WK 15-2025 Workout Journal

Au debut

Start of new week.

Also start of a new programme.

Let’s hope the next 6 weeks will bring more results.

Monday – Pinch Test & Weight Training w/ Eric

A) DB Squat (on both hands)		50lbs x12	50lbs x12	50lbs x12	50lbs x12
A) DB Incline Chest Press		45lbs x12	45lbs x12	45lbs x12	45lbs x12
B) T-Bar Deadlift		90lbs x12	90lbs x12	90lbs x12	90lbs x12
B) Rear Delt Fly		60lbs x12	60lbs x12	60lbs x12	x860lbs x12
C) 3 Min Stationary Bike

Couldn’t get the actual results of pinch test due to instruments malfunction. Will get it later. New programme will stay heavier sets and push to gain more. The diet plan will stay the same but increase carb intake on the days I train.

Tuesday – Weight Training w/ Anthony

A) Pendulum Squat		45lbs x4	45lbs x4	55lbs x4	65lbs x4
B) Back Squat		135lbs x10	150lbs x10	150lbs x10	150lbs x12
B) Sicilian Crunch		25lbs x10	25lbs x10	25lbs x10	25lbs x10
C) Leg Extension		130lbs x10	130lbs x10	130lbs x10	130lbs x10
C) Cable Core Rotation (Both Sides)		100lbs x10	100lbs x10	100lbs x10	100lbs x10
D) Leg Press 45 Degree			178lbs x15	178lbs x15	178lbs x15
D) Reverse Crunch – Kick up			x15	x15	x15
E) 5 Min Treadmill Walk

Alright! New programme. Glad to do them pendulum squat alone. But it’s been awhile to back squats for 10 reps. It was a good push on the last set. Eric would have made me do one more ?

Wednesday – Treadmill Walking

It’s been a while to do 90 mins walk. SAVAGE!! After the pinch test, Eric was firm that I continue to do these 90 min walk if I want to shrink the body fat. Duh. I know!! I was watching BL drama while walking lol One down.

Thursday – Weight Training w/ Eric

A) BB Bench Press		190lbs x4	190lbs x4	190lbs x4	190lbs x4
B) DB Bench Press – Neutral Grip		60lbs x10	60lbs x10	60lbs x10	60lbs x12
B) Standing Calf Machine		320lbs x10	320lbs x10	320lbs x10	320lbs x10
C) DB Incline Bench Press		50lbs x10	50lbs x10	50lbs x10	50lbs x10
C) Seated Calf Raise Machine		35lbs x10	35lbs x10	35lbs x10	35lbs x10
D) Chest Press Machine			100lbs x15	100lbs x15	100lbs x15
D) Calf Raise – Incline Leg Press Machine			180lbs x15	180lbs x15	180lbs x15
E) 5 Min Treadmill Walk

The intensity when I train with Eric is totally different from any other trainers. This summer I would be training more with Anthony and I hope he gets this from Eric somehow…

Friday – Weight Training w/Anthony

A) Deadlift		165lbs x4	165lbs x4	165lbs x4	165lbs x4
B) RDL		95lbs x10	95lbs x10	95lbs x10	95lbs x12
B) Seated DB Arnold Press		30lbs x10	30lbs x10	30lbs x10	30lbs x10
C) Seated DB Side Raise		12.5lbs x10	12.5lbs x10	12.5lbs x10	12.5lbs x10
C) Lying Leg Curl Machine		70lbs x10	70lbs x10	70lbs x10	70lbs x10
D) Rear Deltoid Fly			70lbs x15	100lbs x15	100lbs x15
D) Hip Bridge Rolling FB			x15	x15	x15
E) 5 Min Treadmill Walk

My muscles are so sore from yesterday’s workouts. I’m glad to hear that Anthony was alert when I do deadlifts as I hurt myself doing it with him last time. Wish he was more focused though…

Notes to me-self

I’m not working out this weekend as we have guests from oversea.

The new programmes seem to be interesting and I feel I can push further.

Let’s see how I like them in a few weeks.