Moronic Monday - Your weekly stupid questions thread
By - cdingo
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If a personal trainer push me too hard to the point that I can't walk after finishing a set , Should I fire him? he doesn't seem to care about the pain either he just look at me crawling to sit on the bench. I have nowhere to RANT.
You're lucky, sounds like the kind of trainer I would die to have
Maybe it's worth it for your legs. Kinda miss walking tho.
Real Alpha Males roll up to the gym in a wheelchair
Has anyone ever done a fitness dance course at home? I've been meaning to but I don't know how to do it and I've no money to do it so I've been thinking of watching videos on YouTube. But how do I do it? Random classes? Can I repeat classes?
I've been working out for about two months now, by using the 5/3/1 Wendler 3 day variant. My highest lifts are the following (in kg):
Bench: 47.50 X3
OHP: 35 x5
Squat: 60 x5
Deadlift: 55 X10
Curls: 15 x10
Should I switch to the Phraks grey skull with arms beginner program, or stay at the Wendlers 3 day beginner program?
To be honest I don’t know any of those workouts you just listed. What I’ve learnt from working out In the past 15 years (on and off) is that it doesn’t matter what works for other people it’s what works for you. If you’re just starting out any workout you do you’re most likely going to see beginner gains meaning you’ll put on muscle fairly quick but plateau. Personally I always liked a 5 day split or a 4 day workout week. One muscle group a day for 5 days on and 2 days rest and for 4 days a week I would just add arms into my back workout instead of giving them their own day. Test things out do some research, eat a lot and you’ll continue to make gains. Good luck!
If I'm actively working to achieve deeper squats (through ankle mobility exercises) should I still be progressing weight or should I stay at the same weight until I can break 90 on a squat?
Personally I would stick on the same weight, progressing weight could cause a decrease in form, your depth could still get better but other problems could occur, e.g. knee valgus or a rounded back.
Doing a PPL routine. Is it a good idea to do Stiff Leg Deadlifts on Pull day, and Romanian Deadlifts on Leg day? Stiff leg to work the lower back more and Romanian to work hamstrings more
You will bury yourself, your lower back will not have a chance to recover doing deadlift variations so often.
I've done RDL's 2x per week on leg day and regular DL's 2x a week on pullday and I've been fine for the last 6 months. The common consensus seems to be we humans litterally can't recover for shit but that's not true. That being said for an absolute beginner it might be a good idea to ease into it and start by deadlifting once maybe twice a week and ramping up from there instead of jumping into 4 times a week straight from the bat.
How much weight are you doing on each? And what kinds of set/rep scheme? Genuinely curious.
I'm running 5/3/1 twice a week for my regular deadlifts with a 1RM test every cycle to redetermine the working weights. I'm currently at a training max of 144KG because I pulled 160KG in my test week, first week was 5x95kg 5x105kg and an AMRAP @ 110kg and barbell RDL's @ \~90KG and dumbbells @ \~40KG BB's are 3x8 and DB's are 3x12 trying to keep it around an RPE8 and lowering weight if I feel I'm getting above that threshold. To add to that I also squat twice a week using the same 5/3/1 progression. :)
In that case would it be better to do both on leg day and avoid lower back on pull day?
I would keep the stiff leg and replace the RDL with a glute ham raise, back extension, glute bridge or etc.
You can but remember that the SDL is still working your glutes and hamstrings
How the fuck do people spend over an hour at the gym?
If i do a set of 12 reps, for most workouts that would take maybe 25 seconds. I don't know how in the world i could stretch that out to 2 hours, assuming you're not doing a full body workout. By the end of an hour long tricep/chest day i often can't do a single pushup. And even then, a lot of the time is spent sitting between sets. The only way that i can imagine you spending so long at the gym is by either doing thousands of reps with really light weights, or just taking really long breaks to allow your muscles to recover, and i cant imagine that the people going to the gym for 3 hours are spending half of it on their phones.
Like some people have said, more experienced lifters require longer rests. However, imo, the majority of people spending a long time in the gym are just extremely inefficient with their workouts. Or doing cardio and including that as part of it
When you get more experienced and lift heavier weights it takes more time. Paired with difference training programs for different goals can increase the time spent in the gym too
A program like 5/3/1 with FSL has 8 sets of each compound lift, with 2 compound lift per training day, assuming you skip warmup sets. If you take 20 sec pir left and a 2min break between each, thats about 20mins for each compound give or take; this is assuming that you can take manage with 2 min break as for me personally, sometimes I need a bit more to catch my breath. Specially on the 5/3/1 week.
Now add 100 reps of three different accessories, and you can easily stretch it to 1.5-2 hours.
Depends on lots of things but training age is a big factor. If you're a little banged up you may need a longer warm up. If you're pushing more weight you'll need more time to get to working weight. Having said that I've never gone beyond an hour and a half. Last night was a heavy events night so worked up to 3 sets of 150kg front squat, 300kg yoke, 120kg per hand farmers hold which took about 20 minutes each and then some back, core and conditioning.
so if you take 20 minutes to do 3 sets of 150kg squats (good shit btw, that's insane), how much of that time is spent resting?
Very little, 3 sets of 10 goblet squats to warm up, 2 sets of 60kg, 2 sets of 80kg, 1 set of 100, 120, 3 sets of 150kg. A minute between sets at the start, maybe 3 at the end.
oh i missed the "worked \*up\* to" part lol, i was imagining 20 minutes for just the 3 sets. That makes sense.
8 each side. Are you doing them as your main exercise or as an assistance? If as an assistance find a weight that is challenging but not crushing for 8 reps.
I read that you have to eat food that’s carbohydrate-rich 30 minutes after your workout. What are your thoughts on this?
You probably don't have to get carbs in that fast but eating a decent amount of protein and carbs post-workout makes sense to give your body the building blocks to build muscle and to replenish your glycogen storages to fuel your next workout.
There is decent evidence that eating carbs after your workout will bias them towards going to muscle glycogen storages compared to eating carbs during other parts of the day.
This will most likely be more important with higher rep bodybuilding work and crossfit type of training than for say powerlifting with low reps.
See this article and part Carb timing: https://www.jtsstrength.com/carbs-the-training-fuel/
Where did you hear that? The conventional wisdom is carbs before workouts for energy, protein after workouts for recovery (and even that is debatable, every meal you eat should have both)
Any recovery advice for running and really sore ankles?
Stretch your calves, use heat on the sore areas
Going to LA Fitness for the first time and I cannot find the machines I need at all, probably because I haven't been to the gym in a while.
Also I've never attempted a squat with weights, or deadlift, or bench press ever in my life. Don't know how to start and afraid anything except the bar is too much
If it makes you feel better, when I started working out 7 months ago the bar was too heavy for me to squat with. I fell backwards on to my trainers feet and he had to catch me and the bar. We still laugh about that. Now? I can squat over 120lbs which is more than I currently weigh. Same with benching, that was really difficult with just the bar. Everything gets easier with practice and everyone has to start somewhere. Just keep that in mind!!
update I got over it pretty quickly and now I'm getting used to it
Practice with the bar for a while. Get a feel for how to move it and get your form down. Once you get your form down, moving the weight becomes much easier. Just be patient with yourself.
Everybody has to learn somewhere and no one will look down on you as you learn.
so start with the bar ? Dont be afraid of things that you haven't tried and spend first week to explore your gym, it doesnt hurt
Where do I get workout towels\rags?! Any advice/tips on where to get good (preferably cheap) good workout little towels\rags? Getting into bettering myself & my body finally at 23 years old.……
Yeah you don’t need anything fancy any towel will do the trick. Hell I’ve used shirts as rags before old orange juice containers as water bottles what ever gets you through the workout! 👌🏻
Just use a regular shower towel. Don't need anything fancy. Otherwise your gym would sell them. Good food can be found in the fruit and veg section at your local grocery store. I'd highly suggest trying to incorporate kiwifruit and garlic into your diet as well.
How important is it to avoid eating foods with "flower" in it when getting toned? Heard this recently and now I'm curious.
I avoid it. If you checkout "Wheat belly" you'll learn that gluten develops visceral fat around your organs. Not good.
Do you mean flour or are we talking about edibles?
I mean flour oops
Like bread? Not important at all. Losing weight is a function of consuming fewer calories than you expend over an extended time. You should consume sufficient protein to ensure that you don't lost muscle. What else you eat doesn't particularly matter as long as you maintain a deficit.
Not important at all. You can eat whatever you like so long as you are in a deficit. "Toned" just means having a bit of muscle with low body fat it's a buzz word. As long as your in a deficit you'll eventually lose weight.
Chicken rice and broccoli. For getting that beach body. For lunch or for dinner? And if for dinner, what for lunch? If for lunch, what for dinner? If for lunch and dinner, that is boring and miserable.
Eat what you want, chicken rice and broccoli is no better than any other high protein meal.
No reason for this. Chicken can be any lean meat. Carbs are carbs. Rice can be bread or pasta. Likewise, broccoli isn't special either. Any non starchy veggies are fine. I really enjoy peppers and onions.
I prefer spinach to broccoli. Popeye in particular.
Also, what other lean meat is there, turkey? And why is turkey much less popular than chicken I wonder.
Fish. Certain cuts of beef or pork. But chicken can taste great with added flavor. Just avoid adding extra calories. Spices make everything better.
Living near the coast I sometimes forget fish isn't as readily available and certainly not as fresh for everyone.
White Fish is great! Get in some herbs/spices and its gonna be a feast
Is getting rhabdo really hard to get, right? I have an irrational fear of getting rhabdo everytime, I hit the gym in the morning. As long as I give my body water and breaks during every workout session, I should be okay?
It is super hard to get as long as you pace yourself and hydrate. I did CF for several years and it was never an issue. I can think of maybe one person whoever actually got rhabdo and they were always going 100% on all of their workouts.
I think you have to crazy overdo it to get rhabdo. my mom got it a few years ago when she tried crossfit one day. She was older, lived a sedentary lifestyle and definitely didn’t drink enough water. You’ll be fine as long as you prioritize hydration and recovery as needed. Know your limits.
Is it dumbbell **fly** *or* **flye**
i've seen both spellings, i have no idea which is right now.
[both](https://en.wikipedia.org/wiki/Fly_\(exercise\)), but I would personally say that flye is not used as much in these circles
But the plural: flyes looks wrong
you conjugate it into flies, no?
Flys looks wronger because it should be flies but it’s… not- maybe?? Idk
Maybe we need a poll on the sub
has anyone actually gained a good fit body or lost proper weight & put on muscle through bodyweight exercises? I have 0 access to the gym and basically only have a pull up bar & 2 dumbbells, both 10 pounds each. My worry is that I simply won't be able to progress much in a short time span with bodyweight exercises and the cardio I do alongside it every other day. (Cardio (just jog/running) is not daily for me, I do it for example Monday, Wednesday, Friday, repeat).
I have a fitter body than before of not working out but I do shoveling in the sun and mixing concrete and other manual labor.
Keep it slow with bodyweight. You will get further strength wise by doing slower reps than 1000 push ups really fast.
You can definitely lose weight simply through a better eating regimen and increased cardio, as far as putting on muscle I would assume it is possible but weights would definitely be a major help. So much of this depends on your current height, weight, body fat, etc. etc. If you're overweight and want to drop pounds then I would say you have all of the necessary tools at your disposal, if you're trying to gain 10lbs of muscle it will be challenging without access to a gym IMO but I do not have much experience with strictly bodyweight training. If you are going from zero cardio to 3 days of cardio a week, that's a great start though
Tip: define your goals, "progress much" and "a short time span" are both very relative from person to person. "I want to lose X amount of lbs in 6 months" or something similar will make your goals more identifiable. Look up S.M.A.R.T goals. This applies to every goal in life, not just fitness. Helped a ton with my career and personal finances, as well as my health/fitness
I wouldn’t buy it. That sounds awfully light.
If you need recommendations on cheap racks then check out rep fitness or titan.
It says it’s 300 lb weight capacity on the catches. That’s not much, especially if you drop weight on it which will result in more force applied than the static weight of holding a bar.
This doesn’t cost much more, and you will be way better off with it. More accessories are available for it, rated for 700 lbs. it also has a smaller foot print on the floor.
I ate these for a while, heated, ate half, pinch folded the top over and stored in the fridge. Next day added a small dribble of water, folded top back over and microwaved. Can confirm am not dead.
Yes as long as it's refrigerated after opening this will be fine.
I use similar rice packets. Just store normally in a Tupperware.
What’s even weirder is someone asking if they can store left over cooked rice in the cupboard.
What should I do to lose or transform fat around my waist?I've been told to do power lifting. I've gained muscle, but have seen only a little change in my waist fat.
What can I do?
Important to know that I had a feet problem which made my back ache at almost anything until it was found recently, so I still have problems doing things like crunches and stuff likes these.
Read the wiki on weight loss
Start a cut and make sure you hit your macros
You can't target spot reduction of fat so just need to lose weight overall
Why does only my left glute hurt after leg day
Favoring one side is pretty common. Post a form check video.
Am I losing any gains by working out right after I wake up in the morning? No food beforehand either. I definitely am a bit weaker in the morning but I wanna know if It will impact muscle growth or something.
I usually opt for a small oat peanut butter banana chocolate cookie (I make a batch every weekend for the week and call em my gym cookies only eat em before or after gym). They're great, give me some protein and sustain a good morning workout before my regular 750 cal oatmeal breakfast.
Yes but really not much. Training fasted is personal preference, I've never been swayed if its better for you or worse. Training any time is better than not so do it whenever allows you to stick to it
Should be fine, if you do exercise and eat enough calories + protein you gain muscle. Eating a bit of food in the morning might help with how much weight/many reps you do, but just consistently working out is more important.
How can I improve my grip strength for deadlifts? I'm pretty new, and when I do anything above ~175 pounds, it feels like the bar is going to slip out of my hands when I'm fully extended.
Are you using chalk?
Definitely Get some straps so you can go heavier if grip strength is the issue. But doing some forearm work will definitely help with that issue.
Maybe try to use gloves, straps and also do strength exercises for your forearms. The role of these muscles is usually underestimated but they are a strong component of your grip ability.
I do a set of 5 heavy deadlifts once a week, and I just use straps on the set itself. Warmups up to the weight I do without. If youre not gonna compete, I would just go for the straps. No sense in limiting yourself by grip if there's still muscle in the tank
Straps are fine. Simplest way to increase your grip strength for deadlifts is loading a sub maximal weight and holding the bar at the top. Best done after your working sets.
Check out the grip training sub, they have a program just for dead strength
I don’t put up any crazy weight or anything but I don’t try to squeeze the bar hard when I deadlift. What I mean by that is my palm isn’t even touching the bar, I like curl my fingers and the bar just kinda sits in my finger tips like they are hooks. Maybe try that?
I'd avoid straps as much as possible if you can help it. Grip strength is important and usually switching to a mixed hook grip will solve the problem with new lifters.
Use a mixed grip, hook grip, or straps instead. You want to train your muscles mainly when you deadlift and don't want to be limited by your grip strength. If you want to develop more grip strength considering a routine from the grip training subreddit:
I have multiple sclerosis that effects my left side *dropped foot/weakness* [is there a way to make it more even?](https://imgur.com/a/5S4JvWA) currently I run 5 k a day but don’t have gym access due to the pandemic.
You could do calf raises till failure on the smaller leg and do the same amount of reps per set on the bigger leg to balance them out over time but I'd contact a doctor before doing this just to make sure you don't worsen the condition.
It will definitely be better than nothing and if that's what fits your life right now, give it a go. As they say, the best program is the one you can follow consistently. After a while, if you can do 40-45 mins each day, you can try something like the 6-day PPL from the wiki
Why are my deadlifts so slow? I literally pull 275 at the same speed that I do 405. Heck, even just doing the movement with an empty barbell feels taxing. I just have 0 explosiveness overall. Been eating right, and getting a decent amount of sleep. I've also been feeling it in my lower back every time I pull off of the floor. Any advice?
If your form is right I would say you need to stretch more and make sure you are leaving enough time for recovery between deadlift days. As a side note it could also be when you are working out, morning vs evening etc
I normally deadlift once a week, so it shouldn't be too much. Even after coming back from a month long injury that wasn't related to deadlifts, I still felt strained. I might try changing up the day that I lift though.
Can you post a form check? Banded deadlifts been help with speed.
Yeah, sure. I'll dm you in a bit.
Is there any abs exercise routine you actually tried and works? There’s like a ton on Youtube but I don’t know which ones are useful
You can build great abs with S,B, and DL only. I also do use the ab wheel and Palloff presses. You don't really need to work the main ABS but the obliques are the ones you don't want to ignore
This. Enough time spent on compound lifts and you don't really need ab specific training unless you just really want it.
Whats S, B and DL
Squat, bench, deadlift
From my personal experience:
1) For the most part, abs are built by doing compound lifts rather than ab-specific exercises.
2) Buuuuuuut - I've found the 10min AbRipperX from the p90x days to be pretty effective. For all of the grief that p90x got back in the day, the ab, stretching & yoga videos have gotten wide acceptance by beachbody's detractors
You mind dropping a link please?
I use the cable stack with rope attachment, anchor at the top. Get on your knees hold the rope behind your head a bit and crunch down. "Cable Crunch" it's called I think. Probably the only thing I do beside just squatting. So not exactly a routine.
Abs are not something you necessarily do a routine for like arms say. You can get some hypertrophy and certainly build strength in them but if you want visible abs then bodyfat reduction is going to be far more effective.
My own focus is strength to carryover to bracing in my lifting. I train abs 5 days a week. Nothing fancy just mix up stimulus and pick an exercise that fits in the day. So I would do weight planks and side planks on day 1 (as I'm squatting the floor of the cage is free anyway), ab wheel rollouts on day 2 (outside for log press) day 3 I do hanging leg raises (it's a body weight conditioning day), day 4 is unilateral oblique work (I'm doing farmers walks anyway) and day 5 is ab walkouts
What do you recommend if I’m just gonna work on my abs once or twice per week?
Planks and side planks one day
Some kind of dynamic movement eg av wheel the second
I think you’re overestimating how much others care about how you bench
Where did you get that idea?
You don’t need to exorcist arch your whole body to cut ROM to 3”, but arching the upper back puts your shoulders in the healthiest position to push, which protects them from injury.
You don't have to have a strong arch and wide grip but being tight and having decent positioning is important for joint health and gains
Do what you can. Dumbbell bench press/overhead press/lunges/step ups/Romanian deadlifts/bulgarian split squats/lateral raises/rear delt raises/rows and than add some exercises on machines like chest press, rows, leg press, leg extensions, leg curls, calf raises, hip adduction/abduction etc. Should be perfectly fine.
You could do all of those movements with DBs instead of on the Smith if you wanted to (except chins obviously)
What are your goals, size or strength?
I would do dumbbell variations of the main lifts and try to progressively overload
As long as I’m still in a calorie deficit, will alcohol affect my cut?
Cut no, it does impact protein synthesis though so will impact hypertrophy. Depending on the quantity of alcohol it may make it more difficult to hit your micro nutrients too.
Say I have a Low metabolism and I take L-carnitine. My metabolism does increase, but if the moment i stop taking the supplement does my metabolism then fall back to what it was and cause me to gain weight again?
What makes you think that you have low metabolism?
I don't know but I doubt it will make a noticeable difference to your metabolism either way
Don't worry about your metabolism. L-carnitine won't make any noticeable difference either. The only thing that can cause you to gain weight is eating in a calorie surplus.
Yes I understand but doesn’t everyone have different maintenance calories based on their physical attributes and metabolism? Person A and B can have the same build but different metabolism right? The context of my question is that I feel like I have Lower metabolism.
Maintenance is a window of about 2 or 300 calories. L-Carnitine won't cause adaptation to the tune of 2 or 300 calories.
What you 'feel' you have is probably is incorrect. You just need to ensure your surplus or deficit is at least 500 calories of whatever your maintenance is to guarantee you're not accidently in the maintenance window.
Eat to that amount, watch the scales, if it doesn't budge, eat more or less depending on desired result.
Don't try supplements to try and 'boost' your metabolism. They don't work as well as you think. And the human body is not a machine that can be 'boosted' or 'kick-started' in that way,
can i workout my abs with 2/3 exercises everyday?
Yes, it’s very beneficial for all other compound lifts.
do i have to feel doms in my muscles to know they are growing?
I heard somewhere there are 3 key factors to muscle growth. Mechanical tension, muscle damage and metabolic stress. At least that's what some guy called Brad Schoenfeld says. You could read up on it a bit.
DOMS isn't a meaningful indication of anything. We are most susceptible to DOMS when we are unaccustomed to a particular movement or exercise. It's basically the muscle saying "Why did you make me do that?". After doing the movement or exercise a few times you should stop getting DOMS at all, or at least much lower in severity.
Feeling DOMS doesn't mean they're growing.
Hi, been getting back on it lately since restrictions lifted here.
Used to workout fairly regularly but with covid and work stuff, haven't been serious about it for a couple of years.
I want to do more squats and deadlifts but have a weak lower back and hamstrings due to sitting in an office chair all day long. Are there any good accessory lifts or prep work that can help build this area up before jumping in? Really don't want an injury here as I'm knocking on 40 and recovery is a bitch now.
I would just start low with your weights and volumes and build up
Is eating carbs after 6pm going to make me fat?
Gaining or losing fat has nothing to with carbs, or what time it is or whatever, it’s about calories. You could get ripped eating only junk food, as long as you stay under a certain amount of calories. That would still be unhealthy, but you would lose bodyfat.
You could get just as fat eating too many calories of protein. Calories in vs. out is what matters, and doesn't matter when you eat them.
[no, eating too many calories will make you fat.](https://thefitness.wiki/faq/what-is-more-important-for-weight-loss-calories-or-macros/)
its the caloric surplus that is gonna make u fat
23F doing weights 4 x week (plus pilates and walking) and we've just gone into lockdown because of COVID which means no gym for 2 weeks.
No weights or equipment at home because everything has sold out.
How much will my body re-composition suffer due to 2 weeks without weights (with daily walks and a modest calorie deficit)?
Do deep step ups, hill sprints, dips and pullups and you'll be golden.
2 weeks barely at all but check out r bodyweightfitness for a no equipment routine
If I am doing only machines at the gym should I do a push pull legs thing? And what days should I do each? (I can go to the gym every day of the week)
I was in a similar position to you when I started out and did/still do PPL 6 times a week. The order is unimportant just stick to it. I wanted to move to free weights and get into compound lifts but was intimidated by it so started off doing a totally machine based PPL. It served me well for a month while I built the habit of going to the gym and got that set in stone so bash on for a while. I would try to start to slowly incorporate more free weight excersises though as using only machines left me lacking in core and stabiliser strength, coupled with limited range of motion I started to feel it in my elbows and shoulder. My muscles were pushing weight my stabilisers and joints weren't happy about. I replaced some exercises with alternatives such as arm curl machine with dumbell/Barbell curls, Tri ext machine with cable pull downs, chest press with Dumbell chest press. This way you can swap out 1 exercise per workout over time and focus on learning form for only one thing. I still do certain machine lifts like chest press and realised that I had previously been ignoring form that was a recipe for injury and free weights helped me realise this.
alright thank you. And for the order could I do push pull legs rest, push pull legs rest, push pull legs rest, etc.
Yeah sure, the order doesn't really matter. You may find you want to do less workouts if you're limited in your sleep and recovery but starting out the weights will be light so you should be fine. Just listen to your body and adjust as necessary.
Why are you doing only machines? I was intimidated by compound lifts when I started out but you will see the most gains using free weights.
I tried doing free weights before and I really just didn’t Enjoy them and I also had awful form and was always scared to hurt myself. This just made me not want to work out at all and I went months without working out so I’d rather to machines and have fun and feel good than not go at all if that makes sense
Congrats on recognizing something that may make you steer clear from the gym and instead of giving up entirely, finding an alternative. That's a really commendable trait that everyone could use more of in their life
A PPL routine can help you rotate the muscle groups you use, thereby providing enough recovery period for each group. It doesn’t matter which day you do which. If you want to go every day, and do PPL, you hit a muscle group 2x a week. As you get stronger and more confident, you can also branch out and do free weights.
You should branch out to doing more than machines
You can progressively overload by doing more reps
What does that mean
Oh yeah I got ya, I was just confused by your wording before
Looking for an iOS app to log my sets and reps. Paid app is also fine. Please suggest some good apps.
Hey man, there is actually this really sick app in its beta right now called Train Fitness that uses your apple watch and phone to automatically track your reps and exercises. I highly recommend checking it out! http://trainfitness.ai/beta/ is their homepage.
I use the Notes app to track sets, reps, and weights.
PersonalTrainingCoach has all the recommended routines from the wiki pre-programmed on to it
This one is only for android. I have ios
Didn't know it wasn't available, sorry! It's a great app.
I somehow find it complex to use. Also i would like something which can work with apple watch