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

Shoulders and abs for twenty one sets then an hour on the exercise bike.

No excuses, up at five thirty, drove an hour through Atlanta traffic after flying home from work travel. Tired and just wanted to relax but skipped that and went straight into legs and shoulders. You only rent being in shape and rent is due every day. Time to grind.

Push day today. Running a steady PPL six days a week with a rest day on Sunday and every fourth week dropping back to a single three day rotation for extra recovery. One month in and feeling better physically and mentally than I have in a while. Using a rotating Tirz Reta stack with zero fatigue on this schedule. Down seven point five kilos so far from one hundred twenty starting weight. Appetite drops sometimes but I keep protein high with shakes plus electrolytes and creatine. Still getting one solid whole food meal and a lighter evening meal daily. Energy stays high and joints feel good. Momentum is strong. Routine below if anyone wants it. Push focus on chest shoulders and triceps with compound lifts for strength and size including bench press three sets of eight and incline work.

Did legs today.

20k on Zwift tonight.

Normal twenty one sets for arms plus an hour on the exercise bike then another hour on the treadmill this evening. Three hours at the gym total today.

Back and biceps today. Finally worked out how to use my back properly on rowing movements and it feels like a real game changer.

Push for me this morning. Up at six twenty drinking pre workout and planning the session.

Just chest and biceps. All about the show muscles for me.

Full body circuit with the wife.

Switched things up this week. Normally PPLPPL rest but took two rest days in a row so started with push today. Incline barbell presses, flat dumbbell presses, cable flyes then plenty of triceps extensions and delt raises. Keep pushing big dogs.

Twenty one sets for back plus an hour on the exercise bike. Probably heading back for another hour on the treadmill later. Rampage mode.

Taking a dip in the water this afternoon before kicking back beside it.

Recovery day here. Hadn't missed a day in the last seven. Also took a bottle of Michter's small batch bourbon and half a dozen beers down to the sportsman's club yesterday so double recovery. Everything in moderation including moderation.

Solid deadlift back and triceps day. Feeling strong and full. Finally got my wife to join a workout too. She is at a healthy weight but needs some resistance training to help with osteoporosis prevention.

Probably cardio. Squats on Saturday left me pretty sore so planning to walk it out on an incline treadmill.

Back and bis with pull ups, seated rows, bent over barbell rows then finished with high rep light trap bar deadlifts supersetted with various curls. Keep pushing big dogs.

My fitness routine right now mixes weight sessions five times each week with several treks outdoors and a pair of recovery periods. Living near the hills makes getting outside simple. I break the week into heavy pulling moves plus a trek on the opening weekday, heavy pushing with another trek the next, a full day off, then lower body and midsection work paired with an easy walk to keep things moving. After that comes higher-rep pulling followed by a hike, higher-rep pushing with a longer trek, and another rest day. Protein intake stays high while calories sit just below maintenance, and weights keep creeping upward each week. Sessions hold five or six movements across three or four rounds and finish in forty-five minutes to an hour. An abdominal drill gets added most days, skipping one, and the longer walks usually cover twelve to fifteen kilometers though wildfire smoke has cut them back to eight lately. The setup feels solid overall. Space is being cleared in the storage area for a fold-away rack, which may lead to swapping some moves once it's ready. Free weights handle everything at the moment. Those two recovery days support better rest, and even though daily training sounds tempting the current pattern stays in place. Those single-leg lower body drills remain brutal yet keep getting done.

Trained my delts along with biceps during the session. Wrapped things up by relaxing inside the sauna for twenty minutes.

Really went all out on my lower body earlier with twenty one sets and then two hours on the running machine. Loving every bit of this at the moment.

Trained my pectorals earlier and it's been somewhat annoying to notice my pressing strength declining along with the weight loss. Other movements stayed roughly consistent yet I went from managing one heavy rep at 225 down to skipping any attempt at 205. Shed 51 pounds across seven months so my appearance and energy feel solid but the drop in that lift keeps bothering me. Also spent two weeks traveling abroad for work with zero access to weights so only bodyweight moves plus cardio happened which likely played a part. Felt extremely stiff over the past seven days even after easing back into heavier sessions gradually. Started with cable flys for three sets of ten then barbell pressing for four sets of five followed by incline pressing for four sets of eight paired with dumbbell curls and leg raises decline pressing for three sets of eight using the same pairing and finally dumbbell flys for three sets of ten along with chestbusters for three sets of ten.

I trained my back earlier and might return later tonight to work my chest so I can take it easy tomorrow.

Today I took a break because the weather was scorching and I felt ill while working. I'm skipping work tomorrow to do some bench and overhead pressing as the main exercises, then a few accessory movements. Really excited about that!

Today's session covers my lower body and shoulder muscles. I'm also working with my spouse on her second strength workout. Feeling quite glad she paid attention to what I said regarding how weight lifting helps with total well being and bone density while she experiences menopause.

Finished my sessions by handling leg presses across three sets of eight along with split squats done three sets of ten. Hip thrusts followed in three sets of ten before wrapping calf raises over four sets of twelve. I also took MOTS-C with tadalafil and a couple scoops of preworkout. Training week is complete.

Haven't checked in here for several days because of time off. Packed the adjustable weights along for the trip and knocked out full routines daily. Got back to my place earlier today so after the seaside break wraps up tomorrow I'll restart the usual routine!! Stay grinding everyone!!

Started training again today with pushing movements focused on the chest and triceps. Having wrapped up my vacation cut on a high note I plan to shift my approach for the next several months. The prior half year I kept things steady using controlled loads and more repetitions. Switching now to an intense overload style instead. The old setup was push pull legs repeated with one rest day but now I am inserting an added rest midweek resulting in push pull legs rest upper lower rest. That setup calls for bigger loads fewer reps and improved recuperation time. On a separate note I am dialing back my medication to an upkeep amount allowing room to raise calories. Overall this sets me up to begin a clean mass gaining phase. I intend to stick with it for a couple months. Labs are booked for the twenty first of August to review my hormone therapy and decide if tweaks are needed there. Stay at it everyone.

Focused on my chest and back in the gym today. Scored a new personal record doing dumbbell flyes, and I managed to add twenty pounds to the deadlift.

Focusing on my rear end today with multiple pelvic bridge styles plus wide stance and split leg drills. Adding plenty of those bridges done banded with extra loads one side at a time through full or partial motion and pulsing reps. The run set for the following day should prove challenging.

Four miles completed on my run this afternoon while recovering from plantar fasciitis.

Tough session hitting the back and shoulders. Recently picked up fresh gear for my training space. Lacking any rubber plates myself I still had to grab this one.

Alongside the fork put downs I have been doing core training too.

21k on Zwift

Day for showing off at the shore. Classic pectorals and biceps.

Did leg training today with barbell back squats using two hundred twenty five pounds across three sets in the eight to twelve rep range. Added sissy squats by placing a weight plate beneath my heels at one hundred sixty five pounds for three sets between six and ten reps. Performed dumbbell Romanian deadlifts at sixty five pounds for three sets as well. Ended the session with a twenty minute ride on the exercise bike. These loads may not seem enormous yet they feel like a good achievement personally. Anticipate feeling the effects by Saturday. My job also requires me to accumulate ten to sixteen thousand steps each day. Keep at it guys!!

Legs and shoulders today! Happy Friday!

Spent time today training my delts along with the main upper arm muscles.

I kicked off with bench presses using a broad grip before shifting to deadlift variations like the Romanian version and the standard kind. I've focused on sharpening my hip hinge during those pulls. Eventually I want the movement to feel automatic instead of defaulting to a squat-like rise with the bar.

Your workout plan looks effective! 💪 Mixing at-home sessions with hip-hop tracks from the nineties and early two thousands creates an enjoyable vibe. I usually stick to basic push pull legs splits, yet that weekly lower body and shoulder focus comes across as pretty demanding 😂.

Darn, kicking myself now for leaving that speed bag behind during the house sale. What a fantastic way to train!

10 mile kayak trip today.

It's pull exercises day today. Yesterday was my day off from training. Pleased that your girlfriend accompanied you there. Attempted to persuade my partner to come along but no success so far. Her current weight seems fine yet she requires strength exercises. The only form of opposition she engages in is avoiding the gym with me. Got any ideas?