2024 Week-9 Workout Journal

Table of contents

Au Debut

I’m still on vacay in Nuevo Vallarta.

Every day we are walking on the beach and 3 days I’m going to the gym, too.

That’s right.

No vacay from the workout!

BB Bench Press : 135# 8 reps x 2 sets, 165# 4 reps x 2 sets
Superset
- DB Bent-over Row : 45lbs 8 reps x 2 sets, 50lbs 4 reps x 2 sets
- Cable Lat Pull-down : 115lbs 8 reps x 2 sets, 120lbs 4 reps x 2 sets
Chin-ups : Body-weight 6 reps 2 sets, 4 reps x 2 sets
Superset
- DD Incline Chest Press : 45lbs 8 reps x 2 sets, 50lbs 4 reps x 2 sets
- DB Reverse Fly : 15lbs 8 reps x 2 sets, 20lbs 4 reps x 2 sets
3 Min Bike Ride

Squat (Smith Machine) : 135lbs 8 reps x 2 sets, 185lbs 4 reps x 2 sets
BB Dead Lift (Smith Machine) : 115lbs 8 reps x 2 sets, 155lbs 4 reps x 2 sets
Leg Curl : 80lbs 8 reps x 2 sets, 85lbs 4 reps x 2 sets
Hack Leg Press : 130lbs 8 reps x 2 sets, 170lbs 4 reps x 2 sets
Sumo Squat (Smith Machine) : 135lbs 8 reps x 2 sets, 145lbs 4 reps x 2 sets
Superset
- Decline Ab : 10 reps x 4 sets
- Russian Twist : 25lbs 10 reps x 4 sets

Superset
- BB Shoulder Press : 60lbs 8 reps x 2 sets, 70lbs 4 reps x 2 sets
- DB Bent-over Reverse Fly : 15lbs 8 reps x 2 sets, 20lbs 4 reps x 2 sets
Superset
- DB Seated Side Raise : 15lbs 8 reps x 2 sets, 15lbs 4 reps x 2 sets
- DB Seated Front Raise : 15lbs 8 reps x 2 sets, 15lbs 4 reps x 2 sets
Superset
- Horizontal Calf Raise : 110lbs 10 reps x 4 sets
- Calf Raise : 35lbs 10 reps x 4 sets

It’s been fantastic 2 weeks at this resort.

This has been an experience for us.

Too bad, that I don’t think I lost much weight since I have been eating chips and loads of fried foods ????

Once I get back home, I’m certain it will be difficult to get back to the routine …

Let’s hope I can get back to the groove easily.