Wk 41-2023 Workout Diary

Intro

Monday was Canadian Thanksgiving.

We all know what that means.

Food and Drinks!!

????

And I did indulge meself loads.

It’s not a good start is it.

Tuesday

• Superset
  • Incline Bench DB Chest Press (higher incline) : 47.5lbs 4 x10
  • Seated Row : 105lbs 4 x10
• Superset
  • BB Bench Press : 95lbs 1 x10, 135lbs 1 x10, 155lbs 3 x10
  • Cable Pull-down (Wide Grip) : 115lbs 4 x10
• Superset
  • Cable Chest Fly : 30lbs ea. 1 x10, 35lbs ea. 3 x10
  • Rear Delt Fly : 50lbs 1 x10, 60lbs 3 x10
• 5 Min Bike Ride

Wednesday

• Squat : 95lbs 1 x10, 135lbs 1 x8, 155lbs 1 x8, 175lbs 3 x6
• Leg Press : 110lbs 1 x10, 290lbs 3 x6
• Superset
  • Back Extension : Bodyweight 3 x10
  • Hip Thrust : 90lbs sand bag 3 x10
• 5 Min Bike Ride

Friday

• Superset
  • Arnold Press :25lbs 1 x10, 30lbs 3 x8
  • Bent-over DB Reverse Fly : 15lbs 4 x10
• Superset
  • Seated DB Front Shoulder Press : 25lbs 4 x10
  • Standing DB Side Shoulder Raise : 15lbs 1 x10, 12.5lbs 3 x10
• Shoulder Press (Drop Set) : 3 x 70-60-50lbs / 6-4-4
• Superset
  • Incline DB Bicep Curl : 20lbs 3 x10
  • Standing DB Reverse Curl : 12.5lbs 3 x10
• Superset
  • EZ Bar Skull Crusher : 60lbs 3 x10
  • Cable Rope Tricep Pull-down : 100lbs 3 x10
• 5 Min Bike Ride

Notes to meself

OMG!

My arms are still In pain!!

But my grip has gotten stronger ever since we started working on the forearms.

I wish the pain goes away soon.

It’s so annoying when training.

Other than that, all seems to be going well.

Let’s hope next week will be another smashing sessions.