steady_march
26.03.26.
[thursday]
5:30pm. push.
m overhead press. 46kg. 3sets. 8reps.
m pec fly. 40kg. 3sets. 10reps.
cbl lat prayer. 18.1kg. 3sets. 12 reps.
m dips. 86kg. 3sets. 12reps.
db incline press. 20kg. 3sets. 8reps.
25.03.26
[wednesday]
project hail mary. some real feel good cinema. funny, tearjerker, and overall just full of heart.
five stars.
also, nothing like a good crowd. really adds to the cinema experience. ya know when the laughs and other reactions are just on the right timing, volume, and frequency. and ya know that's what good movies does, engage.
24.03.26.
[tuesday]
week three @ 104.4kg
5:30pm. push.
steppers warmup. 7mins.
db incline press. 25kg. 3sets. 8reps.
db lateral raises. 7.5kg. 3sets. 10reps.
bb deadlifts. 50kgs. 2sets. 10reps.
m dips. 84kg. 2sets. 12reps.
22.03.26.
[sunday]
10:00am. legs.
elliptical warmup. 7mins.
m leg press. 200kg. 3sets. 8reps.
m hip abductors. 80kgs. 2sets. 12reps.
m hip adductors. 50kgs. 2sets. 12reps.
m leg extension. 50kg. 2sets. 10reps.
m leg curl. 31kg. 3sets. 10reps.
rower cooldown. 3mins.
19.03.26.
[thursday]
5:30pm. pull_parttwo.
elliptical warmup. 7mins.
tbar rows. 40kg. 2sets. 8reps.
bb deadlifts. 50kgs. 2sets. 5reps.
cbl pulldown[short grip]. 61kg. 2sets. 8reps.
db lateral raises. 8kg. 2sets. 12reps.
cbl lat prayer. 15.9kg. 2sets. 12 reps.
18.03.26.
[wednesday]
5:30pm. pull.
elliptical warmup. 7mins.
cbl rows. 36kg. 2 sets. 8reps.
1arm cbl rows. 23kg. 2sets. 8reps.
m pulldown. 52.3kg. 3sets. 8reps.
cbl lat prayer. 15.9kg. 2sets. 12 reps.
17.03.26.
[tuesday]
5:30pm. push.
steppers warmup. 5mins.
m chest press. 49.5kg. 3sets. 10reps.
db lateral raises. 7.5kg. 3sets. 10reps.
db incline press. 22.5kg. 2sets. 8reps.
m dips. 79.3kg. 2sets. 10reps.
m overhead press. 30kg. 2sets. 8reps.
m pec fly. 40kg. 2sets. 6reps.
16.03.26.
[monday]
week two @ 104.2kg
5:15pm. legs.
elliptical warmup. 7mins.
m leg press. 200kg. 2sets. 10reps.
m hip abductors. 80kgs. 2sets. 12reps.
m hip adductors. 50kgs. 2sets. 12reps.
bb deadlifts. 50kgs. 2sets. 5reps.
m leg extension. 50kg. 2 sets. 10reps.
steppers cooldown. 3mins. 6lvl.
13.03.26.
[friday]
5:30pm. pull.
steppers warmup. 5mins.
cbl rows. 43kg. 2 sets. 8reps.
1arm cbl rows. 23kg. 2sets. 8reps.
m pulldown. 50kg. 3sets. 8reps.
m rear delt fly. 33kg. 2sets.
cbl lat prayer. 18.1kg. 2sets. 8reps.
cbl hammer curls. 11.3kg. 2sets. 12reps.
12.03.26.
[thursday]
5:30pm. push.
elliptical warmup. 10mins.
db incline press. 22.5kg. 2sets. 8reps.
m dips. 77kg. 2sets. 10reps.
m pec fly. 40kg. 2sets. 6reps.
db lateral raises. 8kg. 2sets. 12reps.
db overhead press. 15kg. 2sets. 10reps.
11.03.26
[wednesday]
eighty three points. eightyfuckingthree.
bam adebayo. my favourite nba player. has the 2nd most scored every recorded in nba history. wtff.
my brother randomly called me at work. he doesn't really call so i was worried.
"how tf did bam have 83 points?" hangs_up
WILT... BAM... KOBE...bruhh.
5:15pm. legs.
elliptical warmup. 5mins.
m leg extension. 50kg. 2 sets. 10reps.
m leg curl. 27kg. 2sets. 12reps.
hack squat. 30kgs. 2sets. 12reps.
steppers cooldown. 3mins. 6lvl.\
09.03.26.
[monday]
week one @ 103.8kg
5:30pm. pull.
elliptical warmup. 8mins.
m pulldown. 50kg. 2sets. 8reps.
cbl rows. 43kg. 2 sets. 8reps.
1arm cbl rows. 23kg. 2sets. 8reps.
cbl lat prayer. 15.9kg. 2sets. 12 reps.
07.03.26
[saturday]
week zero @ 105kg
7:30am. push.
treadmill warmup. 1 km. 13mins.
db incline press. 22.5kg. 2sets. 8reps.
m dips. 70kg. 2sets. 10reps.
m pec fly. 40kg. 2sets. 8reps.
m overhead press. 30kg. 2sets. 8reps.
db lateral raises. 8kg. 2sets. 12reps.
06.03.26
[friday]
alright let’s do this one last time…
the twelve week program is now underway.
i’ll be keeping it simple. lift hard. push,pull, legs.
hardcore cutting will kick in with six weeks remaining.
imma be bad bitch skinny soon babyyy.
unrelated but we got this new interns, married couple, who for some reason i suspect are spies. some real ms and mr smith vibes. i won't further explain.
01.03.26
[sunday]
it’s time to put the head down and make some money. slow and steady_march.
