Sounds like your cardio tomorrow is sorted LOL

Hitting progress on most things consistently ATM so things are definitely well balanced right now I would say

I am a few weeks in to having added some drol to my diet but yeah, things working well ATM.

Trying to, still getting pissed at it but it won't get me anywhere.

Last 2 days or so has ben nice but due a drop next week, bit more rain too. But yeah, should generally be trending upwards now. How cold does it get for your winter where you are?

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.

Steady day at work today, not too much going on or too much drama. Still trying to bite my lip in muppets presence. Gym was quiet when I got there, and warm, about 19deg today.

A: Adductors, high step: x40, 80, 100, +20kg x8, 6
B: Seat Ham Curl: 50, 65, 80, 95+Px 7, 5
C: Leg Press, padding: 80, 160, 210, 250x6
D: 5 sec stretch calf raise: 160+P x8, 7, 6
E: Pulley Forearm: 55x8, 6, 5 (belt squat)

Reasonable enough start, not easy but hit target reps on adductors so +1 here. Hams also +1, 2nd set felt tough compared to the first tho. Upped press by 5kg and made tougher than expected work of the 6 reps but all good. Long stretch on calves and added the pin plate, yet some still up by 2 reps here. Forearm work just +1.

https://youtu.be/12mjq6DP9uY

I'm a day time trainer, anything more than 4 people is busy.

I think they feel sorry for my decrepit body dragging around the gym LOL

True to a point, the trouble is, we've always got away, as a team, with a good dose of flexibility (because none of us took the pee) but with this going on everything will suddenly be monitored and by the book. Not worried about work ethic getting questioned, just the little areas of latitude that were a perk will get washed away thanks to everyone else pushing it and the boss not have stopped it. Might use t for a job assessment and see if I get a pay rise LOL