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6/17/2025, 9:54:00 AM
What I currently have, because I've been lifting for a long time and I can afford not to have a typical weight lifting program or routine:
Zercher squats, Heavy, once a week
Deadlifts, Heavy, once every two weeks
Lunges, moderate weight, once a week
Sprints once a week during summer and warm days
Kettlebell swings, 20kg, part of every warmup when I do gym lifts (squats, deadlifts, etc)
Medicine ball slams, 6kg, every end of a gym workout
Running/jogging overall, twice a week
Pull-ups twice a week minimum, but train the movement every day in some shape or form
Dead hangs, along with pull-ups, I train this movement every day
Bicep curls twice a week, once with weights, once with bands utilizing the "grabbing" movement pattern
Cable or dumbell pullovers twice a week, cable more frequent than dumbell
Walking every day, I consider this part of my training, and I actively chose to walk/climb stairs even when I have other options
Bouncing or skipping rope, every day in some shape or form, even when I'm at work by myself
Overall stretching or maintaining difficult positions, every day even when I'm simply at home or at work.
I "train" 7 days a week, and every day I pick and choose and mix and match different exercises with different intensities depending on what I did the past few days, and what the upcoming days are gonna look like. If I've been mostly free and relaxed, I can afford to go heavy with zerchers and deadlifts, if I've been tired from work or busy with errands, I do something more relaxing such as jogging, if there are significantly difficult days, I might even just stretch and go for a walk. But the bulk of my week to week training consists of above exercises. I'm way past trying to get lifting numbers up, even the heavier exercises are more for tendon, bone, and other tissue strength and conditioning. I'm in the best shape I've ever been in my life, healthiest I've ever been objectively (medical checks and blood work), and I look forward to every day
Zercher squats, Heavy, once a week
Deadlifts, Heavy, once every two weeks
Lunges, moderate weight, once a week
Sprints once a week during summer and warm days
Kettlebell swings, 20kg, part of every warmup when I do gym lifts (squats, deadlifts, etc)
Medicine ball slams, 6kg, every end of a gym workout
Running/jogging overall, twice a week
Pull-ups twice a week minimum, but train the movement every day in some shape or form
Dead hangs, along with pull-ups, I train this movement every day
Bicep curls twice a week, once with weights, once with bands utilizing the "grabbing" movement pattern
Cable or dumbell pullovers twice a week, cable more frequent than dumbell
Walking every day, I consider this part of my training, and I actively chose to walk/climb stairs even when I have other options
Bouncing or skipping rope, every day in some shape or form, even when I'm at work by myself
Overall stretching or maintaining difficult positions, every day even when I'm simply at home or at work.
I "train" 7 days a week, and every day I pick and choose and mix and match different exercises with different intensities depending on what I did the past few days, and what the upcoming days are gonna look like. If I've been mostly free and relaxed, I can afford to go heavy with zerchers and deadlifts, if I've been tired from work or busy with errands, I do something more relaxing such as jogging, if there are significantly difficult days, I might even just stretch and go for a walk. But the bulk of my week to week training consists of above exercises. I'm way past trying to get lifting numbers up, even the heavier exercises are more for tendon, bone, and other tissue strength and conditioning. I'm in the best shape I've ever been in my life, healthiest I've ever been objectively (medical checks and blood work), and I look forward to every day
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