kennymacfitness

Stress is a confused state. It makes you believe that everything is an emergency. Relax, breathe and don’t let the things that are out of your control interrupt your peace.

Chest Day

•Bench Press 4 x 8-16 reps - Sure, I just talked about branching out beyond the bench press. But you can't avoid the exercise if you're serious about training—or even if you just step foot into any typical strength facility in the world

•Dumbbell Flies 4 x 8-12 reps - Lay on a flat bench, gripping dumbbells in each hand. Press the weights up above your chest, keeping them from touching, with your pinkies turned slightly inward

•Dumbbell Floor Press 4 10-15 reps - No bench? No problem. Take your dumbbell press to the floor for a shoulder-safe chest pump

•Band Chest Fly 3 x 20 reps For a great warmup before a chest workout or a killer burnout to finish one, try out the band chest fly

•Batwing Fly 3 x 15 - Spend more time at the bottom of the movement to really reap its benefits. Start with light weights to get used to the move, and try alternating between overhand and neutral grips to switch things up.

•Half-Kneeling Chest Press 3 x 15 reps - Take a knee for some chest gains. The half-kneeling chest press also gives you the opportunity to hone your core while you're off-balance, offering even more benefits and making the exercise more realistic. In the real world, we don't get to work symmetrically. We're kind of off balance a little bit. This puts you in an off-balance position

•Incline Dumbbell Press 3 x 12-15 HEAVY REPS - This is an upper body push exercise that targets the pectoralis major (upper chest), clavicular, costal and sternal head, along with the anterior deltoids, triceps, biceps and serratus anterior.

•Close-Grip Bench Press 3 x 20 reps - You can lift more weight with a barbell than with dumbbells because they’re more stable. That’s why barbell presses generally build more raw strength in your chest. But this variation puts more focus on your triceps, so you'll get the added bonus of extra work for the biggest muscles in your arms.

Good luck 🍀

Working out makes you:

• Break down your muscles
• Feel sore, tired, and hungry
• Deplete your glycogen stores

That's fine as long you know what to do afterward.

What are the 8 mistakes you need to avoid after your workouts? I’ll start: #3


3. Avoiding fat

Fats may not have anabolic properties.
But there’s zero evidence they’re bad as a post workout meal.

• Tasty as f**k
• Make you full quicker
• Keep you full longer

Eat healthy fats:

• Avocado
• Whole eggs
• Grass-fed steak
• Whole milk protein shakes

I’ll add the remaining 6 if others don’t have it answered already! # 2

2. Rewarding yourself with junk food. Stop eating junk food that:
-Makes you overeat
-Leads to sugar spikes
-Has zero nutrition value

Eat actual food instead. Grab a banana instead of a pack of Oreos. Have a protein shake or a healthy protein….

#4-8

What are the 8 mistakes you need to avoid after your workouts? I’ll start:

4. Sleep deprivation. Muscles don’t grow in the gym. They grow when your body is resting. The best time to do this is when you sleep. Stop binging Netflix. Stop playing your PS5 till 2am. Stop scrolling Instagram all night. Prioritize 7+ hours of quality sleep.

5. Inadequate protein post workout. Stop loading up on carbs and sugars. Your body needs amino acids to rebuild your muscles.
Aim for 0.14g of protein per lb of body weight after working out. Casein protein shakes, healthy protein bars, and protein heavy meals help with this.

6. Waiting too long to eat after working out
You won’t “lose your gains” instantly. But don’t wait too long. Muscle breakdown drains amino acids. Muscle repair requires a consistent source of amino acids. Aim to eat mostly protein within 1-2 hours after your workout.

7. Not drinking enough water. Hydration is key to muscle growth. This is even more important if you sweat a lot. Aim to have 2-4 liters of water every day. Make sure to replenish your electrolytes - sodium, magnesium, and potassium.

8. Not stretching post workout. Stop doing static stretches before your workouts. Start doing stretches after your workouts.
Not stretching can lead to:

• Muscle tightness
• Postural imbalances
• Risk of injury as you train

Have a simple post workout stretch routine.

I fight for my health every day in ways most people don't understand. I'm a warrior.

Working out makes you:

• Break down your muscles
• Feel sore, tired, and hungry
• Deplete your glycogen stores

That's fine as long you know what to do afterward.

What are the 8 mistakes you need to avoid after your workouts? I’ll start:

1. Drinking booze

Your body is expecting nutrients to repair itself with. Fats. Carbs. Proteins. Giving it alcohol instead kills your muscle gains and ruins your fat loss. It causes more muscle breakdown instead of muscle repair.

Skip the drinks.

Have actual food instead

Choose to shine. Look good, Feel good.

The ultimate mystery is one's own self.

Prove them wrong

Everything will be okay in the end.
If it's not okay, it's not the end.

You never know what cards you’ve been dealt, so to improve your odds don’t be overweight, exercise regularly, don’t smoke and only drink in moderation.