Pulkit — Workout Log · Legs & Shoulders · 18 June 2026

📈

First Legs + Shoulders session — structure is right. The dual-protocol approach (reps for legs, time+failure for shoulders) is exactly correct. Legs are safely progressed through weekly weight increases rather than chasing failure. Shoulder isolation work benefits from the time-based protocol's precision. Both approaches are being applied consistently. This session establishes the baseline for Week 2 of Phase 1.

Today's Target Muscles — Legs & Shoulders

🦵

Quadriceps

Primary — Goblet Squats + Lunges

🍑

Gluteus Maximus

Primary — Goblet Squats + Lunges

💪

Rear Deltoid

Primary — Face Pulls

🔵

Hamstrings

Secondary — Lunges + Squats

🔵

Lateral Deltoid

Primary — Cable Lateral Raises

🔵

Rotator Cuff + Traps

Secondary — Face Pulls

Session Log · 18 June

🔥

Warm-up

For a legs + shoulders session, warm-up should include: 5 min light cardio → bodyweight squats × 15 → hip circles × 10 each direction → arm circles × 15 → band pull-aparts × 15. The leg warm-up matters especially for goblet squats — cold quads under 20 kg is a form risk.

✓ Done

Goblet Squats

4 sets · 18–20 kg · Reps protocol · Set 3 modified (goblet + partial squat) · Form: solid depth, chest position good

Quads + Glutes ▾

Primary: Quadriceps Gluteus Maximus Secondary: Hamstrings Core (isometric) Upper Back Adductors

🔵

Legs Protocol: Reps-Based. Target: 15–20 clean reps per set. Focus on quality of movement over load. Once 20 clean reps feel easy across all 4 sets at 20 kg, increase to 22 kg next session. No failure target — technique is the priority.

Sets logged

Set	Weight	Reps	Time	Status
1	18 kg	20	~60s	Warm-up weight — good. 18 kg for 20 reps = activation set.
2	20 kg	20	~60s	✓ 20 reps at working weight. Harder than set 1 = correct progressive loading.
3	20 kg	15+5 modified	~60s	15 full reps + 5 partial reps (dumbbell low) — see named move explanation below.
4	20 kg	15	~60s	✓ 15 clean reps. Natural rep reduction from cumulative fatigue — expected.

💡

Pulkit asked: "What is the exercise called when the dumbbell is held downward near the knees?" — That movement is most accurately called a Sumo Squat (with dumbbell hanging) or a Plie Squat / Dead Stop Bottom Squat. When the dumbbell hangs down between the knees rather than at the chest, you're in the sumo/plie squat pattern. In this position, the hip adductors (inner thighs) and glutes are more heavily loaded, and the counterbalance effect of the goblet position is removed, meaning the torso must work harder. It's a legitimate variation — sometimes cued as "gorilla squat hold" when used at the bottom of the range as a mobility drill. In Set 3, transitioning to this position for the final 5 reps when the chest-hold became difficult is called an intensity technique / partial range extension. Not a mistake — just a slightly different stimulus for the final reps.

Form Analysis — Goblet Squat (from Image 1)

Depth — Good ✓

Image 1 shows Pulkit at or near parallel — thighs approximately level with the floor. The front-loaded goblet position naturally helps achieve depth. Good ankle mobility is allowing the descent. The bench in the background appears to be a reference marker, not a crutch. Aim to hit or just below parallel every rep. Research confirms that squatting to at least parallel maximises glute and quad activation.

Torso Position — Upright ✓

Visible in the image: torso is fairly vertical, which is exactly what the goblet position promotes. The dumbbell held at chest level acts as a counterbalance that forces an upright back. This is the defining mechanical advantage of goblet squats — the front load creates an upright torso naturally, reducing lower back strain versus a back squat.

Dumbbell Position — Keep It At The Chest

The dumbbell should be hugged close to the sternum throughout the set — not drifting away from the chest. When the dumbbell drifts forward, the upper back rounds and the spine begins to flex, reducing the stimulus. FitCraft: "the moment the weight leaves the chest, the upper back gives up and the spine starts to flex — treat upper-back fatigue as the signal to stop the set, even if the legs feel fine."

Knee Tracking — Push Knees Out

A consistent cue for goblet squats: actively drive the knees outward over the toes throughout the descent and ascent. Knees caving inward (valgus) reduces glute activation and puts stress on the knee joint. At 20 kg for 20 reps, fatigue will encourage knee cave in the later reps — consciously resist this. BuiltLean: "push your knees outward in line with your toes — this is the most common fault under load."

Glute Squeeze at Top

At the top of every rep, consciously squeeze the glutes and fully extend the hips. Many people stop just short of full extension and immediately begin the next rep. This "short rep" pattern over 20 reps means the glutes never get a proper contraction. Finish each rep tall — squeeze, hold 1 count, then descend.

Eccentric Control — Slow Down

For hypertrophy, the descent should be controlled over 2–3 seconds. At 20 reps with 20 kg, there's a tendency to bounce up and down quickly. This reduces the quad's time under tension — which is the primary driver of muscle growth in this movement. Think: "3 seconds down, 1 second pause, drive up." Strive Workout: "a slow, controlled descent — 3-4 seconds — places the quadriceps under sustained mechanical tension."

💬

Coach Manmeet: "Good solid session on the goblet squat. 20 kg for 20 reps on sets 2 and 4 is solid intermediate territory — the textbooks recommend 12–20 kg as the working range for intermediate lifters on this movement. The natural drop from 20 to 15 reps on set 4 is expected (cumulative fatigue across 4 sets) and not a concern. Next session: start at 20 kg for all 4 sets and target 20 reps. When 4 × 20 at 20 kg feels comfortable, increase to 22 or 24 kg. The modified hold on set 3 (dumbbell near knees) is fine as an intensity technique — but prioritise the full goblet position first. Only drop to the hanging dumbbell when the chest position genuinely breaks down."

🔬

Science — why goblet squats are ideal for Pulkit's phase: A 2021 study found goblet squats elicited greater quadriceps activation than landmine squats when loaded with ≥30% bodyweight. For Pulkit at 60.5 kg, 30% = 18 kg — so 20 kg is right in the scientifically validated hypertrophy loading zone. The front-loaded position also creates significant core demand (isometric bracing) and has been shown to improve ankle mobility over time. For someone with Pulkit's sarcopenia risk (ALMI 6.99), building quad mass with an accessible, joint-friendly movement is exactly the right prescription.

Dumbbell Walking Lunges

4 sets · 12 kg each · 20 steps per set (10 per leg) · Consistent all 4 sets · Times slightly increasing = correct fatigue pattern

Quads + Glutes + Balance ▾

Primary: Quadriceps Gluteus Maximus Secondary: Hamstrings Adductors Hip Stabilisers (Glute Med) Core (anti-rotation) Calves

🔵

Legs Protocol: Reps-Based. 10 steps per leg (20 total) per set. Weight progression happens week over week. When 4 × 20 steps at 12 kg feels consistent and comfortable, move to 14 kg next session.

Sets logged — time increasing across sets (correct fatigue pattern)

Set	Weight (each)	Steps	Time	Status
1	12 kg	20 (10 each)	~58s	✓ Good start set. Consistent form and pace.
2	12 kg	20 (10 each)	~62s	✓ Slightly slower = more controlled. Good sign.
3	12 kg	20 (10 each)	~66s	✓ Further slowing = fatigue accumulating, form holding.
4	12 kg	20 (10 each)	~67s	✓ Completed all reps despite hardest set. Excellent push-through.

⚠ Note on video stopping: Pulkit mentioned the video stopped in between a set (likely set 3) due to a notification. Reps were confirmed as completed. This doesn't affect the log.

✅

Remarkable consistency. All 4 sets: same weight, same reps. The progressive time increase (58s → 62s → 66s → 67s) is the body naturally self-regulating rest and pace as fatigue accumulates — this is exactly the correct pattern for a reps-based protocol. The fact that set 4 was completed at all 20 steps shows strong muscular endurance and mental commitment.

Form Analysis — Walking Lunges (from Image 2)

Torso Position — Upright ✓

Image 2 (front-on view) shows Pulkit mid-stride with an upright torso. The dumbbells are hanging at the sides rather than forward, which confirms no forward lean is occurring. This is the correct position — a tall torso keeps the core engaged and keeps the load on the legs rather than the lower back.

Arms — Neutral and Stable ✓

Dumbbells appear steady at the sides, arms not swinging. This is correct — dumbbell sway creates rotational instability and reduces the effective load on the legs. The anti-rotation demand on the core is one of the most valuable aspects of walking lunges with dumbbells.

Stride Length — Check Front Knee Position

The ideal stride creates approximately 90° angles in both knees at the bottom. Too short a stride places excessive pressure on the front knee. Too long a stride overstretches the hip flexors and makes balance difficult. Aim for the front knee to sit directly above the ankle (shin roughly vertical). Thatfitfriend.com: "lower yourself until your front and back legs are around 90 degrees of flexion, absorb your weight slowly and tap or hover the back knee."

Drive Through the Front Heel

When pushing out of the lunge, weight should be driven through the front heel — this ensures the glutes and quads are doing the work rather than the calves. If the front heel lifts on the way up, the quads and glutes are being undertrained. Think: "press the floor away with the front heel as you stand."

Back Knee — Hover, Don't Slam

The back knee should hover just above the floor, not slam into it. A controlled tap is the best cue — it slows the descent and provides a tactile endpoint for each rep. Forcing 20 reps in a row at 12 kg can cause the back knee to start landing harder as fatigue sets in. Consciously control this throughout all 4 sets.

Quad-Bias vs Glute-Bias

Pulkit can modulate which muscle is emphasised based on his goal. Shorter stride + upright torso = quad-dominant. Longer stride + slight forward lean = glute-dominant. For this phase (muscle build, addressing sarcopenia risk in quads), the shorter stride and upright torso is recommended. Walking lunges are the most versatile leg exercise for this — no other movement lets you choose the bias so easily.

💬

Coach Manmeet: "Consistent across all 4 sets — that's exactly what I wanted to see for the first session with this exercise. 12 kg is the right starting weight. The increasing time is not a concern — it means you're slowing down and maintaining control rather than rushing. Next session: aim for 4 × 20 steps at 12 kg again and if it feels significantly easier, move to 14 kg on sets 3 and 4. Progression happens in small increments with lunges. Also: try to consciously tap the back knee to the floor each rep — don't hover. The knee tap forces you to slow down the descent and ensures consistent depth, which builds the quad and glute activation this exercise is designed for."

Cable Face Pulls

4 sets · 7.5–17.5 kg · Working weight found at 17.5 kg · Near failure set 4 · Anchor above eye level ✓

Rear Delts + Upper Back ▾

Primary: Posterior Deltoid (Rear Delt) Upper Trapezius Secondary: Rotator Cuff (External Rotators) Rhomboids Mid Traps

Under 40s

Too Heavy

↓ Reduce

40–60s

Optimal ✓

Keep weight

Over 60s

Too Light

↑ Increase

Sets logged — progressive weight search to find working weight

Set	Weight	Reps	Time	Status
1	7.5 kg	~20	~60s	Over 60s, not near failure — too light. Correct to increase.
2	10 kg	~23	~60s	Still over 60s, 23 reps — still too light. Correct to increase again.
3	15 kg	~21	~60s	Harder, pace slowing — not failure yet. Correct to try 17.5 kg.
4	17.5 kg	~13.5	~58s	✓ Near failure at 58s — working weight confirmed at 17.5 kg.

ℹ️ Today's session was a weight-finding session for face pulls. This is correct first-session approach. Next session: start at 15 kg for sets 1 and 2, then 17.5 kg for sets 3 and 4. All 4 sets can be working sets rather than warm-up searches.

Form Analysis — Face Pulls (from Image 5)

Anchor Height — Correct ✓

Image 5 confirms the cable is anchored high (above eye level). This is the critical requirement for face pulls. Swolverine: "Set the pulley at or above eye level to align with the plane of rear delt activation." With a high anchor, the pull direction goes from high-to-face, which creates the external rotation that targets the rotator cuff and rear delts. If the anchor were lower, the movement becomes a row and loses its shoulder health benefit entirely.

Posture — Upright ✓

Side profile in Image 5 shows an upright standing position with a slight lean back — this is correct. The most common error is leaning back too far and using body momentum to pull the weight. At 17.5 kg (the heaviest set), if the lean becomes excessive, drop to 15 kg with strict upright form.

Elbows High — Key Cue

The defining cue for face pulls: elbows must be high and pointing outward (above the level of the hands) throughout the pull. From Image 5, the elbow position looks reasonable. Gymshark: "use your elbows to drive the rope towards your forehead — let them flare out." If the elbows drop, the movement becomes a rear delt row and loses the external rotation component.

External Rotation at Peak

At the end of each rep, the hands should rotate outward (thumbs pointing toward the back wall) as the rope reaches ear level. This external rotation is what activates the rotator cuff — the primary shoulder health benefit. Burnthefatinnercircle: "there will naturally be some external rotation during the face pull — some prefer to exaggerate this by finishing with the hands much higher than the elbows."

Squeeze and Pause at Peak

At the end of each rep, hold the contracted position for 2 seconds — shoulder blades squeezed together, elbows high. This brief pause dramatically increases rear delt activation. NASM: "focus on rear deltoid contraction and upper back engagement throughout the movement." Most people rush through the peak contraction — this is where the stimulus lives.

Don't Shrug

Keep shoulder blades down and back throughout — don't let the traps shrug up toward the ears. This is the most common form breakdown at heavier weights. Swolverine: "letting the shoulders shrug up keeps your traps relaxed — your shoulder blades down and back." If you feel the neck tightening, reduce weight or consciously press the shoulders down before each rep.

💬

Coach Manmeet: "Good first face pull session — you correctly identified the weight progression needed by testing sets until near-failure was achieved. 17.5 kg hitting near-failure at 58s is the confirmed working weight. Next session: 15 kg for sets 1 and 2 (working sets, not warm-ups), then 17.5 kg for sets 3 and 4. The goal is 4 quality working sets rather than 3 warm-up attempts. Face pulls are one of the best exercises in this programme — they directly counteract the shoulder imbalance created by pressing work (incline press, skull crushers) and support long-term rotator cuff health. I want this in every shoulder session going forward."

🔬

Why face pulls are essential for Pulkit's programme: Pulkit is doing 3 push exercises (incline press, cable fly, skull crushers, pushdown) for every face pull + lateral raise. This creates anterior-posterior imbalance — the front deltoids, chest, and triceps are being trained significantly more than the rear delts and rotator cuff. Research by Boettcher et al. (Clinical Biomechanics) confirms face pulls directly activate the posterior deltoid and external rotators, which are "often underdeveloped in traditional resistance training programs." Including face pulls prevents the rounded-shoulder posture pattern that develops when push volume exceeds pull volume — a known risk for intermediate lifters. NASM: "face pulls improve shoulder stability and translate to improved posture and shoulder health."

Cable Lateral Raises (Unilateral)

8 sets (4 per arm) · 2.5 kg (sets 1–2 and 4) + 5 kg attempt (set 3, honest failure) · Improved anchor height ✓ · Failure on sets 3 + 4

Lateral Delt · Isolation ▾

Primary: Lateral Deltoid (Medial Head) Secondary: Supraspinatus Upper Traps Serratus Anterior

✅

Anchor height confirmed improved from Jun 14 session. Images 3 and 4 confirm the cable anchor is set near the low position — the cable is pulling upward at an angle when the arm is at the side. This creates the pre-stretch on the lateral deltoid that makes cable raises superior to dumbbell raises. The Jun 14 error (anchor at shoulder height) is corrected.

Under 40s

Too Heavy

↓ Reduce

40–60s

Optimal ✓

Keep weight

Over 60s

Too Light

↑ Increase weight

Sets logged — Unilateral (counted per arm)

Set	Arm	Weight	Reps	Time	Status
1	Set 1.1	2.5 kg	16	~60s	At 60s, difficult towards end — correct to keep same weight for 1.2.
2	Set 1.2	2.5 kg	16	~60s	✓ Matching performance both arms — balanced.
3	Set 2.1	2.5 kg	17	~60s	Slightly over 60s at 17 reps — borderline. Weight could have been 3.75 or 5 kg.
4	Set 2.2	2.5 kg	17	~60s	Same — consistent between arms ✓.
5	Set 3.1	5 kg	~4	~45s	✓ Honest failure at 5 kg — under 40s = too heavy. Correct to acknowledge.
6	Set 3.2	5 kg	2–3	~40s	✓ Failure again at 5 kg — same result both arms, consistent.
7	Set 4.1	2.5 kg	20	~90s	✓ Failure at 90s — extended set to true failure, excellent.
8	Set 4.2	2.5 kg	20	~95s	✓ Failure at 95s — slight asymmetry vs 4.1 is normal.

⚠ Sets 1–4 at 2.5 kg all lasted ~60s, suggesting 2.5 kg is at the borderline of the working range. The jump to 5 kg (double the weight) was too large — the next increment should be 3.75 kg (if plates allow) or a 4kg dumbbell. Sets 4.1 and 4.2 at 2.5 kg to failure (90s+ each) demonstrate genuine maximal effort — well done.

Form Analysis — Cable Lateral Raises (Images 3 & 4)

Cable Anchor — Improved from Jun 14 ✓

Images 3 and 4 confirm the cable is set low — pulling upward at an angle when the arm is at rest. This is exactly the correction from the Jun 14 form review. At low anchor, the cable creates a pre-stretch on the lateral deltoid at the bottom of the movement — the unique advantage cables have over dumbbells. This is confirmed correct.

Unilateral Approach ✓

One arm at a time, holding the machine with the other hand for stability. This is the gold standard for cable lateral raises — it allows 100% focus on the working shoulder without balance compromising the movement. Maintain this approach consistently.

Lead with Elbow, Not Wrist

Initiate the raise with the elbow driving upward — not by flicking the wrist. If the wrist leads, the forearm rotates and the upper traps take the load instead of the lateral deltoid. Cue: "imagine the elbow is a hook pulling the arm upward — the hand just follows." This is the most common form breakdown for lateral raises at any weight.

Stop at Shoulder Height — Not Higher

Raise the arm to shoulder height only — parallel to the floor. Going above this shifts load to the upper traps. Pause at shoulder height for 1–2 seconds before lowering. This peak contraction pause is where lateral deltoid tension is maximal and also where most people rush through.

Slow Eccentric — 2–3s Down

Don't let the cable snap the arm back down. Control the return over 2–3 seconds — the lowering phase provides equal stimulus to the raising phase for hypertrophy. At 2.5 kg for 16–20 reps, the temptation is to rush. Slow the eccentric deliberately, especially in the last 5 reps of each set.

5 kg — Clean 1 Rep Before Failing Is Fine

Pulkit said "it was a little embarrassing" about the 5 kg sets. It shouldn't be. 5 kg represents a 100% weight increase from 2.5 kg — the lateral deltoid is a small muscle and it was already pre-fatigued from sets 1 and 2. The protocol asks to try the heavier weight and fail if it's too heavy. That is exactly what happened. The honest failure at 5 kg is valuable data: working weight is between 2.5 and 5 kg.

💬

Coach Manmeet: "Nothing embarrassing about failing at 5 kg — that's the protocol working. The jump from 2.5 kg to 5 kg is a 100% increase on a small isolation muscle after it was already pre-fatigued. Of course it failed. The correct progression from 2.5 kg is 3.75 kg (if the cable machine offers that weight) or use a 3.5–4 kg dumbbell held alongside the cable handle as additional resistance. Sets 4.1 and 4.2 at 2.5 kg to failure (90s+ both) were the best sets of the session — genuine maximal effort with good form. That's what I want to see. Anchor height is now correct — confirmed from the images. This is a completely different exercise now compared to the Jun 14 session."

🔬

The gap between 2.5 kg and 5 kg: Lateral deltoids are small muscles — their hypertrophy strength range at intermediate level is roughly 3–8 kg on cable raises. At 2.5 kg, the muscle is in "endurance" territory (20+ reps possible). At 5 kg (double), it shifts to near-failure in just 3 reps. The sweet spot (40–60s, 12–16 reps) likely lies at 3.5–4 kg. Once the gym has the right increment available, this will be the target weight to find. For now, 2.5 kg to failure (extending sets to 90s as in set 4) is an effective alternative while the correct weight is unavailable.

Dual Protocol — This Session

Legs (reps-based): Target the rep count, increase weight when sets feel consistently easy across all 4. No failure target — form and depth priority.

Shoulders (time+failure): 40–60s optimal zone, failure on last set. Same system as push/pull days.

Why reps for legs? — leg compound movements involve coordination, balance, and larger muscle groups that self-regulate better with rep targets than time-based failure. Time-to-failure on squats and lunges would require very high weights (risk for injury) to hit the 40–60s window cleanly.

Areas of Improvement

✅

Win20 kg goblet squat for 4 sets. Solid intermediate working weight. Form is holding — torso upright, depth achieved, consistent across the session.

✅

WinWalking lunges: 4 × 20 steps at 12 kg, all completed. Perfect consistency. The increasing time across sets shows natural fatigue management, not breakdown.

✅

WinCable lateral raise anchor corrected. Low pulley confirmed from images. The Jun 14 form error is fixed. This changes the exercise fundamentally.

✅

WinFace pull working weight confirmed at 17.5 kg. Smart weight search — correctly increased through sets until near-failure was found. Next session starts more efficiently.

✅

WinSets 4.1 and 4.2 lateral raises: 20 reps to failure, 90s+. Genuine maximal effort on the last sets — exactly what the protocol requires.

🟡

CueGoblet squat: slow the eccentric (3s down). For hypertrophy, controlled descent maximises quad time under tension. Don't bounce between reps.

🟡

CueWalking lunge: tap the back knee to the floor each rep. Ensures consistent depth and slows the descent, improving glute and quad activation.

🟡

Face PullNext session: start at 15 kg for sets 1 & 2. Don't spend 3 sets searching for the weight — go directly to the working weight with one warm-up set at 10 kg.

🔵

NextLateral raises: find the 3.5–4 kg increment. The gap between 2.5 kg (too light over time) and 5 kg (too heavy) needs a bridge weight. 3.5 or 4 kg is the target.

Next Legs & Shoulders — Exact Plan

1Goblet squat: start at 20 kg, target 4 × 20 reps. Slow the descent (3s). Squeeze glutes at top. If all 4 sets complete 20 clean reps, increase to 22 kg next session.

2Walking lunges: 4 × 20 steps at 12 kg. If sets feel significantly easier, increase front foot load to 14 kg on sets 3 and 4. Tap the back knee each rep.

3Face pulls: 1 × 10 kg (warm-up), then 15 kg × 2 sets, 17.5 kg × 2 sets. All 4 working sets in the 40–60s zone. 2-second pause at peak contraction. Elbows high throughout.

4Lateral raises: try to find a 3.5–4 kg option. If unavailable: 2.5 kg for sets 1–3 with controlled form, then set 4 to failure (target 90s+). Do not jump to 5 kg unless set 3 at 2.5 kg completes above 60s with no difficulty.

Session Volume Summary

Goblet Squat

4 sets

Walking Lunges

4 sets

Face Pulls

4 sets

Lateral Raises

8 sets

Total: ~20 working sets. Optimal for a 1h 15m session. Legs (8 sets) + Shoulders (12 sets bilateral). Within the ACSM intermediate volume guidelines for both muscle groups.

Nutrition · 18 June (Training Day)

Legs + shoulders is one of the highest calorie-burning sessions in the programme. Walking lunges (4 × 20 steps at 12 kg) and goblet squats (4 × 20 at 20 kg) mobilise large muscle groups under significant load. On training days, the protein target (120–150g) and calorie target (~2,400 kcal) become even more important — muscle protein synthesis peaks 30–120 minutes post-training. Ensure the Triple Berries or Dark Choc Hazelnut shake is consumed within 2 hours of finishing this session.

Week 2.2 · Legs & Shoulders · 18th June