2024-09-01
The end of summer marks when I start going back to the gym. I typical work out consistency for 10 months out of the year and take a break during the summers.
I have a gym membership at a fitness club with locations all over the country, I get a pretty good discount at this club through work as well. I also have a home gym setup that I bought during covid but I had to start going back to the Gym after covid because I started to run out weights and do not have the space for more weights. I also live in an upstairs apartment so I have to be careful about using to much weight, in case I take my self to total failure and drop the weights and damage the floors.
For strength training typical do a 4 day upper lower split. I usually try to set my weights at 80-90% of my one rep failure and add 5 pounds every week. I also change the workouts I do every 6 weeks or so. The typical structure of my workouts is as follows:
Day 1: Upper body with empathise on the pull motion.
Day 2: Lower Body
Day 3: Upper body push empathises
Day 4: Lower body.
This fall I plan on incorporating more conditioning training into my routine, doing 10 minutes of cardio before my work out. I also plan on adding a 5th day to my routine where I'm going to focus on muscle groups I have trouble building.I keep track of my workouts in VimWiki and record my start weight and end weight and I use an old school clipboard and paper to keep track of my weekly progress. Here is an example of one of my tracking sheets:
Day 1
Action
Sets\Reps
Start Weight
End Weight
DB Press
4\7
65
80
Cable Row
3\12
60
85
Seated Fly
4\8
175
200
Seat Curl
3\6
35
45
Skull Crushers
3\6
50
80
Lat Pull Down
3\10
50
80
Day 2
Action
Sets\Reps
Start Weight
End Weight
Leg Jack
4\7
320
445
BB Thrust
4\7
135
180
Mech. Abduction
3\10
95
120
D/B Hyper Ex.
3\14
35
40
One Legged Thrst
3\14
---
---
Cable Abduction
3\10
10
15
Day 3
Action
Sets\Reps
Start Weight
End Weight
Seated BB Row
4\7
100
140
Bench Press
3\8
135
155
Cross Body Prs
3\10
40
60
1arm cable row
4\14
30
40
Egyt.Cable Pull
3\8
10
15
Cage Crunch
3\6
---
---
Day 4
Action
Sets\Reps
Start Weight
End Weight
Dead Lift
4\6
225
240
Plus Squats
3\10
115
140
Sideways Hip
3\12
---
---
Leg Extension
3\10
115
155
Leg Curls
3\10
85
120
Standing Calf
3\6
165
195
I typically try to run a caloric surplus of around 100-300 calories when gaining, and try to intake 0.8 -1 grams of protein per pound of body weight. I also take about 2 grams of Creatine a day(5 grams for two weeks at the start). I use a protein powered called Mutant Mass to supplement my protein intake, I typically take half a serving daily and mix it with oats and berries. Mutant Mass is the best protein powered I have some across to date, it dissolves very well in almond or oat milk and does not upset my stomach like other protein mixed do.
You should treat physical fitness as a journey with no end, and it will pay off when you get older. One thing I have noticed is that the older I get the better I get and the better things get for me. I had alot more aches and pains when I was 20 then I do now and not to mention the horrible mental space I was in back then as well. A lot Men my own age seem to just give up when they are in their late 20's and typically over-weight and just unhealthy.
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