29/9/25
Single Arm Dumbbell Press
5x8x17.5kg
Ab wheel
5x10
Kept today intentionally lower intensity/volume.
Some short term goals I’ve arrived at, to keep my training somewhat vectored:
Breathing Squat
20x100kg
(Current 5RM)
Strict Press
5x50kg
(45kg is current 1RM)
Im going to aim to get these before christmas, in the hopes that, simply aiming for them and doing everything I can to reach it, will atleast get me further than otherwise.
30/9/25
Back Squat
5x10x90kg
Single Leg Press
5x15x70kg
Hyperextensions
5x8-12x30kg
GHR Situps
4xFailure
Good session, lifts are progressing, and nailed that 5x10 in under 20 mins.
My current plan for 20x100kg is to aim for 100kg for 5x10, as any weight I have done for 5x10, I have been able to do for 1x20.
While these felt good, I’m, also going to start hammering the conditioning. Leg strength should be the limiting factor, not my lungs.
1/10/25
Incline Bench
5x5x50kg
Flat Dumbbell Bench
4x10-15x24kg
Tricep Extensions
4xFailure
Chest Fly Machine
4x6-8x59kg
Hanging Leg Raises
4xFailure
Had to go to a different gym temporarily, due to a refurb. Training for the next week may be a little goofy. Still hit some rep/weight PR’s, so all is good for today.
3/10/25
Lats were still knackered, decided to do squats instead
Back Squat
5x7x100kg
Front Squat
2x8x55kg
2x7x55kg
1x6x55kg.
Single Leg Press
5x15x75kg
Leg Raises
3xFailure
Band Pullaparts Throughout
Hit some PR’s with this workout. Squat is just shooting up, which I’m pleased with. This workout was also done under significantly more fatigue - I had to run to the gym as I was in a time crunch, ontop of an already stupidly busy day (~25000 steps). Squat rest times were also reduced compared to last week, just to add onto it.
4/10/25
Deficit Pushups
10x8-10x(unknown backpack weight)
Supersetted W/
Lateral Raises
10x12x5kg
Hanging Leg Raises
3xFailure
Absolute ridiculous turn of events leading up to this workout. Walked to the gym, which I discovered was closed. Went to another about 20mins away where I found a group of people standing outside, ALSO closed for unknown reasons. Headed home and did this “last resort” workout. Definitely didn’t fit with my “PR everyday” system, but the effort was there and I feel as though a solid training stimulus was created.
Bumping up dietary fat intake. My right knee has had some joint pain the past week, and I suspect going very high carb+low fat may have contributed. It’s already feeling better, which is good.
6/10/25
Pullups
5xFailure (11-7)
Dumbbell Row
5x13x30kg
Chinups
5x8
Cable Pullover
3x7x45kg
GHR Situps
3xFailure (w/ 25kg plate on chest)
Good session, new rep PR on dumbbell rows.
I’ve though a little further about my plans forward. Going to keep going with this accumulation style training until i hit 100kgx20, and then switch to an intensification (or realization, I dont know the correct terminology) period of training, for a couple of weeks. Rinse and repeat, aiming to set PR’s each time I come around again.
7/9/25
Back Squat
5x10x95kg
Single Leg Press
5x12x85kg
Hyperextensions
1x10x36kg
4x8x36kg
Leg Extensions
4x11x80kg
Chinups
~75 in sets of five throughout workout
Dips
~50, same as chins
Was feeling confident with squats and decided to up by 5kg instead of 2.5kg. This was tough, gonna keep the 2.5kg progressions instead.
I love submax chins+dips
8/10/25
Flat Dumbbell Bench
1x11x27.5kg
1x8x27.5kg
1x7x27.5kg
1x6x27.5kg
Lateral Raises (side leaning)
5x12x5kg
Incline Bench Press
2x7x50kg
2x6x50kg
1x5x50kg
Overhead Press
1x4x40kg
1x9x30kg
1x8x30kg
2x7x30kg
Single Arm Pushdowns
4xFailurex20kg
~ 50 chins spread throughout, submax
Good workout, going to rest longer for the dumbbell bench next time, rep dropoff was ridiculous. Incline bench is going well too.
9/10/25
Deadlift
8x115kg
Pullups
1x12
3x9
1x8
Dumbbell Rows
2x15x30kg
3x13x30kg
Chins
3x8
2x7
Cable Pullover
3x8x45kg
Facepulls
~100 throughout
Small PR on deadlift, though i feel as though the rapid progress on squats is “masking” what strength I am gaining for deads.
Pullups/chins are increasing, which is encouraging while in a surplus. I think I’ve really nailed down my nutrition: eating to support the training, and nothing (or very little) more.
10/10/25
Barbell Squat
5x8x100kg
Front Squat
5x10x55kg
Single Leg Press
5x15x85kg
Laying Leg curl (slow tempo)
3xFailurex23kg
Leg Raises
3xFailure
Good session. Back squats felt hard, but doable, although front squats felt like butter (relatively speaking, of course) compared to last week. I suspect deadlifts yesterday may have contributed to that, as my back squat does involve a little bit of hinging. Whereas my front squat stays pretty upright.
Humbled on laying leg curls. Clearly have neglected that area. Gonna blast them every leg day and see if it contributes anything to my compounds, like single leg press did for my squat
11/10/25
Incline Bench (45°)
1x9x50kg
1x8x50kg
2x7x50kg
1x6x50kg
Close grip bench
5x6x50kg
Machine Chest Press
5x10x50kg
Barbell Curl
3x8x25kg
1x7x25kg
Tricep Extensions
3xFailure
Submax chins and band pullaparts throughout
Come into this session not feeling 100%. Decided to give incline bench my full effort, before trying out some new pressing variations. It went well, and I feel as though the session was properly “salvaged”. Has been satisfying seeing very rapid improvements on the incline bench too.
Neglected to post Sunday’s workout:
FitNotes Workout - Sunday 12th October 2025
** Cable Pullover **
** Barbell Curl **
** Rear Delt Machine Fly **
** Chin Up ** (done throughout workout)
** Pause Deadlifts **
Fine workout, paused deadlifts absolutely knackered the posterior chain though.
FitNotes Workout - Tuesday 14th October 2025
** Barbell Squat **
** Leg Press (Single Leg) **
** Barbell Front Squat **
** Leg Extension Machine **
** GHR Situp **
Submax chins and band pullaparts throughout
Those squats were tough, I feel as though the silly amount of paused deadlifts did not help. Failed last set and did some singles immediately after to make up for the (minor) lost volume.
Not too concerned, as I do believe the paused deadlifts were the culprit here, masking progression. Will minimise the taxing posterior chain work from now on, until 100kgx20.
FitNotes Workout - Wednesday 15th October 2025
** Incline Barbell Bench Press **
** Flat Barbell Bench Press **
** Seated Machine Fly **
** Overhead Press **
** Dumbbell Triceps Extension **
** Cable Curl **
Submax chins throughout
Good session, bench is moving up. Legs are silly sore from yesterday.
FitNotes Workout - Friday 17th October 2025
** Barbell Squat **
** Barbell Front Squat **
** Leg Press (Single Leg) **
** Lying Leg Curl Machine **
** Hanging Leg Raise **
Just an awesome day. Wasn’t feeling like going today, and wanted to give up on the goal of 100kgx20. Original plan was 5x9x100kg, but managed to get another rep each set, which was awesome.
Everything felt much better than the previous session this week.
Met a nice guy who was also ridiculously strong, front squatting something ridiculous like 160kg. Had a nice chat with him about training, and he gave me some advice about weightlifting shoes. Might be something to look into sometime.
FitNotes Workout - Saturday 18th October 2025
** Incline Barbell Bench Press **
** Lateral Dumbbell Raise **
** Parallel Bar Triceps Dip **
** Close Grip Barbell Bench Press **
** Cable Curl **
** Single Arm Cable Pushdown **
** Chest Press **
High gravity workout today, managed to hit some pr’s, but rep dropoff was pretty significant. I suspect it was because it went early in the morning, and hadn’t gotten much food in me prior, compared to other days. Oh well.
Tomorrow, i wont have access to a gym. Likely to be just some conditioning + chinups.
19/9/25
Makeshift back+core workout
200 Chinups
5xFailure ab wheel
Conditioning
16 rounds tabata front squat (8 rounds, rest a while, 8 more)
Hit a PR with the chinups, both in volume and reps, getting 14 in the first set.
FitNotes Workout - Tuesday 21st October 2025
** Barbell Squat **
** Leg Press (Single Leg) **
** Barbell Front Squat **
** GHR Situp **
** Seated Leg Curl Machine **
Last workout before I take a break from accumulation. Moving on to a quick 4ish week intensification/peaking phase where I get in a bunch of practice with the SBD, and set some heavy, low rep PR’s. Conditioning will ramp up too, as i let that slide pursuing 100kgx20 as fast as possible.
Coinciding with the next phase I’m going to ditch the surplus+macro tracking temporarily, and just focus on eating to satiety. My “nutrition” (if you can call it that) got pretty absurd leading up to this, it’ll be nice to chill out on that front.
Hmm. Mixed feelings with this workout. Bench isn’t where I want to be, but chin-ups have exploded. Those submax chins definitely did something there, and I feel like the strength has been realized.
I can’t feel too sorry for myself over the benching, as I think I did a total of 5 sets over a 3 month period. That would basically accumulate the same amount of volume as doing nothing. Learned alot today.
Super Squats
Week 1, Day 1
BTN Press
3x12x20kg
High Bar Squat
1x20x60kg
SS
Dumbbell Pullover
1x12x20kg
Dumbbell Row
3x15x30kg
Bench Press (3 count pause)
3x8x45kg (chest was still knackered from yesterday)
Stiff-Legged Deadlift
1x11x80kg
Dumbbell Pullover
1x12x20kg
I’ve come to the conclusion that just going for rep PR’s doesnt work for me, at least in the way i apply it. Going to do something that has been proven to work for many people.
My high-bar, deep squat is pretty depressing. I must have not been squatting to parrallel prior. Oh well, no where to go but up!