Daily Dial 🔋

CARDIO DIAL: DIAL 1: 3min warmup at 5km/h Main dial: 5km, 38:00mins. Split: 6min, 1km, 10km/h DIAL 2: 800m, 5:00m, 10km/h, (3m rest) 800m, 4:50m, 10km/h (3m rest) 600m, 3:38m, 10km/h (2m rest) 600m, 3:30m, 10-11km/h (2m rest) 400m, 2:14 m, 11km/h (2m rest) 400m, 2:10m, 12km/h (2m rest) Total: 3.6km TOTAL CARDIO: 8.6km

Today’s gym routine 30-40min run Dumbbell shoulder press Plate lateral raises Close grip barbell skull crusher variation Dumbbell seated front raises Rear delt fly Cable triceps ✅ CARDIO SESSION SESSION 1: 5min warmup, 0.5km completed. 20 min intermittent, 3km completed Total: 3.5km SESSION 2: 5min warmup, 0.5km completed. 22min intermittent, 3.11km completed Total: 3.61km

I at mention the word “fuck my life” at the end of every set on leg days. It’s a staple 🫡

Every set, must leave you wanting to call the next guy/girl at the gym a cunt or pussy for no reason

I intentionally skipped posting the rep range because you’re supposed to train each rep till failure

🤺🤺 Cardio-Hamstrings-core 30min jog cardio (moderate pace 7-10km/h) Hip thrust 4 sets Dumbbell RDLs 4 sets Dumbbell Hyperextensions 3 sets Standing calf raises x adductors 3 sets Lying leg curls 4 sets Leg extensions 4 sets

If you’re always tired throughout the day, or struggling to get quality sleep. Try this: Don’t have caffeine post 1pm (caffeine has a half life of 8 hours) Turn off any major lights 1-2 hours before bed. Once it’s 7pm I don’t have the major lights in the apartment turned on. I’ll use lamps or the dim led ceiling lights. And once I get in bed to try to press my phone (on the lowest brightness and the contrast switched to the warmest tone), i usually fall asleep in minutes

One of the biggest habits to have a better quality of life after working out is sleep. It is so underrated. It’s a goated recovery routine.

Like I wake up remembering dreams. And in case you don’t know, this is what’s called REM sleep

And when I sleep, I HAVE DREAMS!!!

Usually I’d get sleepy by 2-3am because my body was just so used to it. Now I’m already so sleepy by 10pm

Well, I’ve been practicing not having coffee, energy drink or any drink remotely containing caffeine past 1pm

Remember last year when I was doing research on coffee and its effects on sleep after I was suffering from anxiety attacks?

Also, quitting coffee before 2pm has changed my sleeping pattern and how well rested I feel

Track your meals. Eat Whole Foods over packaged foods. Whole Foods contain micronutrients that’ll aid with basic bodily functions plus recovery. Plus you get filled so much faster. And so you can eat more with lesser calories and still feel full. Usually I’ll have a cheat day during the weekends only if i feel like it. But I make good foods at home that u barely need to binge on fast foods

You don’t need to buy whey protein or other supplements. Creatine is the main supplement you need

New programs won’t help you. You’re most likely not growing muscle optimally because you’re not training until you want to scream the word “CUNT!”, you’re not getting enough sleep, and you’re barely eating your proteins

The truth with building muscle, is that you’ll see the most growth understanding basic movements, time under tension, and training till failure

There’s this thing you see online, where you see all these fanciful workouts incorporating multiple movements at once with barely any weights.

I keep forgetting to upload my workouts, but they’re pretty much the same routines I post.