vault backup: 2023-08-31 06:42:04

Gym.md

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 ## Overview
-So I've been following a high-frequency full body efficient routine, meaning I go 5-7times a week to the gym and train not to squeeze all the gains for 2h hours but instead 90% of the gains in 45 minutes.
-This means that training must be picked up slowly to prevent overtraining in the beginning yet intense to squeeze.
+So I've been following a high-frequency full body minimalist routine, meaning I go 5-7times a week to the gym and train to get 90% of the gains in 45 minutes instead of 100% in 2 hours.
+This means that training must be picked up slowly to prevent overtraining in the beginning yet intense to squeeze compensate for the lower volume.
 ### Current routine 
+![[High frequency Full body Minimalist Workout#Routine]]
+
+## Other routines
+Previous routine was the [[High frequency Full body Max out Plan]].

High frequency Full body Max out Plan.md

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+This is a workout plan to get a huge weekly volume to max out muscle mass and strength. It distributes volume in three workouts where every muscle group is at least partially hit every day and gets to failure 2-4 times a week. Each workout takes about 1h15.
+
+## Routine
+### Day 1
+- Set 1 - Super Set - 5 Sets
+	- Weighted pullups
+		- 10kg 
+		- 3-6 reps
+		- 1m rest
+	- Ring Dips
+		- 3-6 reps
+		- 2m rest
+- Set 2 - Straight Set - 3 Sets
+	- T-Bar rows
+		- 45kg
+		- 8-12 reps
+		- 3m rest
+- Set 3 - Straight Set - 3 Sets
+	- Incline machine chest press
+		- 50kg
+		- 8-12 reps
+		- 3m rest
+- Set 4 - Straight Set - 5 Sets
+	- Barbell back squat
+		- 50kg
+		- 3-6 reps
+		- 3m rest
+- Set 5 - Super Set - 3 Sets
+	- Machine hip abduction
+		- 64kg
+		- 12-20 reps
+		- 1m rest
+	- Machin hip adduction
+		- 64kg 
+		- 12-20 reps
+		- 1m rest
+
+### Day 2
+- Set 1 - Super set - 3 Sets
+	- Lat pulldown
+		- 70kg
+		- 8-12 reps
+		- 1m rest
+	- Chest press machine
+		- 75kg 
+		- 8-12 reps
+		- 2m rest
+- Set 2 - 3 Sets
+	- Seated cable rows
+		- 35kg
+		- 8-12 reps
+		- 3m rest
+- Set 3 - 3 Sets
+	- Seated shoulder press
+		- 30kg
+		- 8-12 reps
+		- 3m rest
+- Set 4 - 5 Sets
+	- Romanian deadlift
+		- 60kg
+		- 3-6 reps
+		- 3m rest
+- Set 5 - Super set - 3 Sets
+	- Lying leg curl
+		- 36kg
+		- 8-12 reps
+		- 1m rest
+	- Leg extension
+		- 50kg
+		- 8-12 reps
+		- 1m rest
+
+### Day 3
+- Set 1 - 5 Sets
+	- Barbell bench press
+		- 60kg
+		- 3-6 reps
+		- 3m rest
+- Set 2 - Super set - 2 Sets
+	- Triceps pushdown
+		- 41kg
+		- 8-12 reps
+		- 1m rest
+	- EZ Bar bicep curl
+		- 17.5kg
+		- 8-12 reps
+		- 1m rest
+- Set 3 - Super set - 3 Sets
+	- Face pull
+		- 22kg
+		- 8-12 reps
+		- 1m rest
+	- Lateral raises
+		- 8kg
+		- 8-12 reps
+		- 1m rest
+- Set 4 - Super set - 3 Sets
+	- Back extensions
+		- 28kg
+		- 8-12 reps
+	- Torso rotations
+		- 31 kg
+		- 8-12 reps
+	- Standing calf raises
+		- 12 reps
+- Set 5 - Super set - 3 Sets
+	- Glute bridge
+		- 60kg
+		- 8-12 reps
+		- 1m rest
+	- Hanging leg raises
+		- 8-12 reps
+		- 1m rest

High frequency Full body Minimalist Workout.md

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+## Overview
+This workout aims to squeeze 80% of the strength and hypertrophy gains in half the time of a regular workout. The rest of the time can be spent on a cardio machine.
+This workout is meant to be high frequency (i.e. once a day, 4-6 days a week).
+
+## Routine
+
+### Day 1
+- Set 1 - Super set - 2 sets
+	- Weighted pullups - Drop set
+		- 10kg
+		- 3-6 reps
+		- 1m rest
+	- Ring dips - Drop set
+		- 10kg
+		- 3-6 reps
+		- 2m rest
+- Set 2 - 2 Sets
+	- Barbell squat
+		- 40kg
+		- 3-6 reps
+		- 3m rest
+- Set 3 - 2 Sets
+	- Military press
+		- 20kg
+		- 8-12 reps
+		- 3m rest
+
+### Day 2
+- Set 1 - Super set - 2 Sets
+	- Overhead triceps extension - Drop set
+		- 41kg
+		- 8-12 reps
+		- 1m rest
+	- EZ Bar bicep curl - Myo set
+		- 17.5kg
+		- 8-12 reps
+		- 1m rest
+- Set 2 - Super set - 2 Sets
+	- Lying leg curls - Drop set
+		- 36kg
+		- 8-12 reps
+		- 1m rest
+	- Leg extensions - Drop set
+		- 50kg
+		- 8-12 reps
+		- 1m rest
+
+### Day 3
+* Set 1 - Super set - 2 Sets
+	* Bench press
+		* 60kg
+		* 3-6 reps
+		* 1m rest
+	* T-bar rows - Myo set
+		* 45kg
+		* 8-12 reps
+		* 2m rest
+* Set 2 - Super set - 2 Sets
+	* Romanian Deadlift
+		* 60kg
+		* 8-12 reps
+		* 1m rest
+	- Lateral raises - Drop set
+		- 8kg
+		- 8-12 reps
+		- 2m rest
+
+### Day 4
+- Set 1 - Super set - 2 Sets
+	* Face pulls - drop set
+		* 22kg
+		* 8-12 reps
+		* 1m rest
+	- Lat pushdown - Drop set
+		- 22kg
+		- 8-12 reps
+		- 2m rest
+- Set 2 - Super set - 2 Sets
+	- Hip thrust - Myo set
+		- 60 kg
+		- 8-12 reps
+		- 1m rest
+	- Hanging leg raises
+		- 8-12 reps
+		- 1m rest