My Week In Workouts

Day 1 - Legs (Quad Focused)

Hack Squats - 3x6-10 (increase weight each set)

Leg Extension Drop Set - 2xAMRAP (choose a moderately challenging weight to start and do as many reps as possible; drop to the next lowest weight and repeat 3x)

Day 2 - Pull (Back & Biceps + Shoulders)

Lat Pulldowns - 3x6-10 (increase weight each set)

Low Row - 3x8

21s - 3x7/7/7 (start with 7 partial reps in the lower range of motion, then 7 partial reps in the top range of motion, then 7 full reps)

Reverse Pec Deck - 3x10-12 (low weight; focus on using rear delts instead of mid-back)

Day 3 - Legs (Glutes and Hamstrings)

Leg Press - 3x10-12 (increase weight each set)

Squat Machine Good Mornings - 3x8

Glute Hyperextensions - 3x12 (light weight; pull yourself upright using only glutes, not engaging upper back)

Day 4 - Push (Chest & Triceps + Shoulders)

Bench Press - 5x5

Overhead Triceps Extensions - 3x6-10 (increase weight each set)

Cable Lateral Raises - 3x10

Day 5 - Legs (Glute Focused)

Bulgarian Split Squats - 3x10

Romanian Deadlifts - 3x10

Hip Thrust/Glute Bridge Superset - 3x10/10 (as heavy as you can go)

Abductions - 3x10/10 (first 10 lean back, then lean forward and pulse)

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For better or for worse, I’ve largely quit social media.

To be honest, it’s mostly out of spite. I was annoyed with Zuck and Meta for bowing to Trump, and then when TikTok thanked Trump by name after briefly shutting down services, I decided that I was done with all of them. I deleted Facebook, Instagram, and TikTok off my phone, although I haven’t deleted or deactivated my accounts yet.

I’m still active on Reddit, and despite never really clicking with Twitter I did create a BlueSky account, which has been a fun place to post. I’ll try to update this account more regularly as well - with everyone hating on mainstream social media lately, maybe a return to old-fashioned blogging is just around the corner.