Intro
DST has ended and the temperatures have also come down.
Winter is around the corner and we can all feel it.
Nonetheless, the gym hasn’t closed and my weight hasn’t shrunk.
Muscle we’ve built so far can melt away.
I’m sticking to the plan and hitting the gym everyday this week as well????
Sunday – Treadmill Walking
Monday – Stationary Bike Ride
Tuesday – Weight Training
- Superset
- Incline Bench DB Chest Press : 52.5lbs 1 x10, 55lbs 3 x8
- Cable Lat Pull-down : 155lbs 4 x10
- Superset
- Lying DB Pec Fly : 35lbs 4 x10
- Straight-Arm Pulldown (Bar) : 100lbs 4 x10
- Superset
- Cable Chest Press : 30lbs 4 x10
- T-Bar Row : 70lbs 4 x10
- 5 Min Bike Ride
Wednesday – Weight Training
- Deep Squat : 95lbs 1 x10, 115lbs 1 x10, 135lbs 1 x8, 155lbs 2 x8, 155lbs 1 x6
- Superset:
- Leg Curl : 75lbs 4 x10
- Pendulum Squat : 45lbs 4 x10
- Seated Hammer Grip Shoulder Press : 40lbs 1 x8, 42.5lbs 1 x8, 45lbs 1 x8, 50lbs 1 x8, 55lbs 1 x6
- 5 Min Bike Ride
Thursday – Treadmill Walking
Friday – Weight Training
- Deadlift : 95lbs 1 x8, 115lbs 4 x8
- Superset
- Close Grip BB Chest Press : 95lbs 1 x10, 115lbs 3 x8
- EZ-Bar Bicep Curl : 80lbs 2 x8, 2 x10
- Superset
- EZ-Bar Cable Tricep Push-down : 70lbs 1 x10, 80lbs 3 x10
- Incline Bench DB Bicep Curl : 25lbs 4 x10
- Down-the-Stack :
- 110lbs 1 x8, 105lbs 1 x4, 100lbs 1 x4, 95lbs 1 x4, 90lbs 1 x4, 80lbs 1 x4
- Down-the-Rach :
- 22.5lbs 1 x8, 20lbs 1 x4, 17.5lbs 1 x4, 15lbs 1 x4 12.5lbs 1 x4, 10lbs 1 x4
- 5 Min Bike Ride
Saturday
Note to meself
My sleep has been shit for a long time and with Apple Watch, I began monitoring my sleep a bit further.
I found out that the depth of my sleep is really non-existent.
It’s like 44min in average.
Most of my sleep is tagged “light sleep”.
No wonder I don’t feel rested.
Need to correct that somehow.
Does anyone know how?
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