Gym selfies, weightlifting & fitness 🔥

Chasin that pump!


What do you all do as far as workouts? In the last couple weeks I just switched from a 4-5 day a week Upper/Lower split to a 5-6 day a week PPL. I was noticing the Upper workouts were taking forever trying to get the volume in, and I was drained 3/4 of the way through. The PPL looks something like.

Flat Bench press 4-5 sets
Db Military press 4-5 sets
Inc DB press 3 sets
Lateral raises 3 sets
Flys or dips 2 sets
Reverse flyers 2 sets
Two tricep exercises

Db deadlifts 4 sets
Machine row 3 sets
Lateral pulldown 3 sets
2 bicep exercises.

Leg press 5-6 sets
Leg extension 3 sets
Hamstring curl 3 sets
Two calf exercises.
I usually stay within 8-10 reps if I can.
And than I rotate the exercises for the next workouts that week, but generally the same format. Any suggestions on volume or anything, I’m always looking for new ideas.


I started the Maps anabolic program. Full body 2 or 3 times a week with trigger sessions on days off. I’m still getting used to it but I think I’ll respond better to it. Pm me if you want anymore info on it :wink:

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Okay cool thanks. I’ll run the ppl for about 8 weeks and see where I’m at. I had hip surgery about 4 years ago, and I got a lower back disc thing going on, so heavy BB squats and deads are out at this point.

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Getting older sucks ass. :rofl::rofl:

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I hear ya. I don’t define anything by heavy or light anymore, I had to let the numbers go. It’s all just defined by effort now… I’ll just let lift/rest temp dictate effort by slowing or speeding rep/rest tempo up or down. Maybe someday I’ll push those boundaries again but for now it’s all good.


Bear crawls pulling a tire today were just one part of the mix. :hot_face: I forgot how hard and amazing the group workouts I use to do were.