u/WheyOfTheShinobi

Not every day can be a PR day

Also, for the people who have asked, this is my current lower body split (plus walking lunges that I don’t have space to log). I do this Monday, Wednesday, and Friday alongside a warmup of 7:30 on the stairs and 5 minutes of dynamic stretching and 10-15 minutes of static stretching/mobility after. Each lift gets one low weight warmup set of 0-10 (whatever makes me feel primed for the working set).

I shoot for 10 reps per set, prioritizing form over a fixed rep range (ex: if I’m going for 10 and the 8th rep starts to compromise on form, I’ll stop there instead of powering through the last 2 reps). The thought process is that I start with a weight equal to or heavier than what the highest weight I ended on the day prior was. Every set is maximal effort, the last reps should be a fight. Minimum of 3 minutes rest for the compound movements (the first 4 lifts on the list that I also refer to as my core 4) and 90 seconds for isolation movements (I set a timer, I recommend you do too).

The split squats are logged by the weight of the kettlebell in each hand.

I’ve been lifting for a very long time so my limit is high and my recovery and rest is pretty dialed in, so for a lot of people (especially beginners) this will likely be too much. I recommend splitting the workout into the core 4 on Mondays and Fridays, and the isolation exercises for Wednesday.

Tuesdays and Thursdays are my conditioning days. I do shoulders on these days. It’s just a ton of lateral lift variations to keep my shoulder strength and mobility maintained. I don’t normally do any strength training for my upper body unless I’m doing it for funsies. I’m on a bench press sidequest rn and hit a PR of 180 today 💪🏼😤

I also to abs and about an hour of yoga on Tuesdays and Thursdays.

Anyways that’s my current split 💛

No video today, it’s been a busy couple days. Next week I’m gonna do a lot of filming, let me know what you want to see: More leg/booty workouts?? Hip mobility?? Bigger arms/shoulders?? General stretching/mobility?? Pre lift warm up routines?? Meal prep solutions?? Gym fashion/navigating commercial gyms as a trans woman??

See ya around 💛🩷

I don’t really know what I’m doing, this is just what I do every Monday, Wednesday, and Friday