Today was one of those workouts where the goal wasn’t just to lift heavy—it was about putting together a complete full-body training session with strength, pulling power, arms, conditioning, and mobility.

I started the session with deadlifts, which were the main strength movement of the day.

🏋️ Deadlifts – 5 × 5

I completed 5 sets of 5 reps on deadlifts.

• First 2 sets: 40 kg
• Remaining 3 sets: worked up to my heavier working weight
• Bar: 20 kg
• Plates: 50 kg plates were used during the heavier sets

The focus today was on controlled reps, maintaining good positioning, and getting quality volume rather than simply chasing a maximum lift.

Deadlifts always demand a lot from the entire body, so getting through five solid sets gave the workout a strong foundation.

💪 Weighted Pull-Ups

Next, I moved on to weighted pull-ups on the machine.

I used 30 kg of added weight/resistance and accumulated 55 reps.

Pull-ups after deadlifts are challenging because the back, grip, and overall pulling muscles have already done a lot of work. Still, I wanted to get plenty of quality volume in and really focus on the back and upper-body pulling strength.

🎯 Face Pulls – 3 × 10

After the heavier compound movements, I added face pulls for 3 sets of 10 reps using a moderate weight.

This was more about controlled movement and getting some good work into the rear delts and upper back rather than moving heavy weight.

I like including movements like face pulls because they complement all the pressing and pulling work while allowing me to focus on upper-back control.

💥 Dumbbell Curls – 3 × 10

Then it was time for arms.

I performed:

Dumbbell curls – 3 × 10 reps with 10 kg dumbbells in each hand.

The goal was simple: controlled reps, good range of motion, and no unnecessary swinging.

🔨 Hammer Curls

I finished the direct biceps work with hammer curls using 10 kg dumbbells.

Hammer curls are a great way to finish an arm session because they bring the forearms and brachialis into the movement along with the biceps.

🥊 Light Bag Work

Instead of ending the workout immediately after lifting, I finished with some light bag work.

Nothing crazy—just enough to get some additional movement, coordination, and conditioning without turning it into another hard training session.

It was a good way to bring some athletic work into the session after the weights.

🧘 Full-Body Stretch

After the bag work, I took some time for a good whole-body stretch.

After deadlifts, pull-ups, curls, and conditioning, I wanted to slow things down, work through some mobility, and finish the session feeling better rather than simply exhausted.

🍳 Post-Workout Meal

After training, I had:

• 100 g quinoa
• Mixed vegetables
• 5 whole eggs

A simple, filling meal with carbohydrates, protein, fats, and vegetables.

🚶 30-Minute Treadmill Walk

I wasn’t completely finished yet.

I followed the meal with a 30-minute walk on the treadmill, keeping it light and steady.

For me, this was a nice way to add some low-intensity movement without putting too much additional stress on the body.

The Complete Session

Today’s workout looked like this:

Exercise	Sets × Reps	Weight
Deadlift	5 × 5	40 kg → heavier working sets
Weighted Pull-Ups	55 total reps	30 kg
Face Pull	3 × 10	Moderate
Dumbbell Curl	3 × 10	10 kg each
Hammer Curl	—	10 kg each
Light Bag Work	Light	—
Full-Body Stretch	—	—
Treadmill Walk	30 min	Light

Final Thoughts

Today was a well-rounded training day—heavy compound lifting, pulling volume, direct arm work, conditioning, mobility, and finally some steady-state walking.

The biggest takeaway for me is that a good workout doesn’t always have to be about hitting a personal record. Sometimes it’s about showing up, completing the work with good form, and building consistency.

Deadlifts gave me the strength work, pull-ups and face pulls covered the back, curls took care of the arms, bag work added conditioning, and stretching plus walking helped me finish the day with some recovery-focused movement.

Another workout done. Another day of staying consistent. 💪🔥