Wk 16-2024 Workout Journal

Au Debut

I wasn’t satisfied with my training last week.

Let’s hope I can get back to at least where I was and not regress!

Monday – Weight Training

• Superset
  • BB Bench Press : 95lbs 10 reps x 1 set, 135lbs 10 reps x 3 sets, 8 reps x 1 set
  • DB Incline Bench Press : 55lbs 10 reps x 3 sets, 8 reps 2 sets
• Superset
  • Lying DB Fly : 20lbs 8 reps x 2 sets, 22.5lbs 8 reps x 2 sets
  • Cable Fly (H to L) : 40lbs 12 reps x 4 sets
• Pec Fly (Down-the-Stack) : 110lbs – 100lbs – 80lbs – 60lbs 8 reps-4 reps-4 reps-4 Reps x 3 sets
• 5 Min Bike Ride

Tuesday – Weight Training

• Squat : 45lbs 10 reps x 1 set, 115lbs 8 reps x 1 set, 135lbs 6 reps x 4 sets (Tempo: 4 sec down +1 sec up)
• Superset
  • Pendulum Squat : 25lbs 10 reps x 4 sets
  • Leg Extension : 110lbs 10 reps x 1 set, 100lbs 10 reps x 3 sets
• Superset
  • Back Extension : 8 reps x 4 sets
  • Reverse Knee Bent Crunch : 10 reps x 4 sets
• 5 Min Bike Ride

Thursday – Weight Training

• Pull-ups : Bodyweight 6 reps x 3 sets
• Superset
  • Wide Grip Cable Lat Pull-down : 120lbs 10 reps x 6 sets
  • T-Bar Standing Row : 50lbs 8 reps x 6 sets
• Superset
  • Rear Detroit Fly : 80lbs 10 reps x 3 sets
  • V-Grip Seated Cable Row : 105lbs 12 reps x 3 sets (tempo 3 sec + 1 sec)
• 5 Min Bike Ride

Friday – Weight Training

• Deadlift : 95lbs 10 reps x 1 set, 135lbs 8 reps x 3 set, 155lbs 8 reps x 1 set
• Superset
  • Incline DB Bicep Curl : 27.5lbs 10 reps x 4 sets
  • DB Overhead Tricep Extension : 50lbs 10 reps x 4 sets
• Superset
  • Isolated DB Bicep Curl : 22.5lbs 10 reps x 1 set, 25lbs 10 reps x 3 sets
  • Cable Single-hand Tricep Pull-down : 100lbs 10 reps x 4 sets
• 5 Min Bike Ride

Saturday – Treadmill Walking

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