Wk 35-2024 Workout Journal

Au debut

Summer is almost over here in Quebec.

We will have a few more weeks of warm temperature and Autumn…

My favourite season!

And we will start the new plan and targets for the next summer from Autumn.

We haven’t finalised them but will soon 😉

Monday – Weight Training

• Incline DB Chest Press : 50lbs 8 reps x 1 set, 55lbs 8 reps x 1 set, 65lbs 8 reps x 1 set, 75lbs 8 reps s 2 sets
• Superset
  • Cable Fly (Mid set/High to Low) : 100lbs 10 reps x 4 sets
  • Pec Dec (Low seat) : 80lbs 10 reps x 1 set, 90lbs 10 reps x 3 sets
• Pendulum Squat : 25lbs 10 reps x 3 sets
• 5 Min Bike Ride

OMFG!! I did 75lbs DB Chest Press on Incline Bench!!! Insane!! Yep. Definitely progress is there. My arms and shoulders didn’t give away today. So all the small works we’ve been doing paid off. Just like Eric said it would. Sooo pumped!!!

Tuesday – Weight Training

• Back Squat : 45lbs 10 reps x 1 set, 95lbs 8 reps x 1 set, 115lbs 8 reps x 1 set, 135lbs 3 reps x 1 set, 8 reps x 2 sets
• Leg Press : 315lbs 8 reps x 4 sets
• Superset
  • Seated Arnold Press : 25lbs 8 reps x 4 sets
  • Seated DB Front Raise : 15lbs 10 reps x 4 sets
• Seated DB Side Raise : 15lbs 10 reps x 3 sets (rest 60 sec.)
• 5 Min Bike Ride

It was a good session again. Leaned forward too much and had to stop at 3 reps on back squat but other than that all went smoothly. AND look at the leg press! 3 plates on each side (and the weight of plate.) Never did I imagine that would lift like this‼️ More progresses, more motivated one gets, innit😉

Wednesday – Stationary Bike Ride

OMG! I almost ran into a young lad in the locker room 🤣 Didn’t think anyone would be in the locker room. But boy he had a nice pecs lol

Thursday – Weight Training

• Pull-up : Bodyweight 6 reps x 1 set, 25lbs 8 reps x 1 set, 35lbs 6 reps x 2 sets
• Deallift : 115lbs 8 reps x 1 set, 135lbs 8 reps x 2 sets, 145lbs 8 reps 2 sets
• Superset
  • Wide Grip Lat Pulldown : 115lbs 10 reps x 1 set, 8 reps x 3 sets
  • Seated Row (V-Grip) : 105lbs 10 reps x 4 sets
• Superset
  • Leg Curl (3 sec down) : 75lbs 8 reps x 2 sets, 80lbs 8 reps x 2 sets
  • DB Bent-over Row : 45lbs 10 reps x 4 sets
• DB Incline Bench Row (twist) : 30lbs 30 reps x 1 set
• 5 Min Bike Ride

I AM DEAD. My back is on fire🔥 I had to take Motrin when I get to the office. I can feel whole my upper body is pumped. 35lbs dangling between my legs and do some pull-ups🤣 Definitely make you feel like you are a beast. I know I’m far away from that but seriously make anyone feel like one. What a great session it was✌️

Friday – Weight Training

• Superset
  • Seated DB Shoulder Press Neutral Grip : 17.5lbs 10 reps x 1 set, 15lbs 8 reps x 3 sets
  • Seated DB Front Raise : 10lbs 10 reps x 1 set, 12.5lbs 8 reps x 1 set, 12.5lbs 10 reps x 2 sets
• Superset
  • Incline DB Lateral Raise : 15lbs 8 reps x 4 sets
  • Seated DB Side Raise : 10lbs 8 reps x 4 sets
• Superset
  • Incline DB Bicep Curl : 27.5lbs 8 reps x 1 set, 30lbs 8 reps x 3 sets
  • EZ Bar Cable Over-head Tricep Extension : 105lbs 10 reps x 1 set, 115lbs 10 reps x 3 sets
• 5 Min Bike Ride

It was a good session. My shoulders are legit burning. I want more shoulder caps so we need to work on them more.

Notes to me-self

It was a good week all in all.

My upper back feels torn right now after them pull-ups but without it, nothing grows right?

I thought I heard that my back muscle around scapulas getting torn while doing some pull-ups😆

Let’s see how far I can grow!