Wk 21-2024 Workout Journal

Au Debut

Eric is gone for the next two weeks.

I will be training with many other trainers this week at least.

Let’s see how it goes!

Monday – Weight Training

• Pull-up (Neutral Grip) : Body-weight 6 reps x 4 sets
• Lat Pull-down (T-Grip) : 90lbs 6 reps x 4 sets
• Superset
  • DB One Arm Row : 42.5lbs 8 reps x 4 sets
  • T-Bar Row : 45lbs 8 reps x 1 set, 55lbs 8 reps x 3 sets
• Superset
  • Back Raise Hands lifted : 8 reps x 4 sets
  • DB Bent-over Reverse Fly : 15lbs 8 reps x 4 sets

Easy workout. Anthony is getting better at giving me a queue to correct form. I guess it takes time to figure out what weight to give his clients. I could have pushed more, I guess.

Tuesday – Weight Trainig

• Squat : 45lbs 12 reps x 1 set, 95lbs 10 reps x 1 set, 115lbs 8 reps x 1 set, 135lbs 8 reps x 2 sets, 155lbs 8 reps x 2 sets
• Superset
  • Pendulum squat : 25lbs 8 reps x 4 sets
  • Leg Curl : 75lbs 8 reps x 4 sets
• Leg Press : 135lbs 20 reps x 4 sets
• 3 Min Bike Ride

It was an okay session this morning. I guess I could have pushed more but held back. Not being able to trust your trainer for a spot, it’s not a good environment to push.

Wednesday – Treadmill Walking

The gym was EMPTY this morning!! It was good walk although I really didn’t want to do.

Thursday – Weight Training

• BB Bench Press : 45lbs 12 reps x 1 set, 95lbs 10 reps x 1 set, 115lbs 8 reps, 135lbs 8 reps x 1 set, 155lbs 8 reps x 1 set, 155lbs 6 reps x 1 set, 140lbs 5 reps x 1 set
• Superset
  • BB Shoulder Press : 45lbs 8 reps x 4 sets
  • Seated DB Side Raise : 15lbs 8 reps x 4 sets
• Superset
  • DB Incline Bench Press : 42.5lbs 8 reps x 2 sets, 42.5lbs 6 reps x 1 set, 40lbs 5 reps x 1 set
  • Cable Crossover : 40lbs 8 reps x 4 sets
• Superset
  • Rear Deltoid Fly : 40lbs 8 reps x 1 set, 50lbs 8 reps x 3 sets
  • Pec Fly : 100lbs 8 reps x 4 sets
• 5 Min Bike Ride

My left shoulder is the problem now ???? It feels like a need of a good crack. I haven’t lifted heavy for a while so my arms also failed faster than usual too. Need to get back to the routine or I’ll lose me motivation as well…

Friday – Weight Training

• Deadlift : 45lbs 12 reps x 1 set, 95lbs 10 reps x 1 set, 135lbs 8 reps x 2 sets, 155lbs 8 reps x 1 set, 155lbs 5 reps x 1 set
• Superset
  • Seated DB Tricep Extension : 20lbs 10 reps x 4 sets
  • DB Incline Bicep Curls : 20lbs 8 reps x 4 sets
• Superset
  • Lying DB Skull Crusher : 20lbs 8 reps x 4 sets
  • DB Bicep Curls : 20lbs 8 reps x 4 sets

I hurt my lower back doing deadlifts. The pain shat through my lower back and immediately I dropped the BB. I laid down for a while but was so hard to get up. Finished workout with pain but reduced weights significantly. FML

Notes to me-self

Felt well starting the week but ended up hurting me back and I’m agony right now.

FML

My lower back has been given me problems before but thought I got over that.

I guess it’s back.

Eric will switch the workouts and remove deadlifts for a while and more squats and hip thrusts or something like that.

Hope I will feel better over the weekend.

FML

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