- Pull up- 1 set till failure
- Jumping jack- 30 seconds
- Leg extensions- 3 sets of 5
- Glute bridge- 3 sets of 5
- Front squat- 3 sets of 5
- Bench press- 3 sets of 5
- Bent over dumbbell row-3 sets of 5
When it comes to working out for strength or size there is 3 main components to a good plan: Nutrition, Recovery and Exercises
Nutrition: As everyone knows your body uses protein to repair muscles, so be sure to get enough (1.5+ grams per pound of body weight). Carbs are also very important as they give you the energy to workout in the form of glycogen.
Recovery: Your body gains strength and size while you are recovering, not working out. most people don’t put much effort into their recovery, which is a huge mistake. Getting an optimal amount of sleep is very important. Make sure to have good supplementation for recovering, that includes keeping your body hydrated. Another good way to help with recovery is foam rolling or massages.
Exercises: When you are trying to gain strength as well as size it is important to use as many muscles as possible, in the form of compound exercises. Be as explosive as possible, fast on the positive portion of the exercise. Properly warm up for every exercise, to prevent joint and muscle injury.
1 set till complete failure
I’ve been having really bad insomnia the past couple days. I’ve had it my whole life, but it’s been bad recently. I will be trying to completely exhaust my body around 3 hours before I am ready to go to sleep. I am just going to do an intuitive workout until I am drained.
With chest it is very important to focus on the mind muscle connection, so stay slow and controlled.
Today my morning weight was very low. my Ideal maintenance weight is at 128, and this morning I was at 122. So today I am going to eat as much high quality food that I can as well as drinking a large amount of water, with hopes to bring me back up to my maintenance weight. I will be posting a workout routine later in the day.
In my opinion the chest is one of my lagging body parts, so I will be adding more chest days for a while.