Thursday 8th January 2026:
Training (8:30am):
Pull Ups: 10, 10, 7
Reverse grip lat pulldown: 35kg x 12, 60kg x 12
Seated Iso Lateral Row: 40kg x 12, 65kg x 12
Rear delt reverse fly: 33kg x 12, 47kg x 12
Upright Row: 17.5kg x 12, 28.75kg x 9
Face Pull: 15kg x 12, 25kg x 12, 28.75kg x 12
Behind Back Cable Bicep curl: 11.25kg x 12, 16.25kg x 10, 16.25kg x 7
DB Hammer curl: 12.5kg x 12, 20kg x 10
Cable Bicep Curl: 15kg x 12, 28.75kg x 15, 32.5kg x 8
General Health and Wellbeing:
Felt pretty good today. Most exercises i limited myself to one warmup set and then one set at max weight. This resulted in slight increases in the number of reps i could get out at max weight.
The wrist is feeling good, so added face pulls back in today without issue. Will monitor over the coming days and see if theres any flare ups, but considering i've been doing upright rows a while now, i think it should be fine.
Biceps felt STRONG today. New max on cable curls and hammer curls even after exhausting myself on behind the back cable curls so pretty happy with that.
Friday 9th January 2026:
Training (9:30am):
Leg Press: 105kg x 12, 135kg x 8
Deadlift: 60kg x 12, 100kg x 8, 100kg x 5 (left my straps at home)
Lying Leg Curl: 39kg x 12, 53kg x 10, 53kg x 8
Leg Extension: 46kg x 12, 68kg x 11, 75kg x 8
Hip Abduction: 35kg x 12, 49kg x 12, 36kg x 8
Standing Calf Raise: 105kg x 12, 145kg x 12, 185kg x 10
Cable Crunch: 40kg x 12, 40kg x 12, 40kg x 12
Leg Raises: 20, 14, 12
General Health and Wellbeing:
Sleep remains terrible. Wakeup consistently 2-3x a night. Its the middle of summer here and starting to get a bit hot at night. I've moved myself downstairs to the couch a couple of times just because theres such a big difference in room temps between the upstairs bedroom and downstairs.
I'm finding myself falling asleep at my desk for the last 3 days at around 1pm. I did some reading that potentially too high dose of MOTS-C can actually be detrimental. I've been taking 2mg each morning before trainging so will try dropping the MOTS-C tomorrow all together just to see what, if any effect that has.