Dec 6/2025 - Saturday
Low incline DB bench
110x2x12
triceps pushdowns
110x3x12
t bar rows
3px2x12
lat pulldown single arm
100x12
pec deck
143x12
lateral raises
110x2x12
DB curls macine
85x2x12
Dec 7/2025 - Sunday
SSB squat
218x2x4
leg press
5px2x8
lying hamstring curls
121x2x12
didn’t want to wait for leg extension machine so left.
Dec 8/2025 - Monday
Bench Press - at home
100x3
140x1
160x1
175x1
162.5x4
157.5x4
157.5x4
to the gym
Flat machine bench press
210x2x12
triceps pushdowns
120x2x12 - getting hard here
pec deck
154x12
single arm cable row
105x2x8
85x2x12
Dec 10/2025 - Wednesday
Bench Press
100x3
140x1
162.5x3
162.5x3
162.5x3
162.5x3
170x1
BB overhead press
150x8
150x8
Lat pulldowns
170x3x12
chest supported rows - barbell
155x3x12
triceps pushdowns
110x3x12
machine lateral raises
110x3x12
machine curls
85x3x12
Dec 12/2025 - Friday
SSB squat
258x1
218x5
218x5
leg extensions
176x3x12
seated hamstring curls
110x3x12
Bench Press - at gym with lb plates
225x3
315x2
345x4
345x4
330x6
330x6
Dec 13/2025 - Saturday
low incline DB bench press - tng
120x12
120x12
triceps pushdowns
120x12
110x12
110x12
t bar rows
140x12
140x12
single arm lat pulldowns
100x12
pec deck
154x12
machine lateral raises
120x2x12
machine curls
90x2x12
Dec 14/2025 - Sunday
SSB Squat
228x4
228x4
leg press
6px8
6px8
lying hamstring curls
121x12
132x12
single leg extensions
70x12
70x12
Dec 15/2025 - Monday
Bench Press - at home
100x3
140x2
160x1
185x1
170x4
162.5x4
162.5x4
to the gym
machine bench press
180x8
230x12
240x12
surprised me how this got significantly stronger in a few workouts
triceps pushdowns
120x12
120x12
pec deck
165x12
single arm cable rows
110x8
110x8
90x12
90x12
did a whole block without posting.
went ok, hit 180x2 @ 8.5 on bench, Jan 12/2026. nothing else to special. about 5kg off my all time best considering RPE
Jan 25/2026 - Sunday
SSB Squat
58x4
148x4
198x4x4
Leg press
2px8
4px8
4px8
Lying hamstring curls
121x12
121x12
one leg extension
65x12
65x12
Jan 26/2026 - Monday
Bench Press
70x5
120x2
170x2
155x5
150x5
150x5
- new rule in IPF stating no upper thrust allowed at start of press. so I now just try to keep the tension on all the time.
machine bench press - hard one
180x12
230x12
230x12
MBDX - triceps dumbbell extensions
70x12
110x12
110x12
chest supported rows
135x8
185x8
185x8
cable one arm rows
100x12
100x12
peck deck
143x12
Jan 28/2026 - Wednesday
Bench Press
135x5
225x2
315x1
365x3
365x3
365x3
365x3
385x1
BB military press
165x8
165x8
Chins
3x8
Chest supported rows
135x12
135x12
135x12
Lateral raises machine
120x12
120x12
120x12
skipped arms as my triceps are still sore from Mondays’ MDBX
1 Like
Jan 30/2026 - Friday
SSB Squat
58x5
148x2
198x2
238x2
198x5
198x5
198x5
Leg extensions
176x3x12
seated ham curls
99x3x12
1 Like
Jan 31/2026 - Saturday
took the day off work, sick, no fever but still congestion
Bench Pres
70x5
120x2
155x3
155x3
150x5
150x5
Low incline DB bench
120x12
120x12
MDBX
110x12
110x12
110x12
T bar rows
135x12
135x12
Chins
x8
Lateral raises machine
130x12
130x12
DB preacher curls
30x12
30x12
Pec deck
154x12
Feb 1/2026 - Sunday
SSB Squat
58x4
148x4
218x4
218x4
218x4
218x4
Leg press
2px8
4px8
6px8
6px8
Hamstring curls
132x12
132x12
one leg extensions
70x12
70x12
Feb 2/2026 - Monday
Bench Press
70x5
120x2
160x1
175x2
160x5
155x5
155x5
machine press
180x12
250x12
250x12
MDBX
120x12
120x12
Pec Deck
154x12
chest supported rows
135x8
175x8
175x8
One arm machine rows
100x12
100x12
Feb 4/2026 - Wednesday
Morning session
Bench Press
100x2
140x1
165x3
165x3
165x3
165x3
180x1
180x1 - still so confused on the new IPF rule and how to make sure I’m abiding by it.
after work session at gym
standing press
135x8
165x8
165x8
Chins
x8
x8
x8
chest supported rows
140x12
140x12
140x12
MDBX
120x12
120x12
120x12
Dumbbell preacher curls
30x12
30x12
30x12
machine side raises
130x12
130x12
130x12
1 Like
Feb 7/2026 - Saturday
2 sessions cause I missed Friday
SSB squat
58x5
148x2
198x2
248x2
208x5
208x5
Leg extensions - machine out of order, used different one
170x3x12
seated hamstring curls
99x3x12
Bench Press
70x5
120x2
165x3
165x3
160x5
160x5
Incline Dumbell press slight incline
130x8
130x9
MDBX
100x12
100x12
100x12
T bar rows
90x12
140x12
140x12
chins
x9
pec deck
154x12
lateral raises on machine
130x12
130x12
machine curls
70x12
70x12
1 Like
Feb 8/2026 - Sunday
drained legs 2 times in a row didn’t want too long of a workout tomorrow
SSB Squat
148x5
228x4
228x4
228x4
228x4
leg press
2px8
4px8
6.5px8
6.5px8
lying hamstring curls
132x12
132x12
1 Like
Feb 9/2026 - Monday
heaviest day of the block for bench.
Bench Press
warm up
70x5
120x2
160x1
170x1
185x2
170x5
160x5
160x5
Machine Bench Press
90x12
180x12
270x12
270x12
MDBX
110x12
110x12
chest supported rows
135x8
185x8
185x8
cable one arm machine rows
105x12
105x12
pec deck
154x12
1 Like