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.
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.