2024 Week13 Workout Journal

Table of contents

Au debut

We went out to downtown to see a standup comedy show on Sunday that started at 18h00 and didn’t come home until 22h30…

That was a baaad idea.

Couldn’t sleep well and not much recovery…

So needless to say, I started off this week totally wrong ????

Superset
- DB Incline Chest Press : 45lbs 8 reps x 1 set, 50lbs 8 reps x 4 sets
- Lying DB Chest Press (Neutral Grip) : 35lbs 10 reps x 5 sets
Superset
- Wide Grip Seated Cable Row : 100lbs 8 reps x 1 set, 105lbs 8 reps x 3 sets
- Reverse Grip Seated Cable Row : 90lbs 10 reps x 4 sets
Superset
- Cable Pec Fly : 100lbs 10 reps x 3 sets
- Reverse Cable Fly : 70lbs 10 reps x 3 sets
5 Min Bike Ride

Superset
- Squat : 115lbs 8 reps x 1 set, 135lbs 8 reps x 1 set + 6 reps x 3 sets
- Pendulum Squat : Bodyweight 10 reps x 1 set, 25lbs 10 reps x 4 sets
Superset
- Sumo Squat : 80lbs 8 reps x 4 sets
- Leg Extension : 100lbs 10 reps x 4 sets
Reverse Crunch : 10 reps x 3 sets
5 Min Bike Ride

Superset
- Standing BB Shoulder Press : 25lbs 8 reps x 4 sets
- Seated DB Shoulder Press (V Lift) : 12.5lbs 10 reps x 4 sets
Superset
- Seated DB Shoulder Press (Neutral) : 20lbs 8 reps x 4 sets
- Standing DB Front Raise : 12.5lbs 10 reps x 4 sets
Superset
- DB Front & Side Raise Combined : 17.5lbs 8 reps x 4 sets
- Rear Deltoid Fly : 70lbs 10 reps x 4 sets
Cable Side Raise : 30lbs 10 reps x 3 sets
5 Min Bike Ride

Deadlift : 115lbs 10 reps x 1 set, 155lbs 6 reps x 4 sets
Superset
- Leg Curl : 75lbs 10 reps x 3 sets
- Back Extension : Bodyweight 12 reps x 3 sets
Superset
- DB Skull Crasher : 20lbs 8 reps x 3 sets
- EZ Bar Overhead Tricep Extension : 100lbs 10 reps x 3 sets
- Rope Cable Pushdown : 80lbs 12 reps x 3 sets
Superset
- DB Bicep Curl : 20lbs 8 reps x 3 sets
- EZ Bar Reverse Bicep Curl : 30lbs 10 reps x 3 sets
- EZ Bar Cable Bicep Curl : 60lbs 12 reps x 3 sets
3 Min Bike Ride