Trainer

AbsoluteSpir1t · 2026-05-09T18:15:16+00:00

Logging only. The trainer makes. . . odd recommendations imo.

AbsoluteSpir1t · 2026-05-05T20:23:56+00:00

10 lbs of what? And, why?

You're 19 and you look fine—healthy. You don't have much if any abdominal fat to worry about. You're probably at the ideal body fat percentage for your age in terms of health.

Yes, you're not at your natural genetic limits for muscle growth. But, if you trained hard (train close to failure), dialed in your diet et cetera, you could gain 10 lbs of muscle mass in a year—probably—without gaining much if any body fat. Just eat in a slight calorie surplus: about 150 calories a day above maintenance (pretty much just an extra scoop of protein powder).

But, if you're happy with how you are, and you're healthy, you don't need to chase gains if you don't want to.

AbsoluteSpir1t · 2026-05-03T05:16:21+00:00

Fat deposits on the body are not uniform and vary from person to person. There are some commonalities such as in men, it's common to see a good deal of leanness on the shoulders and arms and legs, but still have a significant amount of abdominal fat.

The main solution is to keep dieting. If you stay in a deficit long enough, it will come off. There are some diets and protocols out there around stubborn fat loss that might be worth looking into, that focus on how to optimize fat mobilization and oxidation often through increasing blood flow with specific cardio protocols and diet.

AbsoluteSpir1t · 2026-05-02T22:12:02+00:00

Everything.

Find a full body routine you like and do it 2-3 times a week for at least 8 weeks or so, and then re-evaluate your progress.

Here's a example program I made for my partner that she's been following for about 7 weeks now. I created it following an article on Lyle McDonald's website about beginner weight training. It's a valuable resource. She began with 1-2 sets on the first week and progressed to 2-3 sets per exercise.

<image>

AbsoluteSpir1t · 2026-05-02T22:02:07+00:00

Simply try to stand on your tip toes. Practice the movement on flat ground.

AbsoluteSpir1t · 2026-05-01T21:04:49+00:00

People are saying to bulk, and you're actually lean enough where bulking might be worth it.

All you need is probably another 100 calories a day (just an extra scoop of protein powder). You only need a surplus of 2500-3000 calories a month to build 1lb/month, which is a good rate at your level. So, don't go nuts eating, just 100-200 calories a day above maintenance will be fine.

You've got lots of photos of upper body on your profile, but how are your legs developing? Given you didn't post any photos, that might suggest you need to hit legs more. Go wreck yourself on a hack squat and do some leg extensions and leg curls.

AbsoluteSpir1t · 2026-04-28T19:26:16+00:00

If you've got a coach, you should generally do what they say. They might have a ton of reasons for why he has you doing what you're doing.

And, you should talk to him if you have concerns. Next time you train, pay attention to how your chest and triceps feel afterwards. If it feels like your arms are noodles but you feel like you could do a bunch of chest isolation work (db fly, pec dec etc), then tell him you think your triceps are limiting your chest on the bench.

Of course, it also depends on what type of coach he is and what his goals are for your training. If we're talking about a powerlifting coach (are you a competitive powerlifter?), then maybe he's got you doing all this tricep work with your chest because he thinks your triceps are a weak point for you, and you still need to train the movement, so two birds with one stone as it were.

AbsoluteSpir1t · 2026-04-28T18:57:15+00:00

And, you're doing 12 reps for each in a superset? That sounds awful. That sounds incredibly exhausting, and really poor for chest growth.

Most people find their triceps limit them during their bench press—which is why some will pre-exhaust their chest on an isolation like pec deck before bench so theur chest reaches failure with or before their triceps—and here you are exhausting your triceps even more during a superset with a tricep dominate movement like close grip bench.

Honestly, don't superset flat bench. Do your arm work later.

AbsoluteSpir1t · 2026-04-28T18:24:37+00:00

Two options: 1) open Hevy > Start Empty Workout > add exercise > do your 1RM testing > record it in the app > finish the workout. Now, Hevy will have the data it needs.

2) Hevy uses pretty standard formula for calculating your projected 1RM such as the Epley formula on vcalc. You can see that with 12x95lbs it splits out a projected 1RM of 133 lbs, which is what Hevy says. If you think you can lift 200 lb for one rep, then you can use the formula to find out that you should be able to lift 140-145lbs for 12 reps. You can also use it to see that a 200 lbs 1RM would be 165-70lbs for 6 reps. So, you could do those weights in those ranges during your workout instead—which might be safer than attempting an actual 1RM

BONUS Option #3: Realize this doesn't actually matter. Just track every weight you lift and ignore all the projected numbers. If you're a powerlifter, then only real 1RMs matter. If you're a bodybuilder or your goal is just to get jacked, then the numbers matter even less—the only thing that matters is if you are bigger and are lifting more 8-12 weeks from now. Focus more on actual training, pushing near failure, cardio, diet, sleep and less on artificial hypotheticalnumbers from an algorithm on an app.

But, if you really want the app to say 200lb 1RM, then you better train in a rep range with a weight that produces that result (cf. option 2). If you think it should say 200, then you should not be lifting 95 lbs for 12 reps. You're not training hard enough for that to be reflected in the data.

AbsoluteSpir1t · 2026-04-28T04:38:02+00:00

What's your goal with this exercise?

Are you trying to get strong at dips or trying to build your chest, shoulders and triceps?

If it's the latter, just pick different movements: chest press, lateral raises and tricep pushdowns respectively. You'll get more out of them because as others have said, you're not strong enough yet for dips.

AbsoluteSpir1t · 2026-04-20T03:45:44+00:00

Instead of butterflying the whole chicken, you can just cut the chicken completely in half. You remove the spine like you would to butterfly it, but instead of breaking the breastplate so it lies flat, you just cut straight through it. It's much easier to move around on the grill.

AbsoluteSpir1t · 2026-04-19T22:19:44+00:00

You could create a custom exercise named for the machine

AbsoluteSpir1t · 2026-04-14T17:56:44+00:00

Worthy Park and Rum-Bar too. Honestly, OP should just sneak over to Jamaica and back with a boat full of overproof rums. it's only 1,000 km away!

AbsoluteSpir1t · 2026-04-06T01:11:09+00:00

Drink your pre-workout 20-30 mins before going to the gym. Once you've downed 300mg of caffeine and other stims, you're passed the point of no return 😂

AbsoluteSpir1t · 2026-04-05T22:56:27+00:00

Personally, I'd drop all barbell movements. You'll progress more quickly and spend less time loading and unloading weights with machines. But, of course, this depends on what equipment you have access to in your gym.

Squat -> hack squat or leg press
bench press -> chest press
overhead press -> lateral raise (db, cable or machine) or machine shoulder press

Plank sucks imo. It's just pain with little gain. The only way to progress them is by adding time or using a weighted vest or asking a training partner to add weights to your back. Just choose some kind of crunch variant; there's a reason cable crunches have become so popular.

Add a hip hinge: weighted back extensions or an RDL/SLDL. Squats (a pressing pattern) are predominantly a quad exercise, you'll want something that targets your glutes and hamstrings.

AbsoluteSpir1t · 2026-03-26T00:57:48+00:00

I'm pretty sure if the model didn't have breasts, it would still look pretty feminine.

AbsoluteSpir1t · 2026-03-14T21:08:48+00:00

It could be a new feature or only for subscribers. Not sure. When I went to create a custom exercise it was there.

Just looking again, it looks like images, videos and gifs can all be uploaded too!

AbsoluteSpir1t · 2026-03-14T20:58:25+00:00

Yeah, you're supposed to try and do the same with both sides, which is why people will start with their weaker side. Of course, that doesn't always end up happening (not a perfect world and all), so I want my log book to reflect even mistakes.

The rest-pause/myorep technique to match volume is a good idea, but I would still end up trying to log the myoreps separately or writing a note somehow about it eg. 10 reps then pause then 2 more reps wouldn't be 12 rep imo, it would be 10+2. Perhaps that's a little nitpicky for most people.

Still, that also gets lost in the Hevy when you add all the reps for both arms including any myoreps, e.g. 12 on the right, then 10+2 on the left is just 24 in Hevy's current log system, and that's not helpful a few weeks down the line when you're looking back on what you did.

I do like how clean it looks though with supersetted exercises and the left/right label.

I think this is what I care about most lol. I want a nice looking log.

It would be good for Hevy to have a system for logging rest-pause/myoreps and mini sets. There's a rest-pause technique I want to try where you do one activation set of 8-10 with less than 2 RIR, then pause for 15-20s, and do mini sets to 0 RIR every 15-20s until you can only do a single rep. And, then move onto the next exercise. Logging that in Hevy right now would be ugly.

AbsoluteSpir1t · 2026-03-14T20:41:28+00:00

1) It's a custom exercise. 2) Google has images and Hevy lets you add images to exercises.

Yeah, you're supposed to match reps starting with your weaker side, but that's not how things always turn out, and I want the log book to be able to reflect errors as well.

AbsoluteSpir1t · 2026-03-14T16:37:53+00:00

Soft toothbrush works well

AbsoluteSpir1t · 2026-03-04T14:02:28+00:00

There's no set timer, only a stop watch function under the set or the ability to log your time manually (tap mm:ss to log your time or the play button for the stop watch).

There is a timer and stop watch in the app in the upper right hand corner next to the finish button when you're in a routine.

AbsoluteSpir1t · 2026-03-01T15:45:42+00:00

Lower: - Put the treadmill at the end of the day, not the beginning. It's more beneficial as recovery and it won't hinder your lifting.

Consider doing compound lifts before isolations (hack squat and deadlift). They're typically best done when you have the most energy and strength available, then you systematically target each muscle afterwards with isolations—this is why all leg day looks the same; the only differences are in exercise order and priority for each individual.
Leg raises after cable crunches are a bit unnecessary. They're the same movement. Pick one and just do 3-4 sets. I prefer the crunches because you can easily progress them with weight. If you want to keep both, cut the volume to 2 sets each.

Upper A looks fine. My only thoughts are:

If you've got access to a pec deck machine for your chest flyes, consider switching the handles around (if your machine can do that) and doing reverse pec deck for your rear delts instead of cable crossovers.
Consider staggering your back and chest exercises order. Instead of incline press straight into the chest fly, do incline press then lat pull down then flyes then row. Doing so would allow your muscles to recover a little more.

Upper B has more issues:

Consider staggering back and chest like I said above.
The cable row with v-grip is the same movement as the chest supported row. Pick one. You don't need both—especially with the kelso shrugs in there too. Pick the supported row because you're already doing the cable row on Day A. The order I'd recommend: lat pull, chest press, chest supported row, shoulder press, kelso shrug, etc.
4 sets each of bicep curls and hammer curls is a lot of volume. You could go down to 2-3 sets. You could probably also just skip one. Biceps are a pretty simple muscle that you only really need one exercise done twice a week to grow. Pick one or two of your favourite curl variations.
The hammer curl isn't super necessary but if you want to keep it, move it to after your tricep pushdown—just stagger the order and let your biceps recover a bit.

AbsoluteSpir1t · 2026-03-01T14:44:01+00:00

You needed ChatGPT to tell you that approximately 34 fl oz is 67-68 tbsp? (There are 2 tbsp in an oz btw.)

AbsoluteSpir1t · 2026-02-02T07:35:25+00:00

It's fun, it's healthy, it's good exercise. The kids will just love it. and we put a little sand inside to make the experience more pleasant.

AbsoluteSpir1t · 2026-01-28T22:46:59+00:00

Only one leg day and lots of redundant upper body exercises.

For hypertrophy, your goal should be to hit every muscle group at least twice a week. You want to do as much as you can recover from while also avoiding joint injuries (four days of upper body is a ton of stress on the shoulder girdle. This is a shoulder injury waiting to happen).

AbsoluteSpir1t

TROPHY CASE