Au Debut
This week should be the real first week of getting back to the routine.
Let’s see how it goes.
Monday – Treadmill Walking
So much snow everywhere! I was alone at the gym this morning lol Did a quick half an hour walk. Better than nothing.
Tuesday – Weight Training
- Superset
- Back Squat (4 sec tempo) : 8 reps x 95 lbs, 8 reps x 105 lbs, 8 reps x 115 lbs x 2 sets
- Calf Raise : 10 reps x 140lbs x 4 sets
- Superset
- BB RDL : 8 reps x 95 lbs x 4 sets
- DB Bulgarian Deadlift : 8 reps x 25 lbs x 4 sets
- Superset
- One-Leg Leg Press : 8 reps x 95 lbs x 4 sets
- Lying Leg Curl : 8 reps x 65 lbs x 4 sets
- 5 Min Bike Ride
Wednesday – Weight Training
- DB Incline Bench Press : 10 reps x 42.5 lbs x 4 sets
- Lat Pull-down : 10 reps x 90 lbs x 1 set, 10 reps x 105 lbs 1 set, 10 reps x 120 lbs x 2 sets
- DB Lying Fly Press : 10 reps x 37.5 lbs x 4 sets
- Seated Row : 10 reps x 100 lbs x 2 sets, 10 reps x 115 lbs x 2 sets
- Superset
- Pec Deck : 10 reps x 100 lbs x 3 sets
- Rear Deltroid : 10 reps x 80 lbs x 3 sets
- 3 Min Bike Ride
It was a good returning session with Eric. Good intensity with lighter weights because I had to go to the blood test and needed to fast.
Thursday – Pinch Test
The result wasn’t that great. Not as bad as I thought it could be after the workation I had. The body fat increased and the muscle mass decreased. Luckily not bad enough to concern my trainer. At least so he said. But er… new diet plan says different…
1947 kal a day / Carb 22% – Protein 33% – Fat 45%
- Seated DB Shoulder Press : 10 reps x 20 lbs x 1 set, 10 reps x 30 lbs x 1 set, 10 reps x 35 lbs x 1 set, 10 reps x 40 lbs x 1 set
- Seated DB Side Raise : 12 reps x 15 lbs x 3 sets
- 5 Min Treadmill Walk
Had a good chat with Eric. Decided on what to do for the next few weeks. 5 lbs gain first while cutting some fat. Let’s see what programmes he brings out next!
Friday – Weight Training
- Superset
- DB Incline Bench Press (15°) : 12 reps x 40 lbs, 10 reps x 42.5 lbs, 8 reps x 45 lbs, 12 reps x 40 lbs
- T-Bar Row : 12 reps x 70 lbs, 10 reps x 80 lbs, 8 reps x 90 lbs, 12 reps x 70 lbs
- Superset
- Cable Face Pull : 10 reps x 80 lbs x 4 sets
- Pec Deck : 10 reps x 110 lbs x 1 set, 10 reps x 120 lbs x 2 sets, 10 reps x 130lbs x 1 set
- Superset
- Single-Arm Overhead Cable Tricep Extension : 10 reps x 80 lbs x 4 sets
- Preacher Curl : 10 reps x 55 lbs x 4 sets
- 5 Min Treadmill Walk
Alright. It was a good session. Been a while to work on arms so felt good pump before the weekend. Could have done heavier on DB Press…
Saturday – Snow Shovelling
OMG! It was rough. Didn’t want to do this but if I didn’t no trash would have been taken out because the bins were buried in the snow… Had to be done.
Notes to me-self
Right.
It was returning easy sessions this week.
The new programme will start on Monday but without Eric.
A little bit concerned but hope it will go smoothly.
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