nolasco on Nostr: What does fedi think of my training regimen. Started it today, did a month of basic ...

What does fedi think of my training regimen. Started it today, did a month of basic foundational prep that just consisted of me going on random machines and lifting random shit now I'm looking to go with a plan.

Some comments from today - I think picking 5 exercises from a list to do is a good start. Today was chest, triceps, and bench and I felt a tightness in my muscles at the last set of each exercise, though starting off always felt easy. 2 minutes of rest was enough to make sure I went back and finished my set, next week I will try to keep the weights the same but add an extra set for this day. I think that last set I can try to aim for failure. I was having trouble concentrating on finishing my miles, I could feel my brain getting sluggish when I stepped on the treadmill, and running does not excite me as much as when I was starting. I was supposed to finish with a 30 minute run to cooldown at the end of my workout but I only did 3 quarters of a mile. I can do better at the end, or maybe it would be a good idea to taper back a bit and not go so hard my last 30 minutes. So far though I know I'm doing a good job, it wasn't too long ago I felt I was physically incapable of running for 20 minutes let alone an hour. It will come in time. I also need to eat and sleep more at night, during the day is the only time I have to workout efficiently and get my meals in. I will need to improve on eating and sleep if I want better results.

1. Warmup with a 3 mile run, 10x3 pushups, 10x3 situps. Push to 15/20/25/etc. when confident

2a: Bench/Chest/Triceps
2b: Deadlift/Squats/Hamstrings/Glutes/Core
2c: Incline Bench/Shoulders/Triceps
2d: Squats/Quads/Core
2e: Volume Bench/Chest/Triceps

3. Cool down with a 3 mile run


Select 5 from each list per workout
Aim for 20 reps
Go for volume over heavy weight
Aim for 2 min rest between sets

2a: Bench/Chest/Triceps
Bench Press
Decline Bench
Bicep Curl
Skullcrusher
Triceps Dip
Triceps Extension
Triceps Pushdown
Chest Dip
Chest Fly
Incline Chest Fly
Bench Dip
Preacher Curl (BDM)
Reverse Curl (BDM)
Upright Row

2b: Deadlift/Squats/Hamstrings/Glutes/Core
Deadlift
Squats
Hack Squat
Leg Extension
Leg Press
Lunge
Standing Calf Raise
Seated Leg Curl
Knee Raise
Decline Crunch
Crunch (M)
Bicycle Crunch
Cable Crunch
Hanging Knee Raise
Hanging Leg Raise
Knees to Elbows
Oblique Crunch
Plank
Reverse Plank
Side Plank
Side Bend (D)
Back Extension

2c: Incline Bench/Shoulders/Triceps
Incline Bench
Arnold Press
Face Pull
Front Raise
Lateral Raise
Reverse Fly
Seated Overhead Press
Shoulder Press
Shrug
Skullcrusher
Triceps Dip
Triceps Extension
Triceps Pushdown
Preacher Curl
Reverse Curl

2d: Squats/Quads/Core
Squats
Hack Squat
Leg Extension
Leg Press
Lunge
Standing Calf Raise
Seated Leg Curl
Knee Raise
Decline Crunch
Crunch
Bicycle Crunch
Cable Crunch
Hanging Knee Raise
Hanging Leg Raise
Knees to Elbows
Oblique Crunch
Plank
Reverse Plank
Side Plank
Side Bend
Back Extension

2e: Volume Bench/Chest/Triceps
Bench Press
Decline Bench
Bicep Curl
Skullcrusher
Triceps Dip
Triceps Extension
Triceps Pushdown
Chest Dip
Chest Fly
Incline Chest Fly
Bench Dip
Preacher Curl
Reverse Curl
Upright Row