This week I’ve continued my routine of showing up, getting things done and trusting the process - there are moments where I feel uncomfortable and question if what I’m doing is worth it. I remind myself about how I put myself in scenarios based of thought/ logistics knowing that I have to give a lot in order to receive a positive outcome. Feelings are always there however I chose to stay on the path pre-planned - - - After trusting the process I was offered an opportunity that I didn’t expect and didn’t ask for. An opportunity for growth if I chose to make the best out of the opportunity. I feel the pressure but I also feel it as good pressure. This last year has been a lot of ups and downs and lessons learned. My homework this weekend is to write down all of my thoughts goals, come back next week and execute

I am used to working around and training more men than women, however this week I’ve been exploring new environments and working around more women. The question of what is a normal amount of physical touch from a trainer has been brought up multiple times as topics of discussion from both female clients and trainers I started observing more. Here’s a scenario I saw with a male trainer where I personally could view as a reason for them to ask me what is normal - the client is female completing tricep kick backs on the cable machine. the trainer stood directly behind her putting both his hands on the bottom of her elbows while she did the movement (Titanic Style). This lasted for the full duration of all 3 sets. then with every exercise she did after there was some sort of physical touch. (the client personally was 100% okay with it) - For me personally, if I’m getting trained - I genuinely don’t care if someone touches me. I actually prefer if I’m doing it wrong for someone to push me physically into that position. Chances are I’m not used to moving my body in that way and it’s something need to work on. However the key for me is just stay professional. AKA make your intentions known that they are genuinely for the task at hand and pushing me to be better - - What are your thoughts on this topic?

Back to from 231 to 234. Everything else is going really well. Just need to reduce my calories ..

Hit 231 down 5.5 pounds 5 chins Pressing overhead 20kg bell left hand Starting a journal to organise my work and responsibilities Feb goals Hit 225 Be able to do pull-ups palms away Press overhead with the right arm 5kg Complete my to do list every day ..

Upper Body — Hypertrophy (Controlled Intensity) Goal: Build muscle through quality volume while keeping recovery high Rep Focus: Moderate → High Rule: Main lifts work harder. Accessories stay smooth and clean. --- Dynamic Warm-Up (8–10 min) Banded pull-aparts × 15 Scap push-ups × 10 Arm circles (small → large) × 10 each direction Thoracic rotations × 8/side Banded rows × 12 (1s squeeze) Light push-ups × 8–10 --- Main Work — Hypertrophy Focus 1. Barbell Bent-Over Row (Primary Pull) Sets/Reps: 4 × 10–12 Load: ~65–70% 1RM RPE: 7–8 Rest: 60–75 sec Focus: long range, controlled stretch, hard squeeze. This is the main back driver. --- 2. V-Grip Landmine Row Sets/Reps: 3 × 10–12 Load: Moderate RPE: 6–6.5 Rest: 60–75 sec Focus: constant tension, stable base. Leave reps in reserve. --- 3. Close-Grip Bench Press (Primary Press) Sets/Reps: 3 × 8–10 Load: ~70–75% 1RM RPE: 7–8 Rest: 75–90 sec Focus: elbows tucked, smooth tempo, controlled aggression. This is the main press. --- 4. Shoulder Press (BB or DB) Sets/Reps: 3 × 8–10 Load: ~60–65% 1RM RPE: 6–6.5 Rest: 75–90 sec Focus: stacked ribs, clean reps, no grind. --- 5. Face Pulls Sets/Reps: 3 × 12–15 Load: Light–moderate RPE: 6 Rest: 45–60 sec Focus: scapular control and shoulder longevity. --- Rest Guidelines 10–12 reps → 60–75 sec 8–10 reps → 75–90 sec 12–15 reps → 45–60 sec Main lifts create stimulus. Accessories support volume and recovery. If you want this progressed over weeks or paired with a lower-body hypertrophy day, I’ll map it cleanly.