Daily accountability and check in

I'll post it here, it was just my routine, I tapped it in to see how good it would be, I'm not sure I'll follow the advice but the detail was amazing, I don't really use AI much but I'm thinking of doing more of it, its inevitable.



This is what I tapped into the app


This was my workout yesterday

I started with 20 mins of exercise bike cardio.

I then did:

5 sets of bench press
8 Reps at 70 kilo
12 Reps at 60 kilo
9 Reps at 60 kilo
8 Reps at 60 kilo
8 Reps at 60 kilo

3 Reps of Dumbbell bench press
12 Reps at 35 kilo
10 Reps at 35 kilo
7 Reps at 35 kilo

4 Reps of incline bench press

12 Reps at 25 kilo
12 Reps at 30 kilo
12 Reps at 35 kilo
10 Reps at 35 kilo

3 sets of deadlifts
10 Reps of 40 kilo
10 Reps of 40 kilo
10 Reps of 40 kilo

Once done, I spent 20 mins in the sauna and steam room and then had an avocado and poached egg salad and cappuccino. I also had a protein drink with water.

What help or advice can you give me to make this workout more effective?


Response


Your workout routine is already quite comprehensive, but there are a few adjustments and tips you can consider to make it more effective and balanced. Here's some advice:

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### 1. **Progressive Overload**
- **Bench Press**: You’re doing a good mix of reps and weights, but consider gradually increasing the weight or reps over time to ensure progressive overload (e.g., aim for 70 kg for more sets or increase to 75 kg for fewer reps).
- **Deadlifts**: 40 kg seems light for deadlifts unless you're focusing on form or endurance. Consider increasing the weight gradually while maintaining proper form.

---

### 2. **Exercise Variety**
- **Incorporate Compound Movements**: Add exercises like squats, pull-ups, or rows to target more muscle groups and improve overall strength.
- **Balance Push and Pull**: Your workout is push-heavy (bench press, incline press). Add pull exercises (e.g., rows, lat pulldowns) to balance your routine and avoid muscle imbalances.

---

### 3. **Rep and Set Structure**
- **Dumbbell Bench Press**: Your reps and sets are inconsistent (e.g., 12, 10, 7 reps). Aim for consistent reps (e.g., 3 sets of 10-12 reps) to build endurance or 4-6 reps for strength.
- **Incline Bench Press**: Add more sets or increase weight to challenge yourself further.

---

### 4. **Rest and Recovery**
- **Rest Between Sets**: Ensure you’re resting 60-90 seconds for hypertrophy (muscle growth) or 2-3 minutes for strength training.
- **Sauna and Steam Room**: Great for recovery, but don’t overdo it. Limit sauna sessions to 15-20 minutes to avoid dehydration.

---

### 5. **Nutrition**
- **Post-Workout Meal**: Your avocado and egg salad is a good choice, but consider adding a carb source (e.g., sweet potato, quinoa) to replenish glycogen stores.
- **Protein Timing**: Ensure you’re consuming enough protein throughout the day (1.6-2.2 g/kg of body weight) to support muscle repair and growth.

---

### 6. **Cardio**
- **Exercise Bike**: 20 minutes is a good warm-up, but consider varying your cardio (e.g., HIIT, rowing, or running) to improve cardiovascular fitness and burn more calories.

---

### 7. **Track Progress**
- Keep a workout log to track weights, reps, and sets. This will help you monitor progress and adjust your routine accordingly.

---

### Sample Adjusted Workout Plan:
- **Warm-Up**: 10 mins cardio (bike, rowing, or jogging) + dynamic stretches.
- **Bench Press**: 5 sets (increase weight progressively).
- **Dumbbell Bench Press**: 3 sets of 10-12 reps.
- **Incline Bench Press**: 4 sets of 8-12 reps.
- **Deadlifts**: 4 sets of 6-8 reps (increase weight).
- **Pull-Ups or Rows**: 3 sets of 8-12 reps.
- **Cool-Down**: Stretching or light cardio.
- **Post-Workout**: Balanced meal with protein, carbs, and healthy fats.

---

By incorporating these changes, you can make your workout more effective, balanced, and aligned with your fitness goals. Let me know if you'd like more specific advice!

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~ Greg McKeown Essentialism