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https://www.reddit.com/r/adhdmeme/comments/1x560wg/i_thought_i_finally_figured_life_out/pgjq0rs/?context=3
r/adhdmeme • u/IM_AQIF_xD • 1d ago
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3 u/IcyTransportation961 1d ago Are lift numbers going up though? Are you taking enough rest time? Diets going to impact look and feel a whole lot more typically 3 u/[deleted] 1d ago [removed] — view removed comment 2 u/ThePhantomHorseman 1d ago Wow, 3 legs days week how's that working I'm curious? I usually do push day ,leg day, pull day, glute day, and a optional touch-up day 1 u/[deleted] 1d ago [removed] — view removed comment 3 u/ThePhantomHorseman 1d ago Your workout sounds brutal. Here is my workout. I run a 5-day machine split with a 2-week alternating periodization so my central nervous system actually has time to recover. Periodization Setup: Week A (Volume & Joint Relief): Lighter weight, 12–15 reps, 60–90 seconds rest. Week B (Strength & Tension): Heavier weight, 6–8 reps, 2–3 minutes rest (8–10 reps for arms/shoulders). The Weekly Split: Day 1: Upper Body Push (Machine Chest Press, Machine Shoulder Press, Pec Deck Fly, Cable Triceps Pushdown) Day 2: Lower Body Power (Leg Press Machine, Seated Leg Curl, Seated Calf Raise, Ab Crunch Machine) Day 3: Upper Body Pull (Lat Pulldown, Seated Cable Row, Reverse Pec Fly, Cable Bicep Curl) Day 4: Lower Body Glute & Core Focus (Glute Drive/Hip Thrusts, Hip Abductor Machine, Vertical Knee Raises, 45° Back Extensions, Standing Ab Twists) Day 5: Upper Body Touch-Up (Standing Cable Incline Press, Underhand Lat Pulldown, Machine Lateral Raise) Day 6: Active Recovery (30–45 minutes of relaxed swimming) Day 7: Deep Rest (No lifting or intense cardio) 1 u/AiringOGrievances 19h ago 3 leg days is killing your recovery. I’d swap and try 2 leg days and 3 upper body days.
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Are lift numbers going up though?
Are you taking enough rest time?
Diets going to impact look and feel a whole lot more typically
3 u/[deleted] 1d ago [removed] — view removed comment 2 u/ThePhantomHorseman 1d ago Wow, 3 legs days week how's that working I'm curious? I usually do push day ,leg day, pull day, glute day, and a optional touch-up day 1 u/[deleted] 1d ago [removed] — view removed comment 3 u/ThePhantomHorseman 1d ago Your workout sounds brutal. Here is my workout. I run a 5-day machine split with a 2-week alternating periodization so my central nervous system actually has time to recover. Periodization Setup: Week A (Volume & Joint Relief): Lighter weight, 12–15 reps, 60–90 seconds rest. Week B (Strength & Tension): Heavier weight, 6–8 reps, 2–3 minutes rest (8–10 reps for arms/shoulders). The Weekly Split: Day 1: Upper Body Push (Machine Chest Press, Machine Shoulder Press, Pec Deck Fly, Cable Triceps Pushdown) Day 2: Lower Body Power (Leg Press Machine, Seated Leg Curl, Seated Calf Raise, Ab Crunch Machine) Day 3: Upper Body Pull (Lat Pulldown, Seated Cable Row, Reverse Pec Fly, Cable Bicep Curl) Day 4: Lower Body Glute & Core Focus (Glute Drive/Hip Thrusts, Hip Abductor Machine, Vertical Knee Raises, 45° Back Extensions, Standing Ab Twists) Day 5: Upper Body Touch-Up (Standing Cable Incline Press, Underhand Lat Pulldown, Machine Lateral Raise) Day 6: Active Recovery (30–45 minutes of relaxed swimming) Day 7: Deep Rest (No lifting or intense cardio) 1 u/AiringOGrievances 19h ago 3 leg days is killing your recovery. I’d swap and try 2 leg days and 3 upper body days.
2 u/ThePhantomHorseman 1d ago Wow, 3 legs days week how's that working I'm curious? I usually do push day ,leg day, pull day, glute day, and a optional touch-up day 1 u/[deleted] 1d ago [removed] — view removed comment 3 u/ThePhantomHorseman 1d ago Your workout sounds brutal. Here is my workout. I run a 5-day machine split with a 2-week alternating periodization so my central nervous system actually has time to recover. Periodization Setup: Week A (Volume & Joint Relief): Lighter weight, 12–15 reps, 60–90 seconds rest. Week B (Strength & Tension): Heavier weight, 6–8 reps, 2–3 minutes rest (8–10 reps for arms/shoulders). The Weekly Split: Day 1: Upper Body Push (Machine Chest Press, Machine Shoulder Press, Pec Deck Fly, Cable Triceps Pushdown) Day 2: Lower Body Power (Leg Press Machine, Seated Leg Curl, Seated Calf Raise, Ab Crunch Machine) Day 3: Upper Body Pull (Lat Pulldown, Seated Cable Row, Reverse Pec Fly, Cable Bicep Curl) Day 4: Lower Body Glute & Core Focus (Glute Drive/Hip Thrusts, Hip Abductor Machine, Vertical Knee Raises, 45° Back Extensions, Standing Ab Twists) Day 5: Upper Body Touch-Up (Standing Cable Incline Press, Underhand Lat Pulldown, Machine Lateral Raise) Day 6: Active Recovery (30–45 minutes of relaxed swimming) Day 7: Deep Rest (No lifting or intense cardio) 1 u/AiringOGrievances 19h ago 3 leg days is killing your recovery. I’d swap and try 2 leg days and 3 upper body days.
2
Wow, 3 legs days week how's that working I'm curious? I usually do push day ,leg day, pull day, glute day, and a optional touch-up day
1 u/[deleted] 1d ago [removed] — view removed comment 3 u/ThePhantomHorseman 1d ago Your workout sounds brutal. Here is my workout. I run a 5-day machine split with a 2-week alternating periodization so my central nervous system actually has time to recover. Periodization Setup: Week A (Volume & Joint Relief): Lighter weight, 12–15 reps, 60–90 seconds rest. Week B (Strength & Tension): Heavier weight, 6–8 reps, 2–3 minutes rest (8–10 reps for arms/shoulders). The Weekly Split: Day 1: Upper Body Push (Machine Chest Press, Machine Shoulder Press, Pec Deck Fly, Cable Triceps Pushdown) Day 2: Lower Body Power (Leg Press Machine, Seated Leg Curl, Seated Calf Raise, Ab Crunch Machine) Day 3: Upper Body Pull (Lat Pulldown, Seated Cable Row, Reverse Pec Fly, Cable Bicep Curl) Day 4: Lower Body Glute & Core Focus (Glute Drive/Hip Thrusts, Hip Abductor Machine, Vertical Knee Raises, 45° Back Extensions, Standing Ab Twists) Day 5: Upper Body Touch-Up (Standing Cable Incline Press, Underhand Lat Pulldown, Machine Lateral Raise) Day 6: Active Recovery (30–45 minutes of relaxed swimming) Day 7: Deep Rest (No lifting or intense cardio)
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3 u/ThePhantomHorseman 1d ago Your workout sounds brutal. Here is my workout. I run a 5-day machine split with a 2-week alternating periodization so my central nervous system actually has time to recover. Periodization Setup: Week A (Volume & Joint Relief): Lighter weight, 12–15 reps, 60–90 seconds rest. Week B (Strength & Tension): Heavier weight, 6–8 reps, 2–3 minutes rest (8–10 reps for arms/shoulders). The Weekly Split: Day 1: Upper Body Push (Machine Chest Press, Machine Shoulder Press, Pec Deck Fly, Cable Triceps Pushdown) Day 2: Lower Body Power (Leg Press Machine, Seated Leg Curl, Seated Calf Raise, Ab Crunch Machine) Day 3: Upper Body Pull (Lat Pulldown, Seated Cable Row, Reverse Pec Fly, Cable Bicep Curl) Day 4: Lower Body Glute & Core Focus (Glute Drive/Hip Thrusts, Hip Abductor Machine, Vertical Knee Raises, 45° Back Extensions, Standing Ab Twists) Day 5: Upper Body Touch-Up (Standing Cable Incline Press, Underhand Lat Pulldown, Machine Lateral Raise) Day 6: Active Recovery (30–45 minutes of relaxed swimming) Day 7: Deep Rest (No lifting or intense cardio)
Your workout sounds brutal. Here is my workout. I run a 5-day machine split with a 2-week alternating periodization so my central nervous system actually has time to recover. Periodization Setup:
Week A (Volume & Joint Relief): Lighter weight, 12–15 reps, 60–90 seconds rest.
Week B (Strength & Tension): Heavier weight, 6–8 reps, 2–3 minutes rest (8–10 reps for arms/shoulders).
The Weekly Split:
Day 1: Upper Body Push (Machine Chest Press, Machine Shoulder Press, Pec Deck Fly, Cable Triceps Pushdown)
Day 2: Lower Body Power (Leg Press Machine, Seated Leg Curl, Seated Calf Raise, Ab Crunch Machine)
Day 3: Upper Body Pull (Lat Pulldown, Seated Cable Row, Reverse Pec Fly, Cable Bicep Curl)
Day 4: Lower Body Glute & Core Focus (Glute Drive/Hip Thrusts, Hip Abductor Machine, Vertical Knee Raises, 45° Back Extensions, Standing Ab Twists)
Day 5: Upper Body Touch-Up (Standing Cable Incline Press, Underhand Lat Pulldown, Machine Lateral Raise)
Day 6: Active Recovery (30–45 minutes of relaxed swimming)
Day 7: Deep Rest (No lifting or intense cardio)
3 leg days is killing your recovery. I’d swap and try 2 leg days and 3 upper body days.
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