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0range gets fit on his new routine

Hey guys, well this is gonna be my transformation blog.
Currently weigh 76kg, really bad bulk due to several reasons but hey ho

I know a lot of people on this forum will recommend against this but I'm gonna make my own workout routine! That's either gonna go really well or really bad. I've read up on a few things so hopefully it'll go well! I've just gotten really really bored of my full body work out and would really like to be at the gym more days!

THIS IS MY PROGRAM! :biggrin:
It's gonna be a P/P/L workout in a PPLPPLR format
Push day:
Bench: 2x5, 1x5+
Incline dumbell bench: 3x8
OHP: 2x5, 1x5+


Pull day:
Deadlift: 1x5
Rows: 2x5, 1x5+
lat pull down: 3x8
Face pulls: 2x12

Legs:
Squat:2x5, 1x5+
Leg press: 3x8
Superset of Rope pushdowns and bicep curls: 2x8 each


Hopefully only be an hour a day! I can tell Push days will take longer but oh well
Also aim is to increase weight every time I hit 8 reps on a 1x5+ set hopefully

I'm going to be working abs at home: Plank for 1min + 10s*(n) where n is number of days after starting.

Not really sure how I'm going to go about my diet. I think I'm going to aim for 2800 calories and just focusing on hitting my protein needs daily!

Stay tuned guys :biggrin:
(edited 9 years ago)

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Reply 1
First gym session went well:
Bench : 60kg 2x5, 1x7
OHP: 35kg 2x5, 1x6
Incline DB press: 18kg 3x8

Finished off with some ab work
Reply 2
Day 2 did not go so well I set my alarm for 7 and then ended up waking up at 11.. Oh well, got to the gym and made a really rookie mistake, I deadlifted as soon as I got there as heavy as I could go. As soon as I moved on literally all my strength had gone!! By far the worst workout I've ever had

Deadlift: warmup: 60kgx3, 90kg 5 sets of 1
Rows: 1x3 60kg, 2x5 50kg, 1x6 50kg
Lat pulldowns 3x8 52.5kg
face pulls: 3x12 32.5kg
Reply 3
My squat has gotten so weak after a month without it!!!

Squat: 50kg 2x5, 1x8
Leg press: 66kg 3x8
Skipped arms
Reply 4
Incline dumbell 20kg 2x8
ohp --> Clean + press 30kg, 2x5, 1x6
Bench--> didn't happen, power rack was being used by one person for over a god damn mother ****ing hour...
Reply 5
Week Review:
Went Gym 5 days this week, missed a Leg day (I know, the horror!!!)
Day off today
Back to it tomorrow

Started my mini egg diet !! :smile:
Reply 6
Bench : 60kg 2x5, 1x7 --> Busy so did 2x5, 1x9 22kg dumbells,
OHP: 35kg 2x5, 1x6
Incline DB press: 20kg 3x8

Will defo go heavier next time
Reply 7
77kg as of this morning.
Reply 8
Deadlift: 3/2/1 80kg/90kg/100kg
Rows: 2x5, 1x5+ --> skipped too busy--> did chin ups instead.
lat pull down: 3x8 59kg
Face pulls: 2x12 dont remember
Reply 9
Squat : 1x5 20kg, 1x5 40kg, 2x5, 1x6 60kg
LEg press: 72kg 3x8 (could have been heavier but scared of pooping myself
another leg machine : 42kg
Original post by 0range
Squat : 1x5 20kg, 1x5 40kg, 2x5, 1x6 60kg
LEg press: 72kg 3x8 (could have been heavier but scared of pooping myself
another leg machine : 42kg


I don't envy the DOMS you're going to have tomorrow.

Well done that's epic!
Reply 11
Original post by StarlightSmiles
I don't envy the DOMS you're going to have tomorrow.

Well done that's epic!

I will literally kill myself if I have doms tomorrow!! I've been going gym nonstop for the past 10 days so hopefully my body knows wag1 by now haha
Although not looking good they're actually still sore lol
Reply 12
Felt very weak today

Bench : 57.5kg 2x5, 1x4
OHP: 37.5kg 1x5, 35kg 1x5, 30kg 1x7
Incline DB press: 18kg 3x5
DB press: 18kg 3x8
Reply 13
Deadlift: 3/2/1 85kg/95kg/105kg
Rows: 2x5, 1x8 50kg, 1x5 60kg
lat pull down: 1x12 2x8 52kg
Horizontal row machine, 42 kg 3x5
Face pulls: 3x12 dont remember (think 30kg)
Bicep curls 3x8 20kg

Absolutely destroyed
Reply 14
Squat : 1x5 20kg, 1x5 50kg, 2x5, 1x7 60kg
LEg press: 72kg 3x8
Reply 15
Bench : 60kg 2x5, 1x5
OHP: 35kg 2x5, 1x7
Incline DB press: 20kg 2x5, 1x6, 18kg 2x8
DB press: 22kg 2x5, 1x6
tricep pull down 23kg 3x5
Cable crunch 60kg 3x12 --> prob didd this wrong felt way too easy..
**** me in the ass I've completely destroyed myself today, was on the verge of vomming... and am shaking while typing this
Reply 16
also 79kg as of today
Reply 17
Deadlift: 3/2/1 90kg/100kg/110kg --> 110kg was a failed attempt, lowered by 1.25kg tried it, finished it with the most horrendous form I have ever done, felt like my soul was sucked out of my ass...
Rows: 3x5, 60kg
lat pull down: 2x12 1x8 52kg
Horizontal row machine, 42 kg 3x5
Face pulls: 3x12 dont remember (think 30kg)
Bicep curls 3x5 14kg each hand
Reply 18
Squat : 1x5 20kg, 1x3, 1x10 50kg, 3x5, 65kg
LEg press: 79kg 3x8
Leg up machine: 68kg 3x8
Leg down machine 68kg 3x8


Best Leg workout till date :smile:
Reply 19
Horrendous workout today, I felt so weak!

Bench: 1x4 60kg, 2x5 55kg
OHP: 2x5 1x3 35kg, 1x8 30kg
Incline dumbell press 2x5 20kg
Tricep pull down 1x5 32kg 2x6 27kg

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