Date: August 9, 2026
Age: 39
Bodyweight: ~79–80 kg
Context: This Sunday session became the first training day of the new week rather than a light accessory day. Equipment availability and time constraints shifted the primary heavy-volume movement from barbell bench to incline dumbbell press, with barbell bench retained as secondary volume work.
Incline Dumbbell Bench Press
| Load | Sets × Reps | Notes |
|---|---|---|
| 40 kg | 1 × 10 | |
| 42 kg | 1 × 8 | |
| 44 kg | 1 × 5 | |
| 46 kg | 1 × 5 | RPE 8–8.5 |
Bench Press
| Load | Sets × Reps |
|---|---|
| 60 kg | 1 × 10 |
| 100 kg | 1 × 10 |
| 100 kg | 1 × 5 |
Accessories
| Exercise | Load | Sets × Reps |
|---|---|---|
| Rope Pushdowns | 21.25 kg | 3 × 15 |
| Seated Rows | 50 kg | 3 × 20 |
| Lateral Raise Machine | 20 kg | 3 × 20 |
| Leg Raises | Bodyweight | 2 × 10 |
Session Interpretation / Why This Session Matters
The key result was the 46 kg × 5 incline dumbbell set at RPE 8–8.5. That was a substantial peak-load progression over the usual 42 kg work and showed that pressing strength had returned well after travel. Keeping the barbell bench to 100 kg volume afterward prevented the improvised session from turning into two heavy pressing workouts stacked together.
This also established a future goal: testing the gym’s 50 kg dumbbells on a day when incline pressing is deliberately placed first and treated as the primary strength movement.