Broke my foot and toe 5 minutes into a rugby game last week. I’ve retired now, 2 breaks in two years is probably a sign.
Yeah that’ll do it…
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Standard.
Does this mean you’ll just get frequently told off? 
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Nope, only the days when she’s at home. When she’s at work she’ll never know i’ve left the hosue!
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16th April 2026 - 4 more weeks of cutting 1/4 - Chest/ Shoulders/ Triceps - Hypertrophy
-
Chest press
35kg each side x 12 x 11 x 10 -
Smith Incline Bench
60kg x 12 x 10 -
Lat raise machine
37.5kg x 12 x 12 x 10 -
OH tricep rope extension
11 weight x 12 x 9 x 8 -
Dips
x 7 x 6 -
Leg raises
x 10 x 8
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Once my foot is better i’m thinking of running the following split.
M- Upper Strength
T - Lower Strength
Th - Upper Hypertrophy
F - Lower power/ mobility (need a plan here)
For progression going to use a rep range, once the first set reaches the top of the rep range i’ll increase the weight. Will use the same weight for each set for most exercises.
Monday
- BB Bench 3 sets x 5-8 reps
- Chins 3 sets x 5-8 reps
- OH Press (probably Smith or DB press) 2 x 5-8
- HS Row 2 sets x 5-8 reps
- Smith Incline 2 sets x 5-8 reps
- OH Tricep Extensions 3 sets x 5-8 reps
Tuesday
- Squat 3 sets x 5-8 reps
- Seated hamstring Curl 3 sets x 5-8 reps
- Calf Raises 2 sets x 5-8 reps
- Leg Raises 2 sets x 10-12 reps
- Cable bicep curls 2 sets 5-8 reps
Thursday
- Chest Press (or maybe incline DB Press) 3 sets x 10-12 reps
- Unilateral seated cable row 3 sets x 10-12 reps
- Pec Dec 2 sets x 10-12 reps
- Chins 2 sets x 10-12 reps
- Cable lat raises 2 sets x 10-12 reps
- Tricep pushdowns 3 sets x 10-12 reps
Friday
- Squats ??? Power reps
- Still deciding what to do here. Maybe just squats and then more mobility stuff. Something to keep me athletic. Or maybe just a load of rowing after my squats.
- Incline bicep curls 2 sets x 10-12 reps
- Preacher Curls 2 sets x 10-12 reps
Probably needs a little refinement but that’s what i’m currently thinking.
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Why no hinge? Stick a good morning or an RDL on your second lower day. Even just doing the latter with dumbells can be a really good workout.
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I can’t seem to hinge without injuring my back. Just a movement my body can’t seem to. I know i need to figure out why and get to fixing it but its something i’ve struggled with for years.
Maybe a DB RDL against something will help. Good spot though
This might tickle your fancy:
The Ultimate Layne Norton PHAT Workout To Gain Size and Strength | Anabolic Bodies
I ran this a few years ago and really enjoyed it.
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Everyone I’ve ever known in my gym that hurt their backs doing RDLs is because of one of two reasons; they try to bring the bar lower than their anatomy allows, or they keep the bar too far away from their body.
Because of social media people think they need to go lower than their own anatomy allows. As soon as you go further than your natural hinge, the lower back recieves a lot of shear forces, tension moves goes away from the hamstrings and ultimately, stuffs gonna hurt. So many peoples hinge should stop around mid-shin, sometimes even higher - but because they watch people online they try to mimic that “extra depth” by allowing the back to do things it shouldn’t be doing on this exercise.
It’s easy to work out. Watch yourself, and as long as you’re hinging properly you’ll see where your hips stop going back and the back gets involved. Stop just before that happens and you feel that stretch on the hamstrings.
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I think this is 100% right, the thing with RDL’s and BB deadlifts in general is that no matter your height/limb length we all start in the same place which is the diameter of a weight plate. You’re a tall bloke so therefore your dimensions in deadlifting are different to me at 5"11. You might want to try it off blocks or something like that or use a high handle trap bar
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17th April 2026 - 4 more weeks of cutting 1/4 - Back & biceps- Hypertrophy
-
HS Row
45kg each side x 12 x 11 x 10 -
Chins
x 6 x 5 -
Cable straight arm lat pullover (not sure what you actually call this)
35kg x 15 x 15 -
Incline Bicep curls
15kg DBs x 10 x 8 -
Preacher curl machine
4 weight x 10 x 8
Took ages to do this session but that’s because i’m so slow getting round the gym at the moment. Great session to end the week. Those straight arm lat sweep things (really need to google the name of them) worked wonders on my back. Might have to incline those going forward.
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I think i’ve got really poor range of motion in my super super tight hamstrings and then try to go too low and thus twinge my back. Will try doing them when my foot is better with a shorter ROM and see how it goes.
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Straight-arm pulldown (sometimes straight-arm lat pulldown) is what I think you’re trying to describe.