What Was Your Work Out Today?

Goblet squat 5 sets 5 reps
Dumbbell bench press 4 sets 10 reps
Dumbbell row 4 sets 10 reps
Seated dumbbell press 4 sets 10 reps
Lunge 4 sets 10 reps
Dumbbell curl 3 sets 10 reps
Cable tricep pushdown 3 sets 10 reps
Calf raise 3 sets 12 reps
Planks 5 x 20 secs

5 minutes of Warm-up on Treadmill, 50-55 minutes of Less Press, Prone Leg Curl, Leg Extention, Hip Abductors, Hip Adductors, Abdominals, Back Extention, and Calf Raises.

Age: 26
Current weight: 159.7
Goal Weight: I’m not sure. I’m between maintaining my weight and gaining muscle.

Jogging about 15 min to my gym as warmup,
superset of dips and bicep curls with barbell x 2 to failure
benchpress 4x8-12
Pull-ups with your palms facing first away, then towards you and lastly toward eachother all to failure
Back extension to failure
Medicin ball crunches to failure
Neck extension to failure
Ending with stretching

i had a bad workout day , i didn't realize my converse chuck taylors has like no more grip on the bottom. so everytime i did the cue of "splitting the floor" for sumo deadlifts, my feet starts sliding out and away of position on the rubber mats at the gym, it was making me lose all the tension, and i have to drop the bar so i don't hurt myself. i took off my shoes but before i was able to start the set, the gym staff came up and told me i must have shoes on or they'll have to ask me to leave, it's such a bummer and demovating, like i know i could've got it if it wasn't for my shoes, so i just end up cutting deadlifts short and did body building stuff instead. right after gym i went to buy a new pair of shoes.

what i did today:

fail sumo deadlifts
strict form pulls up
high rows on smith machine
cable rows
reverse flies

i actually wanted to do dumbbell rows instead of cable rows but some dude set up shop by the aisle of 70 lbs to 120 lbs dumbbells to do his leg raises and crunches. i told him there is a yoga area upstairs and asked him nicely if i could use the part of the area but he said no and didn't want to go there so i just went to do cable rows instead. i never understand why people like to do ab exercises at the free weights area lol, sometimes i even see people load up the barbell on bench press racks just to do bicycles and leg raises when there are people waiting to do bench press too lols.

44 min indoor rowing
Half of my knee PT strength training stuff because my knees were feeling a bit meh on the erg (frankly they were feeling a bit off when I was walking up the stairs) and I didn't trust them for leg press.

60 minSoulCycle (SoulSurvivor!) and 30 min weight session! 🤸🏼‍♂️

Today's workout is sponsored by the makers of Bengay and Aleve!

x 3 :
6 burpees
5 get ups
40 meter vailslides
3 S/L hurdle jump with hold (e/l)

x 3 :
6 deficit lunge with SLDL (e/l)
8 eccentric vailslide ham curls
15 banded S/L rvrse hyper ext (e/l)
30 banded wall walks

x 3 :
20 hip thrust (with weighted bar)
15 hop split squats - 15 speed split squats (e/l)
20 meter banded side step (each way)
15 banded 2pt touch (e/l) (side & 45 degree)

x 3 :

2 x 5 cone manmakers
2 x 20/10 airdyne
12 vailslide jacknifes
12 leg lift hip raise


Plus another 45 minutes cardio..... skierg, stationary bike and treadmill.

Dumbbell bench press 5 sets 5 reps
Machine chest press 3 sets 12 reps
Leg press 4 sets 10 reps
Kettlebell RDL 4 sets 10 reps
Pulldown 4 sets 10 reps
Dumbbell upright row 4 sets 10 reps
Dumbbell hammer curls 3 sets 10 reps
Cable tricep pushdown 3 sets 10 reps
Plank 5 x 20 secs