DAY 1....... PUSH WORK.....
CHEST, SHOULDERS ,TRIS
Came in early and got the engine warm: light cardio, a few rounds of 20 push‑ups, and mobility between sets to wake everything up. Been eyeing some new gear lately, but until the upgrade hits, I’m squeezing every ounce out of what I’ve got.
Dumbbell Bench Press
5 × 12–18
Rolled into the 60s expecting the usual grind… and ended up blowing past it. Hit 20 clean without losing form. Strength is trending in the right direction.
Incline Dumbbell Flyes
4 × 10–14
Kept it light at 15 lbs and chased that deep stretch. By the later sets the squeeze slowed, but the reps stayed honest. Brick‑by‑brick progress.
Triceps Rope Pushdowns
4 × 10–15
65 lbs today. Instead of chasing high reps, I pushed the load and still knocked out 15. Tris were dialed in.
Cable Lateral Raises
4 × 12–18
Cross‑cable setup — front, rear, and mid‑delts all getting cooked. Only 10 lbs, but perfect isolation makes it feel like double. Never let the traps steal the show.
Seated Overhead Dumbbell Press
5 × 8–12
Bench nearly vertical, 30s in hand. Switched the angle again and it paid off. Last set hit 9 before the wall showed up.
OVERALL NOTES
Everything clicked today — joints felt good, strength was steady, and the tempo stayed controlled. No wasted reps, no ego lifting, just clean execution. Gear upgrades are coming, but the discipline is already here.
TEAM USP stays rising.
CHEST, SHOULDERS ,TRIS
Came in early and got the engine warm: light cardio, a few rounds of 20 push‑ups, and mobility between sets to wake everything up. Been eyeing some new gear lately, but until the upgrade hits, I’m squeezing every ounce out of what I’ve got.
Dumbbell Bench Press
5 × 12–18
Rolled into the 60s expecting the usual grind… and ended up blowing past it. Hit 20 clean without losing form. Strength is trending in the right direction.
Incline Dumbbell Flyes
4 × 10–14
Kept it light at 15 lbs and chased that deep stretch. By the later sets the squeeze slowed, but the reps stayed honest. Brick‑by‑brick progress.
Triceps Rope Pushdowns
4 × 10–15
65 lbs today. Instead of chasing high reps, I pushed the load and still knocked out 15. Tris were dialed in.
Cable Lateral Raises
4 × 12–18
Cross‑cable setup — front, rear, and mid‑delts all getting cooked. Only 10 lbs, but perfect isolation makes it feel like double. Never let the traps steal the show.
Seated Overhead Dumbbell Press
5 × 8–12
Bench nearly vertical, 30s in hand. Switched the angle again and it paid off. Last set hit 9 before the wall showed up.
OVERALL NOTES
Everything clicked today — joints felt good, strength was steady, and the tempo stayed controlled. No wasted reps, no ego lifting, just clean execution. Gear upgrades are coming, but the discipline is already here.
TEAM USP stays rising.
