Looking For Advice - Plan, Physique - M37

[TrainForPain]

@kb88de

so far it’s working!

Great news!

Again, it’s all just different options - definitely do what works to improve your health; I have no knowledge on training and autoimmune diseases at all

[kb88de]

update: increased my kcal intake over the last days, just came back from a good first session of my new routine that I adjusted thanks to the information all you guys shared with me in here.

I reduced the amount of exercises and increased the number of sets instead - this way I’m more in the exercise and not jumping around too much.

this is what my ABC routine looks like for a 3x week, that I’m gonna test for the next 4 weeks.

A
flat BP
Chest Fly
Arnold Press Seated db
Lunge variations
Hanging Knee Raises

B
Trapbar Deadlift
Iso Lat Pull
kb kneeling Upright Row
kb squats

C
db Squeeze Press
Arnold Press kb Bell Up
Cable Straight Bar Bicep Curls
Cable Rope Tricep PD
kb Bear Pull

@TrainForPain

• Compound (say bench press). You get 3 sets. I’d probably try to do 2 heavy sets of 8ish, then one back off set of 12-20.
• Assistance (maybe a DB incline in this example). 2-3 sets of 10ish
• Isolation-ish (let’s say a machine press here). I wouldn’t waste a ton of time on true iso movements right now, but I do want to make sure I’m learning the muscle and how to fail in a joint-friendly way. Here you get one misery set where you can do whatever silliness you want: drop sets, rest-pause, etc.

super helpful, thanks again!

edit: I’m still not set on the order of exercises and might change some blocks, this is just a first draft. also I’m doing zone2 cardio after the session or more dynamic movements on rest days.

[Smashedguitarist]

Your workout is looking better. If you were sticking to it, i may suggest incline flies instead of flat bench flies, but that is nitpicking.

I hope this works out for you. If you choose to further simplify, just run a simple LP like starting strength with 6 lifts. It is a lot of fun and gets strength gains pretty quick

[kb88de]

small update: did a few sessions now with the recommendations and I already feel improvements.

• by doing less exercises but with more focus I feel more connected to the movements and targeted muscles.
• targeting 3000kcal/day with around 180g proteine
• I feel huge boost from adding whey after my gym session - before I took it with my breakfast ahead of the session.
• switching to arnold press is pure gold, the movement feels great and I think my shoulders are already growing.

only downside so far is that my sex drive, libido is down bad. might be coincidence or it’s due to the increased intensity. I hope for a recovery in this department, open for any recommendations for hormonal recovery or boosting sex drive in general.

I’ll keep going, thanks guys!