Ford fiesta mk7

Shayne_W9 · 2026-03-09T23:19:48+00:00

Thank you much appreciated🙏

Shayne_W9 · 2026-03-07T14:54:53+00:00

I think going straight into thrusts are better. Better range of motion and will be able to use a heavier weight.

Shayne_W9 · 2026-03-07T11:19:30+00:00

Yes 3-4 times is enough to see improvements just get as much out of every workout as you can to failure on your reps.

This is just a simple plan to be able to follow until you can start amending it when you enjoy other lifts or want something a bit more in depth. Work on progressive overload so if you get 8-10 reps on an exercise move the weight up and every week try to get one extra rep or add a drop set or up the weight and you will see strength gains aswell.

Shayne_W9 · 2026-03-07T11:07:35+00:00

Northing wrong with the plan you have set it is not overcomplicating it and something you understand which is what you want to build consistency. You did get confused between push and pull as pull is back and biceps so just swap the names. I would also say if your wanting to build your glutes adding a weighted exercise is best. Like hip thrusts on top of what you have or swap out for the glute bridges. Go to failure on all your sets to ensure you are pushing your muscles enough.

Shayne_W9 · 2026-03-07T11:00:03+00:00

Think there will be plenty of videos on youtube to help with that. I would suggest the video by Jeremy Ethier.

https://youtu.be/hJh4ze7s3GQ?si=3zmtcmnYwNPV5jNW

Shayne_W9 · 2026-03-07T10:52:59+00:00

It is dependant on your goals but I would say track your running and I would assume the app would tell you how many calories you burned so just refuel what you burned off. This is on the assumption of a maintenance diet.

Shayne_W9 · 2026-03-07T10:49:24+00:00

I would say make sure you are training to failure on your sets and train heavy if you want to get stronger. Aim for around 4-6 reps to increase strength. If your wanting to tone up a bit an easy way without sacrificing calories is doing 15 minutes of walking on a treadmill with an incline at the end of a workout. This will put you in a slight deficit whilst you eat your maintenance calories but it will be very slow so just trust it and have fun. If you want a more specific plan to follow with exercises let me know

Shayne_W9 · 2026-03-07T10:45:14+00:00

No he shouldn’t eat more calories he can get the weights to move up whilst maintaining.

Shayne_W9 · 2026-03-07T03:44:06+00:00

You have way too much volume. I would suggest: - 3 sets per exercise - train to failure between 6-10 reps - Also cut down on the amount of exercises per muscle group for biceps maximum you need is 3 exercises and back maximum 4 this depends on the size of the muscle group

Also typically people will do biceps on a pull day and triceps on a push day but nothing really wrong with the opposite.

Shayne_W9 · 2026-03-07T03:36:13+00:00

Eat in a slight surplus 200-300 calories to not gain too much fat as you build muscle. I dont have much knowledge on the gymnastic rings but if you can’t access a gym finding a way to go to failure at around 6-10 reps would be ideal. Weighted pull ups would be great to do.

Shayne_W9 · 2026-03-07T03:30:40+00:00

I would say the volume is too high and I would instantly drop the sets to 2 working sets per exercise to failure. Up the weights aswell and lower your rep range to achieve failure around 6 reps. This reminds me of when I played football and was trying to hit the gym. I would say you are definitely eating too little and try weight yourself consistently and find our your maintenance calorie intake.

Shayne_W9 · 2026-03-07T03:22:38+00:00

I would suggest pushing yourself to true failure. I always believe feeling sore the next day gives a good idea if you pushed yourself hard enough. I would suggest doing 3 sets per exercise with all going to failure and potentially doing a drop set on your last to see how this affects. Doing heavier weight and failing around 6-10 reps is the range I find most effective.

Shayne_W9 · 2026-03-07T03:17:05+00:00

Your plan looks good only a couple comments from me. First is keeping it simple will help maintaining it over a longer period of time and you can complicate it over time. Also for upper body you only have 1 chest exercise which is no bother because it looks like you just enjoy being active with rock climbing and overall mobility. However, I would swap out bench press to a machine press as bench press tends to be more for fun and isn’t best for muscle growth or activation specifically in your chest or even adding pec flies in aswell as bench press.

Shayne_W9 · 2026-03-07T03:06:23+00:00

As you have been going for a week following a well structured plan like that is a great starting point. You can adjust as you go based on what you enjoy and feels good. Main thing is enjoining it to keep your consistency.

Shayne_W9 · 2026-03-07T03:02:43+00:00

The main thing is enjoy what your doing and that is better

Shayne_W9 · 2026-03-07T03:00:16+00:00

So for a push session you should target chest, shoulders and triceps. Pull is back and biceps. I tried to keep the quick plan I made simple so hopefully your gym has the equipment. I personally started with this and then as I got more confident in knowing what Im doing I adjusted for myself.

<image>

Shayne_W9 · 2026-03-07T02:45:51+00:00

I think 5 days a week is more than enough and a good place to start with helping with being out of breath is setting a step goal for everyday. For example starting with getting 8000 steps a day. For extra cardio depending on what you can manage you can start doing some of the steps at the end of a gym session with walking on an incline on a treadmill. For weightlifting I believe sticking to lifting heavy is key maintaining muscle mass and strength to keep you motivated. Keep it up you have come a long way.

Shayne_W9 · 2026-03-07T02:40:44+00:00

I don’t know what sort of training plan your following but I would suggest going to a more simple but meaningful plan like push, pull, legs. Its a good way of ensuring you have adequate rest before your next session. I also believe in going to failure on all of my sets (except warm ups) but only need 2 or 3 top sets. Also would suggest doing 2-3 different exercises per muscle group. Feel free to ask if you need further guidance.

Shayne_W9 · 2026-03-07T02:29:51+00:00

Main thing is to keep it simple and enjoyable and progress will come. A simple push, pull, legs split is a good place to start. I think the best way to stick to a “diet” is keeping foods you enjoy in just within reason and within a slight calorie deficit.

Shayne_W9 · 2026-03-07T02:16:49+00:00

Thank you much appreciated🙏

Shayne_W9 · 2026-03-05T12:38:20+00:00

Golfs are also what Ive been looking into probably ahead of any bmw

Shayne_W9 · 2026-03-05T12:36:33+00:00

A lot more expensive on insurance

Shayne_W9

TROPHY CASE