I have no clue the management structure or culture of where you work, but have you considered just saying this to management?
A lot of folks on this side of the pond would get an offer that’s better than their current situation, then bring that offer to their current employer as a leverage chip for either a better position or more pay.
If current employer isn’t willing to play ball, then it serves as your 2 weeks notice.
Again, no clue at all what work life is like over there or in your role. Our experiences are vastly different.
I have had a few chats with my boss but they fell on deaf ears. They know i’m unhappy but maybe not to the extent that i am.
I’ve started applying for jobs and got a few things lined up but for me its trying to find a job that pays the same or more whilst also letting me get enough family time.
Current job does let me have lots of family time and pays well. I might be looking for something that doesn’t exist.
7th November 2024 Week 41 - Upper Session B - Rest Pause (gaining week 5)
Broken Finger Week 4
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones)
Smith slight incline bench
69 x 10 (RP x 4 x 4 x 3)
Chins - palms facing each other
X 9 (RP x 2 x 2 x 2)
HS shoulder press
47.5kg each side x 11 (RP x 3 x 3 x 3)
HS seated row - single arm
52.5kg x 12 (RP x 3 x 3 x 3)
Incline curls
15kg DBs x 12 (RP x 4 x 3 x 3)
Bent over tricep extensions
15 weight on rack x 9 (RP x 3 x 3 x 3)
Cable lat raises - ran out of time as had to go to Alton towers for work conference.
It’s team building and conference stuff which I find boring. There is an open bar tonight but it’s a really early start tomorrow so I won’t even be able to use it.
11th November 2024 Week 42 - Upper Session B - Rest Pause (gaining week 6)
Broken Finger Week 5
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones)
HS Chest press
50kg each side x 11 (RP x 3 x 2 x 2)
Lat Pull Down
91kg x 9 (RP x 3 x 3 x 3)
Viking Press
61kg x 12 (RP x 3 x 3 x 3)
Cable seated Row
98kg x 8 (RP x 2 x 2 x 2)
Pec Dec
80kg x 10 (RP x 3 x 3 x 3)
Trciep rope bent over extension
12 weight x 11 (RP x 3 x 3 x 3)
Played 40 minutes of rugby at the weekend (just because we had a whole pack of subs). Didn’t have a great weekend for food and diet though, felt quite ill yesterday so didn’t eat but feel better this morning.
12th November 2024 Week 42 - Lower Session A - Rest Pause (gaining week 6)
Broken Finger Week 5
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
TBDL - Squat form
118kg x 10 (RP x 2 x 2 x 0)
I had a right mare during this. Playing rugby on Saturday i cut my finger quite deep, as soon as i started my top set it starts pouring with blood. I got to my second rest pause set and started to feel dizzy so sacked off my third RP. Then spent 5 minutes clearing up my blood.
Seated Hamstring Curls
80kg x 10 (RP x 4 x 3 x 3)
I did TBDL last week and it tweaked my back a little so going back safely with ham curls.
Standing calf raises
75kg x 12 (RP x 6 x 6 x 5)
cable ab curls
17 weight x 15 (RP x 4 x 4 x 3)
Sprints - missed these as was knackered
Felt exhausted this morning. Looking forward to a day off the gym to eat all day tomorrow.
FWIW DC doesnt do rest pause for squats, he advocates for widowmakers instead, which id argue are actually far shittier.
Would you consider swapping this out for hack squats or leg press? Something not compound? Tends to fare better with respect to failure training anyways.
0% chance i could manage the light-headedness of squats or deadlifts on rest pause.
Only issue for me is finding exercises that don’t tweak my dodgy back. Trap bar squats seem to be brilliant at the moment, where as my current gym has a hack squat that i seem to feel excursively in my lower back (i don’t think its made for taller people).
I can do leg extensions after an all out set of trap ar squats?
14th November - Daughter is off school and poorly. Missed the gym so planning to go tomorrow. Going to try and make sure i eat a bit more today as i’m starting to feel a little run down.
15h November 2024 Week 42 - Upper Session B - Rest Pause (gaining week 6)
Broken Finger Week 5
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
Smith slight incline Bench
69kg x 12 (RP x 4 x 4 x 4)
Chins - palms facing each other
x 9 (RP x 3 x 2 x 2)
HS Shoulder Press
47kg each side x 12 (RP x 4 x 4 x 3)
HS seated single arm row
55kg x 10 (RP x 3 x 3 x 3)
Cable lat raises
20kg x 10 (RP x 4 x 4 x 4)
Incline DB Curls
16kg DBs x 10 (RP x 4 x 4 x 3)
Bent over tricep extensions
15 weight on rack x 10 (RP x 3 x 3 x 3)
Feeling a little run down, trying to eat more last few days, not been sleeping great and getting a lot of cramps in my calves.
I went to my physio today as they said
‘your body is a mess at the moment’ really need to have a long warm bath and relax these muscles.
18h November 2024 Week 43 - Upper Session A - Rest Pause (gaining week 7)
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
HS Chest press
50kg each side x 12 (RP x 2 x 2 x 2)
Lat Pull Down
91kg x 10 (RP x 3 x 3 x 3)
Viking Press
63.5kg x 9 (RP x 3 x 3 x 2)
Seated cable row
98kg x 9 (RP x 3 x 3 x 2)
Pec Dec
80kg x 11 (RP x 3 x 3 x 3)
Hammer Curls
20kg Dbs x 11 (RP x 3 x 3 x 3)
Bent over rope tricep extensions
12 weight x 10 (RP x 3 x 2 x 2)
I can tell i’m getting old as i must have slept funny as my back is in bits this morning. I’ve been taking some ibuprofen this morning, its my middle of my back so its hard to actually stretch it.
20th November 2024 Week 43 - Lower Session A - Rest Pause (gaining week 7)
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
Moved my lower session from yesterday as it was my daughters birthday. My dinner consisted of cake but i don’t care as we had family fun.
Mobility work
Trap bar squats - just one all out set
118kg x 11
Seated hamstring curls
80kg x 12 (RP x 3 x 3 x 3)
Standing calf raises
85kg x 8 (RP x 5 x 5 x 5)
Cable ab curls
15 weight x 15 (RP x 7 x 6 x 5)
Walking lunches
10kg DBs
x 3 sets of 20 reps (10 on each leg)
Feeling beat up but had a real anger this morning in the gym after it was so cold. Winter has arrived!
21st November 2024 Week 43 - Upper Session B - Rest Pause (gaining week 7)
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
Smith slight incline bench
71.5kg x 12 (RP x 4 x 3 x 3)
Chins
x 9 (RP x 3 x 2 x 2) - i’ve not improved on these for a while now.
HS Shoulder Press
50kg each side x 10 (RP x 4 x 3 x 3)
HS seated Row
55kg each side x 11 (RP x 4 x 3 x 3)
Cable lat raises - each side
20kg x 11 (RP x 5 x 4 x 4)
Incline DB curls
16kg DBs x 11 (RP x 4 x 4 x 3)
Tricep extension machine - new exercise, went way too light
x 20 (RP x 10 x 8 x 7)
really need to have a long warm bath and relax these muscles.