💪 Gym

Current Workout Program

My current goals are:

  1. lean down
  2. condition my back after injury
  3. sit with a straight back in crossed legged position
  4. hypertrophy
  5. strength

Workout History

Maybe I could make this all my history?

Questions

Equipment

Patterns

Exercises

Back Squat

Barbell,

Squat

Barbell Good Morning

Barbell

Bench

Barbell

Bent Knee Romanian Deadlift

Barbell

Cable Row

Cable

Cable Tricep Pushdown

Cable

Close Grip Incline Bench Press

Barbell,

Bench

Dumbbell Overhead Press

Dumbbell,

Vertical Push

The Effect of Time on Static Stretch on the Flexibility of the Hamstring Muscles

Papers,

Sources

How to Stretch

Hold for 30s, static, total ~5min per week (per muscle group)

✒️ Posts

Incline Dumbbell Bench

Dumbbell

Leg Extension

Machine

Leg Press - Glute Focused

Leg Press,

Machine

Leg Press Quad Focused

Leg Press,

Machine

Machine Chest Press

Machine

Machine Row

Machine

Only stretch a muscle for 5min per week

This is where the gains drop off

Claims

Only stretch a muscle 2-5 times per week

No more (statistical) gains after 5 times

Claims

Only hold a stretch for 30s

Less is worse, more is not better

Claims

Push

5 Types

Seated Hip Abduction

Machine

Stretch any style you want but static works best

It all works, static works best

Claims

Tricep Deficit Pushup

Bodyweight,

Pushup

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