WK 19-2025 Workout Journal

Au debut

I just realised this is the last week of the programme…

That means we have a pinch test next week.

Monday – Weight Training w/ Eric

A) Pull-ups Neutral Grip		35lbs 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		105lbs x10	105lbs x10	105lbs x10	105lbs 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 Treadmill Walk

It was a bit rough this morning. Slept wrong. My back is all in knots. And as you can see, we were working on me back…. 🤭 Eric gave me a quick massage and got rid of one knot but boy there are few more and I’m dying…Need a good rub down quick!

Tuesday – Weight Training w/ Anthony

A) BB Bench Press		185lbs x6	165bs x6	165lbs x6	155lbs x6
A) L Sit Shoulder Press		45lbs x12	45lbs x12	55lbs x12	45lbs x12
B) Incline DB Press		50lbs x10	50lbs x10	50lbs x10	50lbs x10
B) Rear Deltoid Fly		70lbs x12	70lbs x12	70lbs x12	70lbs x12
C) Incline DB Front Raise		12.5lbs x15	12.5lbs x15	12.5lbs x15	12.5lbs x15
C) Cable Side Raise (Both Sides)		20lbs x15	20lbs x15	20lbs x15	20lbs x15
E) 5 Min Treadmill Walk

Eric’s programme ended yesterday and he didn’t upload a new one yet. I gave Anthony a chance to use his own programme for today. Very good actually. Was a good session.

Wednesday – Treadmill Walking

It was seriously hard. My back was in knots and pain…

Thursday – Weight Training w/ Dorianne

A) Deadlift		165lbs x4	165lbs x4	167.5lbs x4	167.5lbs x4
B) RDL		95lbs x10	95lbs x10	100lbs x10	100lbs x10
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		75lbs x10	75lbs x10	85lbs x10	85lbs 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 back is still in knots and I feel some pain but was able to do my workouts. Just totally different vibe with her… Not fun

Friday – Weight Training w/ Anthony

A) BB Bench Press		135lbs x6	135lbs x6	135lbs x6	135lbs x6
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 Treadmill Walk

OMG, my back is still in pain! Because of it, we pulled back on BB Bench. I hope it will be better next week…

Notes to me-self

My gawd

My back pain…

I wonder how I slept to make this bad…

I need to find the better treatment for this or I won’t be able to survive like this.

Tried, massage and chiropractor.

Osteopath is the next one?