Hi comrades, a few months passed and I improved my workout, while in the past 2 weeks I wasn’t as consistent as I would’ve liked I think I’m still doing good. I have yet to implement squats and the other ones cause I strained my knees too much, one of the reasons I removed the leg press; I heard its because of having flat feet?
leg curl 55kg / leg extension 3x8
leg press 3x8 30kg
lat pulldown 3x8 40kg
shoulderpress 3x8 30kg
chestpress 3x8 25kg / inclinepress 3x8 25kg
dumbell row curl 3x8 10kg
dumbell row triceps exercise (no idea how its named) 3x8 15kg
biceps curl barbell 20kg 3x8 / skull crushers 3x8 10kg
~~middle chest 5x8 12.5kg ~~smith machine
mid row 3x8 35kg
The new gym I’m going at has different machines so I had to remove/replace some of the exercises. The lat pulldown one is especially harder now cause the machine is made for giants; and the shoulder press works at a different angle. It’s cheaper and closer to me here, though
I did overall good progress though, I have way more visible muscle and bulked around 13kg. I’m not following any social media persons, I started working out using Critical’s prolewiki guide. I’m not yet doing squats and deadlifts because I want to go through some checkups first and I have flat feet. I know and apply the rest of the tips you’ve mentioned.
The thing with being a beginner is that pretty much everything you do will work to an extent, but I still maintain my advice if what you want is to maximize your noob gains and keep progressing afterwards.
Okay, thank you for your detailed writeup, much appreciated, I’m making notes from all the comments lol