>>76395115 (OP) I didn't lift anything today because my elbow tendons are so sore after my last workout I can't even fully extend my arm even when I power through the pain
>>76395613 Don't be a prick , same comment after all these yrs >>76395780 It is what it is, shit happens >>76395831 Well done! >>76395333 Keep it up! Nice trips
>>76396488 Oh boy another mentzfag! >conveniently ignoring he was on ridiculous amounts of gear >conveniently ignoring that he didn't sculpt his body based on 1 set philosophy >not a single mentzfag will post body, ever. What he said doesn't matter for natties.
>>76396549 I didn’t tell you to follow his exact program but to reduce your total volume by a LOT. I still lift x3 per week but only do one set per movement
>>76396549 >>76396666 I don't agree with Mentzers frequency and I don't think two lifts are enough for your back but a sarco baby doing full body every other day simply has no right to criticize it.
Anonymous
7/19/2025, 4:06:57 PM No.76397126
>>76396491 How'd it go then? >>76396483 That sounds more than reasonable. You are more active than 80+ percentage of North Americans with that im sure? >>76396497 Keep up the good work
Anonymous
7/19/2025, 4:54:23 PM No.76397260
>>76395115 (OP) Day late but it was deadlift day Warmup 5x65% 5x75% 10x85% 5 sets of 10 at 30%, each set followed by 20 body weight squats, very little rest between sets
Then some calves, and pull downs for sets of 5 minutes
I modified a PPL split to divide the Leg portions to each of the other days cos the app I use to track only lets you save 4 routines (unless you pay) and I use both a commercial gym and some cheap equipment at home. Today was Push/Quads/Calves
Bench press 27kg 5x10
Zercher Squat 27kg 3x10
Overhead Press (Dumbbell) 10kg 3x10
Calf Raises (Dumbbell) 10kg 3x10
Incline Chest Fly (Dumbbell) 10kg 3x10
Leg Extension 25kg 3x20
Tricep Extension (Dumbbell) 10kg 3x10
I'm a beginner who is still pretty weak so I compensate with volume and I usually cba changing the plates on the loadable dumbbell and barbell so I stick with the same weight for most lifts unless it's too light
>>76397260 Must have been a killer pump. Nice to hear >>76397362 I haven't done Romanians in a couple yrs. Thanks for the reminder about them. Your app seems glitchy. Best one rep max meanwhile you pumped it 12 times after a set of 10. Seems handy otherwise >>76397382 Nice work fella, stay in the gym youre gonna do great. >>76397383 Nice. How long are you resting between these sets of 3?
>>76397823 The hevy app is fine. The workout is crap was my point. Superset between Hip Thrust and RDL is beyond dumb. I could make a case that she has shit form or misbalanced as fuck as well. 50 for RDL with a leg curl of 85 makes no sense. The app states that dumbbells should be recorded total weight, so maybe should is 50 lbs in each hand, but I doubt it.
Another workout today. The standing multi-flight was great. Never used it before
Anonymous
7/20/2025, 3:47:29 PM No.76400630
>>76398006 50 in each hand. Who knows! Maybe lean beef patty made this post >>76398016 Nothing wrong with that! I like to rest between 2 and 3 minutes aswell.
>>76400630 I thought you just read my post too quick. Clearly you are an idiot. Please stop whatever drugs you are doing and hopefully basic understanding can return to you.
Had to do half assed upper today, will do lower tomorrow and i won't be able to train the next 9-10 days. Reminded me how much i hated doing upper/lower
OHP 1x3, 4x6 BTN Press 2x6 Incline bench 1x5, 1x10 Barbell rows 1x5, 2x10 One arm dumbbell rows 2 sets amraps 10+ reps per side
I took it easy and did 45 mins on the stairclimber. Level 5 >>76401183 English is the only language you know, and you hardly know it. You're lucky you got a reply in the first place. >>76401213 Nice workout. Whats going on for the next w0 days?
Anonymous
7/21/2025, 12:35:45 AM No.76402248
Sunday big back day
Barbell row
20x bar 15x 40kg 12x 70kg 5x 90kg 6x 90kg
Stiff leg deadlift (new exercise) 12x 50kg (2 sets) 20x 50kg
What is everyone doing tomorrow? I'm going to walk to the supermarket and get food and liquor then ruck home. I buy my drinking water and it's uphill on the way home so it's always a good workout. It's exactly a mile from my house which is cool.
>>76403383 Fuck that's grim. I am headed to the dentist after work otherwise I'd be lifting >>76403291 Excellent. Stretching is half the battle >>76402248 Fuckin crazy volume yep. Good on you for your endurance
>>76404430 I've trained 1-2 warm up, 3 working and 1 drop set for so long now its really difficult to reach failure in 2 sets without a training partner
85kg bw is still too high for me so doing this on a cut is trickt
>>76407150 >Just the alcohol part I drink once or twice or week. A human that doesn't like to get fucked up occasionally is full of shit.
Anonymous
7/22/2025, 6:43:06 AM No.76407205
>Flat bench 120kg x5 112.5kg x8x7x7
>Incline DB bench (30degrees) 42kg db's x8x8x8
>BW dips x15 x12 x12
>DB curls 20kg x10x10x10
>Incline DB curls 18kg x12x10x10x8
Yes my biceps suck, chest is my strongest muscle group.
Anonymous
7/22/2025, 7:14:28 AM No.76407249
i lifted rocks in the forest i didn't really count but ig 4 challenging lifts and around 8-10 lighter lifts including presses + lots of cardio by hiking uphill
Anonymous
7/22/2025, 7:31:00 AM No.76407262
>>76396549 >What he said doesn't matter for natties. A high volume base is ideal because you just can't lift much weight starting out, but after several months high intensity low volume works just fine. It's a fact that after some number of sets you're just doing pointless damage, and if you can find where the line is you made it.