Sirwan Afifi_

Fitness / field notes

Fitness_

My ongoing experiment with lifting, supplements, and consistency.

I've been lifting for a while. I track what I do, experiment, make mistakes, change my mind, and try to understand what actually works for me. This is where I document what I've learnt.

01

Where I am now

My current goal is building muscle. The shape of the training is hypertrophy-oriented, structured, and pragmatic: most work sits around 8–12 reps, with a mix of machines, cables, barbells, and dumbbells. I use selected failure sets and some supersets; I do not take every set to failure.

The current structure is a three-session rotation rather than a promise to train on fixed days. That distinction matters. The routine gives me something stable to return to, while real life decides exactly how the week looks.

Read this first

This is a personal training log, not medical advice, coaching, or a programme for someone else to copy. Results, tolerances, and health circumstances differ.

02

How I train

Press · fly · biceps

Chest + Arms

Bench or incline pressing, a fly variation, then direct biceps work.

≈ 60–90 min

Press · lateral · rear delts · triceps

Shoulders + Triceps

Shoulder pressing, lateral and rear-delt work, followed by triceps.

≈ 50–60 min

Pull · row · press · curl

Legs + Lats

Pulldowns and rows alongside leg press, extension, curl, and adduction work.

≈ 40–55 min

03

Supplements

This is the stack I currently record on my /now page. I am listing it as part of my experience, not endorsing every item or implying that the list caused a particular result.

Representative product matches from the two brands I buy from; pack size, flavour, and packaging may change.

Personal record

I do not publish doses or recommendations here. I treat suitability as personal and get advice from an appropriate qualified professional when health conditions or medication are part of the decision.

Stack reviewed · 22 Aug 2026

04

Experiments

The page stays useful only if it can remain unfinished. These are the questions I want future log entries to answer:

  • 01

    Does an exercise swap improve progression, or only add novelty?

  • 02

    Which supplements are useful enough to earn their place?

  • 03

    How short can a focused session be without becoming rushed?

  • 04

    What changes when sleep, recovery, or the week goes off-plan?

I will update this page when the evidence—or my experience—gives me a better answer.