Back on Track. 1% Better.

Hydrate. 2 hard boiled eggs. Peanut Butter + Banana Toast. Avocado Toast. Steamed Broccoli. Vitamin D₃ + B₁₂. Medicine.

For today’s workout – Full Body. Weigh in at 129 lbs.

Warm up – Dynamic Stretching. Worlds Greatest Stretch. Weighted Butterfly. Pigeon. Breathe. Prepare. Get the body moving.

Days like this is – are the ones that I enjoy the most. I go into the gym with the intent of getting myself back on track. (New Year, New Me… Right?) No true structure (in terms of splits etc…), I just do what I like to do. Full body. Mobility Work. And overall just functional movements for me.

I start off with my favorite exercise (variant) the DB Bench. I typically only do two sets as my warm up. Depending on how my shoulders are feeling and whether or not I ate a nutritious breakfast. I prefer the inclined bench rather than the flat.

Next up is the lower body portion. Goblet Squats. Heels Elevated with 2.5lb plates. Flat shoes. 75 lb DB. Rep range 8-9. Ass to grass.

Now back to upper-body (Back/Pull movement). BW = Body Weight. BW + 45 lb plate for 6 Reps. Next set, BW + 20 lb plate for 9 reps. Last Set, BW for 10 reps. Full contraction.

Dips. Bw + 35 lb for 10 reps. BW + 35 lb for 8 reps. BW for 10 reps. Slow and Controlled for the body weight + Explosive movement. Simply, focusing on the mind muscle connection for the eccentric.

“Finishing” sets. Two exercises that I cannot do from home due to the lack of equipment in the home gym. Cross cable tricep extension. Light weight – 17.5 lbs. 8 Reps with the cable placed at ’16’. Slow and controlled. Take a step in and bust out 4 more reps. AKA until failure. I understand that I am doing this movement right after doing dips, however, I love this exercise in my routine. So I don’t really care.

Last but not least, I do face-pulls to finish off my workout. I like to sit on the ground so I have more stability. Pick a comfortable weight that’s still challenging, but nothing too heavy to where I feel my core doing more work than my rear delts. Hand positioning on the rope may vary.

And that sums up my quick “Back on Track” workout routine. Nothing special. Even though there’s only one lower body exercise, I do what feels best for me, and I get a decent amount of cardio at work. 75 – 80 lbs for a goblet squat is pretty cool to me. I try my best to think about what is the most functional movement in my everyday life.