GYM — Daily Grind

Daily Grind

GYM CHECKLIST

Monday · May 11, 2026 ⚡ Training Day

"The iron never lies to you. You can walk outside and listen to all kinds of talk, get yourself workout up about no problem at all — then you just come back and bang some iron."

Today's Progress 0 / 14 Done

🔥

Warm Up

3 tasks

Dynamic Stretching

Hip circles · leg swings · arm rotations

10m Warm Up

Jump Rope

Light pace · elevate heart rate

5m Warm Up

Foam Rolling

Quads · IT band · upper back

5m Warm Up

🏋️

Strength

4 tasks

Bench Press

4 × 8 reps · 80% 1RM · 90s rest

4×8 Strength

Deadlift

3 × 5 reps · max load · 2m rest

3×5 Strength

Overhead Press

4 × 10 reps · strict form · no cheating

4×10 Strength

Pull-Ups

4 × max reps · full ROM · weighted if able

4×∞ Strength

💨

Cardio

2 tasks

HIIT Sprints

8 rounds · 30s on / 30s off · treadmill

8r Cardio

Rowing Machine

2000m · steady pace · zone 2

2km Cardio

⚡

Core

2 tasks

Plank Holds

3 × 60s · elbows · brace everything

3×1m Core

Cable Crunches

4 × 15 reps · slow negatives

4×15 Core

🥩

Fuel & Recovery

3 tasks

Pre-Workout Meal

Carbs + protein · 60 min before session

— Fuel

Post-Workout Shake

40g whey + 50g dextrose · within 30 min

— Fuel

Cold Shower + Stretch

3 min cold · 10 min static stretch · log session

15m Recovery

Tasks

Zones

90m

Est. Time

No Days Off · Lift Heavy · Eat Clean · Sleep Hard · Repeat · No Days Off · Lift Heavy · Eat Clean · Sleep Hard · Repeat ·