Smart enough session all said and done. Lots went up so some things will break even. Solid and consistent tho. At least the hand issue passed.

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. Everything seemed to be in use now but I switched around where I could. Pulldowns had to use a parallel grip as both other bars were 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. Isolations were decent. Very tired now and just wanted to pass out when I got home.

Back to the normal routine, today the mrs is on her usual day shift and I'm on the late so at least it wasn't too rude awakening back. Really mild today altho a nice wind (not so nice for the cycle in to work). Gym was really quiet today, training was a mixed bag tho, well, more like a small hiccup, most went well but incline seems to be a real sticking point right now.

A: Smith Inc Press (25 bar): x25, 45, 65, 85, 95x8, 5, 4
B: Lat Pull Down - normal: 10, 12, 15 x8, 6
C: Trap Row: 40, 80, 110x6, 4
D: Incline Bar Push Down: 10, 12 #16x6, 4
E: Belt Machine Curls: x10, 15, 20x6, 4

I actually thought I was going to have a great inc session, it wasn't easy but got +1 on the 1st set, if I could just hold ground after that all would be good. As it turned pout I lost a rep on the 2nd set, and it wasn't even close. Thankfully the last set held on so broke even in the end which I guess isn't all bad. Got an easy +1 on LPD tho, no issues here at all and shoulder felt good if anything (comparatively speaking). Trap row was a 5kg increase, which granted is a bit of a jump, but even still, the reps felt awkward and touch. Might have not quite set the height up right I don't know, hit reps anyway. Triceps were up and hit basic targets there with no real worries. Likewise with biceps, 20kg moving comfortably. I did have a little play doing my rehab work on the seated press machine and if I drop the seat right down and use the neutral grips it actually felt OK, and between sets completed 3 challenging sets which hasn't yet shown signs of harm to my shoulder so could be on to something here. Just got to decide if I give smith inc one last try (I think with a plate under the bench and the hooks in, I can get a consistent ROM, with a narrower grip for great upper pec focus.... I had a little play with that too.)

https://youtu.be/OQJ-YlvR_Hc

And serene lol

Hope the teacher meeting was just a run of the mill check up.

Good session there tho mate. Plenty of pluses. Was the hand nerve just limited to your hand or up your arm too?