My Notes:
Date: March 7, 2026
Theme: Consistency is the Compound Interest of Fitness
We talk a lot about "getting back to it," but actually doing the work is a different beast. This week marked the official start of Project Reclamation 2026. The goal is simple but demanding: I want to look and feel like the version of myself I remember before COVID hit, and the first goal is to stay consistent through the end of April 2026 and see if I can maintain the great habits from the past. We have to show that committed and driven attitude.
The Foundation: Discipline
It’s not just about what happens under the iron. This week, I implemented a strict rule: No alcohol, Monday through Friday. Clearing out the mid-week fog has made a tangible difference in how I show up to the gym.
The Weekly Log (March 2 – March 6)
Every session this week was built around a solid cardio foundation, typically 30–60 minutes of incline or flat treadmill walking, followed by targeted lifting.
Monday: The Wake-Up Call (night session)
Cardio: 1 hour (Treadmill)
Tricep Pushdowns (Hi-pulley): 4 sets (Progressive overload)
Bent Over Single Arm Rows: 4 sets (35–50 lbs)
Finishers: V-bar and Rope pushdowns (lighter weight for volume).
Shoulders: Single Arm Inverse Flies (15–20 lbs).
Note: This session honestly shocked my body. I was yawning because my body was used to going to sleep at this time ;)
Tuesday: Bench & Biceps (night session)
Cardio: 55 mins (3.0 – 3.3 mph)
Barbell Bench Press: 4 sets (up to 225 lbs)
Superset: Dumbbell Curls (30–35 lbs) with Bench Press.
Wednesday: Active Recovery (night session)
Cardio: 55 minutes of steady-state treadmill work.
Thursday: Shoulder Reclamation (night session)
I haven’t worked shoulders consistently in a year or two. I kept this controlled—no need to blow them out yet, just getting blood into the muscle.
Cardio: 30 mins (3.3 mph)
Military Dumbbell Press: 6 sets (20 lbs → 45 lbs)
Standing Dumbbell Shoulder Flies: 4–5 sets (20–30 lbs)
Friday: The Volume Session (night session)
Cardio: 30 mins (3.1 mph)
Chest Fly Machine: 3 sets (slow, controlled, focusing on the squeeze).
Dumbbell Bench Press: 4 sets (up to 85 lbs).
Superset: Hexbar Shrugs (100 lbs).
Back/Arms: Lat Pulldowns, Close Grip Cable Pull-downs, and Preacher Curls (50–60 lbs).
Key Takeaways
The Mind-Muscle Connection: I’m focusing hard on the concentric and eccentric phases, especially on chest days. I’m chasing the pump, but with form first.
The "Slow Start" Strategy: Reintroducing shoulder work gently was the right call. I didn't exhaust them crazily; I just woke them up.
The Feeling: The lat pulldowns and preacher curls felt really good this week. That physical feedback is exactly what I need to keep the fire going.
The Bottom Line: Five days down, plenty more to go before end of April 2026. If you’re on your own reclamation journey, let’s get it.