Ran the same lower body session from earlier in the week, but today it actually felt even smoother. Same exercises, same structure—just a chance to lock in, push the weight, and focus on clean reps. Lower Body Strength (2–3 Sets • 6–8 Reps): - Leg Extensions - Leg Curls - Hip Thrusts - Hip Abduction - Hip Adductors - Calf Raises Even though it’s the same routine, there’s something solid about repeating it and dialing in the form and intensity. I kept rest around that 1:30–2:00 mark again and still wrapped up in roughly 50 minutes. Remember the goal is to hit each muscle group 2x a week. That can be done via 4 times a week, 3 times a week or twice. I personally do 4 times a week. 4 times : Upper, Lower, Upper Lower 3 times: Upper, Lower, Full Body (Upper & Lower) 2 times: Full body, Full body Don’t overthink the gym. Just focus on hitting each main muscle groups each workout. Lifting heavy. No changes needed yet—just staying consistent, hitting heavy reps, and sending that muscle-preservation signal loud and clear. Lower body locked in for the week. Upper Body tomorrow🔒

Overview 2–3 Sets • 6–8 Reps (Heavy) Goal: Hit every upper-body muscle group with strength-focused intensity Exercises: - Chest Press - Chest Flys - Lateral Raises (Cable) - Lat Pulldown (Wide Grip) - Seated Row (Close Grip) - Overhead Tricep Extension - Preacher Curls - Straight Bar Bicep Curls This was my second lift of the week, and it felt great. Same approach as Day 1—keep the weight heavy enough that those last 6–8 reps are challenging. The workout took about 50 minutes, with 1:30–2:00 minutes rest between sets. I lean toward machines for most movements—just a personal preference—but the key is choosing equipment that lets you push hard and safely. Upper body done. Resting tomorrow for Day 3 🔒

Here’s the full workout routine 2–3 Sets Per Exercise 6–8 Reps (Heavy) Goal: Strength + Muscle Preservation EXERCISES - Leg Extensions - Leg Curls - Hip Thrusts - Hip Abduction (Outer Thigh) - Hip Adductors (Inner Thigh) - Calf Raises Finished this session in about 45 minutes. The whole point here is lifting heavy. Keep your reps in that 6–8 range and push close to failure. You don’t need to literally fail the last rep, but you should not be able to do 4 more reps. If you could, it wasn’t heavy enough. That’s the real “failure test.” This is key on PSMF—we want to send a loud signal to the body to hold onto muscle. Strength-style training does exactly that. Cardio? None for now. The deficit from PSMF is already huge, so fat loss is going to happen without extra cardio. Day 2 is Upper Body. I’ll be posting that workout later today. Locked in! 🔒