Wk 33-2024 Workout Journal

Au debut

Summer is almost over.

The day has definitely gotten shorter and evening breeze began giving us a chill.

I guess it’s almost the time to re-evaluate the goal and change the training routines?

Need to talk to Eric soon.

Monday – off

Gym is closed because of the flood from Friday’s storm.

Let’s hope that it will open tomorrow.

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Tuesday – Weight Training

• Incline DB Chest Press : 42.5lbs 10 reps x 4 sets
• Cable Fly : 80lbs 10 reps x 1 set, 100lbs 10 reps x 1 set, 120lbs 10 reps x 1 set, 140lbs 10 reps x 2 sets
• Leg Extension : 110lbs 10 reps x 1 set
• Pendulum Squat : Bodyweight 10 reps x 4 sets
• 3 Min Bike Ride

What unimaginable damages the flood caused to the gym! They salvaged as many equipment as they can but I can see at least 75% of equipment needs to be replaced. This is gonna hurt the gym financially. I hope that the insurance company comes through and help them as they should…

Wednesday – Stationary Bike

I’m bit surprised at the comparison between the stationary bike for half an hour and treadmill walking for half an hour. I consumed more calories with stationary bike (159cal Vs 141cal). BUT average heart rate was lower at 79BPM on bike Vs. 84BPM on treadmill. Should I ride the bike more instead of treadmill??? Gotta ask Eric about this.

Thursday – Weight Training

• Deadlift : 95lbs 10 reps x 1 set, 125lbs 10 reps x 1 set, 135lbs 10 reps x 3 sets
• Pull-up : Bodyweight 6 reps x 1 set, 25lbs 10 reps x 3 sets
• Superset
  • Seated Row : 105lbs 10 reps x 4 sets
  • T-Bar Row : 25lbs 10 reps x 1 set 45lbs 10 reps x 3 sets
• 5 Min Bike Ride

My back hurts!!!!! Still, it was a good session although we chatted more than usual. It’s understandable the stress he’s going through right now. I hope that the insurance company helps small companies in the area…

Friday – Weight Training

• Superset
  • Standing BB Shoulder Press : 45lbs 10 reps x 1 set, 65lbs 8 reps x 4 sets
  • Bent-Over DB Lateral Raise : 7.5lbs 10 reps x 5 sets
• Superset
  • Standing DB Lateral Raise : 12.5lbs 10 reps x 4 sets
  • Standing DB Front Raise : 10lbs 10 reps x 4 sets
• Superset
  • Incline DB Bicep Curl : 25lbs 10 reps x 4 sets
  • Overhead DB Tricep Extension : 45lbs 10 reps x 4 sets
• Superset
  • T-Bar Cable Face Pull : 65lbs 10 reps x 3 sets
  • T-Bar Cable Pushdown : 200lbs 10 reps x 3 sets
• 5 Min Bike Ride

Notes to me-self

The flood caused so much damages to the gym and Eric tries to keep his spirits up while we train but I can see he is really down.

The training this week wasn’t that great but good enough for activating the muscle groups somewhat.

Let’s hope that his insurance company has his back and handle this disaster for him…