Still going light since my strength isn't fully back yet(had hip surgery last summer). Here's a rundown of what I did for today: - warmup -- 10 minutes on a bike + stretching - Hip abduction and adduction machine -- 2 working sets of each - Hamstring curl machine -- 2 working sets - Pendulum squat -- 1 working set - Leg extension machine -- 2 working sets Not nearly as intense as my old leg days(yet).. but my strength and flexibility is coming back. Did just enough intensity to stimulate growth, but not to injure myself. Did you guys workout today? If so, what muscle groups did you hit?

1. Lack of sleep. If you're getting less than 6 hours, there's virtually no chance that you're going to build muscle. Instead, you'll probably end up losing muscle.. not what we want! 2. Not training HARD enough. Doing 12 reps doesn't mean you're going to build muscle. You need to pick a weight that is heavy enough to stimulate muscle growth. 3. Training TOO much. If you do train hard, your body is going to need time to rest. Don't skip your rest days. What did I miss? Comment it below ⬇️

Pops was showing me up haha, had me WORKING to keep up 🤣 Workout: Chest/other parts Started with a 5min warmup on the bike to get the blood flowing - Bench Press: Warmup- 1x15reps with 25lb plates - Bench Press: 1x10 reps @ 1 plate/ 1x7reps (tried for 8 reps)  @ 1 plate+ 10lb plates/ 1x4reps (tried for 5) @ 1 plate+ 10lb + 5lb plates/ 1x3.5 reps @ 1 plate + 10lb + 5lb + 2.5lb plates - Incline bench press followed by push-ups after each set: 1x15 reps @ 25lb plates and then 8 wide pushups/ 1x10.5 reps @ 25lb + 10lb plates and then 7.5 wide pushups/ 1x7.5 reps (aimed for 5 but had a bit more in me) @ 25lb + 10lb + 5lb plates and then 5 wide pushups Dumbbell laying down pec fly with superset: 1x8 reps of the pec fly @ 25lbs+ superset of lateral arm raises, front raises and lateral flys @15lbs (did this twice but on the second set I dropped the pec fly to 20lbs just for more stability and proper depth - Tricep pulldowns drop down sets (Weight is for each handle) 52.7lbs: 20reps 47.5lbs: 20reps 42.5lbs: 25reps 37.5lbs: 25reps 32.5lbs: 30reps 27.5lbs: 50reps Forgot to get gym photos :/

Workout: Shoulders, Back and Biceps - Overhead pulldowns: 3x12 reps @42.5lbs - Shoulder press: 1x12reps/1x15reps @50lbs/ 1x15reps @60lbs - Dumbbell superset of 10 curls and 5 hammer curls: 3 sets @30lbs - Lat pulldowns: 2x12 reps @100lbs/1x15 reps @100lbs - Lateral raises: 3x12 reps @20lbs - Bicep curls machine: 1x12reps @50lbs/1x12reps @65lbs/1x10reps @80lbs

Workout: Leg Day Seated Leg Press (platform moves): 3x25reps @ 130lbs (warmup) Leg Extension: 1x12reps @190lbs/1x12reps @195lbs/ 1x12reps @200lbs Dumbbell squats: 3x10reps @55lbs Seated Leg Press (plated): 3x8reps @4plates on each side- really deep sets!! Solid workout with @Brandan Li 💪💪💪