Wk 18-2024 Workout Journal

Au debut

Eric has been under the weather for almost two weeks.

It’s time for him to give his body a good rest so I’ll be training with a new trainer.

Really a new and young trainer.

Let’s see how this week goes

Monday – Weight Training

• Superset
  • Pull-up : Bodyweight 6 reps x 3 sets, 5 reps x 1 set
  • Wide Grip Cable Pulldown : 70lbs 10 reps x 2 sets, 8 reps x 2 sets
• Superset
  • Incline DB Reverse V-Fly : 5lbs 6 reps x 4 sets
  • T-Bar Row : 90lbs 10 reps x 4 sets
• Superset
  • One-Arm DB Row : 50lbs 8 reps x 4 sets
  • Deltoid Fly : 70lbs 10 reps x 4 sets
• 5 Min Bike Ride

Change of routine is necessary from time to time to shock the nervous system, innit. Instead of starting the week with chest exercises, we started with Back ones this week. I hate back exercises but want some wings. It was rough but all in all good training today.

Tuesday – Weight Training

• Squat : 45lbs 12 reps x 1 set, 95lbs 10 reps x 1 set, 115lbs 8 reps x 1 set, 135lbs 8 reps x 2 set, 145lbs 8 reps x 1 set, 155lbs 8 reps x 1 set
• Superset
  • Pendulum Squat : 25lbs 8 reps x 4 sets
  • Leg Curl : 70lbs 8 reps x 1 set, 75lbs 8 reps x 3 sets
• Leg Press : 50lbs 20 reps x 1 set, 60lbs 20 reps x 3 sets
• Sisilian Twist : 10lbs 12 reps x 4 sets
• Crunch Diagonal Knee Touch Leg Raised : 8 reps x 4 sets
• 5 Min Bike Ride

Anthony was the trainer today since Eric is off this week. He misunderstood the instruction of Eric so some of the exercises weren’t as instructed. But all in all it was a good session. My quads are pumped.

Wednesday – Treadmill Walking

OMG! My legs felt sooo heavy this morning from the workouts yesterday. I believe I needed more sleep to recover too. Even after 30 min walk, I still feel lethargic this morning. Need more caffeine!!

Thursday – Weight Training

• BB Bench Press : 45lbs 12 reps x 1 set, 115lbs 10 reps x 1 set, 135lbs 8 reps x 1 set, 155lbs 8 reps x 3 sets, 135 lbs 8 reps x 1 set
• Superset
  • BB Front Push Press : 45lbs 8 reps x 4 sets
  • DB Side Raise : 20lbs 8 reps x 4 sets
• Superset
  • DB Incline Bench Press : 40lbs 8 reps x 4 sets
  • Cable Cross Over : 80lbs 10 reps x 1 set, 100lbs 10 reps x 1 set, 120lbs 10 reps x 2 sets
• Superset
  • Rear Deltoid Fly : 60lbs 10. reps x 3 sets
  • Pec Fly : 110lbs 10 reps x 1 set. 100lbs 10 reps x 2 sets
• 5 Min Bike Ride

2nd training with Anthony. He’s very attentive so he found many broken forms for me to correct. Let’s hope that will help with my left shoulder pain. It was a tough programme Eric created for me to do and it really was rough and I feel spent lol I guess that’s why I pay to be a the gym innit. All is good.

Friday – Weight Training

• Deadlift : 45lbs 12 reps x 1 set, 95lbs 10 reps x 1 set, 115lbs 8 reps x 1 set
• Superset
  • Deadlift : 135lbs 8 reps x 1 set, 155lbs 8 reps x 3 sets
  • Dips : Bodyweight 8 reps x 4 sets
• Superset
  • Seated DB Tricep Extension : 50lbs 8 reps x 4 sets
  • Incline DB Bicep Curl : 25lbs 8 reps x 4 sets
• Superset
  • Lying DB Skull Crusher : 25lbs 8 reps x 4 sets
  • Standing EZ Bar Bicep Curl : 80lbs 8 reps x 4 sets
• 5 Min Bike Ride

Jo came over and helped Anthony. All of a sudden the workout gets tougher!! Jo is really good but boy he is one tough coach. My arms are pumped for the weekend but I’m alone this weekend to next week lmao

Notes to me-self

It was a great week training with a different trainer.

The different training method and intensity make a difference in how your muscles feel.

Looking for the next week but my muscle pains aren’t going away yet!!!

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