2024 Week13 Workout Journal

Au debut

We went out to downtown to see a standup comedy show on Sunday that started at 18h00 and didn’t come home until 22h30…

That was a baaad idea.

Couldn’t sleep well and not much recovery…

So needless to say, I started off this week totally wrong ????

Monday – Weight Training

• Superset
  • DB Incline Chest Press : 45lbs 8 reps x 1 set, 50lbs 8 reps x 4 sets
  • Lying DB Chest Press (Neutral Grip) : 35lbs 10 reps x 5 sets
• Superset
  • Wide Grip Seated Cable Row : 100lbs 8 reps x 1 set, 105lbs 8 reps x 3 sets
  • Reverse Grip Seated Cable Row : 90lbs 10 reps x 4 sets
• Superset
  • Cable Pec Fly : 100lbs 10 reps x 3 sets
  • Reverse Cable Fly : 70lbs 10 reps x 3 sets
• 5 Min Bike Ride

Tuesday – Weight Training

• Superset
  • Squat : 115lbs 8 reps x 1 set, 135lbs 8 reps x 1 set + 6 reps x 3 sets
  • Pendulum Squat : Bodyweight 10 reps x 1 set, 25lbs 10 reps x 4 sets
• Superset
  • Sumo Squat : 80lbs 8 reps x 4 sets
  • Leg Extension : 100lbs 10 reps x 4 sets
• Reverse Crunch : 10 reps x 3 sets
• 5 Min Bike Ride

Wednesday – Treadmill Walking

Thursday – Weight Training

• Superset
  • Standing BB Shoulder Press : 25lbs 8 reps x 4 sets
  • Seated DB Shoulder Press (V Lift) : 12.5lbs 10 reps x 4 sets
• Superset
  • Seated DB Shoulder Press (Neutral) : 20lbs 8 reps x 4 sets
  • Standing DB Front Raise : 12.5lbs 10 reps x 4 sets
• Superset
  • DB Front & Side Raise Combined : 17.5lbs 8 reps x 4 sets
  • Rear Deltoid Fly : 70lbs 10 reps x 4 sets
• Cable Side Raise : 30lbs 10 reps x 3 sets
• 5 Min Bike Ride

Friday – Weight Training

• Deadlift : 115lbs 10 reps x 1 set, 155lbs 6 reps x 4 sets
• Superset
  • Leg Curl : 75lbs 10 reps x 3 sets
  • Back Extension : Bodyweight 12 reps x 3 sets
• Superset
  • DB Skull Crasher : 20lbs 8 reps x 3 sets
  • EZ Bar Overhead Tricep Extension : 100lbs 10 reps x 3 sets
  • Rope Cable Pushdown : 80lbs 12 reps x 3 sets
• Superset
  • DB Bicep Curl : 20lbs 8 reps x 3 sets
  • EZ Bar Reverse Bicep Curl : 30lbs 10 reps x 3 sets
  • EZ Bar Cable Bicep Curl : 60lbs 12 reps x 3 sets
• 3 Min Bike Ride

Notes to me-self

I did another 5 day workout week!

Muscle aches all over me body but the soreness is the proof that I have done something right innit.

It’s Easter weekend and I’m sure we will have many gatherings.

I hope I won’t overeat.

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