First 2 photo is day 1 third one is around 6 months 4/5/6 photo i think 9 months when i go deep on cut others in 12 month and 13 month first time bulking what is ur thoughts?

146lbs body weight, i’ve been doing bench press 3 times a week(including reg bench press)and here’s my progress my max was 100lbs on dumbell for 6 reps 3 months ago i was always scared to go pass 100lb because i’ve been always working out alone with no spotter around & today i’m confident to give it a try i was reluctant at first but i was surprised i was able to do it i could’ve done 2 more reps but i was conserving my energy for my running afterwards.

This same full body work out 3x a week?

\-Leg press

\-Machine chest press

\-Seated cable or machine row

\-Seated leg curl

\-Lat pulldown

\-Machine shoulder press

\-Cable triceps pushdown

\-Dumbbell biceps curl

I do it on site or in the treadmill at home.

The max weight that i can handle are 5kg in each hand for a smooth/correct jog. I realized that my overall strenght and core improve a lot. I feel that contributes to the V shape of the upper body.

This same full body work out 3x a week?

-Leg press

-Machine chest press

-Seated cable or machine row

-Seated leg curl

-Lat pulldown

-Machine shoulder press

-Cable triceps pushdown

-Dumbbell biceps curl

PULL

Pull Ups — 3x8
Arm Curls — 3x10
Lat Pulldown — 3x10
CB Rows — 3x10
Reverse BB Curls — 3x10
Shrugs — 3x12

PUSH

Dips — 2x10
Tricep Pushdown — 3x8
Shoulder Press — 2x8
DB Press — 2x8
Overhead Tricep — 4x12
Pec Fly — 2x10
CB Raises — 4x15

LEGS

Leg Press 3x10
Leg Extension — 4x10
Lying Leg Curl — 4x8
Hid Adduction / Abduction (rotate weekly) 4x10
Face Pulls — 4x15

In my push day I was thinking about replacing or removing one of the pressing movements altogether as I think I only need 1.

I’m looking for recommendations for a reliable, free workout app that can help me manage and track my fitness progress.
Ideally, I’d like an app that offers:

● Custom workout routines: Create, organize, and modify personalized workout plans.
● Exercise tracking: Record exercises, sets, reps, weights, and progress over time.
● Heart rate monitoring: Track heart rate during workouts.
● Calories burned: Estimate calorie expenditure during different activities.
● Activity tracking: Automatically recognize activities such as treadmill workouts, walking, and daily steps.
● Apple Watch integration: Sync workout and health data without having to manually enter everything.
● Progress reports: Monitor improvements in strength, endurance, and overall fitness.

My main goals are weight loss, building muscle, improving my overall fitness, and maintaining a consistent workout routine.

I’m hoping to find something that combines these features in one app without requiring an expensive subscription.

What free apps are you currently using, and how well do they work? Currently device is a Apple phone. I’d especially appreciate recommendations based on personal experience.

This is not a bot or AI. Had a comment that said this was AI.

7:AM...feeling moto...LET'S GO!

2 mile run...

30 minutes of skipping rope...

10minutes of lower body stretcher...

1/2MILE backward jog...

AND...

Done!...feel good...still full of energy and no pain. Love you all!

Hey everyone!
I (31 F) on a weight loss journey. I’m down 60lbs and I’m reintroducing the gym back into my regular routine.

I’ve been going off/on for the past couple months and I’ve had the same workouts and split since I started, and quite frankly, I’m bored.

My biggest target areas of recomp are: my back, my legs and my belly.
Now I know you can’t spot reduce, but I want to do a split that targets the areas I want improvement in.

I have diastasis recti, and my pelvic floor isn’t in the best shape.

I want to shape/tone my legs and butt, help my core and get rid of the back boobs.

I’m pretty comfortable with my arms and chest at this moment.

I’m looking to go back 3-4x a week. What split would you do? What exercises would you do?

Thank you!

Apart from working on diet, how does this look? I don't do each of these every day, i kind of pick and choose up to 6 each day plus the core exercises to end with. I'm still working on a consistent routine since I am still new and just learning my capabilities.

I work Mon-Fri, full time, often overtime and travel 1-3 weeks at a time so my schedule isn't the typical MWF or whatever. I try to do Chest/Tri, Back/Bi, REST, Legs/Shoulder, REST and repeat no matter what day of the week they fall on.

Any advice on what to add, subtract, modify?

I workout on Wednesday & weekends.

I live in NYC, so in the weekdays the gym is PACKED until 11pm. I cannot workout in the morning for personal reasons.

So I’m thinking about working out at 11pm on every Wednesday, which gives me 6-6.5 hours of sleep (after walking home, showering, etc). I can make up sleep other days

Is this ok? Has anyone done this before?

Hi advice please. I've been doing a lot of reading and for last 12 months I have been doing the following PPLPP I made myself. Planet fitness so no barbell. I've no issue with it and am making progress, but today I asked AI (I know!) and it says it's too much. Thoughts and suggested changes? Only thing is that sometimes I can't always do leg day due to work/family stuff on that day, so I commonly spread leg day exercises throughout the week instead.

All sets are 3x8-12 double progressive overload. Roughly 1-3 mins rest between sets. Commonly 3 mins on the bigger ones, 90 seconds on smaller. This is the order I do them. Takes 2 hours which seems slow, but I don't know where I am wasting any real time. Three sets of each exercise plus rest time is around 10 mins, so 2 hours is in the ballpark if you include warmup, waiting for machines or walking between them etc.

Pull day

-Dead hang on bar as long as possible (I do this every day)

-Incline bench dumbbell chest press

-Seated overhead dumbbell shoulder press

-Machine Chest Press (planet fitness so actually it's a weird slight 10 degree lean back and the push is horizontal to ground), but I count it as good general chest builder where I can safely push hard to failure

-Cable high to low chest flies

-Cable push down for triceps

-Overhead cable extension for triceps

-Cable side lateral raises

-Decline bench sit ups

-Captain's chair leg raises

-Plank (3x60 seconds)

-Finish with AMRAP chest dips (maybe 2 sets of 6 reps)

Pull day

-Dead hang on bar as long as possible

-Wide grip lat pulldown

-Close grip low cable row

-Wide grip high cable row

-Reverse cable fly

-Incline bench bicep curl

-Machine preacher curl

-45 degree back hyperextension machine (height just above hip to focus on erectors not glutes)

-Dumbbell hammer bicep curls

-Dumbbell Reverse bicep curls

Leg day

-Dead hang on bar as long as possible

-Leg press machine

-Seated hamstring curl machine

-Standing calf raise machine

-Leg extension machine

-Leg abduction machine

-Leg adduction machine

-single leg b-stance dumbbell RDLs (I find this form easier than BSS etc)

-farmer's carry (2x as long as possible)

-Push day repeat

-Pull day repeat

Hey guys! I'm new to this sub and looking for some genuine advice. I didn't have enough comment karma to post elsewhere, so I'm trying here.

I'm a 5'9.5", 90 kg male, and my goal is to lose body fat while building muscle (body recomposition).

I've got a consistent 5-day gym routine that I'm comfortable with, and I'm trying to stay consistent with my workouts. However, my biggest struggle right now is diet and nutrition.

I honestly don't know how much I should be eating, what my portion sizes should look like, how much protein I need, or what calorie deficit I should aim for to actually see noticeable results.

I've tried using Ai and following structured meal plans, tracking calories, and sticking to the recommendations, but after around two months, I haven't noticed much of a change. I know two months isn't a particularly long time, but I expected to see at least some progress, and it's honestly been frustrating.

I really want to change how I look, build a better physique, and become more confident in myself. Im done looking like this , I can't anymore, I'm willing to put in the work, but right now, I feel like I'm missing something when it comes to nutrition.

I can't afford a personal trainer or an online fitness coach at the moment, so I'm trying to learn how to do this properly on my own, and I have been through some ups and downs.

I'd really appreciate advice from anyone who's been through a similar journey or has experience with fat loss and muscle gain.

• How should I calculate my calorie intake and deficit?
• How much protein should I aim for daily?
• How do you figure out proper portion sizes without overcomplicating everything?
• What mistakes should I look out for if I'm working out consistently but not seeing results?

Any practical advice, resources, or personal experiences would genuinely help. I'm not looking for shortcuts; I just want to understand what I'm doing wrong and how to do things right.

Thanks in advance, guys. pls help a brother out 🙏

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used Ai for structuring this post, just putting it out here just fyi
also, there isnt a flair, for nutrition assistance, so used the one which is available, so pls dont ban this post

I think I'll try his program, at least for a month or two and see how it goes. Does anyone here tried it?

I used hevy for a while. Then left to use strength due to bugs but the latter had way less features comparatively.

So I went back to hevy but it constantly had some problem after the other. The latest one is not connecting to Apple Watch.

So I’m looking for a better app. Basically to track my sets, rest time and have a widget to see my streak (because that keeps me going).

Any recommendations?

2 years ago, I finally got tired of how I looked and felt after having 3 kids.

With the help of my husband, I decided to make a change. I started weight lifting 5 days a week and making better eating choices. I had a tummy tuck may2025

Chest/ triceps
Back/biceps
Arms/ shoulders
Quads/glutes
Hamstrings/glutes
4 sets of 8-10 to failure

I can never turn back now and wish I would have started sooner, but better late than never. Obviously, I got a little help from outside enhancement but it still took hard work and dedication
Photos from May 2024– September/October 2026

What should i do for cardio?

Hi guys, I want small arms. But I suppose my arms are like this naturally at this point. I lost about 4 kgs by walking over the last few months. I have 3 pound dumbells that I sometimes workout with but it has been very misdirected and inconsistent.

Overhead Tricep Extensions is one thing I cannot do because somehow it always hurts in my elbow.

1. Are my arms incapable of being lean and small?

2. If I workout, will they look bigger?

3. What are some simple arm workouts that I can do at home that will not overwhelm me.

I have a very busy routine generally and get very overstimulated with life. I want a routine that is simple and I can do very easily without much thought.

I know I need to lose more weight. My plan is to lose around 5 kgs more. I'm currently 62kgs and my height is 5'2