Current Routine

Not that anyone gives enough of a fuck to ask, in fact, why ask a fat dadbod-sporting fuck what he does in the gym? Doesn't help your goals one bit? Well, I'm a loudmouth and I love to hear myself talk, so suffer it.

Day 1 - Leggies

Back squat work up to heavy singles finish with an AMRAP set
Seated leg curl 10x6 - 10 second hold at peak contraction
Seated leg extension 10x6 - 10 second hold at peak contraction
Calf raises 5x10
Planks

Day 2 - Shoulders

Standing press work up to heavy singles, finish with AMRAP
Machine press 10x5
Lateral raise 6x10
Bicep curl 6x10
Triceps pulldown / skullcrusher 6x10 pick one
Abs

Day 3 - Chest and Back - Bring straps

Bench press work up to singles then AMRAP
Bent-over row work up to singles
Dumbbell row
Lat pulldown 6x10
Seated row 6x10
Dips 5x6
Abs

Day 4 - All the Other Shit

Fuckaround
Bring straps

Squats
Shrugs
Leg extension 10x6 hold at peak extension for 10 seconds
Pull-ups
Leg abductors 6x10 as heavy as possible FOR DAT ASS
Abs

All workouts start at 5am and go as long as needed. End with at least 10 minutes in the sauna. Headphones in, METAL FUCKING LOUD AND ANGRY (this is key). Abs usually = planks or roman chair leg raises. Hanging leg raises are really fucking difficult with my current post-op grip problems.

Goal is strength and size. I’m small and weak.