Date: February 5, 2026
Bodyweight: ~81–82 kg
Context: Return to full lower-body loading following reintroduction phase; cardio intensity increased

This training block is focused on progressing my bench press toward the next personal record, with the long-term goal of reaching 140 kg. Rather than testing max strength every session, the emphasis here is on structured volume, controlled heavy work, and consistent execution to make heavier weights feel routine.

The workout logs in this series document individual sessions within that process — including warm-ups, working sets, accessories, and brief notes on effort and fatigue. These entries are meant to capture the day-to-day work behind sustainable progress, not just the final PR attempt.

---

Barbell Back Squat

Warm-Up Sets

Load	Sets × Reps	Notes
Empty Bar	1 × 15	General warm-up
60 kg	1 × 10	Warm-up
80 kg	1 × 8	Warm-up
100 kg	1 × 8	Final warm-up

Working Sets

Load	Sets × Reps	Notes
112.5 kg	4 × 5	Full ROM, controlled

---

Hamstring Curl Machine

Load	Sets × Reps	Notes
49 kg	3 × 12	Controlled tempo

---

Leg Extension Machine

Load	Sets × Reps	Notes
68 kg	3 × 12	Quad-focused

---

Pull-Ups

Load	Sets × Reps	Notes
Bodyweight	5 × 5	Varied grip each set; slow and controlled

---

Ab Crunch Machine

Load	Sets × Reps	Notes
35 kg	3 × 12	Core finisher

---

Treadmill Cardio – Incline Walking

Setting	Value	Notes
Speed	5 km/h	Moderate pace
Incline	5	Increased incline
Duration	20 minutes	Continuous
Intensity	Low–Moderate	Sustainable

---

Session Notes

• Squat loading returned to full working range with solid bar speed
• Warm-up progression effectively bridged into heavier sets
• Hamstring curls and leg extensions balanced posterior and anterior chain work
• Pull-ups maintained upper-body strength without interfering with bench recovery
• Cardio incline increased while keeping pace and duration consistent