2024 Week-11 Workout Journal

Table of contents

Au Debut

Back to the routine!

I still can’t shake off this cold and feel sortta weak and un-motivated.

But I’ve gotta push on, yeah?

Superset
- DB Lying Chest Press : 45lbs 10 reps x 1 set, 50lbs 10 reps x 5 set
- Cable Lat Pull-down : 90lbs 10 reps x 1 set, 115lbs 10 reps x 5 set
Superset
- Pec Fly : 90lbs 10 reps x 4 sets
- Seated Cable Row : 115lbs 10 reps x 4 sets
3 Min Bike Ride

Superset
- Squat : 45lbs 10 reps x 1 set, 75lbs 10 reps x 1 set, 95lbs 10 reps x 2 set, 105lbs 10 reps x 1 set, 135lbs 10 reps x 1 set
- Side Slide : 8 reps x 6 set
Superset
- Leg Extension : 110lbs 10 reps x 4 set
- Leg Curl : 60lbs 10 reps x 4 set
Superset
- Reverse Crunch : 10 reps x 3 set
- Russian Twist : 25lbs 10 reps x 3 set
5 Min Bike Ride

Superset
- DB Incline Bicep Curl : 20lbs 8 reps x 4 sets
- DB Standing Hammer Curl : 17.5ls 10 reps x 4 sets
- EZ Bar Reverse Curl : 30lbs 10 reps x 4 sets
Superset
- Seated DB Overhead Tricep Extension : 45lbs 8 reps x 4 sets
- EZ Bar Skull Crusher : 60lbs 8 reps x 1 set, 50lbs 10 reps x 3 sets
- Rope Tricep Pushdown : 75lbs 10 reps x 4 sets

Deadlift : 95lbs 10 reps x 1 set, 120lbs 10 reps x 1 set, 135lbs 10 reps x 1 set, 155lbs 10 reps x 1 set, 157.5lbs 10 reps x 1 set
Superset
- Pull-ups : Bodyweight 8 reps x 3 sets
- Cable Fly (Targeting higher pec) : 30lbs 10 reps x 3 sets
Drop set – Pec Fly : 1 set x 120lbs 8 reps / 110lbs 4 reps / 100lbs 4 reps / 90lbs 4 reps / 80lbs 4 reps / 70lbs reps / 60lbs reps
Down-the-stack Pec Fly : 1 set 100lbs 6 reps / 90lbs 3 reps / 80lbs 3 reps / 70lbs 3 reps / 60lbs 3 reps / 50lbs 3 reps / 40lbs 3 reps / 30lbs 3 reps / 20lbs 3 reps / 10lbs 3 reps
3 Min Bike Ride

It’s been a trying week.

Visitors from Japan at the office and my being still sick.

Still got in whatever I can so that’s a win for now.

Can’t wait to get over this and start training properly hard!