Form check (A) (02/03/2025):
MY PROGRAM:
A:
Squat, Row, Press, Fly, Raise
B:
Rom DL, Pushup, R Lunge, Kickback, Face Pull
C:
Inc Press, Sumo Squat, Tricep Ext, Bench Press, Front Raise
everything dumbbell, 10 reps, 3-4 sets.
most recent form checks:
(A) https://www.youtube.com/playlist?list=PLxjrJxYCXxgR02LIq-yUEZmAmBWVo2kRI
(B) https://www.youtube.com/playlist?list=PLxjrJxYCXxgQSjeDpXhVd3ienPVjeoFN7
(C) https://www.youtube.com/playlist?list=PLxjrJxYCXxgRUphIgMFtfRdVUNSA8JABi
looks like everything’s kind of awkward right now and that’s fine nobody was born knowing how to do this. Congratulations on starting your journey!
In my opinion I would replace the squats with goblet squats or Bulgarian split squats, or lunges.
You’re looking down at the floor on the lateral raises which is arching your upper back. Maybe try to raise your head and look straightforward and engage your core more.
Rather than make a new topic every time you want a form check, please start a training log.
I took your newly created topic, closed it, and am posting the content below.
(B) (02/15/2025):
214 lbs
111 minutes
could really use help with RDL, feel like im really not doing it right because it’s not difficult other than grip, and it hurts my knees when passing, and kinda wanting to sub it out.
MY PROGRAM:
A:
Squat, Row, Press, Fly, Raise
B:
RDL, PU, R Lunge, Kickback, Face Pull
C:
I Press, Sumo Squat, Tricep Ext, B Press, Front Raise
everything dumbbell, 10 reps, 2-4 sets.
most recent form checks:
(A) https://www.youtube.com/playlist?list=PLxjrJxYCXxgTq92EWNzVHkPXO6shUyiji
(B) https://www.youtube.com/playlist?list=PLxjrJxYCXxgQ7rMnkUowQ_W1vsnqntJrJ
(C) https://www.youtube.com/playlist?list=PLxjrJxYCXxgRMqU8XqoLPeZVCakEpgPVq
thanks, lean forward on lat raise is intentional to load front delts.
In my opinion I would replace the squats with goblet squats or Bulgarian split squats, or lunges.
i do reverse lunges for one of my days. how come you dont want the squats?
its not letting me post a link.
Leaning forward will put emphasis on your rear delt not your front delt. Try and keep your chest up
B
02/26/2025
h ttps://ww w.youtube.co m/wat ch?v=2DTsI7LzM70&list=PLxjrJxYCXxgRipZckGqIvNEG99msw5aAJ
215 lbs
110 min
RDLs feel like im not hitting anything important. not tired. grip failing. would prefer to do regular deadlifts cuz i know how to do those.
need to add weight to pushups or sub out for something harder.
face pulls feel a little easy, bumped the weight up twice and wondering if im incorporating my core in a way i shouldnt.
C
02/28/2025
216 lbs
109 min
i Bench
3 sets, 57.5 peak
set completion clock timing: 9/16/25
S Squat
2 sets, 57.5 peak
set completion timing: 33/42
grip and arm strength are bottlenecking me. probably need to practice grip strength for this and similar lifts
SS:
Tri Ext
3 sets, 15 peak
technique and form change from double to single arm. 15 lbs is too much
B Press
3 sets, 45 peak
Front Raise
3 sets, 20 peak
set completion timing: 62/82/104
MY PROGRAM:
everything dumbbell, 10 reps, 3-4 sets. Superset. weight values are “per hand.” 3 days/week
A: Squat, Row, Press, Fly, Lat Raise
B: RDL, Pushup, R Lunge, Kickback, Face Pull
C: i Press, S Squat, Tri Ext, B Press, Front Raise
B: RDL, Pushup, R Lunge, Kickback, Face Pull
C: i Press, S Squat, Tri Ext, B Press, Front Raise
Form check Squat, Row, Press, Fly, Lat Raise
hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, holding at top, but weight allegedly is low. fly still feels wonky
A
03/04/2025
215 lbs
2:11
squat 57.5
11:30 | 19:00 | 27:30
row 35 27.5
xx | 39:00 | 46:00 | 53:00
press 45 47.5
59:00 | 1:08 | 1:19
SS
fly 35 30
lat raise 20 17.5
1:33 | 1:48 | 2:05
SS
MY PROGRAM:
everything dumbbell, 10 reps, 3-4 sets. Superset. weight values are “per hand.” 3 days/week
A: Squat, Row, Press, Fly, Lat Raise
need to sub out RDLs for something more difficult cuz my dumbbells are maxed. out of breath on face pulls because of the bench so might change form.
03/06/2025
B
212 lbs
1:41
march
glute march
cat cow
arm circle
lat lunge
hip rotation
SS
RDL 75
PU
SS
9:00 | 20:00 | 33:00
R lunge 30
38:30 | 48:30 | 57:30
SS
kickback 10
face pull 30
SS
xx | 1:15 | 1:26 | 1:37
MY PROGRAM:
everything dumbbell, 10 reps, 3-4 sets. Superset. weight values are “per hand.” 3 days/week
A: Squat, Row, Press, Fly, Lat Raise
B: RDL, Pushup, R Lunge, Kickback, Face Pull
C: i Press, S Squat, Tri Ext, B Press, Front Raise
B: RDL, Pushup, R Lunge, Kickback, Face Pull
C: i Press, S Squat, Tri Ext, B Press, Front Raise
Form check i bench, s squat, tri ext, b press, front raise
03/10/2025
C
214 lbs
1:46
jumping jack
glute march
cat cow
arm circle
squat shuffle
wall reach
incline bench 57.5 | 60 fail 10/10 | 57.5
10 | 18:30 | 28:00
sumo squat 57.5 | 60
36.30 | 48
SS: 3/3
tricep extension 10 | 10 | 15
bench press 45 | 47.5 | 50
front raise 20 | 17.5
1:05:30 | 1:21:30 | 1:40:00
MY PROGRAM:
everything dumbbell, 10 reps, 2-4 sets. Superset. weight values are “per hand.” 3 days/week
A: Squat, Row, Press, Fly, Lat Raise
B: RDL, Pushup, R Lunge, Kickback, Face Pull
C: i Press, S Squat, Tri Ext, B Press, Front Raise
Form check squat, row, press, fly, lat raise
03/12/2025
A
213 lbs
1:58:30
knees might be tracking too far forward in squats? maybe going too low or foot position is wrong?
flies still feel weird, not hard, doesnt seem like im hitting chest.
Rows feel kinda easy too, concerning.
press is good, could move more weight if i landed at the bottom better perhaps
arm circle
lat lunge
glute march
cat cow
wall reach
squat 57.5 | 60 | 65
9:00 | 17:00 | 27:00
row 25 → 30
35 | 40:30 | 47:30 | 54:00
press 47.5 → 50
1:02:30 | 1:10 | 1:18:30
SS
fly 30
lat raise 20
1:30:30 | 1:41:30 | 1:54:30
SS
MY PROGRAM:
everything dumbbell, 10 reps, 2-4 sets. Superset. weight values are “per hand.” 3 days/week
A: Squat, Row, Press, Fly, Lat Raise
Form check RDL, Pushup, R Lunge, Kickback, Face Pull
RDLs do not feel like they are tiring me. Would prefer to do pushups which target chest.
03/14/2025
B
213 lbs
1:46
march
glute march
cat cow
arm circle
lat lunge
hip rotation
SS
RDL 3/3 75 | 77.5 | 80
Pushup 3/3
SS
12:00 | 22:00 | 34:30
R lunge 3/3 30
43:00 | 53:00 | 1:04
SS
kickback 10 | 10 | 15
face pull 30 | 30 | 30
SS
1:13 | 1:27 | 1:40
MY PROGRAM:
everything dumbbell, 10 reps, 2-4 sets. Superset. weight values are “per hand.” 3 days/week
A: Squat, Row, Press, Fly, Lat Raise
B: RDL, Pushup, R Lunge, Kickback, Face Pull
C: i Press, S Squat, Tri Ext, B Press, Front Raise