The Routine

Here’s the routine that I have been following for the past 2 months while I get situated with my new life in Japan.

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Upper A – Back Emphasis:

1. Barbell Pendlay Row: 3 sets of 5 reps
2. Pullups or Pulldowns: 4 sets of 6-8
3. Overhead Press: 3 sets of 8 reps
4. Cable Row: 3 sets of 8 reps
5. Cable lateral Raise: 3 sets of 12 reps
6. Facepulls: 3 sets of 10
7. BB Curls: 3 sets of 8 reps
8. Tricep Pushdown: 3 sets of 8 reps
9. Cable Crunch: 3 sets of 8-10

Lower A (Press):

1. Hack Squat: 3 sets of 5 reps
2. Romanian Deadlift: 3 sets of 8 reps
3. Leg Press: 3 sets of 8 reps
4. Leg Curls: 3 sets of 12 reps
5. Lunges: 3 sets of 12 reps
6. Hanging Leg Raises: 3 sets of 12

Upper B – Chest/Shoulder Emphasis:

1. Incline Bench Press: 3 sets of 8 reps
2. Chest Supported Row: 3 sets of 8
3. Dips or Decline cable fly: 3 sets of 10 reps
4. DB Lateral Raise: 4 sets of 12 reps
5. Reverse grip pulldowns: 3 sets of 15 reps
6. DB Curls: 3 sets of 12 reps
7. Russian Twists: 3 sets of 15 per side

Lower B – Posterior Chain Focus:

1. Squats: 3 sets of 15 reps
2. Glute Bridges: 3 sets of 8 reps
3. Bulgarian Split Squat: 3 sets of 12 reps
4. Good Mornings: 3 sets of 8 reps
5. Leg Curls: 3 sets of 8 reps
6. Hanging Leg Raises: 3 sets of 12 per side

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Retrospective

1. Machine Availability: This routine is updated based on the equipment available at two different gyms that I have been visiting.
2. Focus: I am currently focused on trying to improve back strength and develop a wider back. Biceps could also benefit from a bit more size.
3. Potential Changes: Right now, I’m trying to limit tricep specific exercises and cover them through usual push exercises -> depending on how I feel, for Upper A, I may remove lateral raises + tricep pushdowns and substitute closegrip bench (3×8-10)
4. Nutrition: I might have whey protein in a shake or mixed with oatmeal, every other day (not daily). Overall, I’m probably consuming around 2000 calories a day but barely hitting 100g in protein. In Japan, izakaya and beer is a popular culture, so yeah, I am basically drinking most days but trying to cut back. After two months, it’s getting a bit easier to start home cooking and lock in my nutrition. A still have the honeymoon itch and want to explore and try new restaurants, but like everything in life, moderation is key. No other supplements at this time, as I forget to take my multi-vitamin most days and fish oil.

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