16th December - 6 Week maintenance/ gaining phase Week 4/6 - Lower & Biceps
Squat
102.5kg 3 sets of 5 reps
Seated Hamstring Curls
94kg x 7
87kg x 7
Ab Machine
50kg x 10
45kg x 10
Standing Calf raises
20kg DBs x 2 sets of 20 reps
Bicep cable curls
6 weight x 12 x 10 x 8
4 weight x 15
In other news i started the counselling via work, its nice to talk this odd set of emotions through with a professional but very draining. i need to be the best me though, so need to do it.
Really good news, hope it is useful to get to the place you want.
Draining in the short term should help limit the long term drain. I hope it helps you.
18th December - 6 Week maintenance/ gaining phase Week 4/6 - Upper
DB Slight incline Press
44kg DBs x 8
40kg DBs x 8
36kg DBs x 8
HS Seated Row
52kg Each side x 6
47kg Each side x 8
42kg Each side x 8
Incline Smith Press
60kg x 12 x 10
Lat pull down - Lat focus
77kg x 8
70kg x 8
Lat Raises
16kg DBs x 8
14kg DBs x 8
Tricep single arm pushdown
5 weight x 10
4 weight x 12
3 weight x 12
Can’t wait for a break over x-mas, i’ve got 8 days off which i’m really looking forward to. Not sure what my plan is in January…
Do i cut, do i gain for a month or so and then cut. I’ve not got a beach holiday booked yet so not got a timescale but got my 40th in Feb. Maybe work towards that.
19th December - 6 Week maintenance/ gaining phase Week 4/6 - Lower and Biceps
Squats
105kg 3 sets of 5 reps
Hamstring curls seated
94kg x 8
87kg x 8
Ab Machine
52kg x 8
47kg x 8
Calf raises
20kg 2 sets of 20 reps
Incline Bicep curls
17.5kg DBs x 8
15kg DBs x 9
Preacher curl machine
x 9 x 8
Bring on the weekend!
22nd December - 6 Week maintenance/ gaining phase Week 5/6 - Upper
HS Chest press
57kg each side x 7
52kg each side x 7
47kg each side x 8
Seated cable Row
80kg x 8
73kg x 8
66kg x 12
Pec Dec
101kg x 7
94kg x 6
Lat Pull Down
83kg x 8
77kg x 8
Cable Lat raises
4 weight x 8
3 weight x 8
DB Skull crushers
20kg DBS x 10
18kg DBs x 10
16kg DBs x 10
I’ve got another session tomorrow (lower and biceps) and then i’ll be done for the year. I am definitely going to cut in the new year for a month or two.
On another note I’ve stated taking Tongkat Ali again. Feeling like i need a little livener at the moment.
Will see if it helps with my ‘energy’ levels or not. Read some mixed research but thought i’d try it again for a bit.
I’ve never been a great sleeper but i’d say in general quite poor. I take ages to get to sleep (overthinking and worrying about things) and then after I’m asleep i wake at least 2-3 times every night. I really struggle at to find a position where I’m not aching in some way but think i need to go and get a new pillow to try and help that.
I take Zinc and Magnesium already which do help me though. Been a while (a long while) wince i’ve gone to sleep and woke up feeling refreshed.
Yeah worth looking at a new pillow possibly. Something that really worked for me was keeping bedtime and waking time as consistent as possible (yes, even on the weekend). It will help your circadian rhythm, I’ve found that when I go outside of routine I don’t sleep as well. Another thing I do is use blue tint glasses within a couple of hours of bedtime, it was something Dan John wrote about he does and it basically blocks the light from screens that’s telling your brain it’s daytime.
23rd December - 6 Week maintenance/ gaining phase Week 5/6 - Lower
Seated Hamstring curl
94kg x 8
87kg x 8
Squats
105kg 3 sets of 5 reps
cable bicep curls
7 weight each side x 6
6 weight each side x 10
6 weight each side x 9
5 weight each side x 12
Ab machine
52kg x 9
47kg x 8
Standing calf raises
20kg DBs x 20 x 20
That’s me done for Christmas, going to cut in Jan/ Feb, need to figure out the best way to do that without cutting carbs too much.
2nd January 2026 - 6 Week Cut Week 0/6 - Lower
I’ve started a cut but will count my 6 weeks from Monday.
Squat
107.5kg 3 sets of 5 reps
Seated hamstring Curls
94kg x 6
87kg x 6
Ab Machine
52kg x 9
47kg x 9
Standing bicep cable curls
7 weight each side x 7
6 weight each side x 9
6 weight each side x 7
5 weight each side x 11
Calf raises with DBs - feel these much more than a calf raise machine for some reason
20kg DBs x 20 x 20
Done. Need to get a nutrition plan for my cut which works for me.
Thinking at the moment is:
Breakfast
Oats, 1 pint skimmed milk, 2 scoops of whey
Snack
2 eggs, 5 egg whites, 1 pint of milk
Lunch
Chicken or beef salad
Dinner
Meat and Veg (whatever the family meal is)
Initial thought is that I’m using skimmed milk twice as a protein source and its quite high in calories for the amount of protein you get. So maybe need to swap out 1 with some more meat (but need to figure out what low cost meat to go with eggs).
Will have a think over the weekend.
5th January 2026 - 6 Week Cut Week 1/6 - Upper
HS Chest press
57kg each side x 6
52kg each side x 6
47kg each side x 6
Seated Cable Row
80kg x 8
73kg x 8
66kg x 10
Pec Dec
101kg x 8
94kg x 6
Lat Pull Down
83kg x 8
77kg x 8
Cable Lat raises
4 weight x 8
3 weight x 8
DB Skull Crushers
22.5kg DBs x 6 (these felt really hard)
20.5kg DBs x 8
17.5kg DBs x 10
Felt really good to be back at the gym, I’ve picked up should rear delt pain in my right shoulder from just doing nothing at home, that’s a sign of getting old i think 
So here is my New Year check in, this is pre-workout so no pump. Currently sitting at 105kg Dead on, 6’3 still, 40 inch measurement around my waist (at bellybutton).
Goals, bigger arms, lean out and continue to improve my squat pain free. Will copy this post into the Transformation thread as well.
@TrainForPain no idea how to add the tag for the transformation thread here though.
Gotcha!
And no worries: t-ransformation2026
6th January 2026 - 6 Week Cut Week 1/6 - Lower & Biceps
Squats
107.5kg 3 sets of 5 reps
Seated Hamstring Curls
94kg x 7
87kg c 7
Ab Machine
52kg x 10
47kg x 8
Standing calf raises using DBs
22kg DBs x 20 x 20
Cable Bicep curls
8 weight each side x 10
8 weight each side x 8
7 weight each side x 8
7 weight each side x 7
Great session today, i could probably add more leg volume as i’m not doing any rugby training with the club or on my own at the moment (need to get back into the swing of this).
8th January 2026 - 6 Week Cut Week 1/6 - Upper
DB Slight incline
44kg DBS x 8
40kg DBS x 8
36kg DBS x 8
HS Seated Row
52kg each side x 6
47kg each side x 8
42kg each side x 8
Smith incline Bench
70kg x 8
60kg x 8
Lat pull down - close grip pulling to my stomach
63kg x 8
49kg x 12
DB Lat raises
16kg DBs x 8
14kg DBs x 8
Tricep single arm push downs
6 weight x 6
5 weight x 8
4 weight x 8
Good session this morning, had a good amount of carbs last night even on a deficit so expected good results.
9th January 2026 - 6 Week Cut Week 1/6 - Lower and Biceps
Squats
110kg 3 sets of 5 reps
Seated Hamstring Curls
94kg x 8
87kg x 8
Ab machine
52kg x 10
47kg x 10
DB standing calf raises
22kg DBs x 20 x 20
Incline DB curls
18kg DBs x 8
16kg DBs x 8
Preacher curl machine
3rd big whole on the machine
x 10 x 8
School shut, roads covered in snow and frozen but the gym was open and the 10 minute risky drive was well worth it!
Weighing in at 103.3kg this morning down from 105kg which i guess is all water weight, would hope to see more of a drop by the end of the week.
Those squats keep creeping up week on week, good stuff.
Cheers, I’m really conscious of my form. I have to concentrate 100% to ensure i don’t round my lower back, seems my natural movement pattern isn’t great without concentration.
I’m really happy though I’ve been able to increase as much as i have injury free, fingers crossed they keep increasing even in a deficit. My target is to get to 3 sets of 5 reps at 140kg. I’ll be happy if i can get that. I’m only 30kg away.
