Chest and Shoulders
Tuesday, Nov 25, 2025 at 6:29pm
Shoulder Press (Dumbbell)
Set 1: 15 kg x 12 [Warm-up]
Set 2: 22.5 kg x 8 [Warm-up]
Set 3: 27.5 kg x 6 [Warm-up]
Set 4: 30 kg x 10
Set 5: 30 kg x 10
Set 6: 30 kg x 6 [Failure]
Incline Bench Press (Dumbbell)
Set 1: 15 kg x 8 [Warm-up]
Set 2: 20...
Solid back workout tonight. Very happy with PR on BB row at 100kg. Was a bit of body English on it, but **** it. Big row so don't care.
Back
Monday, Nov 24, 2025 at 6:34pm
Bent Over Row (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 70 kg x 6 [Warm-up]
Set 4: 90 kg x...
Shoulder bursitis feeling a bit aggravated so gonna tone it back a bit for a while.
Arms and Abs, without the abs.
Friday, Nov 21, 2025 at 6:25pm
Triceps Rope Pushdown
Set 1: 13.5 kg x 10 [Warm-up]
Set 2: 24.8 kg x 12
Set 3: 24.8 kg x 12
Set 4: 24.8 kg x 12
Set 5: 13.5 kg x 12 [Drop]
Bicep...
Enjoying pushing the limits on BB squat at the moment.
Legs
Legs (STR)
Thursday, Nov 20, 2025 at 6:27pm
Treadmill
Squat (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 80 kg x 4 [Warm-up]
Set 4: 100 kg x 4 [Warm-up]
Set 5: 130 kg x 4
Set 6: 125 kg x 4
Set 7: 120 kg x...
This month marks 2 years since joining a gym after my shoulder surgery to reattach my pec major. Also 2 years sober.
Progress has been good, considering where I started, at zero with arm in a sling. l wasn't able to safely do push days for probably the first 9-12 months, so focused more on legs...
Chest and Shoulders
Tuesday, Nov 18, 2025 at 6:18pm
Overhead Press (Barbell)
Set 1: 20 kg x 10 [Warm-up]
Set 2: 35 kg x 8 [Warm-up]
Set 3: 45 kg x 4 [Warm-up]
Set 4: 55 kg x 6
Set 5: 55 kg x 5
Set 6: 52.5 kg x 5
Set 7: 52.5 kg x 3 [Failure]
Set 8: 50 kg x 5
Incline Bench Press (Dumbbell)
Set...
Took a few extra rest days last week as fatigue was stacking up.
Changing the routine up a bit too as I've been doing essentially the same PPL routine for 18 months now.
Have started walking the dog in the mornings to get the step count up also. We did a 2km walk before work, which is a start...
My weight is starting to creep up a bit so needs to make some adjustments to something. AVG 98kg up from 96.5kg
I've been a lil bit loose with the macros but not that bad. My E2 levels are also creeping up, at 270 now. No real noticable sides though. Got a lil emotional watching tv one night...
Almost pulled the pin and didn't workout. Dragged my ass down to gym and had a solid leg day out of spite.
+1 rep to squat top set (130kg)
Legs (B)
Tuesday, Nov 11, 2025 at 6:49pm
Treadmill
"Warmup"
Squat (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 50 kg x 8 [Warm-up]
Set 3: 80 kg x 4...
Love it when arm day lands on a Saturday. I can take my time without stress.
Arms
Saturday, Nov 08, 2025 at 9:04am
Triceps Rope Pushdown
Set 1: 13.5 kg x 10 [Warm-up]
Set 2: 24.8 kg x 10
Set 3: 24.8 kg x 10
Set 4: 24.8 kg x 9 [Failure]
Set 5: 15.8 kg x 7 [Drop]
Bicep Curl (Cable)
Set 1: 13.5...
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