thaanks I am trying my best. I just sometimes feel shame when I read the standard weight for a specific exercise at age x for male is XYZ and I am just way below that lol.

Well I am trying. I squeezed the rope hammer curl so hard trying to get the 7th rep in after my 6th rep but couldnt make it and was squeeling like a dolphin and turning red. But I came back 10 minutes later and was able to do another 9 reps with the same weight. My muscle wasnt tired at all after 10 minutes. But at that moment I couldnt even cheat the 7th rep.

Was the failure at that moment? And if yes, why was I able to do 9 reps about 10 minutes later?

thaanks for your words, appreciate :)

Thanks! Yes I track with FitNotes. But I notice I change my order of exercises quite often too… I seem to not stick to one workout without doing minor changes which could screw things up or?

Thanks :) I am not interested in steroids… and to be honest Id rather just stay in my shape before I ever do lol. If that means staying small Im fine with that lol.

I guess ill experiment with different split, maybe I am doing too much …

Yeah true… maybe I am just not patient enough. But I had a different idea how this will work lol maybe a bit faster.

Thanks for help.

I might look for a different program with less days, maybe really go back to Upper Lower and see how it feels with a bit less reps.

I sleep quite well, but my schedule is always different. I work nightshift only so I sleep after my nightshift 9 hours and if I am off I still sleep 9 hours. I alway have 9 hours sleep lol. But maybe that could be it too.

Drink a lot of water. I do Squats but I dont do Deadlifts, I have no trainer or anyone to watch me so I am afraid of that.

Maybe it’s just “vacation” for me, but while I live in europe /(germany) and have no access to an ocean besides the ocean north of germany (I still live 8 hour drive away) I see my aunt posting sunset pictures every day, even when working.

If I were a nurse in Florida, I’d be at the beach before or after my shifts. I’d probably be doing some kind of activity (reading, playing volleyball, sand soccer or something) and just enjoy my life.

Here in Germany I have the mountains where I live but I still don’t go outside as much. I need a day off if I want to mountainbike cause it’s so exhausting and I won’t be laying around or doing above activities before or after my shift.

The study focused on environmental and socioeconomic factors, the “coastal lifestyle” likelyy plays a real, thoug h harder to measure, role in health and longevity imo.

Everywhere where I have been, Thailand, Vietnam, Florida, Italy,… every coastal area people are “slower” paced.

But again, could just be my “vacation” observations. Maybe I’d not do that after a 8 hour shift in a hospital. But I think I would, atleast for the beginning. Life in warm states beginns when the sun sets.

If I had the money I’d move to a warm coastal place anytime. Just the thought of drinking a pina colada (non alcohol for me) at the beach after my shift is way better than anything I could imagine that I could do where I currently live. Not saying my life is bad, don’t get me wrong. But I’d just prefer that over a warm blanket and watching series cause the weather is shit 8 months of the year. Weather and Lifestyle of those places are just awesome. I can show up with no friends at the beach and suddenly be in a group playing volleyball with randoms. In Germany it might happen, but I’d say 70% of the time I come alone and stay alone.

That is a lot but it doesn’t sound a lot compared to me.

I unrack the dumbbells and farmer walk the 25 kgs to the bench lol looks like I am just struggling lol until I sit. Thats why I do the 22.5 kgs to not look like that.

Ah okay.

Thanks for video.

Is it normal that my arm strength is holding me back on DB Presses though?

Do I need other exercises to be able to ever lift those 25 kg DBs ?

Well Reps are going up on Dumbbell Benchpress, but I struggle at 25 kg Dumbbells. I started at 15 kg, went to 17,5, then 20 and now I am stuck at 22,5 kg since 2 months but not because my chest can’t handle the weight (I do chest press and increase weight there too) but I can’t lift the 25 kg dumbbells lol.

Or I can’t balance them properly and I don’t know what muscles I need to target to pick those up easier and set them up properly.

I do 3 Sets of 8-10 Dumbbell Bench Presses and currently doing 3 Sets of 15 Reps each set of 22,5 kg dumbbells. I would like to go back to 8 reps but I can’t pick up the 25 kg dumbbells? I don’t know what I should do.

It wasn’t a problem doing 3x10 with 20s and upgrading to 3x8 for 22,5. But going from 22.5 to 25 kg isn’t really possible with lifting them properly out of the rack and setting myself up. I almost fell trying to balance them on my leg lol.

I started at 27.5 kg 3 Sets of 8-10 Pulldowns and now I am at 3 Sets of 6 at 73.5 kg.

I know for sure I couldn’t do 41 kg pulldowns cause I tried pulling down a 50 kg at the beginning and didn’t work good. My warm ups were 20 kgs. Now my warm ups are like 40-50 kgs

For my isolation exercises I m not sure. Still using the 10 and 12.5 kg dumbbells for bicep curls lol cause I am always exhausted at workout end. So I just do those but I didn’t track them properly. Don’t see me curling 15 kg Dumbbells anytime soon though. To me it’s hard to increase weight on isolation exercises?

Romanian Deadlifts, Squats etc. I just started 2 months ago. Don’t feel safe with form so I started with just the barbell and now I am doing 15 kg left and right so about 50 kg (Barbell + Weights) for Squats and RDLs

Kind of hard to track cause I keep changing exercise orders what “feels” better to me… so I couldn’t really stick to a routine longer… well I sticked to the exercises, but changed order a few times which changes reps/ weight

Everything. And if I say everything, I mean everything. Here a short list during gym today:

(Alone during my gym session I listened to following):

Alan Jackson - Countryboy… Parkway Drive - Crushed… Bullet for my Valentine - Waking the Demon… Flogging Molly - Devils dance floor… Jimmy Buffett - A pirate looks at forty… Dub FX - Love someone… Taylor Swift - Blank Space… Carnifex - Die without hope… Iron Maiden - Run to the Hills… Jake Owen - Barefoot blue jeans night… Shabboozey - A Bar song… Luke Combs - When it rains it pours… Parkway Drive - Sleepwalker… Dropkick Murphys - The Seasons… The Notorious Big - Juicy… Run DMC - It’s Tricky… Paris Hilton - Stars are blind… Tupac - Changes… XZibit - … …

I listen to all genres, no genre is bad all good songs no songs bad. I never heard a song that was bad in my life.

Sometimes my gym sessions have all genres but most of the time it isn’t all random. Sometimes I go to the gym and just listen to Metalcore, another time I listen to Country, Radio, … another time the 90s HipHop or just random stuff.

I’ve worked in a few hospitals, and honestly, I wouldn’t want to be taken care of in any of the places I’ve worked. I’ve seen enough to know that. It’s funny—every nurse and doctor I meet says the same thing about the hospitals they’re in. It’s like a weird, unspoken truth in healthcare: we all agree it’s not ideal. So, in the end, maybe it’s better not to be in a hospital at all if you can help it.

It goes deeper than that though. The more I think about life in general, the more I realize it’s all a bit of a show. We’re all just putting on a facade. You see people who are supposed to be experts—whether it’s contractors, doctors, or even people you look up to personally—and then you see what they actually do behind the scenes. It’s basic, at best. I mean, I had “experts” drywalling for me recently, and what they did was laughable. These people were getting paid for this!

Same with my dad. Growing up, I thought he was this master of all trades—could do anything from building stuff in the yard to fixing things around the house. Now? I look at some of the things he’s done and realize it’s all just… okay. Not bad, but not perfect. And I think he knew that too, but we both kind of lived under the illusion that he was this all-knowing guy who could do everything.

It’s not that he’s bad at it, but perfection is something you rarely find unless you do it yourself. And if you’re like me, maybe you can’t even do it yourself. So, no matter what you do, you’re always left with something that’s just good enough.

I’ve seen million-dollar homes—didn’t buy one cause I’m not rich—but even those fancy places have problems behind the walls. No matter how much money they throw at things, it doesn’t make the work any better. The people doing the job don’t care as much as they should, because they know they’re getting paid no matter what. And the inspectors? They don’t care either. They’re just looking to check boxes, not actually do a good job.

It’s frustrating because this isn’t just about contractors or hospitals. It’s everything—in every job, in every aspect of life. People just don’t care. Even the so-called “experts” are often just figuring it out as they go, doing the bare minimum to get by. And honestly, I’m no different. I’m just getting by too, month after month, like most adults pretending they know what they’re doing.

It’s like, once you realize this, everything feels a little less magical. Perfection is out of reach. People aren’t who you think they are. And if you want something done right, you either need to do it yourself or accept that it’s never going to be perfect.

I watched (listened) to Linken Park songs and ended up at mr. pimple popper huge pimple exploding and some asians with blurry faces popping it.

Great time to be alive

Suzanne Vega - Luka

Sounds like its a 70-80s song lol.

That song was running up and down 2010 when I was doing my finals in school (1th grade, germany) and world cup.

Greatest summer.

Saw the videos but I don’t feel like I am doing them right. Doing them without weight but it just hurts.

Even squating with a barbell and no weights feels wrong. I cant go all the way down

I dont know how to do squats and those other exercises. I am new to sport

Thanks for feedback.

I chose easy movements cause I dont understand deadlifts etc. without injuring myself.

Isnt it not better to do variations of all chest exercises?

Like on Push A Barbell Benchpress you can load heavier weight and on Push B I could load less cause of stabilising muscles for Dumbbell Bench?