I'm Taking a recovery day today, feeling very sore and a bit burned out I've even been lifting light this week, but I feel exhausted especially the day after my workout I've been watching my nutrition, been tracking my water intake and even been getting enought sleep to recover but I feel more burnt out than ever any tips on what I can do to recover, am I just getting old? Lol I want to get on track on my strength? I know Im capable of doing more But seem to feel weaker than I've ever felt. Any tips ?

You may know I'm coming off a sports hernia that started when I was training for a marathon, so I'm getting back into some lifting again too! Thought it would be great for accountability to go back through this program with those of you who were starting it. So my maxes today were: Bench Press 240 Squat 290 Military Press 115 I'll be back to a 300lbs bench and nearing a 400lbs squat by the end of these 10 weeks! 🫡

Bench Press * Warm-up Set 1: 115 lbs, 10 reps * 1-Rep Max (1RM): * Set 2: 135 lbs, 2 reps * Set 3: 155 lbs, 2 reps * Set 4: 185 lbs, 2 reps * Set 5: 205 lbs, 1 rep Squats * Warm-up * Set 1: 95 lbs, 8 reps * 1-Rep Max (1RM): * Set 2: 115 lbs, 1 rep * Set 3: 135 lbs, 1 rep * Set 4: 155 lbs, 1 rep * Set 5: 165 lbs, 1 rep * Set 6: 185 lbs, 1 rep * Set 7: 190 lbs, 1 rep (Max) Military Press * Warm-up * Set 1: 45 lbs, 15 reps * 1-Rep Max (1RM): * Set 2: 55 lbs, 1 rep * Set 3: 70 lbs, 10 reps * Set 4: 80 lbs, 10 reps * Set 5: 90 lbs, 1 rep * Set 6: 100 lbs, 1 rep * Set 7: 115 lbs, 1 rep * Set 8: 125 lbs, 1 rep * Set 9: 135 lbs, 2 reps (Max) Tricep Extensions/Press * Triceps Press: * Set 1: 85 lbs, 10 reps * Set 2: 100 lbs, 10 reps * Set 3: 115 lbs, 10 reps * Set 4: 130 lbs, 10 reps * Triceps Extension: * Set 1: 55 lbs, 10 reps * Set 2: 70 lbs, 10 reps * Set 3: 80 lbs, 10 reps

Deadlifts * Warm-up: * * Set 1: 135 lbs x 10 reps * Working sets: * Set 2: 155 lbs x 6 reps * Set 3: 185 lbs x 6 reps * Set 4: 205 lbs x 6 reps Bent-Over Rows * Warm-up: * * Set 1: 25 lbs x 10 reps * Working Sets: * Set 2: 30 lbs x 10 reps * Set 3: 35 lbs x 6 reps * Set 4: 40 lbs x 3 reps Bicep Curls * 3 sets of 8-10 reps * Set 1: 40 lbs x 12 reps * Set 2: 40 lbs x 10 reps * Set 3: 45 lbs x 10 reps Calf Raises (Machine) * 3 sets of 12-15 reps * Set 1: 90 lbs x 12 reps * Set 2: 110 lbs x 15 reps * Set 3: 130 lbs x 12 reps

"If you want to burn more fuel, you need to build a bigger engine" or more appropriately here, "If you want to burn more fat, you need to build more muscle." Many of you just need a basic starting point to get into the gym and have a quick workout that can still help you gain muscle, and burn fat. This program is that starting point! You'll be able to see progress monthly! This program is designed for hypertrophy using progressive overload and percentage-based training. You’ll max out on Week 1, load progressively over 4 weeks, then retest your 1RM in Week 5, followed by another 4 weeks of progressive loading and a final max-out in Week 10. If followed appropriately with adherence to rest period timeframe these workouts should complete between 30-45 minutes. Tips for Success: - Rest Periods: 60-90 seconds between sets for hypertrophy. - Progressive Overload: Increase the weight progressively while maintaining good form. - Form Focus: Pay close attention to your form to avoid injury and maximize muscle activation. - Nutrition: Ensure you consume enough calories and protein to support muscle growth. Week 1: Max Testing Week (Find 1RM) Note- During Max week, I recommend resting 2 days in between Maxes. Perhaps Do day 1 on Monday and then Day 2 on Thursday. This will allow your central nervous system to recover from the exertion and give you the best chance at your best lift. Day 1: Push Day - Bench Press: Warm up, then work up to 1-rep max (1RM) - Squats: Warm up, then work up to 1RM - Military Press: Warm up, then work up to 1RM - Tricep Extensions/Press: 3 sets of 8-10 reps Day 2: Pull Day - Deadlifts: Warm up, then work up to 1RM - Bent-Over Rows: Warm up, then work up to 1RM - Bicep Curls: 3 sets of 8-10 reps - Calf Raises: 3 sets of 12-15 reps Weeks 2-5: Progressive Loading (Percentages of 1RM) NOTE: I recommend performing each day twice in a given week. For example, Monday Push, Tuesday Pull, Wednesday active recovery (walk/yoga/etc), Thursday Push, Friday Pull, Weekend Rest/active recovery.