014 sets × 8 reps
Barbell Bench Press
Keep shoulder blades pinched and feet flat on the floor.
Away from the backlog
Gym
Fitness is Brendan's newer habit for balancing screen-heavy work with something physical and measurable.
Explore the story01 / Why it stays
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 above is a five-day push, pull, legs split that keeps things balanced and gives the body time to recover.
Weekly training ledger
FIVE DAYS.
THREE PATTERNS.
Push, pull and legs across five sessions, with recovery deliberately built into the week.
Push session
5 exercisesPush A
Chest, shoulders and triceps
01
023 sets × 10–12 reps
Incline Dumbbell Press
Set the bench to 30–45 degrees and control the lowering phase.
033 sets × 12–15 reps
Cable Fly
Focus on the stretch at the bottom and squeeze at the top.
043 sets × 15 reps
Dumbbell Lateral Raise
Lead with the elbow and avoid shrugging at the top.
053 sets × 12–15 reps
Tricep Rope Pushdown
Flare the rope at the bottom and keep elbows tight to the sides.
02 / Two snapshots
A little more
of the story.
Example Favourite Workout: Full-Body Strength
A practical session structure: squat or leg press, bench press, row, Romanian deadlift, shoulder press, then core work. Simple, repeatable and easy to progress.
- Strength
- Repeatable
- Progressive
Habit Loop
Keep the routine simple enough to repeat: show up, track the basics, improve gradually and avoid overcomplicating it.
- Habit
- Routine
- Consistency