Wk 49-2024 Workout Journal

Au debut

It’s December!

Finally the white powder came down..

It’s been strangely warm and without snow.

I don’t think I haven’t seen November without snow ever…

This month’s training is a preparation for GVT starting next month.

Monday – Weight Training

• Superset
  • Back Squat : 115lbs 10 reps x 1 set, 135lbs 8 reps x 1 set, 175lbs 4 reps x 2 sets, 115lbs 8 reps x 1 set
  • Seated DB Shoulder Press : 22.5lbs 8 reps x 5 sets
• Superset
  • BB Back Row : 90lbs 10 reps 1 set, 115lbs 8 reps x 1 set, 135lbs 4 reps x 2 sets, 115 8 reps x 1 set
  • DB Front Raises : 17.5lbs 8 reps x 5 sets
• Superset
  • DB Lateral Raise : 15lbs 8 reps x 4 sets
  • Bent-over DB Fly : 15lbs 8 reps x 4 sets
• 5 Min Bike Ride

I was intimidated at the day’s training when I saw the menu on the board… So I chose the weight bit lighter than I should. Good workout session but wasn’t trying.

Tuesday – Weight Training

• Superset
  • Deadlift : Reps 10-8-4-4-8 / Weights 115-135-185-185-135
  • Crunch : Reps 8-8-8-8-8 / Weights Bodyweight
• Superset
  • Lying Leg Curl : Reps 10-8-6-6-8 / Weights 75-80-95-95-80
  • Russian Twist : Reps 8-8-8-8-8 / Weights 45-45-45-45-45
• Superset
  • Walking Lunge : Reps 8-8-8-8- / Weights 10-10-10-10
  • Hip Drive : Reps 10-10-10-10 / Green Rubber Band
• 5 Min Bike Ride

I’m buzzing at 185# Deadlift I did today! That’s the first time I did this much. Goal is to get to 200# but we’ll see. Leg Curl has gone up in weights, too and I’m really happy that I was able to do them walking lunges. 2 years ago when I started working out here, I wasn’t even able to do any of these. Progressing 100% and I’m so happy!

Wednesday – Treadmill Walking

Didn’t have enough sleep the night before… Difficult to get my arse outta bed but I dragged it out in the end as you see. That’s a point innit?

Thursday – Weight Training

• Superset
  • BB Sumo Squat : 10-8-4-4-8 reps, 95-115-135-135-115 lbs
  • Reverse Crunch : 8-8-8-8-8
• Superset
  • Leg Press : 10-8-4-4-8 reps, 135-225-275-405-315
  • Hanging Leg Raise : 8-8-8-8-8
• Superset
  • BB Bent-Over Row : 8-8-8-8 reps, 115-115-115-115 lbs
  • Cable Lateral Raise : 8-8-8-8 reps, 40-40-40-40 lbs
• Finisher : Tyre Flip

I’m wasted! The finisher killed me lol Never done it before so took a while to get a hang of it but boy it was a good workout today. 3rd leg day in a week??? Of course, I feel wasted right?

Friday – Weight Training

• Superset
  • Back Squat : 10-8-6-6 reps, 115-125-135-135lbs
  • Pendulum Squat : 10-8-6-4 reps, 25-30-35-35lbs
• Superset
  • Stiff Leg Deadlift (Trap Bar) : 10-8-6-6 reps, 115-125-135-135lbs
  • Lying Leg Curl : 8-8-8-8 reps, 65-65-65-65lbs
• Superset
  • BB Sumo Squat : 10-8-6-6 reps, 115-125-135-135lbs
  • Reverse Crunch : 10-10-10-10 reps, Bodyweight
  • Russian Twist : 10-10-10-10 reps, 12lbs Medicine Ball
• 5 Min Bike Ride

4 days of leg works!!! I was wasted by the end of the session. It wasn’t the weight but mentally I was knackered. Mentally preparing for the next year’s new training. AND I want my legs to grow, too. It was a good session all the same✌️

Notes to me-self

I guess Eric has decided that we do GVT from next year.

By then, he changed the training programme to prepare me physically and mentally.

My right arm is still sore and a little concerned.

The diet plan has changed, too, and I can eat more carbs for the time being.

That I don’t mind lol

Let’s see how much I gain during this holiday season.