WK 10-2025 Workout Journal

Au debut

2nd week of the programme.

Let’s see how I can progress!!

Monday – Weight Training

• Superset
  • Back Squat : 135 lbs x 6 reps x 1 set, 155 lbs x 6 reps x 1 set, 165 lbs x 6 reps x 3 sets
  • Pendulum : 35 lbs x 8 reps x 5 sets
• Superset
  • Deadlift : 155 lbs x 6 reps x 4 sets
  • Hip Thrust : Purple Band x 8 reps x 4 sets
• Superset
  • Pull-up (Neutral Grip) : 10 lbs x 6 reps x 4 sets
  • Standing BB Bent-over Row : 27.5 lbs x 8 reps x 4 sets
• 5 Min Bike Ride

Couldn’t finish ab workouts. Them back squats took longer today lol and we chatted more than usual too since we haven’ t seen each other for awhile lol

Tuesday – Weight Training

• Superset
  • Single Leg Hip Thrust (Both Sides) : 20 lbs x 6 reps x 2 sets, 25 lbs x 6 reps x 2 sets
  • Hyerextension : Bodyweight 5 reps x 4 sets
• Superset
  • BB Bench Press : 160 lbs x 4 reps x 1 set, 165 lbs x 4 reps x 1 set, 170 lbs x 4 reps x 2 sets
  • Push-up : Orange Band x 8 reps x 4 sets
• Superset
  • Single-Arm Cable Row (Both Sides) : 45 lbs x 8 reps x 4 sets
  • Slam ball : 10 lbs x 12 reps x 4 sets
• Reverse Crunch : 10 reps x 4 sets
• 5 Min Treadmill Walk

It was alright. I felt like I could push more on the bench press so that’s a good sign. If it’s only 4 reps, I should push more. Right!

Wednesday – Treadmill Walk

Thursday – Weight Training

• Superset
  • Dip : 25 lbs x 4 reps x 1 set, 45 lbs x 4 reps x 1 set, 55 lbs x 4 reps x 2 sets
  • Diagonal Crunch (Both Sides) : 10 reps x 4 sets
• Superset
  • Wood Chop High-Low (Both Sides) : 200 lbs x 5 reps x 4 sets
  • Box Set-up : 20 lbs x 10 reps x 4 sets
• Superset
  • DB Concentrated Curl (Both Sides) : 32.5 lbs x 8 reps x 4 sets
  • DB Tricep Kickback (Both Sides) : 22.5 lbs x 10 reps x 4 sets
• 5 Min Treadmill Walk

The session was totally different from the last week. Of course, Eric created the programme so it really showed what he was expecting me to do. This is why I still like training with Eric. Huge difference!

Friday – Weight Training

• 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 1 set, 35 lbs x 6 reps x 1 set
  • Should Press Machine : 80 lbs x 8 reps x 1 set, 100 lbs x 8 reps x 2 sets, 110 lbs x 8 reps x 1 set
• Superset
  • Seated DB Side Raise : 12.5 lbs 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
  • Cable Lateral Raise (Both Sides) : 40 lbs x 8 reps x 4 sets
  • Battle Ropes Side Waves : 30 sec.
• 5 Min Bike Ride

It was a good session. My small shoulders are burning like pins and needles are stabbing 😆

Notes to me-self

I’d say we did some good sessions this week.

Monday’s session needs to be re-arranged I think.

There isn’t enough time to finish them in an hour.

But then again, we were bit chatty this Monday since we had a lot to catch up on.

I need to spend more time on cardio next week though…

I have been slacking on them.