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PaperclipPerfector  14d ago (text post)   1289 thread views

Wellness Wednesday for October 15, 2025

The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:

  • Requests for advice and / or encouragement. On basically any topic and for any scale of problem.

  • Updates to let us know how you are doing. This provides valuable feedback on past advice / encouragement and will hopefully make people feel a little more motivated to follow through. If you want to be reminded to post your update, see the post titled 'update reminders', below.

  • Advice. This can be in response to a request for advice or just something that you think could be generally useful for many people here.

  • Encouragement. Probably best directed at specific users, but if you feel like just encouraging people in general I don't think anyone is going to object. I don't think I really need to say this, but just to be clear; encouragement should have a generally positive tone and not shame people (if people feel that shame might be an effective tool for motivating people, please discuss this so we can form a group consensus on how to use it rather than just trying it).

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I stumbled across this article of lifting advice on Substack.

This year I've been far less disciplined about going to the gym than I'd like, and have accordingly found that my progress on most of my key exercises has plateaued. I'm planning to follow the advice outlined in this article:

  1. Gym Mondays, Wednesdays and Fridays (aim to do some cardio on off days)
  2. Each day, do five sets of any three exercises (pullup, deadlift, squat, bench press, overhead press), doing as many reps as possible before I have to stop.
  3. Increment each of the free weight exercises by 2.5kg each week.
  4. Increase protein intake.

I have, of course, built an Excel spreadsheet to track my progress and make sure I'm doing equal amounts of all five exercises. Keen to see if it'll pay off before the end of the year.

You posted this in the week-old wellness thread, not the current one.

That aside, it appears to be a solid plan. I like a 4-day split with running on the other 3 days and yoga where I can fit it in (plus walking and hiking where applicable), but it does end up taking a lot of time.

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