Wk 17-2024 Workout Journal

Au Debut

Last weekend was my birthday dinner with friends and family.

Ate way too much and shitty foods.

Got to get back to the routine.

Saying something like this make me sound like I have this massive muscle and lean-cut body but I’m farthest away from looking like that ????

And that’s so sad…

Monday – Weight Training

• BB Bench Press : 95lbs 10 reps x 1 set, 135lbs 10 reps x 2 sets, 145lbs 10 reps x 2 sets, 8 reps x 1 set
• DB Incline Bench Press (Hammer Grip) : 37.5lbs 10 reps x 1 set, 35lbs 10 reps x 3 sets, 8 reps x 1 set
• Superset
  • Cable Fly (High to Low) : 80lbs 10 reps x 4 sets
  • Rear Deltoid Fly : 80lbs 10 reps x 4 sets
• 5 Min Bike Ride

Left shoulder kept giving out when I was doing Incline DB Press. I guess I must have aggravated the rotator cuff somehow…

Tuesday – Weight Training

• Squat : 105lbs 10 reps x 1 set, 155lbs 10 reps x 2 sets, 8 reps x 2 sets, 6 reps x 1 set
• Leg Extension (2 sec hold at the top) : 110lbs 8 reps x 4 sets
• Leg Press : 135lbs 12 reps x 1 set, 188lbs 20 reps x 3 sets
• 3 Min Bike Ride

Eric arrived late so started late. 50 min workout but packed with loads of exercises and my legs were pumped by the end of it. Felt sooo good. Want to be able to load more on Squat though

Wednesday – Treadmill Walking

Not bad. Light sweat. But boy! Me legs are still pumped from yesterday’s training. Good Feeling, right.

Thursday – Weight Training

• Superset
  • Band Back Stretch : 20 reps x 3 sets
  • Hanging Scapula Lift : 10 reps x 3 sets
• Single Arm Lat Pull-down : Tempo 5 sec negative and 1 sec hold at the bottom, 50lbs 5 reps x 1 set, 60lbs 5 reps x 2 sets
• Seated Row : Wide Grip 60lbs 10 reps x 2 sets, [Drop set] 60lbs 8 reps x 1 set, 30lbs 25 reps x 1 set
• Cable Side Raise : 40lbs 10 reps x 3 sets
• Superset
  • Cable Bent-over Pull-over with Rope : 70lbs 10 reps x 3 sets
  • DB Bicep Curls : 20lbs 15 reps x 3 sets
  • Lying DB Skull Crusher : 20lbs 15 reps x 2 sets, 25 reps x 1 set
• 3 Min Bike Ride

Eric was off today because of his moving so trained with Jo. He is very knowledgeable and a good trainer. I just don’t feel the right vibe with him. But it was a good learning training for sure.

Friday – Weight Training

• Deadlift : 90lbs 8 reps x 1 set, 135lbs 8 reps x 3 sets
• Superset
  • Standing BB Shoulder Press : 45lbs 10 reps x 4 sets
  • EZ Curl Bar Upright Row : 65lbs 10 reps x 4 sets
• Superset
  • DB Overhead Tricep Extension : 50lbs 10 reps x 3 sets
  • EZ Curl Bar Bicep Curl : 65lbs 8 reps x 3 sets
• 5 Min Bike Ride

I was feeling clicking knot on my left shoulder while doing the shoulder presses. Eric found the knot and massaged right there quickly and removed the darn knot ???? Does he have a magic hand or summat?

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