let the autism commence, Jow Forums.
ITT: we rate each other's workout
James Russell
Kayden Perry
my workout takes place in the library
Josiah Gomez
>1/10
this is for making me reply
Evan White
plx r8
Michael Barnes
welp, two workouts in and I can already tell no one on Jow Forums actually lifts heavy weight
Xavier Gray
>he's still doing a strength routine
Samuel Torres
>practice deep calm breathing for 3 to 6 minutes
>not just breathing calmly and deeply 24/7
James Carter
Do the different size boxes mean time spent?
I don’t understand this chart
What exercises are you doing here
>AxBxCxx
A: squats
>5 minute incline walk warmup
>stretch out my ankles by sitting in a squat position with an empty bar resting on my knees
>warmup squats 1x10 at 45,135,225. 5 at 275 then work sets
>work sets currently 4x4 at 295
>then cooldown with 2x10 at 155
B: bench
>same walk
>facepulls
>warmup bench 1x10 45,95,135. 5 at 185 then work
>Work set currently 4x4 at 205
>then cooldown 2x10 at 135
C: accessories
>same warmup walk
>overhead pressing 3x10 at 95
>T-bar rows 3x10 at 135
>leg press with a wide stance with 4 plates on each side
>’around the worlds’ 3x10
>it’s basically a 15lb medicine ball with a rope on it and l swing it around over my head. It’s a fun core bracing exercise
>tricep extensions 3x10 at whatever
>farmers walks 4x10 at 225
Lincoln Stewart
I stand in a cool well lit room, raise my hands to the roof and quietly whisper "grow grow grow"
Aaron Smith
Post your routine then wise one
Eli Anderson
Matthew Edwards
There is a lot of assistance work that I do that I did not put on the chart, i.e. core, wrist work, face pulls, neck curls, etc that I do everyday.
Isaac Rivera
homegym, so dont even ask about driving to the gym for calves lol
Leo Sanchez
why
just do standing barbell calf raises
and do seated with a few plates on your knees.
Bentley Baker
Does any one know an overhead press focused program? Would like to try something like that after my cut.
Sebastian Perez
not that user but christ learn some basic biomechanics standing has superior activation for the larger of the two calf muscles, one cannot act if the knee is bent at 90 degrees... idiot
Wyatt Bell
1/2
Jayden Phillips
2/2 squats are higher volume and every session.
Sebastian Garcia
R8 n H8
Ethan Foster
OHP & Bench shouldn't be on the same day breh, keep your shoulders healthy.
Gimme a rate lads, wrote this last week
Lucas Myers
pretty decent, lots of volume in all the good places
Levi Walker
Do you do: day 1/day 2/rest/repeat?
Zachary Smith
Push
Shoulders- push press, seated db or bb, standing db single arm etc
Chest- incline. decline, hell flyes or pullovers
Squat
Pull
Vertical pull e.g chinups, pulldown
Horizontal e.g. barbell row or cable if lumbar is tired
Hamstring RDL or machine curl
Auxiliary
Biceps
Tricep- mix overhead in
Forearms- wrist roller or farmers walks
Neck
Calves
Dominic Cook
Do you ever do standing ohp?
I always find it more comfortable than seated
Logan Gutierrez
I alternate push/pull mwf and do cardio t/th. Push/Cardio/Pull/Cardio/Push then next week is the opposite, starting with pull.
On a bulk I do ABxABxx, but I'm cutting and wanted to stop ignoring cardio as well.
Colton Collins
yea the exercises i listed are more like examples to myself. i only pick one for the day.
Aiden Hill
That's decent breh. Just wondering because of how high your volume is, but since there is a gap between each session it means your volume is perfect.
Ryder Baker
>a medicine ball with a rope on it you swing around your head
I want to try that
Christopher Bell
That's a lot of volume on the old quaddies!
I like that sort of thing. I am doing PHUL...or a modded version of it. On power days, I do one or two warmup sets, then right into heaviest weight 270lb currently (3-5 x 5)
On the hypertrophy days, I pyramid up to about 205lb, totaling 5 sets at 10 reps each. If i'm feeling good, I then do a burnout set at 135lb. I don't always do it because I have to do leg extensions after that.
So, yeah, then I do 4x10 leg extensions.
Christian Bailey
tell me why this routine sucks
Jayden Long
thoughts?