#Give me feedback on my routine!

118 messages · Page 1 of 1 (latest)

naive vault
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Mine is modified PPL

Push day( chest,triceps and core)

Bench 3×8-10(0-2RIR)
Incline press 3x8-12(0-2RIR)
Chest flys 3x8-13(0-2RIR)

Tricep pulldown 3x10-15(0-1RIR)
Dips(with resistance bands to help me ofc) 3x3-6(0-1 RIR)

Ab pulldown 3x15-20(0-3RIR)
Hanging leg raises 3x5-10(0-2 RIR)

Pull day(back and biceps)

Kneeling lat pulldowns(closest to pull ups) 3x 8-12(0-2RIR)
Seated row 3x8-12(0-2RIR)
Kneeling lat pulldowns 3x8-12(0-2RIR)

Hammer curls 3x8-12(0-2RIR)
Preacher curls 3x8-12 (0-2 RIR)

Leg and shoulders(self explanatory)

Bulgarian split squats(Weighted ofc) 3x 8-15(1-2 RIR)
Squats(Weighted ofc) 3x 8-12(0-2 RIR)
Leg press 3x8-12(0-2RIR)
Weighted Calf raises 5x15-25(1-2 RIR)

Overhead press: 3x8-12 (0-2RIR)
Lateral raises: 3x8-12(0-2RIR)
Face pulls 3x8-12(0-2RIR)

robust frigate
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so its a repeating ppl?

naive vault
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Yes.

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There is a rest day after every 3 days

robust frigate
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how do you know when to(and what to) add, reps, sets, weight etc

naive vault
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So it's ppl rest ppl rest and so on

robust frigate
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understandable

naive vault
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I add weight when I'm relatively far from failure 5 RIR or more

robust frigate
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alright, so I take you have full gym equipment available right?

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whats the smallest step you can do in weight

naive vault
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Step?

naive vault
robust frigate
naive vault
robust frigate
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alright, so

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I would suggest you add weight for everything but bench as soon as you can do all sets at max reps

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so if you can incline press 12/12/12, you add weight

naive vault
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Yeah bench is annoying to work with

robust frigate
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and go back to doing at LEAST 8 reps again

naive vault
robust frigate
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odd

naive vault
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0-1 RIR as always

robust frigate
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ofc if you are outside RIR you can stop, but, your first set usually is the one you do most reps in

naive vault
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Ah

robust frigate
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reaching a rep goal for all sets and increasing weight is called a "double progression"

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its a pretty incredible scheme

naive vault
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Idk. For me it's always 1-2 reps less then the middle set

naive vault
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What do you think about me cutting btw. I'm 165lbs/75kg at 5"7

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58kg of lean mass

robust frigate
robust frigate
naive vault
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Then what do I do?

robust frigate
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maintain, you will grow alot

naive vault
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I'm like 25% bf

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I get bullied a ton on being fat

robust frigate
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then get big

naive vault
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What about the fat?

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I litterly have fat on my chest(a little bit of gyno)

robust frigate
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it will
1- get less pronounced as you grow
2- become less of your total weight as you get more muscle mass

robust frigate
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you probably need more chest to offset it

naive vault
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What are the consequences of me cutting. I've been cutting for quiet a while now 500kcal def( I used to be 90kg at 5"0)

robust frigate
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see, you grew up a lot already

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and you are still quite young, so you will probably grow even more

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you are no longer obese, dont push your luck

naive vault
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Did cutting at that time stunt my growth?

robust frigate
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maybe, you could get your growth plates checked

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to make sure

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probably not? considering you were quite a bit obese

naive vault
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At the doctor?

robust frigate
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yeah

naive vault
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Ah

robust frigate
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its a simple x ray

naive vault
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Can I send you pdf results of my spren scan?

robust frigate
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I dont think I need to see it

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I believe you

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really

naive vault
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It says I have an unhealthy amount of gynoid, and android fat

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  • I'm over fat
robust frigate
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yeah, most people are

naive vault
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My bmi is 26

robust frigate
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indeed it is

naive vault
robust frigate
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dont worry about that right now

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you have your whole adult life to cut fat

naive vault
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Kids at my school aren't. They're all really athletic. I'm not.

robust frigate
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its great that you are getting the habit of fitness early

naive vault
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When did you start?

robust frigate
robust frigate
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I cut for the first time at 22

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I was a judo athlete at 8 tho

naive vault
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Damn. Ig I just got dealt a bad hand lol

robust frigate
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nah, if anything you are lucky

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you already fought your way out of obesity at such an early age

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your future in fitness is bright, and your routine doesnt look bad

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when you are "naturally fit" as a kid, its real easy to just never try and become a blob as you age

naive vault
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Damn

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Good genetics just wasted

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Ngl I would actually sacrifice my left arm to have genetics like some dude ik

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5"11 at 14 12% bf and a okay amount of muscle mass

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Blue eyes too lmao

robust frigate
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perhaps their starting point is better than yours but, you dont really know your 'genetics' until you train for a long time

naive vault
robust frigate
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lmao, nah

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closer to 10

naive vault
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Damn

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So I'll have to be 24

robust frigate
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this guy was training for 7 years on the left most photo

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he is 34 btw

naive vault
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How old are you btw?

naive vault
robust frigate
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26

naive vault
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I'm honestly tempted to get to 68kg ngl

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I'll be 15% bf

robust frigate
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Its not worth, seriously

naive vault
naive vault
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Damn that's alot

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So @robust frigate should I just eat at maintenance?

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2800 kcal

robust frigate
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Yeah, do that

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You need fuel your development

naive vault
naive vault
robust frigate
naive vault
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He says he's trying to lose weight. He's like 10% bf. I can see a ab vein when we have swimming lessons

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An*

robust frigate
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Dumbass skeleton

naive vault
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I told him to bulk. He says he doesn't want to be fat like me.

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Aggressive cut too 1000 kcal

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He eats 1600 a day. Burns 2600

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Ight I gtg

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Ty for your help

robust frigate
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good luck