Good morning, everyone! Today marks the second day of the fourth week of my fat-burning journey. As usual, I rise at 4:40 a.m., sip my vitamins and Adrenal cocktail, then freshen up before taking my dog for a brisk 30-minute walk. After grabbing my bags, I head to the gym for an hour-long workout, followed by a quick shower before heading to the office.
My workout routine typically involves several exercises targeting each muscle group, usually two exercises per group. I train my entire body daily, tweaking exercises and angles to target different muscle fibers and directions. Today's session included leg curls on the lying leg curl machine and leg extension. Followed by hip adduction and hip abduction. I then moved on to heel raises with bodyweight only, completing my leg workout. I proceeded with incline barbell bench press and chest press machine exercises, both performed on a slight incline. Moving to back exercises, I completed narrow grip rows on the seated machine and lat pulldowns with the same narrow grip. Two shoulder exercises followed, starting with standing dumbbell lateral raises and finishing with face pulls. Finally, I concluded with bicep and tricep machine exercises. That wrapped up today's workout.
During my workout, I only do a few sets; I aim for many repetitions in each set. Typically, I perform 4-5 sets for each exercise, with the first set serving as a warm-up consisting of 15 repetitions at 55-75% of my working weight. The subsequent 3-4 working sets target 12 repetitions each. Occasionally, I may fall short of 12 repetitions in some sets, but I strive to reach that goal, even if it means pausing briefly to catch my breath for a few seconds.
Not only do exercises and angles vary from workout to workout, but so do sets and weights. For instance, on days when I perform 4 working sets after the warm-up, I aim to increase the weight for the first set. For instance, if my usual working weight for leg curls on the machine is 40 kg for three sets of 12 repetitions, on such a day, I might attempt 42.5 kg for the first set, reducing the weight by 2.5 kg for each subsequent set. This progressive download approach helps challenge my muscles while ensuring adequate recovery.
After the workout, I drive to the office to work. After 6 hours of productive work in the office, I return home.
Upon returning home, I prepare green beans for the next few days, wash salad greens for dinner, and check the refrigerator to see what I'll be cooking tomorrow. Luckily, my eldest daughter's evening training session was canceled, sparing me the chauffeuring duties. This affords me a relaxed evening to enjoy dinner and unwind.
For dinner tonight, I'm indulging in a sizable oven-baked salmon fillet, a 3-egg omelet, green beans with some other grilled vegetables, and, as always, a hearty salad.
After dinner, I sip water and prepare for bed. I unwind with a movie and some reading before turning in early, as I've struggled to fall asleep the past couple of nights.
