Total workouts
80
Since Aug 2024
Best bench press
36 kg
Jul–Aug 2025
Best leg press
210 kg
Jul–Sep 2025
Elliptical best
1970m
Jan 2026, 20 min
Key lifts — all-time trajectory
Bench Press (DB)
Max weight per session · kg
Goblet Squat
Max weight per session · kg
Leg Press (Machine)
Max weight per session · kg
Incline Bench (DB)
Max weight per session · kg
How to read this table:
When you consistently hit the top of the target rep range across all 3 sets, it's a signal to increase weight by the next available increment.
Progress bar = your recent avg reps vs the target range. ▲ Ready means go up next session.
~ Hold means you're building — stay here. ▼ Rebuild means deconditioning detected.
⇄ superset exercises are paired with another movement — fatigue carries over, so treat the readiness signal conservatively. Only move up weight when reps feel genuinely comfortable, not just achieved.
⇄ superset exercises are paired with another movement — fatigue carries over, so treat the readiness signal conservatively. Only move up weight when reps feel genuinely comfortable, not just achieved.
Dumbbell 1 — Zone 2
Dumbbell 2 — Zone 2
Health & Longevity
Goal 1 — highest priority
Verify Zone 2 with Garmin.Now
The HR constraint is the best thing in these routines — but it's currently self-reported. Once Garmin is connected, every session can confirm actual HR zones. This is the single highest-leverage unlock.
The HR constraint is the best thing in these routines — but it's currently self-reported. Once Garmin is connected, every session can confirm actual HR zones. This is the single highest-leverage unlock.
Gradually progress Back Extension loading — safely.After holiday
You have spinal stenosis and a history of acute lumbar pain, so deadlifts and heavy hip hinges are correctly off the table. The Back Extension (hyperextension) you already do is one of the best stenosis-safe posterior chain exercises available — slow, controlled, and low-load. Progression path: 5kg → 7.5kg → 10kg over several months, never rushing. Avoid any movement that causes centralisation of pain or leg symptoms.
You have spinal stenosis and a history of acute lumbar pain, so deadlifts and heavy hip hinges are correctly off the table. The Back Extension (hyperextension) you already do is one of the best stenosis-safe posterior chain exercises available — slow, controlled, and low-load. Progression path: 5kg → 7.5kg → 10kg over several months, never rushing. Avoid any movement that causes centralisation of pain or leg symptoms.
Track resting HR trend over time.With Garmin
Resting HR is one of the best long-term indicators of cardiovascular adaptation. A sustained Zone 2 programme typically drops it 5–10 bpm over 3–6 months. This will be measurable once Garmin data flows in.
Resting HR is one of the best long-term indicators of cardiovascular adaptation. A sustained Zone 2 programme typically drops it 5–10 bpm over 3–6 months. This will be measurable once Garmin data flows in.
Weight Loss
Goal 2
Extend elliptical from 10 → 20 minutes in DB1.After holiday
DB2 already hits 20 minutes. DB1 currently ends at 10 min. Doubling it adds ~150–200 kcal per DB1 session at Zone 2 intensity — meaningful over time without adding recovery cost.
DB2 already hits 20 minutes. DB1 currently ends at 10 min. Doubling it adds ~150–200 kcal per DB1 session at Zone 2 intensity — meaningful over time without adding recovery cost.
Track calorie burn per session via Garmin.With Garmin
Currently there's no energy expenditure data. Garmin HR-based calorie estimates give you a session-by-session picture and will show whether the Zone 2 constraint is limiting total output compared to higher-intensity work.
Currently there's no energy expenditure data. Garmin HR-based calorie estimates give you a session-by-session picture and will show whether the Zone 2 constraint is limiting total output compared to higher-intensity work.
Add a third session per week — cardio only.3+ months
Once the two gym sessions are consistent, a 30–40 min Zone 2 walk/cycle on a rest day would accelerate fat loss significantly. No gym required — just sustained low-intensity movement.
Once the two gym sessions are consistent, a 30–40 min Zone 2 walk/cycle on a rest day would accelerate fat loss significantly. No gym required — just sustained low-intensity movement.
Fitness & Strength
Goal 3
Implement structured progressive overload.After holiday
Use the Overload tab each session. When you hit the top rep range across all 3 sets for 2 consecutive sessions, increase by the smallest available increment. Currently weights plateau by feel — this makes it systematic.
Use the Overload tab each session. When you hit the top rep range across all 3 sets for 2 consecutive sessions, increase by the smallest available increment. Currently weights plateau by feel — this makes it systematic.
Reduce pull-up counterbalance by 2–3kg every 4 sessions.After holiday
You're currently at 56–63kg assist. Each reduction is a measurable strength gain. Target: bodyweight pull-ups within 12–18 months. Track it in the Trends tab.
You're currently at 56–63kg assist. Each reduction is a measurable strength gain. Target: bodyweight pull-ups within 12–18 months. Track it in the Trends tab.
Add stenosis-safe unilateral lower body work.3+ months
Both routines are bilateral-only below the waist. Single-leg work matters for running prep and fixing imbalances — but exercise selection is critical with spinal stenosis. Safe options: seated single-leg press, step-ups (low box, controlled descent), side-lying hip abduction. Avoid Bulgarian split squats and heavy forward lunges — both place significant compressive and shear load on the lumbar spine.
Both routines are bilateral-only below the waist. Single-leg work matters for running prep and fixing imbalances — but exercise selection is critical with spinal stenosis. Safe options: seated single-leg press, step-ups (low box, controlled descent), side-lying hip abduction. Avoid Bulgarian split squats and heavy forward lunges — both place significant compressive and shear load on the lumbar spine.
Programme Gaps
What's missing from both routines
No dedicated core work in either Zone 2 routine.After holiday
The old routines had Leg Raise Parallel Bars and Bird Dog — both excellent. Consider adding 2×12 hanging knee raises or ab wheel rollouts to DB1. Core stability is foundational for both running and back health.
The old routines had Leg Raise Parallel Bars and Bird Dog — both excellent. Consider adding 2×12 hanging knee raises or ab wheel rollouts to DB1. Core stability is foundational for both running and back health.
No hip flexor or mobility work — especially important with stenosis.After holiday
Tight hip flexors anteriorly tilt the pelvis and increase lumbar lordosis, which directly worsens stenosis symptoms by narrowing the spinal canal further. Gentle hip flexor stretching (e.g. kneeling lunge stretch, supine knee-to-chest) post-session is one of the simplest things you can do for both running prep and back pain management.
Tight hip flexors anteriorly tilt the pelvis and increase lumbar lordosis, which directly worsens stenosis symptoms by narrowing the spinal canal further. Gentle hip flexor stretching (e.g. kneeling lunge stretch, supine knee-to-chest) post-session is one of the simplest things you can do for both running prep and back pain management.
Insertional Achilles Tendinopathy — resolved, manage carefully going forward.Monitor
The left heel pain in May 2025 is consistent with Insertional Achilles Tendinopathy (IAT) — irritation at the point where the tendon meets the heel bone — likely triggered by progressing calf raises too fast. Now resolved. Key IAT-specific rules: avoid stretching the calf into full dorsiflexion (e.g. hanging heel drops off a step) — this compresses the insertion and worsens IAT unlike mid-portion issues. Avoid running uphill or on inclined treadmill until well-conditioned. Progress calf load by no more than 10kg per session, and only when the previous weight is comfortable across all reps.
The left heel pain in May 2025 is consistent with Insertional Achilles Tendinopathy (IAT) — irritation at the point where the tendon meets the heel bone — likely triggered by progressing calf raises too fast. Now resolved. Key IAT-specific rules: avoid stretching the calf into full dorsiflexion (e.g. hanging heel drops off a step) — this compresses the insertion and worsens IAT unlike mid-portion issues. Avoid running uphill or on inclined treadmill until well-conditioned. Progress calf load by no more than 10kg per session, and only when the previous weight is comfortable across all reps.
Spinal Stenosis — Back Safety Protocol
Applies to every session, every exercise decision
✓ Safe exercises for your back
Back Extension (hyperextension) — your best posterior chain exercise. Strengthens erectors without spinal flexion under load. Progress slowly: 5kg → 7.5kg → 10kg.
Goblet Squat — natural lumbar flexion relieves canal narrowing. One of the most stenosis-friendly lower body movements available.
Leg Press (seated/supine) — spine is fully supported. Safe at all loads.
Bird Dog — excellent spine-neutral core stabiliser. Already in Home Routine. Consider adding to DB1 to replace the core gap.
Zone 2 walking — the single best evidence-based intervention for lumbar stenosis. Improves walking tolerance, reduces symptoms over time.
Elliptical Trainer — hip is in slight flexion, unloads the posterior canal. Better than treadmill walking for stenosis patients.
✗ Exercises to avoid
Deadlifts (any variation) — heavy axial spinal loading in a hinged position. High stenosis risk. Correctly avoided.
Romanian / Stiff-leg Deadlift — same compressive loading pattern. Off the table entirely.
Good Mornings — extreme spinal load in flexion. Never.
Sit-ups / Crunches — high spinal flexion under load. Use Bird Dog and Dead Bug for core work instead.
Heavy Overhead Press standing — increases lumbar lordosis under load. Seated is safer; brace core throughout.
Bulgarian split squat / heavy forward lunge — significant lumbar shear force. Use step-ups or seated single-leg press instead.
Calf Press — Insertional Achilles Tendinopathy history. Likely triggered by progressing load too fast in May 2025. Fully resolved. IAT-specific rule: do NOT do hanging heel drops off a step (full dorsiflexion compresses the insertion and aggravates IAT). Stick to flat-surface calf raises. Increase load by no more than 10kg per session.
Any exercise causing leg pain, numbness or tingling — these are nerve compression symptoms, not muscle fatigue. Stop immediately and rest. If they persist, consult your specialist before returning.
Dumbbell 1 — Zone 2
HR <125 between sets
⚡ Superset: Leg Press → Calf Press, 15s between exercises. Wait for HR to drop below 110 (Zone 1) before next superset rep. Back Extension: slow and controlled. Elliptical: extend to 20 min when comfortable.
⚠️ Spinal stenosis: No deadlifts, no heavy hip hinges, no forward-loaded spinal flexion under load. Back Extension is appropriate — keep it slow and controlled. Stop any exercise immediately if you notice leg pain, numbness, or tingling.
| Exercise | Sets | Target weight | Target reps | Rest | Goal link |
|---|---|---|---|---|---|
| Treadmill (warm-up) | 1 | — | 600m ~6 min | — | Longevity |
| Leg Press (Machine) | 3 | 150 kg | 12 | 15s | Strength |
| Calf Press (Machine) [superset] | 3 | 150 kg | 10 | 30s | Running prep |
| Back Extension (Weighted) | 3 | 5 kg | 10 | 90s | Longevity |
| Incline Bench Press (DB) | 3 | 28 kg | 10–12 | 60s | Strength |
| Chest Fly (DB) | 3 | 20 kg | 8–10 | 60s | Strength |
| Seated Cable Row — V Grip | 3 | 35 kg | 12 | 60s | Strength |
| ⚠ Bird Dog + Dead Bug (to add) | 2 | Bodyweight | 10 each side | 60s | Longevity / stenosis |
| Elliptical Trainer | 1 | — | 530m / 10→20 min | — | Weight loss |
DB1 historical charts
Leg Press
Max weight · kg
Incline Bench Press
Max weight · kg
Chest Fly
Max weight · kg
Seated Cable Row
Max weight · kg
Dumbbell 2 — Zone 2
HR <125 between sets
💡 Goblet Squat: elbows touch inside of knees. Pull-up assist weight: higher number = more help = easier. Progress = reducing this number over time. Target: bodyweight pull-ups eventually.
⚠️ Spinal stenosis: Goblet squat is safe — it naturally flexes the lumbar spine into a neutral/slightly flexed position which can actually relieve stenosis symptoms. Avoid deadlifts and heavy hip hinges. Report any leg symptoms, weakness or numbness to your specialist.
| Exercise | Sets | Target weight | Target reps | Rest | Goal link |
|---|---|---|---|---|---|
| Treadmill (warm-up) | 1 | — | 600m ~6 min | — | Longevity |
| Goblet Squat | 3 | 28 kg | 10–12 | 90s | Strength |
| Overhead Press (DB) | 3 | 20 kg | 8–10 | 60s | Strength |
| Bench Press (DB) | 3 | 32 kg | 8 | 60s | Strength |
| Lateral Raise (DB) | 3 | 10 kg | 10 | 90s | Strength |
| Pull Up (Assisted) | 3 | 56 kg assist | 5–7 | 30s | Strength |
| Chest Dip (Assisted) | 3 | 63 kg assist | 7 | 60s | Strength |
| Chin Up (Assisted) | 3 | 56–63 kg assist | 6 | 60s | Strength |
| ⚠ Hip flexor stretch (to add) | — | Bodyweight | 5 min post-session | — | Running / stenosis |
| Elliptical Trainer | 1 | — | 1070m / 20 min | — | Weight loss |
DB2 historical charts
Goblet Squat
Max weight · kg
Bench Press (DB)
Max weight · kg
Overhead Press (DB)
Max weight · kg
Pull Up (Assisted) — assist kg
Lower = harder = stronger
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Personal best weight
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Best total reps
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Sessions tracked
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All time
Running as a long-term goal.
The current programme builds a foundation but has gaps specific to running readiness. The plan below is structured in phases — each phase unlocks the next.
There is no timeline pressure: the goal is to arrive at casual running injury-free and back-safe. With spinal stenosis, this requires a more gradual approach than standard running prep — the spine needs to be strong and symptom-free before adding the repetitive impact of running.
Readiness milestones
Zone 2 cardiovascular base established
Already in both routines — just needs Garmin verification
Bilateral leg strength (leg press)
Good base — up to 210kg historically
Calf strength (calf press)
Insertional Achilles Tendinopathy (May 2025) — resolved. Avoid heel drops off a step; avoid uphill running early on
Back pain symptom-free for 3+ months
Running's impact loading will stress the lumbar spine — establish a stable pain-free baseline first
Hip flexor mobility
Daily stretching — reduces lumbar lordosis and canal narrowing
Core stability (spine-neutral)
Add dead bugs, bird dogs — not crunches or sit-ups (increase spinal compression)
Stenosis-safe unilateral leg work
Step-ups, seated single-leg press — not Bulgarian split squats
Bodyweight pull-ups
General strength marker — no back risk from this one
First run (walk-run intervals)
Couch to 5K when all above are ticked
Phase plan
Phase 1 — Now to 3 months Current
Consolidate the gym sessions. Get Garmin connected. Verify Zone 2 is real. Establish a back-stable baseline.
- Extend DB1 elliptical to 20 min
- Add Bird Dog and Dead Bug to DB1 — spine-neutral core work, safe with stenosis
- Start hip flexor stretches post-DB2 (kneeling, supine knee-to-chest)
- Reduce pull-up assist by 2–3kg every 4 sessions
- Gradually progress Back Extension: 5kg → 7.5kg → 10kg
- Don't run yet — build the base and keep the back settled
Phase 2 — 3–6 months
Introduce unilateral work (stenosis-safe). Add a third weekly session (walking or cycling, Zone 2). Back must be symptom-free before proceeding.
- Add step-ups (low box, controlled) — safe alternative to lunges
- Try seated single-leg press — isolates each leg without spinal shear
- 30–40 min Zone 2 walk on a rest day (walking is excellent for stenosis symptoms)
- If back is settled and symptom-free: 5×1 min jog / 4 min walk to test the joints
- Stop and reassess if any leg symptoms, numbness or heel pain returns
Phase 3 — 6–12 months
Structured walk-run programme. Garmin HR data guides intensity. Proceed only if back has been stable through Phase 2.
- Run on soft surfaces (grass, trail, treadmill) — reduces impact vs pavement
- Use Zone 2 HR as the ceiling — slower is better for a returning runner with stenosis
- Start with Couch-to-5K or similar — never skip rest days
- If symptoms flare: walk that session, don't push through. Running should feel comfortable.
- Garmin Running Dynamics (cadence, ground contact time) can help optimise form to reduce spinal load
Garmin integration — coming soon
📡 Garmin Connect
When connected, this panel will show HR zone distribution per session, resting HR trend over time, sleep quality scores, and VO₂max estimate — all mapped against your training load.
These metrics will make it possible to dynamically adjust workout intensity recommendations and confirm whether the Zone 2 protocol is actually working at a physiological level.