Wk 46-2023 Workout Diary

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!!!!