Workout

There is no right or wrong. This is what is working for me right now, I might change it later.

Here is my regimen. I optimise for a few things (I don’t know a lot but these seem important to me):

1. There is no goal for my workouts. I don’t think of them having an end goal. I want to keep working out all my life. It is an infinite game to me. There are some intermediate goals I have (a handstand pushup seems pretty cool and a +75% pistol squat too but those are more like checkpoints).
2. Gotta keep doing progressive overload which comes in the form of more weight, more reps, or better tempo (slow eccentric and hold at the deepest stretch).
3. Optimise for load under tension.
4. I do myoreps (only for smaller moments) and lengthened partials. Nothing that will tax out the CNS.
5. I want to get as much as I can out of the shortest duration of the workout.
6. Stimulus to fatigue ratio has to be optimised. I want to workout, but I don’t want it to interfere with the rest of my life.
7. I don’t wanna get huge. I wanna stay lean. I want to play a lot of sports so I want to keep my mobility up. I do wanna get a little bigger in my upper body tho, shirts and polos fit better that way.
8. I want to focus on technique, mobility and injury prevention. So, if I can use lesser weight and a slower tempo to really give myself a similar stimulus I will do that.
9. Warmups are nothing special. Just get my body warm and then do a few light sets of the muscle group I am going to target and that is mostly enough.
10. Nutrition is the key. Having enough protein, taking creatine for recovery and also, getting enough carbs and fats to have the energy for the workouts.
11. The training frequency of different muscles is different. My forearms and side delts recover quick so I train them more often. Forearms for the aesthetics and also frisbee and calisthenics, and delts are mostly for aesthetics, so I focus more on the volume for those for hypertrophy.
12. I might get into supersets later. But for now this program is working for me. The thing is, a lot of the movements I do are compound movements so I don’t wanna overtax my systems.
13. I don’t like a crowded gym. So, I go when there are very few people.
14. I don’t cool down a lot after my workouts because I believe that actually reduces the muscle growth.
15. If I have the time I also do some zone 2 training after my workouts.
16. Tracking: I use the Hevy app to log workouts. Not with super high precision (some exercises aren’t on it), but it keeps me honest with progressive overload.
17. Progression model: I use an 8→10 rep progression. I stay at a weight until I can hit 10 clean reps; then I increase the load and work back up from ~8. For assisted moves, I do the reverse (reduce assistance once I reach 10, then build up from 8). I try to progress every session in either reps or load.
18. Elbow note: I tweaked my left elbow doing lateral raises wrong earlier. They feel awkward, so I’m dropping the weight and taking higher reps with stricter form.

Current Program — 3x Full Body (A / B / C)

I recently shifted to three full-body sessions per week. It fits better with heavy frisbee training and lets me manage fatigue intelligently.

If frisbee practice ramps up (4–5 days/week), I reduce most movements to 2 working sets instead of 3. The goal is stimulus, not destruction.

I also try to order exercises carefully to manage fatigue — heavy compound first, skill/strength second, accessories later. Even though it's full body, recovery is spaced intentionally.

I have been enjoying hyperextended backextensions a lot lately. A lot of strength comes from a strong lower back. Been doing these every session instead of abs.

Full Body A

• Incline Dumbbell Press (3x6–8) — Trying to go heavy here.
• Heavy Squat (3x6–8)
• Neutral-Grip Pull-Ups — To failure; goal = 24 total reps across 3 sets (ideally, sometimes I need more).
• Weighted Dips (3x5–8) — Currently at +15kg. Finally earned this.
• Cable Rows (3x6–8)
• Hanging Leg Raises (8–12 reps) — Done occasionally.
• Bicep/Tricep Superset (2 sets of 10)
  • Single-arm preacher curl or incline behind-the-back curl
  • Single-arm overhead tricep extension
• Lateral Raises(2 sets of 10-15)
• Forearms

Full Body B

• Dumbbell Overhead Press (75° bench) (3 sets of 8-10)
• Pull-Ups (Weighted Eccentrics Only - 3 sets of 5) — Strength focus.
• Weighted Dips (3x5–8)
• Cable Rows (3x6–8)
• Weighted Walking Lunges (3x5 each leg)
• V-Ups (3 sets of 10-15)
• Rear Delt Fly (supersetted with triceps)
• Lateral Raises(2 sets of 10-15)
• Forearms

Full Body C

• Incline Dumbbell Press (lower weight higher reps, 8-10 reps)
• Romanian Deadlifts — Still learning this properly.
• Pull-Ups (Neutral or Overhand) — 24 total reps target.
• Dumbbell Overhead Press (3 sets of 8-10)
• Machine Rows (Heavy - 3 sets of 6-8)
• V-Ups (3 sets of 10-15)
• Bicep/Tricep Superset (2 sets of 10)
  • Single-arm preacher curl or incline behind-the-back curl
  • Single-arm overhead tricep extension
• Lateral Raises(2 sets of 10-15)
• Forearms

The arm superset + lateral raises + forearms are intentional volume additions. Yes, it’s partly vanity. I want slightly bigger arms. Shirts fit better that way.

Leg volume is moderate right now because frisbee already includes sprinting, cutting, and jumping multiple days per week. I’m not trying to bury my CNS before practice.

I’ve gained ~8kg over the last 5–6 months. Very happy with that. Trying to train heavy and intelligently while nutrition is… imperfect (campus food reality).

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