WK 2 – 2025 Workout Journal

Au debut

I really have done NOTHING for the past week.

I had some bubbles and ate loads of carbs.

I gained no weight but my body fat has increased about 2% 😭

Well that’s the start of 2025 and let’s see where I end up at the end of the year.

Monday – Weight Training

• Superset
  • Deadlift : 10-8-8-4-8 reps, 95-115-135-155-155 lbs
  • Hip Thrust (Purple Rubber Band) : 8-8-8-8-8 reps
• Superset
  • BB Front Push Press : 10-8-8-4-8 reps, 45-55-65-70-70 lbs
  • DB Bent-over Reverse Fly : 10-8-6-6-8 reps, 10-12.5-15-15-12.5 lbs
• Superset
  • DB Side Raise : 10-8-6-6 reps, 15-15-17.5-17.5 lbs
  • DB Front Raise : 10-8-6-6 reps, 10-10-12.5-12.5 lbs
• Superset
  • DB Incline Bicep Curl : 10-8-6-4 reps, 15 lbs
  • Cable Push-down : 10-8-6-4 reps, 60 lbs
• 5 Min Treadmill Walk

Good to be back! Always the first training coming back from a break is nothing but light workouts. Good to chat with the trainers and see they are also relaxed. Apparently, I’m pinching again this Thursday?!

Tuesday – Weight Training

• Back Squat : 10-10-10-10 reps, 95-95-135-135 lbs
• Lat Pulldown : 10-10-10-10 reps, 95-95-95-95 lbs
• DB Incline Bench Press : 10-10-10-10 reps, 45-45-45-45 lbs
• Leg Extension : 10-10-10-10 reps, 100-100-100-100 lbs
• 5 Min Bike Ride

This week will be relaxed training sessions. Re-activate them muscles from the week of vacation and the new programme starts from next week. All is good.

Wednesday – Treadmill Walking

Thursday – Pinch Test & Light Weight Training

Holiday feast has caught up and my body fat has gone up to 10.4%. Before we go on a vacation to Puerto Vallarta, we are trying to hit 178lbs (around 80kg) at 9% body fat. Only 3 weeks to go though … He has reduced my calorie intake to 1,612 calories a day!!! And half an hour walk for 5 days and 1.5 hours walk on the weekends. Now these will be a challenge… where would I fit them in!!! Have to figure this out.

• Superset
  • Incline Bench DB Fly : 10-10-10 reps, 25lbs
  • DB Incline Bench Press (Hammer Grip) : 10-10-10 reps, 35lbs
• Superset
  • T-Bar Bent-over Row : 10-10-10 reps, 80lbs
  • Seated Cable Row : 10-10-10 reps, 115lbs
• 5 Min Treadmill Walk

Friday – Weight Training

• Superset
  • EB Reverse Fly Palms-down : 10-10-10
  • Push-up : 8-8-8
• Superset
  • BB Bench Press : 10-10-10-10-10 reps, 135 lbs
  • Cable Lat Pull-down (Narrow Grip) : 10-10-10-10-10 reps, 105-120-120-120-120 lbs
• Superset
  • DB Incline Bench Press : 10-10-10-10-10 reps, 35 lbs
  • Seated Cable Row (Narrow Grip) : 10-10-10-10-10 reps, 105 lbs
• Superset
  • Cable Tricep Pull-down : 12-12-12 reps, 180 lbs
  • DB Incline Bench Bicep Curl : 12-12-12 reps, 20 lbs
• 5 Min Treadmill Walk

Alright so it has begun. We are doing GVT although altered a little bit so that it won’t be too boring. The last set of the bench press was trying so we will keep this weight for the next week, too. All other exercises went well. I’m feeling the burn already though…

Saturday – Treadmill Walking

Notes to me-self

Very good start.
The new training programme will be really hard but let’s see what sort of result it gives me.
Crossing me fingers 🤞🏻