What's your workout routine?

[jason370]

56 M 288bs. Started at 279 two months ago, shot up over 300 immediately despite the calorie deficit (had to be mostly water weight and a little muscle). Now the weight is starting to come back off. My muscles are totally jacked, like crazy unexpected jacked like I was 19 again.

Stack: Reta/Tesa/Ipa/Klow

I lift every morning, then run/walk/hike on my Nordictrack for 45 minutes.

Day 1) Chest/Back:

Incline bench/dumbbell rows: 3 sets of 12/10/8 each

Flat Dumbell Flys/Nordic curls: 3 sets of 12/10/8 each

Decline cables/Lat Pull downs: 3 sets of 12/10/8 each

Cardio after

5-10 mins stretching

Day 2) Shoulders/Bi's/Tri's:

Standing front press/seated hammers/dumbbell kickbacks 3 sets of 12/10/8 shoulders - 2 sets of 12/10 bis and tris

Dumbell side raises/EZ preachers/Cable pushdowns 3 sets of 12/10/8 shoulders - 2 sets of 12/10 bis and tris

Cable rear delts/seated concentration curls 3 sets of 12/10/8 shoulders - 2 sets of 12/10 bis

Cardio after

5-10 mins stretching

Day 3) Legs:

Squats/Extensions/Curls/Lunges/Calf raises 3 sets of 12/10/8

Cardio after

5-10 mins stretching

I usually do two back to back cycles for 6 straight days and rest on day 7. I also swap out various exercises every few weeks (Flat bench/incline flys, seated military for shoulders, deadlifts for back, etc.

 

[wellhellothere]

I just do PPl (lowercase L because I skip this day sometimes) - 2 sets of each exercise, as many exercises until I get bored.. Then most of the time I do some cardio at the end.. Honestly, I tell myself it's better to go for 30-40mins than not go at all. Thank god for reta I guess

 

[Vash_]

I pick a plan in Boostcamp and run it for however many weeks. Then take a week off and pick another. Currently running a Mike Mentzer program. Three days on, one day off.

And cycle a few times a week in the evening.

 

[jason370]

I pick a plan in Boostcamp and run it for however many weeks. Then take a week off and pick another. Currently running a Mike Mentzer program. Three days on, one day off.

And cycle a few times a week in the evening.

love it, great idea.

 

[Sid the SeaGull]

I can't seem to make time for the gym.

So I do body weight exercises home

About 25 pull ups

About 50 sit ups

About 50 push ups

Cycle about 15km / 7 miles each weekday to and from work .

 

[domin8brix]

So...this is a novel and I am so sorry if you seriously read all this crap.

TLDR: I work out A LOT everysingleday.

I became a total lunatic about getting fit after I got my back fix and lost weight with the gastric sleeve I had 5 years ago. I have spent the past two months laying way low due to open shoulder surgery in late Feb, which has totally screwed me up (OMG I MISS THE HACK SQUAT AND HIP THRUST SOOO MUCH). I am finally easing back into some of it, especially the cardio. Prior to the surgery, Id wake up at the buttcrack of 4am to do at least 1 hour of cardio (walking at a steep incline or jogging on a treadmill, mini stepper, ladder style stepper, or jumping jacks and hiit type stuff), most days closer to 90min assuming I can drag myself out of bed. Then I get cleaned up, get to work on weekdays, or get wherever I need to get on weekends. I don't usually eat til about 9am in part because I can't work out with anything in my stomach or I will yarf, but also just because it takes me that long to get to where I CAN actually sit down and eat. I will also do a walk or jog at lunch most weekdays either outside near the office or in the banquet room if it's crappy outside, and sometimes on weekends I will walk with my dad around the subdivision (or jog up the hills on my own). I have also been known to do jumping jacks or jog in place for an hour at my desk or in bursts every hour at my desk, especially on a long conference call that I have no idea why I am included on. That's almost everyday, if I can make it happen. Just to get movement, and kill some anxious energy. My coworkers are used to it and call me Richard Simmons,or Jane Fonda, but my boss is next to my desk and can't stand the sound of my shoes on the floor so I make sure he has the door closed or isn't in his office when I do it. The tapping drives him nuts.

When I got the nerve block out of my neck two weeks after surgery, I was allowed to do whatever cardio I wanted, and light bodyweight stuff and resistance bands at home, gradually adding more weights to the lower half but not the numbers I would normally be doing because I can't use both arms. I have not yet gone to the gym, even though I am allowed to while in a sling, only because PT eats up 2 of my lifting nights a week, and other nights are tied up with other work or family crap. Last night baseball got rained out and I was aiming to go for the first time, only to be stuck behind major accident traffic jams that ate up my window.

Back to before the shoulder surgery-- 2-3 weeknights right after work, I go from work to the gym and lift heavy for about an hour, almost exclusively lower body (glute focused one day with less quad, and then quad focused the next with less glute.) If I do upper it's like a couple sets of rows or something simply to get my apple watch calorie count to end on a 0 or 5 (OCD YAY!) On Sunday mornings, I usually go lift for 2 hours, trying to hit literally everything I'd hit if I didn't have a time crunch on a weekday or that someone wouldn't gtfo of when I was there in the evening. Every other Sunday, I go straight from the gym to my medical massage, and get my lower back, piriformis, and traps worked over.

With baseball season starting back up, that tends to f'ck up my after work lift schedule (now that plus PT is making this a nightmare for me) because there's usually a baseball game for one of the kids at either 6 or 8 and almost certainly at least one in a tournament every weekend (usually two overlapping and never in the same damn athletic complex!) I will sometimes do stuff at home (albeit limited to what I have) like leg extensions on the tower and squats on my squat machine, and like kettlebell or dumbbell stuff, resistance bands. Whatever I can do to make myself hate life the next morning trying to get up and down the steps and on and off the toilet. I made the mistake of absolutely destroying my lower half, core and arms the Sunday morning before my surgery the next day, and getting on the gurney was not a good time.

 

[msyntakz]

Push/Pull/Legs, Monday, Wednesday, Friday. 3 sets per exercise, reps until technical failure within 12-15 reps, 5-6 exercises per workout day. Walk 4-5 miles per day on top of normal daily movement. Strength is maintaining even while in a 1000+ calorie deficit. Protein goal between 0.7-1g per pound of lean mass, based on an average of a few lean mass calculators. Feeling good, sleeping well, steady energy. Just looking to maintain my muscle while losing fat.

 

[CycleSloth]

I do CrossFit rather than a fixed split like PPL or body part days.

So it’s not really chest, back, legs etc, more full body work every session. Usually a mix of strength work like squats, deadlifts, presses and sometimes Olympic lifts, then a WOD (workout of the day), which is the conditioning piece.

Most days it’s lift something heavy first, then a 10 to 20 minute WOD where you’re blowing out your lungs.

For example, something like:

* 10 minute AMRAP (as many rounds as possible) of 10 kettlebell swings, 10 burpees, 200m run

Or a barbell one with changing weights like:

* Every 2 minutes for 10 minutes: 5 deadlifts, building weight each round

It changes every day which I like. Stops it getting boring and you end up hitting everything across the week without overthinking it.

I also like that it’s class based and structured, you just turn up and get told what you’re doing. The community side is a big plus too, I’ve made a few good friends through it.

Not as structured as a bodybuilding split, but you get strength and cardio done in one session which works well for me.

Also - I do a bit of road cycling ... per my name & icon I'm a slow cyclist

 

[jason370]

So...this is a novel and I am so sorry if you seriously read all this crap.

TLDR: I work out A LOT everysingleday.

I became a total lunatic about getting fit after I got my back fix and lost weight with the gastric sleeve I had 5 years ago. I have spent the past two months laying way low due to open shoulder surgery in late Feb, which has totally screwed me up (OMG I MISS THE HACK SQUAT AND HIP THRUST SOOO MUCH). I am finally easing back into some of it, especially the cardio. Prior to the surgery, Id wake up at the buttcrack of 4am to do at least 1 hour of cardio (walking at a steep incline or jogging on a treadmill, mini stepper, ladder style stepper, or jumping jacks and hiit type stuff), most days closer to 90min assuming I can drag myself out of bed. Then I get cleaned up, get to work on weekdays, or get wherever I need to get on weekends. I don't usually eat til about 9am in part because I can't work out with anything in my stomach or I will yarf, but also just because it takes me that long to get to where I CAN actually sit down and eat. I will also do a walk or jog at lunch most weekdays either outside near the office or in the banquet room if it's crappy outside, and sometimes on weekends I will walk with my dad around the subdivision (or jog up the hills on my own). I have also been known to do jumping jacks or jog in place for an hour at my desk or in bursts every hour at my desk, especially on a long conference call that I have no idea why I am included on. That's almost everyday, if I can make it happen. Just to get movement, and kill some anxious energy. My coworkers are used to it and call me Richard Simmons,or Jane Fonda, but my boss is next to my desk and can't stand the sound of my shoes on the floor so I make sure he has the door closed or isn't in his office when I do it. The tapping drives him nuts.

When I got the nerve block out of my neck two weeks after surgery, I was allowed to do whatever cardio I wanted, and light bodyweight stuff and resistance bands at home, gradually adding more weights to the lower half but not the numbers I would normally be doing because I can't use both arms. I have not yet gone to the gym, even though I am allowed to while in a sling, only because PT eats up 2 of my lifting nights a week, and other nights are tied up with other work or family crap. Last night baseball got rained out and I was aiming to go for the first time, only to be stuck behind major accident traffic jams that ate up my window.

Back to before the shoulder surgery-- 2-3 weeknights right after work, I go from work to the gym and lift heavy for about an hour, almost exclusively lower body (glute focused one day with less quad, and then quad focused the next with less glute.) If I do upper it's like a couple sets of rows or something simply to get my apple watch calorie count to end on a 0 or 5 (OCD YAY!) On Sunday mornings, I usually go lift for 2 hours, trying to hit literally everything I'd hit if I didn't have a time crunch on a weekday or that someone wouldn't gtfo of when I was there in the evening. Every other Sunday, I go straight from the gym to my medical massage, and get my lower back, piriformis, and traps worked over.

With baseball season starting back up, that tends to f'ck up my after work lift schedule (now that plus PT is making this a nightmare for me) because there's usually a baseball game for one of the kids at either 6 or 8 and almost certainly at least one in a tournament every weekend (usually two overlapping and never in the same damn athletic complex!) I will sometimes do stuff at home (albeit limited to what I have) like leg extensions on the tower and squats on my squat machine, and like kettlebell or dumbbell stuff, resistance bands. Whatever I can do to make myself hate life the next morning trying to get up and down the steps and on and off the toilet. I made the mistake of absolutely destroying my lower half, core and arms the Sunday morning before my surgery the next day, and getting on the gurney was not a good time.

love it brother!

 

[domin8brix]

love it brother!

Sister, but thank you!

 

[Smiter]

So...this is a novel and I am so sorry if you seriously read all this crap.

TLDR: I work out A LOT everysingleday.

I became a total lunatic about getting fit after I got my back fix and lost weight with the gastric sleeve I had 5 years ago. I have spent the past two months laying way low due to open shoulder surgery in late Feb, which has totally screwed me up (OMG I MISS THE HACK SQUAT AND HIP THRUST SOOO MUCH). I am finally easing back into some of it, especially the cardio. Prior to the surgery, Id wake up at the buttcrack of 4am to do at least 1 hour of cardio (walking at a steep incline or jogging on a treadmill, mini stepper, ladder style stepper, or jumping jacks and hiit type stuff), most days closer to 90min assuming I can drag myself out of bed. Then I get cleaned up, get to work on weekdays, or get wherever I need to get on weekends. I don't usually eat til about 9am in part because I can't work out with anything in my stomach or I will yarf, but also just because it takes me that long to get to where I CAN actually sit down and eat. I will also do a walk or jog at lunch most weekdays either outside near the office or in the banquet room if it's crappy outside, and sometimes on weekends I will walk with my dad around the subdivision (or jog up the hills on my own). I have also been known to do jumping jacks or jog in place for an hour at my desk or in bursts every hour at my desk, especially on a long conference call that I have no idea why I am included on. That's almost everyday, if I can make it happen. Just to get movement, and kill some anxious energy. My coworkers are used to it and call me Richard Simmons,or Jane Fonda, but my boss is next to my desk and can't stand the sound of my shoes on the floor so I make sure he has the door closed or isn't in his office when I do it. The tapping drives him nuts.

When I got the nerve block out of my neck two weeks after surgery, I was allowed to do whatever cardio I wanted, and light bodyweight stuff and resistance bands at home, gradually adding more weights to the lower half but not the numbers I would normally be doing because I can't use both arms. I have not yet gone to the gym, even though I am allowed to while in a sling, only because PT eats up 2 of my lifting nights a week, and other nights are tied up with other work or family crap. Last night baseball got rained out and I was aiming to go for the first time, only to be stuck behind major accident traffic jams that ate up my window.

Back to before the shoulder surgery-- 2-3 weeknights right after work, I go from work to the gym and lift heavy for about an hour, almost exclusively lower body (glute focused one day with less quad, and then quad focused the next with less glute.) If I do upper it's like a couple sets of rows or something simply to get my apple watch calorie count to end on a 0 or 5 (OCD YAY!) On Sunday mornings, I usually go lift for 2 hours, trying to hit literally everything I'd hit if I didn't have a time crunch on a weekday or that someone wouldn't gtfo of when I was there in the evening. Every other Sunday, I go straight from the gym to my medical massage, and get my lower back, piriformis, and traps worked over.

With baseball season starting back up, that tends to f'ck up my after work lift schedule (now that plus PT is making this a nightmare for me) because there's usually a baseball game for one of the kids at either 6 or 8 and almost certainly at least one in a tournament every weekend (usually two overlapping and never in the same damn athletic complex!) I will sometimes do stuff at home (albeit limited to what I have) like leg extensions on the tower and squats on my squat machine, and like kettlebell or dumbbell stuff, resistance bands. Whatever I can do to make myself hate life the next morning trying to get up and down the steps and on and off the toilet. I made the mistake of absolutely destroying my lower half, core and arms the Sunday morning before my surgery the next day, and getting on the gurney was not a good time.

Never in my wildest nightmares did I ever think that I would utter the following words:

" Psst... say, could I borrow your specific OCD? "

 

[domin8brix]

Never in my wildest nightmares did I ever think that I would utter the following words:

" Psst... say, could I borrow your specific OCD? "

Plenty to go around!

I went back to the gym yesterday for the first time, it was interesting and required some creativity, but I managed. When I realized I could operate the hip thrust lockout with only one hand, I almost cried. I put like 1/3 of what I'd normally do on the bar just to do it and I know I can get much closer to normal next time I make it.

 

[Smiter]

Setting life goals and casually putting men to shame... Nice, not jealous at all...

I too have a torn rotator cuff along with biceps tendinosis in the same vicinity. It's not a pain in the glutes at all.

I see that you have the same relationship with the hip thrust machine that I have with the Nautilus machine, the E-Z bars, the Sidewinder, the Rolling Thunder, the Pec-Deck... yeah I'll shut up now. I guess I'm a horn dog.

The only problem is that I missed an alphabet when I was aiming for OCD. I got OSD instead. Obsessive Slothfulness Disorder: the kind that would give MOTS-C performance anxiety.

Plenty to go around!

I went back to the gym yesterday for the first time, it was interesting and required some creativity, but I managed. When I realized I could operate the hip thrust lockout with only one hand, I almost cried. I put like 1/3 of what I'd normally do on the bar just to do it and I know I can get much closer to normal next time I make it.

 

[RJ760]

Started a new workout split when I started pinning Reta.

M - Leg day(quad focus)

T - Push Day(Chest & Tri)

W - Pull Day(Back & Bi)

Th - Rest(still walking 5mi)

F - Leg day(hamstring focus)

S - Push/Pull split

Su - Rest(still walking 5mi)

Aiming for 10-12 sets per muscle group per week. 8-10 reps per set. Pushing most sets to failure.

I also do 20 minutes of cardio after weightlifting days. It’s been working well and I can see a big difference from the “bro” split I was doing before.

 

[MikeyMike]

Been consistently lifting for about a year and half. Started out 2 days per week, then moved to 3, did MAPS Anabolic from MindPump. Just now switched to the Gravl app and lifting 4 days per week on a PPL rotation with cardio 2 days per week and pickleball 2 days per week. Can't recommend the Gravl app enough. Starting to see some solid strength gains after just two weeks. Usually do 6-8 exercises with 3-4 sets each, 8-12 rep range.

 

[wildweasel]

Monday (Pushing) (3 hrs):

- 2 hours lifting, upper body "Pushing" muscle groups

- 20-40 minutes intense cardio

- 20-40 minutes core

Tuesday (Pulling) (3 hrs):

- 2.5 hours lifting, upper body "Pulling" muscle groups

- 20-40 minutes intense cardio

Wednesday (Lower) (3 hrs):

- 2 hours lifting, Lower body muscle groups

- 20-40 minutes intense cardio

- 20-40 minutes core

Thursday (Upper) (3 hrs):

- 2 hours lifting, Upper body muscle groups

- 20-40 minutes intense cardio

- 20-40 minutes core

Friday (Upper) (3 hrs):

- 2.5 hours lifting, Upper body muscle groups

- 20-40 minutes intense cardio

Saturday

- Rest

Sunday (Hyrox Simluation) (70 mins):

- 8km running (fast)

- 8 strength based stations

If anyone here tracks their workouts using Hevy we should connect on it

 

[Themeank]

Always done a PPLPP split and kept up protein intake, but could never lose weight, even when cutting and tracking diligently using MFP. It's extremely hard and discouraging, but you have to remember that when you're weight training, especially when you've got a 5 day split like that, you probably are burning fat, but also replacing with muscle at the same time. I guess that just didn't track in my head since I wasn't seeing the scale budge . Anyway, here's the new and improved routine since I've fixed up my diet (with a lot of help from this forum of course).

Push: Incline Chest, Shoulder Press, Chest Fly, Triceps

Running: Slow Interval Runs (Usually around 3-4 km with 1:00 walk and 1:00 jog intervals). Aim for around 60% max HR (Zone 2)

Pull: Lat Pulldown/Pull Up, Incline Bicep Curl/Preacher, Upright Row/T-Bar Row, Hammer Curl

Lower Body: Squats, Hamstring Curl, Leg Extension/Bulgarian, Calf Raise

Upper Body: Flat Press, Upright Row, Chest Fly, Cable Curl

Running: Usually around 4-5 km at Zone 2-3

Rest/Light Cardio (like walking)

 

[Such1943]

I do a push/pull 2x a week, 2x2, 1 working and 1 drop set, both to failure and tracked individually. Legs are my strong point so not looking to build them, just tone. Leg day is my cardio, just getting out and walking 2-3 miles, airbike or row 40 min (realistically 4 days /week) . I'm getting some new equipment delivered next week so I'll have to intergrade some barbell, squat, deadlift into the program. I just have adjustable dumbbells/bench for now. High-stem pre-workout is a new addiction.

[Imported image pending local asset: attachments-1777781611461-webp.21852]

 

[Loscar]

Since I didn't work out for years. I read about a lot of heavy lifting well guess what I am heavy so I use myself lol. Calisthenics is where I started, as muscle began to develop I progressed.

Pull ups, lunges, shoulder presses, planks, abs, bicep curls, chest fly's, bench press, lat pulls. Incline walks, burpees, Bulgarian dead lifts, glute bridges, abs, abs, abs. 5 x a week, alternate. Im not trying to get ripped, but I am making sure I am mobile and agile.

 

[Troposphere]

Just to provide an alternative take on working out a typical week for me is two 1-2 hour sessions bouldering at the climbing gym, two hot yoga classes (one 60 minute, one 90 minute) and one short session (45 minutes?) in my home gym to work the muscle groups that oppose the climbing muscle groups.

I've been a rock climber for almost 30 years and my main reason for starting retatrutide has been to get down to the same weight I was when I was climbing at my best.