Intro
I missed Sunday cardio workout as I was travelling to Canton NY to watch our nephew play some hockey games.
AND I hurt my back again on Monday morning.
Not good start this week ????
Monday – Stationary Biking
Tuesday – Weight Training
- Incline DB Bench Press : 45lbs 4 x10
- Lying DB Chest Press : 40lbs 4 x10
- Seated Row : 75lbs 4 x10
- Cable Lat Pulldown : 75lbs 4 x10
- 5 Min Bike Ride
Wednesday – Weight Training
- Superset
- Leg Extension : 70lbs 1 x10, 100lbs 4 x10
- Leg Curl : 70lbs 1 x10, 100lbs 4 x10
- Superset
- Crunch : 4 x10
- Russian Twist (tighter version) : 4 x10
- Superset
- DB Shoulder Press : 30lbs 4 x10
- DB Side Raise : 15lbs 4 x10
- 5 Min Bike Ride
Thursday – Stationary Bike Ride
Friday – Weight Training
- BB Chest Press : 45lbs 1 x10, 95lbs 1 x10, 135lbs 1 x10, 155lbs 1 x10
- Superset
- Incline DB Bicep Hammer Curl : 20lbs 1 x10, 25lbs 3 x10
- Tricep Extension (Rope) : 160 4 x10
- Superset
- Leg Extension : 120lbs 4 x8
- Leg Curl : 120lbs 4 x8
Saturday
On the way to Japan!
Notes to meself
This week ended up to be a de-load week.
It’s all started because I hurt my lower back again.
Eric said that it was a good chance to de-load and give muscles some rest and week off while in Japan also gives muscles a good time to rest and repair.
And on Friday, I felt a sharp pain in my elbow…
This was a sign too for me to rest my old body a little bit.
Week off and come back stronger!!!!
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