Post your workout routine

[MMS]

On that PHAT split, just upped the weight this month deadlifting 275 for reps again the power is coming back

sidenote, i been feeling a much tighter stretch in my lats the last few weeks deadlifting, good or bad?

 

[DuncanWebayama]

.

 

[MMS]

deadass once you can eat good, get on that strength routine for like 3 months, you could easily put on 15-20lbs of good mass last time i seen ya pic

 

[dtownreppin214]

6 days a week. rest sunday.

3 mile run.
jump rope/sprints.

one muscle group a day. (4 wkouts/4 sets/8-10 reps)

-mon:chest
-tues:back
-wed:legs
-thur:chest
-fri:shoulders
-sat:arms/hoop

15 minutes sauna for relaxation at the end of every wkout.

 

[Steezy]

hoop

 

[MMS]

6 days a week. rest sunday.

3 mile run.
jump rope/sprints.

one muscle group a day. (4 wkouts/4 sets/8-10 reps)

-mon:chest
-tues:back
-wed:legs
-thur:chest
-fri:shoulders
-sat:arms/hoop

15 minutes sauna for relaxation at the end of every wkout.

how long you been on this split? you add weight per month or you just maintaining?

 

[Houston911]

my most recent routine: 2 days of lower body and 2 days of upperbody

tuesday- hoop, then lower body: deadlift, leg press, leg curl, donkey calf raises, skullcrushers, bicep curls

thursday- upper body: military press, pullups, flat db press, db lateral raise, rear delt raise, one arm db row, incine db press, seated row, chest flys, db shrugs

saturday- hoop, then lower body: squats, leg curl, leg extension, lunges, calf raises, hip machines

sunday- hoop and lift upperbody: weighted pullups/lat pulldown superset, weighted dips/pushups superset, lateral db raise, barbell row, incline db press, reverse lat pulldown, chest flys, tricep extension, db hammer curls, db shrugs

 

[dtownreppin214]

how long you been on this split? you add weight per month or you just maintaining?

i've been on this split for 2 weeks. i'm dropping weight. trying to get to 185, i'm 203 right now. been dropping about 1.7 lbs a week. i'm eating about 1800-1900 cals a day. i know the deficit is a little too much but i'm comfortable eating this amount of food.

 

[krackdagawd]

PHAT

 

[MMS]

my official routine is similar to PHAT but with little changes

Sunday - Bench, Barbell Row, OH Press, Chinup, Explosive Pushups, Barbell Curl

Monday - Squat/Deadlift(alternate weekly), Barbell Lunge, Stiff Legged Deadlift, Standing Calf Raise, Weighted Crunch
(all 3x5 heavy weights except crunch)

Wednesday - Barbell Row(7x5, emphasis speed in concentric phase), OH press(" "), Lat Pull down, Upright Row, Bent Over/Lateral Raises

Thursday - Pause Squats(7x3, speed on the lift part, slow going down), DB Step Ups, Good Mornings, Seated Calf Raise, Ab Pikes

Friday - Barbell Bench(7x5 emphasis speed in concentric phase), Barbell Curl(" "), Incline DB Bench, Reverse EZ bar curl, Incline Pushup(feet on ball), DB Flyes, Skullcrushers
(all 3x15 unless noted)

on god im getting better size gains than i ever have, but i think thats partly to me being on a pure strength routine for the most part for the last 4-5 months of my cut, gonna start doign floor presses to shore up my numbers on bench starting next week

i've been on this split for 2 weeks. i'm dropping weight. trying to get to 185, i'm 203 right now. been dropping about 1.7 lbs a week. i'm eating about 1800-1900 cals a day. i know the deficit is a little too much but i'm comfortable eating this amount of food.

too much? I eat 1500 cals a day

 

[dtownreppin214]

r u still eating at a deficit or maintenance? i think i'd have to be at maintenance when i eventually switch to PHAT.

 

[MMS]

r u still eating at a deficit or maintenance? i think i'd have to be at maintenance when i eventually switch to PHAT.

still in a deficit, but my numbers will fluctuate from 1300 one day up to 1800 on others(eitherway im still in a deficit)

i still got 10 more lbs before i feel more comfortable

im coming to grips with the fact my height and relatively average strength base gonna mean at my leanest i might be in the low 140s(5'9")

 

[Brooklynzson]

I might be goin to Trinidad for a week on wed, pray for me brehs

 

[Swiggy]

Subs

I need to get serious bout my body

 

[MMS]

I might be goin to Trinidad for a week on wed, pray for me brehs

crank out pushups every day or every other day and run in the mornings, aesthetics never sleep

can always find a tree and do commando pullups