Wk 45-2024 Workout Journal

Au debut

There are only 7 weeks left this year.

I can’t believe Christmas is around the corner!

I need to setup the goal for the next year soon…

Monday – Weight Training

• Back Squat : 95lbs 12 reps x 1 set, 115lbs 12 reps 1 set, 135lbs 12 reps x 1 set, 145lbs 12 reps x 1 set
• Superset
  • Pendulum Squat : 45lbs 10 reps x 1 set, 55lbs 10 reps x 3 sets
  • Crunch : 45lbs 10 reps x 4 sets
• Superset
  • Leg Extension : 150lbs 10 reps x 1 set, 130lbs 10 reps x 3 sets
  • Core Rotation : 100lbs 10 reps x 4 sets
• Superset
  • Leg Press : 225lbs 15 reps x 3 sets
  • Reverse Crunch Kick-up : 15 reps x 3 sets
• 5 Min Bike Ride

OMG! I was sweating this morning after the workout. Anthony misread the programme on Back Squat. The reps supposed to come down as we increased the weight but he kept the same 12 reps with the weight increase! I did them all but I was legit wasted after that. By the time we did the leg extension, I could only push my legs to do 150lbs for one set and had to reduce the weight to finish the reps. OH well, all in all it was a great session with a good sweat!!

Tuesday – Weight Training

• Superset
  • BB Bench Press : 65lbs 10 reps x 1 set, 155lbs 10 reps x 4 sets
  • Incline DB Bicep Curl : 25lbs 10 reps x 4 sets
• Superset
  • Incline DB Bench Press : 50lbs 10 reps x 4 sets
  • EZ Bar Bicep Curl : 95lbs 10 reps x 4 sets
• Superset
  • Chest Press Machine : 70lbs 15 reps x 3 sets
  • Cable Bicep Curl : 40lbs 15 reps x 3 sets
• 5 Min Bike Ride

Felt sooo good to bench press 155lbs 10 reps and for 4 sets. That is a personal best I think. I was able to continue to lift 50lbs DB, too. It really made me feel good!

Wednesday – Treadmill Walking

Wasn’t in the mood for this at all but did it. My legs are still in pain from the Monday training…

Thursday – Weight Training

• Superset
  • Deadlift : 115lbs 10 reps x 1 set, 155lbs 10 reps x 3 sets
  • Seated DB Arnold Press : 30lbs 10 reps x 4 sets
• Superset
  • Leg Curl : 85lbs 10 reps x 4 sets
  • Seated DB Lateral Raise : 15lbs 10 reps x 4 sets
• Superset
  • Rear Deltoid Fly : 70lbs 15 reps x 3 sets
  • Hip Bridge Rolling : 15 reps x 3 sets
• 5 Min Bike Ride

My body was so heavy from the trainings on Monday and Tuesday. I was very surprised that I was able to push through the trainings today. Felt good but boy I’m not into working today lol

Friday – Weight Training

• Superset
  • Pull-up : Bodyweight 10 reps x 4 sets
  • Dips : Bodyweight 10 reps x 4 sets
• Superset
  • Seated Cable Row : 100lbs 10 reps x 4 sets
  • Cable Tricep Push-down : 200lbs 10 reps x 4 sets
• Superset
  • Cable Lat Pull-down : 105lbs 15 reps x 3 sets
  • Seated Tricep DB Extension : 45lbs 45 reps x 3 sets
• 5 Min Bike Ride

Was a quick workout today. I guess I need to start putting some weight when I do pull-ups and dips. I was too knackered this week so it was a good session at these weight. Light and quick.

Notes to me-self

This week has a legit tough week.

It started off very tough!

My body is still in recovery mode.

Hurts everywhere!!

No pain no gain innit.

Let’s hope the next week’s training is better!!