Evan Get Fit

One year after taking my health seriously and many more years to come.

Fitness, health, daily check-ins and food logs.

[Evan Get Fit @EvanGetFit]

Check out this post on Lemon8! https://t.co/dsJkzNLReK #Lemon8

[Evan Get Fit @EvanGetFit]

Cable Arnold Press: 27lbs, 10; 40lbs, 2x10
Cable Lateral Raises: 13lbs, 3x10
Dumbbell Incline Bench: 40lbs, 12; 50lbs, 2x10; 40lbs, 10
Seated Cable Rows (Narrow grip): 70lbs, 3x10
L Chin-ups: 12, 8, 6
https://t.co/fr3gyTn3iA

[Evan Get Fit @EvanGetFit]

This new routine where I focus on shoulders first then chest is really working. I was able to progressively overload compared to the previous upper body session.

#fitnessprogress #gymsession #upperbodystrength #bodybuilding
https://t.co/G3nWpd8oG7

[Evan Get Fit @EvanGetFit]

This routine: Upper, Lower, Cardio.

Pec Fly: 160lbs, 2x10; 150lbs, 8
Decline Press: 50lbs, 2x10; 60lbs, 8
Front Pulldown: 90lbs, 10; 100lbs, 2x10
Leaning Lateral Raises: 15lbs, 10; 20lbs, 10; 25lbs, 10
L Hang Leg Raises: 3x20
https://t.co/OabWyAVyly

[Evan Get Fit @EvanGetFit]

I did some track intervals yesterday. 6 x 400 meters with 600 meters recovery. Ran to the track for warmup and jogged home after.

#running #fitness #trackrunning
https://t.co/47pWx5mmz1

[Evan Get Fit @EvanGetFit]

Seven weeks out from the Ajax Waterfront Race. I signed up for the 5K+15k. I just came back from a vacation on the East coast and starting to ramp up on training again so I can be ready for the race.
https://t.co/Tg16IGdoUk

[Evan Get Fit @EvanGetFit]

Romanian Deadlift: 225lbs, 4x6; 135lbs, 15
V-Squat: 225lbs, 3x10
Hip Thrust: 315lbs, 3x6
Bulgarian Split Squats: 70.5lbs, 3x10 (per leg)
Hanging Leg Raises: 3x8

#bodybuilding #gymrat #gymsession #goodlifefitness #workout
https://t.co/njkGokozQI

[Evan Get Fit @EvanGetFit]

Run club meet.

Do an 8km run with the Town Runners. Fun get together every Wednesday at a local brewery.

#running #runclub #fitness
https://t.co/AY1rewZsHH

[Evan Get Fit @EvanGetFit]

Chest Press: 110lbs, 10; 120lbs, 10; 130lbs, 10; 110lbs, 12
MTS Rows: 70lbs, 3x10
Pull-ups: 8, 2x6, 2x5
Cable Lateral Raise: 20lbs, 3x10
Diamond Push-ups: 2x15, 10
Pistol Squat: 3x6
Biceps Push-up: 2x12, 10
Dragon flag: 2x4, 2
https://t.co/GAKSpGuLIM

[Evan Get Fit @EvanGetFit]

Pec Flys: 55lbs, 4x10
MTS Row: 60lbs, 3x10
Lateral Raise: 10lbs, 3x10
Press-down: 50lbs, 3x10
Preacher Curl: 60lbs, 3x10
EZ-Bar Reverse Curl: 40lbs, 3x10
MTS Crunch: 120lbs, 3x10 #gymsession #strengthtraining #gymrats #bodybuilding
https://t.co/Lvp92WryUT

[Evan Get Fit @EvanGetFit]

Smith Squat: 185lbs, 3x10
Hip Thrust: 270lbs, 3x10
Standing Calf Raises: 410lbs, 3x14
MTS Leg Extension: 90lbs, 3x10
Seated Leg Curl: 180lbs, 3x10
Hip Adduction: 170lbs, 3x10
Hip Abduction: 180lbs, 3x10
MTS Abdominal Crunch: 130, 3x10
https://t.co/rjDAysKop9

[Evan Get Fit @EvanGetFit]

Great weather for a run. My leg seems completely fine now, no discomfort.

#runclub #townrunners #townbrewery #running #runworkout #dailyprogress
https://t.co/vYt5VJYxhs

[Evan Get Fit @EvanGetFit]

Went for a relaxing ride along the paths in my town. I always like to see wild flowers and all the places they end up growing.

#cycling #niceweather #bikeride
https://t.co/KsUTqXfjz7

[Evan Get Fit @EvanGetFit]

Fun at the park!

Went to the park this evening and played around on some of the calisthenics stuff. I love finding these outdoor gems.

#calistenics #fitness #publicpark #townofwhitby #durhamontario
https://t.co/wvOCFLGRRP

[Evan Get Fit @EvanGetFit]

Take the train to Mimico Station then get a day pass for bike rental.

#toronto #cycling #biketrip #longride #salsafestival #citytour
https://t.co/WNo5XBjvgN

[Evan Get Fit @EvanGetFit]

Unilateral Leg Extensions: 90lbs, 4x10
Unilateral Leg Curls: 90lbs, 4x10
Romanian Deadlifts: 225lbs, 4x10
Hip Adduction: 140lbs, 3x10
Hip Abduction: 140lbs, 3x10
Seated Calf Raises: 180lbs, 3x10
https://t.co/Irhrzjvfhf

[Evan Get Fit @EvanGetFit]

I wanted to get some extra core focus today.

MTS Crunch: 130lbs, 3x12
L-Sit Flutter Kicks: 3x14
Dead hang (hollow hold) + Pull-up: 3x3, 40+ seconds each set

#ajaxwannabes #weightlifting #gymsession #coreworkout
https://t.co/1TYEqtHpeb

[Evan Get Fit @EvanGetFit]

MTS Chest Press: 40-70lbs, 16; 70lbs, 2x8
MTS Row: 40-70lbs, 16; 70lbs, 2x10
Lateral Raise: 60lbs, 3x10
Press-down: 30lbs, 3x10
Lat Pulldown: 200lbs, 6; 190lbs, 8; 180lbs, 10
Hammer Curls: 30lbs, 3x10
Inverse Curls: 50lbs, 3x10
https://t.co/SCAOznHRYr

[Evan Get Fit @EvanGetFit]

Pec Flys: 150lbs, 3x10
Lateral Raise: 60lbs, 3x10
Rows: 100lbs, 3x10
Unilateral Press-down: 35lbs, 3x10
MTS Crunch: 120lbs, 3x12
EZ-Bar Preacher Curl: 60lbs, 3x10

#gymsession #upperbodyworkout #strengthtraining #gymprogress
https://t.co/ETMzRHya6j

[Evan Get Fit @EvanGetFit]

Today I did a 5k run which included some brief speed work.

Warm-up 15 minutes at 5:40/km
5x 0:15 sprint at 4:00/km or faster, 2:00 recovery at 6:55/km
Cooldown 5 minutes at 6:55/km

#running4home #running #runtraining #shakeoutrun
https://t.co/j9dWaUe0vH