combatingNorwooding
Adherence is everything
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- Mar 1, 2026
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My last thread I made about it was a week ago, I didn’t change much but I did learn a lot more about why it was less optimal than how it is now. I also elaborated there about my current situation and my plans, this didn’t changed so you can just go to that thread and look at it.
I will show you my split, exercise selection, my workout stats, sets per workout INCLUDING overlap, sets per week NOT including overlap etc etc.
my stats are like this:
175 cm (Manlet status yeah
, 67-69 ish kg, I’m between 16-20 BF%, waist is 76-77 cm (mogger), and bicep is between 40-41 (didn’t check in a while).
My split is FBeod. My split until a few days ago was FB 3 times a week instead of EOD, why does it make a difference ? Because with a 3 times a week split you only get 3 times frequency and with eod you get 3.5 times frequency. Why? Because if you do the average of your 2 weeks of training eod, it sill be equal to 3.5 frequency since one week you go 4 times- Sunday, Tuesday, Thursday, Saturday = 4 times a week. Then the next week you do Monday, Wednesday, and Friday, which will result in a average of 3.5 frequency.
The stats of the program are :
Stats: 0-2 RIR, minimum 48 hours rest between each session, big stretch only on quads, hamstrings and chest exericses,3-5 minutes per exercise minimum.
Anyway, the muscle groups I train are- side delt, upper back (rhomboids, traps), lats, pecs, quads, hamstrings, abductors, calves, triceps, biceps, front delt, erectors, abdominals.
exercises I do for each muscle group is-
Exercise order, sets, reps and why I do each exercise:
Sets per workout including overlap:
Sets per week not including overlap
I choose my exercises based on stability since they need to be as stable as possible. If they are enjoyable (to an extending ofc).
Diet:
Tagging: @brootaldude @mikre @chudpiller @ce10098 you guys tell me if I forgot anything to add
I tried to make it as throughly as possible, would like to hear your insights
I will show you my split, exercise selection, my workout stats, sets per workout INCLUDING overlap, sets per week NOT including overlap etc etc.
my stats are like this:
175 cm (Manlet status yeah
, 67-69 ish kg, I’m between 16-20 BF%, waist is 76-77 cm (mogger), and bicep is between 40-41 (didn’t check in a while).My split is FBeod. My split until a few days ago was FB 3 times a week instead of EOD, why does it make a difference ? Because with a 3 times a week split you only get 3 times frequency and with eod you get 3.5 times frequency. Why? Because if you do the average of your 2 weeks of training eod, it sill be equal to 3.5 frequency since one week you go 4 times- Sunday, Tuesday, Thursday, Saturday = 4 times a week. Then the next week you do Monday, Wednesday, and Friday, which will result in a average of 3.5 frequency.
The stats of the program are :
Stats: 0-2 RIR, minimum 48 hours rest between each session, big stretch only on quads, hamstrings and chest exericses,3-5 minutes per exercise minimum.
Anyway, the muscle groups I train are- side delt, upper back (rhomboids, traps), lats, pecs, quads, hamstrings, abductors, calves, triceps, biceps, front delt, erectors, abdominals.
exercises I do for each muscle group is-
Side delt- lateral raises in machine or in cuffed cables.
Upper back- T bar row
Lats- sagittal Keenan flaps/one arm lat pulldown, wide grip lat pulldown.
Upper Pecs- smith machine supinated grip, pec deck.
Quads- leg extension, hack squat.
Hams- lying leg curl, back extension.
Adductors- adduction machine.
Calves- standing calf raises.
Tricep- SA cuffed tricep extension, OH tricep extension
Biceps- preacher curl 45/60 degrees.
Front delt- shoulder press
Erectors- back extension.
Abs- crunches.
Upper back- T bar row
Lats- sagittal Keenan flaps/one arm lat pulldown, wide grip lat pulldown.
Upper Pecs- smith machine supinated grip, pec deck.
Quads- leg extension, hack squat.
Hams- lying leg curl, back extension.
Adductors- adduction machine.
Calves- standing calf raises.
Tricep- SA cuffed tricep extension, OH tricep extension
Biceps- preacher curl 45/60 degrees.
Front delt- shoulder press
Erectors- back extension.
Abs- crunches.
Exercise order, sets, reps and why I do each exercise:
Unilateral cuffed lateral raises - 2x6-8. I do these cuffed to avoid other muscle in my limb to work and to isolate the side delt, I do it unilaterally since my right part of my body is much stronger so I need to maximize my left.
T bar row- 2x5-8. In my previous program I did kelso shrugs but I realized I don’t like it much and I prefer to lower the volume a bit and to just keep the T bar.
Wide grip lat pulldown- 1x5-8. I do both wide grip lat pulldown and sagittal Keenan flaps/one arm lat pulldown since I want to try and bias my whole lats even tho the literature shows that you can’t really bias parts of the lats, but I want to be sure so why not do both.
Sagittal Keenan flaps/one arm lat pulldown- 1x5-8. Nothing to say. More planes- more possible parts of the lat are being hit.
incline bench supinated grip smith machine- 1x5-8. I do it supinated since when you do it that way you are naturally doing shoulder flexing, hence you’re hitting the upper pecs much better.
Leg extension - 1x5-8. I switch right to legs since I need to prioritize them (i neglected them for a long time lol).
Hack squat- 1x5-8. Nothing to say, but I picked a leg extension and hack squat since one extend the leg and one flexes the knee.
Lying leg curl- 1x5-8. I do only 1 set here since it works also in the back extension.
adduction- 1x5-8. I mean, adductors, lol.
Standing calf raises- 2x5-8. Same here, nothing to say, legs are boring
Pec deck - 1x5-8. I do pec deck after incline smith bench since my sternal costal is much bigger than my clavicular pec so I can prioritize it much less.
S/A triceps extension 1x5-8cuffed cables. In my previous program I did 2 sets of this exercise and I thought it was enough since tricep extension hits all heads of the triceps, but I added an OH tricep extension to bias my lateral head better.
OH tricep extension (bilaterally) 1x5-8. Literally what i said just now.
Preacher curl- 1x5-8. I don’t like training biceps, that’s why I do only 1 set and it works the best for me.
Seated shoulder press- 1x5-8- only 1 set since it works in a incline bench as well.
Back extensions- 2x5-8- some erectors bias since I neglected them as well (I max the machine now).
Crunch- 2x5-8. Abs because why not.
Stair master 30 minutes. I’m cutting so why not.
A total of 22 sets
T bar row- 2x5-8. In my previous program I did kelso shrugs but I realized I don’t like it much and I prefer to lower the volume a bit and to just keep the T bar.
Wide grip lat pulldown- 1x5-8. I do both wide grip lat pulldown and sagittal Keenan flaps/one arm lat pulldown since I want to try and bias my whole lats even tho the literature shows that you can’t really bias parts of the lats, but I want to be sure so why not do both.
Sagittal Keenan flaps/one arm lat pulldown- 1x5-8. Nothing to say. More planes- more possible parts of the lat are being hit.
incline bench supinated grip smith machine- 1x5-8. I do it supinated since when you do it that way you are naturally doing shoulder flexing, hence you’re hitting the upper pecs much better.
Leg extension - 1x5-8. I switch right to legs since I need to prioritize them (i neglected them for a long time lol).
Hack squat- 1x5-8. Nothing to say, but I picked a leg extension and hack squat since one extend the leg and one flexes the knee.
Lying leg curl- 1x5-8. I do only 1 set here since it works also in the back extension.
adduction- 1x5-8. I mean, adductors, lol.
Standing calf raises- 2x5-8. Same here, nothing to say, legs are boring
Pec deck - 1x5-8. I do pec deck after incline smith bench since my sternal costal is much bigger than my clavicular pec so I can prioritize it much less.
S/A triceps extension 1x5-8cuffed cables. In my previous program I did 2 sets of this exercise and I thought it was enough since tricep extension hits all heads of the triceps, but I added an OH tricep extension to bias my lateral head better.
OH tricep extension (bilaterally) 1x5-8. Literally what i said just now.
Preacher curl- 1x5-8. I don’t like training biceps, that’s why I do only 1 set and it works the best for me.
Seated shoulder press- 1x5-8- only 1 set since it works in a incline bench as well.
Back extensions- 2x5-8- some erectors bias since I neglected them as well (I max the machine now).
Crunch- 2x5-8. Abs because why not.
Stair master 30 minutes. I’m cutting so why not.
A total of 22 sets
Sets per workout including overlap:
Sets per workout including overlap:
Side delts- 3
Upper back- 2.5
Lats- 3
Chest- 2
Triceps- 3
Biceps- 3
Front delts- 3
Quads- 2
Hamstrings- 3
Glutes- 2
Adductors- 2
Calves- 2
Spinal erectors- 2
Abs 2
Side delts- 3
Upper back- 2.5
Lats- 3
Chest- 2
Triceps- 3
Biceps- 3
Front delts- 3
Quads- 2
Hamstrings- 3
Glutes- 2
Adductors- 2
Calves- 2
Spinal erectors- 2
Abs 2
Sets per week not including overlap
Sets per week not including overlap:
Side delts- 10.5
Upper back- 7
Lats- 7
Chest- 7
Triceps- 7
Biceps- 3.5
Front delt- 3.5
Quads- 7
Hamstrings- 3.5
Glutes- 3.5
Adductors- 3.5
Calves- 7
Spinal erectors- 7
Abs-
Side delts- 10.5
Upper back- 7
Lats- 7
Chest- 7
Triceps- 7
Biceps- 3.5
Front delt- 3.5
Quads- 7
Hamstrings- 3.5
Glutes- 3.5
Adductors- 3.5
Calves- 7
Spinal erectors- 7
Abs-
Diet:
Breakfast: 130 grams Greek yogurt 2%, 30 grams yellow cheese, 110 gram pita
Lunch: 200 gram potatoes , 100 gram breast chicken, 200 gram white cooked rice
Pre workout: 120 gram banana, 16 gram rice cakes, gummy bears 50 grams
Evening: 130 grams veggies (salad), 100 gram breast chicken, 60 gram egg, 150 gram rice
My macros and calories are:
Calories: ~1,945-2,050 kcal
Protein: ~140 g
Carbs: ~340 g
Fat: ~23 g (I usually eat more than 23 g since I eat a lot of avocados daily).
I’m in a slight deficit (300-500 calories). Walking 20,000 steps on average.
My takes the the preworkout: I consume 3-5x of caffeine of my weight (so 66-69kgx3-5 mg of caffeine). I consume fast digesting carbs (high GI (70+)).
Lunch: 200 gram potatoes , 100 gram breast chicken, 200 gram white cooked rice
Pre workout: 120 gram banana, 16 gram rice cakes, gummy bears 50 grams
Evening: 130 grams veggies (salad), 100 gram breast chicken, 60 gram egg, 150 gram rice
My macros and calories are:
Calories: ~1,945-2,050 kcal
Protein: ~140 g
Carbs: ~340 g
Fat: ~23 g (I usually eat more than 23 g since I eat a lot of avocados daily).
I’m in a slight deficit (300-500 calories). Walking 20,000 steps on average.
My takes the the preworkout: I consume 3-5x of caffeine of my weight (so 66-69kgx3-5 mg of caffeine). I consume fast digesting carbs (high GI (70+)).
Tagging: @brootaldude @mikre @chudpiller @ce10098 you guys tell me if I forgot anything to add
I tried to make it as throughly as possible, would like to hear your insights
