Today I completed my usual strength-training routine, keeping the focus on building a solid foundation rather than chasing heavy numbers.
My main lifts were
- 🏋️ Squats—5 × 5: 25 kg
- 🏋️ Bench Press—5 × 5: 22.5 kg + 20 kg bar = 42.5 kg total
- 🏋️ Overhead Press—5 × 5: 22.5 kg + 20 kg bar = 42.5 kg total
- 💪 Incline Dumbbell Press
- 💪 Triceps Cable Pulldown
- 🏋️ Dumbbell Side Raises
- 🔥 Plank + additional core exercises
Form Before Weight
Right now, I’m not trying to go hard on the lifts. My priority is learning the movements properly, developing control, maintaining good technique, and building consistency.
There’s plenty of time to increase the weights.
For now, I’m treating this phase as foundation building: master the form first, and progressively increase the load later.
The goal isn’t simply to lift heavier. The goal is to become stronger, more technically efficient, and more athletic over time.
🍳 Dinner After Training
After my workout, I had:
100 g quinoa + 5 whole eggs
A simple meal providing carbohydrates from quinoa, high-quality protein from the eggs, and dietary fats from the yolks.
Estimated Dinner Macros
Assuming the 100 g of quinoa was cooked weight:
| Macro | Approx. amount |
|---|---|
| Calories | ~480 kcal |
| Protein | ~36 g |
| Carbohydrates | ~23 g |
| Fat | ~26 g |
Important: If your 100 g of quinoa was measured dry before cooking, the meal is substantially higher—approximately ~730 kcal, ~46 g protein, ~66 g carbs, and ~30 g fat.
So the quinoa’s cooked vs. dry weight makes a big difference.
Today’s Lesson
Don’t rush the numbers. Build the movement first.
Today wasn’t about proving how much I can lift. It was about showing up, training consistently, improving my technique, and laying the foundation for the stronger version of myself.
Form first. Strength next. Performance eventually. 🔥