Wk 30-2024 Workout Journal

Au debut

Back from the 2-week vacay and to the routine.

It was definitely a good rest for my body and mind.

I’m sure Eric will take it easy on me for the first week of returning to the gym as per.

Let’s see how the week progresses

Monday – Weight Training

• Superset
  • Incline DB Chest Press : 40lbs 12 reps x 1 set, 42.5lbs 10 reps x 1 set, 45lbs 10 reps x 2 sets
  • Cable Lat Pull-down : 105lbs 10 reps x 1 set, 120lbs 10 reps x 1 set, 140lbs 10 reps x 2 sets
• Pendulum Squat : body weight 12 reps x 1 set, 15lbs 10 reps x 1 set, 25lbs 10 reps x 2 sets
• DB Shoulder Press : 22.5lbs 10 reps x 1 set, 25lbs 10 reps x 3 sets
• Superset
  • Cable Tricep Push-down : 140lbs 10 reps x 4 sets
  • DB Bicep Curls : 22.5lbs 10 reps x 4 sets
• 5 Min Bike Ride

I’ve been feeling ill and weak so the light workout was perfect. I’m really glad to be back at the gym and felt sooooo good to be working out.

Tuesday – Weight Training

• Back Squat : 45lbs 12 reps x 1 set, 95lbs 12 reps x 1 set, 115lbs 10 reps x 1 set, 135lbs 10 reps x 1 set, 145lbs 10 reps x 3 sets
• Seated DB Shoulder Press : 25lbs 10 reps x 6 sets
• Pendulum Squat : 45lbs 10 reps x 4 sets
• 5 Min Bike Ride

What a morning. Busy with other clients Eric was but it’s okay. I wasn’t feeling that well this morning lol It will be good to start off easy.

Wednesday – Treadmill Walking

Thursday – Weight Training

• Superset
  • RDL : 25lbs + Rubber Band 10. reps x 4 sets
  • Cable Chest Press : 50lbs 10 reps x 1 sets, 60lbs 10 reps x 3 sets
• Superset
  • Hip Thrust Variation : 10 reps x 4 sets
  • Core Works Variation : 10 reps x 4 sets
• Superset
  • Arnold Press : 25lbs 10 reps x 4 sets
  • Cable Cross Tricep Extension : 60lbs 10 reps x 4 sets
• 5 Min Bike Ride

I didn’t check my schedule so I was surprised that Joe was training me this morning???? I wasn’t prepared for that. But it was a good full body workout. His approach is very bookish? in a good way. He studied Kinesiology so very knowledgeable how to activate certain part of muscle the best. It was a good learning training.

Friday – Weight Training

• Deadlift : 95lbs 8 reps x 2 sets, 105lbs 8 reps x 3 sets
• Superset
  • Cable Lat Pulldown : 120lbs 10 reps x 4 sets
  • Seated Cable Row : 100lbs 10 reps x 4 sets
• Superset
  • Inclined DB Bicep Curl : 22.5lbs 10 reps x 5 sets
  • Cable Rope Tricep Pulldown : 160lbs 10 reps x 5 sets
• 5 Min Bike Ride

Easy training today. I’m still not that comfortable with deadlifts. Eric was right next to me making sure that I’m doing it right. Eric kept telling me that all looks good. That gives me a bit of confidence.

Note to me-self

It was really an easy workout week.

Let’s see how the next week’s training is gonna be.

I noticed that alcohol really does have an impact on how I feel and look the next day.

Need to stay off for good…