Gym, night · Template F Everything is overdue, so today touches everything.
Two weeks off — reading it straight
Last logged session was 27 July. Two weeks costs you very little actual strength, so nothing is lost. What breaks in a fortnight is the habit, not the muscle. The system said it would bend rather than break, so today is a restart at moderate volume — not a resumption of where the plan left off.
Home
0/8
Pull-ups
0/15
Gym sets
0/10
Warm-up · 8 min
Longer than usual. Two weeks off means nothing is primed.
5 min pad or bike
Leg swings 10/side
Bodyweight squats × 15
Band pull-aparts × 15
Scap pull-ups × 10
Ramp-up sets before your first working set of leg press, bench and RDL: ~50% × 8, then ~75% × 5. Don't log them.
The session · 10 working sets
Leg Press
2 × 12 · 90s
First leg work logged, full stop. Go light — stop at 3-4 reps in reserve. This is a baseline, not a test.
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Bench Press
2 × 10 · 90s
Find the load where 10 reps leaves 2 in the tank. Your intake number was an estimate — replace it.
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Lat Pulldown or Pull-ups
2 × 8-10 · 90s
If you do pull-ups, log a max set. Current max 6, muscle-up gate is 12.
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Romanian Deadlift
2 × 10 · 90s
Light. Bar to mid-shin, hamstrings loading, back flat. Pattern practice, not load.
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Overhead Press + Cable Row
2 rounds · superset
8-10 each, minimal rest between the pair. Closes out the remaining two patterns.
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Two sets per exercise across six patterns is roughly a third of a normal session's per-muscle volume. That's deliberate — it clears the whole debt board without wrecking you.
If you're unsure whether to add a plate, don't.
No box jumps tonight
36″ is a strong number and they come back. But jump landings are heavily eccentric, and after two weeks off that's the fastest route to being too sore to train on Wednesday.
Home challenges · all day
Headline
Pull-up ladder
0/15
3 reps every time you pass the bar. Five rounds, spread across the day. Your max is 6 and the gate is 12 — frequent easy volume gets you there faster than grinding to failure, and costs nothing in fatigue. Never go past 3, even when it feels easy.
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3
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3
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3
5
Baseline
Dead hang
1 max effort
Still never logged, and it takes 60 seconds to fix. Grip feeds the muscle-up directly. Over 45s is decent, over 60s is good.
Mobility
Deep squat hold
3 × 30s
Heels down, chest up, deepest position you can hold. Helps tonight directly — ankle and hip position is what limits leg press depth.
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Core
Hollow hold
3 × 20s
Lower back flat to the floor, legs and shoulders off the ground. Anti-extension rung from the core ladder.
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Move
Walk
20-30 min
Up to 6km/h on the pad. Better before the gym than after — it doubles as a warm-up.
Done
Still missing after three weeks
No photos, no waist measurement, no bodyweight since 90kg on 21 July. You're losing weight on tirzepatide and the scale alone cannot tell you whether that's fat or muscle — which is the only question a recomp actually asks. Waist plus photos answers it. Two minutes today closes the biggest gap in the whole system.
Wednesday morning — one word
Log leg soreness: low, medium or high. It decides whether leg volume goes up next session or holds. It is the single most consequential thing you'll record this week.
Log load, reps and RIR for every set. Say “run my week” when you're ready for the review.