Life Updates & Upper Body Training 💪

Hey everyone! I hope you’re doing well and crushing your goals, whether they’re fitness-related or life in general. I wanted to take a moment to catch you all up on what’s been going on lately—both in my personal life and in the gym. It’s been a rollercoaster of changes, a few unexpected challenges, and (of course) some solid progress with my upper body training. If you’re here for workouts, motivation, or just a friendly check-in, you’re in the right place.

Life Lately: Slowing Down to Speed Up

Let’s start with life updates. Over the past few months, I’ve had to slow down a bit—something I’m not great at. Between work, family, and managing some personal health issues (nothing major, but enough to make me re-evaluate my pace), I realized I was constantly in “go” mode. You know that feeling when you’re ticking all the boxes but still feel drained? That was me.

So, I made some changes. I’ve started prioritizing recovery and mental health just as much as my physical goals. I added daily journaling, some light meditation, and even started saying “no” to things that don’t serve me. It’s been freeing, honestly. I’m learning that slowing down doesn’t mean giving up—it means making space for better things.

And guess what? That new mindset has actually helped me push harder in my workouts. With a clearer head and more balanced life, I’ve been hitting new PRs and feeling stronger than ever. Let’s talk about that.

Upper Body Training: My Current Routine

Now to the juicy stuff—upper body training. For me, the upper body is one of the most satisfying areas to train. You can actually see progress fairly quickly, and it has a huge payoff in terms of posture, strength, and confidence. Whether I’m pushing weights at the gym or doing bodyweight exercises at home, there’s something empowering about a strong chest, shoulders, arms, and back.

Here’s a breakdown of what my upper body training looks like right now:

1. Push Day (Chest, Shoulders, Triceps)

I usually hit push day twice a week. Here’s what a typical session includes:

• Barbell Bench Press – 4 sets of 6-8 reps
• Incline Dumbbell Press – 3 sets of 8-10 reps
• Overhead Shoulder Press – 4 sets of 6-8 reps
• Lateral Raises – 3 sets of 12-15 reps (burns SO good)
• Cable Tricep Pushdowns – 4 sets of 10-12 reps
• Dips – 3 sets to failure

The focus here is progressive overload—adding a little weight or a couple more reps each week. I also try to keep rest periods consistent and form super clean.

2. Pull Day (Back, Biceps, Rear Delts)

My pull days are also twice a week. They’re great for posture and overall strength.

• Deadlifts – 4 sets of 5 reps
• Pull-Ups – 3 sets to failure
• Barbell Rows – 4 sets of 8-10 reps
• Face Pulls – 3 sets of 15 reps
• EZ Bar Curls – 3 sets of 10-12 reps
• Hammer Curls – 3 sets of 10 reps each arm

I love the variety on pull day, and I find that working on rear delts and traps gives me that wide, powerful look I’m going for.

Training Tips: What’s Been Working for Me

As I’ve focused more on upper body strength, I’ve picked up a few tips that might help you, too:

🔹 Prioritize Form Over Ego

I used to chase numbers just to lift heavier, but I’ve learned that strict form gives better results and prevents injury. If I can’t control the weight, it’s not worth it.

🔹 Warm Up Smart

A quick five-minute warm-up (jump rope or light cardio) followed by dynamic stretches has made a big difference. My joints feel better and I get more out of each lift.

🔹 Don’t Neglect Recovery

Sleep, nutrition, and rest days are not optional. When I skip them, I feel it instantly. I aim for 7-8 hours of sleep, hydrate like crazy, and never train the same muscle group two days in a row.

🔹 Track Your Progress

This one’s huge. I log every workout in an app so I can see progress over time. If I’m not lifting more or pushing harder, it’s time to tweak the routine.

Nutrition: Fueling the Gains

I wouldn’t be making upper body progress without dialing in my nutrition. I’ve been sticking to a high-protein diet—about 1 gram of protein per pound of body weight—and keeping carbs around my workouts to fuel and recover better.

My favorite post-workout meal right now? A grilled chicken wrap with sweet potatoes and a side of Greek yogurt. Tasty, simple, and packed with nutrients.

Small Wins That Feel Big

Since focusing more on upper body training, I’ve noticed some small wins that feel huge:

• I can carry all the groceries in one trip.
• I can do more push-ups than ever before.
• My posture has improved—no more slouching at the desk.
• Clothes fit better. (Shout out to fitted t-shirts!)
• Most importantly: I feel strong. Mentally and physically.

Final Thoughts

So, that’s where I’m at right now. Life’s been busy, but I’ve been using this season to recalibrate, focus on what matters, and train smarter. If there’s one thing I’ve learned, it’s that progress isn’t always linear—but showing up consistently is what makes the difference.

If you’re looking to get into upper body training, start simple, stay consistent, and don’t forget to celebrate your wins along the way. Your body (and your mind) will thank you.

Thanks for reading, and let me know—what part of upper body training do you enjoy the most? Or if you’ve had any life updates lately, I’d love to hear how you’re doing, too.

Until next time, keep lifting and living strong. 💪