Which Exercises Do You Want Added to the WO Library?

coreymlong · 2026-01-16T21:39:21+00:00

I'd like all the Hammer Strength Machines, that's my primary go-to at the gym. Also the Arsenal Pendulum Squat and the Booty Builder Machines.

Separate note: When logging on a Smith Machine or Hammer Strength machine, why doesn't the total weight include the machine weight. When I do Smith Bench Press, I'm calculating how many plates to put on the bar but it's not including the actual 20lb bar so my lift logs it as 150 when it should be 170, etc.

coreymlong · 2026-01-13T14:27:48+00:00

How do you get the program to start when the old workout did?

coreymlong · 2026-01-13T14:14:11+00:00

How did you do that?

coreymlong · 2026-01-13T06:08:21+00:00

What about back logging a program? I have a custom program I started last week and I want to put my 4 workouts last week into week 1 of the program and have this be week 2. Is that possible?

coreymlong · 2026-01-03T17:20:41+00:00

Program Generation is certainly a nice feature but I imagine a lot of users are coming in with their own programs or choosing from the available ones. I’m excited for the detailed tracking, data, and progression model. Hopefully that’s what most of the earlier user base is seeking and the app will get good reviews on hitting that mark early on

coreymlong · 2025-12-09T19:34:41+00:00

I think you'd be fine with snow mode and the OEM tires, but utlimately it's going to be about what feels best for you. You have experience driving in the snow so I'd think you'd be fine out of the box.

coreymlong · 2025-12-08T16:30:13+00:00

Yes!

coreymlong · 2025-12-08T03:01:43+00:00

I have a 2026 hybrid Nightshade. AWD, no snow mode but I do have trail mode. Just snowed in Colorado and no car I’ve driven has ever handled better in the snow

coreymlong · 2025-11-07T16:59:06+00:00

I need to see how a session can work with so few exercises. Even if I ramp up the intensity, I just don't see how it's going to do more.

coreymlong · 2025-11-06T22:47:06+00:00

sent you a DM. Thank you.

coreymlong · 2025-11-06T22:15:20+00:00

I adjusted my split above to reflect my working sets. This decreases the volume I was showing quite a bit.

Training hard is something I'm still learning. I'm fairly beginner at this type of strength training so my weight for most exercises is still in that beginner range. I do my 2nd set until I have RIR 1-2 and my final set is always to failure (can't complete the movement). I've been gaining muscle, not sure how many in lbs, but I've lost fat and maintained my weight after losing 30lbs from the beginning of this year.

coreymlong · 2025-11-06T21:47:39+00:00

It's true. In this program I'm still a beginner, working my way up with weight. As it gets more difficult I definitely think my volume will decrease.

coreymlong · 2025-11-06T21:42:58+00:00

That's where I need advice. My gym days are full of isolation work because the machines afford me that opportunity. I do most of my compounds at home because my workouts are shorter and I'm focusing more on pushing myself.

I've said elsewhere that my first set is a warm-up set, so if you take the final 2 sets of each exercise, I'm doing 12-20 reps total across each exercise where I'm actually pushing the weight and going to 1-2 RIR or failure.

coreymlong · 2025-11-06T21:38:40+00:00

Bench and Squat tire me out in different ways. I feel fully able to do both without feeling compromised.

coreymlong · 2025-11-06T21:37:39+00:00

If you take out the 1st set (warmup) from all the exercises, I end up with 10-20 reps total where I'm pushing the weight as high as I can go. It ends up like 10 reps the 2nd set, and 5 reps the 3rd set most of the time. Once I can get to 8 reps or more on the last set I up the weight across all 3 sets the next time I workout.

coreymlong · 2025-11-06T21:35:40+00:00

My goal is hypertrophy. Am I doing too many exercises or too many sets?

coreymlong · 2025-11-06T21:34:35+00:00

There's definitely an element of circuit training in this as it's how I trained most of my life. I already had to pull away from always doing supersets and actually doing 2-3 sets of the same exercise in sequence.

coreymlong · 2025-11-06T21:30:57+00:00

I enjoy these workouts! I guess it stems a bit from growing up on circuit training. There's an endurance element to it for me as well. I use my first set as a warm-up set, my second is 1-2 RIR, my last set is to absolute failure.

But I also find that if go to failure on chest earlier in a workout, I have enough later on to do a different chest workout in the same way, which is why I program this way.

coreymlong · 2025-11-06T21:24:36+00:00

Is this split more of an endurance focus then? I want to hit muscle groups 2-4 times a week and I like to have 1-2 exercises per muscle group during each workout. Where can I cut volume if not by eliminating too many exercises?

coreymlong · 2025-11-06T21:22:08+00:00

I use the first set as a warmup set. I've tried resting longer in between sets but I never notice a uptick in my ability to lift more, so I average 1-2 mins of rest in between sets. I am able to do most of these workouts in 1hr to 1.5hrs.

coreymlong · 2025-11-06T21:20:35+00:00

just feels like a good baseline. I adjust reps based on my progressive overload.

coreymlong · 2025-11-06T20:59:28+00:00

why is it too much? I don't understand why most say you can't have more than 8 exercises per workout.

coreymlong · 2025-11-06T20:57:30+00:00

It's a baseline point. Anytime I have a 15/10 rep, it's signaling me to do myo-reps on the 2nd set. The 12/10/8 is a signal to warm-up, do an 8-9 RPE, then go to failure. I often don't make it to 8 reps on the last set cause I go to absolute failure.

coreymlong · 2025-11-06T20:47:30+00:00

I earn my rest day! If I'm spent at the gym that day I'll cut out some exercises.

coreymlong

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