GIFt us your lifts! (or other achievements!)

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Replies

  • kinetixtrainer2
    kinetixtrainer2 Posts: 9,274 Member
    J_NY_Z wrote: »
    After years and years of the same routine, I have built a new routine. It is a more simple, slimmed down workout that hits all the body parts in one session. Let's see how we do.

    To everyone else, nice work

    8qcqdi1qduzt.jpg

    Looks solid J. I hope you enjoy it.
  • nossmf
    nossmf Posts: 11,616 Member
    Gotcha, consider them A-B-C-D and rotate between. In that case, you're covering all your bases with a mix of horizontal and vertical pushes and pulls, hitting all sides of the legs, including core and cardio, good to go. My one remaining suggestion is to move any abs work to last in the workout, or at least after all other lifting movements. Stability while lifting prevents injury, and abs work will momentarily reduce stability for any exercise which follows, so moving it to the end helps prevent injury. Do them before or after cardio, that much doesn't matter unless it leaves you gasping for air. (Placing cardio early one day, late another, and between lifts on yet another is...interesting...but if you're not lifting heavy, it probably doesn't make much difference.)
  • kinetixtrainer2
    kinetixtrainer2 Posts: 9,274 Member
    edited April 26
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    [img]https://us.v-cdn.net/5021879/uploads/editor/5a/no9k4wbh svd0.jpeg[/img]
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    This is my new 12 week program. It’s a 6 day push/pull/leg split. It’s an adaptation from my last 12 week program. I’m loving this program so far. My typical rest days are Wednesday and Sunday. So even though it’s written as a 6 day per week split it isn’t. The exercises written as one or two sets of 50 reps are drop sets.

    Any body weight exercises are weighted using a chain belt.
  • kinetixtrainer2
    kinetixtrainer2 Posts: 9,274 Member
    I FREAKING DID IT! I PULLED 315LB!!
    kt7dpgqo6ekr.gif

    Nice!!! Congrats.
  • KickassAmazon76
    KickassAmazon76 Posts: 4,678 Member
    I FREAKING DID IT! I PULLED 315LB!!
    kt7dpgqo6ekr.gif

    Nice!!! Congrats.

    Thank you! 😁😁
  • Minion_training_program
    Minion_training_program Posts: 13,437 Member
    I FREAKING DID IT! I PULLED 315LB!!
    kt7dpgqo6ekr.gif

    FREAKING AWESOME!!!!!!

    I did a happy dance for you Sandy (no did not gif it)
  • itchmyTwitch
    itchmyTwitch Posts: 4,019 Member
    edited April 26
    I FREAKING DID IT! I PULLED 315LB!!
    kt7dpgqo6ekr.gif

    🔥

    eta: finally more GIFs 🤗
  • KickassAmazon76
    KickassAmazon76 Posts: 4,678 Member
    I FREAKING DID IT! I PULLED 315LB!!
    kt7dpgqo6ekr.gif

    🔥

    eta: finally more GIFs 🤗

    Haha well... It's kind of embarrassing being the only one... Hint hint
  • nossmf
    nossmf Posts: 11,616 Member
    Sandy, that smile when the bar was up, the way your face lit up as if you were not holding a mountain of iron in your hands at the time, was incredible. Now I really do have to get my 315 bench to match your accomplishment!
  • KickassAmazon76
    KickassAmazon76 Posts: 4,678 Member
    nossmf wrote: »
    Sandy, that smile when the bar was up, the way your face lit up as if you were not holding a mountain of iron in your hands at the time, was incredible. Now I really do have to get my 315 bench to match your accomplishment!

    This made me smile so big. Thank you!!

    Also... If you want to hear JUST how happy I was... https://vm.tiktok.com/ZMMgJ87eQ/

    I sent that voice note to my bestie after I left the gym. Hahaha
  • J_NY_Z
    J_NY_Z Posts: 2,540 Member
    I FREAKING DID IT! I PULLED 315LB!!

    Hells yeah!!

  • Minion_training_program
    Minion_training_program Posts: 13,437 Member
    nossmf wrote: »
    Sandy, that smile when the bar was up, the way your face lit up as if you were not holding a mountain of iron in your hands at the time, was incredible. Now I really do have to get my 315 bench to match your accomplishment!

    This made me smile so big. Thank you!!

    Also... If you want to hear JUST how happy I was... https://vm.tiktok.com/ZMMgJ87eQ/

    I sent that voice note to my bestie after I left the gym. Hahaha

    Seriously Sandy...that voice message.
    HUGE smile on my face, hearing you like this
  • nossmf
    nossmf Posts: 11,616 Member
    Do you need the tiktok app to be able to access that link? I haven't tried since I don't have the app, but now I'm wondering...
  • cmsienk
    cmsienk Posts: 18,896 Member
    edited April 29
    nossmf wrote: »
    Do you need the tiktok app to be able to access that link? I haven't tried since I don't have the app, but now I'm wondering...
    You do not. I just listened to it from my desktop computer - no tiktok app. And, awesome job, @KickassAmazon76!
  • KickassAmazon76
    KickassAmazon76 Posts: 4,678 Member
    cmsienk wrote: »
    nossmf wrote: »
    Do you need the tiktok app to be able to access that link? I haven't tried since I don't have the app, but now I'm wondering...
    You do not. I just listened to it from my desktop computer - no tiktok app. And, awesome job, @KickassAmazon76!

    thank you! :smiley: (and correct, I think it asks you if you want to make an account, but you don't have to - it'll just open it in browser)
  • Tallawah_
    Tallawah_ Posts: 2,475 Member
    nossmf wrote: »
    Sandy, that smile when the bar was up, the way your face lit up as if you were not holding a mountain of iron in your hands at the time, was incredible. Now I really do have to get my 315 bench to match your accomplishment!

    This made me smile so big. Thank you!!

    Also... If you want to hear JUST how happy I was... https://vm.tiktok.com/ZMMgJ87eQ/

    I sent that voice note to my bestie after I left the gym. Hahaha

    Awwww I loved your voice note! Congratulations!!!
  • nossmf
    nossmf Posts: 11,616 Member
    Yesterday was week 3 of my bench press triplet protocol, where I started doing 10 triples at 60% of 1RM and every week add 5lb. Any week I fail to complete all 10 triples, the following week will have fewer triples to perform. Repeat until I am down to a single triple, then recalculate 1RM and see if it's changed.

    Yesterday was at 195, or 66% of 1RM. I was a trifle worried going in that my bad night of sleep would hurt me (good quality, but 4 hours is NOT enough quantity). However, still early enough in the protocol that it didn't hurt, was able to finish all 10 sets easily enough. Later in the workout I hit a brick wall, however, and really had to grind through the abdominal work at the end, lol.
  • Minion_training_program
    Minion_training_program Posts: 13,437 Member
    I hate that i have been away in the gym for so long with my injury.
    It's hard to get back in the routine, and when i do go to the gym, i am so sore.
    Went monday for bench press and some accessory, and i am still sore.

    My current routine is that i started my compound lifts with 60% or 65% and do 4 sets of 8 minimum and when i reached it, i go up 5% next time, but right now, i only manage to workout 2 times a week for only 1 hour.

    Also, going away tomorrow for a few day's to one of the islands here and won't be back till wednesday next week.

    Things will probably ease up after that as well, workwise, so probably have more time to workout then.
    Gotta get my *kitten* moving again if i want to cut down on the fat. Been staying on same weight for 3 weeks now (which on it's own is impressive, since a year ago i would have gained)
  • KickassAmazon76
    KickassAmazon76 Posts: 4,678 Member
    I hate that i have been away in the gym for so long with my injury.
    It's hard to get back in the routine, and when i do go to the gym, i am so sore.
    Went monday for bench press and some accessory, and i am still sore.

    My current routine is that i started my compound lifts with 60% or 65% and do 4 sets of 8 minimum and when i reached it, i go up 5% next time, but right now, i only manage to workout 2 times a week for only 1 hour.

    Also, going away tomorrow for a few day's to one of the islands here and won't be back till wednesday next week.

    Things will probably ease up after that as well, workwise, so probably have more time to workout then.
    Gotta get my *kitten* moving again if i want to cut down on the fat. Been staying on same weight for 3 weeks now (which on it's own is impressive, since a year ago i would have gained)

    first... congrats on the win of not gaining! Injuries are not only physical, they're mental and it takes a while to overcome that. The good news is that muscle memory will kick in pretty quickly and this will have just been a blip.

    Remember, you lift to stay healthy and strong so that you can enjoy life (and feel great in the process). It's ok when life cuts in. Try to enjoy it and don't worry too much. I know you'll get back there regularly once things settle.

    As for your trip... The islands? That sounds like it could be a nice getaway. Hopefully it's a time of rest and rejuvenation for you!
  • Minion_training_program
    Minion_training_program Posts: 13,437 Member
    I hate that i have been away in the gym for so long with my injury.
    It's hard to get back in the routine, and when i do go to the gym, i am so sore.
    Went monday for bench press and some accessory, and i am still sore.

    My current routine is that i started my compound lifts with 60% or 65% and do 4 sets of 8 minimum and when i reached it, i go up 5% next time, but right now, i only manage to workout 2 times a week for only 1 hour.

    Also, going away tomorrow for a few day's to one of the islands here and won't be back till wednesday next week.

    Things will probably ease up after that as well, workwise, so probably have more time to workout then.
    Gotta get my *kitten* moving again if i want to cut down on the fat. Been staying on same weight for 3 weeks now (which on it's own is impressive, since a year ago i would have gained)

    first... congrats on the win of not gaining! Injuries are not only physical, they're mental and it takes a while to overcome that. The good news is that muscle memory will kick in pretty quickly and this will have just been a blip.

    Remember, you lift to stay healthy and strong so that you can enjoy life (and feel great in the process). It's ok when life cuts in. Try to enjoy it and don't worry too much. I know you'll get back there regularly once things settle.

    As for your trip... The islands? That sounds like it could be a nice getaway. Hopefully it's a time of rest and rejuvenation for you!

    Thanks Sandy, i kinda needed to hear this.

    As for the trip, yeah it's a time of rest.
    I always love it there, so peacefull, no cars allowed (except residents) and just be in nature
  • kinetixtrainer2
    kinetixtrainer2 Posts: 9,274 Member
    I hate that i have been away in the gym for so long with my injury.
    It's hard to get back in the routine, and when i do go to the gym, i am so sore.
    Went monday for bench press and some accessory, and i am still sore.

    My current routine is that i started my compound lifts with 60% or 65% and do 4 sets of 8 minimum and when i reached it, i go up 5% next time, but right now, i only manage to workout 2 times a week for only 1 hour.

    Also, going away tomorrow for a few day's to one of the islands here and won't be back till wednesday next week.

    Things will probably ease up after that as well, workwise, so probably have more time to workout then.
    Gotta get my *kitten* moving again if i want to cut down on the fat. Been staying on same weight for 3 weeks now (which on it's own is impressive, since a year ago i would have gained)

    first... congrats on the win of not gaining! Injuries are not only physical, they're mental and it takes a while to overcome that. The good news is that muscle memory will kick in pretty quickly and this will have just been a blip.

    Remember, you lift to stay healthy and strong so that you can enjoy life (and feel great in the process). It's ok when life cuts in. Try to enjoy it and don't worry too much. I know you'll get back there regularly once things settle.

    As for your trip... The islands? That sounds like it could be a nice getaway. Hopefully it's a time of rest and rejuvenation for you!

    Thanks Sandy, i kinda needed to hear this.

    As for the trip, yeah it's a time of rest.
    I always love it there, so peacefull, no cars allowed (except residents) and just be in nature

    Sandy said it well Gus. All sounds like you’re moving in a positive direction. I hope you enjoy that little getaway.
  • nossmf
    nossmf Posts: 11,616 Member
    Ditto.
  • KickassAmazon76
    KickassAmazon76 Posts: 4,678 Member
    edited May 2
    Bench is something I both love and feel frustrated with. It takes so long to see any gains.

    That said... I've been working to dial in my form and play around with sets and reps and I feel more solid and stable than ever. I know the gains will come (they already have).

    I am learning to be patient and consistent, and know that It's not a linear progression. I am realizing that there are so many factors at play (sleep, water, stress, mindset, distractions), but the biggest factor is never giving up. Trusting the process.

    It helps to have a great coach and support group, too!
    This is 4x125lb

    7hk3qhe1r7xw.gif
  • nossmf
    nossmf Posts: 11,616 Member
    Ye gods, that back arch puts mine to shame!
  • kinetixtrainer2
    kinetixtrainer2 Posts: 9,274 Member
    Bench is something I both love and feel frustrated with. It takes so long to see any gains.

    That said... I've been working to dial in my form and play around with sets and reps and I feel more solid and stable than ever. I know the gains will come (they already have).

    I am learning to be patient and consistent, and know that It's not a linear progression. I am realizing that there are so many factors at play (sleep, water, stress, mindset, distractions), but the biggest factor is never giving up. Trusting the process.

    It helps to have a great coach and support group, too!
    This is 4x125lb

    7hk3qhe1r7xw.gif

    This looks great Sandy!
  • KickassAmazon76
    KickassAmazon76 Posts: 4,678 Member
    nossmf wrote: »
    Ye gods, that back arch puts mine to shame!

    😊😊😊 Mobility work has helped there too!

    This looks great Sandy!

    Thanks Chris!!
  • nossmf
    nossmf Posts: 11,616 Member
    Figured out something useful, which I've known at some level but never fully fleshed the idea out in full before.

    If my goal is sets of 10 on bench press, and I warm up to where the working set is the heaviest set, I can get it done but it's a grind.

    If instead I keep warming up as if I were going to be doing heavy triples, do a single triple and then immediately back the weight down to my set of 10 level, the remaining sets feel like a breeze compared to what I was just lifting.
  • itchmyTwitch
    itchmyTwitch Posts: 4,019 Member
    nossmf wrote: »
    Figured out something useful, which I've known at some level but never fully fleshed the idea out in full before.

    If my goal is sets of 10 on bench press, and I warm up to where the working set is the heaviest set, I can get it done but it's a grind.

    If instead I keep warming up as if I were going to be doing heavy triples, do a single triple and then immediately back the weight down to my set of 10 level, the remaining sets feel like a breeze compared to what I was just lifting.

    I heard someone describe doing squats in a similar way but instead of squatting the heavier load, they just stand with it on their back. I've never tried it but it sounds reasonable
  • nossmf
    nossmf Posts: 11,616 Member
    That principle applies also to bench pressing, where you unrack a weight heavier than you can actually use and just stay there with arms fully extended, let the weight settle into pushing your arms and shoulders down. Because of the increased chance of injury, I recommend staying right by the resting position (don't step back on squats, don't pull bar away from rack on bench) just in case you have to abandon earlier than planned.