I train primarily for powerlifting, secondarily for hypertrophy. At a high level, that means my workouts are organized such that each day focuses on one of the three main powerlifts (squat, bench, deadlift), plus accessory exercises to address weak points.

You might enjoy something similar if

• You like seeing numbers go up or big numbers in general
• Don’t like being sore after workouts
• Enjoy simple workouts

Join us at !https://lemmy.world/c/fitness if you have further questions

Do you know any exercises that are rare? Or ones that seem special to your locality?

That’s kind of an odd question. I’m not sure what kind of answer you’re looking for. People choose exercises based on goal, the available equipment, and ability to perform the exercise. So I’ve never seen anyone do a belt squat in person because I’ve never been to a gym with belt squat equipment. I don’t see many people do front levers because few are able to do them.

How do you meet your protein or calorie goals? How do you track it? Especially food that is local to your place.

If you have a particular problem with meeting your macronutrient goals, then that might be a more concrete question to pose. I feel like this is a bit too individual to give you anything useful. Tracking, I do with Macrofactor. It’s a paid app.

My routines are a bit more casual and inconsistent than what others have posted. Lately I have been doing intervals on a stationary bike for 30 minutes three times per week. If the weather is nice, I’ll go for a walk 30-90 minutes depending on location and weather on days that I don’t do the stationary bike.

I eat fairly healthy and almost always at home. I make an effort to get two servings of raw fruit and veg each day, in addition to anything that I put into my meal prep for that week. I don’t eat much meat though, so I struggle a bit with protein intake.

In the past I’ve used MyFitnessPal to track my meals and check protein and calorie intake in particular. It’s a decent app and gave me what I needed.

Yoga 4x a week (vinyasa)

Weightlifting, theoretically once a week but it’s been so busy more like once a month lately.

Ride EBike to work, walk daily too.

Food, I don’t track calories (history of disordered eating) but do try to eat pretty healthy and do have a garden. I’m in Florida and right now growing lettuces, spinach, mustard greens, butternut squash, jalapenos, fennel, broccoli, cauliflower. In the summer okra is the star here, love it, and also grew some watermelons, Stokes Purple sweet potatoes, and heat tolerant lettuce, mint and basil.

Not a direct answer, but I highly recommend reading Outlive, by Peter Attia. It’s completely changed the way I think about these things. And it’s actually grounded in science.

Judo 3x/wk. Usually 1.5hrs of hard randori.

Weights or hard cardio 3x/wk:

• cardio: 90min zone 3-4 assault bike
• 5x5 DB rows pyramid
• 5x10 front/back squats
• 10x10 single arm pull downs
• 5x10 landmine obliques (don’t know the name)
• 5x5 kettlebells overhead press
• 5x10 single or double RDLs
• 5x5 feet off the ground bench press

3 egg whites/1 with yolk + 250g chopped spinach omelette for breakfast.

Big bowl of salad with an apple, orange and almonds/walnuts and 150g of chicken. Basalmic vinegar over it.

My goal is slowly go from 94kg to 89kg over the next year and keep getting stronger.