Au Debut
From this week, I restart weight training.
This year, I’m training 4 times a week with Eric, my trainer.
Let’s see how I can get to where I want to be.
Monday – Weight Training
- Superset
- Incline DB Chest Press : 25lbs 1 x10, 30lbs 1 x10, 40lbs 3 x10
- Cable Lat Pulldown : 75lbs 1 x10, 90lbs 4 x10
- Superset
- Leg Extension : 75lbs 1 x10, 90lbs 4 x10
- Leg Curl : 75lbs 1 x10, 90lbs 4 x10
- Superset
- Flat DB Chest Press : 40lbs 5 x10
- Seated Cable Row : 75lbs 5 x10
- 3 Min Bike Ride
Tuesday – Weight Training
- Superset
- Seated DB Shoulder Press : 20lbs 4 x10
- Seated DB Side Raise : 10lbs 4 x10
- Half Squat : 45lbs 1 x40, 65lbs 1 x40, 75lbs 1 x40
- Full Deep Squat : 95lbs 2 x40
- Superset
- Bent-over DB Row : 25lbs 4 x10
- Straight-Arm Cable Pulldown : 45lbs 4 x10
- Superset
- Kettlebell Swing : 15lbs 4 x6
- Medicine Ball Throw Slam : 4 x10
- 5 Min Bike Ride
Wednesday – Treadmill Walk
Thursday – Weight Training
- Superset
- DB Incline Bench Bicep Curl : 17.5lbs 1 x10, 20lbs 1 x10, 22.5lbs 3 x10
- Lying DB Skull Crusher : 17.5lbs 1 x10, 20lbs 4 x10
- Superset
- Zottman Curl : 15lbs 4 x10
- Straight Bar Cable Pushdowns : 90lbs 4 x10
- Leg Press : 25lbs 1 x10, 75lbs 3 x10
- Arm Finisher – Bi Curl + Trick Kickback : 15lbs 3 x10
- 5 Min Bike Ride
Friday – Weight Training
- Dead Lift : 95lbs 1 x10, 105lbs 4 x10
- BB Bench Press : 45lbs 1 x10, 60lbs 1 x10, 95lbs 1 x10, 135lbs 1 x10, 155lbs 1 x10, 175lbs 1 x6, 185lbs 1 x3
- Chest Press Machine (Down-the-Stack) : 80lbs 1 x8, 70lbs 1 x4, 60lbs 1 x4, 50lbs 1 x4, 40lbs 1 x4, 30lbs 1 x4, 20lbs
- 5 Min Bike Ride
Saturday
No workout due to travelling to NY
Notes to me-self
It was a decent week of training.
Gradually brought the intensity up throughout the week and we noticed that I’m quickly catching up to where I left off.
Good feeling to be back and be able to do what I know I did before the surgery, or at least close to it.
Can’t do much squats yet but that will come in time rather quicker than I originally imagined.
Can’t wait to see my progress this Spring!
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