2025-10-21 (Restarting from 2025-09-16 from sickness leave)
60 kg 5x(1x3 high pull, 1x1 clean and press)
ramp up to
140 kg 5x1 DL
120 kg 3x3 deficit DL¨
90 kg 2x10 RDL
85 kg cable 1x6 lat pulldowns
ohp-leg press hybrid + 0 kg 1x6
85 kg cable 1x6 lat pulldowns
someone took the leg press
85 kg cable 1x6 lat pulldowns
77 kg 2x6 BP, don’t think i had another 6 repper
leg press free
ohp-leg press hybrid + 0 kg 2x6
total session 1 h 15 min
est. recovery 48 h
2025-10-22
incl
ramp up to
1x34 kg DB 3x1 circus press each side
1 min dead hang
2025-10-23
9 min heavy bag
ramp up to
95 kg 1x1 squat
84 kg 2x6 squat, last rep last set a little grindy
61 kg 1x20 squat, unbroken
100 kg cable 3x6 seated row
95 kg machine 3x8 seated dips
2x14 kg 1x12 curls
fluff
total session 1 h
est. recovery 48 h
2025-10-25
ramp up to
96 kg 1x1 squat
84 kg 3x6 squat
1x24 kg KB 3x7 hunter squat
40 kg old machine leg extensions 1x26 (40 kg old machine feels like 50 kg new machine)
90 s horse stance
leg press + 80 kg 2x20
cosack squat transitions
total session 1 h
est. recovery 48 h
2025-10-26
ramp up to
94 kg 1x1 BP
77 kg 3x6 BP, grindy but maybe 0.75 rir
(2x30 kg DB 1x6 incline BP, 1x45 kg DB row each side, 1x36 kg DB pullover) 5 min 37 s
(2x30 kg DB 1x6 incline BP, 1x45 kg DB row each side, 1x36 kg DB pullover) 5 min 19 s
(2x28 kg DB 1x6 incline BP, 1x45 kg DB row each side, 1x36 kg DB pullover) 6 min 05 s
2x14 kg DB 1x14 curls
fluff
2x16 kg DB 1x6 curls
fluff
total session 1 h
est. recovery 48 h
2025-10-27
incl
ramp up to
1x36 kg DB 3x1 circus press, each side
bw 3x1 chinups
est. recovery 24 h
2025-10-28
60 kg 5x(1x3 high pull, 1x1 clean and press)
ramp up to
142 kg 5x1 DL
112 kg 3x3 deficit DL (miscalculation of plates, shouldve been 122 kg)
92 kg 2x10 RDL
85 kg cable 3x6 lat pulldowns
ohp-leg press hybrid + 1 kg 3x6
2x16 kg DB 1x8 curls
total session 1 h
est. recovery 48 h
2025-10-30
ramp up to
96 kg 1x1 squat
74 kg 1x6 squat, miscalculated the plates
84 kg 2x6 squat, last set last rep a notable speed drop at sticking point but 2 rir
62 kg 1x20 squat, unbroken
95 kg machine 9,9,12 seated dips
100 kg cable 3x6 seated row
2x14 kg db 1x16 curls
total session 1 h
est. recovery 48 h
2025-11-01
ramp up to
97 kg 1x1 squat
85 kg 3x6 squat, several reps slowed down passing sticking point, though last set last rep (lslr) 2 grinder rir
1x24 kg 3x8 hunter squat, each side
90 s horse stance
50 kg new machine 1x28 leg extensions
leg press + 90 kg 2x20 leg presses, nice burn 7 cm above knee cap
total session1 h
est.recovery 48 h
2025-11-02
ramp up to
95 kg 1x1 bp
77 kg 3x6 bp, lslr 1.25 rir
3x(2x30 kg db 1x6 incline bp, 1x45 kg db 1x6 row per side, 1x36 kg db 1x6 pullover)
2x14 kg 1x17 curls
total session 1 h
est. recovery 48 h
2025-11-03
incl
1x40 kg db 3x1 circus press right side
1x40 kg db 2x1 circus press left side, 3rd attempt failed
bw 3x1 chinups
80 kg 4x1 bp
est. recovery 24 h
dinner
after training and dinner: bp 110/71, bpm 68
2025-11-04
60 kg (1x3 high pull, 1x1 clean and press), first 2 sets very sluggish
ramp up to
144 kg 5x1 DL, last set felt heavy but not a grinder
120 kg 3x3 deficit DL, decided to go lighter than planned (124 kg), felt like a perfect challenge, rock solid form and grip
90 kg 2x10, 1x(4+1+1), RDL, 3rd set grip got slippery, had to reset, then i decided to call it quits before i would rip the callouses from my palms. after that i remembered that i was supposed to do only 2 sets anyway
85 kg cable 3x6 lat pulldown
leg press + 2 kg 3x6 ohp-leg press hybrid
total session 1 h 9 min
est. recovery 48 h
at the start i felt filled from dinner, chatgpt says i should eat 200 g protein daily and i managed about 130 g yesterday i think (300 g burger meat for lunch, 400 g bone and skinless chicken thigh with 60 g chevre for dinner
2025-11-06
9 min heavy bag
ramp up to
98 kg 2x1 squat
85 kg 2x6 squat
63 kg 1x15 squat, decided to keep tempo, form and rom at a very good level and stopped the set before risking balancing or forward leaning pollution, not that i know if forward leaning is a bad thing
100 kg 3x6 seated cable row wide grip
BW 3x6 dips, seated machine dips implement occupied
2x14 kg DB 1x18 curls
fluff
total session 1 h
est. recovery 48 h
2025-11-08
ramp up to
99 kg 1x1 squat
86 kg 3x6 squat, several reps slowed down passing sticking point, though last set last rep (lslr) 2 grinder rir
1x24 kg 3x9 hunter squat, each side
50 kg new machine 1x30 leg extensions
90 s horse stance
leg press + 90 kg 3x20 leg presses, not much burn today
total session1 h
est.recovery 48 h
2025-11-09
ramp up to
96 kg 1x1 bp
78 kg 3x6 bp, lslr 1 last stand rir
(2x30 kg db 1x6 incline bp, 1x45 kg db row 1x6 per side, 1x36 kg db 1x6 pull over) 5 min 20 s
(2x30 kg db 1x6 incline bp, 1x45 kg db row 1x6 per side, 1x36 kg db 1x6 pull over) 5 min 22 s
(2x30 kg db 1x6 incline bp, 1x45 kg db row 1x6 per side, 1x36 kg db 1x6 pull over) 5 min 39 s
2x16 kg (14 kg planned but buzy) 1x10, 1x8 curls
fluff
total session 1 h
est. recovery 48 h
back from training, still fasting
blood glucose 5.3 units
bp 111/71, 72 bpm
2025-11-11
60 kg (1x3 high pull, 1x1 clean and press), first 2 sets very sluggish
ramp up to
146 kg 5x1 DL, all reps crisp, full body tightness
120 kg 3x3 deficit DL, rock solid form and grip, need to up this
96 kg 2x10,RDL
lat pulldown and ohp-leg press hybrid implements busy
78 kg 3x6 bp, good reps
bw 1x6 chinups
bw 1x6 neutral grip chinups
bw 1x6 half rep pullups (the top-rom is death to my elbows)
total session 1 h 12 min
est. recovery 48 h