WK 9-2025 Workout Journal

Au debut

The last week of February 2025.

In a couple of weeks, the summertime starts too.

Spring is right around the corner although the snow piled up outside says different.

New programme starts this week and I’m stocked!!

Let’s see what Eric decided to do in this programme.

Monday – Weight Training with Dorianne

• Superset
  • Back Squat : 135 lbs x 6 reps x 3 sets, 140lbs x 6 reps x 2 sets
  • Pendulum Squat : 35 lbs x 8 reps x 5 sets
• Superset
  • BB Deadlift : 115 lbs 6 reps x 4 sets, 163.5 lbs x 6 reps x 1 set
  • Hip Thrust : Purple Band x 8 reps x 5 sets
• Superset
  • Pull-up (Neutral Grip) : Bodyweight x 6 reps x 4 sets
  • Bent-over Standing BB Row : 75 lbs x 8 reps x 1 set, 80 lbs x 8 reps x 3 sets
• Superset
  • Decline Bench Reverse Crunch : 10 reps x 3 sets
  • Russian Twist : 25 lbs x 10 reps x 3 sets
• 5 Min Treadmill Walk

WTF!! Eric wasn’t joking. My legs are feeling it but I guess I could push a little bit more. Maybe next time when I train with Eric. I’ll feel more comfortable and confident that the proper support is there.

Tuesday – Weight Training with Anthony

• Superset
  • Single-leg Hip Thrust : 10 lbs x 6 reps x 4 sets
  • Hyperextension High : Bodyweight x 5 reps x 4 sets
• Superset
  • BB Bench Press : 160 lbs x 4 reps x 4 sets
  • Push-up : Orange Band x 8 reps x 4 sets
• Superset
  • One-arm Cable Row : 40 lbs x 8 reps x 3 sets, 50 lbs x 8 reps x 1 set
  • Slam Ball Side-to-Side : 10 lbs x 12 reps x 4 sets
• 5 Min Treadmill Walk

Need to add more weights for these low reps days… Took it too easy today.

Wednesday – Treadmill Walking

Thursday – Weight Training with Dorianne

• Superset
  • Dip : 25lbs x 4 reps x 4 sets
  • Diagonal Crunch (Both Sides) : 10 reps x 4 sets
• Superset
  • Cable Wood Chop High-low (Both Sides) : 120 lbs x 5 reps x 1 set, 140 lbs x 5 reps x 3 sets
  • Box Setup up Alternated : 10 reps x 4 sets
• DB Concentration Curl (Both Sides) : 27.5 lbs x 8 reps x 1 set, 32.5 lbs x 8 reps x 3 sets
• DB Tricep Kickback : 22.5 lbs x 8 reps x 4 sets
• 5 Min Bike Ride

I’m sure Eric will put more weights on Dips if he trains… All auxiliary workouts today.

Friday – Weight Training with Anthony

• Superset
  • DB Shoulder Press : 22.5 lbs x 6 reps x 1 set, 27.5 lbs x 6 reps x 1 set, 32.5 lbs x 6 reps x 2 sets
  • Shoulder Press Machine : 80 lbs x 8 reps x 1 set, 90 lbs x 8 reps x 3 sets
• Superset
  • Seated DB Side Raise : 12.5lbs x 6 reps x 1 set, 17.5 lbs x 6 reps x 3 sets
  • Seated DB Front Raise : 15 lbs x 8 reps x 4 sets
• Superset
  • Lateral Cable Raise (Both Sides) : 40 lbs x 8 reps x 5 sets
  • Battle Rope Side Wave : 30 sec x 5 sets
• 5 Min Treadmill Walk

Right. I told Eric that I want more cap on my shoulders but didn’t expect to have a session ONLY for shoulder workouts. But I’m surprised at me-self that I can press more than I imagined. That’s a good finding 😉

Notes to me-self

I like some of stuff in the new programme but many I don’t like.

Then again it’s only for another month or two.

I just need to put more effort into all exercises.

Focus!