One of the biggest mistakes I made during year one was going into the gym without a plan
Too much volume.
Not enough recovery.
Random workouts.
Trying to optimize everything.
Now I keep things much simpler.
This is the split I’m currently running—and honestly, it’s probably the best Gym/Life balance I’ve ever had.
⸻
My Current Split
Push
Chest, shoulders, triceps.
This day is focused on pressing strength and upper body size.
Main movements:
Incline press
Barbell Shoulder press
Dumbbell accessories (flys,lateral raises)
Tricep work (skull crushers)
Simple progressive overload:
👉 Add reps, weight, or improve execution over time.
⸻
Mobility Day
This has been one of the biggest game changers for me.
Instead of constantly feeling beat up, I now take time to:
improve mobility
recover
walk
get blood flow
work on core stability
It helps me stay consistent long term.
⸻
Pull
Back, rear delts, biceps.
This day is heavily focused on:
rows
pull-downs
pull-ups
deadlifts
I’ve really been prioritizing back development and rebuilding my pulling strength.
⸻
Flex Focus Day
This is where I listen to my body.
Sometimes it becomes:
cardio
arms
abs
extra recovery
technique work
I stopped forcing intensity every single day.
That change alone helped my consistency a lot.
This day is always a light pump day with steady state cardio
⸻
Legs
Leg day is built around:
squats or variations
hinges
hamstrings
calves
Nothing fancy.
Just hard work and progression over time.
⸻
Why this split works for me
At 38, recovery matters more than my ego.
This setup gives me:
structure
recovery
flexibility
progression
And most importantly:
👉 sustainability
The push,pull, legs days are non negotiables. They are must hits. Mobility/flex focus day I can always do at home. These are non stress days
⸻
No-Bake Cottage Cheese Cheesecake
High protein. Simple ingredients. Actually tastes good.
Ingredients
Cheesecake Filling
1 cup cottage cheese
1/2 cup Greek yogurt
1 scoop vanilla protein powder
2 tbsp maple syrup or honey
1 tsp vanilla extract
Juice of 1/2 lemon
Topping
Fresh blueberries
Crushed strudel or granola for crunch
Directions
Add cottage cheese, Greek yogurt, protein powder, maple syrup, vanilla, and lemon juice into a blender.
Blend until completely smooth and creamy.
Pour into jars or bowls.
Chill in the fridge for at least 1–2 hours.
Top with blueberries and crushed strudel before serving.
Optional Upgrades
Add cinnamon
Use cheesecake-flavored protein powder
Mix crushed graham crackers into the topping
Add chia seeds for texture