07/03/26 - Heavy Legs, Light Upper Body
Week 4


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 x10 (-)
*wider grip, wrists neutral

RDLs: (2x5-9) <L15>
40kg x10, 67.5kg x7, 92.5kg x4, 107.5kg x3, 122.5kg x10, 115kg x10 (-,-)
*Drive through heels!

Standing Calf Raise: (2x6-10) <L3>
30kg x7, 45kg x3, 60kg x10, 50kg x10 (-,-)

Inc. DB Bench Press: (1x15-20) <L3>
25kg x10, 32.5kg x4, 37.5kg x20 (-)

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

-lat pulldowns and t-bar first-

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

Lat Pulldown: (1x15-20)
45kg x4, 60kg x20 (-)

T-Bar Row: (1x15-20)
27.5 x4, 40kg x19 (+2)
*3x20kg plates stacked to make a dead stop

Face Pulls: (1x15-20) <L31>
15kg x10, 25kg x16 (-1)
*2x ropes

Lying Tri Ext: (1x15-20)
13kg x19 (-)

Seated Incline Curls: (1x15-20) <L3>
15kg x16 (-2)

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


First late shift in a while last night. Everyone shaking my hand saying welcome back, I’ve only been gone a bl00dy week! Nice to be missed though.

Fiancée woke me up with a coffee and breakfast, and then a VERY good morning. After that we decided to get moving and I headed to the gym.

Feeling a bit low on energy and intensity now, I decided not to add any reps or weight today and just match last sesh and focus on bedding in form. Still a tough session though but sciatica seemed to be improved. Incline and shoulder press I felt a bit apprehensive about but dug deeps and got those reps. T-bars focused on contracting the muscles in my back symmetrically and actually got a cheeky +2 for my trouble.

Face pulls added a light set to prime the movement. Seemed to help a lot. Isolations ok but I did drop a few reps on curls, but this is because I didn’t turn my wrist this time like a hammer curl. 

The plan was to head home and do a bit more wall prep in the toilet and bathroom but after doing the other bits that needed doing I needed to get ready for work. This will be the priority tomorrow though, ready for me and the fiancée to paint on our day off on Monday.

On the thighs, anyway?😘

ooh, not had a KFC for yonks! But at least the lack of food before the session didn't seem to hold you back.

Sorry to hear about your mate.

I have two funerals next week- one for a mates mother in law (he came to my mums so only fair) and the boys great grandfather. Must be the time of year for it.

Always tricky with painful coworkers, but at least whilst they are present there is something else for everyone to focus on and leave you alone LOL