Intro
This is going to be the last workout week this year.
The gym will be closed on Christmas and New Year.
Let’s make it a good week!
Monday – Treadmill Walking
Tuesday – Weight Training
- Superset
- BB Bench Press : 95lbs 1 x10, 115lbs 1 x10, 135lbs 1 x10, 155lbs 1 x8, 165lbs 3 x8
- EZ-Bar Cable Straight Arm Pulldown : 90lbs 7 x10
- Superset
- Incline Bench DB Bent Arm Fly : 40lbs 4 x10
- Seated Cable Row (Single Handles Fly-out) : 70lbs 4 x10
- Push-up with band : 3 x10
- 5 Min Bike Ride
Wednesday – Weight Training
- Deep Squat : 95lbs 1 x10, 135lbs 1 x10, 155lbs 1 x8, 175lbs 1 x6, 180lbs 1 x4, 190lbs 2 x2
- Superset
- Hip Thrust (Sand bag) : 70lbs 3 x10
- Lower-back Extension (Slow Tempo) : 3 x10
- Leg Press : 110lbs 1 x12, 160lbs 2 x12
- 5 Min Bike Ride
Friday – Weight Training
- Superset
- Close Grip BB Bench Press : 95lbs 1 x10, 135lbs 1 x10, 155lbs 3 x10
- Seated DB Bicep Curl : 35lbs 5 x10
- Superset
- Bent-over Cable Tricep Extension : 60lbs 3 x10
- EZ-bar Preacher Bicep Curl : 50lbs 3 x10
- Superset
- Reverse DB Curl : 17.5lbs 3 x10
- Cable Overhead Tricep Extension : 40lbs 3 x10
- 5 Min Bike Ride
Notes to me-self
This year’s workout has been done.
I will take a week off from workouts during this holiday season.
I might do some light exercises at hotel gym here and there while we travel.
I’m so happy that I have made a huge progress this year.
That’s something no one can take away from me.
Let’s hope the next year will bring me more progresses and accomplishments.
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