Au Debut
After 2 weeks of being ill, I need to refocus on the training.
This week is a new beginning so let’s make it a gooood start.
Monday – Weight Training
- Superset
- BB Bench Press : 95lbs 10 reps x 2 sets, 135lbs 8 reps x 3 sets
- DB Incline Bench Press : 95lbs 8 reps x 4 sets, 95lbs 6 reps x 1 set
- Superset
- Cable Fly : 100lbs 10 reps x 4 sets
- Pec Fly : 100lbs 10 reps x 4 sets
- 5 Min Bike Ride
Tuesday – Weight Training
- Squat : 95lbs 10 reps x 1 set, 135lbs 10 reps x 4 sets
- Leg Press : 185lbs x 10 reps x 5 sets
- Superset
- Standing Calf Raise : 80lbs 10 reps x 4 sets
- Seated Calf Raise : 25lbs 10 reps x 4 sets
- 5 Min Bike Ride
Wednesday – Treadmill Walking
Thursday – Weight Training
- Superset
- Pull-ups : Bodyweight 10 reps x 1 set, 8 reps x 2 sets, 5 reps x 2 sets
- Seated Cable Row : 90lbs 10 reps x 1 set, 120lbs 10 reps x 4 sets
- Superset
- Reverse Grip Cable Lat Pull-down : 115lbs 10 reps x 1 set, 110lbs 10 reps x 4 set
- T-Bar Row : 60lbs 10 reps x 5 sets
- Superset
- Standing Shoulder Press (Wide) : 17.5lbs 10 reps x 5 sets
- Shoulder Press (Machine) : 70lbs 10 reps x 5 sets
- Superset
- EZ-bar Upright Row : 30lbs 10 reps x 3 sets
- Cable Side Raise : 40lbs 10 reps x 3 sets
- 5 Min Bike Ride
Friday – Weight Training
- Deadlift : 95lbs 10 reps x 1 set, 135lbs 10reps 10 reps x 3 sets
- Superset
- Hip Thrust : 70lbs sandbag 10 reps x 3 sets
- Leg Curl : 75lbs 10 reps x 3 sets
- Superset
- Incline DB Bicep Curl : 20lbs 10 reps x 3 sets
- EZ Bar Reverse Curl : 30lbs 10 reps x 3 sets
- Superset
- DB Skull Crusher : 27.5lbs 10 reps x 3 sets
- Cable Rope Overhead Extension : 200lbs 10 reps x 1 set, 160lbs 6 reps x 1 set, 140 lbs 10 reps x 1 set
- 5 Min Bike Ride
Notes to me-self
This was very rough week of training.
Being away from serious training for a couple of weeks, I had no endurances 🙁
I was so knackered into half an hour of training.
Muscle pain stayed with me more than usual, too.
Let’s hope I can manage the muscle pain better next week.
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