Au debut
Let’s train hard this week‼️
I had a good session last week but felt I could do more.
Monday – Weight Training
- Superset
- Back Squat : 155 lbs x 6 reps x 1 set, 165 lbs x 6 reps x 4 sets
- Pendulum : 35 lbs x 8 reps x 5 sets
- Superset
- Deadlift : 155 lbs x 6 reps x 4 sets
- Hip Thrust : Green Belt x 8 reps x 4 sets
- Superset
- Pull-up : 10 lbs x 6 reps x 4 sets
- Bent-over BB Row : 27.5lbs x 8 reps x 4 sets
- 5 Min Bike Ride
Tuesday – Weight Training
- Superset
- Single Leg Hip Thrust (Both Sides) : 32.5 lbs x 6 reps x 4 sets
- Back Extension : 5 reps x 4 sets
- Superset
- BB Bench Press : 170 lbs x 4 reps x 4 sets
- Push-up : 8 reps x 4 sets
- Superset
- Single-arm Cable Row : 35 lbs x 8 reps x 4 sets
- Slam Ball : 14 lbs x 12 reps x 4 sets
- 5 Min Bike Ride
Light workouts to let my arm heal. Not fun but had to be careful.
Wednesday – Treadmill Walk
Thursday – Weight Training
- 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) : 200lbs x 5 reps x 4 sets
- Box Step-up Alternated : 10 reps x 4 sets
- Superset
- DB Concentrated Curl Right : 20 lbs x 8 reps x 4 sets
- DB Concentrated Curl Left : 32.5 lbs x 8 reps x 4 sets
- Superset
- DB Tricep Kickback (Both Sides) : 25 lbs x 8 reps x 4 sets
- 5 Min Treadmill Walk
Taking care of the right bicep for now. Light weight for now until the pain goes away.
Friday – Weight Training
A) DB Shoulder Press
| 6 x 25 lbs | 6 x 30 lbs | 6 x 35 lbs | 6 x 37.5 lbs |
A) Shoulder Press Machine
| 8 x 80 lbs | 8 x 90 lbs | 8 x 90 lbs | 8 x 90lbs |
B) DB Side Raise
| 6 x 12.5 lbs | 6 x 17.5 lbs | 6 x 17.5 lbs | 6 x 17.5 lbs |
B) DB Front Raise
| 8 x 15 lbs | 8 x 15 lbs | 8 x 15 lbs | 8 x 15 lbs |
C) Cable Lateral Raise (Both Sides)
| 8 x 40 lbs | 8 x 40 lbs | 8 x 40 lbs | 8 x 40 lbs | 8 x 40 lbs |
C) Battle Rope Waves (Side to Side)
| 30 sec. | 30 sec. | 30 sec. | 30 sec. | 30 sec. |
D) 5 Min Bike Ride
I think it’s easier to see this way. Don’t know how it shows on the mobile but will see if I keep it or not. My shoulders are burning!!!
Saturday – Treadmill Walking
Notes to me-self
It was an alright week.
I really don’t like when Eric is taking off too many days and I ended up training with his replacement trainers.
Not that they are bad.
I just don’t like the change in my routine too much.
The vibe changes and the focus changes…
If it continues then I will have to re-think about the gym…
