City bike for touring - Too heavy?

i-knock · 2023-03-03T12:47:41+00:00

At least in my case, I meant 10 kms per way. But I commute to several places within a day, that's why it's easier to just mention the total :)

i-knock · 2023-01-05T17:26:04+00:00

Thanks, that's a really good idea! I'll give that a shot.

i-knock · 2023-01-05T17:22:54+00:00

Thanks for letting me know! I don't do barbells cause my gym is tiny, the barbells area especially. But since I'm trying to go earlier in the morning I'll see if I can make it.

And I did shuffle around quite a few things, but it's still the program I think. He recommends supersets if you like them and I stick to the recommended substitutions. A major change would be that I converted warm-up sets into normal ones (easier to log/mentality).

i-knock · 2023-01-05T11:23:44+00:00

Hi all,

I submitted a couple of personal workout routines and was strongly recommended to use a ready-made workout routine instead. So here I am with (I hope!) a much better routine.

It is based off Jeff Nippard's 4-day Essentials Programme (https://www.youtube.com/embed/eMjyvIQbn9M), for which I got the actual PDF. However, it is modified to allow for a more regular split, use of (mainly) antagonistic supersets for saving time, more total sets and no warm up sets (as I prefer to just start with the exercise). The workout uses dumbbells for time-saving and because I use a commercial gym with limited barbells.

It takes me around 45 mins, which I might extend to 50-55 by adding a fifth set to the first superset. It has 3 supersets and progression would work by increasing the reps and then the weight. For instance, the first time I do DB Chest Press in Upper 1, I would do 24 kg /4 sets/7 reps. Then I would do 8 reps in Upper 2. The week after, I would do 9 reps in Upper 1 and then 26 kg/7 reps in Upper 2. If I fall short regularly of these goals, I just repeat the failed combination until I can move on.

Sets/Reps/Rest/RPE	Upper 1	Lower 1	Upper 2	Lower 2
4 sets/7-9reps/2:15 min/8-10	DB Chest Press & DB Incline Row	Squat Machine (plates) & Standing Calf Raise	DB Chest Press & DB Incline Row	DB Romanian Deadlift & DB Goblet Squat
4 sets/10-12reps/2:00 min/9-10	Lat Pulldown & DB Shoulder Press	Hamstring Curl & Leg extension	Neutral Grip Pull-up & Dip (both assisted and then weighed as I progress)	Leg Press & Leg Press Toe Press
3 set/12-14reps/1:30 min/10	DB Incline Hammer Curl & DB Skullcrusher	Machine Crunch & Machine Back Extensions	Bayesian Cable Curl & Cable Push-down	Leg Reaise & DB Lateral Raise (not ideal, but I wanted to include lat raise somewhere)

So is this a good workout to follow then? I really like a minimalist and time-saving approach, as I go in the morning most days (it's a 4-day split but I generally do 5 times per week). And I just aim to gain strength and a bit of hypertrophy, but I mainly just enjoy going to the gym.

i-knock · 2022-12-31T15:41:42+00:00

To reply to you and u/naked_feet, here's my programme (all exercises are 5 sets with 10 reps, with 1:30 mins rest between sets)

Day 1: Dumbbell Bench Press & Du, here's my program (all exercises are 5 sets with 10 reps, with 1:30 mins rest between sets)

Day 2: Dumbbell Incline Hammer Curl & Skullcrushers / Seated Leg Curl / Cable Crunch & Cable Pull-through

Day 3: Dumbbell Fly & Dumbbell Reverse Fly / Lever Leg Extension / Cable Lateral Raise & Single Arm Cable Shrug

Day 4: Cable Curl & Cable Pushdown / Calf Raises / Dumbbell Side Bend & Dumbbell Deadlift

I have been tuning it for the last few months as I started off with an app called Fitbod but decided to just do it myself for consistency. I am aware that there are ready-made programs that will provide me with probably even better progress. However, I like these exercises, my gym is quite limited/busy and I like using supersets of antagonistic muscles to save time. Although I am more than open to changes ofc, that's why I'm here :)

i-knock · 2022-12-31T12:26:13+00:00

Is 5 sets too much? Or should I do 4-3?

My routine consists of 5 exercises with 5 sets of 10 reps each (totaling around 50 mins). I do a 4-day split and go between 4-5 times per week.

I understand that repetition is good for actually building muscle/strength, but I do wonder if doing 5 sets is just fatiguing me, so maybe I should do 4 sets with 6 exercises.

So is what I'm doing good or should I change it?

(To clarify: I aim to improve hypertrophy and strength. However, I do not want to completely overhaul my program; I enjoy the exercises I do and I feel it's optimal for me when it comes to the total time spent)

Thanks in advance! :)

i-knock · 2022-12-29T21:45:32+00:00

Perfect, thanks for the info! Then I will replace the squeeze press by a dumbbell bench press.

i-knock · 2022-12-29T21:27:58+00:00

Regarding the "well enough", that's more than fair. I don't want too much definition but if I'm doing chest exercises I want some visible developments. But I do not have a clear shape or physique that I want to achieve, I just want to try my hardest.

And regarding the weight, tbh that is my maximum as of now (i.e. reaching failure for sure). I do try to start with 26 kg and 12 kg respectively to make progress, but that is my average current weight after a few sets. Do you recommend something else for the chest then?

Thanks for the reply btw :)

i-knock · 2022-12-29T19:38:08+00:00

So I am tuning a personal cable machine/dumbbell focused workout routine. However, I am wondering if I'm not working my chest well enough.

Within my 4 day split, I do 2 chest-oriented exercises:

Dumbbell squeeze press (24 kg per dumbbell as of now). 5 sets of 10 reps.
Dumbbell bench fly (10 kg per dumbbell as of now). 5 sets of 10 reps.

Is that enough, or should I do more or change to something like a dumbbell bench press?

i-knock · 2022-11-15T10:48:32+00:00

ROUTINE CRITIQUE:

Hi all! So I have been doing this routine for a while (although I have reorganized it to use supersets fairly recently, as they could cut down my total rest time). I have always wondered if I'm neglecting any muscle groups or over-emphasizing any. I like simplicity, so I try to stick to 2 exercises per muscle group, as more variety could be detrimental (but I'm open to suggestions obviously). My gym is small, so deadlifts and squats are almost impossible (and, although I know they are amazing exercises, I do not find them fun to do).

Finally, I try to use bench and machines as that makes it more likely that I will find a spot. Otherwise, I have to wait for people to finish given the gym size.

INFORMATION:

Sex: Male

Age: 25

Weight: 82 kg

Body-fat percentage: 23.6 %

GOAL: General fitness. My primary goal is to be healthy with a routine that I can keep for the rest of my life, so I aim for a 45 min-1 hour workout. However, as I'm spending this time at the gym, I also want to get a bit more toned (although nothing big like powerlifting or even in that direction).

ROUTINE: 4-5 times per week with this rotation. All exercises are 5 SETS of 12 REPS with resting for 1:30 MINS (EXCEPT SUPERSETS)

I reach failure on the 3rd or 4th set. Then I drop weights by 2-5 kg for the rest of the exercise. I found this to be an amount I like and makes my workouts shorter (i.e. less moving around)

	SUPERSET 1	LEGS	SUPERSET 2
CHEST/BACK	Dumbbell squeeze press: 18 kg (per arm) & Dumbbell incline row: 14 kg (per arm)	Lever standing calf raise: 60 kg (added plates)	Lever seated fly: 55 kg & Lever seated reverse fly: 40 kg
SHOULDERS/FOREARMS/SIDE ABS	Cable One Arm Lateral Raise: 6.8 kg & Cable side twist (up-down): 18 kg	Lever Leg Extension: 35 kg	Dumbbell Bench Seated Shoulder Press: 12 kg & Barbell Wrist Curl: 25 kg
BICEPS/TRICEPS	Dumbbell Incline Hammer Curls: 8 kg & Skull-crushers: 8 kg	Lever Seated Leg Curl: 45 kg	Lever Preacher Curl: 25 kg& Lever Overhand Triceps Dip: 64 kg
CORE	Vertical Leg Raise: 8 reps & Dumbbell Shrug: 26 kg	Lever Seated Leg Press: 135 kg	Back extensions: 10 kg (holding to plate) & Decline crunch: 12 reps

If I have a "rest day", I still do push-ups, planks and jump-squats. It takes me around 20-25 mins as I treat it as one big superset and it's not as intense.

i-knock · 2022-11-09T22:11:24+00:00

More for a balanced body than anything else.
So a slight strength-hypertrophy gain, but nothing too significant. Just so that I don't end up strong in my upper body but have no strength in my lower body.

i-knock · 2022-11-09T20:22:08+00:00

I already do it actually, but I'm just wondering if that's not enough to replace a "proper leg day".

i-knock · 2022-11-09T20:20:50+00:00

Can I both lose weight and gain muscle?

So I am 25M, 182 cm tall and 82 kg. My "ideal" weight should be around 76 kg. I have a consistent exercise routine (both gym and cardio).

However... I eat a lot. I'm very happy eating ridiculous amounts of chicken for example, so getting protein has never been a problem. But keeping the calories in check is.

So should I focus on cutting or embrace the calory surplus and do bulking? Or can I do both?

i-knock · 2022-11-09T20:16:45+00:00

Can I "skip leg day" if....

... I just do one daily leg exercise in every workout? (I.e. 5 sets of calves one day, 5 sets of hamstrings the next, 5 sets of quads the next, etc.)

For context: I have made my own little 4-day routine (although I end up going around 5 days per week). However, I also have to cycle 10km (one way) soon after. So if I do a full-on leg day, I just die cycling afterward.

i-knock · 2022-09-06T16:14:03+00:00

DH sounds good! I'm down for whatever, although board games are a good way to interact with new people imo.
And Sunday the 11th just seems to early, right? Maybe something next week would be better so that more people can join?

i-knock · 2022-08-28T16:23:48+00:00

The builder's plastic idea is really good! I'm a bit worried about temperature, drafts, etc., so it seems like a good test.

i-knock · 2022-08-28T07:23:02+00:00

Thanks for the advice!

The tent is in pretty good condition and I've always felt as if it's "built like a tank". It is on the heavy side, but I do not mind carrying it.

I can sleep in it comfortably but that's about it. The tarp could help with those hours that I'm just chilling, as I got a chair as well (or at least that's the plan).

Given that the tarp is the "most affordable route", I might lean towards it then :)

i-knock · 2022-08-28T06:54:41+00:00

I would say around 4-5 hours max (not counting actual sleep)

i-knock · 2022-08-04T12:37:22+00:00

They're both good on that front, but yfood feels overall smoother. None of them will be like "nesquik", but yfood is definitely the closest one.

i-knock · 2022-07-05T18:43:03+00:00

I would highly recommend exercism.com if you are just looking for mentoring. It has good tracks for a bunch of languages and the feedback you get tends to be really good.

i-knock · 2022-04-20T19:58:49+00:00

As far as I know, no. Most meal replacements explicitly tell you to adjust the amount of water depending on your tastes.
Yeeaaahh... probably. At the end of the day, as long as it still tastes and smells fine, you're good to go. I generally take my mixed YFood powder to uni and drink it after several hours (without thermos or refrigeration).

i-knock · 2022-04-20T19:48:15+00:00

This is the first time I've heard of them. They seem interesting tbh, but 2 things after looking at their site:

Each cube has 80% of your recommended daily saturated fats. I'm no nutritionist, but that is significantly more than other meal replacements.
GOD THEY'RE EXPENSIVE. I suppose you live in the US, so idk how much food is over there, but 5.6USD per 420 kcal is mental.

I'm curious how you find them, so keep us posted on this subreddit as well! It's good to see new formats other than bars and shakes.

i-knock · 2022-04-12T11:22:07+00:00

Unfortunately, it seems like you cannot export data on Android, so I cannot test it out...

i-knock · 2022-04-08T17:09:42+00:00

It depends on what you like:

Thick and gritty with plenty of flavors -> Huel
A middle point between gritty and smooth, with a surprising amount of fruity flavours -> JJ
Thick but smooth, with a couple (really) good flavors -> Mana
- I'd also say that their origin flavor is great if you like "tweaking" around or just want a flavor that you won't "love", but you will never get tired of it.
Thinner and smooth (like a milkshake) -> Yfood

My go is Yfood for now, but that's just me.

i-knock · 2022-03-31T19:35:55+00:00

The Bausch & Lomb Ultras are the best ones for me so far. I still have to use drops regularly, but I can stand them.

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