2024 Week-12 Workout Journal

Table of contents

Au Debut

Another week has started.

The cold is only getting better slowly and such a frustration…

But gotta push on right?

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

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

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

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

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‼️