GIFt us your lifts! (or other achievements!)
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Somebody used to doing sets of 10-12 who is now doing committed sets of 1-3 will likely not know exactly what weight to use, so the ramp up period is expected the first few workouts.
Leaps of 10kg at a time is a tad bit risky, but so long as form is strictly maintained, I don't see why not. The main reason to recommend against it is for people who actually are close to 1RM, the form breaks down and invites injury, but in Leo's case he's not actually at (or necessarily even near) his 1RM, so with the room to spare he's good to continue. The 1RM he's recording above are paper maxes, not actual maxes; he'll discover his true max soon enough, at which point he'll beg for 1kg improvements at a time and miss the days of 10kg jumps! lol
That day may come sooner than I thought. When I was doing bench press today I felt a slight twinge in my shoulder, but coz I'm a bellend I just pushed through it. Been fine all day but the last few hours... feels pretty tender.
Lesson learned.0 -
Today was chest day, I did 14kg dumbells per arm for incline chest press it sure is an achievement for me after a chronic elbow injury, hopefully working my way back to what I used to lift. 🥲3
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KickassAmazon76 wrote: »Uh oh... Sounds like someone might be gravity falling onto the toilet today! Haha
The gravity fall isn't the problem...it's the uphill climb off...2 -
kinetixtrainer2 wrote: »
Thank you! Can’t wait to get back into lifting heavy again, injuries feel like a heartbreak for a lifter lol
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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
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kinetixtrainer2 wrote: »
Thank you! Can’t wait to get back into lifting heavy again, injuries feel like a heartbreak for a lifter lol
Oh lord I feel you on this! Welcome to the thread and congrats!!0 -
This is currently my routine. Two total Body days. They're a bit long and I find I often want to just skip the accessories, but I figure since I only do two heavy days, I need to push through.
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@J_NY_Z doing full-body days is great, but your plan calls for four separate full-body days each week. Hitting a given body part more than 3 times per week isn't giving it enough recovery time, IMHO. That's why my program has me lifting four days per week, twice upper body, twice lower body.1
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@J_NY_Z doing full-body days is great, but your plan calls for four separate full-body days each week. Hitting a given body part more than 3 times per week isn't giving it enough recovery time, IMHO. That's why my program has me lifting four days per week, twice upper body, twice lower body.
Thank you for the feedback. I am doing a three day a week routine. The fourth day is there so I can mix up the days [Week One, Day 2,3,4 the next week day 1,2 ,3, etc.].
To be fair, I am not lifting really heavy. My goals these days are overall fitness, keeping my range of motion optimal, dealing with arthritis and keeping my weight in check.
My old routine was one body part per day, three days per week. After 10 years of that, I needed a change.1 -
These guys are worth listening to if you're into gym.0 -
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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.)2
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[img]https://us.v-cdn.net/5021879/uploads/editor/5a/no9k4wbh svd0.jpeg[/img]
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.1 -
I FREAKING DID IT! I PULLED 315LB!!
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KickassAmazon76 wrote: »I FREAKING DID IT! I PULLED 315LB!!
Nice!!! Congrats.1 -
kinetixtrainer2 wrote: »KickassAmazon76 wrote: »I FREAKING DID IT! I PULLED 315LB!!
Nice!!! Congrats.
Thank you! 😁😁0 -
KickassAmazon76 wrote: »I FREAKING DID IT! I PULLED 315LB!!
FREAKING AWESOME!!!!!!
I did a happy dance for you Sandy (no did not gif it)3 -
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