Fitness
My fitness journey, workout routines, nutrition plans, and progress tracking.
Goals
Strength
Strength Goals
Endurance & Body Composition
5K Run: Under 20 minutes75%
Body Fat: 12%80%
Muscle Mass: +5 lbs60%
Flexibility: Touch toes with straight legs50%
Workout Routines
Upper Body
Push Day
Focusing on chest, shoulders, and triceps.
- Bench Press: 4 sets x 6-8 reps
- Overhead Press: 3 sets x 8-10 reps
- Incline Dumbbell Press: 3 sets x 10-12 reps
- Lateral Raises: 3 sets x 12-15 reps
- Tricep Pushdowns: 3 sets x 12-15 reps
- Overhead Tricep Extension: 3 sets x 12-15 reps
Tuesday
Back & Biceps
- Deadlifts: 4×6
- Pull-ups: 4×8
- Bent-over Rows: 3×10
- Barbell Curls: 3×10
- Hammer Curls: 3×12
Wednesday
Cardio & Core
- 5K Run
- Plank: 3×60 sec
- Russian Twists: 3×20
- Leg Raises: 3×15
- Mountain Climbers: 3×30
Thursday
Legs & Shoulders
- Squats: 4×8
- Leg Press: 3×10
- Shoulder Press: 4×8
- Lateral Raises: 3×12
- Face Pulls: 3×15
Friday
Full Body
- Clean & Press: 4×6
- Lunges: 3×10 each
- Dips: 3×10
- Pull-ups: 3×8
- KB Swings: 3×15
Saturday
Active Recovery
- Yoga: 30 min
- Light Jog: 20 min
- Stretching: 15 min
- Foam Rolling
Sunday
Rest Day
- Complete Rest
- Meal Prep
- Light Walking
Progress
12-Week Transformation
My recent 12-week fitness journey that resulted in significant strength gains and body composition changes.
Starting Stats
- Weight: 185 lbs
- Body Fat: 18%
- Bench Press: 185 lbs
- Squat: 225 lbs
- 5K Time: 24:30
Current Stats
- Weight: 180 lbs
- Body Fat: 13%
- Bench Press: 215 lbs
- Squat: 295 lbs
- 5K Time: 21:15