Routine / Current split
The weekly rhythm I return to.
Push, pull, legs, and room to recover.
Six training days do not mean six reckless days. The point is a repeatable structure, not a punishment.
The week
A familiar plan leaves room to focus.
Sunday
Push
Shoulders · Chest · TricepsMovements
- Shoulder press
- Decline press
- Flat press
- Chest butterfly
- Tricep press
Training note
Clean repetitions and a stable setup come before adding weight.
Workout gloves when they improve comfort and focus.Three sets of eight clean repetitions.
The progression rule
Form first. Weight second.
I begin unfamiliar movements with little to no weight and add resistance only after the setup feels stable.
- If eight repetitions feel comfortable with clean form, add a little weight.
- If eight clean repetitions are not there, lower the weight.
- If recovery is falling behind, reduce the work before the work reduces me.
Workout mode
Take today's page with you.
Check three sets of eight clean repetitions, use the rest timer, and keep the session on this device.
Push
Shoulders · Chest · Triceps
The movements
Simple groups, repeated with purpose.
Push
Shoulders · Chest · TricepsShoulder press, decline press, flat press, chest butterfly, and tricep press.
Pull
Back · Biceps · TrapsBack pull row, pulldown row, bicep curl, trap pull, and trap fly.
Legs + Abs
Lower body · CoreLeg press, calf press, and ab crunch.
A note in the margin
Recovery is training, too.
Wednesday is my regular rest day, and periodic deloads give my body time to catch up. More work is only useful when I can recover from it.
Fitness glossary
What I mean when I use these terms.
Plain-language definitions based on how the terms appear in this journal.
Push
A session centered on movements that train the shoulders, chest, and triceps.
Pull
A session centered on the back, biceps, and traps, including rows, pulldowns, and curls.
Push–pull–legs (PPL)
A way of organizing the week by movement and muscle groups instead of training everything in one session.
Deload
A short period of reduced training that gives the body more room to recover before returning to the normal workload.
Zero-drop shoes
Shoes with little or no height difference between the heel and forefoot, which I prefer for a stable setup.
Progressive overload
Gradually increasing the challenge over time. For me, that means earning more weight through clean repetitions rather than rushing it.
Frequently asked
A few direct answers.
How often do I train?
My current rhythm is six training days with Wednesday reserved for recovery.
Where do I start with an unfamiliar movement?
With little to no weight. I first make the setup and movement feel stable, then use three sets of eight clean repetitions as a practical starting point.
Do I train naturally?
Yes. My progress is natural, without steroids or peptides. That is a personal choice and part of what this journal documents.
Do I track every calorie or macro?
No. I prioritize protein, use smaller portions of carbs, limit added sugar, and let hunger help guide when I eat.
What supplements do I use?
My basics are pre-workout caffeine, lightly caffeinated flavored water during training, and five grams of creatine monohydrate daily.