A decent start to the week. Just the boss and me in and went smoothly enough (as it does). But I got loads done to get ahead of the week and I bet numbnuts takes that as a cue to do nothing tomorrow, we'll see. I've got to train the new cleaner up tomorrow too so he better not. But like I said, today was decent enough. Gym wasn't too bad when I walked in, opened my log book, looked back up and it was rammed. Had a good session, I don't think 2 days of drol has fixed me so I think I have found the sweet spot on inc now.

A: Smith Inc Press (25 bar): x25, 45, 65, 85, 95x5, 4, 4
B: Lat Pull Down - normal: 10, 12, 15+3 x6, 4
C: Trap Row: 40, 80, 110x6, 4
D: Incline Bar Push Down: 13, #16x7, 5
E: Belt Machine Curls: x15, 20x7, 5

So a mat under the bench and sliding the bench further under the bar (and maybe a slightly narrower grip) and everything felt surprisingly good on the shoulder today. Even kept the same weight and despite a tough 5 on the opener, I still managed a solid enough 4 on the next 2 sets (which I wasn't expecting, thought that last set would bomb). the reps also make more sense compared to larsen work too I think. Adding the 3kg on the LPD felt heavier than I thought, 1st set was tough but the second moved well considering. Same reps on trap rows but felt good this week compared to last. Tricep work was up a rep on each set and felt locked in. Biceps also went up a rep on each and was equally solid.

https://youtu.be/MMEI2AvpjmY

You have a week to make it up to the kids, didn't fancy getting them to help with the painting then LOL

Another grand looking session, looked strong throughout... even if the eye candy was the motivation (I had some when I was doing my stretching, in a room full of mirrors so I couldn't be subtle LOL

02/03/26 - Heavy Legs, Light Upper Body
Week 3


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 (+2)
*wider grip, wrists neutral

RDLs: (2x5-9) <L15>
40kg x10, 67.5kg x7, 92.5kg x4, 107.5kg x3, 122.5kg x10, 115kg x10 (+2.5kg,+2.5kg)
*Drive through heels!

Standing Calf Raise: (2x6-10) <L3>
30kg x7, 45kg x3, 60kg x10, 50kg x10 (+2.5kg,+2.5kg)

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

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

-lat pulldowns and t-bar first-

Smith JM Press: (1x15-20)
25kg x4, 35kg x19 (+2.5kg)

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

T-Bar Row: (1x15-20)
27.5 x4, 40kg x17 (-2)
*3x20kg plates stacked to make a dead stop

Face Pulls: (1x15-20) <L31>
25kg x17 (+2.5kg)
*2x ropes

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

Seated Incline Curls: (1x15-20) <L3>
15kg x18 (+1kg)

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


Early Monday sesh. It’s a public holiday here so I expected today would be light in terms of the crowd. This was pleasantly confirmed as I pulled up to park right outside the gym.

Been suffering from a bit of parent guilt this weekend. Took almost all of Saturday to sand and paint two undercoats on the doors. Then half of Sunday to do one coat of paint. Didn’t take them all to the beach like I promised (they didn’t seem that fussed anyway I think it was for me LOL.) Went to a kids party in the arvo though and after a quick gym session this morning we are all going to my dads for lunch and a swim.

Let’s face it nobody likes legs but I almost enjoyed them today. All firing well. Messed up the SP warming up with the work set. This probably set me back a rep… that and finally smashing the 20 reps in the incline press. Had to skip the JMs for a bit as it was in use. Pulldowns gained a rep but the t-bar rows I lost a few. Not sure what went wrong here. Back to JMs to post a small increase in weight.

Face pulls still working out exactly how tog eat the left delt firing properly. May have to do a few warmup sets to ‘feel’ it first. Rest of the isos went well spurred on by some eye candy in the gym.

1st of the month weigh in had me at 91.8(and a half) which is up half a kg on the month. Started a mini blast yesterday, 1x 50mg drol a day as I have 2 tubs just sitting there. All else is the same, test is only at TRT dose. I'll just run it for the month for now. Otherwise an uneventful weekend until I got to my Dad's and he mentioned his house insurance renewal is £1000pa... scamming cvnts, told him to ring them tomorrow and say no thank you unless they half it at least. He think as he's been with the brokers he uses for about 40 years that they look after him. None of the guys he knew back in the day work there, he's just being ripped off.

A: Leg Ext (slight lean): #13, 17, 20, +20, +40 x7, 6
B: Row SL: x92, 120, 141x7, 6
C: Hack Squat - Heels Up: 40, 60, 80, 102.5x7
D: Calf Press 5sec stretch: Hack x120, 160, 185x7, 6
E: Rev Forearm: 25x10, 8, 8

Leg extension reps on paper matched last week but they were more honest today and felt decent. SL on teh row moved well 2, actually up a rep on each work set here. Only broke even on hack squats and TBH there didn't feel like any debate was needed about trying an 8th. Calfs were odd, 1st set felt like I was pushing it just to match last week, 2nd set saw +1 without any drama. Forearm work up 2 reps altho I am not 100% I was set up well on the 1st set, I'll take it tho.

https://youtu.be/XCncKv3TLQo

Sat 28rd feb
Strict press:
30x2
30x3
40x3
50x1

Wholly inflexible, Batman!
Was struggling to get the bar overhead due to my eventighterthanusual hips making me tilt forward. Ended up doing a kind of semi-demi curtsey to get my body upright.
Still, could have been worse.
If I'd missed 50, which was what used to be my lightest warmup weight for many years, I'd have probably just taken up jogging.
Or alcoholism.
Or both.
Pissed jogging, now there's a hobby...
Anyway. Need to get these hips sorted.