20/03/26 - Heavy Legs, Light Upper Body
Week 6


Hip Adduction: (1x6-10) <L4>
40kg x10, 65kg x3, 75kg x10 (-)

Squat: (1x10) <L33, S19>
35kg x10, 60kg x7, 82.5kg x4, 95kg x3, 107.5kg x9 (+2.5kg)
*wider grip, wrists neutral

RDLs: (2x5-9) <L15>
40kg x10, 67.5kg x7, 95kg x4, 110kg x3, 125kg x10, 117.5kg x10 (-,-)
*Drive through heels!

-calves done at the end-

Standing Calf Raise: (2x6-10) <L3>
40kg x7, 50kg x3, 65kg x10, 55kg x11 (+2.5kg,+2.5kg)

Inc. DB Bench Press: (1x15-20) <L3>
25kg x10, 35kg x4, 40kg x16 (-)

BB Shoulder Press: (1x15-20) <L31>
30kg x4, 40kg x16 (-)

Smith JM Press: (1x15-20)
25kg x4, 35kg x20 (+1)

Lat Pulldown: (1x15-20)
47.5kg x4, 62.5kg x19 (+1)

-face pulls and tri ext first-

T-Bar Row: (1x15-20)
27.5 x4, 42.5kg x20 (+2.5kg)
*3x20kg plates stacked to make a dead stop

Face Pulls: (1x15-20) <L31>
15kg x10, 25kg x20 (+1)
*2x ropes

Lying Tri Ext: (1x15-20)
15kg x16 (+2kg)

Seated Incline Curls: (1x15-20) <L3>
15kg x16 (-1)

Hanging Leg Raise: (1x15-20)
BW +2kg x16 (+1kg)


Finished late shifts last night. Up early after a 6 hour sleep to get the house cleaned up before I collect the boys this arvo. Off to the gym before that though.

Cautiously added weight to squats. My original intent for this routine was to top out at 100kg and just keep these as a warmup. My confidence is growing on these. Last time I got injured I got up to 5x5 at 145 odd kilos. Not going anywhere near that, but I will keep building whilst I’m confident. RDLs I’m not so confident, as last week I had a sore middle back after the heavy set. I kept the weight the same today and focused on perfecting form. Extra cautious given I bumped up squats.

Calf machine in use so onto inclines. Almost closed an extra rep but hit a wall halfway up. SP saw no change but JMs cleared a hard won extra rep. Lat pulldowns I had to use the wide bar parallel grip. Rows in use so I did the face pulls which is still going well, then the tri ext. Retuning to rows now as calf machine has been in constant use, I managed a full 20 set despite the increase in weight.

Curls dropped one but probably due to doing rows immediately before. Finally hit the calf machine before heading home for a quick feed and then school pickup.




22/03/26 - Heavy Upper Body, Light Legs
Week 6


DB Bench Press: (1x6-10)
15kg x10, 27.5kg x7, 37.5kg x4, 45kg x3, 50kg x7 (+2.5kg)

Seated DB Shoulder Press: (1x6-10)
20kg x4, 27.5kg x10 (+1)

-pull-ups before JM-

Smith JM Press: (1x6-10)
35kg x4, 47.5kg x8 (+2.5kg)

Pullups: (1x6-10)
-68kg x10, -45kg x7, -23kg x4, -14kg x3, BW x7 (-)

BB Rows: (1x6-10) <L15>
57.5kg x7, 80kg x4, 92.5kg x3, 105kg x9 (-)
*avoid left shoulder raising and minimise traps

Rear Delt Flyes: (2x6-10)
7kg x10, 12kg x10 (+1)
*slow down kill momentum

Tri Pressdown: (1x6-10)
70lbs +3kg x9 (+1kg)
*switched to ez-bar

BB Drag Curls: (1x6-10)
45kg x8 (-)

XxxTrunk Curl: (1x15-20)
XxxBW +3kg x18 (+2)

Lying Leg Curls: (1x15-20) <L1,S5>
37.5kg x4, 52.5kg x20 (+1)

Hip Adduction: (1x15-20) <L4>
55kg x5, 70kg x20 (-)

Squat: (1x15-20) <L33, S19>
60kg x7, 80kg x4, 92.5kg x20 (+1)
*wider grip, wrists neutral

XxxSled Hack: (2x15-20)
Xxx77.5kg x4, 100kg x20, 95kg x20 (+2.5kg,+2.5kg)

XxxStanding Calf Raise: (2x15-20) <L3>
Xxx30kg x4, 40kg x20, 27.5kg x18 (+2.5kg,+2.5kg)


Good day yesterday. Did some house chores and a few jobs, and even had a planning session with one of the boys as to what colour his room would be and where furniture would go etc. Good job too as in the end he wanted the other bedroom so he could have a bunk bed lol. Off to the beach in the arvo with some friends. Wish I didn’t vacuum that morning though - the bl00dy sand!

Had a sleep in today as well. Bike ride with the kids and fiancee. Still working on riding with my son with autism but he is definitely improving every ride. Soon as we got back I was off to the gym. DB increased the weight a smidge, managed a respectable 7 reps. The difference in stability between 47 and 50 felt absurd. SP gained a rep. Feeling good here but was quickly dampened by no movement in the pull-ups and rows again.

Isolations going well but it’s time to switch up drag curls I think, possibly next cycle. Skipped the abs due to time. Still hammered the hams and the squats, but decided not to do the sled hack and calves. I wanted to be back home sooner to hang out with the boys and also tomorrow me and the fiancee are going to a water park, which will involve repeating ten flights of stairs all day.

17/03/26 - Heavy Upper Body, Light Legs
Week 5


DB Bench Press: (1x6-10)
15kg x10, 25kg x7, 35kg x4, 42.5kg x3, 47.5kg x10 (+1)

Seated DB Shoulder Press: (1x6-10)
20kg x4, 27.5kg x9 (+1)

-pull-ups before JM-

Smith JM Press: (1x6-10)
35kg x4, 45kg x10 (+1)

Pullups: (1x6-10)
-68kg x10, -45kg x7, -23kg x4, -14kg x3, BW x7 (-)

BB Rows: (1x6-10) <L15>
57.5kg x7, 80kg x4, 92.5kg x3, 105kg x9 (-)
*avoid left shoulder raising and minimise traps

Rear Delt Flyes: (2x6-10)
7kg x10, 12kg x9 (+1kg)
*slow down kill momentum

Tri Pressdown: (1x6-10)
70lbs +3kg x9 (+1kg)
*switched to ez-bar

BB Drag Curls: (1x6-10)
45kg x8 (+3kg)

Trunk Curl: (1x15-20)
BW +3kg x18 (+2)

Lying Leg Curls: (1x15-20) <L1,S5>
37.5kg x4, 52.5kg x19 (+1)

Hip Adduction: (1x15-20) <L4>
55kg x5, 70kg x20 (-)

Squat: (1x15-20) <L33, S19>
60kg x7, 80kg x4, 92.5kg x19 (+2.5kg)
*wider grip, wrists neutral

Sled Hack: (2x15-20)
77.5kg x4, 100kg x20, 95kg x20 (+2.5kg,+2.5kg)

Standing Calf Raise: (2x15-20) <L3>
30kg x4, 40kg x20, 27.5kg x18 (+2.5kg,+2.5kg)


Slept through my alarm today. Usually I hear it though the earplugs but I must have been tired. Running against the clock I got all that I needed to and headed to the gym.

Finally closed that 10th rep on bench, a grinder but definitely closed it. SP also recovered the rep I lost last time. Quick detour to pull-ups but these struggled to make any headway. Rows having trouble building these. Form was much more controlled today. Isos going well. I did change the bar for press downs just because it’s a fraction wider.

In squats and sled hack I always seem to get a little pain on the outer rear of my leg. Was just hoping it would go in time and quality training, but it persists. Doesn’t hold me back just a niggling background worry that one day it will blow out or something. I should ask ChatGPT.

Headed home and had 45 minutes to have a shower, feed and go to work!

Yeah they have been doing better lately probably due to the extra cals I suspect.

I’m not afraid of a little diy. I have trouble weighing up my time vs. money to pay someone to do it equation though. Mainly because my estimate of how long a job takes is way off!

14/03/26 - Heavy Legs, Light Upper Body
Week 5


Hip Adduction: (1x6-10) <L4>
40kg x10, 65kg x3, 75kg x10 (-)

Squat: (1x10) <L33, S19>
35kg x10, 57.5kg x7, 80kg x4, 92.5kg x3, 105kg x11 (+1)
*wider grip, wrists neutral

RDLs: (2x5-9) <L15>
40kg x10, 67.5kg x7, 95kg x4, 110kg x3, 125kg x10, 117.5kg x10 (+2.5kg,+2.5kg)
*Drive through heels!

-pressing before calves-

Standing Calf Raise: (2x6-10) <L3>
35kg x7, 47.5kg x3, 62.5kg x10, 52.5kg x11 (+2.5kg,+2.5kg)

Inc. DB Bench Press: (1x15-20) <L3>
25kg x10, 35kg x4, 40kg x16 (+2.5kg)

BB Shoulder Press: (1x15-20) <L31>
30kg x4, 40kg x16 (+1)

Smith JM Press: (1x15-20)
25kg x4, 35kg x19 (-)

-Tbar first-

Lat Pulldown: (1x15-20)
45kg x4, 62kg x18 (+2kg)

T-Bar Row: (1x15-20)
27.5 x4, 40kg x21 (+2)
*3x20kg plates stacked to make a dead stop

Face Pulls: (1x15-20) <L31>
15kg x10, 25kg x19 (+3)
*2x ropes

Lying Tri Ext: (1x15-20)
13kg x20 (+1)

Seated Incline Curls: (1x15-20) <L3>
15kg x17 (+1)

Hanging Leg Raise: (1x15-20)
BW +1kg x19 (-)


I skipped the gym on Thursday. For some reason I just felt depleted and I was dreading the busy period after work. Still got changed and ready to go, only to discover I forgot my towel. That was the straw that broke the camels back. Guts haven’t been right last few days now, not the runs but got the bloating etc. Might explain why I felt under the weather.

Day off today. Dropped the boys at their mums and headed to the gym on the less busy Saturday morning. Legs went well enough though a bit tender around the midsection. RDLs the middle back was a bit sore after first work set - perhaps not as solid as I needed to be. Second set was better. Someone using the calf raise so did all the pressing first.

Added some weight the inc press. Always have trouble building on the BBSP but pleasantly today saw a +1. Lat pulldown was also in use so t-bar was done first. Kind of liked it this way round though. Gains on both. Rope pulls really starting to hit these right (finally!) Isolations solid. Leg raises the grip is definitely the weak point. Will look at using my straps next time.

You could always save the trousers for summer and show off your calves 😁

All sounds good mate.

With all this Iran stuff you’d surely be feeling it at the pump!

Someone I know was furious as they sat in a queue to fuel up and the price per litre changed by 20c as he was sitting there watching it!!

Nice little power up. How long does that take?