| Session: 57 min | Active kcal: 315 | Total kcal: 407 | Avg HR: 111 BPM | HR Range: 71–163 BPM | |||||
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🏋️ TRAINING AT GYM (David Lloyd's Newcastle): Weight notation: At GYM = TOTAL weight including 20 kg Olympic bar. |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Bench Press ✓ | 60 / 62.5 / 65 kg total | 5 | 5 / 5 / 5 / 5 / 5 | 2–3 min | Last time (Mon 12 Jan): Perfect 5×5 at 60 kg total! Progressive: 60/60/62.5/62.5/65 kg (5×5 - 25 total). MASSIVE progression - 5kg increase on final set! Feeling strong! |
| Pull-Ups ✓ | 20 kg band assist | 4 | 8 / 8 / 8 / 8 | 2 min | Last time (Mon 12 Jan): Perfect 4×8 with 20 kg band (32 total). Perfect 4×8 again (32 total)! Excellent consistency! |
| Dumbbell Overhead Press ✓ | 14 kg | 3 | 8 / 8 / 8 | 2 min | Last time (Mon 12 Jan): Perfect 3×8 at 14 kg (24 total). Perfect 3×8 at 14 kg again (24 total). Excellent consistency! Done early while pull-up station busy. |
| Inverted Row ✓ | Bodyweight | 3 | 12 / 12 / 12 | 90 s | Last time (Mon 12 Jan): 12/12/11 (35 total). Perfect 3×12 (36 total reps - up from 35!). Excellent! |
| Overhead Tricep Extension (DB) ✓ | 12 kg | 3 | 10 / 10 / 10 | 90 s | Last time (Mon 12 Jan): Perfect 3×8 at 10 kg. Perfect 3×10 at 12 kg (30 total reps)! Huge progression - jumped to 12 kg! |
| Face Pulls ✓ | 25 kg cable | 3 | 15 / 15 / 15 | 60 s | Last time (Mon 12 Jan): 12/12/15 at 21.25/21.25/25 kg (39 total). Perfect 3×15 at 25 kg (45 total reps)! All sets at 25 kg - excellent progression! |
| Cable Tricep Pushdowns ✓ | 15 / 22 / 25 kg cable | 3 | 10 / 10 / 10 | 60 s | BONUS EXERCISE - added today! Progressive loading: 15/22/25 kg (3×10 - 30 total reps). Great addition for tricep volume! |
| Session: 71 min | Active kcal: 386 | Total kcal: 502 | Avg HR: 112 BPM | HR Range: 78–157 BPM | |||||
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🏋️ TRAINING AT GYM (David Lloyd's Newcastle): Weight notation: At GYM = TOTAL weight including 20 kg Olympic bar. |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Incline Barbell Bench ✓ | 42.5 / 45 kg total | 4 | 8 / 8 / 8 / 5 | 2 min | Last time (Fri 9 Jan): 45/42.5/42.5/42.5 kg (7/8/7/5 - 27 reps). Progressive: 42.5/42.5/42.5/45 kg (8/8/8/5 - 29 total reps). Set 3: Form broke slightly on rep 8 (hips moved). Set 4: Bumped to 45 kg, got 5 solid reps. |
| Bent-Over Row (barbell) ✓ | 55 / 60 kg total | 4 | 8 / 8 / 8 / 8 | 2 min | Last time (Fri 9 Jan): PERFECT 4×8 at 50 kg total! Progressive: 55/55/55/60 kg (4×8 - 32 total reps). HUGE progression - jumped to 60 kg on final set! |
| Pull-Ups ✓ | 20 kg machine assist | 3 | 8 / 8 / 7 | 2 min | Last time (Fri 9 Jan): 7/7/4 with 20 kg band (18 total). Improvement: 8/8/7 (23 total reps - up from 18!). Using assisted pull-up machine at 20 kg setting. Set 3 dropped to 7 reps but much better than last time's 4. |
| Lateral Raises (DB) ✓ | 6 kg | 3 | 15 / 15 / 15 | 60 s | Last time (Fri 9 Jan): 15/12/12 at 4/6 kg (39 total). PERFECT 3×15 at 6 kg (45 total reps). Excellent consistency - ready for 8 kg next time! Done early while pull-up station busy. |
| DB Curls ✓ | 12 / 14 kg | 3 | 12 / 12 / 8+12 | 60–90 s | Last time (Fri 9 Jan): Perfect 3×12 at 12 kg! Progressive: 12/14/14 kg (12/12/20 reps). Set 3: 8 reps at 14 kg, dropped to 12 kg for 12 more reps (20 total set 3). Great volume work! |
| Triceps Dips ✓ | Bodyweight | 3 | 10 / 10 / 10 | 60–90 s | Last time (Fri 9 Jan): 10/10/8 (28 total). Perfect 3×10 (30 total reps - up from 28!). Set 1: Form not perfect, but finished strong. |
| Session: 60 min | Active kcal: 387 | Total kcal: 492 | Avg HR: 121 BPM | HR Range: 89–163 BPM | |||||
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🏋️ TRAINING AT GYM (David Lloyd's Newcastle): Weight notation: At GYM = TOTAL weight including 20 kg Olympic bar. |
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Warm-Up (5–8 min): 1. Hip circles, bodyweight squats, light RDL with empty bar — 2–3 min 2. 2 light sets Back Squat — 8 reps with empty bar (20 kg), then 8 reps at ~50 kg total |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Back Squat ✓ | 70 / 80 / 90 kg total | 5 | 5 / 5 / 5 / 8 / 5 | 2–3 min | Squat to parallel, bar on upper back, tight core. At GYM - weight is TOTAL (plates + 20 kg bar). Progressive loading: 70/80/80/90/90 kg (5/5/5/8/5 - 28 total reps). Last time (Wed 7 Jan): 60/70/70/80 kg (20 total). HUGE progression - 10 kg increase on top weight AND 8 more total reps! Set 4 at 90 kg crushed with 8 reps! |
| Romanian Deadlift ✓ | 100 kg total | 3 | 8 / 8 / 8 | 2 min | Hinge at hips, bar slides down thighs, feel hamstring stretch. At GYM - weight is TOTAL (plates + 20 kg bar). Perfect 3×8 at 100 kg total! 24 total reps. Last time (Wed 7 Jan): 90/90/100 kg (24 total). Went straight to 100 kg for all 3 sets - this is now your working weight! 5 kg increase on first 2 sets. |
| Leg Extensions ✓ | 72.5 / 80 kg | 3 | 8 / 10 / 8 | 90 s | NEW EXERCISE - permanent addition to leg day. Progressive loading: 72.5/80/80 kg (8/10/8 - 26 total reps). First time doing this exercise. Will track progression going forward! |
| Calf Raises ✓ | 40 kg | 3 | 8 / 8 / 8 | 60 s | NEW EXERCISE - permanent addition to leg day. Perfect 3×8 at 40 kg! 24 total reps. First time doing this exercise on leg day. Will track progression going forward! |
| Leg Press (Bilateral) ✓ | 100 / 120 kg | 3 | 8 / 10 / 12 | 90 s | NEW EXERCISE - replacing Bulgarian Split Squats. At GYM - leg press machine weight (plates + machine weight). Progressive loading: 100/100/120 kg (8/10/12 - 30 total reps). First time on leg press - excellent progression! Went bilateral (both legs). Set 3 bumped to 120 kg and crushed 12 reps! Strong performance learning new movement. |
| Parallel Bar Straight Leg Raise ✓ | Bodyweight | 3 | 15 / 15 / 15 | 60 s | Support on parallel bars, raise legs straight up, control down. Perfect 3×15! 45 total reps. Last time (Wed 7 Jan): 3×15 (45 total). Consistency maintained - excellent core strength! |
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Session Notes: EXCELLENT leg day session with major changes to the program! Major highlights: Back squat 5 sets progressive to 90 kg with 28 total reps (vs 20 last week - 8 more reps!). RDL perfect 3×8 at 100 kg working weight. Three NEW exercises added permanently: Leg Extensions (72.5/80 kg), Calf Raises (40 kg), Leg Press replacing Bulgarian Split Squats (100/120 kg). Program changes: Bulgarian Split Squats → Leg Press (bilateral) due to balance issues. Added Leg Extensions and Calf Raises as permanent exercises. Skipped Hip Thrust due to equipment availability - will replace with Glute-Focused Leg Press (high foot placement) next week. Equipment notes: Leg press went great - started at 100 kg, progressed to 120 kg on final set with 12 reps. Good range of motion and control learned on first session. Next session (Fri 16 Jan): Day 3 - Upper/Arms at gym. Focus on incline bench progression and maintaining pull-up performance. |
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| Session: 66 min | Active kcal: 366 | Total kcal: 471 | Avg HR: 115 BPM | HR Range: 75–155 BPM | |||||
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🏋️ TRAINING AT GYM (David Lloyd's Newcastle): Weight notation: At GYM = TOTAL weight including 20 kg Olympic bar. Recovery note: 2 days after Friday's upper/arms session. |
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Warm-Up (5–8 min): 1. Shoulder circles, band pull-aparts, light push-ups — 2–3 min 2. 2 light sets Bench Press — 8 reps with empty bar (20 kg), then 8 reps at ~45 kg total |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Bench Press ✓ | 60 kg total | 5 | 5 / 5 / 5 / 5 / 5 | 2–3 min | Lie on bench, lower bar to chest, press up. At GYM - weight is TOTAL (plates + 20 kg bar). Perfect 5×5 at 60 kg total! 25 total reps. Last time (Mon 5 Jan): Progressive 55/57.5 kg with 26 reps. Today jumped straight to 60 kg and maintained 5 reps across all sets. Excellent strength progression - 2.5 kg increase from last week's top weight! |
| Pull-Ups ✓ | 20 kg band assist | 4 | 8 / 8 / 8 / 8 | 2 min | Hang from bar, pull chin over bar, full extension down. Perfect 4×8 at 20 kg band! 32 total reps. Last time (Mon 5 Jan): 8/8/5/5 (26 total) - done after all other exercises. Today: Doing them EARLY made a HUGE difference - 6 more reps! Strategy worked perfectly! |
| Dumbbell Overhead Press ✓ | 14 kg | 3 | 8 / 8 / 8 | 2 min | Dumbbells at shoulder height, press straight up, control down. ⚠️ CRITICAL FORM CUES - injury history! Perfect 3×8 at 14 kg! 24 total reps. Last time (Mon 5 Jan): 8/7/5 (20 total). Massive improvement - 4 more reps! Form maintained excellently throughout. |
| Inverted Row ✓ | Bodyweight | 3 | 12 / 12 / 11 | 90 s | Hang under bar/rings, pull chest to bar, keep body straight. 12/12/11 reps - 35 total reps! Last time (Mon 5 Jan): 3×10 (30 total). Excellent progression - 5 more reps! |
| Parallel Bar Dips ✓ | Bodyweight | 3 | 9 / 7 / 6 | 90 s | Grip parallel bars, lower until upper arms parallel to floor, push up. 9/7/6 reps - 22 total reps (vs 26 last time). Hand pain limited performance - likely due to bar diameter, grip conditioning, or wrist positioning. Prompted exercise replacement for future sessions. |
| Overhead Tricep Extension (DB) ✓ | 10 kg | 3 | 8 / 8 / 8 | 90 s | Hold dumbbell overhead with both hands, lower behind head, extend back up. Perfect 3×8 at 10 kg! 24 total reps. Added this exercise to supplement tricep work after hand pain limited dip performance. Will replace dips in future Day 1 sessions for 2-3 weeks to build strength before returning to dips. |
| Face Pulls ✓ | 21.25 / 25 kg cable | 3 | 12 / 12 / 15 | 60 s | Pull towards face, elbows high, squeeze shoulder blades. 12/12/15 reps at 21.25/21.25/25 kg cable! 39 total reps! Last time (Mon 5 Jan): 3×10 at 21.25 kg cable (30 total). Excellent progression - 9 more reps AND weight increase on final set! Shoulder health work on point! |
| Cable Tricep Pushdowns (Rope) ✓ | 15 / 17.5 kg cable | 3 | 12 / 10 / 12 | 60 s | Rope attachment, pull down across hips, squeeze triceps at bottom, control up. 12/10/12 reps at 15/17.5/15 kg cable! 34 total reps. Extra tricep volume added after session - still motivated! Tested 17.5 kg on set 2 (10 reps), returned to 15 kg for set 3 (barely completed 12 reps). Great pump work! |
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Session Notes: OUTSTANDING session - massive improvements across the board! Major highlights: Bench press 5×5 at 60 kg (jumped from 57.5 kg last week), pull-ups perfect 4×8 by doing them early (strategy worked perfectly - 6 more reps than last week!), overhead press perfect 3×8 (4 more reps), inverted rows 35 total (5 more reps), face pulls 39 total with weight increase (9 more reps!). Equipment adaptation: Parallel bar dips caused persistent hand pain (9/7/6 vs 26 last time). Replaced with overhead tricep extension (DB) 3×8 at 10 kg - perfect form and no pain. Will use this as primary tricep exercise for next 2-3 weeks before returning to dips. Also added bonus cable tricep pushdowns (rope) 12/10/12 at 15/17.5/15 kg - great extra volume! Strategic wins: Pull-ups done first when bench was busy - resulted in huge performance boost! Exercise ordering matters. Next session (Wed 14 Jan): Day 2 - Lower Body at gym. Target progressive loading on back squat (70/70/80/80 kg) and RDL (95/100/100 kg). NEW: Leg Press replacing Bulgarian Split Squats. |
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| Session: 68 min | Active kcal: 325 | Total kcal: 433 | Avg HR: 107 BPM | HR Range: 76–145 BPM | |||||
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🏋️ TRAINING AT GYM (David Lloyd's Newcastle): Weight notation: At GYM = TOTAL weight including 20 kg Olympic bar. Recovery note: 2 days after Wednesday's heavy leg day. Poor sleep night before. |
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Warm-Up (5–8 min): 1. Shoulder circles, band pull-aparts, light push-ups — 2–3 min 2. Light rows (barbell or DB) — 8 reps at light weight 3. Empty 20 kg bar warm-up set Incline Bench — 8 reps 4. 2nd warm-up set Incline Bench — 8 reps at ~40 kg total |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Incline Barbell Bench ✓ | 45 / 42.5 kg total | 4 | 7 / 8 / 7 / 5 | 2 min | Bench at ~30° angle, lower bar to upper chest, press up. At GYM - weight is TOTAL (plates + 20 kg bar). Progressive loading: 45/42.5/42.5/42.5 kg total. 27 total reps (7+8+7+5). Dropped from 45 kg to 42.5 kg after set 1. Poor sleep last night + almost a month since last incline bench. Good effort rebuilding strength! |
| Bent-Over Row (barbell) ✓ | 50 kg total | 4 | 8 / 8 / 8 / 8 | 2 min | Hinge forward ~45°, pull bar to lower ribs, squeeze back. At GYM - weight is TOTAL (plates + 20 kg bar). Perfect 4×8 at 50 kg total! 32 total reps. Excellent consistency across all sets. Ready to progress next session! |
| Pull-Ups ✓ | 20 kg band assist | 3 | 7 / 7 / 4 | 2 min | Hang from bar, pull chin over bar, full extension down. At GYM - using 20 kg band assist. Sets: 7/7/4 at 20 kg band. 18 total reps. Set 3 hit fatigue hard - only got 4 clean reps. Cumulative fatigue from poor sleep + month off training. Good effort! |
| Lateral Raises (DB) ✓ | 4 / 6 kg | 3 | 15 / 12 / 12 | 60 s | Arms slightly bent, raise to shoulder height, slow down. Progressive loading: 4 kg (15 reps), then 6 kg (12/12 reps). 39 total reps. Started light, found 4 kg too easy, jumped to 6 kg for sets 2-3 with good form maintained. Smart progression! |
| DB Curls ✓ | 12 kg | 3 | 12 / 12 / 12 | 60–90 s | Keep elbows at sides, curl up, squeeze biceps, slow down. Perfect 3×12 at 12 kg per arm! 36 total reps. Used 12 kg instead of planned 10 kg - excellent strength retention after month off! |
| Triceps Dips ✓ | Bodyweight | 3 | 10 / 10 / 8 | 60–90 s | Grip parallel bars, lower until upper arms parallel, push up, lockout. KEY CUE: Keep body UPRIGHT for triceps focus. 10/10/8 reps. 28 total reps. Fatigue hit on final set - dropped to 8 reps. Good effort after full upper body session! |
| Calf Raises ✓ | 20 kg | 3 | 18 / 18 / 18 | 60 s | Extra exercise added during rest periods. Perfect 3×18 at 20 kg! 54 total reps. Good use of rest time for additional calf work. |
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Session Notes: Solid upper body session despite poor sleep! Good performance rebuilding strength after month off. Highlights: Bent-over rows perfect 4×8 at 50 kg (ready to progress!), DB curls at 12 kg (stronger than planned 10 kg), added bonus calf raises 3×18. Incline bench needs work - struggled with 45 kg, settled at 42.5 kg for most sets. Fatigue patterns: Pull-ups set 3 dropped to 4 reps, tricep dips set 3 dropped to 8 reps - normal cumulative fatigue. Lateral raises progressed well from 4 to 6 kg mid-session. Next session (Mon 12 Jan): Day 1 - Upper Strength at gym. Target bench press progression based on Monday 5 Jan performance (55/57.5 kg). Ensure good sleep before session! |
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| Session: 48 min | Active kcal: 335 | Total kcal: 411 | Avg HR: 129 BPM | HR Range: 83–172 BPM | |||||
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🏋️ TRAINING AT GYM: Weight notation: At GYM = TOTAL weight including 20 kg Olympic bar. Recovery note: 2 days after Monday's upper body session. Monitor energy levels. |
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Warm-Up (5–8 min): 1. Hip circles, bodyweight squats, light RDL with empty bar — 2–3 min 2. 2 light sets Back Squat — 8 reps with empty bar (20 kg), then 8 reps at ~40 kg total |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Back Squat ✓ | 60 / 70 / 80 kg total | 4 | 5 / 5 / 5 / 5 | 2–3 min | Squat to parallel, bar on upper back, tight core. At GYM - weight is TOTAL (plates + 20 kg bar). Progressive loading: 60/70/70/80 kg total. Last time at gym (Wed 3 Dec): 50/60/70/70 kg. Excellent progression - pushed to 80 kg on final set! 20 total reps. Great strength after holiday break! |
| Romanian Deadlift ✓ | 90 / 100 kg total | 3 | 8 / 8 / 8 | 2 min | Hinge at hips, bar slides down thighs, feel hamstring stretch. At GYM - weight is TOTAL (plates + 20 kg bar). Progressive loading: 90/90/100 kg total, all 8 reps! Last time at gym (Wed 3 Dec): 70/80/90 kg. Massive progression - pushed to 100 kg on final set! 24 total reps. Excellent hamstring strength! |
| Bulgarian Split Squat ✓ | 16 kg | 3 | 8 / 8 / 8 | 90 s | Back foot elevated, front foot stable, squat down on front leg. All 3 sets completed at 16 kg (8 reps each leg). 48 total reps. Balance was challenging due to flat feet. DECISION: Replace with Leg Press Machine for future gym sessions - single-leg or bilateral leg press provides same quad/glute stimulus without balance issues. |
| Hip Thrust ✓ | 60 kg total | 3 | 8 / 10 / 9 | 90 s | Upper back on bench, bar over hips, drive through heels, squeeze glutes at top. At GYM - weight is TOTAL (plates + 20 kg bar). All 3 sets completed at 60 kg (8/10/9). 27 total reps. Last time at gym (Wed 3 Dec): 40 kg total. Massive 20 kg progression! Strong glute activation. |
| Parallel Bar Straight Leg Raise ✓ | Bodyweight | 3 | 15 / 15 / 15 | 60 s | Support on parallel bars, raise legs straight up, control down. Perfect 3×15 completed! 45 total reps. Core strength maintained excellently through the holiday break. Controlled movement, no swinging. |
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Session Notes: Outstanding lower body session! Major strength gains across all lifts after the holiday break. Highlights: Back squat hit 80 kg (10 kg progression!), RDL hit 100 kg (10 kg progression!), hip thrust jumped 20 kg to 60 kg total. Perfect leg raises 3×15. Training decision: Bulgarian split squats completed but balance was challenging due to flat feet. Decided to switch to leg press machine for future gym sessions - provides same training stimulus without balance issues. At David Lloyd's, can do single-leg or bilateral leg press. Next session (Fri 9 Jan): Day 3 - Upper/Arms. Focus on incline bench, rows, and arm work after strong leg day! |
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| Session: [—] min | Active kcal: [—] | Total kcal: [—] | Avg HR: [—] BPM | HR Range: [—]–[—] BPM | |||||
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🎯 FIRST SESSION BACK FROM HOLIDAYS: Coming off a 3-week break (last session: Tue 16 Dec). Focus on movement quality, form, and getting back into the rhythm. |
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Warm-Up (5–8 min): 1. Shoulder circles, band pull-aparts, light push-ups — 2–3 min 2. 2 light sets Bench Press — 8 reps with empty bar, then 8 reps at ~25 kg |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Bench Press ✓ | 55 / 57.5 kg total | 5 | 5 / 5 / 5 / 5 / 6 | 2–3 min | Lie on bench, lower bar to chest, press up. At GYM - weight is TOTAL (plates + 20 kg bar). Warm-up: 2 sets at 45 kg total. Working sets: Started at 55 kg (felt slightly easy), bumped to 57.5 kg for sets 2-5. Sets felt "difficult but not impossible" - perfect intensity! 26 total reps vs 27 last time. Excellent strength retention after 3-week break! |
| Pull-Ups ✓ | 20 kg band assist | 4 | 8 / 8 / 5 / 5 | 2 min | Hang from bar, pull chin over bar, full extension down. 26 total reps (vs 32 last time). Using 20 kg band (heavier assist than last time's 18 kg - normal after break). Sets 1-2: 8/8 done at start of session. Sets 3-4: Only 5/5 due to cumulative fatigue from full session - completed these after all other exercises. Good effort to finish them despite fatigue! |
| Dumbbell Overhead Press ✓ | 14 kg | 3 | 8 / 7 / 5 | 2 min | Dumbbells at shoulder height, press straight up, control down. ⚠️ CRITICAL FORM CUES - injury history! Using 14 kg at gym (only had 14/16 kg options - 1 kg lighter than last time's 15 kg). 20 total reps. Fatigue built up: set 3 only managed 5 reps and felt really tired. Last time (Tue 16 Dec): 8/8/7 at 15 kg (23 total). Good form maintained throughout - quality over quantity! Normal drop-off after 3-week break. |
| Inverted Row ✓ | Bodyweight | 3 | 10 / 10 / 10 | 90 s | Hang under bar/rings, pull chest to bar, keep body straight. Perfect 3×10 (30 total reps) - exactly matched last session (Tue 16 Dec)! Excellent consistency after 3-week break. Strong pulling performance throughout. |
| Parallel Bar Dips ✓ | Bodyweight | 3 | 10 / 10 / 6 | 90 s | Grip parallel bars, lower until upper arms parallel to floor, push up. 26 total reps (vs 30 last time). Sets 1-2 matched pre-break performance (10/10), but fatigue hit on set 3 - only managed 6 reps. Bodyweight, no assistance. Forward lean form for chest focus maintained. Good effort after cumulative fatigue from session! |
| Face Pulls ✓ | 21.25 kg | 3 | 10 / 10 / 10 | 60 s | Pull towards face, elbows high, squeeze shoulder blades. 3×10 (30 total reps) at 21.25 kg using cable machine at gym (vs green band at home last time: 3×15). Different equipment makes direct comparison difficult, but completed all sets with good form. Good shoulder health work to finish! |
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Session Notes: First session back after 3-week holiday break! Overall excellent performance - matched or came very close to pre-break numbers on most exercises. Highlights: Bench press basically matched (26 vs 27 reps), inverted rows PERFECT match (3×10), strong form throughout despite cumulative fatigue. Equipment differences: At gym vs home - Olympic bar (20 kg) vs home bar (~5-7 kg), cable machine vs bands. Weights adjusted accordingly. Smart choices: Used 14 kg dumbbells instead of 16 kg for OHP (prioritized form over weight given injury history), used 20 kg band assist for pull-ups instead of 18 kg (appropriate for comeback). Next session (Wed 7 Jan): Day 2 - Lower Body at gym. Ready to tackle squats and deadlifts! |
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⊗ Day 3 (Upper/Arms) — SKIPPED Reason: Holiday break - stopped training after Tuesday 16 Dec session. Impact: Extended rest period through holidays. Resuming fresh in January 2026. |
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⊗ Day 2 (Lower Body) — SKIPPED Reason: Holiday break - stopped training after Tuesday 16 Dec session. Impact: Extended rest period through holidays. Resuming fresh in January 2026. |
| Session: 86 min | Active kcal: 388 | Total kcal: 514 | Avg HR: 93 BPM | HR Range: 72–141 BPM | |||||
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Warm-Up (5–8 min): 1. Shoulder circles, band pull-aparts, light push-ups — 2–3 min ✓ 2. 2 light sets Bench Press — 8 reps with empty bar, then 8 reps at ~25 kg ✓ |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Bench Press ✓ | 57.5 kg | 5 | 5 / 5 / 5 / 6 / 6 | 2–3 min | Lie on bench, lower bar to chest, press up. At HOME - weight is PLATES ONLY. 27 total reps (vs 25 target). Hit 5×5 then pushed extra reps on sets 4-5! Feeling stronger at 57.5 kg. Ready for 60 kg next session. |
| Pull-Ups ✓ | 18 kg band assist | 4 | 8 / 8 / 8 / 8 | 2 min | Hang from bar, pull chin over bar, full extension down. Perfect 4×8 (32 total reps)! Crushed the 30+ target. 18 kg band for all 4 sets - consistent strength throughout. |
| Dumbbell Overhead Press ✓ | 15 kg | 3 | 8 / 8 / 7 | 2 min | Dumbbells at shoulder height, press straight up, control down. 23 total reps (vs 22 last time - +1 rep progression). Maintained good form throughout. Injury prevention cues followed: tight core, ribs down, no back arch. |
| Inverted Row ✓ | Bodyweight | 3 | 10 / 10 / 10 | 90 s | Hang under bar/rings, pull chest to bar, keep body straight. Perfect 3×10 (30 total). Consistent performance - matching previous sessions. |
| Parallel Bar Dips ✓ | Bodyweight | 3 | 10 / 10 / 10 | 90 s | Grip parallel bars, lower until upper arms parallel to floor, push up. 30 total reps - hit target. Consistent 3×10 with good form. |
| Face Pulls ✓ | Green band | 3 | 15 / 15 / 15 | 60 s | Pull towards face, elbows high, squeeze shoulder blades. Perfect 3×15 with green band. Good shoulder health work to finish the session. |
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⊗ Day 1 (Upper Strength) — SKIPPED Reason: Rest day taken. Impact: Extra recovery after Saturday's session. Day 1 moved to Tuesday 16 Dec. |
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⊗ Day 4 (Active Recovery) — SKIPPED Reason: Optional recovery session not done. Impact: Extra rest day. This was optional anyway - pattern shows rest days lead to stronger performance. |
| Session: 63 min | Active kcal: 302 | Total kcal: 396 | Avg HR: 105 BPM | HR Range: 71–143 BPM | |||||
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✓ Warm-Up (5–8 min) — COMPLETE: 1. Shoulder circles, band pull-aparts, light push-ups — 2–3 min 2. Light rows (barbell or DB) — 8 reps at light weight 3. Empty bar warm-up set Incline Bench — 8 reps 4. 2nd light set Incline Bench — 8 reps at ~20 kg |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Incline Barbell Bench | 40 kg | 4 | 8 / 7 / 5 / 4 | 2 min | ✓ 24 total (vs 21 last time). Tough on poor sleep but still PR! |
| Bent-Over Row (barbell) | 50 / 55 kg | 4 | 8 / 8 / 8 / 8 | 2 min | ✓ 60 kg caused joint pain - dropped to 50 kg. Pushed to 55 kg on set 4 and nailed 8 reps! |
| Pull-Ups | 18.1 kg band assist | 3 | 8 / 8 / 8 | 2 min | ✓ 3×8 with 18.1 kg band (last time needed 22.7 kg for set 1). Set 3: last 2 reps partial ROM. |
| Lateral Raises (DB) | 5 kg | 3 | 15 / 15 / 13 | 60 s | ✓ 43 total. Last time: 15/15/15 but form broke on set 3. |
| DB Curls | 10 kg | 3 | 12 / 12 / 12 | 60–90 s | ✓ Perfect 3×12 at 10 kg. |
| Triceps Dips | Bodyweight | 3 | 10 / 12 / 12 | 60–90 s | ✓ 34 total (vs 36 last time). Solid given poor sleep. |
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Session Notes: Pre-session condition: Disrupted sleep (1am-8am with multiple wake-ups). Also experiencing joint pain and carpal tunnel numbness while sleeping over past couple of weeks - likely from computer work, phone use, and gym combined. Has happened before years ago. Incline Bench: 8/7/5/4 = 24 total reps (vs 21 last time). PR despite poor sleep! Started strong but fatigue set in on sets 3-4. Bent-Over Row: Attempted 60 kg first - right arm joint pain too much, dropped to 50 kg. Perfect 4×8, then pushed to 55 kg on set 4 and nailed 8 reps. Smart adaptation around joint issues. Pull-Ups: 3×8 with 18.1 kg band from set 1 - progression from last week when needed 22.7 kg band for set 1. Last 2 reps on set 3 had partial ROM (chin not fully over bar). Lateral Raises: 15/15/13 at 5 kg. Stopped at 13 on set 3 to preserve form - better than last time's 15 reps with broken form. DB Curls: Perfect 3×12 at 10 kg. Consistent. Triceps Dips: 10/12/12 = 34 total (vs 36 last time). Slight dip but expected given fatigue. Overall: Solid session despite sleep disruption and joint concerns. Outperformed on incline bench (PR), rows (55 kg on final set), and pull-ups (less band assist). Slightly underperformed on dips. Action items: Monitor carpal tunnel - consider wrist position during work and sleep, possibly wrist brace at night. If joint pain persists, consider lighter grip work or deload on rows. |
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| Session: 71 min | Active kcal: 355 | Total kcal: 457 | Avg HR: 104 BPM | HR Range: 66–148 BPM | |||||
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🏠 TRAINING AT HOME (not gym): Weight notation: AT HOME = plates only (bar ~5-7 kg negligible). Use last home session (Wed 26 Nov) as baseline, NOT last gym session (Wed 3 Dec). Recovery note: Monitor energy levels. Last gym session (Wed 3 Dec) you hit 70 kg total squats (50 kg plates + 20 kg bar) and 90 kg total RDLs. At home you'll be back to cleaning the bar to shoulders for squats - expect to be slightly limited vs gym performance. |
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Warm-Up (5–8 min): 1. Hip circles, bodyweight squats, light RDL with empty bar — 2–3 min ✓ 2. 2 light sets Back Squat — 8 reps with empty bar, then 8 reps at ~30 kg ✓ |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Back Squat ✓ | 40 kg | 4 | 5 / 5 / 5 / 5 | 2–3 min | Squat to parallel, bar on upper back, tight core. At HOME - weight is PLATES ONLY. Perfect 4×5 at 40 kg plates. Overhead bar pass is the limiting factor at home (squat strength is there - at gym you were doing 50 kg plates/70 kg total easily). This is expected home limitation. Next home session: Stick with 40 kg unless you can improve the overhead mobility. |
| Romanian Deadlift ✓ | 70 / 80 kg | 3 | 8 / 8 / 8 | 2 min | Hinge at hips, bar slides down thighs, feel hamstring stretch. At HOME - weight is PLATES ONLY. Progressive loading: 70/70/80 kg plates, all 8 reps! Set 3 at 80 kg plates (~85-87 kg total) pushes close to gym max (90 kg total). Excellent progression from last home session (65 kg plates). Next home session: Try 75/80/80 kg plates or straight 80 kg for all 3 sets. |
| Bulgarian Split Squat ✓ | 15 kg | 3 | 8 each / 8 each / 8 each | 90 s | Back foot elevated, front foot stable, squat down on front leg. Perfect 3×8 each leg with 15 kg dumbbells. Consistent performance. At gym you did 16 kg - next home session can try 16 kg if you have it, or stick with 15 kg and focus on even slower tempo. |
| Hip Thrust ✓ | 45 kg | 3 | 10 / 8 / 12 | 90 s | Upper back on bench, bar over hips, drive through heels, squeeze glutes at top. At HOME - weight is PLATES ONLY. 10/8/12 at 45 kg plates (~50-52 kg total) - heavier than gym session (40 kg total, 8/10/10). Finished strong with 12 on final set! Next session: Try 47.5 kg or keep 45 kg and aim for 3×10+. |
| Parallel Bar Straight Leg Raise ✓ | Bodyweight | 3 | 15 / 15 / 15 | 60 s | Support on parallel bars, raise legs straight up, control down. Perfect 3×15 with controlled movement, no swinging. Matching last two sessions. Core strength is solid! |
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Session Notes: Pre-session condition: Day after Day 1 (Tue 9 Dec). Rested Wednesday. Training at home after last gym Day 2 was Wed 3 Dec. Feeling recovered and ready. Session efficiency: 71 min with 104 BPM avg HR. Stats: 355 active kcal, 457 total, HR range 66-148 BPM. Efficient session, slightly longer than gym (Wed 3 Dec: 40 min at 124 BPM) due to home setup limitations. Training at home: Weight notes - home bar is thin/light (~5-7 kg) vs gym Olympic bars (20 kg). Logged weights are plates only. Warm-up: ✅ Completed all elements (hip circles, bodyweight squats, light RDL, 2 light squat sets). Back Squat: 4×5 at 40 kg plates (~42-45 kg total). LIMITING FACTOR = passing bar overhead to get into position. Squat strength is there (at gym did 70 kg total easily with squat rack). Struggled significantly with overhead bar pass at 40 kg. This is ~25-30 kg LESS than gym performance due to home limitation. Critical note: Unless overhead mobility improves, home squats will remain capped at 40 kg plates regardless of leg strength. Consider alternative: front squats (easier to rack from clean) or invest in squat stands. Romanian Deadlift: EXCELLENT! Progressive loading: 70/70/80 kg plates (all 8 reps). Set 3 at 80 kg plates (~85-87 kg total) approaches gym max (90 kg total). After initial error where I suggested matching "plate weight" was good enough, correctly pushed for heavier loading to match TOTAL weight performance from gym. Jumped from last home session (65 kg plates). Next home Day 2: Start at 75-80 kg plates for all 3 sets. You're ready for 3×8 at 80 kg plates. Bulgarian Split Squats: Perfect 3×8 each leg with 15 kg dumbbells. Consistent performance. At gym used 16 kg. Balance felt good. Next session: Try 16 kg if available, or stay at 15 kg with slower tempo for balance training. Hip Thrusts: 10/8/12 at 45 kg plates (~50-52 kg total) - HEAVIER than gym session (40 kg total, 8/10/10). Strong finish with 12 reps on set 3. Good glute activation. Next session: Try 47.5 kg plates, or keep 45 kg and aim for 3×10+ consistent reps. Parallel Bar Straight Leg Raises: Perfect 3×15, matching last two sessions. Controlled movement, no swinging. Core strength is solid and consistent. Overall assessment: Good home session with clear equipment limitations on squats but strong progression on RDLs and hip thrusts. Key takeaway: overhead bar pass caps home squat performance at ~40 kg plates (~42-45 kg total) vs 70 kg total at gym. RDLs don't have this limitation - progressive loading to 80 kg plates shows true strength. Hip thrusts actually HEAVIER at home than gym. Bulgarian split squats and leg raises consistent. Key progressions vs last home Day 2 (Wed 26 Nov): (1) Squats: maintained 40 kg (limited by overhead pass, not strength), (2) RDLs: 65 kg → 70/70/80 kg plates (+15 kg on final set), (3) Hip thrusts: 40 kg → 45 kg plates (+5 kg). Home vs Gym comparison: Squats: -30 kg total (home limitation), RDLs: -5 kg total (approaching gym max), Hip thrusts: +10 kg total (home advantage), Bulgarian split squats: -1 kg, Leg raises: equal. Recovery status: Training schedule: Sat 6 Dec skipped (daughter sick), Tue 9 Dec Day 1, Thu 11 Dec Day 2. Two quality sessions with rest days between. Sleep improving, stress manageable. Action items: • Squats: Research squat rack/stands for home, or switch to front squats at home (easier to rack from clean position) • RDLs: Ready for 80 kg plates for all 3 sets next home Day 2 • Hip thrusts: Push to 47.5 kg plates next session • Bulgarian split squats: Have 16 kg dumbbells? If yes, try them • Friday Day 3 tomorrow - allow full recovery from today's leg work |
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| Session: [—] min | Active kcal: [—] | Total kcal: [—] | Avg HR: [—] BPM | HR Range: [—]–[—] BPM | |||||
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Warm-Up (5–8 min): 1. Shoulder circles, band pull-aparts, light push-ups — 2–3 min ✓ 2. 2 light sets Bench Press — 8 reps with empty bar, then 8 reps at 25 kg ✓ |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Bench Press ✓ | 60 / 57.5 kg | 5 | 4 / 5 / 5 / 5 / 5 | 2–3 min | Lie on bench, lower bar to chest, press up. At HOME - weight is PLATES ONLY. Set 1: Tested 60 kg, got 4 reps (ambitious jump). Sets 2-5: All 5 reps at 57.5 kg! Grinding through each set but completed them. Excellent progression from last week's 5×5 at 55 kg. Next session: Start at 57.5 kg for all 5 sets, then consider 60 kg when you can do 5×5 at 57.5 kg cleanly. |
| Pull-Ups ✓ | 18 kg band assist | 4 | 8 / 8 / 8 / 8 | 2 min | Hang from bar, pull chin over bar, full extension down. Perfect 4×8 with 18 kg band! MAJOR progression from last week's 22.7 kg band - you reduced assistance by ~4.7 kg and maintained all reps. Getting significantly stronger at pull-ups. Next session: Keep 18 kg band for all sets, push for 8+ reps. |
| Dumbbell Overhead Press ✓ | 15 kg | 3 | 8 / 8 / 6 | 2 min | Dumbbells at shoulder height, press straight up, control down. ⚠️ CRITICAL FORM CUES - injury history! 8/8/6 at 15 kg with GOOD FORM maintained throughout all 3 sets! Same reps as last session (Mon 1 Dec), but better quality - last time form broke on set 2. This is progress! Keep 15 kg next session, aim for 8/8/7-8 with perfect form. |
| Inverted Row ✓ | Bodyweight | 3 | 10 / 10 / 10 | 90 s | Hang under bar/rings, pull chest to bar, keep body straight. Perfect 3×10 - matching last week's performance (Mon 1 Dec). Consistent form and execution. Next session: Push for 11-12 on set 3. |
| Parallel Bar Dips ✓ | Bodyweight | 3 | 10 / 10 / 10 | 90 s | Grip parallel bars, lower until upper arms parallel to floor, push up. Perfect 3×10 (30 total reps) - improvement from last week's 8/10/10 (28 total)! More consistent across all sets. Forward lean form maintained for chest focus. Next session: Aim for 30+ total reps. |
| Face Pulls ✓ | Green band | 3 | 15 / 15 / 15 | 60 s | Pull towards face, elbows high, squeeze shoulder blades. Perfect 3×15 with green band - matching last week's performance. Good shoulder health work to finish the session! |
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⊗ Day 4 (Active Recovery) — SKIPPED Reason: Daughter was sick. Prioritized family and recovery over optional light session. Impact: Excellent decision - extra rest day before Day 1 (moved to Tue 9 Dec due to continued family situation). This follows the pattern: rest days lead to stronger performance (see Mon 1 Dec and Fri 5 Dec sessions). Recovery status: Sleep improving, stress still present. Two full rest days (Sat-Sun) will support next week's training. |
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Session: 70 min |
Active kcal: 319 |
Total kcal: 416 |
Avg HR: 96 BPM |
HR Range: 76–138 BPM ⚠️ Partial tracking: Watch started partway through exercise 2 (missed warm-up and most of incline bench) | |||||
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⚠️ Recovery Check: You'll have done heavy leg day (Wed) 2 days ago. Monitor leg soreness. Last time you did Day 3 (Sat 29 Nov), you were still sore 3 days after Wednesday's leg session and felt tired throughout with low energy. If legs are very sore or sleep is still poor, consider dropping weights slightly or taking an extra rest day instead. |
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Warm-Up (5–8 min): 1. Shoulder circles, band pull-aparts, light push-ups — 2–3 min ✓ 2. Light rows (barbell or DB) — 8 reps at light weight ✓ 3. Empty bar warm-up set Incline Bench — 8 reps ✓ 4. 2nd light set Incline Bench — 8 reps at ~20 kg ✓ ✅ Completed all warm-up elements this time - excellent! |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Incline Barbell Bench ✓ | 40 kg | 4 | 6 / 6 / 6 / 3 | 2 min | Bench at ~30° angle, lower bar to upper chest, press up. At HOME - weight is PLATES ONLY. 6/6/6/3 at 40 kg. EXCELLENT progress vs Sat 29 Nov (6/3, had to drop to 37.5 kg)! Today you maintained 40 kg through 3 full sets of 6. Thursday rest day paid off big time. Keep 40 kg next session - aiming for 6/6/6/4-5. |
| Bent-Over Row (barbell) ✓ | 50 kg | 4 | 8 / 8 / 8 / 8 | 2 min | Hinge forward ~45°, pull bar to lower ribs, squeeze back. At HOME - weight is PLATES ONLY. Perfect 4×8 at 50 kg - jumped 5 kg from Sat 29 Nov (45 kg) and maintained all reps! This is your strongest lift on Day 3. Next session try 52.5 kg or add a 5th set at 50 kg. |
| Pull-Ups ✓ | 22.7 / 18.1 kg band assist | 3 | 8 / 8 / 8 | 2 min | Hang from bar, pull chin over bar, full extension down. Set 1: 8 reps with 22.7 kg band. Sets 2-3: Both 8 reps with 18.1 kg band (lighter assist = harder!). EXCELLENT progression! Reduced band assistance by ~4.6 kg and maintained all reps. Next session start with 18.1 kg band for all 3 sets. |
| Lateral Raises (DB) ✓ | 5 kg | 3 | 15 / 15 / 15 | 60 s | Arms slightly bent, raise to shoulder height, slow down. Sets 1-2: Clean 15 reps at 5 kg. Set 3: Form broke after rep 10, had to pause multiple times, reps 14-15 with compromised form. Next session: Either keep 5 kg and aim for 3×12-13 with perfect form, OR drop to 3.75 kg for 3×15 clean reps. Quality > quantity. |
| DB Curls ✓ | 10 kg | 3 | 12 / 12 / 30 | 60–90 s | Keep elbows at sides, curl up, squeeze biceps, slow down. Sets 1-2: Both 12 reps at 10 kg - jumped from 7.5 kg last session. Set 3: 30 reps (significant increase - possible weight drop or burnout set?). Next session: Clarify approach for set 3. |
| Triceps Dips ✓ | Bodyweight | 3 | 12 / 12 / 12 | 60–90 s | Grip parallel bars, lower until upper arms parallel, push up, lockout. KEY CUE: Keep body UPRIGHT for triceps focus (leaning forward = chest). Perfect 3×12 (36 total reps) - excellent progression from Sat 29 Nov (10/12/11 = 33 total). Consistent performance across all sets with proper form! |
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Session Notes: Pre-session condition: Day 2 after heavy leg day (Wed 3 Dec at gym). Sleep improving, stress still present. Rested Thursday. Feeling stronger than Sat 29 Nov when fatigue was high. Session efficiency: 70 min with 96 BPM avg HR (partial tracking - started partway through exercise 2, missed warm-up and most of incline bench). Stats: 319 active kcal, 416 total, HR range 76-138 BPM. Comparable to Sat 29 Nov (59 min at 103 BPM) but felt stronger throughout. Training at home: Weight notes - home bar is thin/light (~5-7 kg) vs gym Olympic bars (20 kg). Logged weights are plates only. Warm-up: ✅ Completed ALL 4 elements this time (shoulder mobility, light rows, empty bar bench, 20 kg bench). Much better than Sat 29 Nov when you forgot light rows and empty bar sets. Proper warm-up = better performance! Incline Barbell Bench: 6/6/6/3 at 40 kg plates - MAJOR improvement vs Sat 29 Nov (6/3, had to drop to 37.5 kg). Thursday rest day made a HUGE difference. You maintained 40 kg through 3 full sets of 6 before fatigue hit on set 4. Last time you collapsed to 3 reps on set 2. Next Day 3: Keep 40 kg for all 4 sets, aiming for 6/6/6/4-5. If you hit 4×6, bump to 42.5 kg next session. Bent-Over Row: OUTSTANDING! Perfect 4×8 at 50 kg - jumped 5 kg from Sat 29 Nov (45 kg) and didn't drop a single rep. This is your strongest Day 3 lift. Back strength is excellent. Next Day 3: Try 52.5 kg for all sets, or add a 5th set at 50 kg. Pull-Ups: Excellent progression! Set 1: 8 reps with 22.7 kg band. Sets 2-3: Both 8 reps with 18.1 kg band (lighter assist = harder). You reduced band assistance by ~4.6 kg and still maintained 8 reps on sets 2-3. This shows clear strength gains. Next Day 3: Start with 18.1 kg band for all 3 sets. You proved you can handle it - now test it from set 1. Lateral Raises: 15/15/15 at 5 kg. Sets 1-2 were clean. Set 3: form broke after rep 10 (had to pause multiple times, reps 14-15 with compromised form). This is a form endurance issue, not strength. Next Day 3: Either keep 5 kg and aim for clean 3×12-13, OR drop to 3.75 kg for perfect 3×15. Quality over quantity - shoulder health is critical. DB Curls: 12/12/30 at 10 kg. Sets 1-2: jumped from 7.5 kg last session and hit 12 reps cleanly. Set 3: 30 reps suggests weight drop or burnout approach (not clarified during session). Next Day 3: Clarify your approach for set 3 - standard 3×10-12, or intentional burnout set with lighter weight? Triceps Dips: Perfect 3×12 (36 total reps, up from 33 on Sat 29 Nov). Consistent performance across all sets with body upright (tricep focus). No shallow reps like last time. Next Day 3: Aim for 34-36+ total reps, maintain form throughout. Overall assessment: EXCELLENT session with multiple progressions! (1) Incline bench: 3 full sets at 40 kg vs collapsing on set 2 last time, (2) Rows: +5 kg and perfect execution, (3) Pull-ups: reduced band assistance successfully, (4) Dips: +3 total reps with consistent form. Thursday rest day was critical - you were much stronger today than Sat 29 Nov. Proper warm-up also contributed to better performance. Key takeaway: REST WORKS! When you skip Day 4 (active recovery) and take a full rest day, you come back stronger. This pattern is clear: Mon 1 Dec (after Sun recovery) = massive bench PR. Today (after Thu rest) = excellent performance across the board. Recovery priority: Sleep quality improving. Continue prioritizing rest over extra sessions when needed. Action items: • Lateral raises: Consider dropping to 3.75 kg next time for perfect form through all 3 sets • Pull-ups: Ready to use 18.1 kg band from set 1 next session • Incline bench: On track to hit 4×6 at 40 kg soon, then progress to 42.5 kg • Saturday 6 Dec (Day 4): Plan to skip if needed - prioritize recovery over light sessions |
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| Session: 40 min | Active kcal: 196 | Total kcal: 240 | Avg HR: 124 BPM | HR Range: 82–159 BPM | |||||
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🏋️ FIRST TIME AT GYM FOR DAY 2 (Lower Body)! Allow extra time to locate equipment: squat rack, Olympic bars (20 kg), plates, bench/box for hip thrusts, step for Bulgarian split squats, parallel bars. Weight differences: Gym Olympic bars are 20 kg vs your home bar (~2-5 kg). This means same plate weight = ~15-18 kg heavier total load at gym! Recovery note: You've trained Mon/Sun/Sat (3 in a row), then rested Tue. Monitor energy levels. If feeling fatigued, don't push for PRs - match previous weights is fine. |
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Warm-Up (5–8 min): 1. Hip circles, bodyweight squats, light RDL with empty bar — 2–3 min ✓ 2. 2 light sets Back Squat — 8 reps with empty bar (20 kg at gym!), then 8 reps at ~30 kg ✓ |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Back Squat ✓ | 50 / 60 / 70 kg total | 4 | 5 / 5 / 5 / 5 | 2–3 min | Squat to parallel, bar on upper back, tight core. 🏋️ At gym using squat rack - starting from top! Progressive loading: 50/60/70/70 kg TOTAL (includes 20 kg bar). Finished at 70 kg total for sets 3-4 - good progression from home 47.5 kg plates (~50-52.5 kg total). Squat rack makes a huge difference! |
| Romanian Deadlift ✓ | 70 / 80 / 90 kg total | 3 | 8 / 8 / 8 | 2 min | Hinge at hips, bar slides down thighs, feel hamstring stretch. At gym - weights are TOTAL including 20 kg bar. Excellent progressive loading: 70/80/90 kg total, perfect 3×8 on all sets! 90 kg total is ~20 kg more than home setup (65 kg plates = ~67-70 kg total). Strong hamstring work! |
| Bulgarian Split Squat ✓ | 16 kg | 3 | 8 each leg / 8 each leg / 8 each leg | 90 s | Back foot elevated, front foot stable, squat down on front leg. Perfect 3×8 each leg with 16 kg dumbbells (gym equipment). Maintained slow, controlled movement throughout. |
| Hip Thrust ✓ | 40 kg total | 3 | 8 / 10 / 10 | 90 s | Upper back on bench, bar over hips, drive through heels, squeeze glutes at top. At gym - 40 kg TOTAL (20 kg plates + 20 kg bar). Hit 8/10/10 - good glute activation! |
| Parallel Bar Straight Leg Raise ✓ | Bodyweight | 3 | 15 / 15 / 15 | 60 s | Support on parallel bars, raise legs straight up, control down. Perfect 3×15! Consistent performance, controlled movement throughout - no swinging. Matched previous best. |
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Session Notes: 🏋️ FIRST GYM SESSION FOR DAY 2 (LOWER BODY) - HUGE SUCCESS! Pre-session condition: Day 4 of training this week (Mon/Wed after Sat/Sun/Mon previous week). Rested Tuesday. Current weight: 76.2 kg (morning weigh-in). Target: 79 kg lean bulk before cutting to 74 kg for April six-pack goal. Session efficiency: 40 min with 124 BPM avg HR. MUCH faster than home sessions! Wed 26 Nov at home: 57 min at 112 BPM. Gym equipment (squat rack, proper setup) makes sessions ~30% more efficient. Weight notation system clarified: AT GYM = TOTAL weight including 20 kg Olympic bar. AT HOME = plates only (bar ~5-7 kg negligible). This distinction is critical for tracking progression accurately. Back Squat: Progressive loading every set: 50/60/70/70 kg TOTAL (30/40/50/50 kg plates + 20 kg bar). Perfect 4×5. Squat rack with safeties is a GAME CHANGER - starting from top position eliminates the limiting factor at home (cleaning bar to shoulders). 70 kg total ≈ same as home 47.5 kg plates (~52.5 kg total) but felt easier due to starting position. Next Day 2 at gym: Start at 70 kg total, try 75-80 kg total for sets 3-4. Romanian Deadlift: OUTSTANDING! Progressive loading: 70/80/90 kg TOTAL, perfect 3×8 on all sets. 90 kg total = ~20 kg more than home setup (65 kg plates = ~67-70 kg total). No head pressure issues (good breathing control, stayed hydrated). Strong hamstring engagement. Next Day 2: Start at 80 kg, work up to 90-95 kg for set 3. If you hit 3×8 at 90 kg again, try 95 kg. Bulgarian Split Squats: Perfect 3×8 each leg with 16 kg dumbbells (gym equipment, slight increase from home 15 kg). Maintained slow, controlled movement throughout - balance improving! Next time: Can try 18 kg if gym has them, or stick with 16 kg and focus on even slower tempo. Hip Thrusts: Hit 8/10/10 at 40 kg TOTAL (20 kg plates + 20 kg bar). Note: This is lighter than home 40 kg plates (~42-45 kg total). Progressive reps approach worked well. Next Day 2: Start at 50-60 kg total to match/exceed home weights. You have room for significant progression here. Parallel Bar Straight Leg Raises: Perfect 3×15, matching previous best. Controlled movement, no swinging. Core strength is solid. Next time: Push for 16-18 on final set if feeling strong. Overall assessment: PHENOMENAL first gym lower body session! Key advantages discovered: (1) Squat rack eliminates home ceiling/cleaning limitations, (2) Proper equipment setup = 30% faster sessions, (3) Safety bars = confidence to push heavier weights. RDL progression to 90 kg total is exceptional. Only hip thrusts were lighter than home - big opportunity for progression there next time. Lean bulk progress: Current 76.2 kg (morning weight). Target 79 kg before cut phase to 74 kg for April. Nutrition currently 2600 kcal (reduced from ~3000 to prioritize sleep over aggressive weight gain). Weight progression has been slow/stalled - not reaching 76 kg consistently. Sleep quality and stress management now priority over calorie surplus. Training frequency note: This is 4th session in 5 days (Sat 29 Nov, Sun 30 Nov, Mon 1 Dec, Wed 3 Dec). High training frequency with excellent recovery (no fatigue today, strong performance). Thursday rest day before Friday Day 3. Post-workout plan: Going for lunch, considering cardio or extra strength work. PT recommendation needed on whether to add cardio during lean bulk phase. |
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| Session: 72 min | Active kcal: 336 | Total kcal: 444 | Avg HR: 103 BPM | HR Range: 73–156 BPM | |||||
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Warm-Up (5–8 min): 1. Shoulder circles, band pull-aparts, light push-ups — 2–3 min ✓ 2. 2 light sets Bench Press — 8–10 reps with empty bar, then 8 reps at ~25 kg ✓ |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Bench Press ✓ | 55 kg | 5 | 5 / 5 / 5 / 5 / 5 | 2–3 min | Lie on bench, lower bar to chest, press up. Incredible! Perfect 5×5 at 55 kg. On Nov 24 you only did 2 sets at 55 kg - today you crushed all 5 sets. Massive strength progression! |
| Pull-Ups ✓ | 22.7 kg band assist | 4 | 8 / 8 / 7 / 8 | 2 min | Hang from bar, pull chin over bar, full extension down. Fantastic! Used red band (22.7 kg assist) for all sets - skipped the heavier assist entirely. Hit 8/8/7/8 (31 total reps), crushing the 6 rep target. Finished strong with 8 on the final set! |
| Dumbbell Overhead Press ✓ | 15 kg | 3 | 8 / 8 / 6 | 2 min | Dumbbells at shoulder height, press straight up, control down. Weight progression: 15 kg (up from 14 kg). Hit 8/8/6. Noticed back arching on set 2. Set 3: focused on form corrections (tight core, ribs down, eyes forward, no back arch) - lost 2 reps but maintained better position. Smart trade-off! |
| Inverted Row ✓ | Bodyweight | 3 | 10 / 10 / 10 | 90 s | Hang under bar/rings, pull chest to bar, keep body straight. Perfect 3×10! Matched your Nov 24 performance. Consistent form throughout. |
| Parallel Bar Dips ✓ | Bodyweight | 3 | 8 / 10 / 10 | 90 s | Grip parallel bars, lower until upper arms parallel to floor, push up. Hit 8/10/10 (28 total reps). Struggled to maintain forward lean - body keeps going upright into tricep-dominant position. Asked for form tips on how to lean forward more consistently. |
| Face Pulls ✓ | Green band (home) | 3 | 15 / 15 / 15 | 60 s | Pull towards face, elbows high, squeeze shoulder blades. Perfect 3×15 at home using green band. (At gym: would use 15/15/17.5 kg progressive weight like Nov 24.) |
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Session Notes: Pre-session condition: Day 3 of training streak (Sat/Sun/Mon). Nutrition adjusted to 2600 kcal (down from ~3000) to prioritize sleep quality over weight gain - sleep has been poor this week with high stress. Despite this, felt strong today. Session efficiency: 72 min with 103 BPM avg HR. Slightly longer than Nov 24 (62 min at 117 BPM) but completed more total volume with weight progressions. Training at home: Weight notes - home bar is thin/light (~2-5 kg) vs gym Olympic bars (20 kg). Logged weights are plates only. Home 15 kg ≈ 16-17 kg total. Gym displays total weight. Barbell Bench Press: MASSIVE progression! Perfect 5×5 at 55 kg. On Nov 24 only managed 2 sets at 55 kg (final sets after building up). Today went straight to 55 kg for all 5 sets. Recovery session yesterday (Sun) clearly worked perfectly. Next Day 1: Try 57.5 kg for sets 4-5, or start at 57.5 kg from set 1 if feeling fresh. Pull-Ups: Fantastic performance! Used 22.7 kg band assist for all 4 sets (skipped the heavier 27.5 kg assist entirely). Hit 8/8/7/8 (31 total reps), crushing the 6 rep target. Finished strong with 8 on final set. Next Day 1: Try 18 kg band (lighter assist = harder) for set 1 when fresh. Dumbbell Overhead Press: Weight progression to 15 kg (up from 14 kg at gym). Hit 8/8/6. Noticed back arching excessively on set 2 (leaning back, chin up, lower back stress). Set 3: consciously corrected form (tight core, ribs down, eyes forward, squeeze glutes, no back arch) - lost 2 reps but maintained safer position. Smart trade-off given injury history. ⚠️ CRITICAL: User has history of rib/thoracic spine injury with overhead pressing when extremely fatigued. Injury occurs post-workout when cooling down + bad overhead reaching movement = immobilizing pain for hours. Always prioritize form over reps on overhead work. Inverted Row: Perfect 3×10, matching Nov 24 performance. Consistent form throughout. Solid horizontal pulling work. Parallel Bar Dips: Hit 8/10/10 (28 total reps, matching Nov 24's 24 reps across 3×8). Struggled to maintain forward lean for chest focus - body keeps reverting to upright tricep-dominant position, especially as fatigue sets in. Provided detailed form cues: look at floor ahead (not straight), push chest forward, lead with chest going down, elbows flare 30-45°, feel stretch in chest at bottom. Next Day 1: Before each set, hold top position with forward lean for 2 sec to feel the angle, then maintain throughout reps. Face Pulls: Perfect 3×15 using green band (home). At gym would use progressive weight 15/15/17.5 kg. Good shoulder health work to finish. Warm-up: Completed all elements properly - shoulder circles, band pull-aparts, light push-ups, plus 2 light bench sets with empty bar and ~25 kg. Overall assessment: Outstanding session! Three major progressions: (1) Bench 5×5 at 55 kg vs 2×5 last time, (2) Pull-ups with lighter band assist and higher reps, (3) Overhead press weight increase with improved form awareness. Despite being day 3 of training streak and reduced calories, performance was excellent. This shows recovery is working when properly managed (yesterday's Day 4 session was perfect active recovery). Recovery priority: Sleep quality > weight gain this week. Reduced to 2600 kcal to avoid bloating that disrupts sleep. Monitor stress levels and prioritize rest. Action items: • Post-workout: Stay warm (jacket/hoodie), avoid overhead reaching movements for 30-60 min while muscles cool down • Wednesday gym session (Day 2): First time doing lower body at gym - equipment will be unfamiliar, allow extra time to locate squat rack, RDL setup, etc. • Practice dip form cues: hold forward lean position at top before starting reps • Continue prioritizing sleep - if still poor by Friday, consider skipping Saturday's Day 4 for extra rest |
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| Session: 50 min | Active kcal: 209 | Total kcal: 284 | Avg HR: 80 BPM | HR Range: 61–110 BPM | |||||
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⚠️ OPTIONAL SESSION — Listen to Your Body: This is active recovery, NOT a hard workout. Target: <50 min, ~90-95 BPM avg HR. If you wake up feeling terrible, SKIP THIS. Rest is more important than light movement when truly fatigued. If you do it: keep everything easy, controlled, and stop if anything feels hard. |
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Warm-Up / Mobility (~5 min): Cat-Cow stretches, hip circles, arm circles — 2–3 min dynamic movement ✓ World's greatest stretch — 3–4 reps each side, slow and controlled ✓ |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Goblet Squat ✓ | 15 kg | 3 | 10 / 10 / 10 | 60 s | Hold dumbbell at chest, squat deep. Perfect 3×10 at 15 kg. Good choice dropping from 20 kg—legs still sore from Wednesday. Controlled tempo maintained. |
| Light Romanian Deadlift ✓ | 30 kg | 3 | 10 / 10 / 10 | 60 s | Hinge at hips, bar slides down thighs, feel hamstring stretch. Perfect 3×10 at 30 kg with slow tempo. Good blood flow work for hamstring recovery. |
| Band Pull-Aparts ✓ | Light band | 3 | 15 / 15 / 15 | 45 s | Hold band at chest height, pull apart to shoulders, squeeze shoulder blades. Perfect 3×15. Good shoulder health work. |
| Plank Hold ✓ | Bodyweight | 3 | 45 s / 45 s / 45 s | 45 s | Forearms on floor, body straight like a board, squeeze core. Perfect 3×45 s. Good core stability maintained throughout. |
| Dead Bug ✓ | Bodyweight | 2 | 10 each side / 10 each side | 45 s | Lie on back, opposite arm/leg extend, lower back stays flat. Perfect 2×10 each side. Good controlled movement, core activation complete. |
| Stretching (5–7 min) | |||||
| Standing quad stretch ✓ | — | — | 45 s each leg | — | Stand on one leg, grab ankle behind you with same-side hand, pull heel toward glute. Keep knees together, don't arch back. Use wall for balance if needed. Completed both legs. |
| Standing hamstring stretch ✓ | — | — | 45 s each leg | — | Place one foot on raised surface (bench/step), keep leg straight. Lean forward from hips (not rounding back), reach toward toes. Feel stretch in back of thigh. Completed both legs. |
| Hip flexor stretch ✓ | — | — | 30–45 s each side | — | Lunge position: back knee on floor (use mat/towel), front foot flat. Push hips forward while keeping torso upright. Feel stretch in front of back hip. Completed both sides. |
| Chest doorway stretch | — | — | 30–45 s | — | Stand in doorway, place forearm on doorframe (elbow at 90°), step forward with same-side leg. Feel stretch across chest and front of shoulder. Can do both arms at once in wide doorway. Not completed - daughter arrived. Can do tonight if time permits. |
| Shoulder/tricep stretch | — | — | 30 s each arm | — | Raise one arm overhead, bend elbow so hand reaches down back. Use other hand to gently push elbow further back/down. Feel stretch in shoulder and back of upper arm (tricep). Not completed - daughter arrived. Can do tonight if time permits. |
| Child's pose | — | — | 45–60 s | — | Kneel on floor, sit back on heels, then lean forward extending arms out in front on floor. Forehead rests on floor, hips sink toward heels. Relax and breathe. Not completed - daughter arrived. Can do tonight if time permits. |
| Session: 59 min | Active kcal: 263 | Total kcal: 356 | Avg HR: 103 BPM | HR Range: 66–139 BPM | |||||
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Warm-Up (~3 min): 1. Shoulder circles, band pull-aparts, light push-ups — 3 min ✓ 2. 2 light sets Incline Bench at 20 kg × 8 reps each ✓ ⚠️ Forgot: light rows, empty bar warm-up set — remember next week |
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| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Incline Barbell Bench ✓ | 40 / 40 / 37.5 / 37.5 kg | 4 | 6 / 3 / 6 / 5 | 2–2.5 min | Bench at ~30° angle, lower bar to upper chest, press up. Tried 40 kg—got 6 on set 1, only 3 on set 2. Dropped to 37.5 kg for sets 3-4. Feeling tired today, still sore from Wednesday. |
| Bent-Over Row (barbell) ✓ | 45 kg | 4 | 8 / 8 / 8 / 8 | 2 min | Hinge forward ~45°, pull bar to lower ribs, squeeze back. Jumped to 45 kg (+2.5 kg from last week). Perfect 4×8 despite fatigue — back is solid. |
| Pull-Ups ✓ | 22.7 kg band assist | 3 | 8 / 8 / 7 | 2 min | Hang from bar, pull chin over bar, full extension down. Red band (22.7 kg assist). Consistent performance despite fatigue. Next Day 3 when fresh: try 18 kg band for set 1. |
| Lateral Raises (DB) ✓ | 5 kg | 3 | 12 / 12 / 12 | 60 s | Arms slightly bent, raise to shoulder height, slow down. Completed 3×12 but form broke after rep 8 on sets 2-3. Rep 12 on set 3 didn't reach full height. Next Day 3: Start 5 kg, drop to 3.75 kg for sets 2-3 if form breaks. |
| DB Curls ✓ | 7.5 kg | 3 | 12 / 12 / 12 | 60–90 s | Keep elbows at sides, curl up, squeeze biceps, slow down. Consistent 3×12, form held despite increasing difficulty. Next Day 3: Can try 10 kg for set 1. |
| Triceps Dips ✓ | Bodyweight | 3 | 10 / 12 / 11 | 60–90 s | Grip parallel bars, lower until upper arms parallel, push up, lockout. Set 1: first 2 reps shallow. Sets 2-3: better depth, kept body upright (triceps focus). Stopped set 3 at 11 — smart choice, maintaining form. Total: 33 reps (up from 31 last week). |
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Session Notes: Pre-session condition: Feeling tired, still sore from Wednesday's leg session (unusual — may indicate recovery lag). Had breakfast at 9am, training started ~midday (~3 hr gap). Low energy throughout session. Session efficiency: 59 min with 103 BPM avg HR. Lower intensity than expected (cf. Nov 21: 49 min at 102 BPM for same workout). Fatigue impacting output. Warm-up: Completed shoulder circles, band pull-aparts, light push-ups (3 min). Forgot light rows and empty bar warm-up — add reminder for next Day 3. Incline Barbell Bench: Tested 40 kg — got 6 reps on set 1, collapsed to 3 on set 2. 40 kg is currently a "test" weight, not working weight. Dropped to 37.5 kg for sets 3-4 (6/5 reps). Next Day 3: Start set 1 at 40 kg, then 37.5 kg for remaining sets. Build up gradually. Bent-Over Row: Despite fatigue, jumped to 45 kg and hit perfect 4×8 — strong back day even when tired. This is the highlight of the session. Next Day 3: Try 47.5 kg or add a 5th set at 45 kg. Pull-Ups: Used red band (22.7 kg assist) for all sets. Hit 8/8/7 — consistent despite fatigue. Next Day 3 when fresh: try 18 kg band (lighter assist) for set 1. Lateral Raises: Completed 3×12 at 5 kg but form broke after rep 8 on sets 2-3. Next time: start 5 kg, drop to 3.75 kg for sets 2-3 if form breaks early. Triceps Dips: Learned proper cue: keep body upright for triceps focus (leaning forward = chest). Hit 10/12/11 (33 total reps, up from 31 last week). First set had shallow reps 1-2, then corrected depth. Equipment note: Home bar is thin/light (est. 2-5 kg). Gym Olympic bars are 20 kg. Logged weights = plates only, not including bar. This means "40 kg" at gym is ~60 kg total vs ~42-45 kg at home. Recovery concerns: Still sore 3 days after Wednesday's leg session is unusual. Possible causes: (1) nutrition timing (3 hr gap since breakfast), (2) sleep quality, (3) cumulative fatigue from consistent training. Monitor recovery closely. Action items for next Day 3: • Include light rows in warm-up • Do empty bar set before loading weight • Eat something 1-2 hrs before training, or have snack mid-session if 3+ hrs since meal • Ensure adequate sleep night before • Next Day 3: if still feeling fatigued, consider dropping to Day 4 (light recovery) instead |
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| Exercise | Weight | Sets | Reps | Notes |
|---|---|---|---|---|
| Back Squat | 47.5 kg | 4 | 5 | Squat to parallel, bar on upper back, tight core. Solid 4×5 at working weight. Consistent form maintained. |
| Romanian Deadlift | 65 kg | 3 | 8 | Hinge at hips, bar slides down thighs, feel hamstring stretch. Excellent progression! 65 kg for all 3 sets—5 kg increase from target. Strong hamstring engagement. |
| Bulgarian Split Squat | 15 kg | 3 | 8 each leg | Back foot elevated, front foot stable, squat down on front leg. Consistent 3×8. Maintained balance and control. |
| Hip Thrust | 40 kg | 3 | 8 | Upper back on bench, bar over hips, drive through heels, squeeze glutes at top. Hit 40 kg for 3×8—5 kg increase from last week's 35 kg. |
| Parallel Bar Straight Leg Raise | Bodyweight | 3 | 15 / 15 / 14 | Support on parallel bars, raise legs straight up, control down. Consistent performance. Slight fatigue on final set. |
| Session: 62 min | Active kcal: 347 | Total kcal: 446 | Avg HR: 117 BPM | HR Range: [—]–[—] BPM | ||||
| Exercise | Weight | Sets | Reps | Notes |
|---|---|---|---|---|
| Barbell Bench Press | 50 / 50 / 52.5 / 55 / 55 kg | 5 | 5 | Lie on bench, lower bar to chest, press up. Progressive loading! Hit 55 kg for final 2 sets—that's 5 kg above last week's max. Huge strength gain. |
| Pull-Ups | 27.5 / 22.5 kg band assist | 4 | 6 | Hang from bar, pull chin over bar, full extension down. Used 27.5 kg assistance for set 1, then 22.5 kg for sets 2-4. All 6 reps completed. |
| Dumbbell Overhead Press | 14 kg | 3 | 8 | Dumbbells at shoulder height, press straight up, control down. Perfect 3×8 at 14 kg. Slight weight reduction from planned 15 kg but hit all reps. |
| Inverted Row | Bodyweight | 3 | 10 | Hang under bar/rings, pull chest to bar, keep body straight. Hit target 3×10! Progression from last week's 3×8. |
| Parallel Bar Dips | Bodyweight | 3 | 8 | Grip parallel bars, lower until upper arms parallel to floor, push up. Perfect 3×8! Hit all targets—up from 7/6/6 on Nov 18. |
| Face Pulls | 15 / 15 / 17.5 kg | 3 | 15 | Pull towards face, elbows high, squeeze shoulder blades. Progressive weight: 15 kg for sets 1-2, increased to 17.5 kg for set 3. |
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Session Notes: Location: First gym session (vs home gym). Initial struggle finding equipment, but much better setup once located. Performance highlights: Massive bench press progression—hit 55 kg (5 kg above previous max of 50 kg in just 6 days). This is exceptional strength gain. Hit all accessory targets: 3×10 inverted rows (up from 3×8), perfect 3×8 dips (up from 7/6/6). Energy & recovery: Felt good throughout session. No fatigue—still energetic post-workout. Had meal and went for a swim afterward, indicating excellent recovery capacity and work capacity improvements. Session efficiency: 62 min with 117 BPM avg HR. Good intensity maintained throughout. Pull-ups needed band assistance (27.5/22.5 kg) after heavy bench—expected and appropriate. Takeaway: Gym environment providing clear benefits. Progressive overload working perfectly on main lifts. Recovery is strong—able to stack training with swimming. |
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| Session: 49 min | Active kcal: 213 | Total kcal: 286 | Avg HR: 92 BPM | HR Range: 69–132 BPM | ||||
| Exercise | Weight | Sets | Reps | Notes |
|---|---|---|---|---|
| Goblet Squat | 20 kg | 3 | 10 | Hold dumbbell at chest, squat deep. Consistent 3×10. Reduced weight from last week (30 kg) for recovery focus. |
| Light Romanian Deadlift | 30 kg | 3 | 10 | Hinge at hips, bar slides down thighs, feel hamstring stretch. Solid 3×10 with controlled tempo. |
| Band Pull-Aparts | Light band | 3 | 15 / 16 / 15 | Hold band at chest height, pull apart to shoulders, squeeze shoulder blades. Beat last week (15/15/13). |
| Plank Hold | Bodyweight | 3 | 45 s | Forearms on floor, body straight like a board, squeeze core. Full 45 s all sets—improvement from 30 s last week. |
| Dead Bug | Bodyweight | 2 | 8 / 6 | Lie on back, opposite arm/leg extend, lower back stays flat. Slightly under target (10 each side). |
| Stretching | ||||
| Standing quad stretch | — | — | 45 s each leg | Stand on one leg, grab ankle behind you, pull heel to glute. |
| Standing hamstring stretch | — | — | 45 s each leg | Foot on raised surface, lean forward with straight back, feel back of thigh. |
| Hip flexor stretch | — | — | 30–45 s each side | Lunge position, back knee on floor, push hips forward, feel front of hip. |
|
Session Notes: Session felt easy and controlled—good active recovery. Lower intensity (avg HR 92 BPM) appropriate for Day 4. Stretching section completed but noted as boring. Consider adding music or timing with a podcast to make it more tolerable. |
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| Exercise | Weight | Sets | Reps | Notes |
|---|---|---|---|---|
| Incline Barbell Bench | 35 kg | 4 | 8 | Perfect 4×8. All targets hit—ready to increase to 37.5 kg next week. |
| Bent-Over Row (barbell) | 40 kg | 4 | 8 | Solid 4×8 again. Consider 42.5 kg next session. |
| Pull-Ups | 22.7 kg band assist | 3 | 8 | Consistent 3×8 with red band (22.7 kg assistance). Solid form maintained. |
| Lateral Raises (DB) | 3.75 / 3.75 / 5 kg | 3 | 12 | Started lighter, finished strong with 5 kg on final set. Good form management. |
| DB Curls | 7.5 kg | 3 | 12 | Consistent 3×12. Solid controlled tempo. |
| Triceps Dips | Bodyweight | 3 | 9 / 12 / 10 | Good volume; hit 31 total reps vs 29 last week. |
| Session: 57 min | Active kcal: 330 | Total kcal: 416 | Avg HR: 112 BPM | HR Range: 66–154 BPM | |||||
| Exercise | Weight | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Back Squat | 47.5 kg | 5 | 5 | 2–3 min | Consistent 5×5 at working weight; maintained depth and form throughout all sets. |
| Romanian Deadlift | 55 / 60 / 60 kg | 3 | 8 | 2 min | Progressive loading; increased to 60 kg for final two sets. Strong hamstring engagement. |
| Bulgarian Split Squat | 15 kg | 3 | 8 each leg | 90 s | Consistent performance across all sets; maintained control and balance. |
| Hip Thrust | 35 kg | 3 | 8 / 10 / 10 | 90 s | Progressive reps; hit 10 on final two sets with good pause at top. |
| Parallel Bar Straight Leg Raise | Bodyweight | 3 | 15 / 15 / 16 | 60 s | Strong core control; beat previous best with 16 reps on final set. |
|
Session Notes: Pre-session condition: Drank 4 pints evening before; felt hungover with affected sleep. Not optimal recovery state. Symptoms during session: Experienced head pressure on heavy lifts (felt like explosion/bomb inside head, occasionally had to close eyes). Likely combination of dehydration, Valsalva maneuver (holding breath), and elevated blood pressure. Action: Next session, focus on controlled breathing—exhale on exertion, stay hydrated. Equipment limitation: Back squat capped at 47.5 kg due to home gym ceiling clearance. Cannot safely press 50+ kg overhead. Considering squat rack or safety equipment purchase. Form concerns: Bulgarian split squats feel wobbly (flat feet issue); using weights for balance, unsure if form is correct. Hip thrusts also feel unstable. Next session: Slow down Bulgarians, focus on control over speed. Consider elevating front foot slightly or using wall/rack for light hand support until balance improves. Exercise modification: Switched from hanging leg raises to parallel bar version—hanging position causes uncontrollable pendulum swing. Session end: Rushed final exercise due to time constraints (shower/home responsibilities). |
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| Exercise | Weight | Sets | Reps | Notes |
|---|---|---|---|---|
| Barbell Bench Press | 45 / 47.5 / 50 kg | 5 | 5 / 5 / 5 / 5 / 6 | Progressive loading; hit 50 kg for working sets with solid form. Extra rep on final set. |
| Pull-Ups | Bodyweight / band assist | 5 | 4 / 4 / 4 / 8 / 8 | First three sets unassisted; final two sets with band assistance for higher reps. |
| Dumbbell Overhead Press | 15 kg | 3 | 6 / 8 / 6 | Consistent effort across sets; peaked at 8 reps on second set. |
| Inverted Row | Bodyweight | 3 | 8 | Maintained consistent form and rep count across all sets. |
| Parallel Bar Dips | Bodyweight | 3 | 7 / 6 / 6 | Slight fatigue from first to second set; maintained depth and control. |
| Session: 35 min | Active kcal: 171 | Total kcal: 227 | Avg HR: 102 BPM | HR Range: 74–147 BPM | ||||
| Exercise | Weight | Sets | Reps | Notes |
|---|---|---|---|---|
| Goblet Squat | 30 kg | 3 | 8 / 10 / 10 | Good depth and control; settled into rhythm after first set. |
| Light Romanian Deadlift | 30 kg | 3 | 10 | Consistent form across all sets; focused on hamstring stretch. |
| Band Pull-Aparts | Light band | 3 | 15 / 15 / 13 | Good scapular activation; slight fatigue on final set. |
| Plank Hold | Bodyweight | 3 | 30 s | Maintained neutral spine throughout all holds. |
| Dead Bug | Bodyweight | 2 | 10 each side | Controlled movement; lower back stayed pressed to floor. |
| Stretching | ||||
| Standing quad stretch | — | — | 45 s each leg | Good stretch, held position steady. |
| Standing hamstring stretch | — | — | 45 s each leg | Focused on posterior chain recovery. |
| Exercise | Weight | Sets | Reps | Notes |
|---|---|---|---|---|
| Incline Barbell Bench | 35 kg | 4 | 8 / 8 / 7 / 8 | Consistent weight across sets; slight fatigue on third set. |
| Bent-Over Row (barbell) | 40 kg | 4 | 8 | Solid back engagement; maintained form throughout all sets. |
| Pull-Ups | Bodyweight / 23 kg band assist | 3 | 5 / 5 / 8 | First two sets unassisted; third set with band support for higher reps. |
| Lateral Raises (DB) | 5 / 3.75 / 3.75 kg | 3 | 12 | Reduced weight after first set to maintain form and rep count. |
| DB Curls | 7.5 kg | 3 | 12 | Consistent weight and reps; controlled tempo both directions. |
| Triceps Dips | Bodyweight | 3 | 8 / 9 / 12 | Progressive reps across sets; strong lockout on final set. |
| Exercise | Weight | Sets | Reps | Notes |
|---|---|---|---|---|
| Back Squat | 40 / 40 / 45 / 45 / 47.5 kg | 5 | 5 | Progressive loading; maxed at 47.5 kg due to overhead clearance limitation. Consider gym visit for heavier squats or explore alternatives. |
| Romanian Deadlift | 40 / 50 / 55 kg | 3 | 8 | Good hamstring engagement; reached 55 kg with solid form. |
| Bulgarian Split Squat | 15 kg | 3 | 8 each leg | Consistent weight across all sets; controlled tempo. |
| Hip Thrust | 20 / 35 / 35 kg | 3 | 8 / 8 / 12 | Increased volume on final set; pushed to failure at 12 reps. |
| Hanging Leg Raises | Bodyweight | 3 | 12 / 13 / 15 | Strong core control; progressive reps across sets. |
| Exercise | Weight | Sets | Reps | Notes |
|---|---|---|---|---|
| Barbell Bench Press | 45 kg | 5 | 5 | Good working weight, steady tempo and full range. |
| Pull-Ups | Bodyweight | 4 | 5 / 4 / 4 / 4 | Full hang and control; slight fatigue from second set onward. |
| Dumbbell Overhead Press | 10 → 12.5 → 15 kg | 3 | ~6–8 | Progressive loading across sets; solid lockout on final weight. |
| Inverted Row | Bodyweight | 3 | 8 | Good back engagement and consistent form. |
| Parallel Bar Dips | Bodyweight | 3 | 8 | Strong chest focus, full range maintained. |
| Face Pulls (band) | Moderate resistance | 3 | 15 | Controlled tempo; good shoulder activation. |