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What does fedi think of my training regimen. Started it today, did a month of basic foundational prep that just consisted of me going on random machines and lifting random shit now I'm looking to go with a plan.
Some comments from today - I think picking 5 exercises from a list to do is a good start. Today was chest, triceps, and bench and I felt a tightness in my muscles at the last set of each exercise, though starting off always felt easy. 2 minutes of rest was enough to make sure I went back and finished my set, next week I will try to keep the weights the same but add an extra set for this day. I think that last set I can try to aim for failure. I was having trouble concentrating on finishing my miles, I could feel my brain getting sluggish when I stepped on the treadmill, and running does not excite me as much as when I was starting. I was supposed to finish with a 30 minute run to cooldown at the end of my workout but I only did 3 quarters of a mile. I can do better at the end, or maybe it would be a good idea to taper back a bit and not go so hard my last 30 minutes. So far though I know I'm doing a good job, it wasn't too long ago I felt I was physically incapable of running for 20 minutes let alone an hour. It will come in time. I also need to eat and sleep more at night, during the day is the only time I have to workout efficiently and get my meals in. I will need to improve on eating and sleep if I want better results.
1. Warmup with a 3 mile run, 10x3 pushups, 10x3 situps. Push to 15/20/25/etc. when confident
2a: Bench/Chest/Triceps
2b: Deadlift/Squats/Hamstrings/Glutes/Core
2c: Incline Bench/Shoulders/Triceps
2d: Squats/Quads/Core
2e: Volume Bench/Chest/Triceps
3. Cool down with a 3 mile run
Select 5 from each list per workout
Aim for 20 reps
Go for volume over heavy weight
Aim for 2 min rest between sets
2a: Bench/Chest/Triceps
Bench Press
Decline Bench
Bicep Curl
Skullcrusher
Triceps Dip
Triceps Extension
Triceps Pushdown
Chest Dip
Chest Fly
Incline Chest Fly
Bench Dip
Preacher Curl (BDM)
Reverse Curl (BDM)
Upright Row
2b: Deadlift/Squats/Hamstrings/Glutes/Core
Deadlift
Squats
Hack Squat
Leg Extension
Leg Press
Lunge
Standing Calf Raise
Seated Leg Curl
Knee Raise
Decline Crunch
Crunch (M)
Bicycle Crunch
Cable Crunch
Hanging Knee Raise
Hanging Leg Raise
Knees to Elbows
Oblique Crunch
Plank
Reverse Plank
Side Plank
Side Bend (D)
Back Extension
2c: Incline Bench/Shoulders/Triceps
Incline Bench
Arnold Press
Face Pull
Front Raise
Lateral Raise
Reverse Fly
Seated Overhead Press
Shoulder Press
Shrug
Skullcrusher
Triceps Dip
Triceps Extension
Triceps Pushdown
Preacher Curl
Reverse Curl
2d: Squats/Quads/Core
Squats
Hack Squat
Leg Extension
Leg Press
Lunge
Standing Calf Raise
Seated Leg Curl
Knee Raise
Decline Crunch
Crunch
Bicycle Crunch
Cable Crunch
Hanging Knee Raise
Hanging Leg Raise
Knees to Elbows
Oblique Crunch
Plank
Reverse Plank
Side Plank
Side Bend
Back Extension
2e: Volume Bench/Chest/Triceps
Bench Press
Decline Bench
Bicep Curl
Skullcrusher
Triceps Dip
Triceps Extension
Triceps Pushdown
Chest Dip
Chest Fly
Incline Chest Fly
Bench Dip
Preacher Curl
Reverse Curl
Upright Row
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Seem ok, but you don’t need to “cool down” with a 3 mile run lol. It’s fine if you do another run tho.
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Are you overweight? Keep in mind that you can’t really build muscle if you’re at a calorie deficit so all of that cardio could be hurting you depending on your fitness level and diet.
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I fucked up my knees doing cross country in my teens. It's fine when I keep it at a sub-6mph jog but when I try to push myself harder than that is when I get pains as a prelude to swelling. An elliptical machine probably is my second best bet, I'll give it a shot tomorrow.
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@nolasco @bot
>>>knees
Do less impact cardio like bike or elliptical. Shouldn’t have knee pain already if you’re young.
I’ve had knee surgery so I stick to bike.
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I got home and started experiencing pains in my knees, so I agree it would be a better idea to slow down at the end. Maybe stick with a mile or something in place.
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If you’re gaining weight then you’re not at a deficit. Two meals isn’t enough regardless of what you’re eating.
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160 pounds, and yeah I might be eating at a deficit. Lately I've been feeling pretty exhausted and sleeping throughout most of the day. I've been eating 2 meals a day for the last month. Could be at a deficit but I gained 10 pounds since I started keeping a schedule and working out 5x a week over the last month.
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You also need protein to build muscle, you can’t just eat carbs. Your diet should be mostly be chicken breast, veggies, and some rice. That’s p standard for body building.
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Will work on consuming more rice then, I mainly just eat salads, rice, and beef. That's worked fine in the past.
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He doesn’t need to eat fat.
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If you want to gain muscle and not fat, focus on eating proteins and fats over carbs.
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Protein powder isn’t nutritionally complete, it should say so right on the container. Also, I’m not sure if you’re joking but don’t cook chicken in the microwave lol, it’s not going to taste good. Baking it is easy esp in large quantities for meal prepping.
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I've been consuming powder to make up for any protein deficiencies, that should be enough I just need to consume more I think
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That’s true, grilling is the best.
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defrost em in the micro ... best if grilled
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Will look for more chicken though, I want to try cooking some chicken breasts in my microwave oven.
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It's not a microwave, it's a small oven I can fit on my counter. It's just the same size as a microwave. I've baked some chicken breast before it is pretty easy and delicious.
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lol convection oven ?
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Is that what you call it? Either way, tiny oven is good for baking chicken.
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Yeah that’s ok too. Grilling is so much better if you can tho imo.
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Honestly what's not better grilled lol fire and smoke adds really good flavor to food.
nolasco
Fediverse Contractor
They call me Spitfire :pepeOK:
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