4 × 8Barbell Bench Press
Keep shoulder blades pinched and feet flat on the floor.
Outside work / creative page
Gym
Fitness is Brendan's newer habit for balancing screen-heavy work with something physical and measurable.
Weekly training plan
Five days, three patterns
A push, pull, legs split across five days with two rest days built in. Pick a day to see the full session.
Push
5 exercisesPush A
Chest, shoulders and triceps
4 × 8
3 × 10–12Incline Dumbbell Press
Set the bench to 30–45 degrees and control the lowering phase.
3 × 12–15Cable Fly
Focus on the stretch at the bottom and squeeze at the top.
3 × 15Dumbbell Lateral Raise
Lead with the elbow and avoid shrugging at the top.
3 × 12–15Tricep Rope Pushdown
Flare the rope at the bottom and keep elbows tight to the sides.
Why I enjoy it
The discipline
The gym is a place to unwind, get away from the screen and challenge myself physically. There is something satisfying about showing up consistently, lifting a little heavier than last week and building a habit that is purely for yourself. Weightlifting is the focus — it is measurable, progressive and rewarding in a way that desk work rarely is. Light cardio sits alongside it as a way to keep the engine running without overdoing it. The plan below is a five-day push, pull, legs split that keeps things balanced and gives the body time to recover.