7/26- 8/1 rest
8/2
90 min swim
5800 steps
8/3
90 min swim
7500 steps
5 Likes
Did a good chest/back/shoulders workout just now 
I love the gym. So much better than drugs honestly 
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A day of rest from the gym for me today.
It’s much needed, always remember a good day of letting your body just heal and become stronger is good.
Hope all is well, keep kicking ass!
EDIT:
But, my son wanted to go. So we did.
Dumbell press 10 lbs each, hangers, farmers walk, lat pull down, sholder raises.
And, his favorite, the treadmill lmaoo.
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Cardio day. Ran 3 miles at a steadily increasing incline. I had to just burn it off because I had a short exercise window and a lot of pent up energy. Building that uphill stamina.
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Did a good ol’ arm day today
Ate soo much candy last night sadly. Thankfully, didn’t really gain back much water weight at all. So, still on track for my weight loss goals at least. But, doing that last night definitely stagnated my fat loss for maybe a day or so 
Epic progress photo My lats are finally bigger than my love handles again lol. I forgot to take a progress selfie today, so this one is from yesterday.
Honestly, I felt a bit embarrassed at the gym today because I tend to sweat a lot at the gym, and then soo much sweat went onto my crotch area to the point where it looked like as if I pissed my pants really hard LOL. Then again, I’m at the gym for myself, not for what others think so it didn’t really bother me
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good to hear that! I know I tend to sweat more these days when i’m working out. I am glad you are doing so well in your journey. Love that smile 
Keep up the great work 
2 Likes
8/4
100 min swim
3 mile treadmill walk 4.0 speed 6% incline
14000 steps
4 Likes
Work Steps 11pm to 7:30am
Lifting boxes all night is a pretty good workout.
Have a good day to all.
Update:
Back in the 20,000 step club
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Y’all are doing great. Keep going… Ten minutes or ten miles, it all matters.
I’m really into spin class at the moment and doing about 3 classes a week with my normal schedule. In a normal week, I tend to do 3 strength training classes, two yoga classes, a body conditioning class, maybe a body combat class or bootcamp session and two 5k runs. Plus keeping 10k steps daily as standard. It’s working for me and I switch it up if it’s not. My cardio is better than ever and I’m noticing that long hikes and hill climbing are pretty easy now.
Get at it, do what you love 
Winter is coming, and I love to swim in winter 
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You’re strong af!!! I can barely bench 200 lbs honestly haha. I don’t train so much for strength, but kinda makes me wanna focus on strength a bit
Just posting my update here: did legs today My girlfriend joined me at the gym today which was nice. We are both on track for losing weight. I taught her about calories and such.
I know there are different ways to lose weight, but usually I track calories and protein with numbers for everything I eat since I feel like quantifiable metrics allow me to be more precise with my goals
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Powerlifting is in my roots, my body knows it.
Get after it, lets go lift a truck. 
Nah, but last February i benched 345 for 1.
Then i quit.. lost weight, felt like shit. It really is the road to 405.
Glad you did legs, leg day boosts that testosterone the most, pending the androgen receptors in your body.
Sounds anabolic.
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Precisely! 
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I did a jam packed 45 minute workout focused on back and triceps. My chin ups are really coming along and my triceps felt swole afterwards. I was the only one in the gym and it felt great.
It’s helping to keep my focus and get some of my agression out. I also took the dog for a walk at lunch and another in the evening. Got 14k steps in.
I’ve shaved off another couple of pounds too and have manged to keep it off even on the days when I’m not tracking my food intake. I’m down 12 lbs and I really want to see how lean I can get.
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I’m lately busy with Norwegian Protocol 4x4 and oh man, it’s tough. 4min full loco mode (heart rate 85-95%), 4min rest. Repeat 4 times.
So or sprint/walk or at home workout - squat and press with kettlebell, burpees etc. It definitely making time goes slower, those 4min are even longer than 4min of plank 
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Heart rate at 85-95% is crazy! 
Amazing work, Mischa! 
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I have to re-calculate and start tracking my macros again if I want my little six pack I’ve been trying for for the past two years. I don’t like all the work that comes into it but I have to. My nutritionist calculated all that for me but again that was two years ago. It’s more likely outdated since I hit the gym more and have been doing an insane amount of competitions.
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I’ve not done macros before. Mostly because food prep always seems like a hassle and I despise eating the same thing for every meal. However, if I want the results I gotta put in the work. Currently I just use Noom to track what I take in. Don’t really restrict myself from anything and often have cheat days. It’s slow progress but the daily weigh ins are still moving in the right direction. Mostly.
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8/5/25
100 min swim
5 mile treadmill walk 4.0 speed 6% incline
13000 steps
6 Likes