Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts
• Reflect on what went well (or didn’t)
• Track PRs, new programs, deloads, or changes
• Stay accountable with your training
• Ask for tips on progression or programming

I gave these a try again after listening to Eric Helms talk about them on the 3DMJ podcost, and holy hell these lit up my lats. Just wanted to mention these in case you're looking for a back hypertrophy exercise that hits the lats really well.

I set up letting at around a 30 degree angle from a high pulley and brace myself on something (a box in my case). I let the weight pull my arm up and across my body, get a good stretch in my lat, then pull my elbow down to my hip.

IIRC the cross body variation is done because it increases the stretch on the lats.

About a month ago I posted excitedly that my gym had installed a new plate loaded belt squat machine.

I was eager to program it in, and now finally having had the chance to use it, wow!

It’s very comfortable, once you find a good angle. At first, my instinct was to sit very far back and upright to make it more like a hack squat motion. This provided a great quad stimulus, but the belt actually applied a ton of unwanted pressure to the inner thighs, and my training partner and I both ended up with big bruises on our adductors lol.

So the following week, we stepped forward, and angled our torsos to mimic a traditional squat posture. Despite this, the belt continues to dramatically reduce pressure on the back compared to a barbell squat, which is great. The belt and pulley also has much more room between your legs, so it glides freely without causing any bruising.

After finding my flow with the machine, I Iove it!

I’m someone who prides myself on being able to bring sets of heavy

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts
• Reflect on what went well (or didn’t)
• Track PRs, new programs, deloads, or changes
• Stay accountable with your training
• Ask for tips on progression or programming

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts
• Reflect on what went well (or didn’t)
• Track PRs, new programs, deloads, or changes
• Stay accountable with your training
• Ask for tips on progression or programming

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too, or anything else training related

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts
• Reflect on what went well (or didn’t)
• Track PRs, new programs, deloads, or changes
• Stay accountable with your training
• Ask for tips on progression or programming

Crossposted from https://lemmy.today/post/31127120

27M. I have lost 5 BMI points, down to 30 from 35, in 5-6 months. I did simple CICO and resistance training (PPL split).

I am a bit exhausted of the caloric deficit now and want a break. I have felt like this before and taken a maintenance phase of 1 week and then continued cutting. Now that I am no longer obese, I feel less inclined to continue.

Should I recompose at my current weight or should I continue cutting? Ultimately I do want to get to at least 28 BMI or lower.

Any help and advice is greatly appreciated.

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too, or anything else training related

Just wondering, cause it seems low volume but I am hitting my muscles 1-2x.

Example currently:

Push 1: Monday

• Flatbench DB Press 5x5-6 (Chest)
• Incline Barbell Press 3x8-12 (Upper Che&Shoulder
• Dips (Chest Tri Shoulder) 3x to 2-3 RIR
• Skull Crushers 4x12-15

Push 2: Thursday

• Flatbench DB Press 4x8-12
• Shoulder Press Barbell (standing) 4x8-12
• Triceps Overhead Extensions 1x6, 1x8, 1x10
• Cable Lateral Raises 5x15

I am basically doing 9 Sets Chest just with DB Benchpress. Do incline presses count and do the shoulder presses count too?

I cant do more im exhausted by the end of my workout and each takes already 1 hour.

For legs I do: wednesday 1

• RDLs
• Bilgarien Splitsquats
• Leg Curls
• Smithmachine Calf raises

Saturday 2:

• Squat Barbell
• Leg Extensions
• Leg Curls
• Calf Raises

Dunno... or should I Stick to same exercises for each PPL day?

I wonder if its bad doing incline bench and standing shoulder press only once for example... but dont they kind of target same

Hey! I am currently doing a Upper Lower Cardio PPL routine. I was doing PPLPPL but just couldn't add Cardio somehow without being fatigued.

My structure of Upper day is:

1. Back (Pull Ups // Lat Pulldown)
2. Chest (Flatbench Dumbbell Press)
3. Back (T Bar // Seated Row)
4. Chest/ Shoulder (Incline Bench Barbell // Seated Dumbbell press or Standing Barbell Press)
5. Biceps (EZ Bar Curl // Cable Curls)
6. Triceps (EZ Bar Skull Crushers // Overhead Triceps Extensions Rope)

Those are my current upper body exercises.

For Push day I do basically all exercises above (Chest/ Shoulder, Triceps) just the 2. exercise option) So instead of EZ Bar Skull Crushers (if I did them monday) I'd do Overhead Triceps Extensions on Thursday. If I did Cable Curls on Monday I'd do EZ Bar Curls on Friday (Pull)

Is okay for beginner?

Legs I do the same everytime I go:

1. RDLs or Squats
2. If I do RDLs I do Bulgarien Splitsquats, if I do Squats I do Leg Extension Machine instead
3. Leg Curls
4. Calf Raises

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts
• Reflect on what went well (or didn’t)
• Track PRs, new programs, deloads, or changes
• Stay accountable with your training
• Ask for tips on progression or programming

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too, or anything else training related

1. Push Pull Legs (6 days a week) Back can be sore after pull day and will limit leg day.
2. Push Legs Pull This ensures a good leg day but messes with pull day.
3. Pull Push Legs This feels like the most optimised of the three. Pull day is affected only once a week, as opposed to twice a week for the other two routines.

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts
• Reflect on what went well (or didn’t)
• Track PRs, new programs, deloads, or changes
• Stay accountable with your training
• Ask for tips on progression or programming

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too

Glad this community was created. I've been interested in lifting for a long time now. I'm currently doing 2x Olympic weightlifting workouts a week (working with my coach) and 2x bodybuilding/accessory workouts a week which I program myself (my coach knows I am doing this). I'm a big fan/proponent of evidence based training. I'm happy to be here and I'd be happy to help out where I can.

I use it as a quick reference when I'm at the gym and having doubts about my form.

What resources do you use?

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts
• Reflect on what went well (or didn’t)
• Track PRs, new programs, deloads, or changes
• Stay accountable with your training
• Ask for tips on progression or programming