2022 Workout accountability...

[SabreKiller]

Fixing to start working out…this post holds me too it [emoji28]

Quick question, any recommendations for reducing muscle soreness?
The older I get, the longer it last. Half the time I’m sore now and don’t even know what I did to cause it lol


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Hydration, stretching and ice work pretty well for me.

I couldn't drag myself out of the bed this morning.

[Pedernal]

Do you folks hit a body part once a week? Anyone doing two workouts on muscle groups per week?

[Clay C]

Do you folks hit a body part once a week? Anyone doing two workouts on muscle groups per week?

Yes. Right now, I do a 5 day split.

Push
Pull
Legs
Upper
Lower

I always use the big compound lifts as my main and first lift everything else is to supplement that.

Usually i'll do a lift centric split like

Monday - Bench press
Tuesday - Squat
Wednesday - Rest
Thursday - OH Press
Friday - Deadlift

Any of those days will have different muscle groups thrown in that help with the main lift. So I'm hitting muscle groups multiple times/week. I'm not a fan of one muscle/day (bro split). I'm sure It works for some, I just feel I get more progression strength wise out of something like the above.

[SabreKiller]

Do you folks hit a body part once a week? Anyone doing two workouts on muscle groups per week?

I'm hitting some parts more than twice per week. This has been my routine for a couple of months now, but I change up the sets and reps. I was off last week so moderate weight and higher reps are the menu for this week. Primarily so I don't get overly sore.

Next week will be 5X5 for an entire month. Always supersets, but sometimes will make it giant sets.

Monday-chest and biceps
Tuesday-Legs and shoulders
Wednesday-chest and back
Thursday-chest and shoulders
Friday-chest and triceps

[Pedernal]

Yes. Right now, I do a 5 day split.

Push
Pull
Legs
Upper
Lower

I always use the big compound lifts as my main and first lift everything else is to supplement that.

Usually i'll do a lift centric split like

Monday - Bench press
Tuesday - Squat
Wednesday - Rest
Thursday - OH Press
Friday - Deadlift

Any of those days will have different muscle groups thrown in that help with the main lift. So I'm hitting muscle groups multiple times/week. I'm not a fan of one muscle/day (bro split). I'm sure It works for some, I just feel I get more progression strength wise out of something like the above.

Thanks for the info. Trying to get going on a more ‘serious” workout. I will try to incorporate something similar.

I'm hitting some parts more than twice per week. This has been my routine for a couple of months now, but I change up the sets and reps. I was off last week so moderate weight and higher reps are the menu for this week. Primarily so I don't get overly sore.

Next week will be 5X5 for an entire month. Always supersets, but sometimes will make it giant sets.

Monday-chest and biceps
Tuesday-Legs and shoulders
Wednesday-chest and back
Thursday-chest and shoulders
Friday-chest and triceps

Curious how hitting up chest so often is working out. I do something similar but it’s for abs and calfs.

[150class]

Do you folks hit a body part once a week? Anyone doing two workouts on muscle groups per week?

I hit multiple muscle groups per day and week. My left forearm is still not allowing me to do back and Bi’s together so I do bi/tris and chest/back together. Also like the Bi/tri pump….

Arms
Chest/Back
Shoulders
Legs
-Repeat-

If my forearm every gets better it will switch to:

Back and Bi’s
Chest and Tri’s
Legs and Shoulders
-Repeat-

[SabreKiller]

Thanks for the info. Trying to get going on a more ‘serious” workout. I will try to incorporate something similar.




Curious how hitting up chest so often is working out. I do something similar but it’s for abs and calfs.

The chest routine seems to be working fine. My main issue has been my right wrist and forearm. I did something to it at home working on the pool which limited my barbell bench, but I've switched to dumbbells and everything has been good.

I like working chest a lot and 24-48 hours rest is all I need.

[150class]

Arms done

Legs and core tomorrow

[SabreKiller]

Got in and made up for missing yesterday. Giant sets for chest back and legs 3X10-12

Incline DB bench press/leg extension
Bench press strip sets/sled leg press/bodyweight pullup/incline sit-up
Incline bench press/leg extension/wide grip row/weighted standing calf raise/ab roller
Overhead cable pulldown/incline DB chest fly/prone leg curl

[glen]

My wife has never really worked out. Asked me and started 5 months ago. She has been doing incredible. Started out doing sets on incline with 15#s. Yesterday she did 4 sets of 6 with 35#. She is discouraged because she has gained about 8# but she has lost inches and got rid of a lot of soft body. Just thought I’d brag a little. It’s kinda cool to be part of.

[Katilac25]

As someone who hated working out I decided at 40 to try something out of my comfort zone and went all in on triathlon. I loved it and dropped 40 pounds and was in the best shape of my life training for Ironman 70.3 Waco which was set for October 2021. In August 2021 I hit a red tailed hawk going 20 mph on my bike and destroyed my knee, shoulder and hand. I'm now three months post hand surgery and one month post shoulder surgery. I am training for Ironman 70.3 Chattanooga set for May 2022.

I started training last week. I can't swim but I feel like I kept a lot of fitness through these surgeries. I ran 26 miles and biked 51 miles last week. I have some major PTSD on the bike but that will wear off in time. Time to get after it!

That’s amazing. Congrats!


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[rtp]

I’m a dink compared to 150, Sabre and Glen but my go to is supersets on a 5-6 day rotation depending on how fatigued I feel after 4 days of lifting.

Chest, biceps, calves
Shoulders, traps, abs
Back, triceps, calves
Legs, abs
One or two days rest

I consume BCAAs daily to help with soreness.


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[glen]

Pedernal
Muscle groups you can hit the most are - calves, core, traps. Can almost daily if you wanted. I’m a big fan a rest. If I’m getting enough good sleep then I would say you could attack most muscle groups on 3 days rest. I go 4 but that is just me.

Very important is making sure you focus on good sleep and nutrition as much as stress on muscle.

[150class]

Smack dab in the middle of legs…. Really not feeling it today but grinding it out.

Hope everyone gets theirs today!

[SabreKiller]

I got shoulders and triceps done this morning. 3X10-12 and I'm ready for a nap.