Day off today.
After chest/bis Monday, and legs yesterday, followed by PT yesterday afternoon - it’s a good day to chill, esp in my first week back at it. Particularly my legs, if they’re wiped out like this then I run the risk of putting my back into an exercise it doesn’t belong in.
Everything above is sore AF in the best way possible.
Theragun, take me awayyyyyy
If you guessed me, you’d be right 
Originally, I ordered 10lb plates but I didn’t take into consideration that would be a 20lb jump so I ordered some baby 5lbs and was able to do my squats and deadlifts with those Baby steps 🏋🏻♀🏋🏻♀
Way to get after it!
Love the progression. Way to rock it!
Makes me so happy so see. More iron, more girls, yesyesyes. 
My summer work season begins today and I’ve been doing the same superset for about 2.5 months. New equipment is coming Tues so need to dial in something different for maintaining through summer without killing myslef as I’m gonna be out on my feet about 65 hours per week I figure.
If anyone has any suggestions for different routines for 3 days per week in upper body workouts, I’m all ears. Not looking to do much on legs other than probably lunges to improve some stability, and probably take advantage a bit of the leg press on machine and perhaps leg extensions, but more groups of specific exercises for chest, shoulder, back, bicep, tricep…
This is the new machine and I’ve also added the leg press so it now is a “T” formation as opposed to “L”
Have all the usual, squat rack, couple different barbells and plates as well as curl bar. Just trying to figure out a 45 min routine x 3 days per week till fall.
Thanks
Baby steps are great staggering strides into the unknown.
2 whole weeks off due to work and then the flu!
Damn it felt good getting back in the gym tonight
Hit some quality back work outs! And a little bicep.
My traps had been killing me the whole time i was off the gym but was utilizing them a lot at work.
Was nice to work outbmy full back tonight though!!
Hope all is well team!!
After a week back in the gym, a great lift yesterday AM, and was feeling good this morning -
Walked into my bathroom and some of my cologne was still stuck in the air. I went to take a deep breath through my mouth and the cloud of it went into my mouth. Immediate cough/gag reflex, causing me to lurch forward and my left leg to kick up. Felt a pang in my left low back.
Skipped the gym to ice it and rest but it’s not feeling great. I’ll know better by this afternoon/evening, it’s only been a few hours. My body isn’t pulling itself crooked at the moment.
I am going to fucking cry if I’m hurt again.
Aww man sorry @TMAC for the struggle. I hope its not too severe and you can keep training or find alt that work with your back
Thanks…I don’t want to speak too soon but my body still hasn’t pulled me crooked, and I don’t have excruciating tightness - so I might’ve (hopefully) gotten away with it this time. It still feels one bad move away from something worse so trying to be careful and just icing the hell out of it. See how I feel in the AM.
Aside from not wanting to be sidelined AGAIN, I also have tickets to the baseball game on Saturday and I’d love to not have to skip that.
So I kind of was dropping weight for my running goals, lost few+ kg’s and then I don’t know sometimes (well most of the time) I just get into hyper mode when in the gym and start to lift as heavy as I can so I gained few kg more 
Anyway still aiming for running goals, have no rush, just going with the flow ya know…
Alright guys, on week two of the 531 and loving it. it’s early days but I’m really enjoying the change.
doing BBB and my usual small stuff afterwards. @Zeekinout I’m using your template - what happens in peak week?
also, in week 5 - do you just add 5/10lbs respectively or do you use some of your 1+ or 3+ sets from the first cicle to calculate your new 1RM and get your new numbers that way?
I’ve read both. But I am a total scardycat when it comes to squats (I know I know, shameful) since I had a pretty bad wobble last year and I have mentally not overcome that fear to this day (working on it) - I would much much rather calculate my own numbers than being forced to lift sth Idk if I can on the squat. any insight?
Yes week 5 you go up 5lbs for your arm workouts and 10lbs for your legs! Then week 9 another 5 and 10lbs! Week 12 you should be able to lift a new personal best! 
Thought Id start doing a weekly checkin on fridays for my health journey. This is a main focus in my life right now. So want to hold myself accountable 
Managed to get 2 intense workouts in this week. Not nearly as often ad i wouldve liked but I was unable to hit the gym earlier this week due to my son being home and unwell. Im grateful tho for what i managed to do. I did a full body workout yesterday along with cardio. And today i finished off that full body workout and did some light cardio.
I am wondering about switching things up a bit tho for my workouts. I normally (when life doesnt get in the way) workout 5x a week, different muscle groups each day along with cardio.
What muscle groups would be best to do together each day of the week? Or should i do 2 days out of the week to be focused on strength training and the other 3 days cardio? My goal is to lose weight ultimately and then of course build some muscle at the same time.
Thanks!!
Going to check out another gym on Tuesday which is much further away from me but offers 1x1 coaching, nutrition coaching etc… I need a new program/routine for back, chest, legs so I can target certain muscle groups on certain training sessions and I just don’t have the knowledge to make this program on my own. Feeling bloody fantastic though. I continue to lose weight and am currently at 99.8kg from my starting point of 116.8kg on Feb 10 and muscle definition is coming along also.
Guys, this bitch squatted the 95% for 1 rep today and I didn’t die or fall over from fear. I had been dreading this day in the program but I somehow felt confident today and I just did it and it went really well, better than I thought. Kinda hoping if I make more of these experiences, I’ll begin to trust myself more again and my squat fear will eventually subside… Proud of myself today. Also 8kg more than I ever did, my top set sat at like 85% apparently. Phew. Now all the food pls.
(Also I wanna add that this is a mental struggle. I’m not lifting in any way noteworthy weight on the squat and only been doing it for like 2yrs.)
