🏋️‍♂️ Workout Report – Week 3: Day 4 (Upper Body – Vertical Push) 🙆

Hey Warriors!

Just wrapped up my Upper Body (Vertical Push) session, and let me tell you, I brought the heat today! 🔥 Here’s the lowdown on how it went:

🔥 Warm-Up Routine:

1. Stationary Bike: Pedaled for 65 minutes like I was chasing the ice cream truck. 🍦

2. Skipping Rope: Nailed five sets of 1 minute – tripped only twice, so I’m calling that a win. 😅

3. Dynamic Stretching: Did some arm circles and shoulder rolls. Felt like a windmill in a hurricane. 🌪️

🌅 Pre-Workout Ritual:

Crushed 50 total swings with my trusty 32 kg bell. Felt like a Viking warming up for battle. ⚔️💪

💥 Today’s MAIN Workout:

I went full beast mode and completed **10 rounds** (yep, you read that right – 10 rounds!) of the prescribed circuit. Here’s the breakdown:

1. Double Arm Swings: 10 reps with the 32 kg bell. My arms are now officially made of steel. 🤖

2. Alternating From Top Overhead Press: 5 reps/arm with the 24 kg bell. Shoulders were screaming a bit, but I told them to chill. 🗣️

3. Cheat Rows: 10 reps with the 32 kg bell. My back is now a brick wall. 🧱

Rest: Took ca. 1 minute between rounds to hydrate and question my life choices. 💦🤔

FINISHER: Again, 50 swings @32 kg

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### **🧘‍♂️ Cooldown:**

- Static Stretching: I spent 8 minutes stretching like a lazy cat and trying to catch my breath. 🐱✨

### **💬 Final Thoughts:**

I may have overdone it with the **10 rounds**, but hey, no pain, no gain, right? 💪😅 Feeling like a superhero (albeit a very sore one). Ready for your feedback – and maybe a medal? 🥇

Catch you later,

@Chandler Marchman

, coach! 🚀

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