Sprint8 advanced program: Ranging between 7.0 and 7.5mph alternating sprinting at those speeds and waking at 2.5mph. Not a distance thing, just a good way to fluctuate my heart rate and promote extra fat burn… did this on an empty stomach as well 🔥🔥🔥 Extras: - 25 push-ups - MTS Abdominal Crunches: 4x15reps @10lbs

I missed the gym 2 days in a row, it was the first time I missed the gym back to back like that in weeks since I’ve started this fitness “journey”. Things happen, just gotta hop right back into it💪🔥 Workout: Leg Day - Seated Leg Press (platform moves): 3x20reps @130lbs - Leg Extension: 3x15reps @180lbs - Seated Leg Curl: 3x15reps @180lbs - Seated Leg Press: 3x15reps @12plates (6 on each side) - Dumbbell squats: 3x15reps @45lbs - Calf extension: 3x30reps @180lbs Here’s a video of one of my seated leg press sets. After watching my form, I realize that I could be squatting the weight a little closer to my chest, like I could go deeper with the reps but it’s still a lot of weight and I think overall I did well. Let me know if there’s anything I should be improving on! https://youtube.com/shorts/oywmcPAPZ3s?si=Y-vggBP06OEpN0ju

So, I’ve been coming to the gym at super late hours but I realize now that it might be better to go super early in the morning instead, that way it’s out of the way and I can go to bed earlier at night! (4AM)Workout: Sprint8+Back/Biceps Workout: Sprint8+back/biceps - Sprint8: alternating 1min walk (2.0mph) and 30sec sprints (6.5-7.0mph)/ this cycle happens 8 times - Rear Delts pulldown: 3x15reps @42.5lbs each handle - Superset curls and hammer curls: 10 curls/5 hammer curls @30lbs (3 times) - Lat pulldowns: 3x15reps @ 100lbs - Dumbbell Lateral raises: 3x12reps @25lbs

Workout: Chest and Triceps Started with a good stretch - Bench Press: 3x10reps @ 1plate - Pull-downs: 3x20reps @42.5lbs each handle - Pec Fly superset: each side individually (10reps) both sides together (5reps) @ 82.5lbs/ 3sets - Behind the head hammer curls: 3x15reps @40lbs - Tricep press: 3x15reps @180lbs - I don’t know what it’s called but the exercise where I’m holding on to both sides of the rope handles, I lean back all the way and then walk inwards with my back almost parallel to the ground and then I pull upwards. I did 5reps for 2 sets. It’s a really good one, I’ll have to do it more often

First day back after a long break time, to flip the script and get my shit together.