re: Daily Strength Check-In

Just edged from the “Overweight” range to the “Normal” range on the BMI scale. That’s 13.5 pound since December.

Today was squats, ez bar curls, seated dumbbell curls, standing leg curls and sumo kettle bell squats. Followed by the GOAT ab ripper x with my man Tony. We did 25 a pop.

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Fox McCloud

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I know you’re getting advice from all over so let me throw in my 2 cents.

I started going to the gym again in December. Like 777 said it’s been the consistency that has given me better results. I lift at least 3 days a week, go to one outdoor “boot camp” style workout, run 4 - 5 miles on Wednesday and a 5k on Friday.

I also cleaned up my diet and severely cut my alcohol consumption- that’s a choice you’ll have to make for yourself.

The thing I have found most helpful with my gym lifts is an app called Fitbod. If you’re going to a full gym or even have a home gym it will design workouts based on the equipment you have available. It records the weight you lift and throws in some “max effort” days to keep pushing you. It has videos embedded for all of the exercises that you might not know how to do - like a Romanian Dead Lift etc. it costs $60 for the year but for that you’re getting custom workout every time you go to the gym that rotates through all of your muscle groups. I found it very helpful since I don’t have to spend time designing a workout and writing all of my weights down to remember what all I did.

I might start looking into some of the other more complicated things folks are into on this board in the next month or so when work slows down.

You have a lot of options and there’s obviously 1,000 ways to skin this cat but that was what has worked for me.

Good luck.

Thanks for the app suggestion. Gave it a go today on back and biceps. My only complaint so far is it doesn’t seem to account for fatigue. I couldnt finish the 15 per arm sets and couldn’t manage a pull-up at end because my arms were absolutely smoked.

I put the lifts as max effort towards end but in reality I could probably do the weight and sets if it was the first lift. Not sure if that will mess my calculations up going forward.

Nice work getting back and biceps in today!

If you’re doing the app then just follow the routine and adjust the weight so that you can do all of the reps. If you can’t do all of the reps then back off the weight on the next set.

You will get less fatigued as you get stronger. Commit to lifting 3 or 4 days a week - if you do that you’ll see results.

I suck at pull-ups too BTW always have.

Last night

Deadlifts 295 3x10
Overhead Press 145 3x3 125x8 115x8 105x10.
Paused Deadlifts 275 3x8
Seated OHP 50 3x8

Much needed deload next week.

Deloading is taking a week off from lifting heavy weights.

Some people do this by taking a full week off from the gym, but more commonly is just dropping the weights really low and just doing the bare minimum.

When your running a program that wears you down over time, they’re needed to let your body recover.

Hell yeah dude! Olympic lifts scare me lol.

Dumbbell row 4x8
Leg Press 3x10

Superset:
Concentration Curl 4x13
Dumbbell Lunge 4x5 per leg

Cable Row 4x10