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May 03, 2019 22:12:01

Working out

by @richardlynch | 521 words | 🐣 | 14💌

Richard Lynch

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John Cale's The Ritual starts playing

I believe in taking care of myself, in a balanced diet, and a rigorous exercise routine

I've been lifting weights for years now and I assure you the number one thing to make progress is consistency. All you have to do is show up every time and you'll get in shape. Improving your technique will get you in shape faster, but the main thing you need to do is show up.

After years of trying different routines the one I've found that works best for my schedule is a two day split. My routine isn't theoretically optimal for the most possible gains, it's optimised for the most gains given my schedule and will power reserves.

This is my split:

SUN - off

MON - off

TUE - off


weighted pull ups

hack squats

preacher curls


bench press

shoulder press

weighted dips

hanging leg raises


weighted pull ups


lat pull downs

hack squats

leg press

hamstring curls

seated bicep curls

hammer curls

rear delt flys


bench press

shoulder press

shrugs / side delt flys super set

single arm tricep cable extensions

dips or cable push downs

hanging leg raises

Each main body part gets hit twice a week, which I believe is optimal for natural athletes.

I normally take the first three days off (sometimes I move Wednesday's session to Monday), as I'm tired from commuting. On Sundays the misses and I usually do something. Ideally I'd alternate rest days and training days, but body building isn't my priority.

If I've been commuting I do a reduced session with one exercise per body part. I strongly suspect ~70% of gains come from the first heavy working set alone. Also it takes 40 minutes, which fits better into my schedule. In the long run showing up every time with an adequate workout routine beats showing up intermittently with an optimal one. On non commuting days I'm in the gym for ~ 1 hour 20.

I do 3 sets of each exercise. Compound exercises I do in the 5 to 8 rep range, isolation exercises I do in the 10 - 15 rep range. If I hit the top of the range I up the weight on the next set. If I fall below the bottom of the range I put the weight down one step. That's it for my programming. If I'm being honest when I'm in on a Saturday with my mate Jonny we often end up doing a lot of one rep max benching (127.5 kg).

If you're starting out I'd recommend a program like 5 x 5 + some bicep curls for the first 12 months. That will give you a good base to work from and after that you'll know enough to design you own program.

That's my words for today.

Post script.

The internet weight lifting sub culture is hilarious, once you've been working out for a while checkout:

broscience life's older videos.'

Infinite Elgintensity

hodge twins' older videos, and other channels.

dank net to get up to speed on the memes.

delray misfits for the ments.


You can follow me on twitter @rjldev

Originally published at 200words.rjldev.com

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