MY FINALIZED GYM PROGRAM

[combatingNorwooding]

(When I say program I mean exercises, goals, sets, reps, RIR and more etc etc).
So I’ve changed my program A LOT lately since I am a bored Chud and I’m a retarded, so I kinda zoomed out on my program to finalize my changes and to change my program once and for all (I hope so at least). It’s kinda of a do as I say not as I do moment since I always say here to not change your program very frequently and that adherence is key etc.

My goals with this program has changed a bit, last time I posted a thread about my program i said there that I was cutting and that has changed, I’m now maintaining my BODY FAT% NOT BODY WEIGHT like a lot of people are thinking. MAINTAINING IS MAINTAINING BODY FAT NOT BODY WEIGHT! So my maintenance is 2,500 and I’m eating around 2,400-2,550.
My diet is not as strict as it used to be since my waking hours changes very frequently but I’m eating between 90-120 grams of protein (mostly I’m on the lower end), 250-350g of carbs and the rest are fats.

FBeod program

Stats

Weak points and strong point in an order of 1-3 (3 is strong and 1 is weak):

Spoiler

In my previous thread about programming I talked about how you should list your muscle groups based on weak (1) and strong (3) and mid (2). And by that you can order your muscle groups in an order of weak first in program and strong last, I don’t follow this 100% (and so can you) since I just don’t feel like putting some exercises first in the session but I did put my weak point in the start of the session to some extent.

Exercises

Spoiler

Also 0-1 RIR on all
As you can see my side delt, upper back and upper chest is in the start of the workout. Yes the lats are indeed between these but I can’t bother changing where I put them in the program, it’s not that big of a deal anyway. Also if you pay attention you see that I changed my legs to last in workout since I don’t think anyone that isn’t competing should prioritize legs but that is my opinion. It’s not like my legs won’t grow.
I also tapped in into the more exercise less sets thing which is so fun tbh.

Sets per workout including overlap:

Spoiler:

Biceps are very high because I include the back exercises (T bar and wide grip lat pulldown).

Sets per week NOT including overlap

Spoiler

@chudpiller @irrumator praetor @gymcelld @norwoodingmanlet @TrueOgreGymcel

 

[gymcelld]

I’ll give my thoughts after my apex ranked match

 

[chudpiller]

bros doing the biiig stretch

do we actually know?

 

[combatingNorwooding]

bros doing the biiig stretch

do we actually know?

”I’m going to hope your shoulders are fucked up” ahhh

 

[norwoodingmanlet]

(When I say program I mean exercises, goals, sets, reps, RIR and more etc etc).
So I’ve changed my program A LOT lately since I am a bored Chud and I’m a retarded, so I kinda zoomed out on my program to finalize my changes and to change my program once and for all (I hope so at least). It’s kinda of a do as I say not as I do moment since I always say here to not change your program very frequently and that adherence is key etc.

My goals with this program has changed a bit, last time I posted a thread about my program i said there that I was cutting and that has changed, I’m now maintaining my BODY FAT% NOT BODY WEIGHT like a lot of people are thinking. MAINTAINING IS MAINTAINING BODY FAT NOT BODY WEIGHT! So my maintenance is 2,500 and I’m eating around 2,400-2,550.
My diet is not as strict as it used to be since my waking hours changes very frequently but I’m eating between 90-120 grams of protein (mostly I’m on the lower end), 250-350g of carbs and the rest are fats.

FBeod program

StatsView attachment 4844186

Weak points and strong point in an order of 1-3 (3 is strong and 1 is weak):

Spoiler

View attachment 4844189
In my previous thread about programming I talked about how you should list your muscle groups based on weak (1) and strong (3) and mid (2). And by that you can order your muscle groups in an order of weak first in program and strong last, I don’t follow this 100% (and so can you) since I just don’t feel like putting some exercises first in the session but I did put my weak point in the start of the session to some extent.

Exercises

Spoiler

View attachment 4844238
Also 0-1 RIR on all
As you can see my side delt, upper back and upper chest is in the start of the workout. Yes the lats are indeed between these but I can’t bother changing where I put them in the program, it’s not that big of a deal anyway. Also if you pay attention you see that I changed my legs to last in workout since I don’t think anyone that isn’t competing should prioritize legs but that is my opinion. It’s not like my legs won’t grow.
I also tapped in into the more exercise less sets thing which is so fun tbh.

Sets per workout including overlap:

Spoiler:

View attachment 4844281
Biceps are very high because I include the back exercises (T bar and wide grip lat pulldown).

Sets per week NOT including overlap

Spoiler

View attachment 4844293

@chudpiller @irrumator praetor @gymcelld @norwoodingmanlet @TrueOgreGymcel

Good maybe more leg volume but who cares abt that anyway


Im usually doing 1-2 more sets each exercise so not that far off

 

[norwoodingmanlet]

(When I say program I mean exercises, goals, sets, reps, RIR and more etc etc).
So I’ve changed my program A LOT lately since I am a bored Chud and I’m a retarded, so I kinda zoomed out on my program to finalize my changes and to change my program once and for all (I hope so at least). It’s kinda of a do as I say not as I do moment since I always say here to not change your program very frequently and that adherence is key etc.

My goals with this program has changed a bit, last time I posted a thread about my program i said there that I was cutting and that has changed, I’m now maintaining my BODY FAT% NOT BODY WEIGHT like a lot of people are thinking. MAINTAINING IS MAINTAINING BODY FAT NOT BODY WEIGHT! So my maintenance is 2,500 and I’m eating around 2,400-2,550.
My diet is not as strict as it used to be since my waking hours changes very frequently but I’m eating between 90-120 grams of protein (mostly I’m on the lower end), 250-350g of carbs and the rest are fats.

FBeod program

StatsView attachment 4844186

Weak points and strong point in an order of 1-3 (3 is strong and 1 is weak):

Spoiler

View attachment 4844189
In my previous thread about programming I talked about how you should list your muscle groups based on weak (1) and strong (3) and mid (2). And by that you can order your muscle groups in an order of weak first in program and strong last, I don’t follow this 100% (and so can you) since I just don’t feel like putting some exercises first in the session but I did put my weak point in the start of the session to some extent.

Exercises

Spoiler

View attachment 4844238
Also 0-1 RIR on all
As you can see my side delt, upper back and upper chest is in the start of the workout. Yes the lats are indeed between these but I can’t bother changing where I put them in the program, it’s not that big of a deal anyway. Also if you pay attention you see that I changed my legs to last in workout since I don’t think anyone that isn’t competing should prioritize legs but that is my opinion. It’s not like my legs won’t grow.
I also tapped in into the more exercise less sets thing which is so fun tbh.

Sets per workout including overlap:

Spoiler:

View attachment 4844281
Biceps are very high because I include the back exercises (T bar and wide grip lat pulldown).

Sets per week NOT including overlap

Spoiler

View attachment 4844293

@chudpiller @irrumator praetor @gymcelld @norwoodingmanlet @TrueOgreGymcel

Put cycle in here too if ur on one

 

[combatingNorwooding]

Good maybe more leg volume but who cares abt that anyway


Im usually doing 1-2 more sets each exercise so not that far off

Wdym it’s 7 sets for lower it’s more than enough

 

[combatingNorwooding]

Put cycle in here too if ur on one

I’m currently not on any PEDS other than hGH

 

[sodiumcel]

Good shit

 

[norwoodingmanlet]

Wdym it’s 7 sets for lower it’s more than enough

No 3.5 glutes not enough, i need to be able to slap ur ahh

 

[norwoodingmanlet]

I’m currently not on any PEDS other than hGH

What iu boi

Also do u plan on adding test

 

[combatingNorwooding]

What iu boi

Also do u plan on adding test

6 currently. It changes week to week tho since sometimes I just pin more

 

[norwoodingmanlet]

6 currently. It changes week to week tho since sometimes I just pin more

LMFAO

Bro i started with 3.5 and immediately bloated in days or less

 

[combatingNorwooding]

LMFAO

Bro i started with 3.5 and immediately bloated in days or less

I didn’t see much bloat from the Gh tbh. I got lucky I guess

 

[norwoodingmanlet]

I didn’t see much bloat from the Gh tbh. I got lucky I guess

It’s because my maxilla is slightly recessed so my nasal folds are even worse same with my bucual fat distribution JFL

 

[norwoodingmanlet]

I didn’t see much bloat from the Gh tbh. I got lucky I guess

Nasolabial*

 

[combatingNorwooding]

@Jensonsahighlander @Histy @HubertSkeletrix @teddy101

 

[Jensonsahighlander]

mirin the effort holy

 

[combatingNorwooding]

mirin the effort holy

Not really high effort today but thanks

 

[Jensonsahighlander]

read every atom this seems really good

 

[gymcelld]

Does Nic ruin gym gains?

 

[chudpiller]

have you considered adding a bicep curl variation with your arm in front of your torso? Ik the arm position in recline curls biases the brachioradialis more. So perhaps you could consider 1 set of recline and 1 set of preacher or something.

 

[combatingNorwooding]

Does Nic ruin gym gains?

DK tbh, I would guess it does. I don’t smoke nic often so idk

have you considered adding a bicep curl variation with your arm in front of your torso? Ik the arm position in recline curls biases the brachioradialis more. So perhaps you could consider 1 set of recline and 1 set of preacher or something.

Not really. Recline curls are ascending PR and the Brachiodialis is better in a descending PR. Infact recline curls are the best exercise for solely the biceps without involving other elbow flexors

Also preacher curls is better for brachialis than for biceps btw. I used to do preacher curls but I didn’t enjoy it and realized recline curls may be more optimal

 

[gymcelld]

DK tbh, I would guess it does. I don’t smoke nic often so idk

Ok

 

[irrumator praetor]

Stats

bruh wtf u need big stretch on everything fym.... big stretch stimulus and shortened muscle stimulus. You're cutting your gains in half if you ignore this

Weak points and strong point in an order of 1-3 (3 is strong and 1 is weak):

this is more of a macrocycle-mesocycle thing to track rather than withinside your split notes. Sit down and make a spreadsheet/notes about the macrocycle for this year. I personally don't do "weak points" since I'm an intermediate and always at minimum hit all major muscles equally. Thats more if you're advanced and have a shitton of volume per week....

wide grip lat pulldown

this is suboptimal for the lat stretch and all it does is target traps more and one irrelevant stabilizer around the lats lol. You're slowing down your progress. Rather, use a mid or narrow grip, neutral so that you get less biceps involvement. Pure lat sting

the tbar rows will hit the traps and you can add shrugs too

 

[irrumator praetor]

Wdym it’s 7 sets for lower it’s more than enough

legs require a bit more volume

 

[irrumator praetor]

have you considered adding a bicep curl variation with your arm in front of your torso? Ik the arm position in recline curls biases the brachioradialis more. So perhaps you could consider 1 set of recline and 1 set of preacher or something.

I do this

 

[combatingNorwooding]

bruh wtf u need big stretch on everything fym.... big stretch stimulus and shortened muscle stimulus. You're cutting your gains in half if you ignore this

not every muscle get stimulus from the stretch that’s the point. For example if you do a curl, does really stretching your arm at the bottom of the movement stimulus your biceps? No it doesn’t. Same with every upper body muscle aside of chest.

Also I mostly meant to not do much stretch not to not stretch at all

this is more of a macrocycle-mesocycle thing to track rather than withinside your split notes. Sit down and make a spreadsheet/notes about the macrocycle for this year. I personally don't do "weak points" since I'm an intermediate and always at minimum hit all major muscles equally. Thats more if you're advanced and have a shitton of volume per week....

yeah i know of course. Your weak and strong muscle groups change by time to time. For now the muscles that are weak for me I prioritize…

this is suboptimal for the lat stretch and all it does is target traps more and one irrelevant stabilizer around the lats lol. You're slowing down your progress. Rather, use a mid or narrow grip, neutral so that you get less biceps involvement. Pure lat sting

Bro what are you saying

the lats don’t get stimulus from the strech as well.
Doing a frontal (shoulder adduction) and sagittal (shoulder extension) movement is crucial (not mandatory tho). How in the world does it target traps, I’m adducting my shoulder

the tbar rows will hit the traps and you can add shrugs too

nah I already told you I don’t do shrugs. I don’t want my upper traps to look big

legs require a bit more volume

Why?

Also I recover greatly from that and I hit each muscle group twice per session (including overlap)

 

[TrueOgreGymcel]

This user is an architect of muscle building. He is leaving humanity behind and ascending to version 2.0. You are going to make great strides towards your lifting goals and I cannot imagine what it would be with a cycle on top.

All kidding aside, I have the same methodology when it comes to training so I've got nothing to add. You tailored a bodybuilder program because they are exercises that I'll never consider though, doesn't mean it's bad either.

 

[Lonely]

W

(When I say program I mean exercises, goals, sets, reps, RIR and more etc etc).
So I’ve changed my program A LOT lately since I am a bored Chud and I’m a retarded, so I kinda zoomed out on my program to finalize my changes and to change my program once and for all (I hope so at least). It’s kinda of a do as I say not as I do moment since I always say here to not change your program very frequently and that adherence is key etc.

My goals with this program has changed a bit, last time I posted a thread about my program i said there that I was cutting and that has changed, I’m now maintaining my BODY FAT% NOT BODY WEIGHT like a lot of people are thinking. MAINTAINING IS MAINTAINING BODY FAT NOT BODY WEIGHT! So my maintenance is 2,500 and I’m eating around 2,400-2,550.
My diet is not as strict as it used to be since my waking hours changes very frequently but I’m eating between 90-120 grams of protein (mostly I’m on the lower end), 250-350g of carbs and the rest are fats.

FBeod program

StatsView attachment 4844186

Weak points and strong point in an order of 1-3 (3 is strong and 1 is weak):

Spoiler

View attachment 4844189
In my previous thread about programming I talked about how you should list your muscle groups based on weak (1) and strong (3) and mid (2). And by that you can order your muscle groups in an order of weak first in program and strong last, I don’t follow this 100% (and so can you) since I just don’t feel like putting some exercises first in the session but I did put my weak point in the start of the session to some extent.

Exercises

Spoiler

View attachment 4844238
Also 0-1 RIR on all
As you can see my side delt, upper back and upper chest is in the start of the workout. Yes the lats are indeed between these but I can’t bother changing where I put them in the program, it’s not that big of a deal anyway. Also if you pay attention you see that I changed my legs to last in workout since I don’t think anyone that isn’t competing should prioritize legs but that is my opinion. It’s not like my legs won’t grow.
I also tapped in into the more exercise less sets thing which is so fun tbh.

Sets per workout including overlap:

Spoiler:

View attachment 4844281
Biceps are very high because I include the back exercises (T bar and wide grip lat pulldown).

Sets per week NOT including overlap

Spoiler

View attachment 4844293

@chudpiller @irrumator praetor @gymcelld @norwoodingmanlet @TrueOgreGymcel

why is volume so low

 

[combatingNorwooding]

W

why is volume so low

It’s moderate not low (for me). Nothing is absolute in the gym, low volume for me can be high volume for someone else, it’s really individualized.
And all It’s FB eod so I can get away with low-moderate volume since I hit each muscle group 3.5x per week

 

[Lonely]

It’s moderate not low (for me). Nothing is absolute in the gym, low volume for me can be high volume for someone else, it’s really individualized.
And all It’s FB eod so I can get away with low-moderate volume since I hit each muscle group 3.5x per week

Fair enough