Welcome to the Training Notes Newsletter.
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Saturday is where good plans either stay clean or get a little greedy. You feel decent, you have a bit more time, and suddenly “just one more thing” turns into a full-on grind.
Today’s theme is simple: keep the stress low while keeping the habit strong. If you leave the gym feeling like you could’ve done more, that’s usually a win for the weekend.
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TODAY’S TRAINING NOTES
Here are two options for today’s training session. Pick the one that fits your schedule and goals. Feel free to make substitutions if you need to adjust the exercises.
Strength
Warm Up
- Worlds Greatest Stretch — 2 Sets × 5 Reps
- Scapular Wall Slide — 2 Sets × 10 Reps
- Ankle Rockers on Wall — 2 Sets × 10 Reps
- Glute Bridge March — 2 Sets × 8 Reps
- Dead Bug — 2 Sets × 6 Reps
Main Workout
- Goblet Squat — 3 Sets × 10 Reps
- Incline Push Up — 3 Sets × 12 Reps
- Dumbbell Romanian Deadlift — 2 Sets × 10 Reps
- One Arm Dumbbell Row — 2 Sets × 12 Reps
- Suitcase Carry — 2 Sets × 40 Reps
Cool Down
- Couch Stretch — 2 Sets × 45 Reps
- Doorway Pec Stretch — 2 Sets × 45 Reps
- Seated Hamstring Stretch — 2 Sets × 45 Reps
- Supine Spinal Twist — 2 Sets × 45 Reps
- Box Breathing — 3 Sets × 5 Reps
Total time: 45 minutes
Conditioning
Warm Up
- 10 minutes easy continuous at 55–65% max HR
- 4 minutes steady build to 70–75% max HR
Main Workout
- 35 minutes continuous at 70–80% max HR
- 5 minutes steady at 75–80% max HR
Cool Down
- 8 minutes easy continuous at 55–65% max HR
Total time: 62 minutes
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Today’s Research Note
If you want training to feel better, pay attention to carbohydrates. Not as a diet identity thing—just as fuel. When muscle glycogen is low, the same workout costs more: higher perceived effort, worse repeatability, and usually a bigger hit to the next day.
For busy lifters, the practical point is consistency. If you train after a long gap between meals, or you’ve been running low-carb by accident all week, you’ll often “need” more caffeine and willpower to hit normal numbers. A small carb dose before training, and a real meal after, tends to smooth the whole week out.
Look Up: carbohydrate availability and glycogen
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Today’s Final Note
Here’s a weekend rule that works: decide your “enough” before you start. Not the exact plan—just the finish line. It might be “I’m done after 45 minutes,” or “I stop when my focus drops,” or “I leave one good set in the tank.”
Pre-deciding removes the in-the-moment negotiation that turns a solid session into a sloppy one. You still train hard when it’s time, but you protect the weekend rhythm so Monday doesn’t feel like damage control. Clean exits are a skill.
Look Up: predecided exit criteria
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Signing Off
Keep today productive, not expensive. Get a little work in, leave with energy, and let the weekend do its job. If you’re tracking anything, track how you feel tomorrow morning. Tomorrow’s note will keep the recovery simple and specific.
Make each day your masterpiece.
John Wooden