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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 1677470933 02-18-2023, 07:45 AM
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#1
  1. lightsarefallin
  2. Nukem
  1. lightsarefallin
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ITT: Rate/describe your training/lifting routine this past week

Rate your training this past week. On my end, this was the second week of my yearly cut I decided to start a few weeks earlier than previous years. My pull day was alright, still getting used to my modified routine. Squats were alright on leg day. I've been focusing more on lighter weight, higher reps, and an emphasis on a nice ROM because I'm an oldcel now and work a lot on functionality and flexibility. I don't want to push 3 plates as much as possible anymore. Different goals now, I guess. Yesterday was my push day and that was probably the best training of the week, as it often is. Pump of peace.

Describe + rate your own training this past week. What are your current lifting goals?
*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 1677471173 02-18-2023, 07:54 AM
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#2
  1. GordonXXX
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  1. GordonXXX
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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
post 1677471313 02-18-2023, 07:58 AM
-
#3
  1. nothingshocking
  1. nothingshocking
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i too 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
post 1677471383 02-18-2023, 07:59 AM
-
#4
  1. naich
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At least tripples week
Dead 425x4
Bench 205x5 (haven't benched in years)
Squat 365x4 (easy, but form breakdown on last rep so capped at 4)
OHP seated felt bad, did 125x5 and stopped

Been getting better at hitting 5x10 pull ups and 5x10 compound at 50% Max...which I got for squats and bench.

Overall pump workouts went well, hit the gym 5 days this week. Ran three times, one time fasted (today) for a week total of 10 miles. Tomorrow is fasted LISS via hunting/hiking for 5+ miles.

Bodyweight 187, leaning out to low 180s for sub 10% bf shredz. Should be fun to see strength plummet any week now lol.

8.8/10
**Florida Crew**
**Waiting for National Guard Bus Ride to Labor Camp Crew**
post 1677471493 02-18-2023, 08:02 AM
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#5
  1. jtaylor2010
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Just finished my last workout for the week and it’s been good. Only lift 3 days/week(PPL) and my routine is Sat. morning, Mon. morning, and We’d. afternoon. This was the first week I switched leg day to Monday morning because it is the one with the most time constraints and I feel like I can’t hit pull day in the time window. Been trying to work in cardio on most non-lifting mornings this year but that’s been hit or miss most of the time. Need to get better at that. Other than that I plan to keep things the same but just switch to a paleo diet either the first day or March or first day of Spring, haven’t decided yet. I’m already close to ideal body fat % so don’t have to do anything crazy, and the paleo should cut me down enough while allowing me to keep muscle and energy levels sustained. We’ve also been getting a hit of spring the past two weeks, with a few days hitting the 70’s so that always gets me pumped up to go hard in the gym. Feeling better this year than any other Feb. I can remember, which is really good since I’m over 40 now.
post 1677471693 02-18-2023, 08:09 AM
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#6
  1. DeadlyStriker
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Zero lifting besides physical work at my job.

Only some postural stuff I normally do.

Waiting for it to get a bit warmer so I can start actually rucking again
post 1677472623 02-18-2023, 08:33 AM
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#7
  1. lightsarefallin
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Originally Posted By nothingshocking⏩
i too 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
u r 1 cheeky kunt m8 i swer
*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 1677472773 02-18-2023, 08:36 AM
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#8
  1. Muzzlrpress
  1. Muzzlrpress
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5/3/1 deload week, so all I did was 40/50/60% of my main lifts this week. I skip the deadlifts, so I'm doing squats, incline instead of flat bench, and ohp.

Gonna look into the 5/3/1 forever deload template I've heard about where you work up to your training max on deload week. Sound slike fun, and I can't wait to try it.
I'm back, bitches!
post 1677472833 02-18-2023, 08:38 AM
-
#9
  1. Muzzlrpress
  1. Muzzlrpress
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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
You don't train back/legs at all?
I'm back, bitches!
post 1677473673 02-18-2023, 08:58 AM
-
#10
  1. lightsarefallin
  2. Nukem
  1. lightsarefallin
  2. Nukem
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Originally Posted By Muzzlrpress⏩
5/3/1 deload week, so all I did was 40/50/60% of my main lifts this week. I skip the deadlifts, so I'm doing squats, incline instead of flat bench, and ohp.

Gonna look into the 5/3/1 forever deload template I've heard about where you work up to your training max on deload week. Sound slike fun, and I can't wait to try it.
I recall you mentioning you were cutting at some point. How did that/is that going? I began my spring cut a few weeks back and am poised to break into new leanness territory this year. It's gonna be tough but I'm trying my best. Experience tracking macros definitely helps because it's not something I really need to figure out anymore. I just do my macro breakdown's bidding
*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 1677473923 02-18-2023, 09:06 AM
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#11
  1. Silencespeaks
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Post deleted by user
post 1677474003 02-18-2023, 09:08 AM
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#12
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Post deleted by user
post 1677474133 02-18-2023, 09:13 AM
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#13
  1. Casca
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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.
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post 1677474393 02-18-2023, 09:24 AM
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#14
  1. Muzzlrpress
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Originally Posted By lightsarefallin⏩
I recall you mentioning you were cutting at some point. How did that/is that going? I began my spring cut a few weeks back and am poised to break into new leanness territory this year. It's gonna be tough but I'm trying my best. Experience tracking macros definitely helps because it's not something I really need to figure out anymore. I just do my macro breakdown's bidding
Went pretty well last year. Haven't stated this year, and not sure if I'm going to tbh.

Mood might change when it gets warmer.
I'm back, bitches!
post 1677474473 02-18-2023, 09:27 AM
-
#15
  1. DustinTheHuss
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OP on spread for a lifting thread! Finally!

You wouldn't think this was a bodybuilding forum from the threads on here.

I've been sick with a bad cold the past few days and the ENT specialist wants me to rest and use Sudafed and sprays as I'm prone to sinus infections, but before that I would alternate walking every day for about 2-3 miles with what's in my signature.

I also signed up for a pickleball clinic on Thursdays but I missed Thursdays. I've never played it! I'm sure I'll pick it up quickly with my knowledge of tennis and it won't involve so much sprinting for the ball, which is getting hard at my age and size.
post 1677475273 02-18-2023, 09:49 AM
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#16
  1. koreannoodles77
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I just freestyle and do whatever lifts I feel like doing. Diet consists of mcdonalds, sushi, eggs, and tons of beer
post 1677475383 02-18-2023, 09:51 AM
-
#17
  1. Ripper908
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usual pro split. started forcig my self to take 2 days off a week

delts / tris
back
chest bis
off
arms
legs
off tomorrow

600 grams of carbs a day on workout days right now. 200 on off days
350 - 400 grams of protein
50 grams of added fat o workout days. about 80 grams on off days

waking up leaner. metabolism on fire as of late for some reason
Stats: 6 foot, 240 pounds
Cane Corso Crew
post 1677475653 02-18-2023, 09:56 AM
-
#18
  1. lightsarefallin
  2. Nukem
  1. lightsarefallin
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Originally Posted By Ripper908⏩
usual pro split. started forcig my self to take 2 days off a week

delts / tris
back
chest bis
off
arms
legs
off tomorrow

600 grams of carbs a day on workout days right now. 200 on off days
350 - 400 grams of protein
50 grams of added fat o workout days. about 80 grams on off days

waking up leaner. metabolism on fire as of late for some reason
help my fuk I wouldn't wanna smell your farts!

there must be no more birds in your neighborhood nor green live plants in your ontarian home.
*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 1677475723 02-18-2023, 09:58 AM
-
#19
  1. GaryRidgway
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After being sick and then basically drinking for a week straight I re-established my base strength for my workouts last week. Now building off of that.
post 1677475873 02-18-2023, 10:00 AM
-
#20
  1. Ripper908
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Originally Posted By lightsarefallin⏩
help my fuk I wouldn't wanna smell your farts!

there must be no more birds in your neighborhood nor green live plants in your ontarian home.
dont get protein farts unless I use whey

and havent touched it in years
Stats: 6 foot, 240 pounds
Cane Corso Crew
post 1677475953 02-18-2023, 10:01 AM
-
#21
  1. GaryRidgway
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Originally Posted By Ripper908⏩
dont get protein farts unless I use whey

and havent touched it in years
Can you give an example of your meals? I struggle to get even 250g of protein.
post 1677476313 02-18-2023, 10:10 AM
-
#22
  1. Ripper908
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Originally Posted By GaryRidgway⏩
Can you give an example of your meals? I struggle to get even 250g of protein.
training days

meals 1 - 5

7 ounces of chicken or lean beef cooked weight
140 grams of rice measured raw

meal 6

4 ounces of beef, 3 whole eggs, mountain of green veggies and 2 tables spoon of avocado oil and a block of 100% dark chocolate


off days

typically have 3 meals
whole eggs and oats with cinnamon
beef sweet potato veg
beef white potato veg



if in the mood ill swap out rice for white pasta on training days depending if im at home or not to cook it. dont care for reheated pasta.
Stats: 6 foot, 240 pounds
Cane Corso Crew
post 1677476823 02-18-2023, 10:23 AM
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#23
  1. GaryRidgway
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Originally Posted By Ripper908⏩
training days

meals 1 - 5

7 ounces of chicken or lean beef cooked weight
140 grams of rice measured raw

meal 6

4 ounces of beef, 3 whole eggs, mountain of green veggies and 2 tables spoon of avocado oil and a block of 100% dark chocolate


off days

typically have 3 meals
whole eggs and oats with cinnamon
beef sweet potato veg
beef white potato veg



if in the mood ill swap out rice for white pasta on training days depending if im at home or not to cook it. dont care for reheated pasta.
Is there an easy way of getting reheated chicken or beef down?
post 1677477093 02-18-2023, 10:31 AM
-
#24
  1. Ripper908
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Originally Posted By GaryRidgway⏩
Is there an easy way of getting reheated chicken or beef down?
I've never disliked it to be honest lol been eating this way since i was 27 and look forward to every meal

early on i didnt season my food and now I use salt so it tastes great.

best suggestion would be to not overcook it I guess. chicken breast with bone in stays juicer and tends to be cheaper. cook it in the oven and just strip the meat off as I need it
Stats: 6 foot, 240 pounds
Cane Corso Crew
post 1677478403 02-18-2023, 11:06 AM
-
#25
  1. DeadlyStriker
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Originally Posted By GaryRidgway⏩
Is there an easy way of getting reheated chicken or beef down?
Use chicken thighs. Don't over cook. Season well. Easiest way is to sear both sides for a good color, then put in some butter and herbs and cook on a low/medium low for a while to finish cooking and keep basting it. That way you actually have juicy chicken.

Kind of like this. Use whatever spices/butter you want.

post 1677478533 02-18-2023, 11:12 AM
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#26
  1. Robmnrd
  2. Who the **** was phone?!
  1. Robmnrd
  2. Who the **** was phone?!
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Originally Posted By Ripper908⏩
training days

meals 1 - 5

7 ounces of chicken or lean beef cooked weight
140 grams of rice measured raw

meal 6

4 ounces of beef, 3 whole eggs, mountain of green veggies and 2 tables spoon of avocado oil and a block of 100% dark chocolate


off days

typically have 3 meals
whole eggs and oats with cinnamon
beef sweet potato veg
beef white potato veg



if in the mood ill swap out rice for white pasta on training days depending if im at home or not to cook it. dont care for reheated pasta.
Needs more weetbix and bowls of continental chicken and vegetables family pack rice.
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post 1677478833 02-18-2023, 11:19 AM
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#27
  1. Ripper908
  2. Registered User
  1. Ripper908
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Originally Posted By Robmnrd⏩
Needs more weetbix and bowls of continental chicken and vegetables family pack rice.
no idea what any of that is

I eat like a bodybuilder

not a gymshark croc wearing dyel *******
Stats: 6 foot, 240 pounds
Cane Corso Crew
post 1677478933 02-18-2023, 11:20 AM
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#28
  1. Robmnrd
  2. Who the **** was phone?!
  1. Robmnrd
  2. Who the **** was phone?!
  3. Join Date: Jan 2011
  4. Location: Michigan, United States
  5. Age: 34
  6. Posts: 6,472
  7. Rep Power: 69123
Originally Posted By Ripper908⏩
no idea what any of that is

I eat like a bodybuilder

not a gymshark croc wearing dyel *******
Come on, man. Join date: Jul 2010


I am disappoint
MISC Haxball Crew
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post 1677478963 02-18-2023, 11:21 AM
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#29
  1. DomMJr
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  1. DomMJr
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15m+ bike with some hard sections almost daily. Sometimes run/walk instead.

core 2 days

rear delts 2 consecutive days because I did not finish

biceps for the first time in a while

I think some of the squat/back/shoulders/all-around I did on a few consecutive days overlapped this week. Earlier in the week


I would like a more disciplined structure. Running most days, shoulders ~2 days, back and rear delts 1 day each. Extra whenever.
post 1677479293 02-18-2023, 11:27 AM
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#30
  1. Ripper908
  2. Registered User
  1. Ripper908
  2. Registered User
  3. Join Date: Jul 2010
  4. Location: Ontario, Canada
  5. Age: 39
  6. Posts: 6,603
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Originally Posted By Robmnrd⏩
Come on, man. Join date: Jul 2010


I am disappoint
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
Stats: 6 foot, 240 pounds
Cane Corso Crew
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