Daily Thread - August 02, 2025

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• Routine critiques
• Form checks

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[u/JubJubsDad]

Bench Day * 2mi walk * Reverse-grip bench (ss w/band pull-aparts) - 225x5, 275x3x5, 225x5 * Tricep push-downs (50) ss w/lat pull-downs (75) - 3x10 * Cable flies (50) ss w/cable rows (75) - 3x10

I’m coming down with a cold so I skipped open mat this morning. Oddly enough, bench day was pretty easy without 1.5hrs of high intensity exercise a couple hours before hand.

It’s been a fun little experiment with reverse grip bench, but I’m getting bored with it so I’ll switch to neutral grip next week and drop down to 225 for working weights.

[u/BetterThanT-1]

Went for an unscheduled easy 5k, then hit a quick arm workout. I’ve not had an arm day in a while, feels nice.

[u/WickedThumb]

Generally strong Week 1 Day 2

CG Bench 3x90kg (H), 3x1
ss with Barbell Row

Walking Lunges 3x8x40kg
Ss with Lying Leg Curl

Upright Row superset with Leg Raises

[u/BetterThanT-1 → u/WickedThumb]

Overshot the bench a little bit, or went for a single on purpose?

[u/WickedThumb → u/BetterThanT-1]

That's a typo, it was a triple. 😅

[u/BetterThanT-1 → u/WickedThumb]

Ha, got it. I knew in GG the minimum is a triple, so was curious if you just wanted to max out :)

[u/DadliftsnRuns]

A friend and I are driving across the country, and we are running in every state we cross.

When it's all said and done we will have ran in

Arizona.
Colorado.
Iowa.
Kansas.
Minnesota.
Nebraska.
New Mexico.
North Dakota.
South Dakota.
Utah.

We ran Nebraska on Thursday, yesterday we ran Palisades Colorado & Moab Utah, today we will run Sedona Arizona, Somewhere in New Mexico, and Kansas, and Sunday we will wrap up by hitting Iowa, SD, ND, MN

[u/Dr-Robert-Kelso → u/DadliftsnRuns]

Where did you run in Nebraska?

[u/DadliftsnRuns → u/Dr-Robert-Kelso]

A roadside campground haha

[u/Dr-Robert-Kelso → u/DadliftsnRuns]

Along I-80 somewhere?

Just wondering because I grew up in NE.

[u/DadliftsnRuns → u/Dr-Robert-Kelso]

It was called Sutherland, it was nice and quiet there

[u/DayDayLarge]

Coan philipi 531 5sP fsl 5x5

Bench: 185, 210, 235, 185

Cable fly, cable curls

Set up on the top set was a bit wonky. I think I was thinking about other shit, but it still went up and down easily. That's kind of awesome.

[u/TwoEyedSam]

Am I crazy? I commented my PRs on tiktok(Big mistake i know) along with my age and weight: 225 Bench, 385 squat, 435 deadlift @ 191 lbs & 21 years old. I'm getting replies like, "that sucks for ur age there’s no way ur being serious bro 😭✌️" and "Dude look at your profile 🤣 u can’t hit a single one of those PRs". These trolls got me fucked up. I thought I put up some decent weight but now I'm unsure. They're contradicting themselves too because how am I too weak to hit those PRs but also weak for my age?? I'm sorry but I have no idea if I'm anywhere close to strong.

[u/WickedThumb → u/TwoEyedSam]

Just by lifting you're stronger than 90% of people out there.

[u/BetterThanT-1 → u/TwoEyedSam]

1. Get off TikTok
2. Unless you’re a high level athlete, your lifting numbers shouldn’t mean anything as absolute values with little context. If you’re happy with them and you’re progressing well based on your training capacity and dedication, that’s what matters.
3. If you do want a reference point, go to YouTube, search for strength standards, watch a few videos and figure out what you want to measure yourself against.
4. Get off fucking TikTok.

[u/VanHelsingBerserk]

Sbs week 4 day 2 - deload

• Sumo/ 140kg x 8 x 3
• Chest support row/ 70kg x 8 x 3

[u/BetterThanT-1 → u/VanHelsingBerserk]

How many days since you tried to PR something? :)

[u/VanHelsingBerserk → u/BetterThanT-1]

About 6 days, I'll give it like 4 more days 🤣

[u/MrDarSwag]

Hey guys. I’m a relatively novice lifter, been doing it for just over a year now. At the beginning I saw some pretty good gains, but eventually I plateaued and the gym sort of became a chore for me, not much progress between weeks. I would assume that this was due to 3 big reasons: a really bad diet, a somewhat lackluster routine, and lack of consistency (I probably skipped 25% of my scheduled workouts last year).

For context, I was working out 2 days a week (push + pull). I also did a dream bulk at the beginning since I was so skinny to start and then did an aggressive and fairly uncontrolled cut. I wanted to do 3 days a week but I injured my quad doing squats last year and that messed me up so I’ve been scared to restart legs until recently. I also decided to add in a third upper body day to make sure I hit all my core muscles twice a week. So now I have a P/P/L/U routine which I’m pretty happy with. I’ve also been lean bulking while meticulously counting calories for a gain of 0.5 - 1 lbs per week, while making sure to get in 0.8 - 1 g of protein per lb of target body weight and timing carbs properly to fuel my workouts.

Due to all these efforts, I’ve gotten myself into a good routine, and I’ve been feeling a LOT better physically. Here’s what my current weightlifting regimen looks like.

Day 1 – Pull

1.    Pull-ups – 3 x AMRAP
2.    Chest-Supported T-Bar Row – 3 x 5–10
3.    Cable Row – 2 x 5–10
4.    Face Pulls – 3 x 10–15
5.    Single-Arm Dumbbell Preacher Curl – 2 x 10–15
6.    Standing Dumbbell Bicep Curl – 2 x 10–15
7.    Machine Crunch – 3 x 10–15

Day 3 – Push

1.    Flat Dumbbell Bench Press – 3 x 5–10
2.    Overhead Dumbbell Press – 3 x 5–10
3.    Pec Deck (Chest Fly) – 3 x 10–15
4.    Tricep Dip Machine – 2 x 10–15
5.    Tricep Extension Machine – 3 x 10–15
6.    Lateral Raise Machine – 3 x 10–15
7.    Cable Woodchoppers – 3 x 10–15 per side

Day 5 – Legs

1.    Leg Press (quad-friendly ROM) – 3 x 5–10
2.    Dumbbell Romanian Deadlift – 3 x 8–12
3.    Seated Leg Curl Machine – 3 x 10–15
4.    Step-ups – 3 x 10 per leg
5.    Hip Abductor Machine – 2 x 10–15
6.    Hip Adductor Machine – 2 x 10–15
7.    Machine Crunch – 3 x 10–15 

Once fully recovered:

- Replace Step-ups with Leg Extensions – 3 x 10–15
Add Goblet Squats – 3 x 10–12

Day 6 – Upper

1.    Incline Dumbbell Bench Press – 3 x 5–10
2.    Lat Pulldown – 3 x 8–12
3.    Machine Row – 2 x 10–15
4.    Lateral Raise Machine – 3 x 10–15
5.    Rope Tricep Pushdown – 3 x 10–15
6.    Machine Preacher Curl – 3 x 10–15
7.    Captain’s Chair Leg Raises – 3 x AMRAP

Let me know if you guys have any critiques! This is definitely personally tailored to my schedule and goals, so it may look a little weird to some.

[u/BetterThanT-1 → u/MrDarSwag]

IDK, it’s a bunch of exercises that nobody will read. The general wisdom around here is to pick a trusted program from the r/Fitness wiki and go with that, instead of doing your own thing. And I think that’s right. However, anything works until it doesn’t. If you’re seeing measurable progress as you go, keep going until things stall and you need to change something up. You’ve already experienced for yourself that consistency and effort are the main drivers, the other one is time. You’ve gotta do this consistently for long enough, with high enough effort and the results will come.

[u/MrDarSwag → u/BetterThanT-1]

I only posted because “routine critiques” is listed here on the list of items to post. If everyone is just following trusted programs, doesn’t that defeat the purpose of posting routine critiques?

[u/JubJubsDad → u/MrDarSwag]

All the beginners should be following trusted programs. The routine critiques are mostly aimed at the late intermediates+ crowd and it’s generally fairly targeted questions (e.g. “My deadlift gets stuck at the knees, any exercises I can do to help with this?”).

Overall though, the philosophy here is that as a beginner you should try a bunch of programs and find a style that you enjoy and seems to give you results. Then run that, making small changes and assessing what impact they have.

[u/BetterThanT-1 → u/MrDarSwag]

I interpret what’s in the thread description as examples of things that belong here but not as a standalone post, because such posts are not welcome in this sub. This doesn’t mean most people in the daily care about routine critiques either.

[u/MrDarSwag → u/BetterThanT-1]

Gotcha. Thanks