Date: August 13, 2026
Age: 39
Bodyweight: ~79–80 kg
Context: Lower-body accessory session performed between Wednesday bench development and Friday top-single work. The goal was to accumulate useful lower-body volume without generating excessive systemic fatigue.
Plate-Loaded Leg Press
| Load | Sets × Reps | Notes |
|---|---|---|
| 80 kg | 1 × 10 | Warm-up |
| 120 kg | 1 × 8 | Warm-up |
| 160 kg | 3 × 8 | Controlled working sets |
Accessories
| Exercise | Load | Sets × Reps |
|---|---|---|
| Hamstring Curls | 53 kg | 3 × 12 |
| Leg Extensions | 68 kg | 3 × 12 |
| Back Extensions | Bodyweight | 3 × 15 |
| Hanging Leg Raises | Bodyweight | 3 × 10 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
Session Interpretation / Why This Session Matters
This was a deliberately low-risk accessory day. The 160 kg leg press provided the main lower-body stimulus, while curls, extensions and back extensions added volume without introducing another heavy barbell lift. Hanging leg raises were increased to three sets and remained well tolerated.