway

Walking is not “extra exercise”; it is basic maintenance.
Even 10 minutes daily can start improving circulation, stiffness, digestion, and fitness.
post 10000149749 05-02-2026, 03:46 PM
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#18
  1. GaryRidgway
  1. GaryRidgway
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Originally Posted By MetroBrah⏩
Upper/lower split

Pretty much just do upper, lower, rest. Repeat

Lower is goblet squats, calf raises and back extensions

Upper is pullover (elbows are shot, can't pullup), rear delt flys, db flys, band laterals, bicep curls and tricep press downs.
Are you maintaining size doing this?
post 10000149811 05-02-2026, 04:40 PM
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#19
  1. kimm4
  1. kimm4
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Pretty much stick with kettlebell training full body. For cardio, walking, hiking and trail running.
National Level Competitor (Female BB)
post 10000149813 05-02-2026, 04:44 PM
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#20
  1. ElMiniRex007
  1. ElMiniRex007
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I try to burn at least 500 calories when I do my cardio. It’s about a 3 mile run and some
post 10000149814 05-02-2026, 04:44 PM
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#21
  1. AllLifter
  2. Toker
  1. AllLifter
  2. Toker
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“Islam to a man is like rabies to a dog”-Churchill
"I was repelled by the conglomeration of races which the capital showed me, repelled by this whole mixture of Czechs, Poles, Hungarians, Ruthenians, Serbs, and Croats, and everywhere, the eternal mushroom of humanity Jews and more Jews."-Hitler
post 10000149816 05-02-2026, 04:46 PM
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#22
  1. AllLifter
  2. Toker
  1. AllLifter
  2. Toker
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Originally Posted By kimm4⏩
Pretty much stick with kettlebell training full body. For cardio, walking, hiking and trail running.
do you get hit on when you do cardio ?
“Islam to a man is like rabies to a dog”-Churchill
"I was repelled by the conglomeration of races which the capital showed me, repelled by this whole mixture of Czechs, Poles, Hungarians, Ruthenians, Serbs, and Croats, and everywhere, the eternal mushroom of humanity Jews and more Jews."-Hitler
post 10000149879 05-02-2026, 05:32 PM
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#23
  1. MajorTendonitis
  1. MajorTendonitis
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Was making excellent progress last year ,then all hell broke loose and it over srs . See user name
Back with my Fam
post 10000149883 05-02-2026, 05:37 PM
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#24
  1. SuperHercules
  1. SuperHercules
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Some pullups, swimming, and eat whatever I want
See Shakebrah's sig
post 10000149894 05-02-2026, 05:49 PM
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#25
  1. MetroBrah
  1. MetroBrah
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Originally Posted By GaryRidgway⏩
Are you maintaining size doing this?
Feel like I’m looking bigger srs. I still lift with high intensity and take sets to failure, but my exercise selection is way lower and more specific. Mostly due to working around injuries.
post 10000149903 05-02-2026, 05:54 PM
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#26
  1. Legz422
  1. Legz422
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Sunday full body with 30 min bike/rower. Wed legz at home, Fri upper body at home. Try to walk or bike 30 min 5 days a week.
~ In a world where you can be anything, be kind ~
post 10000149946 05-02-2026, 06:14 PM
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#27
  1. SpeakethTruth
  2. Registered User
  1. SpeakethTruth
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It's a 4-day split built around 2 bench days.
post 10000150022 05-02-2026, 07:14 PM
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#28
  1. kimm4
  1. kimm4
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Originally Posted By AllLifter⏩
do you get hit on when you do cardio ?
Cat call or maybe the occasional whistle...most people don't approach me.
National Level Competitor (Female BB)
post 10000150078 05-02-2026, 07:41 PM
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#29
  1. LargePeter
  2. Fuck off, Lahey!
  1. LargePeter
  2. Fuck off, Lahey!
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All Blood and Guts weight sessions, done within 40 minutes including basic mobility work

Day 1
Delts/Tris

Day 2
HIIT cardio/mobility

Day 3
Back

Day 4
HIIT cardio/mobility

Day 5
Chest/Bis

Day 6
Legs

Day 7
HIIT cardio/mobility

Try to get in 12k steps/day; HIIT is 8 minutes on a spin bike (20 second sprint, 1 minute slower)
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post 10000150377 05-03-2026, 02:46 AM
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#30
  1. AdmiralGeneralbro
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  1. AdmiralGeneralbro
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Originally Posted By Silence3⏩
Misc really is getting old.

Nobody lifting everyone just going for walks.




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