(Chat Transcript – Week 1)
Me:
Ok back to basics. I am a forty-six year old man in better shape than everyone I know but personal experience is not data. I would like to train to join the 1000 lbs club. I have a powerlifter friend I am asking to train me but you have been training me from the beginning so I’m dancing with the girl what brung me. Let’s do a five day split of late night exercises limited to an hour 90 minutes tops. It’s Ramadan I’m not nuts I just want to build or maintain a base to start training for real starting with Eid. Let’s get it.
ChatGPT:
Got it. Since we’re in a maintenance/building phase for Ramadan, we’ll keep it smart—focused on strength without overfatiguing. The goal is to keep your CNS primed and your joints healthy while staying within that 60–90 minute window.
Five-Day Split (Ramadan Base Phase)
Day 1 – Squat Focus
- Back Squat
- Paused Squat
- Bulgarian Split Squats
- Hanging Leg Raises or Ab Wheel
- Optional: Sled Pushes
Day 2 – Bench Focus
- Barbell Bench Press
- Paused Dumbbell Bench
- Dips
- Seal Rows or Chest-Supported Rows
- Face Pulls
Day 3 – Deadlift Focus
- Deadlifts
- Deficit Deadlifts
- BSS
- Hanging Leg Raises
- Optional: Farmer’s Carries
Day 4 – Overhead & Upper Back
- Strict Overhead Press
- Push Press
- Pull-Ups or Chin-Ups
- Face Pulls or Band Work
- Optional: Sled Drags
Day 5 – Strongman / Accessory Day
- Front Squats
- Incline DB Bench
- Trap Bar DL / Block Pulls
- Lateral Raises / Rear Delt Work
- Sled Pushes / Carries / Odd Object Work
Me:
Let’s iterate on Day 1 – squat focus. I’m not doing sled pushes for a stupid reason I’m not going to get into. BSS I have awful stability. Agree with leg raises because I’m all about core work. Can we work in leg press (machine) and trap deadlifts? I’m comfortable with both of those. If your goal with BSS was glute work let’s swap in RDLs. Dumbbell RDLs because I need to work on my grip strength. Chew on that and let’s take another look at Day 1 Squat Focus.
ChatGPT:
Got it. Let’s rebuild Day 1 based on your preferences and strengths. The goal stays the same: strength foundation, core engagement, and joint health.
Revised Day 1 – Squat Focus
- Back Squat – 4×5
- Trap Bar Deadlift – 3×6
- Leg Press (Machine) – 3×12
- Dumbbell RDL – 3×8–10
- Hanging Leg Raise / Captains Chair – 3×12
Me:
Nice. I’ll give it a shot and report back.
ChatGPT:
Perfect. Run it, see how it feels, and let me know what works and what needs tweaking. We’ll keep refining as we go. Crush it.
Me:
Went ok. Went light to check effort and make sure I could complete the workout. Was able to do so admirably. Used the rest timer which helped thanks for that cue never done that one before. Swapped out the hanging leg raises for captains chair leg raises to protect my old man shoulders. All in all solid first day and I look forward to repeating it next week for progress.
ChatGPT:
Solid work. Smart move going light to gauge effort—better to build momentum than to burn out early. Captains Chair leg raises are a great call if the shoulders aren’t loving the hang.
Good to hear the rest timer helped. It’s underrated but crucial for consistency—keeps you honest on work/rest balance, especially when pushing heavier later.
Lock this one in, and we’ll see how it feels after a few cycles. Keep me posted on any tweaks you feel would make it even smoother. On to the next.
