Cycle 5 Day 1 +Journal Prompts (workout corrected)
#lemon8fitness #workout #Fitness #upperbody #workoutplan @ChatGPT @Lemon8 Fitness @Lemon8 Wellness
Edit note: the main workout seemed too short so I fixed it. I use @ChatGPT to help perfect my workouts (20+lbs later id say it works) and also have it mark if you should be having extra protein or not. I’m 6ft with my new weight of 175.6lbs and I need 160g of protein for heavy lift days which means for me doubling my eggs. Also… the workout is meant to be 30+ minutes and this includes: warmup, main workout, finisher and depending on the day the core or/and mini stepper. If you don’t have a mini stepper then you do stairs if they are available or stairmaster or walking. Either way it’s a 5-6 minute workout. More on the core circuit in the previous post.
Today is the first day of cycle 5!
(34 days until we leave to see my mom which means I really need to work hard to stick to my habits and where I wanna be mentally and physically)
Today we are starting with upper body push exercises. I have changed the way the workout plan is just slightly. We will have push days, pull days, a mix of both, cardio, and finish with total body.
Today is upper push and tomorrow will be lower push followed by core&glutes and then the first active rest day.
Leave a 💪🏻 if you’re ready for today!
Also don’t forget to do your journal prompts and finish all your daily commitments!
Also side note: after I get back from vacation in October (I’ll just be gone for 4-5 days at the very beginning of the month… I believe it’s the first full week of October), I will have a whole new challenge ready that will help us finish the year off strong ❤️🔥
Embarking on a new workout cycle is an excellent opportunity to build consistency and track your progress both physically and mentally. This Cycle 5 focuses on a structured approach including upper push, lower push, core & glutes, active recovery, and more, which helps target all major muscle groups for balanced development. The upper push day concentrates on muscles like chest, shoulders, and triceps with exercises such as Overhead Shoulder Press, Overhead Tricep Extension, Tricep Kickbacks, Shrugs, and a push finisher overhead hold. Incorporating a core circuit including Dead Bug, Plank, Weighted Side Bends, Wall Crunches, and Seated Ab Twists not only strengthens your core but improves overall stability, crucial for functional fitness. Journal prompts accompanying the workouts are a smart way to nurture mindfulness and hold yourself accountable. Reflecting on current weight, body fat, clothing fit, goals, mental and physical state, and excitement for exercises keep your motivation high and help identify any challenges early. Daily check-ins on energy levels, modifications needed, and post-workout feelings round out a holistic approach to self-care. Nutrition also plays a key role; reminders about protein intake post-workout ensure your muscles receive the nutrients needed for recovery. Optional weekly check-ins help monitor milestone achievements like strength, endurance, and body composition changes, enabling you to adjust your plan for continued improvement. Balancing workout intensity with recovery days and mindful eating as you approach important events like a vacation ensures sustainable progress. This plan’s thoughtful design supports both physical results and mental resilience, setting you up for a strong finish to your fitness year. Stay consistent, listen to your body, and use your journal as a tool to grow stronger every day.
