Week 5. The hard week.
Deadlift program: 5 sets of 5 reps = 25 total working reps.
Warm-up:
• 135 lbs — 2 sets of 10
• 185 lbs — 1 set of 8
Today felt like one of those old-school training sessions. Homie pulled up and the energy was different.
Set 1: mentally challenging.
Set 2: probably my best set of the day.
Set 3: started overthinking because of the camera and trying to be “perfect” threw me off.
Set 4: we shook it off, danced a little, and refused to let the small brain 🧠 win.
Set 5: emptied the tank and gave it everything I had.
Accessories:
• Lying leg curls
• Assisted pull-ups
• Abs
• Clamshells
• Kicks & lateral raises
I actually screamed after seeing my triceps and lateral delts coming in. 😂
Body recomposition is slow, but the results are showing:
• +3 lbs muscle gained
• -1.2 lbs fat lost
• Visceral fat down
• Subcutaneous fat down
• Body fat percentage reduced
The scale is not the full story. Strength, recovery, muscle definition, performance, and health matter too.
Today was a good day. A reminder that progress is never perfect, but consistency always wins. 💪🏾🔥
KK Fit Bodies#KK
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When you are on emission you don’t let time slip by. Had a cancellation and took that one hour to squeeze in quick conditioning , back and biceps since. I knew I would be out for 2-3 days.
When you battle rope, take advantage. Battle rope, jumping jacks & , burpees are some of the most efficient metabolic conditioning, fat burning and high heart rate exercises.
🔐Battle ropes are one of the most efficient tools for metabolic conditioning they spike your heart rate quickly while training strength, endurance, and coordination at the same time.
🔥 What Makes It “Metabolic Conditioning”?
MetCon = training that improves how your body produces and uses energy.
Battle ropes:
* Combine strength + cardio
* Keep your heart rate elevated
* Train both anaerobic (power) and aerobic (endurance) systems
Today was good one or so. Weight was slow off the ground however we corrected that.
75% it 300 lbs 225 lbs 5 sets, 3 reps Working.
Starting to focus on accessories! These stabilizing muscles are so important in our day to day lives and I forget to work on them.
Reverse hyperextensions (reverse hypers) are one of the most underrated movements for lower body strength and injury prevention these used to be part of my lower body routine during LA Fitness days. They are back.
Donkey kicks is oldie but good for round glute. Add ankle weights and enjoy the burn. These can be down at home with resistance bands or body weight.
Don’t leave stabilizing muscles behind, they will scream for attention and you will not like it.
❤️
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