WK 17-2025 Workout Journal

Au debut

It’s been a couple of weeks with the new programme and I’m liking it so far.

Let’s hope I can increase the weights even a little this week.

Sunday – Treadmill Walking

I ate bad foods over the weekend and I had to walk it off a little bit lol

Monday – Weight Training w/ Eric

A) Pull-ups Neutral Grip		25lbs x4	35lbs x4	35lbs x4	35lbs x4
B) Lat Pulldown Wide Grip Front		135lbs x10	135lbs x10	135lbs x10	135lbs x10
B) Cable Tricep Pulldown		220lbs x10	220lbs x10	220lbs x10	220lbs x10
C) Seated Cable Row		135lbs x10	135lbs x10	135lbs x10	135lbs x10
C) Dip		x10	x10	x10	x10
D) Lat Pulldown Narrow Grip			105lbs x15	105lbs x15	105lbs x15
D) Seated DB Tricep Extension			45lbs x15	45lbs x15	45lbs x15
E) 5 Min Stationary Bike Ride

It was a good session. By the end of the session, I was running out of me breath lol. We will increase the weight on Pull-ups next week again!

Tuesday – Weight Training w/ Anthony

A) Pendulum Squat		45lbs x4	55lbs x4	65lbs x4	75lbs x4
B) Back Squat		135lbs x10	145lbs x10	150lbs x10	155lbs x10
B) Sicilian Crunch		45lbs x10	45lbs x10	45lbs x10	45lbs x10
C) Leg Extension		140lbs x10	140lbs x10	140lbs x10	140lbs x10
C) Cable Core Rotation (Both Sides)		100lbs x10	100lbs x10	100lbs x10	100lbs x10
D) Leg Press 45 Degree			178lbs x15	178lbs x15	208lbs x15
D) Reverse Crunch – Kick up			x15	x15	x15
E) 5 Min Bike Ride

Back squats burnt me. I was running out of breath after that. Could have done 150# on leg extension though…

Wednesday – Treadmill Walking

Quick walk while watching Thai BL Drama 🤣🤣🤣 An hour goes by fast!

Thursday – Weight Training w/ Eric

A) BB Bench Press		195lbs x4	195lbs x4	195lbs x4	195lbs 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		45lbs x10	45lbs x10	45lbs x10	45lbs 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 Stationary Bike

Great session! My pecs are on fire! Arms are of course tired too. I guess I train for the days like this.

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) DB Shoulder Press		32.5lbs x10	32.5lbs x10	32.5lbs x10	32.5lbs x10
C) Seated DB Side Raise		17.5lbs x10	17.5lbs x10	17.5lbs x10	17.5lbs x10
C) Lying Leg Curl Machine		70lbs x10	70lbs x10	70lbs x10	70lbs x10
D) Rear Deltoid Fly			80lbs x15	80lbs x15	80lbs x15
D) Hip Bridge Rolling FB			x15	x15	x15
E) 5 Min Treadmill Walk

My shoulders were in pain this morning when I woke up but did workouts without any problems. WTF? Now they are sore…

Notes to me-self

Another good week of training.
But I feel like I hurt my right shoulder pushing my bench press …

Let’s hope it won’t be a real injury.