Wk 46-2024 Workout Journal

Au debut

I ate so many bad foods over the weekend that my weight was 77kg this morning😱

My body fat was over 20% as well and it read “Gaining Fat”😭

Back on the routine and let’s hope that I can keep my body fat as low as possible.

Monday – Weight Training

• Back Squat : 45lbs 12 reps x 1 set, 115lbs 12 reps x 1 set, 135lbs 10 reps x 1 set, 155lbs 8 reps x 1 set, 175lbs 6 reps x 1 set
• Superset
  • Pendulum Squat : 45lbs 10 reps x 3 sets, 55lbs 10 reps x 1set
  • Crunch : 45lbs 10 reps x 4 sets
• Superset
  • Leg Extension : 150lbs 10 reps x 4 sets
  • Standing 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 Treadmill Walking

Learnt from last week’s training lol We didn’t go too heavy and kept at a good weight level throughout the workouts today. Could have pushed a little bit more?

Tuesday – Weight Training

• Superset
  • BB Bench Press : 105lbs 10 reps x 1 set, 155lbs 10 reps x 4 sets
  • DB Incline Bicep Curl : 27.5lbs 10 reps x 4 sets
• Superset
  • DB Incline Bench Press : 52.5lbs 10 reps x 4 sets
  • EZ-Bar Bicep Curl : 95lbs 10 reps x 4 sets
• Superset
  • Machine Chest Press : 70lbs 15 reps x 3 sets
  • Cable Bicep Curl : 40lbs 15 reps x 3 sets
• 5 Min Bike Ride

It was a great session this morning. I really had to push hard toward the end of each sets. Massive difference training with Eric and Anthony. Eric knows how to push me. I’m gonna feel this tomorrow…

Wednesday – Indoor Cycle

Something is wrong with my right leg. I can’t even walk properly because it hurts to put weight on it. Moving it to a certain angle also hurts like I jump because of a sharp pain… WTF…

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
  • Lying Leg Curl : 90lbs 10 reps x 4 sets
  • Seated DB Side Raise : 15lbs 10 reps x 4 sets
• Superset
  • Rear Deltoid Fly : 70lbs 15 reps x 3 sets
  • Hip Bridge Rolling : 15 reps 3 sets
• 5 Min Bike Ride

It was really rough training this morning. Low energy and many joints were hurting. But pushed through and even up the weights on Leg Curls. It will be painful few weeks of training if I want my legs to grow!

Friday – Weight Training Cancelled

In the middle of the night, something startled me.

I jumped out and off bed and onto the nightstand…

Still bleeding…

Obviously I stayed in to recoup…

Notes to me-self

Other than Friday, I was a very good week of training I believe.

Increasing weights come with muscle pains and uncomfortableness all around the body.

The pain was so much that I had to take a few pain killer lol

But that cut in my ear…Yuk

I don’t think I’ve concussed but keep an eye on it for a while…