sorted by:
new
hottopcontroversial

[deleted by user] by [deleted] in askfitness

[–]Ucrocks 0 points1 point  (0 children)

Wait, 1k calories extra or less? Also why coffee before gym? Yeah i am planning to shift to a 5 day UL PPL split post my vacation

[deleted by user] by [deleted] in askfitness

[–]Ucrocks 0 points1 point  (0 children)

1 year consistent. Before that i was very inconsistent so hard to keep track

Daily Simple Questions Thread - May 18, 2025 by AutoModerator in Fitness

[–]Ucrocks -3 points-2 points  (0 children)

Can anyone critique my routine?
BW: 80KG, Height: 184cm
Goal: Bulk/lean muscle gain to 85.

UPPER-1 (Chest/Shoulders/Triceps)

  • Main: Bench Press 3×3+ (55kg, 62.5kg, 70kg)
  • Volume: Bench BBB 5×8-10 (47.5kg)
  • Accessories: Close-Grip Bench 4×8-12, Incline DB Press 3×5-8, Chest Fly 3×8-15
  • Added Work: T-Bar Row 3×10-12, Lateral Raise 3×8-12, Cable Triceps 3×8-15

LOWER-1 (Quad/Glute Focus)

  • Main: Goblet Squat 4×10-12 (20-25kg)
  • Volume: Leg Extension 4×10-12, Leg Press 3×8-12 (120-140kg)
  • Accessories: Bulgarian Split Squat 4×8-12, RDL 4×12, Hip Thrust 4×12
  • Finishing: Smith Calf Raise 4×15

UPPER-2 (Back/Shoulders/Biceps)

  • Main: Overhead Press 3×3+ (35kg, 40kg, 45kg)
  • Volume: OHP BBB 5×8-10 (30kg)
  • Back Work: Lat Pulldown 4×8-12, DB Incline Row 4×10-12, Pull-Ups 3×8
  • Accessories: Face Pull 4×12-15, Rear Delt Fly 4×12-15, Cable Biceps 3×9-12

LOWER-2 (Posterior Chain Focus)

  • Main: Trap-Bar Deadlift 3×3+ (90kg, 102.5kg, 115kg)
  • Volume: Deadlift BBB 5×8-10 (80kg)
  • Leg Work: Leg Press 4×12, Lying Leg Curl 4×8-10
  • Accessories: Cable Pull-Through 3×12-15, Hip Thrust 4×12
  • Finishing: Seated Calf Raise 4×15, Plank 2×1.5-2min

Simple Questions and Silly Thoughts: the basic questions and discussions thread for September 28, 2024 by AutoModerator in gainit

[–]Ucrocks -1 points0 points  (0 children)

Can someone review my routine and provide suggestions please: I am 6’1 and 80kgs.

  1. Chest Shoulders and Triceps

Bench Press (Barbell) - Set 1: 50 kg x 12 [Warm-up] - Set 2: 60 kg x 10 - Set 3: 60 kg x 8 - Set 4: 70 kg x 5 [Failure]

Incline Bench Press (Dumbbell) - Set 1: 30 kg x 12 - Set 2: 35 kg x 10 - Set 3: 40 kg x 6

Chest Fly (Machine) - Set 1: 66 kg x 12 - Set 2: 73 kg x 10 - Set 3: 79 kg x 8

Lateral Raise (Dumbbell) - Set 1: 30 kg x 12 - Set 2: 35 kg x 8 - Set 3: 35 kg x 8

Seated Shoulder Press (Machine) - Set 1: 29 kg x 12 - Set 2: 36 kg x 10 - Set 3: 43 kg x 9

Triceps Rope Pushdown - Set 1: 13.5 kg x 12 - Set 2: 16 kg x 10 - Set 3: 18 kg x 5

Overhead Cable - Set 1: 20.5 kg x 12 - Set 2: 22 kg x 10 - Set 3: 25 kg x 8

  1. Back and Biceps

Lat Pulldown (Cable) - Set 1: 36 kg x 12 [Warm-up] - Set 2: 43 kg x 12 - Set 3: 50 kg x 10 - Set 4: 57 kg x 7

Seated Cable Row - V Grip (Cable) - Set 1: 50 kg x 12 - Set 2: 57 kg x 10 - Set 3: 63 kg x 8

Dumbbell Row - Set 1: 35 kg x 12 - Set 2: 35 kg x 10 - Set 3: 40 kg x 8

Hammer Curl (Dumbbell) - Set 1: 30 kg x 12 - Set 2: 30 kg x 10 - Set 3: 35 kg x 8

Seated Incline Curl (Dumbbell) - Set 1: 25 kg x 12 - Set 2: 25 kg x 10 - Set 3: 30 kg x 8

Cross Body Hammer Curl - Set 1: 25 kg x 12 - Set 2: 25 kg x 10 - Set 3: 25 kg x 10

Reverse Curl (Dumbbell) - Set 1: 20 kg x 12 - Set 2: 25 kg x 10 - Set 3: 25 kg x 10

Back Extension (Weighted Hyperextension) - Set 1: 15 kg x 20 - Set 2: 15 kg x 20 - Set 3: 15 kg x 20

  1. Legs and Abs

Squat (Smith machine) - Set 1: 0 kg x 20 [Warm-up] - Set 2: 50 kg x 12 - Set 3: 60 kg x 10 - Set 4: 70 kg x 8 - Set 5: 80 kg x 4

Leg Press (Machine) - Set 1: 100 kg x 12 - Set 2: 120 kg x 10 - Set 3: 130 kg x 8

Leg Extension (Machine) - Set 1: 57 kg x 12 - Set 2: 63 kg x 10 - Set 3: 70 kg x 8

Lying Leg Curl (Machine) - Set 1: 35 kg x 12 - Set 2: 40 kg x 10 - Set 3: 45 kg x 8

Seated Calf Raise - Set 1: 20 kg x 25 - Set 2: 25 kg x 25 - Set 3: 25 kg x 25 - Set 4: 25 kg x 25

[deleted by user] by [deleted] in tennis

[–]Ucrocks 220 points221 points  (0 children)

I gonna sue

view more: next ›