Prepping for painting is the worst part of DIY, it takes far too long to see the benefits of the hassle LOL

Got much planned for your week with the kids then?

Sessions all looking good, nothing going backwards

Thought I posted this session. Never mind it’s a double update!


23/02/26 - Heavy Legs, Light Upper Body
Week 2


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 x8 (+2.5kg)
*wider grip, wrists neutral

RDLs: (2x5-9) <L15>
40kg x10, 65kg x7, 92.5kg x4, 105kg x3, 120kg x10, 112.5kg x10 (+2.5kg,+2.5kg)
*Drive through heels!

Standing Calf Raise: (2x6-10) <L3>
30kg x7, 45kg x3, 57.5kg x10, 47.5kg x10 (+2.5kg,+2.5kg)

Inc. DB Bench Press: (1x15-20) <L3>
25kg x10, 32.5kg x4, 37.5kg x19 (+1)

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

-lat pulldowns first-

Smith JM Press: (1x15-20)
22.5kg x4, 30kg x20 (+3)

Lat Pulldown: (1x15-20)
45kg x4, 60kg x19 (-)

-face pulls first-

T-Bar Row: (1x15-20)
27.5 x4, 40kg x19 (+2.5kg)
*3x20kg plates stacked to make a dead stop

Face Pulls: (1x15-20) <L31>
22.5kg x20 ()
*2x ropes

Lying Tri Ext: (1x15-20)
13kg x18 (+1)

Seated Incline Curls: (1x15-20) <L3>
14kg x20 (+2)

Hanging Leg Raise: (1x15-20)
BW +1kg x18 (+1)


Another after work rammed gym session. Thought I would struggle to find a rack but luckily one freed up just as I was looking around. All went well enough. Squats I didn’t smash it but the eighth rep was certainly at risk of breaking down. RDLs and calves however were smashed.

Inc bench gained +1 but nothing new on the shoulder press. Pulldowns had to use a parallel grip as both other bars being used. Struggled just to match reps. Definitely more bis involved with this, but did my best to limit it.

Slowed the face pulls right down and they were much more effective. Isos went well enough. Only two day shifts then I’m off work for a week as I have the boys full time. Their mum is off to Bali for a week!




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


DB Bench Press: (1x6-10)
15kg x10, 25kg x7, 35kg x4, 42.5kg x3, 47.5kg x8 (-)

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

Smith JM Press: (1x6-10)
35kg x4, 42.5kg x10 (+2.5kg)

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

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)
12kg x10, 10kg x10 (-1,-1)
*slow down kill momentum

Tri Pressdown: (1x6-10)
70lbs +2kg x8 (+2kg)

BB Drag Curls: (1x6-10)
40kg x10 (+1)

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

Lying Leg Curls: (1x15-20) <L1,S5>
37.5kg x4, 52.5kg x18 (+2.5kg)

XxxHip Adduction: (1x15-20) <L4>
Xxx55kg x5, 70kg x20 (-)

Squat: (1x15-20) <L33, S19>
57.5kg x7, 75kg x4, 87.5kg x18 (+2.5kg)
*wider grip, wrists neutral

Sled Hack: (2x15-20)
70kg x4, 92.5kg x20, 87.5kg x20 (+2.5kg,+2.5kg)

Standing Calf Raise: (2x15-20) <L3>
22.5kg x4, 32.5kg x20, 22.5kg x18 (+2.5kg, +2.5kg)


Had a very relaxing day with the fiancée the day before. She now has every second Wednesday off so it’s nice to have a bit of free time together. Burch, ring shopping, quick stop to the shop and the rug store, then the rest of the day lounging. Today though the plan is to do a few odd jobs, go to the gym, and put two coats of undercoat on the newly installed front and rear door.

Not feeling the strongest today but I certainly pushed hard. Just nothing to add. JM press keeps increasing but it’s probably more adaption than anything. Pull-ups and rows also a bit disappointing. Was hoping for more with extra cals an a few good sleeps.

Legs at least didn’t let me down. Skipped the adduction machine as it was being used. Lots of punishment had though and feeling it the rest of the day. Didn’t manage painting as I underestimated how long it would take to tape up all the glass panes! Tomorrow’s job now.

So after a busy and infuriating morning I got to a very quiet gym, literally 3 of us in there. Managed to get around everything with no delay other than one lad who I do tend to get chatting with. Had a pretty decent session too even with the lack of an audience.

A: Hammer Row: per side x20, 30, 35, 43.25s x6, 5
B: Rope Pullovers: x81, 92.5kg x7, 5
C: Larsen smith: x25, 65, 85, 102.5x6, 5, 4
D: Stand DB Curls: x15, 17.5x10, 9
E: Face Ext: x26, 37 x9, 7

Rows started things off nicely. Only +1 here but they felt decent. P/overs were a surprise, up to the next pin here and the first set almost felt easy. 2nd set followed suit. In the end I did go for an increase on Larsen smith work. 1st set wasn't awe inspiring so I did wonder how it would go but the subsequent sets held their own so pleased in the end. DB curls were odd, struggled to match reps on set 1, set 2 moved well tho, but that last rep may have been a tad dubious LOL. Ext went better this week too, a strong 1st set meant the 2nd was always looking to break even at best.

https://youtu.be/BeeQ09htO7I

Necessitated by my previous addition of a pullup rig that I can't do a single pullup on.
I am old.
Onwards an upwards!

Got myself a cable pulley thing.
Ideal for sitting down exercises. I am old.