Wk 49-2023 Workout Diary

Au Debut

Can you believe it’s already December‼️

There only 3 weeks left to 2023.

Let’s finish the year in a good spirit????

Sunday – Treadmill Walking

Monday – Treadmill Walking

Tuesday – Weight Training

• Superset
  • Incline Bench DB Chest Press : 47.5lbs 1 x10, 55lbs 4 x8
  • Seated Cable Row : 120lbs 1 x10, 125lbs 4 x10
• Superset
  • BB Bench Press : 95lbs 1 x10, 135lbs 1 x8, 155lbs 3 x8
  • Cable Lat Pull-down Reverse Grip : 125lbs 5 x10
• Superset
  • Cable Pec Fly : 100lbs 4 x10
  • Delt Fly : 70lbs 4 x10
• 5 Min Bike Ride

Wednesday – Weight Training

• Deep Squat : 95lbs 1 x10, 115lbs 1 x10, 135lbs 1 x8, 155lbs 3 x4
• Superset
  • Leg Curl : 75lbs 1 x10, 80lbs 3 x10
  • BB Sumo Squat : 65lbs 4 x10
• Sled Push : 45lbs 1 round

Thursday – Treadmill Walking

Friday – Weight Training

• Superset
  • Arnold Shoulder Press : 22.5lbs 3 x10
  • 90° Lateral Raise and Extend out : 12.5lbs 3 x10
• Deadlift : 95lbs 1 x8, 115lbs 3 x8
• Superset
  • BB Close Grip Bench Press : 95lbs 1 x10, 135lbs 3 x8
  • EZ-Bar Bicep Curl : 60lbs 4 x10
• Superset
  • Cable Tricep Extension : 75lbs 4 x10
  • Zottman Bicep Curl : 15lbs 4 x10
• 5 Mi Bike Ride

Saturday – Treadmill Walking

Notes to me-self

I’m having a great time training these days.

Especially, legs training that I used to hate so much.

Now if I don’t do leg days, I feel like I missed something for the week.

Who wouldda thought, eih?