Au debut
Next week I will go to Japan for a week so we’ve got to put in a good workout!
Monday is Thanksgiving Day in Canada but not fo rme.
Scheduled to hit the gym and hit harder!
Monday – Weight Training
- Superset
- Hack Squat (Pendulum Squat) : 55lbs 10 reps x 4 sets
- Sicilian Crunch – Plate : 45lbs 10 reps x 4 sets
- Superset
- Seated Leg Extension : 150lbs 10 reps x 1 set, 160lbs 10 reps x 3 sets
- Standing Core Rotation – Pulley both sides : 100lbs 10 reps x 1 set, 120lbs 10 reps x 3 sets
- Superset
- 45 Degree Leg Press : 225lbs 15 reps x 3 sets
- Reverse Kick Crunch : 15 reps x 3 sets
- 5 Min Bike Ride
I’m surprised how easily I did 160# on leg extension. I used to struggle at 60lbs!! What a progress!! I’m buzzing at this.
Tuesday – Weight Training
- Superset
- BB Bench Press : 155lbs 10 reps x 4 sets
- Incline DB Bicep Curl : 25lbs 10 reps x 4 sets
- Superset
- Incline DB Bench Press : 55lbs 10 reps x 1 set, 50lbs 10 reps x 3 sets
- Standing Ez Bar Bicep Curl : 95lbs 10 reps x 4 sets
- Superset
- Seated Chest Press (Machine) : 70lbs 15 reps x 3 sets
- Cable Rope Bicep Curl : 30lbs 15 reps x 3 sets
- 5 Min Bike Ride
My whole upper body is on FIRE!! It was a goood training today. Pushed as much as I could in A series. Had to reduce the weight to 50# because I was struggling. I’m gonna be in pain tomorrow for sure.
Wednesday – Off
Too busy at work and needed to get to the office earlier than usual so that I can get some shits done.
Thursday – Weight Training
- Superset
- Deadlift : 35lbs 10 reps x 1 set, 45lbs 10 reps x 3 sets
- DB Arnold Press : 27.5lbs 10 reps x 4 sets
- Superset
- Leg Curl : 85lbs 10 reps x 4 sets
- Seated DB Side Raise : 15lbs 10 reps x 4 sets
- Superset
- Rear Deltoid Fly : 70lbs 15 reps x 4 sets
- Hip Bridge Rolling : 15 reps x 4 sets
- 5 Min Bike Ride
My whole body is on fire. From Tuesday’s workout, whole upper body has been very stiff and inflame. Had the massage done on them but not much help yet. Only good thing was that I did 85lbs on the leg curls. Now that’s first. No pain no gains but this pain is legit hard!!
Friday – Weight Training
- Superset
- Pull-up : Bodyweight 10 reps x 4 sets
- Dip : Bodyweight 10 reps x 4 sets
- Superset
- Seated Cable Row : 105lbs 10 reps x 2 sets, 110lbs 10 reps x 2 sets
- Cable Tricep Push-down : 160lbs 10 reps 1 set, 180lbs 10 reps x 3 sets
- Superset
- Lat Pull-down Wide Grip : 105lbs 15 reps x 2 sets, 110lbs 15 reps x 2 sets
- DB Overhead Tricep Extension : 45lbs 15 reps x 4 sets
- 10 Min Bike Ride
My body is on fire! Everywhere hurts but did all the exercises so that’s a point in the good column. I could have pushed more on all the exercises and that’s a massive negative point. While I was doing them exercises, I was thinking I could pull more… Oh well, but my body was on fire…
Notes to me-self
Ended the week bit unsatisfied.
I’ve been noticing that my body doesn’t recuperate and recover as fast as before.
It used to take a few days but now it takes a good week after a heavier lifting session.
And that really sucks.
It’s been a tug war of pushing and not pushing inside me and that’s legit annoying, too.
I’m there to rid of stress and feeling like getting the stress of training and that’s gotta go.
At least a week off while travelling to Japan, I can let the body recoup and recover.
Let’s hope the trainings will be better once I return…
Comments