Detail your fitness routine

[Boots]

Lifting again since the gym was allowed to re-open.

I am going heavy with many different exercises of 3 (sometimes 4) sets each so usually need 2 days of rest before hitting upper body.

I usually do Chest & Back on same day, often the arms and forearms the following day to top them off, and then wait 2-3 days for shoulders.

Leg day with abs.

Often do cardio after a weight lifting session.

Body definitely needs more time to recover at my age. I can just feel it.

[Ergenburgensmurgen]

Lifting again since the gym was allowed to re-open.

I am going heavy with many different exercises of 3 (sometimes 4) sets each so usually need 2 days of rest before hitting upper body.

I usually do Chest & Back on same day, often the arms and forearms the following day to top them off, and then wait 2-3 days for shoulders.

Leg day with abs.

Often do cardio after a weight lifting session.

Body definitely needs more time to recover at my age. I can just feel it.

That does not sound like a routine that the resident health + fitness guru Smeg would approve of at all.

You should check and clarify with him as to what you should do lest you incur his wrath.

Plus if anyone will know it will be a short fat middle-aged man.

[Boots]

That does not sound like a routine that the resident health + fitness guru Smeg would approve of at all.

You should check and clarify with him as to what you should do lest you incur his wrath.

Plus if anyone will know it will be a short fat middle-aged man.

Hmm....

You're not responding to me but mentioning another poster.

Are you referring to me being short and fat?

I'm on a specific plan to get monster traps. My traps will be exploding. They will sit on my shoulders like mountain tops.

[Ergenburgensmurgen]

Are you referring to me being short and fat?

Maybe less time in the gym and more on reading comprehension is the order of the day for you.

I'm on a specific plan to get monster traps. My traps will be exploding. They will sit on my shoulders like mountain tops.

I wish you better luck with this plan than all the others you are notorious for trying and failing at.

[Boots]

Maybe less time in the gym and more on reading comprehension is the order of the day for you.





I wish you better luck with this plan than all the others you are notorious for trying and failing at.

Oh, yeah.

I'm calling you out.

I'm challenging you to a pose down on August 1st, 2020.

Our pics (minus face of course) with full body and specific muscle groups.

That's 10 weeks to prepare.


Pose down. You vs. Me.

[Ergenburgensmurgen]

Oh, yeah.

I'm calling you out.

I'm challenging you to a pose down on August 1st, 2020.

Our pics (minus face of course) with full body and specific muscle groups.

That's 10 weeks to prepare.


Pose down. You vs. Me.

How ridiculous.

I don't need 10 weeks to prepare because unlike you I consistently exercise not just consistently post about the routines I'm consistently chopping and changing like some overweight housewife desperately looking for a magic bullet.

You go first...

[Boots]

How ridiculous.

I don't need 10 weeks to prepare because unlike you I consistently exercise not just consistently post about the routines I'm consistently chopping and changing like some overweight housewife desperately looking for a magic bullet.

You go first...

I am consistent.

We both go - on August 1st.

[Ergenburgensmurgen]

I am consistent.

We both go - on August 1st.

You don't read so good do you.

The only thing you are consistent in is posting shite.

[Boots]

You don't read so good do you.

The only thing you are consistent in is posting shite.

Am I the only one?

Look in the mirror lately?

[Ergenburgensmurgen]

Am I the only one?

Not at all you are just very consistent with it.

Look in the mirror lately?

What a clap-back: 'I Know You Are You Said You Are...'. Wow. Devastating wit.

Your mirror shows a fatty doesn't it.

[Boots]

Today: Traps

Emphasis on the upper but I hit the mid and lower traps also as we need to or it will cause problems.

Sometimes I hit traps with back (a push-pull weekly split) and usually hit front side and rear delts with traps but for a couple months I'll dedicate one day for Traps. I just want to them to increase a bit and they respond well when I hit them a certain way.

I'm hitting traps every 5 days. So, I hit them on Monday, and rested them Tues, Wed, Thurs, Friday for a 4 day rest and hit them today on Saturday.

My goals is to hit them with intensity and volume so they're sore for at least 2 days and they usually have some soreness on the 3rd day and it's barely perceptible on the 4th day of day.

I'm a big believer in recovery.

Today:

1. Barbell shrug: 112 reps.

Pyramid style, increasing the weight up to a point and then dropping slightly over about 6-7 sets (I didn't count the sets only reps).

2. Dumbbell Shrug 50+ reps (heavy)

3. Stand-up cable 3/4 pull (semi upright row) X 1
3b. Stand-up y-rope 3/4 pull X 2

4. Standing plate raise X 2 (heavy end) I don't lower the plate below my chin b/c that will engage my front delts.

5. Inclines DB shrugs (laying on incline bench on my stomach X 2

6. One arm shrug X 1 each arm, light weight, emphasis on reps

7. Incline bench pronate plate raise (for mid-traps) X 3

8. "W" plate raise with plates on incline bench (mid traps) X 1

*I hit lower traps on back day.


Time: about 42 minutes

Pre-workout meal: nothing

Post workout meal:

One can of Tuna (Brine), 1/2 cup total of Quinoa, Basmati brown rice, Lentils, Barley mixed
1 kiwi
A little Kimchee for the probiotics

[Boots]

I added Sumo Deadlifts back in the to mix.


1. Sumo deads x 3

2. BB squats x 3

3. Ham curls x 3

4. Leg Xtension x 3

5. Standing Calf Raises (Smith) 104 reps

6. Abs x 2

Total time 59 minutes.



Happy Pumping

[Boots]

Legs:

1. Sumo Deadlift X 5

2. BB Squats X 3

3. Hamstring Curls Downward (machine) X 3

4. Leg Extension X 3

5. Standing Calf Raises (on smith bar) - 87 reps

Heavier weight this time.

Time 52 minutes.

To fatiqued I got a leg massage right after the session.

Supps: none

[Boots]

I'm still doing this routine on the same day.

Strength is increasing and growth is happening.

Sumo DLs
BB Squats
Ham curl down, machine
Leg Extenion, machine

added today: biceps.

His the bis or tris or both on the same day as leg day - with DLs and Squats and they will grow.

Happy pumping.

[Chitown]

My back routine has proven to be a good choice!


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