Daily workout logs and split variations for strength training with weight loss and travel

Chest, triceps, and abs. Need to add some cardio soon. Been slacking on that part.

I need a plan. Did legs plus sets of various pull ups and a few deadlifts. Totally random right now.

I always kick things off with twenty minutes of cardio on an empty stomach. After that comes an hour hitting every muscle group with four sets each on machines only. An old labrum tear plus rotator cuff damage rules out any barbells or dumbbells. Five days a week I head to the local municipal spot. It's dirt cheap and pretty no-frills yet still gets results.

My upper body sessions cover chest plus arms from Monday straight through Wednesday. Recovery takes place the next day before I repeat the same areas on Friday. No lifting occurs across the weekend.

Today was dedicated to some gentle aerobic work. I spent forty-five minutes on the treadmill with an incline. My current schedule follows a repeating pattern of two full body strength days, two easy aerobic sessions, and two mobility focused ones. Whenever possible I replace the mobility or light cardio with a game of golf. My home workout area is really well equipped incidentally. Tracks from the nineties and two thousands in rap and hip hop genres suit the mood nicely.

That setup doesn't seem like a basic personal exercise area to me. I really appreciate how it's arranged! In my case today involves training the legs within my upper lower rest push pull legs rest weekly cycle. Skipping the typical morning empty stomach cardio session I do, which is separate walks with each dog adding to four or five miles total, leaves me thinking about whether to include some movement once the lower body work finishes.

My spouse and I keep things basic during training. One session hits the top half then the bottom half follows next. A rest day gets worked in there too. Don't forget we're grandparents now. Lately I've hit curls, shoulder caps, back wings and chest muscles on a daily basis. My upper arm joints have power like a teenage girl. I'm working to change that. Joint disease wants to hold me back but damn it I push on anyway.

Where is your squat rack?

Just did several hundred weighted split squats at the gym trying to build that. Unfortunately gifted a flat as a credit card rear.

Today involves leg training. Switching back to three intense sets rather than the five or six lighter higher repetition workouts from around six weeks prior. Maintaining a four day rotation that keeps cycling onward. Adding a break whenever required, although every off period still features time at the facility, and the schedule seems off without using the dry heat room. The rotation begins with chest paired with shoulders, next comes back along with traps, after that comes legs, and ends with arms. Also incorporating one or two stomach exercises plus or minus fifteen to twenty minutes of cardio on each occasion.

I trained my back and biceps earlier with pulldowns, curls using a hammer grip, rear delt pulls, and rows while seated, doing three sets in the ten to twelve rep range. On push days my routine includes benching flat, pushing down on cables for triceps, performing dips, pressing with dumbbells, plus flyes for the chest. Cutting right now means I skip legs since they aren't important enough to me during this phase. I got my squat to three hundred fifty and deadlift to four hundred last year but the forty pound loss means those figures are likely lower now. Perhaps legs return when I bulk once more.

Have a planned week off so today was the last lift until Friday of next week. Work trip coming up and haven't taken a week off in about six months. Went hard on chest and bis.

I handled aerobic work along with lower body training today. Those two aren't meant to mix, yet they function fine in my schedule.

I spend time on aerobic activities every single day. My aim is to get the best twink-like body possible. I want the same build as the main character in that one movie.

That setup looks really appealing for working out at home. Well done! My equipment consists of hand weights, a curved bar, a long bar, a stand for squatting and pressing, a machine for running, a seat for lifting, and floor protectors. Interestingly, after adding the long bar to finish my collection for the available area, I never once exercised here. There's a fitness center just a short distance away that's always accessible. My weekly plan goes like this: lower body on the first day, chest and shoulders on the second, back on the third, core and cardio on the fourth which feels like a break, fifth is off which is dull, lower body again on the sixth, and seventh is off but maybe switch back to upper body if recovery allows.

This morning involved focusing on pushing movements. My weekly plan follows a push pull legs routine five times each week, allowing for one additional session of either push, pull, or legs based on the schedule. Intense cardio happens on Wednesdays with the four by four Norwegian method. Fridays are for moderate cardio at zone two intensity. On Saturdays I layer in another zone two session alongside the weights. All my lifting takes place at the fitness center located only five minutes away from where I live. For some reason I enjoy the gym atmosphere more when doing strength work.

I usually hit my complete body session two times weekly as I noted before, yet yesterday some young guys had the bar area tied up for quite a while so I plan to return later and wrap things up. The added focus on my top half actually felt decent so I threw in some rear shoulder work plus isolated limb moves beyond my usual ones... yeah I could be shifting back toward a divided setup.

That's some sweet setup you have there my man.

Today is for resting. I plan to train my shoulders and legs the next day. If I get up early enough, I'll begin with some uphill walking for a few minutes, row 500 meters quickly, and do a couple of dumbbell lifts. I'll pair overhead presses on the machine with heavy trap raises, doing three sets of ten for each. Then I'll do hack squat thrusts, beginning with three plates on each side and continuing sets of ten until I can't anymore. Those really wipe me out. After that come three sets of ten single-arm cable side lifts. For quads I'll start leg extensions at one hundred and go for sets of twelve until failure. Hamstring work will be three sets of ten curls. I'll end with raises for my calves and then relax in the sauna. I probably should include more lunges or split squats for my legs but I dislike doing them a lot.

Today was legs. Usually just go for PPL everyday sometimes one to two rest days if needed. Currently regeneration is surprisingly good even deep in the cut.

I hit my upper body on two different days every week. That means chin ups holding extra weight across four sets in the five to seven rep range, followed by pressing a bar overhead for four sets of seven to ten. Rows come next for roughly four sets of ten, then push ups with added weight for four sets around ten each. I wrap those days up with one max effort set on biceps and the same for triceps.

On the lower half, which could almost pass for full body work, mountain biking season means I only do it once a week, or maybe twice when rain hits on a weekend. The session starts with shouldering a sandbag and walking twenty five feet, three times on each side for six total. Squats follow for four sets of ten, straight leg deadlifts for four sets of seven to ten, and finally a sandbag clean into a front carry for two rounds of twenty five feet.

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Whatever that little blonde with the big knockers is training.

Rap is often the only choice.

Leg days and abs. Hate leg days.

Currently running a program inspired by Mentzer on an app. Today was legs.

I'm showing my coworker how to manage his tasks by himself. Perhaps you were getting at something different? 🤣🤣🤣🤣🤣

Do one hour on a stair master level five for five minute warmup, level six for forty minutes, then intervals from level six to seven and back down to six every other minute until reaching one hour which works legs and lower abs. Then a weight circuit for about forty minutes working arms biceps triceps and chest. Do this four times a week and just completed week three of this program.

Rest day here so no lifting. Instead walked a round of golf carrying the bag. Got eighteen thousand steps and twenty three hundred calories burned rucking those clubs.

Crossfit four to five days per week usually involving at least one compound lift strength training plus metabolic conditioning piece per session.

Pushed my lower body and upper arms super intensely the day before. That counted as my first real effort following seven days away on business trips. This afternoon I managed to remove a large branch from the tree behind the house. Using steps together with power saws makes quite the secure setup.

Deadlifts, pull-ups, seated rows, and wrapped up with moderate-weight curls done for higher reps. At six foot two and two fifteen pounds, forty-four years old, higher reps are the only thing letting me add size these days. Getting older also means steering clear of injuries. Keep pounding big dogs!

Barbell flat bench today, working up to my current one-rep max and adding some static holds with heavier loads. Then dumbbell flyes supersetted with chestbusters and bicep curls for five sets, single-arm dumbbell presses paired with hammer curls, shoulder thrusters on the hack squat machine, thirty minutes of treadmill mixing jog and incline walk, and fifteen minutes in the sauna. Fun session.

Yesterday I pushed myself intensely during my session focusing on deadlifts along with back and triceps exercises. I managed to increase either the repetitions or the load in nearly all movements. Definitely a productive session overall. The previous two training days turned out excellent as well, with good control, power, and impressive muscle pumps.

Squats, Romanian deadlifts, quad extensions, hamstring curls, calves and abs. Used AI to create a five-day lifting split and three weeks in it seems to be working.

Yesterday was chest with some triceps work too. Incline barbell presses, weighted dips, flat dumbbell presses with a deep stretch, then high-rep moderate-weight tricep movements. Keep pushing big dogs!

Spent my midday pause training my legs and will head back to the fitness center once it's past five for some back work.

Haven't done any exercise yet today. Once my shift ends I could surf or else do weights and play tennis.

Awesome content folks, don't quit the effort!

Got in some chest and shoulder work earlier.