Way to get it done!
Here, too!
I often find the day after the day after, as it were, is the worst: I’m okay for to function the day following low/no sleep, but once I hit the bed and finally get some rest, the next day I often just feel like a zombie.
Oh, and you’re looking super-sharp, too—great work.
Thanks dude and absolutely, usually is for me too. Thankfully 9 hours was enough to fully recover it seems.
Really hope I can string together more consistent sleep like this. Ive been PR’ing with inconsistent sleep but wanting to become a mass monster repping 300’s on bench I’m going to need more of it!
PM Leg Day Ham Focused (my 9 hours of sleep has me energized and my work capacity is ridiculously higher than ever)
RDL
135x8
225x5
275x3
315x3
Top set 335x8 (big PR; rounded my back though)
Backoff set 295x8 (lower back too pumped)
Matrix Seated Leg Curl
90x8
75x10
60x10-12
Matrix Pin Select Leg Press
200x10
Top set 300x15
Backoff set 260x15
Matrix Leg Extension
160x10
130x10
100x12
Seated Calf Raise
115x8
75x13
35x14
Adductor Machine
65x15
50x15
Abductor Machine
80x10
65x15
Hanging Leg Raise
BWx20,15
48 hours post quad focused leg day where i PR’ed, 24 hours post pull Day that included barbell rows and 9 set of back work plus 10 hours after my best push day ever. Ecstatic about this.
Also did 20 mins if LISS power walking midday today.
Wednesday April 8, 2026
Pull Day
Pull-up
BWx4
BW + 25 x6 @7.5
BWx13 @10
Chest Supported HS Row
130x8
150x6
110x10
EZ Bar Straight Arm Pulldown
55x10
40x12
30x15
(30-45 sec rest)
Smith Shrug
115x10
205x8
165x10
Rear Delt Fly
120x12
100x12
80x12
60x12-15
(20-45 sec rest)
Barbell Curl
85x9 (PR)
70x8 (locked my elbows in at sides, curl isnt as high but constant tension on biceps)
Face Away Cable Curl
40x8
30x8
20x8
(30-45 sec rest)
Thursday April 9, 2026
Push Day (Delt Focused) 48 hours after my best chest focused push day ever. Quickly found out i cannot tolerate chest work 48 hours after hitting a massive 10 set chest workout with big PRs. My left pec was a little strained during inclines but im okay. Will deload with through an rest day and lower intensity next push day.
Military Press
45x8
75x5
105x3
Top set 125x8 (dropped from 135 since my last 3 workouts were 135x5, 135x6 and 135x6 but better form)
Backoff set 115x8
Low Incline BB Bench
135x6 (pecs were fatigued but i wasnt sore so thought i could hit them)
165x4
Working set 195x6 (cut it short @7-7.5 RPE to not hurt myself)
Push-up
BWx30,20,15 (easy work for a pump and recovery instead of flys or more pressing)
DB Side Lateral
20’s x15,12,10,8 (did heavy laterals 2 days ago so stuck to more reps with 30-60 sec rest here)
Band Pushdown
Light Band 3 hands up x20
Light Band 2 hands up x10
(Elbows were achy 2 mornings in a row just upon waking so avoided extensions)
My body definitely needs some rest or regulating of intensity (both for now) even though i am continuing to PR and muscles feel recovered. Systemic and joint fatigue is building.
Friday April 10, 2026 (AM BW 159; maintaining here at 3800+ cals a day which is wild)
Leg Day (lower volume; heavy quads)
SSB Calf Raise
61x8
111x5
161x8 (PR)
131x8
111x8
BW Calf Raise x10
Titan Fitness Seated Leg Curl
70x8
105x10 (PR)
85x10
SSB Squat
111x8
181x4
241x2
291x3 (Up 50 lbs from my first SSB squat workout this mesocycle; finally dropped off in reps due to fatigue. Cut it here as i already did 11 sets of quads this week)
V-up
BWx21,15,8
Im taking the weekend off to celebrate my anniversary and let my body recover. Left pec has a minor strain from yesterday. 2 days of rest then hitting a pull session should help me recover well.
Ended up training today after resting yesterday.
Sunday April 12, 2026
Pull Day
Weighted Neutral Pull-up
BWx5
BW + 25 x3
BW + 50 x1
BW + 75 x3
BW + 25 x6
(Felt my left pec strain during these which was weird)
Wide Lat Pulldown
160x6
130x8
100x12
Cable Row
145x8
115x8
100x10
EZ Bar Straight Arm Pulldown
50x12
40x12
30x15
(Rest 45 sec)
Matrix Rear Delt Fly
140x10
120x10
100x10
(Rest 1 minute)
Incline DB Curl
45’s x6 (monster PR)
35’s x8
25’s x10
Spider Curl
20x10
15x10
Matrix Seated Calf Raise
115x8
75x10
(Achilles felt fatigued)
Walked 20 mins just now a couple hours later. My low back and calves are fatigued so i need more rest.
Monday April 13, 2026
Push Day (Deload for chest; pump work for delts, heavy-ish triceps)
HS Incline Press
98x10
148x8
188x8
Top set 218x6 @6.5-7.5 RPE
Flat BB Bench
45x10
135x8
185x5
Top set 205x5 (just did this to get some work in; RPE was probably @3)
Pec Dec Fly
105x12
90x12
(Chest felt great with blood filling in the pecs)
Cybex Eagle Shoulder Press
90x8
115x8 (neutral grip)
130x6
Seated DB Side Lateral
25’s x10
20’s 2x10
15’s x10
(45-60 sec rest)
One Arm Cable Side Lateral
10x12
Straight Bar Pushdown
50x10
65x10
Top set 80x6
EZ Bar Lying Tri Extension
75x8
Top set 95x7 (PR)
Backoff set 85x8
One Arm Pushdown
4 plates x10
3 plates x10
(Great pump)
Wednesday April 15, 2026
Deload Leg Day
Nautilus Lying Leg Curl
60x10
80x8
70x9
York Barbell Leg Press
300x10
400x10,8
Cybex Eagle Leg Extension
115x12
90x12
Cybex Eagle Seated Leg Curl
70x12
60x12
Kept RPE @6-7 all workout. True deload. My lower back is thanking me and im avoiding ab and calf work this week to let my achilles tendon feel 100% and core feel recovered after 6 weeks of intense PRs.
