Au Debut
Another week has started.
The cold is only getting better slowly and such a frustration…
But gotta push on right?
Monday – Weight Training
- Superset
- DB Incline Chest Press : 45lbs 10 reps x 1 set, 52.5bs 10 reps x 3 set
- Seated Cable Row : 110lbs 10 reps x 1 set, 120lbs 10 reps x 3 set
- Superset
- Lying DB Fly : 20lbs 10 reps x 1 set, 25lbs 10 reps x 3 set
- T-Bar Row : 45lbs 10 reps x 1 set, 70lbs 10 reps x 3 set
- Superset
- Cable Pec Fly : 100lbs 12 reps x 3 set
- Incline DB Row : 35lbs 12 reps x 3 set
- 5 Min Bike
Tuesday – Weight Training
- Squat : 95lbs 10 reps x 1 set
- Squat (Slow tempo 4 – 1) : 115lbs 8 reps x 1 set, 135 lbs 8 reps x 1 set, 155lbs 4 reps x 2 sets
- Superset
- Lunges (step up box) : 15lbs 10 reps x 3 sets
- Leg Extension (each last rep hold for 3 sed) : 120lbs 12 reps x 3 sets
- Leg Press (various tempo) : 75lbs 10 reps x 3 set
- 5 Min Bike Ride
Wednesday – Treadmill Walking
Thursday – Weight Training
- Superset
- BB Shoulder Press : 45lbs 10 reps x 1 set, 65lbs 6 reps x 1 set, 75lbs 6 reps x 3 sets
- DB Front Raise : 15lbs 10 reps x 4 sets
- DB Bent-over Reverse Fly : 10lbs 10 reps x 4 sets
- Superset
- EZ Curl Upright Row : 60lbs 8 reps x 4 sets
- DB Side Raise : 10lbs 10 reps x 4 sets
- Superset
- Cable Rope Push-down : 90lbs 10 reps x 1 set, 100lbs 10 reps x 1 set, 110lbs 10 reps x 2 sets
- EZ Curl Bicep Curl : 50lbs 8 reps x 5 sets
- 5 Min Bike Ride
Friday – Weight Training
- Deadlift : 95lbs 8 reps x 1 set, 115lbs 8 reps x 1 set, 135lbs 8 reps x 1 set, 155lbs 8 reps x 3 sets
- Superset
- Leg Curl : 65lbs 10 reps x 1 set, 70lbs 10 reps x 3 sets
- Back Extension : 10 reps x 4 sets
- Superset
- Sit-up : 18kg 10 reps x 3 sets
- Russian Twist : 16lbs 10 reps x 3 sets
- 5 Min Bike Ride
Notes to me-self
I was still sick in the beginning of the week but by the end of the week I’m glad I started feeling almost well.
I guess we trained a tad hard on the leg day because I’m still feeling that on Friday.
Let’s hope we can hit them harder next week‼️
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