23 Oct 2024 05:23
How I Completely Transformed My Fitness Journey in 2024 to See Results: Workout Split, Protein Intake, Diet, Motivation, and More!
In this episode of Manifest Daily, I’m diving deep into my fitness journey —from my current workout split to what’s working for me diet-wise and everything in between!
I’ll walk you through what I focus on each day at the gym (exercises below!!), the active recovery routine that helps me stay injury-free, and the key changes I made in January 2024 that have 10x my progress. I’ll also share how I’m tracking my protein intake, my plans to start tracking macros, and the fitness goals I’m striving to hit by the end of this year and beyond.
Whether you're just starting out in the gym or looking for some fitness inspo, this episode is packed with tips to help you stay on track with your goals.
In this episode, we cover:
- My workout split and the exercises I focus on each day
- What I do for active recovery on weekends
- The fitness changes I made in January 2024 and how they’ve helped me see results
- My current diet, protein intake, and plans for tracking macros in 2024
- My fitness goals for 2025 and some of my favorite workout songs to keep me motivated (linked below)
My Lituation Playlist on Spotify: https://open.spotify.com/playlist/6eQfJtZ7Na97FdNjbeaZI0?si=s-UhoTJ6Tw-VzBklTJNqtA
My Current Split for October 2024
Monday, Wednesday, Friday (Legs)
Dynamic stretching
Core:
- 3 x 12 toe touches w/20lbs
- 3 x 12 Russian twists with 20lbs
- 3 x 30s plank
Legs
- 1 x 15 hip thrusts @ 50lbs, 2 x 10 @ 90lbs, 2 x 12 @ 70lbs
- 1 x 12 @ 90lbs, 1 x 20 @ 110lbs, 2 x 15 leg extensions @ 120lbs
- 3 x 12 leg press @ 140lbs, 2 x 10 single leg press @ 40lbs OR smith machine squats
- 3 x 12 hamstring curls @ 50lbs
- 3 x 25 calf raises @ 20lbs on smith machine
- 3 x 12 back extensions @ 15lbs, then extensions till failure
Stair Master for 30 minutes
Tuesday, Thursday (Upper Body)
Warm Up/Stretch
Core:
- 3 x 3 bodyweight chin ups
- 3 x 12 toe touches w/20lbs
- 3 x 12 Russian twists with 20lbs
- 3 x 30s plank
Upper Body
- 1 x 12 lateral raises @ 7.5, 3 x 12 lateral raises @ 10lbs
- 3 x 12 rows @ 50lbs OR lat pull downs
- 1 x 15 biceps curls @ 17.5, 3 x 10 @ 20lbs
- 3 x 12 chest press @ 15lbs
- 1 x 15 @ 25lbs, 3 x 10 @ 30lbs, 1 x 15 tricep pull down @ 20lbs drop set
Stair Master for 30 minutes
Social Media
—
Links
Some of these links are affiliate links.
Our Sponsors:* Check out Rejoyn: www.rejoyn.comSupport this podcast at — https://redcircle.com/manifest-daily/exclusive-contentAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
