Sounds like you'll certainly put a workbench to good use of the coming year or so LOL

With the redesigned sessions that day off won't be too damaging and it looks like the session went pretty well anyway

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.

If this is all because something is a bit too tight, a decent physio session should sort that out quick enough

Out of nowhere the left side of my lower back was just feeling a bit off overnight so today's leg session had my slightly conscious about things. A bit of stretching and clicking seemed to sort it but it took a while to get it to go. Gym was busier than expected too, mother's day crowd getting in early I guess. Went out with the mrs for lunch altho it nearly went t1ts up as she was a little bit in a mood (her son hadn't called or anything) and I felt I was getting a bit of shirtiness as a result and when I called it out it was about turn, in the car, and take me home! Managed to talk her round, fvck knows how.

A: Leg Ext (slight lean): #13, 17, 20, +20, +40 x7, 6
B: Row SL: x92, 120, 146x8, 7
C: Hack Squat - Heels Up: 40, 60, 80, 105x6
D: Calf Press long stretch: Hack x120, 160x7, 5, 4
E: Rev Forearm: 30x6, 4... 25x 7

The session started well enough, nothing gained on ext but TBH I wasn't looking for it this week, a solid matching of reps tho. Seated SL work was up 5kg and down 1 rep but TBH there was probably more in me and still would have had RIR but I was slightly wary of irritating my back. It was prepping for hack that I managed to get it to click which seemed to sort it, just as well as I suspect it was that 1st rep last week where I felt my form wobble and tweak it that may have been the issue today still. In the end I upped 2.5 kg and got a nice 6 reps. Another calf session with far more emphasis on the stretch time, the result was tough sets with 20kg less. Decided to try and give the weight increase from last week's forearm work another go and think the 2 heavy sets were solid enough, final back off set felt good too.

https://youtu.be/aG111XqP2Rw

Thurs 12rd march
Rope pushdowns: 10x10, 15x10, 17.5x10
Rope rows to waist: 17.5x20

Back's feeling a bit wibbly today.