Michmasterflexx

Sundays are my "rest" days. Which requires technically, lighter workouts then I usually do.

I'm at the gym 7 days a week. Every day is different for which part of my body i focus on

As my work rotation is landing on Sundays for a bit, yoga is not an option today as I always do hot yoga as well every sunday.

So today is running, a bit of core and focusing on upper body strength training.

Also ride my bike to work!

🔥 Why Step‑Ups Are a Game‑Changer (and Why I Use the Smith Machine)

Step‑ups are one of the most underrated lower‑body movements, but they deliver serious results. They build functional strength, improve balance, and target the glutes, quads, and hamstrings in a way that mimics real life—think climbing stairs, hiking, or powering through your day with more stability and confidence. They’re also incredibly joint‑friendly, making them a great option for anyone wanting strength without strain.

I choose the Smith machine for step‑ups because it gives you the best of both worlds: freedom of movement and controlled stability. The guided bar path lets you focus on driving through your working leg without worrying about balance stealing your strength. That means better muscle activation, safer progression, and the ability to load the movement with intention. It’s especially powerful for isolating the glutes and quads while keeping your form clean and consistent.

In short: step‑ups build real‑world strength, and the Smith machine helps you perform them with precision, power, and confidence

🔥 Bulgarian Split Squats: The Leg-Day Game Changer

Bulgarian split squats are one of the most powerful lower‑body movements you can add to your routine. They target your quads, glutes, and hamstrings while forcing your core to stabilize, giving you strength, balance, and serious muscle definition. Because each leg works independently, they also help correct imbalances and build real functional power.

💪 Why I Love Doing Them on the Smith Machine

I take mine to the Smith machine because it lets me load more weight safely, stay locked into perfect form, and keep my balance dialed in. With the bar stabilized, I can focus on depth, drive, and muscle engagement—no wobbling, no guessing, just pure controlled strength. It’s the perfect setup for pushing intensity without sacrificing alignment.

⚡ Fuel Your Training: Creatine + EAAs During & After Your Workout

When you’re pushing for strength, endurance, and real muscle recovery, creatine and EAAs make a powerful combo.

During your workout, EAAs help keep your muscles fueled and ready to perform. They support muscle protein synthesis while you train, helping reduce breakdown and keeping your energy steady through every rep. Think of them as your intra-workout insurance policy—keeping your muscles primed, hydrated, and ready to push harder.

Post‑workout, creatine steps in to replenish what your muscles used up during training. It supports strength, power output, and recovery by restoring your body’s natural energy stores. Pairing creatine with EAAs after your session helps kick‑start the repair process so you can recover faster, build lean muscle more efficiently, and come back stronger for your next workout.

It’s a simple routine that supports performance, recovery, and long‑term progress—perfect for anyone committed to leveling up their training.

I’m all about alternating supersets for core work—they keep me challenged, focused, and getting stronger every week. I hit core and back twice a week, every Wednesday and Saturday, and I still weave in quick daily core sessions because consistency is everything. A strong core isn’t just a goal for me… it’s the foundation of real strength, confidence, and longevity. When your core is solid, everything in your fitness journey gets better.