BLUF (Bottom Line Up Front)
The journal outlines a September 2026 fitness log alternating between Workout A (Squat, Lunge, Row, Deadlift, Yoga) and Workout B (Curls, Bench, Triceps, Push-ups, Yoga), supplemented by community and online yoga sessions. Due to strength facility closures from renovations at Whitlam Leisure Centre, training shifted to Bradbury Gym (no contract, offline book check-in), alongside documented peptide/supplement dosing schedules, weight progression targets, and mindset reflections.
September 2026 Workout Log
- Workout A: Squat, Lunge, Row, Dead Lift, Yoga, Yoga
- Workout B: Curls, Bench, Triceps, Push Ups, Yoga, Yoga
- R: Rest
- Y: Yoga
| Date | Type | Ex 1 (Squat / Curl) | Ex 2 (Lunge / Bench) | Ex 3 (Row / Triceps) | Ex 4 (Dead Lift / Push Ups) | Yoga 1 | Yoga 2 | Notes |
|---|---|---|---|---|---|---|---|---|
| Tue 1st Sep | B | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | — | |
| Wed 2nd Sep | R | — | — | — | — | — | — | REST + Walked |
| Thu 3rd Sep | A | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | — | |
| Fri 4th Sep | R | — | — | — | — | — | — | |
| Sat 5th Sep | Y | — | — | — | — | — | — | Community Yoga with Jess at the Ristretto |
| Sun 6th Sep | R | — | — | — | — | — | — | |
| Mon 7th Sep | R | — | — | — | — | — | — | |
| Tue 8th Sep | R | — | — | — | — | — | — | |
| Wed 9th Sep | B | ✓✓✓ | ✓✓✓ | ✓8 | ✓2 | — | — | |
| Thu 10th Sep | R | — | — | — | — | — | — | |
| Fri 11th Sep | A | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓! | ✓✓ | ✓✓✓ | |
| Sat 12th Sep | R | — | — | — | — | — | — | |
| Sun 13th Sep | R | — | — | — | — | — | — | |
| Mon 14th Sep | R | — | — | — | — | — | — | |
| Tue 15th Sep | R | — | — | — | — | — | — | |
| Wed 16th Sep | R | — | — | — | — | — | — | |
| Thu 17th Sep | B | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | — | — | |
| Fri 18th Sep | — | — | — | — | — | ✓✓✓ | ✓✓✓ | |
| Sat 19th Sep | A | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | — | — | |
| Sun 20th Sep | R | — | — | — | — | — | — | |
| Mon 21st Sep | R | — | — | — | — | — | — | |
| Tue 22nd Sep | B | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | — | |
| Wed 23rd Sep | A | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓ | — | |
| Thu 24th Sep | R | — | — | — | — | — | — | |
| Fri 25th Sep | B | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | — | — | |
| Sat 26th Sep | A | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | |
| Sun 27th Sep | R | — | — | — | — | — | — | |
| Mon 28th Sep | B | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓✓ | ✓✓ | — | |
| Tue 29th Sep | — | — | — | — | — | — | — |
Spring / September 2026 Fitness Notes
Contacts & Equipment Notes
- Ashley Dodd
- John: 0404 075 747 — Curl / Bench 12 kg
- Johnno Large Chain Curl Machine // Extras for Allah ✓
- Dumbbells: 35 lb DBs
Facility Changes
- Whitlam Leisure Centre: 1 Month; Gym Renovations — Strength closed.
- Bradbury: Join Bradbury // No Contract, No Computer, Name in Book.
Protocols & Dosing Notes
- 7:30 am: 21 units BPC 157 & 50 units Test.
- Garden / Inaugural Event: “♡ INAUGURAL EVENT ♡ — THE GARDEN IS ALIVE”.
- Daily: 15 units for 1 week.
- 20 units Daily.
- BPC Fri: 21 units.
- 11:26: 1 Test / 20 Wolverine.
Routine & Movement Adjustments
- Triceps & Push-ups: Final Tricep 2 kg // Incline push-ups.
- Lunges & DBs: Lunge Twist \frac{3}{2.4}\text{ kg} Ball! 10 kg DBs & 3 kg Till Further Notice.
- Yoga Sequence: @yogawithkassandra — Cat & Cow / Puppy / Sphinx w Quad / Rabbit / Dog / Lunge ++.
- Row Volume: Do More Extras // Full Set of Extra Rows because unsure completed previous set.
- Bench Set: Start light 10 lb Superset / Yoga / Final Set Failure Bench 45 lb.
Mindset
- Depression? Fear // Let’s squat it out / Focus on the NOW ♡
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