We are selecting five compound exercises — one movement for each major pattern: 1. Upper Body Push: Dumbbell Bench Press 2. Upper Body Pull: Dumbbell Bench Row 3. Upper Body Overhead Press: DB Shoulder Press 4. Lower Body Pull: Dumbbell Deadlift 5. Lower Body Push: Dumbbell Squat You’ll complete 6 sets of each exercise before moving on to the next. This entire workout uses only dumbbells but produces maximum strength, stability, and nervous-system recruitment. 📚 Set Structure (6 sets per exercise) Sets 1 & 2 — 5-Second Eccentric Reps - 5 seconds on the way down - Explode up - Should hit failure at 6–8 repsThis builds control, tendon strength, and raw power. Sets 3 & 4 — 5-Second Pause Reps - Drop down quickly - Pause for 5 seconds at the bottom - Explode up - Should hit failure at 6–8 reps This teaches stability, tension, and perfect positioning. Sets 5 & 6 — Tempo Speed Reps - Quick, clean reps - Full range of motion - Go to failureThis lights up the nervous system and finishes the muscle completely. ⏳ When you finish all 6 sets, THEN move to the next exercise. Slow down, take your time. This is true strength-building work — simple, brutal, effective, and designed to make you strong as hell without much equipment. 📣 Questions, comments, wins… drop them below! Let’s keep building. Pitbull energy only. 🐺🔥

Worked out in the morning and then went home had a smoothie and then later had another smoothie and for dinner had steak and broccoli

Didn’t make it to classes but did arm workout at home and 40 min snowy walk/run. Trying to keep my meals with high protein and had protein shake.

17K steps today to make up for not tracking yesterday. Weight stayed the same as Day 4 but waist dropped 3 more cm (8cm/3inches lost so far total this week). All other daily tasks done!

High FIVE! 🙌🏻