Wk 40-2024 Workout Journals

Au debut

Two-week workation is over and it’s time to get back to the routine!

You know? I was ready to be back.

The place was fantastic and amenities were everything we wanted but I was ready to be back to my routine and comfort of knowing and having the plan.

Monday – Weight Training

• Superset
  • Incline Bench DB Chest Press : 30lbs 10 reps x 1 set, 30lbs 12 reps x 1 set, 40lbs 10 reps x 2 set, 40lbs 12 reps x 1 set
  • Cable Lat Pull-down : 90lbs 10 reps x 4 sets, 90lbs 12 reps x 1 set
• Superset
  • Leg Extension : 100lbs 10 reps x 4 sets
  • Leg Curl : 55lbs 10 reps x 1 set, 60lbs 10 reps x 3 sets
• Superset
  • Flat Bench DB Chest Press : 42.5lbs 10 reps x 4 sets
  • Seated Row Reverse Grip : 90lbs 10 reps x 4 sets
• 5 Min Bike Ride

Light workouts to re-activate muscles. It was good to see familiar faces at the gym. I love my routine lol

Tuesday – Weight Trainig

• Back Squat : 45lbs 10 reps x 1 set, 95lbs 10 reps x 1 set, 115lbs 8 reps x 1 set, 135lbs 8 reps x 2 sets
• Superset
  • Leg Curl : 55lbs 10 reps x 1 set, 70lbs 10 reps x 3 sets
  • Standing DB Shoulder Press : 30lbs 10 reps x 4 sets
• Superset
  • Seated Lateral Raises Variation : 12.5lbs 10 reps x 4 sets
  • Pec Dec : 100lbs 10 reps x 1 set, 110lbs 10 reps x 3 sets
• 5 Min Bike Ride

Nice light workouts again today. This week will continue to re-activate the muscles.

Wednesday – Indoor Biking

Thursday – Weight Training

• Superset
  • Flat Bench DB Chest Press : 45lbs 10 reps x 1 set, 50lbs 10 reps x 3 sets
  • Wide Grip Cable Lat Pull-down : 105lbs 10 reps x 1 set, 120lbs 10 reps x 1 set, 135lbs 10 reps x 2 sets
• Superset
  • Cable Fly : 100lbs 10 reps x 4 sets
  • Back Cable Crossover : 40lbs 10 reps x 4 sets
• Leg Press : 225lbs 10 reps x 1 set, 315lbs 10 reps x 3 sets
• 5 Min Bike Ride

It was good to train with more weights today. Especially, them leg presses. It was a good feeling. Can’t wait to get back to the regular weights to train but no rush. Don’t wanna injuries do I.

Friday – Weight Training

• Deadlift : 95lbs 10 reps x 1 set, 115lbs 8 reps x 1 set, 135lbs 8 reps x 3 sets
• Superset
  • Incline DB Bicep Curl : 25lbs 10 reps x 4 sets
  • Standing EZ Bar Bicep Curl : 55lbs 10 reps x 4 sets
• Superset
  • Seated DB Overhead Tricep Extension : 45lbs 10 reps x 4 sets
  • Cable Rope Tricep Push-down : 90lbs 10 reps x 4 sets
• 5 Min Bike Ride

It really has been awhile to do my arms. Only 25lbs but it was enough for me to complete the sets. Eric keeps telling me that they all will come back in a coupe weeks but I hope so because I will be off to Japan for a week in 3 weeks.

Notes to me-self

First week back from two-week workacation.

It was a good week of training. Getting back to the swing of things.

But the work has been so stressful that I can’t hold my focus at the gym which bothered me loads this week.

I can’t wait to finally get used to the new system and breathe a little.