This morning, I woke up a bit later with no rush. I got up at 5:30, completed my morning routine, and took my dog for an extended walk.
The idea was to save time at the gym, so I began my warm-up at home at 6:30 a.m. at my house gym. This included 5 sets of basic exercises: 15 ball squats, 7 pull-ups, and 8 push-ups. To warm up and get my heart pumping.
At 7, I reached the gym, ready to start my workout. I began with leg exercises, doing leg extensions and curls on the machine in a superset fashion. First, I did 2-3 warm-up sets with lighter weights, followed by 3-4 working sets with heavier weights. Then, I focused on calf exercises using the leg press machine, followed by knee adduction and abduction on the machine, also in a superset fashion.
After that, I moved to chest presses and back rows on the machine, super sets them. I followed this with a chest fly super set with dips on parallel bars. To conclude, I did seated cable rows separately.
I wrapped up my workout with 5 rounds of the following exercises: 7-8 pull-ups, 14-15 floor push-ups, 21-24 squats, and 10 lateral raises with 7 kg dumbbells.
Afterward, I rushed home to work and have breakfast with my kids. Today, I decided to have real brewed coffee, not the instant stuff. I accompanied it with some cheese.
The morning walk and the gym took about 7000 steps:
I worked non-stop until noon. While others went for lunch, I seized the opportunity for a 35-minute elliptical session at home. This included 7 minutes of warm-up, 30 Tabata-style rounds (20 seconds at a high pace, 20 seconds at a low pace), and another 7 minutes of cooldown.
I made a 7.5 km distance and burned 152 kcal.
I replaced lunch with another cup of coffee and mineral water. I worked again until dinnertime. Unfortunately, I couldn't manage a second full workout today, so I was thankful for the elliptical session I had at lunch.
Before dinner, I weighed myself and got under 81 kg, so I decided to have a very large meal.
In the evening, I struggled to find time for a dog walk and immediately started preparing dinner. For tonight's meal, I took the flatbread I made over the weekend, added plenty of cheese, and heated it in the oven at a low temperature to melt the cheese without drying out the flatbread. I prepared a three-egg omelet with spices, placing it on top of the flatbread. For the main course, I had sea bass. I accompanied it with vegetables and, of course, a big salad.
