Thanks man for your words.

Maybe my feelings towards routine are completly invalid because I work as a nurse many different shifts.

I can sometimes go 7 times a week and the next week only 4 times.

For me atleast it helped having a PPL and Upper/ Lower Split ready I can just use anytime I need it.

I dunno though but it also feels like most of my muscles don’t have this 24 to 48 hour window. Some muscles I think can be used like the next day again while the bigger muscles really do need recovery. Like if someone says Push monday for chest shoulders triceps. What if I do that and the next day I feel my triceps has enough energy even though I went to failure on monday with my last iso exercises? Why would it be wrong to train them on tuesday after legs? Should I really wait til thursday?

Feels like I am missing out on potential if I wouldnt just throw them in before thursday but wednesday being a bad idea because of the push day on thursday.

I hope you know what I am trying to say. But other times I know and feel I shouldnt do triceps again. Or sometimes after PPLPPL - Rest. Really start with Push if you are still not feeling it monday while knowing your back and biceps feel more ready?

Man I like texas, very beatiful city I hope I will be able to visit that island in my life atleast once.

Do you think the exercises I chose are okay?

I am planning on doing a Push A, Pull A and Leg A and seperate from Push B, Pull B and Leg B cycle.

Like one week I do A and the next week I do B.

Push A, Pull A and Leg A would be the exercises I wrote above.

For the B version of all PPL days I’d remove one bigger exercise with a bigger calisthenics exercise. Instead of Triceps Pushdowns and Leg Raises on Push Day I’d take those two out and do Dips instead. Instead of starting with Lat pulldowns cable I’d do as many pull ups and negative pull ups as possible and then finish my lat on the machine with lighter weights. Instead of Cable rows I’d do Australien Pull Ups. Instead of Leg Press I’d do Dumbbell Squats in week B for leg day.

You know what I mean?

I weight 76,7 kg.

My goal is actually 74 kg but with a bit more muscles and less fat. Like maybe 15% body fat?

Right Now I guess I am at 18% fat and no muscles. I am skinny fat.

So I actually have no idea if I should lose weight or gain muscles first or how much to eat or not eat. I just try to get my protein in, work out hard and try not to eat to less and too much.

I don’t feel like I need a break. I am barely exhausted and can’t wait for the next push, pull or leg day after I did it.

My exercises are low because I never really trained. I want my body to get use to it first.

I do 5 exercises each day. Pull day I do 6 (reverse curls) for my thin forearms.

Push:

1. Bench Press with dumbbells (3x12)
2. Incline Bench Press with barbell (3x8)
3. Shoulder Press seated with dumbbells (3x12)
4. Triceps Pushdown with cable
5. Leg Raises 3 Sets each to failure

Pull:

1. Lat pulldown (3x12)
2. Cable rows seated (3x12)
3. T Bar rows (assisted on a inclined bench) 3x12
4. Biceps Curls with SZ Bar 3x15
5. Reverse Curls with SZ Bar 3x15
6. Cable Crunches 3 sets to failure

Legs:

1. Leg press 3x12
2. Extensions machine 3x12
3. Curl machine 3x12
4. Calf raises with dumbbells 3x15
5. Sit Ups 3x to failure.

Rest day (Cardio)

Repeat.

So I do PPL Cardio PPL Cardio and so on.

Well I am currently doing a Push Pull Leg routine with 1 rest day in the week.

So Push Pull Leg Push Pull Leg Rest.

For Push day my workouts are all 4 sets with 8 reps

• Benchpress with Dumbbells
• Incline Benchpress with Barbell
• Shoulder Press with Dumbbells
• Flys (cable)
• Triceps Pushdowns // Skull Crushers, I swap every Push day between these two.
• Leg Raises

Pull:

• Lat Pulldowns
• Seated Rows
• T Bar Rows (laying down on bench)
• Biceps Curps with SZ Bar
• Cable Crunches

Legs:

• Leg Press
• Leg Extensions
• Leg Curls (seated)
• Sit Ups
• 30 Minute incline walking

So basically try to stay in zone 2/3 cardio no matter what gets me to 135 to 145 hbm?

Well I am training basically like that kind of.

I do 6 minutes warm up on treadmil and at the end of workouts I do 20 minutes incline at a heartbeat of 135-145, if I go above 145 I reduce incline a bit.

Thats basically all the cardio I do currently. I should probably jog but I like incline walking it’s so easy

I work 7 nights, 8 off, 7 nights, 8 off and so on…

All I can say is that ending my 7th nightshift coming out monday morning it is great to go shopping, it is great to go to the local spa, it is great to basically do any activity cause no crowds.

The downside is that I am usually the only person low age and rest are retired people. Or my friends that work shifts too and are off, thats great.

If I wouldn’t have a wife that has only off weekends and works a regular 9 to 5 I’d probably try to work every weekend and take days off monday to friday. Weekends suck imo cause everything is crowded.

I like to go to the gym monday to thursday, I’m usually alone at 10 in the morning with a few old people doing random exercises. But they don’t block the leg press, the benches and the pull up bars.

In general I am very grateful for working shifts (especially night) cause more money, less stress at work (quiet at night) and no management. And I can go to the gym when no one is there.

Do you think they will laugh at me?

Thanks I try

I don’t drink beer and in my country I have no Walmart. I also don’t use social media besides Lemmy anymore and I eat clean protein rich food every meal since 6 months.

Yeah I am doing Push Pull Leg Day, each of them twice a week.

So all of my exercises have 10 reps. The first two exercises 4 sets and the others ones currently 3 sets ( I am too exhausted for more) only abs I do 5 sets of 15

So for example Pull day: 4x10 Lat Pulldowns 4x10 Cable rows (seated) close grip 4x10 T Bar rows wide grip 5x15 Cable Crunches 3x10 Dumbbells curls

For Push Day: 4x10 Bench Press 4x10 Cable Flys 3x10 Shoulder Press (seated, dumbbells) 3x10 Triceps Pushdowns (cable) 5x15 Leg raises

Monday and Thursday are my Chest, Shoulder, Triceps Tuesday and Friday my Back, Lats, Biceps Wednesday and Saturday my Leg days.

Just aesthetics and general fitness

I do 4 Sets of 10 in all exercises… once I can eadily do 15 I increase weight a bit

Okay, but if I want to get better at pull ups, maybe other way around?

Can I do 1 week with lat pulldowns first and the next week the negatives first?

I was thinking of doing 3 pull ups and fill the rest of the sit with 7 negative pull ups for 3 total sets and then move on to lat pulldowns.

The next week start with lat pulldowns and only do negative pull ups?

Think I can integrate that into my current pull day?

Should I do those first or Lat Pulldowns?

Just starting out.

I want to do pull ups but I can’t do them yet and my gym doesn’t have assist machine. So I think general fitness first and in 10 weeks I’d like to start doing pull ups with assisted bands instead of lat pull downs

Thanks!!

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