Wk 19-2024 Workout Journal

Au debut

Another week began!

I’ve been checking via electric scale but as we all know that is not quite accurate.

I’d really like to do the pinch test to find out the accurate body fat ratio right now.

What I want to gain this year:

• Grow my legs more
• Lose them fat around me waist

Anything is possible innit. Just do it, right?

Monday – Weight Training

• BB Bench Press : 45lbs 8 reps x 1 set, 95lbs 8 reps x 1 set, 115lbs 6 reps x 1 set, 135lbs 6 reps x 4 sets
• Superset
  • DB Incline Bench Press : 50lbs 8 reps x 1 set, 52.5lbs 8 reps x 3 sets
  • Cable Chest fly : 120lbs 10 reps x 4 sets
• Pec Fly (Drop-set) : 80lbs / 70lbs / 60lbs / 50lbs 8-4-4-4 reps x 1 set, 100lbs / 90lbs / 80lbs / 70lbs 8-4-4-4 reps x 3 sets

The pain on my left shoulder is preventing me from lifting heavier. Let’s hope it gets better soon or I’ll have to go see a doc.

Tuesday – Weight Training

• Squat : 45lbs 10 reps x 1 set, 95lbs 10 reps x 1 set, 135lbs 8 reps x 4 sets
• Superset
  • Pendulum Squat – Tempo 4 sec down 1 sec up : 25lbs 8 reps x 4 sets
  • Leg Curl : 65lbs 8 reps x 4 sets
• Leg Extension [Stack-up the Rack] :
  • 120 / 110 / 100 / 90lbs, 6-3-3-3 reps x 2 sets
  • 120 / 110 / 100 / 90 / 80 / 70 / 60 / 50 / 40lbs, 6-3-3-3-3-3-3-3 reps x 1 set
• 3 Min Bike Ride

It was a good training today. Legit focused on them quads. It was rough going up those stairs when I left the gym ????

Wednesday – Treadmill Walking

An easy walk for 30 min. Slight sweat and felt good although I’m very sleepy this morning. I slept a little over 7hrs…

Thursday – Weight Training

• Pull-up : Bodyweight 12 reps x 1 set, 8 reps x 1 set, 6 reps x 1 set
• Lat Pull-down (D-Grip) : 120lbs 8 reps x 4 sets
• Superset
  • One Arm DB Row : 50lbs 8 reps x 4 sets
  • T-Bar Row : 65lbs 8 reps x 4 sets
• Superset
  • DB Back Raise Hands Lift (V Lift) : 5lbs 8 reps x 4 sets
  • Bent-over Reverse Fly : 10lbs 8 reps x 4 sets
• Lat Pull-down (Drop sets) : 120 / 110 / 100 / 90lbs, 6-3-3-3 x 2 sets, 115/ 105 / 95 / 85 / 75 / 65 / 55 / 45lbs 6-3-3-3-3-6-6-6 reps x 1 set
• 3 Min Bike Ride

Boy! This was a rough back day. Anthony wanted to learn more about conditional training and Eric asked him to join and see what we do so that he can teach. Four eyes on me all the time! Was bit embarrassing but was a good workout.

Friday – Weight Training

• Deadlift : 95lbs 10 reps x 1 set, 135lbs 8 reps x 2 sets, 155lbs 8 reps x 2 sets
• Superset
  • BB Standing Shoulder Press : 45lbs 8 reps x 4 sets
  • DB Seated Shoulder Press : 22.5lbs 10 reps x 4 sets
• Superset
  • EZ-Bar Preacher Bicep Curl : 50lbs 8 reps x 1 set, 10 reps x 3 sets
  • Seated DB Overhead Tricep Extension : 45lbs 10 reps x 4 sets
• 3 Min Bike Ride

Don’t know how I did it but I seem to hurt my lower back when I did deadlift today. All morning, I’ve been in pain and ended up taking Advil. Very easy workout today but don’t know what I did to hurt my lower back…

Notes to me-self

It wasn’t a bad workout this week but could have been able to push more I guess.

Seriously want to have my pinch test to gauge where my body fat is…

Eric keeps telling me that we would but forgetting every morning‼️

It’s all because of the routine we built up in these few years.

He finds me on the bike when he’s ready.

And we hit the workout right away.

Well he will be off on vacation soon, Maybe I might ask one of his staff to do??

Let’s see what happens.

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