Workout: What did you do today?

[eazy253]

2/20/2025___01dragonslayer Huge Gainer Full Body Workout Routine B

Exercise -- Sets -- Rep Goal**

crunches 50
hyperextensions 50
rack pull 1 8+   602x1, 495x7
incline db fly 3 35    25x15,15,15
pull-ups 1 40      13,15,10
bulldozer laterals 3 35     25x10,10,10
push ups 1 40     52
hammer curls 2 25    25x15,15
across body tricep pull down  2 30     35x10,10
seated calf raises 2 25    200x20,20
db power shrugs 2 25    90x20,20


macros: P , C , F
steps: 11,969
cardio: 20
sleep: 5.25
bw:
bp:

**The Rep Goal System is the fastest way to build muscle.

The "Rep Goal" is the total reps performed for ALL sets. You do NOT perform this number for each set.

Take squats for example. This full-body workout calls for 3 sets with a Rep Goal of 25. Start with a weight that is about 72.5 to 75% of your one rep max. Perform 3 sets using this weight. If your total reps for these sets reaches 25 or more, you will add weight to the bar the next time you squat.

[DJChameleon]

I sadly don't have the discipline to workout at home so I haven't been doing much but starting next week. I will make my way back to the gym and hopefully my foot doesn't bother me too much.

[QuantumSync]

not going to focus on pull ups and dips or a high pft score. going to switch it up and do some ab workouts

[eazy253]

2/22/2025___ Full Body C

crunches 50
hyperextensions 50
leg press 3 30   290x10,11,12
decline bench press 3 25  250x10,6,6
chest supported row 3 40    180x15,20,10
seated overhead db press 3 40   60x6,10,9
lying triceps extensions 2 25   25x20,20
preacher curl 2 25     70x20,20
bent rear delt cable fly 2 30     35x10,10
db stiff leg deadlift 2 25     90x17,0

macros: P , C , F
steps: 14,440
cardio: 20
sleep: 6.5
bw:
bp:

[QuantumSync]

[QuantumSync]

did another half marathon this morning and did much better this time

[jimmy jazz]

I am now starting to lift again more regularly.

Onwards and upwards.

Squats yesterday, just 8 sets with 70kg.

After I have been off a long time I always like to remaster form as I build back up.

[eazy253]

3/1/2025___


crunches 50

hyperextensions 50

incline bench 255x6

incline db press 60x9

pull-up 12

dip 8

rack pull 700x0, 315x9

chest supported row 180x15



macros: P , C , F

steps: 

cardio:

sleep:

bw:

bp:

[QuantumSync]

Started this month off with a 10 mile run, came back my nipples were bleeding through the shirt lol

[jimmy jazz]

😂😂😂 You got runners nipple.

Wear plasters over your tits mate.

[QuantumSync]

😂😂😂 You got runners nipple.

Wear plasters over your tits mate.

I don't ever have nipple pain and even today there wasn't any. a little but nothing bad and then I took my hoodie off when i got home and wtf, kind of thought it was funny

[jimmy jazz]

I don't ever have nipple pain and even today there wasn't any. a little but nothing bad and then I took my hoodie off when i got home and wtf, kind of thought it was funny

My nipples are the opposite. Very sensitive. Sometimes even after I've had a shower and dried my tits.

Hope you recover quickly.

[QuantumSync]

going back to the bedroom lifting and using the curl bar and kettlebell. going to start ab workouts also, just haven't figured out what yet

[eazy253]

3/3/2025___ upper

crunches 50
hyperextensions 50
bench 320x1, 280x6, 230x13
incline db press 60x13
pull-up 10
dip 6
rack pull 515x7
chest supported row 180x7

[QuantumSync]