cosmical777

[cosmical777]

summer master plan

70 days to lock in and reach my goals

goals

75kg

build glutes

flatter stomach

revise for grade 11

work full-time

get prettier

healthier hair

get a tan

weekday schedule

6:00 - wake up

6:00~6:30 - get ready

6:30~8:30 - study

8:30~4:30 - work

4:30~8:00 - exercise

8:00~9:00 - free time

9:00~10:00 - study

10:00 - sleep

weekend schedule

9:00 - wake up

9:00~9:30 - get ready

9:30~12:30 - study

12:30~1:30 - lunch

1:30~3:00 - study

3:00~7:00 - exercise

7:00~11:00 - free time

11:00 - sleep

exercise

daily workout playlist

1 hour cardio

45 min targeted work

15 min stretch

workout split

monday - abs & cardio

tuesday - glutes

wednesday - arms, chest, back

thursday - thighs & side glutes

friday - abs & arms

saturday - legs & cardio

sunday - pilates full body

diet

3L water daily

limit meat & dairy

limit added sugars

omad + 1 protein shake

prioritize protein & fibre

anti inflammatory

other habits

nose fascia routine every morning and night

read every morning and night

small stretch every morning

floss morning and night

summer watchlist

requiem for a dream

the green mile

eileen

prozac nation

words on bathroom walls

pearl

lilja 4ever

jawbreaker

[cosmical777]

leg day workout

equipment

bench/low table

dumbbells

resistance band (optional)

warm up

side reaches (30sec)

hip rotations (30sec)

deep squat (30sec)

downward dog + walks (30sec)

quad stretch (30sec each side)

kneeling hip flexor stretch (30sec each side)

squat with reach x 10

slow squat pulses x 25

30 jumping jacks

activation (banded)

kneeling kickbacks (30sec)

donkey kicks (30sec each side)

hamstring curls (30sec each side)

straight leg pulses (30sec each side)

fire hydrants (30sec each side)

fire hydrant pulses (30sec each side)

clamshells (30sec each side)

bent knee circles fwd (30sec each side)

bent knee circles bwd (30sec each side)

wide glute bridge (30sec)

wide glute bridge pulses (30sec)

glute bridge hold w/ abductor (30 sec)

wide bridge hold (30sec)

workout (weighted)

bulgarian split squats (3x10 each leg)

hip thrust (3x10)

curtsy lunges (3x10 each leg)

goblet squat w/ abductor (2x10)

sumo squat (2x10)

finisher (no equipment)

15 sumo squat pulses

15 sumo squat jumps

15 squat jumps

15 lunge pulses (each side)

close squat pulses (until failure)

notes

only use a weight heavy enough so that you're challenged but able to do reps with proper form

form >>>> weight/number of reps

always stretch out after you're done

stay hydrated

[cosmical777]

weekday routine

huberman inspired but school-friendly!!

6:30 - wake up

6:30~6:40 - quick stretch next to window

6:40~6:55 - wash + pack bag

6:55~7:10 - yoga nirda

7:10~8:10 - workout + water

8:10~8:15 - cold exposure

8:15~8:30 - get dressed

8:30 - leave for school

8:30~3:30 - school

3:30~4:30 - chores/errands

4:30~5:30 - homework/study

5:30~6:30 - cardio

6:30~7:00 - dinner

7:00~9:45 - free time for extra tasks/leisure

9:45~10:00 - night routine

10:00~10:30 - read

10:30 - sleep

notes

no electronics after 9:45

stop eating at least 3 hours before sleep

limit caffeine the first few hours after waking up

yoga nirda link

huberman's reading list

[cosmical777]

50 reasons

50 reasons i want to lose weight

be skinnier than my enemies

look better in clothes

weigh less than my crush

don't jiggle when i walk

have the abs i've wanted for so long

feel comfortable wearing anything

not be judged eating

not feel insecure

lower blood pressure

look good

better jawline

narrower face

bigger eyes

easier to shave

grow muscle without having to lose weight first

can tell people i workout without them laughing

better stamina

not hating my body

better skin

healthier lifestyle

easier to romanticize

not insecure about telling people my weight

less water to drink

fitbit will be proud of me

people i don't like will be jealous

more options for clothes

to prove that i have willpower

finally take control of what i look like

don't look ridiculous running

prove i'm not weak

can be carried

no fupa

narrower shoulders

take up less space

can sit on someone's lap without them dying

more photogenic

prove that i'm not a weak pushover who can't control myself

better health

use less lotion/body oils

sit down without an ocean of thighs emerging

less noticeable stretch marks

take less time washing

have more than the 5 safe outfits that make me look skinnier

quieter footsteps

be considered conventionally attractive

not feel like a giant next to smaller people

make myself proud

be at a low bmi

look elegant

lighter periods