Au debue
The temperature has come down quiet a lot over the weekend.
Winter is around the corner.
Eric mentioned of new programme on Friday but let’s see if that happens.
Monday – Weight Training
- Superset
- Pendulum Squat : No weight 10 reps x 1 set, 45lbs 10 reps x 4 sets
- Crunch : No weight 10 reps x 1 set, 35lbs 10 reps x 4 sets
- Superset
- Leg Extension : 120lbs 10 reps x 4 sets
- Cable Trunk Twist (both sides) : 40lbs 10 reps x 4 sets
- Leg Press: 225lbs 10 reps x 4 sets
- Superset
- Goblet Sumo Squat : 65lbs 15 reps x 3 sets
- Russian Twist : 35lbs 15 reps x 3 sets
New programme indeed. Don’t. like to start a week with leg exercises but that’s what we are doing now for a while. Shit. But this was a good leg and core exercises. I’m sure he will bring another leg day somewhere with back squats and all. The project of getting my legs bigger has started?
Tuesday – Weight Training
- Superset
- BB Bench Press : 45lbs 10 reps x 1 set, 135lbs 10 reps x 1 set, 145lbs 10 reps x 2 sets
- Incline DB Bicep Curl : 22.5lbs 10 reps x 4 sets
- Superset
- Incline DB Chest Press : 50lbs 10 reps x 4 sets
- Ez Bar Bicep Curl : 55lbs 10 reps x 4 sets
- Superset
- Chest Press (Machine) : 100lbs 15 reps x 4 sets
- Cable Bicep Curl Ez bar : 60lbs 15 reps x 4 sets
- 5 Min Bike Ride
Alright, BB Bench Press is BACK on routine! Felt good to do some bench presses.
Wednesday – Indoor Bike
Can’t wait for the treadmill to arrive. What they’ve got have been damaged by the flood so we only have the stationary bikes at the moment for cardio or just run outside…
Thursday – Weight Training
- Deadlift : 95lbs 10 reps x 1 set, 115lbs 10 reps x 1 set, 135lbs 10 reps x 3 sets
- Superset
- Feet turned in-ward Leg Curl : 35lbs 8 reps x 1 set, 45 8 reps x 3 sets
- Feet turned out-ward Leg Curl : 35lbs 8 reps x 1 set, 45 8 reps x 3 sets
- Superset
- Standing BB Shoulder Press : 65lbs 10 reps x 4 sets
- DB Bent-over Reverse Fly : 12.5lbs 10 reps x 4 sets
- Superset
- DB True Lateral Raise : 12.5lbs 10 reps x 3 sets
- Seated DB Shoulder Press : 15lbs 10 reps x 3 sets
- 5 Min Bike Ride
Eric forgot his mobile at home and he scrapped the original workout programme for this morning and changed to something we normally do. BUT Boy it was rough this morning. My shoulders are BURNING🔥 It’s all good. I want my shoulders to grow more!
Friday – Weight Training
- Superset
- Pull-up : Body weight 10 reps x 4 sets
- Dip : Body weight 10 reps x 4 sets
- Superset
- Seated Cable Row : 110lbs 10 reps x 4 sets
- Tricep Cable Rope Push-down : 90lbs 10 reps x 4 sets
- Superset
- Cable Lat Pull-down : 105lbs 15 reps x 3 sets
- Seated DB Overhead Tricep Extension : 45lbs 15 reps x 3 sets
- 5 Min Treadmill Walk
Eric took a day off so trained with Anthony. It was a good training but boy my back is sore. I hate them dips and pull-ups but they will make my back grow so definitely I need them done. Wish I like them …
Notes to me-self
This was a good week but need to get back to the routine seriously.
I feel like I’m going backward.
Next week will be another busy week and off to Japan…
Can’t get back to the groove of things not just yet.
Frustrating…
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