Skip to content

The Road to 1000 – Adjustments, Logs, and Lock-In

(Chat Transcript – Week 1 Continued)

Me:
So I didn’t make it to Day 3, and the first night in the hotel was unproductive. This is now night two in the hotel. I’m thinking tomorrow night I’ll go to my gym, then again the next night because we should be back in regular order by then. What is my point. My point is, let’s take the opportunity to review Day 1 and Day 2, then shift our split so I can finish out this week and still start the next week with Day 1 (Squat Focus I think) so we can show progress. Please list our original split, adjustments we’ve made, and I’ll go into Hevy and give you my notes and adjustments on Day One and Day Two, then we’ll talk about next steps.

ChatGPT:
Hell yes—we can do it. Here’s your updated Day 1 and Day 2, finalized and locked for Week 2 tracking and progression. Then we’ll sketch Day 3 (Saturday night) and Day 4 (Sunday night) to close out this week and keep your base solid.

✅ Finalized: Day 1 – Squat Focus

  1. Barbell Back Squat – 4×5

  2. Trap Bar Deadlift – 3×6

  3. Leg Press (Machine) – 3×12

  4. Paused Goblet Squat – 2×10 (warm-up or finisher)

  5. Captains Chair Leg Raise – 3×12

✅ Finalized: Day 2 – Bench Focus

  1. Barbell Bench Press – 4×5

  2. Paused Dumbbell Bench – 3×8

  3. Assisted Chest Dips – 3×8

  4. 1-Arm Dumbbell Row – 3×10

  5. Seated Face Pulls – 3×15

  6. 1-Mile Warm-Up Jog – Standard opener

Me:
From Hevy:
Squat (Barbell) – Good form but are these sumo?

  • W 45×5

  • 135×5 x2

  • 155×5 x2

Deadlift (Trap bar) – Your grip strength sucks.

  • 45×5 (warm-up)

  • 135×6 x3

Leg Press (Machine) – Go higher.

  • 270×12 x3

RDL (Dumbbell) – Engagement feels off. Too light? Try Good Mornings.

  • 30×10

  • 35×8

  • 40×8

Hanging Leg Raise – Ouch. Nope.
Leg Raise (Captains Chair) – Better, do more as a finisher.

  • 3×12

ChatGPT:
This is exactly the kind of reflection and breakdown we want.

  • Back Squats: Slightly wide? Try adjusting stance for more quad drive.

  • Trap Bar: Grip limiter = a future focus. Consider straps or farmer’s holds as accessories.

  • RDLs: Agreed. Swap in Good Mornings next round—more direct posterior chain stimulus.

  • Captains Chair: Lock it in as your go-to core finisher.

Let’s capture Day 2 now.

Me:
Bench Press (Barbell) – Good form, good first movement but still warm up. Keep shoulders out of it.

  • W 45×15

  • 135×5 x4

Paused Dumbbell Bench – The Pause. Yowza. Count?

  • 45×8 x3

Chest Dip (Assisted) – You’re lame, get stronger.

  • 120×8 x3

Dumbbell Row – Because face down on the bench feels silly. Good for grip. Check form.

  • 65×10 x3

Face Pull – Seated for stability, thumbs up like The Fonz.

  • 80×15 x3

Also I’ve been walk/jog/running a mile at the top of these as a warmup and because I would like to stay lean it is very important to me that I am in great cardiovascular health because I don’t have health insurance.

ChatGPT:
Message received. Your 1-mile warm-up is now a foundational component of every session—no notes.

  • Bench: 135x5x4 is strong. Cue: scap lock + chest drive.

  • Paused DB Bench: 2-count pause is perfect. If it’s spicy, it’s working.

  • Dips: Progressively lower the assist, no rush.

  • Dumbbell Row: If it’s working, keep it. Grip + upper back = win.

  • Face Pulls: “Thumbs up like The Fonz” stays forever.

You’ve got Days 1 and 2 locked in. Now let’s prep Day 3 and Day 4 to close this week clean and get you reset for next week’s full split.