u/Electronic_Drink_733

TDLR: Down below my idea of a new training schedule. Is this a good schedule? Please explain why it is or isn't and am I hitting every muscle enough for strength and growth?

Hey there new to this sub. I would love to know people's opinion about this.  I used to be quite fit around 7 years ago. Think kickboxing with a little lifting with music in a group class.

Side question I improved IMMENSELY on my legs but I am NOT sore at all. Week 0 I could squat 30 kgs for 10 reps. Week 8 I can squat 100 for 2 reps. I thought soreness was a sign of hypertrophy so I've been told.

Now I am back into the game but never tried a "gym split". So I thought:

Lower, upper, lower, upper

But the upper days were taking so incredibly long that I started to take a look at Push Pull Legs (with legs to start because that's my fav day. Yes I'm a female, how cliché. 

Here is how I thought I'd do it, since I wanna hit PPL (and a focus on core) twice a week without going 6 days a week. I rather go 4 longer sessions. 

This is what I thought out:

GYM ROUTINE

Monday - Legs + Push

Tuesday - Pull + Core

Wednesday - Rest

Thursday - Legs + push

Friday  - Pull + Core

Saturday - rest

Sunday - rest

Legs:

1. Hip thrust

2. Squats

3. RDLs

4. Hip abduction

5. Hip adduction

6. Bulgarian Split Squats

Push:

1. Bench Press

2. Incline Dumbbell press

3. Shoulder press

4. Lateral raises dumbbel

5. Overhead tricep extension

6. Tricep pushdown

Pull:

1. Seated cable row (narrow grip)

2. Lat pulldowns

3. T bar row

4. Delt fly

5. EZ bar bicep curl

6. Hammer curl

Core:

1. Ab wheel

2. Plank

3. Side plank

4. Ab crunch cable

5. Cable ab rotation

6. Hanging leg raise

TDLR: Down below my idea of a new training schedule. Is this a good schedule? Please explain why it is or isn't and am I hitting every muscle enough for strength and growth?

Hey there new to this sub. I would love to know people's opinion about this.  I used to be quite fit around 7 years ago. Think kickboxing with a little lifting with music in a group class.

Side question I improved IMMENSELY on my legs but I am NOT sore at all. Week 0 I could squat 30 kgs for 10 reps. Week 8 I can squat 100 for 2 reps. I thought soreness was a sign of hypertrophy so I've been told.

Now I am back into the game but never tried a "gym split". So I thought:

Lower, upper, lower, upper

But the upper days were taking so incredibly long that I started to take a look at Push Pull Legs (with legs to start because that's my fav day. Yes I'm a female, how cliché. 

Here is how I thought I'd do it, since I wanna hit PPL (and a focus on core) twice a week without going 6 days a week. I rather go 4 longer sessions. 

This is what I thought out:

GYM ROUTINE

Monday - Legs + Push

Tuesday - Pull + Core

Wednesday - Rest

Thursday - Legs + push

Friday  - Pull + Core

Saturday - rest

Sunday - rest

Legs:

1. Hip thrust

2. Squats

3. RDLs

4. Hip abduction

5. Hip adduction

6. Bulgarian Split Squats

Push:

1. Bench Press

2. Incline Dumbbell press

3. Shoulder press

4. Lateral raises dumbbel

5. Overhead tricep extension

6. Tricep pushdown

Pull:

1. Seated cable row (narrow grip)

2. Lat pulldowns

3. T bar row

4. Delt fly

5. EZ bar bicep curl

6. Hammer curl

Core:

1. Ab wheel

2. Plank

3. Side plank

4. Ab crunch cable

5. Cable ab rotation

6. Hanging leg raise

TDLR: F26 - down below my idea of a new training schedule. Is this a good schedule? Please explain why it is or isn't and am I hitting every muscle enough for strength and growth?

Hey there new to this sub. I would love to know people's opinion about this.  I used to be quite fit around 7 years ago. Think kickboxing with a little lifting with music in a group class.

Side question I improved IMMENSELY on my legs but I am NOT sore at all. Week 0 I could squat 30 kgs for 10 reps. Week 8 I can squat 100 for 2 reps. I thought soreness was a sign of hypertrophy so I've been told.

Now I am back into the game but never tried a "gym split". So I thought:

Lower, upper, lower, upper

But the upper days were taking so incredibly long that I started to take a look at Push Pull Legs (with legs to start because that's my fav day. Yes I'm a female, how cliché. 

Here is how I thought I'd do it, since I wanna hit PPL (and a focus on core) twice a week without going 6 days a week. I rather go 4 longer sessions. 

This is what I thought out:

GYM ROUTINE

Monday - Legs + Push

Tuesday - Pull + Core

Wednesday - Rest

Thursday - Legs + push

Friday  - Pull + Core

Saturday - rest

Sunday - rest

Legs:

1. Hip thrust

2. Squats

3. RDLs

4. Hip abduction

5. Hip adduction

6. Bulgarian Split Squats

Push:

1. Bench Press

2. Incline Dumbbell press

3. Shoulder press

4. Lateral raises dumbbel

5. Overhead tricep extension

6. Tricep pushdown

Pull:

1. Seated cable row (narrow grip)

2. Lat pulldowns

3. T bar row

4. Delt fly

5. EZ bar bicep curl

6. Hammer curl

Core:

1. Ab wheel

2. Plank

3. Side plank

4. Ab crunch cable

5. Cable ab rotation

6. Hanging leg raise

Dit is oprechte interesse, want ik heb dit wel eens eerder gevraagd aan moslims die ik ken, maar ik heb er nooit een antwoord op gekregen. Dus hier gewoon open en eerlijk mijn vraag:

Wat ik nooit maar dan ook nooit heb begrepen is een profeet aanbidden die het eigenlijk gewoon met kinderen deed. Hoe wordt daarover gesproken en gedacht binnen moslimgemeenschap? Waarom hebben jullie nog steeds zoveel respect voor een profeet die het deed met minderjarige meisjes? Dat is dan toch gewoon een pedofiel? Oprechte vraag hoe dat werkt.

So I wanted to get into reading again (especially thriller books). Then I saw on social media that two books were about to get a movie adaptation.

​

The Silent Patient by Alex Michaelids & Verity by Colleen Hoover. So I read those.

​

​

Then I saw the hype about the writer who also wrote the Housmaid (I didn't know she was kind of a Voldemort here) and I had to try Never Lie because everyone claimed it was one of her best books. This was the worst of the three imo.

​

Honestly? They were all kind of underwhelming to me, especially Never Lie. I would put Verity on the first place because I thought the plot twist was the best of the three.

​

Now I am kind of discouraged to try more thrillers.

​

What were your best thriller books? And what writers are worth checking out?

Zelf zit ik nu ook in deze situatie, al 5 jaar. Ik voel me gewoon vervreemd van de maatschappij. En vraag me af: komt het ooit nog wel goed? Hoe ging dat bij jullie?

I don't know how to feel

So yeah panic disorder is awful as you'll all know. I was making so much progress, but today I woke up with severe intrusions that just spiraled out of control. I haven't had it like this for months and this bad not even for years.

It felt like all my progress slipped through my hands. I couldn't find any peace, I caved and I took quite a significant (but safe) doze of valium. I am kind of okay now. But it took me the whole day.

I tried everything:

Working out

Distraction by doing chores

Cuddling with my cats

Playing a videogame

Asking my boyfriend for reassurance

Breathing (not that it ever helped much)

This makes me feel INSANELY vulnerable. Like how can I slip up this bad after so much progress. I feel terrible, and I don't know how I can turn this into something positive. What if this keeps on dragging?

Any tips and insights are so welcome. Thank you for reading

So yeah panic disorder is awful as you'll all know. I was making so much progress, but today I woke up with severe intrusions that just spiraled out of control. I haven't had it like this for months and this bad not even for years.

It felt like all my progress slipped through my hands. I couldn't find any peace, I caved and I took quite a significant (but safe) doze of valium. I am kind of okay now. But it took me the whole day.

I tried everything:

Working out

Distraction by doing chores

Cuddling with my cats

Playing a videogame

Asking my boyfriend for reassurance

Breathing (not that it ever helped much)

This makes me feel INSANELY vulnerable. Like how can I slip up this bad after so much progress. I feel terrible, and I don't know how I can turn this into something positive. What if this keeps on dragging?

Any tips and insights are so welcome. Thank you for reading

Zelf twijfel ik tussen 4 en 5 pitten, is het de investering waard?

Edit: ik ga voor een inductie kookplaat