Workouts
What I'm doing to stay in shape, and how it changes over time.
Here is my current workout regiment:
Pull Ups
Current PR, full extension, pronated: 10
Down days: usually PR 1-2 times, then 4 more sets. Pull/push days: usually PR 1 time, then 2-5 more sets at PR-0/1, then PR-2, etc. I usually do 20-30 minutes for pull up training on Wednesday, Saturday, and Sunday with a single set bicep curl workout 1x5-10.
Day 1/Monday – Push (Strength)
Chest • Shoulders • Triceps • Core
| Exercise | Sets | Current Weight (per arm; lvl 3 = 30 degrees on bench) |
|---|---|---|
| Seated Overhead Press | 3×10 | 50 lb per arm |
| Bench Press | 3×10 | 60 lb per arm |
| Hammer Press | 3×10–12 | 50 lb per arm |
| Push-ups | 2×30 | Bodyweight |
| Triceps Pushdowns | 3×12–15 | 62.5 lb |
| Dumbbell Lateral Raises | 4×15 | 30 lb per arm |
| Leg Raises | 4 × 15 | Bodyweight |
Purpose: Heavy pressing and chest strength.
Day 2/Tuesday – Pull (Strength)
Back • Biceps • Core
| Exercise | Sets | Current Weight |
|---|---|---|
| Bicep Curls | 3×10 | 40 lb per arm |
| Pull Ups | 1-3×Failure | Reach PR (currently 10) |
| Row | 4×10 | 127.5-135 lb |
| Lat Pulldown | 4 sets | 127.5-135 lb pulldown (10x) |
| Face Pulls | 4×15 | 49-50.5 lb |
| Cable Rear Delt Fly | 3×15 | 17.5 lb |
| Cable Crunch | 3×45–12 | 72.5 lb |
Purpose: Pulling strength, posture, shoulder health.
Day 3/Thursday – Push (Volume)
Chest • Shoulders • Triceps • Core
| Exercise | Sets | Current Weight |
|---|---|---|
| Incline Bench | 3×12 | 60 lb (3rd level) per arm |
| Cable fly | 3×10 | 32.5 lb per arm |
| Push-ups | 2×30 | Bodyweight |
| Triceps Pushdowns or Dips | 3×12–15 | 57.5 lb |
| Dumbbell Lateral Raises | 4×15 | 30 lb per arm |
| Cable Crunch | 4×12 | 72.5 lb (Level 4) |
Purpose: Upper chest, shoulder development, higher-volume pressing.
Day 4/Friday – Pull (Volume)
Back • Biceps • Core
| Exercise | Sets | Current Weight |
|---|---|---|
| Chest-Supported Row | 3×12 | 40 lb (3rd level) per arm |
| Lat Pulldown | 3×12 | 127.5-135lb lb |
| Face Pulls | 3×15 | 49-50.5 lb |
| Cable Rear Delt Fly | 3×15 | 17.5 lb |
| Bicep Curls | 3×12 | 40 lb per arm |
| Hanging leg raises | 4×12 | Bodyweight |
Purpose: Back thickness, posture, trunk stability.
I started March/April 2025, stopped September to April 2026 (sporadically went maybe at most twice a week). I properly started up again around the beginning of April, and I tested between 3 or 4 days. 4 days seem to fit me much better since 3 days gave me the feeling of too much rejuvenation. Each workout takes 1-1.25 hours depending on my energy and amount of distraction.
That’s my current workout regiment, why I do it, how I feel, my goals, and how much longer I can continue. This is a living document, so I'll cut down on words, re-organize sections to be a more coherent story, and update this page with current weight numbers to have a record of progress and show people how long it takes to grow (with probably not enough protein). You can view the updated weight history using the git history.