Grogon

joined 4 days ago
sorted by: new top controversial old
Can ai do PPLPPL with only 4 exercises a day? in c/Weightroom@sh.itjust.works
[–] Grogon@sh.itjust.works 2 points 2 days ago (1 children)

Am I still considered beginner after 6 months? Iam 32 and started lifting in December 2024

Can ai do PPLPPL with only 4 exercises a day? in c/Weightroom@sh.itjust.works
[–] Grogon@sh.itjust.works 4 points 2 days ago* (last edited 2 days ago) (1 children)

Pull I didn't add, was on my phone.

Pull Day 1 (Tuesday)

  • Pullups (can do like 5-6 currently) I try to aim for 5 Sets
  • T-Bar Row 2 Sets of 8, 1 Set 12
  • Face Pulls (Cable) 3x8-12
  • EZ Bar Curls 3x8-12
  • Cable Hammer Curl 3x8-12

Pull Day 2 (Friday):

  • Lat pulldowns 4x8-12
  • Seated Rows 3x8-12
  • Dumbbell Shoulder Shrugs 2x8, 1x12
  • Cable Curls (short EZ Bar attached): 1x6, 1x8, 1x12
  • Dumbbell Hammer Curls: 1x6, 1x8, 1x12

I don't know if it would just be smarter only doing Pull Day 1 or Pull Day 2, but not mixing both. But my main goal is honestly trying to get better at pull ups. But I think I am missing out if I don't do lat pulldowns... So dunno?

Maybe in general it's smarter only doing 1 variation? Push 1, Pull 1, Lower 1, Push 1, Pull 1, Lower 1 instead of doing the next PPL with Push 2, Pull 2, Lower 2..?

7
Can ai do PPLPPL with only 4 exercises a day? (sh.itjust.works)
submitted 2 days ago* (last edited 2 days ago) by Grogon@sh.itjust.works to c/Weightroom@sh.itjust.works
7 comments fedilink
 

Just wondering, cause it seems low volume but I am hitting my muscles 1-2x.

Example currently:

Push 1: Monday

  • Flatbench DB Press 5x5-6 (Chest)
  • Incline Barbell Press 3x8-12 (Upper Che&Shoulder
  • Dips (Chest Tri Shoulder) 3x to 2-3 RIR
  • Skull Crushers 4x12-15

Push 2: Thursday

  • Flatbench DB Press 4x8-12
  • Shoulder Press Barbell (standing) 4x8-12
  • Triceps Overhead Extensions 1x6, 1x8, 1x10
  • Cable Lateral Raises 5x15

I am basically doing 9 Sets Chest just with DB Benchpress. Do incline presses count and do the shoulder presses count too?

I cant do more im exhausted by the end of my workout and each takes already 1 hour.

For legs I do: wednesday 1

  • RDLs
  • Bilgarien Splitsquats
  • Leg Curls
  • Smithmachine Calf raises

Saturday 2:

  • Squat Barbell
  • Leg Extensions
  • Leg Curls
  • Calf Raises

Dunno... or should I Stick to same exercises for each PPL day?

I wonder if its bad doing incline bench and standing shoulder press only once for example... but dont they kind of target same muscles?

Beginner (5 Months in) is this too much? in c/Weightroom@sh.itjust.works
[–] Grogon@sh.itjust.works 2 points 4 days ago* (last edited 4 days ago) (1 children)

Yeah kind of.

I go for strength on my Upper and Lower day, so about 5-8 reps but to keep tracking simple I am currently just aiming for 3 Sets and not changing around to 4 for some.

And on my PPL days I choose the weight to aim for minimum of 10 and maximum of 12. If I ever reach 12 or miss judge the first set and suddenly find myself doing more than 12 I go for 2-3 RIR with the set and increase weight for the next set.

So basically the first two workouts (Upper Lower) 3 Sets 5-8 Reps and the other PPL workouts I do 3 Sets of 10-12. I increase weight or add a set the next time if I get all 3 Sets with the maximum Rep target. So 3x8 = I increase weight next time a bit and go back to 3x5-6 or I add another set and see how it feels.

Yeah will practise the DL but you are right it is the same movement though. Just scared if I do it slitely wrong it will break my back lol.

Currently playing around though and seeing what happens if I do different things. Like instead of increasing weight, adding a set or something I do the reps slower or decrease rest time between sets or try a super set with another muscle.

Last week I did dumbbell benchpresses but instead of 3x10-12 I did 1x12, rest for 45 seconds and used the same weight to see how many reps I get. Rested another 2 minutes after that and repeated. So it was kind of like 2 Sets in a row 3x. First Set 12 Reps, Rest 45 seconds, did as many reps as possible (think it was 8 reps then). Rest 2 minutes. Second Set lower weight, 12 reps, rest another 45 seconds and went for another try on how many and the same with the 3. Set

6
Beginner (5 Months in) is this too much? (sh.itjust.works)
submitted 4 days ago* (last edited 4 days ago) by Grogon@sh.itjust.works to c/Weightroom@sh.itjust.works
3 comments fedilink
 

Hey! I am currently doing a Upper Lower Cardio PPL routine. I was doing PPLPPL but just couldn't add Cardio somehow without being fatigued.

My structure of Upper day is:

  1. Back (Pull Ups // Lat Pulldown)
  2. Chest (Flatbench Dumbbell Press)
  3. Back (T Bar // Seated Row)
  4. Chest/ Shoulder (Incline Bench Barbell // Seated Dumbbell press or Standing Barbell Press)
  5. Biceps (EZ Bar Curl // Cable Curls)
  6. Triceps (EZ Bar Skull Crushers // Overhead Triceps Extensions Rope)

Those are my current upper body exercises.

For Push day I do basically all exercises above (Chest/ Shoulder, Triceps) just the 2. exercise option) So instead of EZ Bar Skull Crushers (if I did them monday) I'd do Overhead Triceps Extensions on Thursday. If I did Cable Curls on Monday I'd do EZ Bar Curls on Friday (Pull)

Is okay for beginner?

Legs I do the same everytime I go:

  1. RDLs or Squats
  2. If I do RDLs I do Bulgarien Splitsquats, if I do Squats I do Leg Extension Machine instead
  3. Leg Curls
  4. Calf Raises (Smithmachien)

Can't do Deadlifts cause I don't know proper form. I thinking about removing Squats and RDLs to but then I just suck on leg day cause I am not sure if form is good enough.

Weekly Training Log - June 2, 2025 in c/Weightroom@sh.itjust.works
[–] Grogon@sh.itjust.works 4 points 4 days ago* (last edited 4 days ago) (1 children)

Had my last nightshift, didn't want to skip leg day today but it would have been smarter to just go tomorrow and change my PPL routine this week to ULPPL.

I halfassed every exercise and did nothing on my plan. Started with RDLs, didn't feel anything (bad form), went to do Bulgarian Splitsquats but couldn't even hold proper form, did only 2 Sets instead of planned 4. Went over to the seated leg curl and just did 2 Sets to failure with medium 60% of my normal weight. The only good thing were the calf raises on the smithmachine, but even they sucked cause a friend of mine told me to change angle of legs. Sure he might be right, but I didn't do my planned 5x8 Sets on the Calf Raises either cause I changed angle and adjusted weight and somehow ended up with 2 Sets of 8 (how I wanted) and the other 2 with this weird messed up "trying around" Calf Raises cause my friend was watching at 25 Reps without feeling anything.

Honestly I should lay down and go back to the gym later and start from scratch. That was just a waste of time lol.

I like when my friend is in the gym but he always comes up to me explaining what he would do and blablabla and that takes the flow out of my workout.

Yeah my workout isn't perfect, I am new (since 5 months) but still I just want to do my exercises and not play around with stuff I don't know.

Just let me do the stuff I know with proper form (Latpulldown, Seated or T Bar Rows, Biceps EZ Bar Curls, Cable Hammer Curls etc..) and don't come up trying to teach me how to do a standing bent over barbell row. Like I am wasting energy on trying that. I will do it in a year or two but not now.

I'm just doing basic things and I'm happy with that. Got my PPLPPL or my Upper Lower Cardio PPL Routine I swap between each week but I keep the workouts relatively same.