did you even look at the photo?

bench is on day 3, though i am kind of limited as i have a home gym, which is why i do db presses

triceps i hit on day 1, superset tricep extensions with incline pushups, then again a little bit on day 3 (after a month or two i started doing weighted pushups)

and the majority of the advice i give is about nutrition. but hey, at least i give advice and don't exclusively talk shit, cause THAT is some truly weak shit

This post was edited by Wretch on May 18 2015 05:29am

What exactly are you trying to accomplish? I'm not much of a fan of trying to write your own routines. Narrow your goals and try to find a program that focuses on that goal. Based on your routine now, I think you should definitely find a pre-made one (no h8 ofc). There are people with vast amounts of intelligence out there that put their knowledge online for free.

my #1 goal is to simply stay active and healthy. other than that, build strength AND endurance for my job and for when i spar on some weekends, and to hit every muscle group as best as i can, as well as train the central nervous system, with only a home gym.

aesthetics aren't too important to me, but my preference would be to keep a lean and ripped, and proportionate physique all year round.

(and by success i mean this year i can champ a 36 foot ladder whereas last year i struggled really badly with carrying it around) haha

i know they're kind of oddball goals, and i probbaly should've stated them from the beginning. but you guys are supposed to be much more experienced with lifting than i am, totally open to suggestions!

This post was edited by Wretch on May 18 2015 05:48am

Well, I think you're on the right track with some of the compound movements. To me, it sounds like you should look into a basic strength routine that is mostly compound movements. Then, you can do other things you enjoy like cardio, odd exercises that don't perfectly mold to a strength routine etc.

I think a solid strength routine is perfect for anyone who isn't focusing on 100% hypertrophy. It will build your CNS, increase muscle size, increase bone density, etc etc. Then, if you ever decide to focus on any specific goal, you'll have a great base for any aspect. Even if you don't, you'll still be in great shape and be an all around better athlete etc.

You say at home gym, but do you mean you got a set of dumb bells with removable weight?

hate to beat a dead horse here but 5/3/1 seems like it'd be half decent for you

slow enough progression that it won't murder your CNS alone, so you can feel free to add extra sessions, cardio, strongman events, etc. and it should not hinder your progression

TL;DR - I want EVERYTHING

thanks for the advice, i'll definitely look into it



5-70lb dbs, barbell, curl bar, squat rack, one of those benches for bicep isolation lifts, hanging heavy bag, incline bench, and a lat pulldown machine that i barely use. other miscellaneous shit like a pullup bar and resistance bands etc etc. it's a work in progress



i gotta get a bench press setup next...



or, as a less retarded way of looking at it, a balanced routine.

i've been working out at least 4 times a week for about 5 years now, but 4 of those years were exclusively boxing training, which doesn't involve that much heavy lifting. i like lifting though, wish i'd have started this a lot sooner.

This post was edited by Wretch on May 18 2015 05:20pm

90 pound girls can carry a 36 foot ladder. Its all just balance point.

yeah it's pretty easy when you've got no trees, no power lines, no wind, and a nice, smooth, flat, unobstructed surface to carry it on!

go back to your desk, dude. lol.

/e it's very amazing how many users are so childish and insecure their only response is to make a desperate, half-assed attempt of talking shit. if you're gonna stoop, at least be tasteful about it. truly a miserable group of kids.

we're all here because we enjoy doing something that's beneficial to us, whether you're new to it or have been lifting your whole life, such ignorance makes the community look bad and makes you guys look like little girls with self-esteem issues.

thank you to the users who put in their advice everybody else, best of luck getting your shit together in life.

This post was edited by Wretch on May 19 2015 05:24am