What are today's lifts?

[LogicalLifts]

Inb4 "tight snatch" or "deez nuts".

Today:

Flat barbell bench (for reps)
Incline dumbbell bench

Superset
Cable rows
Face pulls

DB shrugs

Zottman curls to finish.

Music:

[EarlA]

Leg press
Bulgarian split squats
Roman chair back extensions
Seated calf raise

Some curls for the girls and abs

[LogicalLifts]

Leg press
Bulgarian split squats
Roman chair back extensions
Seated calf raise

Some curls for the girls and abs

Sounds like my Tuesdays.

Ever do the bulgarian split squats with your front foot elevated? I got that from Joe Defranco. Hnnngh depth srs

[TappingTheZen]

I'm probably going to rewrite my routine today, been doing the same one for months and want to switch the exercises up a bit.

But it'll be something along the lines of bench/some upper assistance, and pull ups/some back assistance

[higginsworks4me]

New squat PR 3x3 then some dumbbell lunges.

[omnip0tent]

Normally I lift during lunch. But I got pretty yucky yesterday and ate a half metric ton of Little Ceasers. Luckily I took metamucil before bed so I purged alot of the evil this morning.

I'm going to hydrate all day at work and get it in a basic chest workout afterwards.

20 mins of cardio
Flat Bench
Flys
Pushups
Tri extensions

[LogicalLifts]

I'm probably going to rewrite my routine today, been doing the same one for months and want to switch the exercises up a bit.

But it'll be something along the lines of bench/some upper assistance, and pull ups/some back assistance

That is something I am not great at either. Rotating exercises in and out I mean over periods.

Had been slacking on chinups for a long time, lol.

[Bodhy]

Basic bitch back workout.

Lat pulldowns.

Seated rows.

BB rows.

Hyperextensions.

[CellyTech]

Flat DB 8x4
Incline DB 8x4
Decline DB 8x4

Cable fly low 12x4
Cable fly mid 12x4
Cable fly high 12x4

Cardio bike 15mins

[tvr123]

squats 3x6 bout 250lbs
Front squats bout 25 reps of a moderate weight
ring pull ups 3x10 +45lbs
dips 3x8 + 130lbs

1hr

[dingler]

Leg extensions and leg curls superset
squats
hip thrusts
then some band work

It was a good 5 a.m. gym session

[EarlA]

Sounds like my Tuesdays.

Ever do the bulgarian split squats with your front foot elevated? I got that from Joe Defranco. Hnnngh depth srs

I haven’t. I will look into though.

[TappingTheZen]

That is something I am not great at either. Rotating exercises in and out I mean over periods.

Had been slacking on chinups for a long time, lol.

For sure, i think when you been lifting for a long time and it's not the centre of your life anymore, it becomeseasy just to follow the same old chit you've always done and are comfortable with endlessly. It has it's good side, you'll always lift when you have that routine without even having to have that 'am i lifting today' internal dialogue that leads so many people to slip out their routine, but it can make lifting stale. I definately have my 'favorite' exercises and i somewhat need to break out of using the same old excercises.

Chinups/pullups are the chit brah, one of my favorites. Get back on them haha

[Ausaric]

Ever since I stopped wasting time benching my shoulders feel so good and I feel way stronger, my neck doesn’t hurt

Just doing dumbbell curls and shoulder presses lol

What more do you need than that anyway

BRB ruining shoulder bench pressing so I can impress nobody and also make myself weaker and less functional LOLOLOLOLOLOLOL NO THANKS JEFFREY

[LogicalLifts]

New squat PR 3x3 then some dumbbell lunges.

How did it go? What's your PR? Lately I've been focusing more on mobility and ROM than chasing the numbers, but want to again soon (tm).

Normally I lift during lunch. But I got pretty yucky yesterday and ate a half metric ton of Little Ceasers. Luckily I took metamucil before bed so I purged alot of the evil this morning.

I'm going to hydrate all day at work and get it in a basic chest workout afterwards.

20 mins of cardio
Flat Bench
Flys
Pushups
Tri extensions

I do almost zero focused work on triceps and am wondering if I should add that as a finisher srs. Even for the 'vanity' aspect.

[omnip0tent]

How did it go? What's your PR? Lately I've been focusing more on mobility and ROM than chasing the numbers, but want to again soon (tm).



I do almost zero focused work on triceps and am wondering if I should add that as a finisher srs. Even for the 'vanity' aspect.

On every chest day I do a tiny bit of Tris at the end. Its never super intense or anything just a finisher as you said. Same with Bicep on back days.

I've actually started doing a dedicated arm day (lol) because I feel like my biceps lag way behind my Tri's on this day I do Dips + BB Curl superset, Then Hammer Curl+DB extensions Superset, then I'll finish with Bicep preacher machine until I cant move my arms (4-5 sets with some drop setting)

[CellyTech]

Ever since I stopped wasting time benching my shoulders feel so good and I feel way stronger, my neck doesn’t hurt

Just doing dumbbell curls and shoulder presses lol

What more do you need than that anyway

BRB ruining shoulder bench pressing so I can impress nobody and also make myself weaker and less functional LOLOLOLOLOLOLOL NO THANKS JEFFREY

You don't eed to destroy yourself on the bench. I find BB bench to be the most annoying due to fixed position, so I use DB slightly rotated inward to ease shoulder strain. I keep the weight moderate and focus on the squeeze. People constantly make the mistake of pushing too heavy on the bench and proceed fuk their shoulders up in the process, but it seems everyone is victim of the same thing and only learn after the damage is already done.

I'd like to run tb500/bpc157 and GH to see what the recovery is like.

[LogicalLifts]

Basic bitch back workout.

Lat pulldowns.

Seated rows.

BB rows.

Hyperextensions.

On lat pull-downs, I saw a Eugene Teo short which suggested using the tricep rope so you pull down and get a better squeeze for the back.

This has really helped me, srs. But it'll be time to buy some new dress shirts soon lol.

[dingleb3rryy]

OHP (srs)

It's my favorite lift

[naich]

1x5 minimum deadlifts with 430
5x10 pullups
pulling motion of whatever is open
biceps/abs until Im bored

3 miles on the streets as the sun sets with my homie
Salmon dinner
Im excited and caffeine loading as we speak

[DrewDarden]

30 minutes of AM fasted cardio.

After work, it's pull day.

Chest Supported Barbell Row 5x10
Cable Pullover (aka Lat Prayer) 3x10-15
Barbell Curl 5x10-15
Barbell Wrist Curl 4x10
Barbell Reverse Wrist Curl 4x10

[FoulSmell]

Taking a few days off to deload.
Failed my last 2 3x5 squat maxes. Got 5-5-3, and the next workout got 3-x-x.
Failed on my 3x5 press max too. 1-3-3-1.
Figured it’s time to deload.

[Muzzlrpress]

It's Monday, so you know what that means...








Music:

[LogicalLifts]

On every chest day I do a tiny bit of Tris at the end. Its never super intense or anything just a finisher as you said. Same with Bicep on back days.

I've actually started doing a dedicated arm day (lol) because I feel like my biceps lag way behind my Tri's on this day I do Dips + BB Curl superset, Then Hammer Curl+DB extensions Superset, then I'll finish with Bicep preacher machine until I cant move my arms (4-5 sets with some drop setting)

Thanks. I'm actually thinking about forearms too - I have been slacking on my captains of crush training because honestly it was making my tendons feel weird. One physiotherapist here in NYC said they 'devastate' the tendons...

You don't eed to destroy yourself on the bench. I find BB bench to be the most annoying due to fixed position, so I use DB slightly rotated inward to ease shoulder strain. I keep the weight moderate and focus on the squeeze. People constantly make the mistake of pushing too heavy on the bench and proceed fuk their shoulders up in the process, but it seems everyone is victim of the same thing and only learn after the damage is already done.

I'd like to run tb500/bpc157 and GH to see what the recovery is like.

This. Yolo benching is for your teens/20s, if you want to sustainably lift there are ways to do flat bench, with discipline, and drop the numbers a bit to master the form.

This is what I was mentioning earlier about the rope pulldowns:

[LogicalLifts]

For sure, i think when you been lifting for a long time and it's not the centre of your life anymore, it becomeseasy just to follow the same old chit you've always done and are comfortable with endlessly. It has it's good side, you'll always lift when you have that routine without even having to have that 'am i lifting today' internal dialogue that leads so many people to slip out their routine, but it can make lifting stale. I definately have my 'favorite' exercises and i somewhat need to break out of using the same old excercises.

Chinups/pullups are the chit brah, one of my favorites. Get back on them haha

Yeah, I am. Slowly You end up favoriting what you're good at, right? Was doing weighted chins a few years ago, then my scapula went to chit (probably due to bad form), so doing it all more sustainably now.

30 minutes of AM fasted cardio.

After work, it's pull day.

Chest Supported Barbell Row 5x10
Cable Pullover (aka Lat Prayer) 3x10-15
Barbell Curl 5x10-15
Barbell Wrist Curl 4x10
Barbell Reverse Wrist Curl 4x10

Why fasted cardio?

[DrewDarden]

Why fasted cardio?

I don’t have a great science-based reason. But it’s a good way to start the day for a variety of different reasons. It’s one task knocked out. It wakes your brain up and give you time to plan for the things you have to do during the day.

[Legz422]

On my lunch break today I did:

Supersets of
DB bicep curls
Kneeling lat pulldowns with band

DB shoulder press
Band tricep pushdowns

Did not make it outside for my 10 min walk this morning. Not sure if I'll hit treadmill tonight. I barely slept last night and worked all day so pretty beat. Will do PT leg exercises in a bit.

[LogicalLifts]

Taking a few days off to deload.
Failed my last 2 3x5 squat maxes. Got 5-5-3, and the next workout got 3-x-x.
Failed on my 3x5 press max too. 1-3-3-1.
Figured it’s time to deload.

Deload is something I'm not very good at, but working on. What do you do to deload?

It's Monday, so you know what that means...

Ikr? I've seen some heathens on the bench on a Tuesday and it boggles the mind lol.

[Plateauplower]

Upper day

BB bench 6x6-8
Superset with
Pull-ups 6x6-8

BB OHP 5x6-8
Superset with
BB Rows 5x6-8

EZ bar skull crushers 5x8-10
Superset with
BB curls 5x8-10

Dips 4x10

Couple mile walk with wife.

[bradlehman]

Chest-supported T bar rows
Yates rows
Seated cable rows
Lat pulldowns
Lateral raises

Finished off with some:

EZ bar curls
Zottman curls
Hammer curls

Focusing on slow, controlled negatives.