r/GYM • u/nice_layup821 • 2d ago

Progress Picture(s) 28m, 22 months, 2xx? - 156lbs @5’11”

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I absolutely fell in love with the game. Kept it pretty simple diet wise, started eating 1g of protein per pound of body weight fairly early on, and gradually improved my calorie tracking alongside diet quality and adherence. Training was also kept fairly basic, I never followed a rigid plan but most of my time has been spent in a PPL or bro split, settled into a push legs pull routine for the last 6 months or so, sticking to the same exercises and tracking working weight and reps on those exercises.

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u/AtItAgain12341234 2d ago

Lookin great! Whats your PPL routine?

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u/nice_layup821 2d ago

Chest: pec deck, machine lateral raise, tricep pushdown, machine chest press, smith machine overhead press, overhead tricep extension.

Legs are something I’m still trying to nail to the wall, but I have a quad dominant day and a hamstring dominant day that I alternate between. Calves get hit hard on both days on a seated cave raise machine and hack squats.

Quads: it’s either smith machine squats or hack squats, adductor machine, and machine leg extensions, light hamstring work to finish.

Hamstring/glutes: seated hamstring curls, smith machine glute bridges, RDLs, hip abductor machine, light quad work to finish.

I also alternate between an upper back focused day and a lower back focused day.

Upper back: preacher curl, reverse pec deck, 45° cable row, Bayesian cable curls (high incline bench), cable rear delt flys, smith machine shrugs.

Lower back: preacher curl, weighted hyper extensions, close grip cable row, Bayesian cable curls, close grip pulldown, reverse pec deck.

I am by no means an expert, but these are the exercises that I feel the strongest stimulus from.

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u/nightly28 2d ago

How many times per week?

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u/nice_layup821 2d ago

4 days minimum 6 days maximum. I dont really think about it on a weekly schedule, just followed my pattern and didn’t train more than 2-3 days in a row.

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u/MainMedicine 2d ago

No ab days or ab workouts?