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While I think you'd be better off ditching your program and doing a novice full body routine, or an upper-lower split, I think the consistent 4 x 10 approach across all exercises is probably the...

Sleep: ~ 6 hours

Time taken: 58 minutes

Stretching

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min rest
9 x bodyweight (80.3kg) + 5kg, 2.5 min rest
6 x bodyweight + 5kg, 2.5 min rest

BENCH PRESS
10 x 30kg
5 x 42.5kg
3 x 55kg, 2.5 min rest
12 x 55kg (PR!), 2.5 min rest
9 x 55kg, 2.5 min rest
7 x 55kg, 2.5 min rest
6 x 55kg, 2.5 min rest
Added a fourth set. Sets were all...

Sleep: ~ 7 hours

Added a set to three exercises, but it only added a minute to the workout. I'm really enjoying the myo rep sets, in a sadistic kind of way.

Time taken: 48 minutes

Stretching...

Is that cutting, maintenance or bulking for you?

I'm lean bulking and currently on the same calories as you. I'm 176lb at present and my average daily macros are 180g protein, 90g fat and 440g...

Weekly average weight: 80.2kg (176.8lb)
Nutrition: ~ 300 calorie surplus
Sleep: ~ 7 hours

Big jump in weight last week. I'm keeping calories at 3300 this week and if I get a similar gain I'll...

Firstly, the fact that your physique hasn't noticeably in a year should tell you that your routine isn't close to optimal.

I have a couple of questions:

1. Has your weight changed in your...

Sleep: ~ 8.5 hours

Time taken: 54 minutes

Stretching and physio

CONVENTIONAL DEADLIFT
5 x 50kg
3 x 70kg
2 x 90kg

Sleep: ~ 6 hours

Quads are still very sore from two days ago, but my upper body is good to go.

Time taken: 55 minutes

Stretching and physio

WEIGHTED CHIN UP
5 x bodyweight, 2.5 min...

Haha, it's OK, I'm well and truly used to being overtaken by novice lifters by now!

I planned on doing my second upper session today but am too sore from yesterday's workout. If my Lower sessions were purely lower body I'd probably be fine. Unfortunately this means I'll almost...

Sleep: ~ 6.5 hours

Three consecutive bad nights of sleep and waking with a headache meant I struggled to get out of bed for this workout. I actually feel significantly worse than when I had Covid....

I'm sure they didn't hurt! Covid was very mild for me - I thought I could probably get away with training hard, but opted to play it safe.

Weekly average weight: 79.0kg (174.2lb)
Nutrition: ~ 300 calorie surplus
Sleep: ~ 6 hours

First hard workout for two weeks - it's good to be back! Back to my bulking diet too, so the scale...

After two weeks of easy workouts wbile recovering from flu and Covid (back-to-back), I'm back to hard training.

BENCH PRESS
10 x 30kg
5 x 42.5kg
3 x 52.5kg, 2.5 min rest
15 x 52.5kg (PR!),...

Haha! I was go say, 30kg dumbbells for 15 reps is no joke!

I'd definitely give it another week. How confident are you in the accuracy of your tracking?

Weight lifting shpuld help you retain muscle - it's unlikely you'll be building any on such low...

My main advice would be to follow the reset protocol strictly and don't sacrifice form to put weight on the bar.

Is that 2 x 15kg dumbbells for the curls?

Start by making small changes.

- Go to the dentist, your teeth are important
- Switch to diet soda, if you drink a lot that alone will be a big reduction in calories.
- Wear a fitness tracker...