Today was the first day of a new program. Ever since I got back into the gym at the end of September 2025, I’d been running a program called GZCLP by Cody Lefever, but starting last week I began shifting my focus toward hypertrophy. I’d been using an app called Boostcamp from the start, but today I switched over to an app called Coach OS.
Summary
- Incline Bench Press (Dumbbell)
- Shoulder Press (Machine)
- Side Lateral Raise (Dumbbell)
- Chest Fly (Dumbbell)
- Overhead Triceps Extension (Cable)
- Triceps Pushdown (Cable)
Incline Bench Press (Dumbbell)
| set | weight | reps |
|---|---|---|
| 1 | 16 kg | 9 |
| 2 | 18 kg | 9 |
| 3 | 24 kg | 9 |
Shoulder Press (Machine)
| set | weight | reps |
|---|---|---|
| 1 | 35 kg | 9 |
| 2 | 45 kg | 9 |
| 3 | 55 kg | 6 |
| 4 | 55 kg | 5 |
The shoulder press also started a bit too light, but at least I managed to find failure by the end. I’ll stick with 50–55kg next time as well.
Side Lateral Raise (Dumbbell)
| set | weight | reps |
|---|---|---|
| 1 | 10 kg | 9 |
| 2 | 10 kg | 12 |
My technique isn’t perfect, but since this is a movement I’m more familiar with, I was able to push much closer to failure. Interestingly, I managed to hit 12 reps on the second set, but I’ll probably stick with 10kg next time.
Chest Fly (Dumbbell)
| set | weight | reps |
|---|---|---|
| 1 | 10 kg | 12 |
| 2 | 12 kg | 9 |
Not bad for a first attempt, right? Looking at the video, I actually went lower than I thought I did in the moment. I’ll try 12kg again next time.
Overhead Triceps Extension (Cable)
| set | weight | reps |
|---|---|---|
| 1 | 35 kg | 12 |
| 2 | 50 kg | 11 |
| 3 | 50 kg | 6 |
| 4 | 45 kg | 11 |
I’ve tried this exercise before, but after a few attempts it always felt too unstable so I gave up on it. This time, though, I committed to practicing it all the way through. The last set was my best — by consciously bracing my core a little harder, I was able to focus on my triceps much more effectively.
Triceps Pushdown (Cable)
| set | weight | reps |
|---|---|---|
| 1 | 55 kg | 12 |
| 2 | 60 kg | 12 |
I’ve done this one a lot, so it went well.
Not satisfied with this one. It had been a while since I last did this exercise, and I way underestimated how much I could lift. I was supposed to push to an RIR (repetitions in reserve) of 1, but even the last set with 24kg dumbbells felt lighter than expected, which means I stopped way too far from failure.
The execution wasn’t great either. Reviewing the video, my arms flare out too wide on the way down — it seems like a form breakdown that gets worse the more reps I do. As far as I know, the dumbbells should come down to the sides of my chest.
Next time I’ll try 26–28kg.