Wednesday, 01.04.2026
Notes: Starting with 3-day Bodybuilding I template.
Duration: 59 mins, sRPE - 5
Smith Machine Incline Press - 60 x 8, 65 x 8 @ 5.5, 70 x 8 @ 8
Lat Pulldown (Neutral Shoulder Width Grip) - 55 x 10 @ 6, 59 x 10 @ 8, 62 x 10 @ 9.5
Machine Chest Press - 55 x 12 @ 6.5, 59 x 12 @ 7.5, 62 x 14 @ 9, 66 x 12 @ 9
DB Lateral Raises - 5 x 15, 7.5 x 15 @ 7, 10 x 13 @ 8.5
DB Overhead Triceps Extensions - 5 x 15, 7.5 x 15 @ 7.5, 10 x 12 @ 10
Conditioning - 20 minute incline walk, avg heart rate: 129bpm
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Friday, 03.04.2026
Notes: Running low on sleep, strength performance is fine but conditioning performance is affected.
Duration: 52 mins, sRPE - 5
Lat Pulldown (Supinated Shoulder Width Grip) - 66 x 8 @ 6.5, 69 x 8 @ 7.5, 73 x 8 @ 8.5
DB Bench Press - 25 x 10, 27.5 x 10 @ 6.5, 30 x 10 @ 9
DB Rows - 27.5 x 12, 30 x 12 @ 8.5
Pec Deck Rear Fly - 32 x 15, 39 x 15, 45 x 15 @ 9
Incline Biceps Curls - 7.5 x 15 @ 6, 10 x 15 @ 8, 12.5 x 12 @ 9.5
Conditioning - 20 min walk, avg heart rate: 126bpm
Sunday, 05.04.2026
Notes: Still running low on sleep, the session dragged on too long because of my perceived fatigability. Probably should’ve used time caps. I’m being conservative with the leg press to allow my knees to adapt after dealing with some knee pain the past few months.
Duration: 85 mins, sRPE - 5
Leg Press - 86 x 8, 89 x 8, 93 x 8 @ 6
Romanian Deadlift - 85 x 10, 90 x 10, 95 x 10 @ 7.5
Leg Extensions - 54 x 10, 59 x 10, 64 x 10 @ 8, 66 x 10 @ 9
Leg Curls - 41 x 12 @ 6, 45 x 12 @ 8, 47 x 10 @ 9.5
Decline Sit-ups (bodyweight) - 10 @ 6, 10 @ 8, 8 @ 10
Calf Raise (Leg press) - 113 x 15, 120 x 15, 120 x 15
Conditioning - 45 min bike @ 5, distance: 17km, avg heart rate: unknown
07.04.2026, tuesday
Duration: 50 mins, sRPE - 6
Smith Machine Incline Press - 67.5 x 8 @ 6, 72.5 x 8 @ 8, 8 @ 8.5
Lat Pulldown - 55.5 x 10 @ 6, 61.5 x 10 @ 8, 9 @ 9, 8 @ 10
Machine Chest Press - 63.5 x 12 @ 7, 66 x 12 @ 8, 9 @ 9, 8 @ 10
DB Lateral Raises - 10 x 11 @ 7, 13 @ 8.5, 12 @ 9.5
Overhead Triceps Extensions - 10 x 10 @ 7, 10 @ 8.5, 10 @ 10
09.04.2026, Thursday
Conditioning - 90 min walk
10.04.2026, Friday
Duration: 65 mins, sRPE - 6-7 (no pun intended)
Lat Pulldown (Supinated grip) - 73 x 8 @ 7.5, 76.5 x 8 @ 8.5, 8 @ 10
DB Bench Press - 27.5 x 10 @ 6.5, 30 x 10 @ 8, 10 @ 9, 8 @ 9
DB Rows - 30 x 12 @ 8, 12 @ 8.5, 12 @ 9
Pec Deck Rear Fly - 45 x 13 @ 7, 14 @ 9, 11 @ 9
Incline Biceps Curl - 12.5 x 10 @ 7, 11 @ 8, 11 @ 10
Conditioning - 45 min bike @ 4, distance: 16.5 km, avg heart rate: 139bpm
Sunday, 05.04.2026
Notes: Still have not reached a detectable RPE on Leg Press. After the RDL’s I felt a bit nauseous for whatever reason, maybe it was the last set on the RDL which really beat me up, or maybe it was because the pre session meal was too heavy, which is why I cut it short today.
Duration: 65 mins, sRPE - 8
Leg Press - 93 x 8, 100 x 8 x 2
Romanian Deadlift - 95 x 10 @ 7, 100 x 10 x 3 @ 8, 8.5, 9
Leg Extensions - 68 x 11 @ 8.5
Leg Curls - 50 x 14 @ 10
Calf Raise (Leg press) - 120 x 20, 127 x 15 x 3
Wrist curl - 7.5 x 15, 10 x 14 @ 10
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14.04.2026, tuesday
Duration: 70 mins, sRPE - 7
Smith Machine Incline Press - 72.5 x 8 @ 7.5, 72.5 x 8 @ 8, 8 @ 8.5
Lat Pulldown - 66 x 10 @ 8.5, 8 @ 9.5, 6 @ 10
Machine Chest Press - 66 x 12 @ 7.5, 12 @ 9, 8 @ 9.5
DB Lateral Raises - 10 x 15 @ 7, 15 @ 9, 12 @ 10, 10 @ 10
Overhead Triceps Extensions - 10 x 12 @ 8, 12 @ 9, 9 @ 10, 8 @ 10
Decline Sit-up - 10, 10, 10 (last set RPE 8.5)
Conditioning - 30 min bike @ 6, distance: 11.5 km, heart rate not measured
16.04.2026, Thursday
Notes: I had some pain in the elbow and proximal forearm area doing rear delt flys.
Duration: 62 mins, sRPE - 8
Lat Pulldown (Supinated grip) - 79 x 8 @ 8.5, 8 @ 9.5, 6 @ 10
DB Bench Press - 30 x 12 @ 8.5, 10 @ 9, 7 @ 9.5
DB Rows - 30 x 12 @ 7.5, 12 @ 8, 12 @ 8.5
Pec Deck Rear Fly - 45 x 14, 15, 15
Incline Biceps Curl - 12.5 x 10 @ 6.5, 11 @ 8.5, 11 @ 10, 10 x 10 @ 10
Wrist curl - 10 x 20 @ 10, 17 @ 10 (not included in training duration)
Conditioning - 40 min bike @ 6.5, distance: 16 km, avg heart rate: 145bpm