u/Unlucky_Deal9737

I was wondering if it would benefit me to use a pad or something similar on the leg extension to offer a greater stretch on the quads, or if I should stick to a normal rom

What pre-workout would you recommend for the gym. I’ve looked online but I am not super sure which one would be best. I’m currently using c4 Thanks in advance

I ship out to boot camp in October and I was wondering the best things to do to prep for the ist.

Currently I am at
0-1 pull ups but I’m doing band assisted and negatives
37 push ups in 2 min
3:45 plank
11:30 mile and 1/2

I’ve been using the notes app on my phone to have a list of workouts, and I bring a pocket notebook to log my reps and weights. I’m curious if this is ideal for tracking or if there is a better way. Thanks in advance

I know soreness isn’t the best gauge of a productive workout, but I don’t feel like I get super sore after a workout. I’ll feel it a little but it won’t be a whole lot. I feel like I push to failure on my last set and for most of my exercises.

\*\*Day 1 — Upper\*\*

Seated Row — 4×8 120lb
Lat Pulldown — 4×8 120lb
Rope Overhead Triceps Press — 3×8 25lb
Chest fly 3x6 130lb(intense)
(Ss)Incline Dumbbell Press — 3×8 35lb
(Ss)Hammer curl 3x10 22.5
Preacher Curl — 4×8 65lb
Reverse EZ Curl — 3×8-12 40lb
Lateral Raise — 3×10-15 15lb

\*\*Day 2 — Lower\*\*

\*\*Hack squat\*\* — 3x5 35s ,

Leg Press machine — 3x8 380lb-full rom
\*\*Calf\*\* Raises — 4× failure 240lb
Leg extensions 4x6-8 200lb
Lying leg curl 4x8 125lb
Hip abduction 3x10 195lb
Hip adduction 3x10 130
Leg raise 3
Oblique raises
3x6 sit ups w/10lb 6-3-1 w/10
3x8 spinal erectors w/25
⸻
\*\*Day 3 push\*\*

Flat Dumbbell Press — 3×6-8 45lb
Incline smith 3x8 35lbs 30 degrees or lower
Shoulder press 4x8 70lb, palms neutral
Pec Deck — 3x8-10 130lb
Cable lat Raises — 4x8 10lb
Overhead Rope Tricep Extension — 3x8-10 25lb
Rope Pushdowns — 3x8 30lb, drop set last set
Lean back cable push down 3x8 10lb
Assisted Dips Machine 35
Push ups, finisher
⸻
\*\*Day 4 — Pull\*\*
Assisted pull ups-green band
Chest-Supported Row Machine — 4×8 125lb engage core
Lat Pulldown — 4×8 125lb
One arm Rear Delt cable Fly — 4×8 15lb
Dumbbell Shrugs — 4×12–15 45lb
One arm cable curl— 4x6-8 20 lb
Preacher curl 65lb 4x 8 (nice and slow)
Hammer curl 4x8 22.5
Forearms 20lb curl and reverse. 3x fail

\*\*Day 5-Legs(fri)\*\*
Hack squat 3x6 45lb
Leg press 380lb 3xfailure
Leg extensions 4x6-8 200lb
Lying leg curl 4x8 130lb
\*\*Calf\*\* Raises — 3× failure 240 lb
Bulgarian 3x8 45lb
Leg raise 3
Oblique raises
3x6 sit ups w/10lb 6-3-1 w/10
3x8 spine w/25

I go to plant fitness so I don’t have a barbell

\*\*Day 1 — Upper\*\*

Seated Row — 4×8 120lb
Lat Pulldown — 4×8 120lb
Rope Overhead Triceps Press — 3×8 25lb
Chest fly 3x6 130lb(intense)
(Ss)Incline Dumbbell Press — 3×8 35lb
(Ss)Hammer curl 3x10 22.5
Preacher Curl — 4×8 65lb
Reverse EZ Curl — 3×8-12 40lb
Lateral Raise — 3×10-15 15lb

\*\*Day 2 — Lower\*\*

\*\*Hack squat\*\* — 3x5 35s ,

Leg Press machine — 3x8 380lb-full rom
\*\*Calf\*\* Raises — 4× failure 240lb
Leg extensions 4x6-8 200lb
Lying leg curl 4x8 125lb
Hip abduction 3x10 195lb
Hip adduction 3x10 130
Leg raise 3
Oblique raises
3x6 sit ups w/10lb 6-3-1 w/10
3x8 spinal erectors w/25
⸻
\*\*Day 3 push\*\*

Flat Dumbbell Press — 3×6-8 45lb
Incline smith 3x8 35lbs 30 degrees or lower
Shoulder press 4x8 70lb, palms neutral
Pec Deck — 3x8-10 130lb
Cable lat Raises — 4x8 10lb
Overhead Rope Tricep Extension — 3x8-10 25lb
Rope Pushdowns — 3x8 30lb, drop set last set
Lean back cable push down 3x8 10lb
Assisted Dips Machine 35
Push ups, finisher
⸻
\*\*Day 4 — Pull\*\*
Assisted pull ups-green band
Chest-Supported Row Machine — 4×8 125lb engage core
Lat Pulldown — 4×8 125lb
One arm Rear Delt cable Fly — 4×8 15lb
Dumbbell Shrugs — 4×12–15 45lb
One arm cable curl— 4x6-8 20 lb
Preacher curl 65lb 4x 8 (nice and slow)
Hammer curl 4x8 22.5
Forearms 20lb curl and reverse. 3x fail

\*\*Day 5-Legs(fri)\*\*
Hack squat 3x6 45lb
Leg press 380lb 3xfailure
Leg extensions 4x6-8 200lb
Lying leg curl 4x8 130lb
\*\*Calf\*\* Raises — 3× failure 240 lb
Bulgarian 3x8 45lb
Leg raise 3
Oblique raises
3x6 sit ups w/10lb 6-3-1 w/10
3x8 spine w/25

I’m not sure if I’m allowed to post my split but I want advice from someone to see if it’s too much. I’ve been working out for ab a month now

**Day 1 — Upper**

Seated Row — 4×8 120lb
Lat Pulldown — 4×8 120lb
Rope Overhead Triceps Press — 3×8 25lb
Chest fly 3x6 130lb(intense)
(Ss)Incline Dumbbell Press — 3×8 35lb
(Ss)Hammer curl 3x10 22.5
Preacher Curl — 4×8 65lb
Reverse EZ Curl — 3×8-12 40lb
Lateral Raise — 3×10-15 15lb

**Day 2 — Lower**

**Hack squat** — 3x5 35s ,

Leg Press machine — 3x8 380lb-full rom
**Calf** Raises — 4× failure 240lb
Leg extensions 4x6-8 200lb
Lying leg curl 4x8 125lb
Hip abduction 3x10 195lb
Hip adduction 3x10 130
Leg raise 3
Oblique raises
3x6 sit ups w/10lb 6-3-1 w/10
3x8 spinal erectors w/25
⸻
**Day 3 push**

Flat Dumbbell Press — 3×6-8 45lb
Incline smith 3x8 35lbs 30 degrees or lower
Shoulder press 4x8 70lb, palms neutral
Pec Deck — 3x8-10 130lb
Cable lat Raises — 4x8 10lb
Overhead Rope Tricep Extension — 3x8-10 25lb
Rope Pushdowns — 3x8 30lb, drop set last set
Lean back cable push down 3x8 10lb
Assisted Dips Machine 35
Push ups, finisher
⸻
**Day 4 — Pull**
Assisted pull ups-green band
Chest-Supported Row Machine — 4×8 125lb engage core
Lat Pulldown — 4×8 125lb
One arm Rear Delt cable Fly — 4×8 15lb
Dumbbell Shrugs — 4×12–15 45lb
One arm cable curl— 4x6-8 20 lb
Preacher curl 65lb 4x 8 (nice and slow)
Hammer curl 4x8 22.5
Forearms 20lb curl and reverse. 3x fail

**Day 5-Legs(fri)**
Hack squat 3x6 45lb
Leg press 380lb 3xfailure
Leg extensions 4x6-8 200lb
Lying leg curl 4x8 130lb
**Calf** Raises — 3× failure 240 lb
Bulgarian 3x8 45lb
Leg raise 3
Oblique raises
3x6 sit ups w/10lb 6-3-1 w/10
3x8 spine w/25

I’m not sure if I’m allowed to post my split but I want advice from someone to see if it’s too much. I’ve been working out for ab a month now

**Day 1 — Upper**

Seated Row — 4×8 120lb
Lat Pulldown — 4×8 120lb
Rope Overhead Triceps Press — 3×8 25lb
Chest fly 3x6 130lb(intense)
(Ss)Incline Dumbbell Press — 3×8 35lb
(Ss)Hammer curl 3x10 22.5
Preacher Curl — 4×8 65lb
Reverse EZ Curl — 3×8-12 40lb
Lateral Raise — 3×10-15 15lb

**Day 2 — Lower**

**Hack squat** — 3x5 35s ,

Leg Press machine — 3x8 380lb-full rom
**Calf** Raises — 4× failure 240lb
Leg extensions 4x6-8 200lb
Lying leg curl 4x8 125lb
Hip abduction 3x10 195lb
Hip adduction 3x10 130
Leg raise 3
Oblique raises
3x6 sit ups w/10lb 6-3-1 w/10
3x8 spinal erectors w/25
⸻
**Day 3 push**

Flat Dumbbell Press — 3×6-8 45lb
Incline smith 3x8 35lbs 30 degrees or lower
Shoulder press 4x8 70lb, palms neutral
Pec Deck — 3x8-10 130lb
Cable lat Raises — 4x8 10lb
Overhead Rope Tricep Extension — 3x8-10 25lb
Rope Pushdowns — 3x8 30lb, drop set last set
Lean back cable push down 3x8 10lb
Assisted Dips Machine 35
Push ups, finisher
⸻
**Day 4 — Pull**
Assisted pull ups-green band
Chest-Supported Row Machine — 4×8 125lb engage core
Lat Pulldown — 4×8 125lb
One arm Rear Delt cable Fly — 4×8 15lb
Dumbbell Shrugs — 4×12–15 45lb
One arm cable curl— 4x6-8 20 lb
Preacher curl 65lb 4x 8 (nice and slow)
Hammer curl 4x8 22.5
Forearms 20lb curl and reverse. 3x fail

**Day 5-Legs(fri)**
Hack squat 3x6 45lb
Leg press 380lb 3xfailure
Leg extensions 4x6-8 200lb
Lying leg curl 4x8 130lb
**Calf** Raises — 3× failure 240 lb
Bulgarian 3x8 45lb
Leg raise 3
Oblique raises
3x6 sit ups w/10lb 6-3-1 w/10
3x8 spine w/25