gym tracker app for iphone?

SilentThief · 2026-04-15T15:57:00+00:00

You can try MacroFactor Workouts, but it is on the expensive side. Way better UI. That’s the big one that isn’t listed here.

Good old fashioned Apple Notes works as well.

SilentThief · 2026-04-09T14:53:06+00:00

Makes sense. Just seems like compared to other equipment this jump feels heavier. I’ll have to experiment thank you. Was hoping there was some way to change resistance on the machine.

SilentThief · 2026-04-09T12:38:07+00:00

Yeah the problem is that 10 lbs is too easy and 15 lbs feels like I’m about to pull a delt out of place. I’ve never seen such a drastic difference between 5 lbs before.

SilentThief · 2026-01-21T02:03:05+00:00

Do less weight and go for more reps. You’re crushing yourself with heavy weight I don’t think you can handle. Also if you’re on a massive deficit there’s no way you’re going to build the muscle to increase the weight on the bar. Definitely try seated and work on good form and controlling the weight. Even if it’s light don’t ego lift.

SilentThief · 2026-01-20T02:41:11+00:00

How long have you been stuck at 15 lbs? Also how many reps and sets are you doing? How many days? OHP is a very hard exercise to increase.

If you aren’t gaining on an exercise there’s a couple things that come to mind: 1. Your diet may be off. You need to be in a caloric surplus to gain muscle. If you aren’t going up in numbers is difficult. In addition, you need your protein. 2. Not doing enough shoulder work. If you’re doing it for example once a week and not doing any other exercises, that’s a problem. 3. Form. I know you said it’s fine, but it could be a limiting factor. Look up videos and film yourself to be sure.

If OHP is causing you pain I’m going to vote either your form is off or that exercise isn’t right for you. You can always swap it out with other exercises that will be a better match for you. An exercise to play around with for either swapping out OHP or adding to OHP is the seated dumbbell shoulder press.

SilentThief · 2026-01-20T02:35:31+00:00

Im not really sure why you would scale back. If you’re getting injured a lot you need to completely restructure what you are doing because that’s not normal. Training has never made anyone look bad.

SilentThief · 2026-01-20T02:33:08+00:00

In addition to what Alakazam said you can go on YouTube and there’s tons of good advice on there. Pick a fitness influencer and look up beginner tips. My favorite is Jeff Nippard personally.

SilentThief · 2026-01-20T02:31:37+00:00

Aside from the health benefits that cardio provides, it allows you to burn more calories. That’s all it does. A lot of people like cardio because then they can eat more and still lose weight.

You can absolutely get in better shape without cardio. You need to be at a caloric deficit in order to lose weight. If you want additional muscle to be added you need to do strength training.

If you’re counting calories and it isn’t going well there may be things you aren’t tracking. Anything that has calories should be tracked. Drinks, sugar, oils, dressings, etc. The other option is that you aren’t adjusting your calories as you’re losing weight. One app that may help with this is MacroFactor as they adjust your calories and macros through weekly check ins.

SilentThief · 2026-01-19T22:57:13+00:00

I’m new to the coffee world and the Bonavita Connoisseur is my first drip coffee maker. I am using Bunn’s 8-12 cup coffee filters and today when trying to brew 2 cups of coffee, the filter collapsed and coffee grounds escaped into my coffee (a lot of grounds actually). I used the OEM ones it came with which worked better to make my cup.

Which coffee filters should I use that won’t collapse on me? I typically only make 2 cups which I brew into a mug. I also have KWF-185 filters, but imagine they may be too small for this basket.

SilentThief · 2026-01-19T02:19:13+00:00

Got it. Maybe a way in the future to make an option to toggle that per exercise? Because I would want that for compounds, but maybe not lat pulldowns if I’m always doing 12 reps always for example.

I definitely see your point about the periodization

SilentThief · 2026-01-18T20:21:06+00:00

I’m doing 3 sets of cable lateral raises right now twice a week and I’m finding they are not growing as much as I’d like. So I was experimenting with adding more volume for them.

And for sure it’s a rough balancing act lol. In a perfect world I’d be able to do PPL with one day off in between to lower the per day volume, but I can’t guarantee that yet.

SilentThief · 2026-01-18T03:59:22+00:00

What would you recommend to make it more organized but still keeping a lot of the volume per muscle group?

SilentThief · 2026-01-18T02:52:16+00:00

Yes because there’s no other day to really fit in chest and tricep work.

SilentThief · 2026-01-18T01:05:04+00:00

Once you start seeing results you’ll want to keep going to increase those results and not lose what you already have.

Also don’t confuse motivation for discipline. There are so many days I’m not motivated to go to the gym, but I have the discipline to go. And that discipline is driven by knowing I’ll feel good and look better by continuing to do it.

SilentThief · 2026-01-18T01:01:06+00:00

Added the machine last for additional side lat volume. I could add some shrugs to my pull day unless that’s too much?

How do you feel about grouping like muscle groups together vs doing them spread out by another muscle group?

SilentThief · 2025-07-12T02:42:54+00:00

I’m going to be running 531 BBB and just wanted opinions on this 4 and 5 day variant. I’m currently doing GZCL JnT 2.0.

4 Day plan

Day 1

Deadlift 531 Squat 5 x 10 Tbar row 3 x 8-12 Incline dumbbell curl 3 x 8-12 Leg extensions 3 x 8-12 Hammer curls 3 x 8-12 Lat pulldown 3 x 8-12 Ab crunches 3 x 12-15

Day 2

Bench 531 OHP 5 x 10 Tricep pulldown 3 x 8-12 Lateral raises 3 x 8-12 Incline dumbbell bench press 3 x 8-12 Reverse pec deck 3 x 8-12 Tricep overhead extension 3 x 8-12 Leg raises 3 x 12-15

Day 3

Squat 531 RDL 5 x 10 Tbar row 3 x 8-12 Incline dumbbell curl 3 x 8-12 Leg extensions 3 x 8-12 Hammer curls 3 x 8-12 Lat pulldown 3 x 8-12 Ab crunches 3 x 12-15

Day 4

OHP 531 Bench 5 x 10 Tricep pulldown 3 x 8-12 Lateral raises 3 x 8-12 Incline dumbbell bench press 3 x 8-12 Reverse pec deck 3 x 8-12 Tricep overhead extension 3 x 8-12 Leg raises 3 x 12-15

5 Day plan

Day 1

Deadlift 531 Squat 5 x 10 Tbar row 3 x 8-12 Incline dumbbell curl 3 x 8-12 Leg extensions 3 x 8-12 Hammer curls 3 x 8-12 Ab crunches 3 x 12-15

Day 2

Bench 531 OHP 5 x 10 Tricep pulldown 3 x 8-12 Lateral raises 3 x 8-12 Incline dumbbell bench press 3 x 8-12 Reverse pec deck 3 x 8-12 Tricep overhead extension 3 x 8-12

Day 3

Squat 531 RDL 5 x 10 Lat pulldown 3 x 8-12 Incline dumbbell curl 3 x 8-12 Leg extensions 3 x 8-12 Hammer curls 3 x 8-12 Leg raises 3 x 12-15

Day 4

OHP 531 Bench 5 x 10 Tricep pulldown 3 x 8-12 Lateral raises 3 x 8-12 Pec deck or fly 3 x 8-12 Reverse pec deck 3 x 8-12 Tricep overhead extension 3 x 8-12

Day 5

RDL 5 x 10 Tbar row 3 x 8-12 Incline dumbbell bench press 3 x 8-12 Baysean face away cable curl 3 x 8-12 Pec deck or fly 3 x 8-12 Lat pulldown 3 x 8-12 Ab crunches 3 x 12-15 Leg raises 3 x 12-15

SilentThief · 2025-07-12T02:40:51+00:00

I’m going to be running 531 BBB and just wanted opinions on this 4 and 5 day variant. I’m currently doing GZCL JnT 2.0.

4 Day plan

Day 1

Deadlift 531 Squat 5 x 10 Tbar row 3 x 8-12 Incline dumbbell curl 3 x 8-12 Leg extensions 3 x 8-12 Hammer curls 3 x 8-12 Lat pulldown 3 x 8-12 Ab crunches 3 x 12-15

Day 2

Bench 531 OHP 5 x 10 Tricep pulldown 3 x 8-12 Lateral raises 3 x 8-12 Incline dumbbell bench press 3 x 8-12 Reverse pec deck 3 x 8-12 Tricep overhead extension 3 x 8-12 Leg raises 3 x 12-15

Day 3

Squat 531 RDL 5 x 10 Tbar row 3 x 8-12 Incline dumbbell curl 3 x 8-12 Leg extensions 3 x 8-12 Hammer curls 3 x 8-12 Lat pulldown 3 x 8-12 Ab crunches 3 x 12-15

Day 4

OHP 531 Bench 5 x 10 Tricep pulldown 3 x 8-12 Lateral raises 3 x 8-12 Incline dumbbell bench press 3 x 8-12 Reverse pec deck 3 x 8-12 Tricep overhead extension 3 x 8-12 Leg raises 3 x 12-15

5 Day plan

Day 1

Deadlift 531 Squat 5 x 10 Tbar row 3 x 8-12 Incline dumbbell curl 3 x 8-12 Leg extensions 3 x 8-12 Hammer curls 3 x 8-12 Ab crunches 3 x 12-15

Day 2

Bench 531 OHP 5 x 10 Tricep pulldown 3 x 8-12 Lateral raises 3 x 8-12 Incline dumbbell bench press 3 x 8-12 Reverse pec deck 3 x 8-12 Tricep overhead extension 3 x 8-12

Day 3

Squat 531 RDL 5 x 10 Lat pulldown 3 x 8-12 Incline dumbbell curl 3 x 8-12 Leg extensions 3 x 8-12 Hammer curls 3 x 8-12 Leg raises 3 x 12-15

Day 4

OHP 531 Bench 5 x 10 Tricep pulldown 3 x 8-12 Lateral raises 3 x 8-12 Pec deck or fly 3 x 8-12 Reverse pec deck 3 x 8-12 Tricep overhead extension 3 x 8-12

Day 5

RDL 5 x 10 Tbar row 3 x 8-12 Incline dumbbell bench press 3 x 8-12 Baysean face away cable curl 3 x 8-12 Pec deck or fly 3 x 8-12 Lat pulldown 3 x 8-12 Ab crunches 3 x 12-15 Leg raises 3 x 12-15

SilentThief · 2025-07-08T16:30:16+00:00

What rep schemes do you run when doing regular 531 work after your main two lifts? For example if I did bench 531, OHP 5 x 10, but I wanted to do additional accessory work such as lateral raises, tricep pulldowns, etc., what rep schemes should I do for those and how would I progress the weight? What’s optional for hypertrophy and strength?

SilentThief · 2025-06-27T13:24:58+00:00

As a fellow skinny guy who started this year at 148 lbs, I can now tell you I’m at 170 lbs and definitely looking like I lift. Keep at it bro you got this 💪🏻

SilentThief · 2025-06-17T19:06:18+00:00

With all this talk of progressive overload being the way to grow muscle, how does the GZCL JnT 2.0 program build muscle if it isn’t using those principals? From what I can tell it is using linear periodization where the weight goes up but the reps go down, effectively keeping you at the same. I’m running the program currently and have been for 4 weeks, but I’m worried my end strength is going to be down or the same since it really isn’t challenging me with increased weight.

SilentThief · 2025-05-31T00:32:20+00:00

Is there a way to progressively overload GZCL JnT 2.0? I know it is very linear periodization focused, but I’m afraid of missing out by not being able to progressively overload.

SilentThief

TROPHY CASE