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Post your routine and any questions you may have about it.
For the past 10 weeks i’ve been on a 5-day split, and each day I try to do 6-10 exercises:
Day 1: Chest/Tri’s + power cleans
Day 2: Legs(quads)
Day 3: Abs, Obliques, shoulders
Day 4: Back/Bi’s
Day 5: Legs(hams/glutes)
Word on the street is that 5 day splits are not great for making gains if you are a natty and you consistently will have doms(which I do). Is there a way I should consolidate my routine or should I just continue with this?
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What is better a 5/3/1 PPLx2 or AxBxCDx?
Im going to box twice a week. If I do the PPL I would have to do it before school.
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>>42506103
I would do cunnalanus to her
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Pfft..pf.pffff.pFfFffthh..BRPFTTBRAP.
BRAP BRAL TRAP
"Tee hee did I do that?"
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>>42506103
ABxABxx
A:
10 minute jump-rope
5 x 10 pullups (weighted) superset with 5 x 20 pushups (clapping)
3x2 minutes plank
3x front lever for time (20 seconds was my best)
5x12 bicep curls with kettlebell (20 kilos) superset with diamond pushups 5x20
B:
10 minute jump-rope
5 x 10 pullups (weighted) superset with 5 x 20 pushups (clapping)
3x2 minutes plank
3x front lever for time (20 seconds was my best)
5x12 handstand pushups superset with 5x12 tricep pushdowns (with kettlebell, 20 kilos)
On rest days I either swim, ride my bicycle or rest. Bicycle to work every day, never use public transport.
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BxAxBxx
On Tuesdays and Fridays I do kickboxing, but that also means pushups etc during warm up, lots of drills etc.
Made this program to get stronger/better at kickboxing (and maybe MMA later) and aesthetics that are fitting for a woman, so no bench.
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>>42506533
I forgot to say that I also do at least 20 minutes of cardio on rest days.
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>>42506103
My gym is right next to my office so I lift 5 days a week.
Percentages are mostly bullshit, they just mean working weight
ABCABxxCABCAxxBCABCxx
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>>42506557
Forgot image
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Main lift, secondary lift, accessories
>Squat, SGDL or RDL, core
>OHP or push press, incline bench, shoulders/triceps
>Olympic lifting fun day
>Rest/light cardio
>Deadlift, front squat, core
>Bench, CG bench, shoulders/biceps
>Rest/light cardio
Main lift follows a progression I can't be bothered to write out in detail, but basically I start at 5x5, and whenever I fail a set I turn the last full weight working set into a backoff set to it evolved into 1x5 at 95%, 90%, 85%, 80%, 75%, then to 1x3 95%, 90%, 85%, 80%, 75%, 70%, 65%, 60%, after which I deload 20% and restart at 5x5.
Secondary lifts ate 3-5 sets of 8-12 reps, going by feel.
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