Fri 6 -2- 2026.
84 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Squat.
(40 k) 1. (50) 1. (60) 1. (70) 1. (80) 1. (90) 1. (100) 1. (117.5) 1. (110) 1. (80) 7 singles. (75) 4 singles.
For upper body, did Dips and Chins machine, 4 sets of 10 each, with less than a minute rest each set.
(1) 50 k assist (2) 45 k (3) 45 k (4) 45 k.
1 hour and 13 minutes training.
At home 7 sets of 25 abdominal isolations.
Mon 9-2-2026
84 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Clean and press.
(20 k) 1. (25) 1. (30) 1. (32.5) 1. (35) 1. (37.5) 1. (42.5) F. (40) F. (37.5) 7 singles. (35) 5 singles.
Matrix Leg press, supersetted with heels raise, 1 minute rest between each of 4 rounds.
72 + 99 + 108 +123 alternated with heels raise for sets of 10 reps.
Training time 1 hour and 9 minutes.
At home 7 sets of 25 abdominal isolations.
I am in a tricky situation. If I eat a lot and get heavier, I get stronger. But with old skin that won’t snap back when stretched, bulking up is out. I have trimmed from 90 k to 85 k by twice a week fasting days, that have become a regular lifestyle. Going to hold my weight there, while trimming waistline if I can.
Fri 13-2- 2026.
84 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Squat.
(40 k) 1. (50) 1. (60) 1. (70) 1. (80) 1. (90) 1. (100) 1. (117.5) 1. (110) 1. (80) 8 singles. (75) 3 singles.
For upper body, did Dips and Chins machine, 4 sets of 10 each, with less than a minute rest each set.
(1) 45 k assist (2) 45 k (3) 45 k (4) 45 k.
1 hour and 19 minutes training.
At home 7 sets of 25 abdominal isolations.
Mon 16-2-2026
84 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Clean and press.
(20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1. (37.5) 1. (42.5) F. (40) F. (37.5) 7 singles, then F. (35) 4 singles.
Matrix Leg press, supersetted with heels raise, 1 minute rest between each of 4 rounds.
72 + 99 + 117 +126 alternated with heels raise for sets of 10 reps.
Training time 1 hour and 22 minutes. Yuk! Maybe someone will excuse me because it has been 37 c for some days ?? Doesn’t wash here tho.
At home 7 sets of 25 abdominal isolations.
Fri 20-2- 2026.
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Squat.
(40 k) 1. (50) 1. (60) 1. (70) 1. (80) 1. (90) 1. (100) 1. (117.5) 1. (110) 1. (80) 9 singles. (75) 2 singles.
For upper body, did Dips and Chins machine, 4 sets of 10 each, with a minute rest each set.
(1) 45 k assist (2) 41 k (3) 45 k (4) 45 k.
1 hour and 22 minutes training.
At home 7 sets of 25 abdominal isolations.
Mon 23-2-2026
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Clean and press.
(20 k) 1.+squat clean 1. (25) 1.+squat clean 1. (30) 1.+ squat clean 1. (32.5) 1. (35) 1. (37.5) 1. (42.5) F. (40) F. (45) 1. power clean (37.5) 8 singles (35) 4 singles.
Matrix Leg press, supersetted with heels raise, 1 minute rest between each of 4 rounds.
72 + 99 + 117 +126 alternated with heels raise for sets of 10 reps.
Training time 1 hour and 14 minutes.
At home 7 sets of 25 abdominal isolations.
Fri 27-2- 2026.
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Squat.
(40 k) 1. (50) 1. (60) 1. (70) 1. (80) 1. (90) 1. (100) 1. (117.5) 1. (110) 1. (80) 10 singles. (75) 1 single.
For upper body, did Dips and Chins machine, 4 sets of 10 each, with a minute rest each set.
(1) 45 k assist (2) 41 k (3) 41 k (4) 45 k.
1 hour and 17 minutes training.
At home 7 sets of 25 abdominal isolations.
Happy cake day!
Greetings Friend Beth.
Only you are sharp enough to pick the change, and nice enough to mention it.
Mon 2-3-2026
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Clean and press.
(20 k) 1.+squat clean 1. (25) 1. (30) 1.+ squat clean 1. (32.5) 1.+ squat clean. (35) 1. (37.5) 1. (42.5) F. (40) F. (47.5) 1. power clean (37.5) 7 singles (35) 4 singles.
Matrix Leg press, supersetted with heels raise, 1 minute rest between each of 4 rounds.
72 + 99 + 117 +126 alternated with heels raise for sets of 10 reps.
Training time 1 hour and 19 minutes.
At home 7 sets of 25 abdominal isolations.
Fri 6-3- 2026.
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Squat.
(40 k) 1. (50) 1. (60) 1. (70) 1. (80) 1. (90) 1. (100) 1. (117.5) 1. ---- time to go to 120 next time. (110) 1. (80) 11 singles.
For upper body, did Dips and Chins machine, 4 sets of 10 each, with a minute rest each set.
(1) 45 k assist (2) 41 k (3) 41 k (4) 41 k.
1 hour and 12 minutes training.
At home 7 sets of 25 abdominal isolations.
Mon 9-3-2026
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Clean and press.
(20 k) 1.+squat clean 1. (25) 1. (30) 1.+ squat clean 1. (32.5) 1. (35) 1.+ squat clean 1. (37.5) 1. (42.5) F. (40) 1. (50) power clean F. (37.5) 8 singles (35) 3 singles.
Matrix Leg press, supersetted with heels raise, 1 minute rest between each of 4 rounds.
72 + 99 + 117 +126 alternated with heels raise for sets of 10 reps.
Training time 1 hour and 28 minutes.
At home 7 sets of 25 abdominal isolations.
Fri 13-3- 2026.
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Squat.
(40 k) 1. (50) 1. (60) 1. (70) 1. (80) 1. (90) 1. (100) 1. (120) 1. (110) 1. (80) 11 singles.
For upper body, did Dips and Chins machine, 4 sets of 10 each, with a minute rest each set.
(1) 41 k assist (2) 41 k (3) 41 k (4) 41 k.
1 hour and 21 minutes training.
At home 7 sets of 25 abdominal isolations.
Fiddled with my program today. Read how Gironda recommended 8x8 with 15-30 secs rest. Well I could do with some more conditioning,
so I am trying 10 sets of 3, each set immediately followed with 5 reps heels raise with the barbell still on shoulders, then 15 to 30 secs rest.
Other than that, the training didn’t go well.
Mon 16/3/2026
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Clean and press.
(20 k) 1.+squat clean 1. (25) 1. (30) 1.+ squat clean 1. (32.5) 1. (35) 1. (37.5) 1.+ squat clean 1. (42.5) F. (40) F. (50) power clean F. (37.5) 4 singles , struggling. Dropped to (35) 7 singles.
Squats. Working towards 10x3, each set followed by 5 reps heels raise with barbell still on shoulders, THEN 15-30 secs rest before the next set. Today tried it with 40 k for 5 sets. Will see how it goes.
Training time 1 hour and 8 minutes.
At home 7 sets of 25 abdominal isolations.
Fri 20-3- 2026.
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Squat.
(40 k) 1. (50) 1. (60) 1. (70) 1. (80) 1. (90) 1. (100) 1. (120) 1. (110) 1. (85) 1. (80) 10 singles.
For upper body, did Dips and Chins machine, 4 sets of 10 each, with a minute rest each set.
Dips (1) 41 k assist (2) 41 k (3) 41 k (4) 41 k.
Chins (1) 41 k assist (2) 36 k (3) 41 k (4) 41 k.
1 hour and 16 minutes training.
At home 7 sets of 25 abdominal isolations.
Mon 23/3/2026
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Clean and press.
(20 k) 1.+squat clean 1. (25) 1. (30) 1.+ squat clean 1. (32.5) 1. (35) 1. (37.5) 1. (42.5) F. (40) F.+ squat clean (50) power clean F. (37.5) 5 singles. Dropped to (35) 6 singles.
Squats. Working towards 10x3, each set followed by 5 reps heels raise with barbell still on shoulders, THEN 15-30 secs rest before the next set. 40 k for 6 sets.
Training time 1 hour and 15 minutes.
At home 7 sets of 25 abdominal isolations.
Sat 28-3- 2026.
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Squat.
(40 k) 1. (50) 1. (60) 1. (70) 1. (80) 1. (90) 1. (100) 1. (120) 1. (122.5) 1. (85) 2 singles. (80) 9 singles.
For upper body, did Dips and Chins machine, 4 sets of 10 each, with a minute rest each set.
Dips (1) 41 k assist (2) 41 k (3) 41 k (4) 41 k.
Chins (1) 41 k assist (2) 36 k (3) 36 k (4) 41 k.
1 hour and 15 minutes training.
At home 7 sets of 25 abdominal isolations.
Wed 1/4/2026
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Clean and press.
(20 k) 1.+squat clean 1. (25) 1. (30) 1. (32.5) 1.+ squat clean 1. (35) 1. (37.5) 1. (42.5) F. (40) 1.+ squat clean (50) power clean F. (37.5) 1.1.1.F. 1.1.1.1.1. singles. Dropped to (35) 2 singles.
Squats. Working towards 10x3, each set followed by 5 reps heels raise with barbell still on shoulders, THEN 15-30 secs rest before the next set. 40 k for 7 sets.
Training time 1 hour and 4 minutes.
At home 7 sets of 25 abdominal isolations.
Mon 6-4- 2026.
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Squat.
(40 k) 1. (50) 1. (60) 1. (70) 1. (80) 1. (90) 1. (100) 1. (110) 1. (122.5) 1. (125) 1. (85) 2 singles. (80) 8 singles.
For upper body, did Dips and Chins machine, 4 sets of 10 each, with a minute rest each set.
Dips (1) 41 k assist (2) 36 k / 5. (3) 41 k (4) 41 k.
Chins (1) 36 k assist (2) 36 k (3) 36 k (4) 36 k.
1 hour and 12 minutes training.
At home 7 sets of 25 abdominal isolations.
One of my teachers told me, “Rather than doing things any-old-how, focus on doing them well from the start. Whatever you set out to do, do it with full attention and care.”
Fri 10/4/2026
85 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Clean and press.
(20 k) 1.+squat clean 1. (25) 1. (30) 1. (32.5) 1.+ squat clean 1. (35) 1. (37.5) 1. (42.5) F. (40) F.+ squat clean. (50) power clean F. (37.5) 1.1.1.F.1.1.F.1.1. singles. Dropped to (35) 2 singles.
Squats. Working towards 10x3, each set followed by 5 reps heels raise with barbell still on shoulders, THEN 15-30 secs rest before the next set. 40 k for 8 sets.
Training time 1 hour and 17 minutes.
At home 7 sets of 25 abdominal isolations.
Exceptional advice.