Wk 51-2023 Workout Journal

Intro

This is going to be the last workout week this year.

The gym will be closed on Christmas and New Year.

Let’s make it a good week!

Monday – Treadmill Walking

Tuesday – Weight Training

• Superset
  • BB Bench Press : 95lbs 1 x10, 115lbs 1 x10, 135lbs 1 x10, 155lbs 1 x8, 165lbs 3 x8
  • EZ-Bar Cable Straight Arm Pulldown : 90lbs 7 x10
• Superset
  • Incline Bench DB Bent Arm Fly : 40lbs 4 x10
  • Seated Cable Row (Single Handles Fly-out) : 70lbs 4 x10
• Push-up with band : 3 x10
• 5 Min Bike Ride

Wednesday – Weight Training

• Deep Squat : 95lbs 1 x10, 135lbs 1 x10, 155lbs 1 x8, 175lbs 1 x6, 180lbs 1 x4, 190lbs 2 x2
• Superset
  • Hip Thrust (Sand bag) : 70lbs 3 x10
  • Lower-back Extension (Slow Tempo) : 3 x10
• Leg Press : 110lbs 1 x12, 160lbs 2 x12
• 5 Min Bike Ride

Friday – Weight Training

• Superset
  • Close Grip BB Bench Press : 95lbs 1 x10, 135lbs 1 x10, 155lbs 3 x10
  • Seated DB Bicep Curl : 35lbs 5 x10
• Superset
  • Bent-over Cable Tricep Extension : 60lbs 3 x10
  • EZ-bar Preacher Bicep Curl : 50lbs 3 x10
• Superset
  • Reverse DB Curl : 17.5lbs 3 x10
  • Cable Overhead Tricep Extension : 40lbs 3 x10
• 5 Min Bike Ride

Notes to me-self

This year’s workout has been done.

I will take a week off from workouts during this holiday season.

I might do some light exercises at hotel gym here and there while we travel.

I’m so happy that I have made a huge progress this year.

That’s something no one can take away from me.

Let’s hope the next year will bring me more progresses and accomplishments.