My full workout log history is on Notion - it contains almost everything, like how i documented every workout, how much i lifted, how many reps i did, etc. At some point i stopped using it because it was already fully installed into my brain - which was like… after 2 years? The below is just a ref for myself and anyone who might be interested, because i’m planning to switch to a parts split.
Push Day
| # | Exercise |
|---|---|
| 1 | Core activation |
| 2 | Dumbbell press (flat) |
| 3 | Smith incline press (40 deg) |
| 4 | Cable chest fly (high to low) |
| 5 | Smith shoulder press |
| 6 | Dumbbell side raises |
| 7 | Tricep pushdown |
| 8 | Overhead tricep extension |
Pull Day
| # | Exercise |
|---|---|
| 1a | Machine pulldown (wide) |
| 1b | Machine pulldown (mid) |
| 1c | Machine pulldown (palm to face) |
| 2 | Seated row (V grip) |
| 3 | Reverse fly |
| 4 | Bicep cable curl (low to mid angle) |
| 5 | Bicep curl machine (arm supported) |
Legs Day
| # | Exercise |
|---|---|
| 1 | Squat |
| 2 | Romanian deadlift / Bulgarian split squat |
| 3 | Leg extension |
| 4 | Leg curl |
| 5 | Smith calf raises / Seated calf raises |
| 6 | Adductor / Abductor machine (optional) |
Rest Day
i have never done cardio for the first 3 years, none, and sometimes when i feel good i will literally just skill rest day so a complete PPL on a loop.
I’ll talk more about my fitness journey and why I’m moving away from PPL in a separate blog post next time.