Approved Log My gearless training Log

[RoySimpson]

i have been posting form checks but i was requested by a couple of mods that i should post a training log instead.

i was asked to provide the following information:



215 lbs
5' 9"
34 years
training since dec 31, 2024; prior weight training around 2015 or so, 16 months
never used exogenous testosterone but interested
diet is probably poor-middling. i eat animal protein but from "junk" sources like fast food fried chicken. i also drink a lot of alcohol, more than most medicinal sources would say is extreme
i intend to cut soon with keto diet. i have had major success with it twice before.
i take creatine and whey, no other fitness products.
i sleep 8.5 hours per night

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latest form check:

**B**
02/26/2025

02/26/2025

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215 lbs
110 min

RDLs feel like im not hitting anything important. not tired. grip failing. would prefer to do regular deadlifts cuz i know how to do those.
need to add weight to pushups or sub out for something harder.
face pulls feel a little easy, bumped the weight up twice and wondering if im incorporating my core in a way i shouldnt.

**MY PROGRAM**:

A: Squat, Row, Press, Fly, Lat Raise
https://www.youtube.com/playlist?list=PLxjrJxYCXxgQulA2HfoOuqbpqR8Fwu3lB

**B:** RDL, Pushup, R Lunge, Kickback, Face Pull
https://www.youtube.com/playlist?list=PLxjrJxYCXxgT-9lYSnhxfL3UBXFF4GtXy

C: i Press, S Squat, Tri Ext, B Press, Front Raise
https://www.youtube.com/playlist?list=PLxjrJxYCXxgRtf4K9IzZhlF0GwGm7ZZsg

everything dumbbell, 10 reps, 3-4 sets.

@YoreyC keep this log coming bro! Solid work!

 

[YoreyC]

got a pull-up bar. where and what kind of pullups should i fit into my routine?
someone else said i should also do curls. where should those fit in?

 

[the_alcatraz]

got a pull-up bar. where and what kind of pullups should i fit into my routine?
someone else said i should also do curls. where should those fit in?

what kind of bar do you have? @YoreyC can you throw up a pic please

 

[YoreyC]

what kind of bar do you have? @YoreyC can you throw up a pic please

 

[Tiger Salman Khan]

**C**

02/28/2025

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02/28/2025
216 lbs
109 min

i Bench
3 sets, 57.5 peak
set completion clock timing: 9/16/25

S Squat
2 sets, 57.5 peak
set completion timing: 33/42
grip and arm strength are bottlenecking me. probably need to practice grip strength for this and similar lifts

*SS:*

*Tri Ext*
3 sets, 15 peak
technique and form change from double to single arm. 15 lbs is too much

*B Press*
3 sets, 45 peak

*Front Raise*
3 sets, 20 peak

set completion timing: 62/82/104

**MY PROGRAM**:

everything dumbbell, 10 reps, 3-4 sets. *Superset.* weight values are "per hand." 3 days/week

A: Squat, Row, Press, *Fly, Lat Raise*
https://www.youtube.com/playlist?list=PLxjrJxYCXxgQulA2HfoOuqbpqR8Fwu3lB

B: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*
https://www.youtube.com/playlist?list=PLxjrJxYCXxgRipZckGqIvNEG99msw5aAJ

**C**: i Press, S Squat, *Tri Ext, B Press, Front Raise*
https://www.youtube.com/playlist?list=PLxjrJxYCXxgRtf4K9IzZhlF0GwGm7ZZsg

@YoreyC Nice updates bro.........

 

[the_alcatraz]

@YoreyC go wide grip pull ups to start off and narrow and hanging leg raises.

Whats your nutrition like?

 

[YoreyC]

@YoreyC go wide grip pull ups to start off and narrow and hanging leg raises.

Whats your nutrition like?

chatgpt says:

Here’s how you can fit wide-grip pull-ups, narrow leg raises, and hanging leg raises into your routine while keeping balance and intensity in mind:

Additions to Your Routine:​

• Wide-Grip Pull-Ups → Add to Workout A as a primary movement, either before or alternating with Rows.
  • Superset? No, do it as a main movement.
• Narrow Leg Raises (Lying/Seated) → Add to Workout B as a finisher after Face Pulls.
  • Superset? Yes, superset with Face Pulls for efficiency.
• Hanging Leg Raises → Add to Workout C, either before or after i Press.
  • Superset? No, keep it separate for better core activation.

Updated Routine with New Movements:​

• A: Squat, Pull-Up, Row, Press, Fly, Lat Raise
• B: RDL, Pushup, R Lunge, Kickback, Face Pull + Narrow Leg Raises
• C: i Press, S Squat, Hanging Leg Raises, Tri Ext, B Press, Front Raise

This keeps the structure intact while adding pull-ups for upper-body pulling strength and leg raises for core development. Let me know if you want to tweak anything!
---
sounds good?

nutrition, well i dont track it really. i aim to get about .75 protein.

 

[the_alcatraz]

chatgpt says:

Here’s how you can fit wide-grip pull-ups, narrow leg raises, and hanging leg raises into your routine while keeping balance and intensity in mind:

Additions to Your Routine:​

• Wide-Grip Pull-Ups → Add to Workout Aas a primary movement, either before or alternating with Rows.
  • Superset? No, do it as a main movement.
• Narrow Leg Raises (Lying/Seated) → Add to Workout Bas a finisher after Face Pulls.
  • Superset? Yes, superset with Face Pulls for efficiency.
• Hanging Leg Raises → Add to Workout C, either before or after i Press.
  • Superset? No, keep it separate for better core activation.

Updated Routine with New Movements:​

• A: Squat, Pull-Up, Row, Press, Fly, Lat Raise
• B: RDL, Pushup, R Lunge, Kickback, Face Pull + Narrow Leg Raises
• C: i Press, S Squat, Hanging Leg Raises, Tri Ext, B Press, Front Raise

This keeps the structure intact while adding pull-ups for upper-body pulling strength and leg raises for core development. Let me know if you want to tweak anything!
---
sounds good?

nutrition, well i dont track it really. i aim to get about .75 protein.

chatgpt is an Ai it never did any training bvro
not its NOT good
you really need to get proper motion by supersetting

and nutrition you should start tracking asap as you training @YoreyC

 

[YoreyC]

chatgpt is an Ai it never did any training bvro
not its NOT good
you really need to get proper motion by supersetting

and nutrition you should start tracking asap as you training @YoreyC

well what would you change about the routine?

 

[the_alcatraz]

well what would you change about the routine?

i would start more cardio bro