Au Debut
We’re into the second half of this year.
While everyone celebrates Canada Day, I was up and out at the gym to start the week.
This will be the last week of workout before going on the summer vacation so let’s make it count!
Monday – Weight Training
- Incline DB Bench Press : 45lbs 45° 8 reps → 35° 8 reps → 15° 8 reps x 4 sets (Last rep was failure at 5)
- Incline Bench DB Fly : 25lbs 10 reps x 4 sets
- Cable Fly : 80lbs 10 reps x 4 sets
- Superset
- Rear Deltoid Fly : 60lbs 10 reps x 4 sets
- Pec Fly : 80lbs 10 reps x 1 set, 90lbs 10 reps x 1 set, 100lbs 10 reps x 2 sets (Last rep help in position for 15 sec)
- 5 Min Bike Ride
It was a decent workout today. Haven’t slept well over the weekend so started out very slow but finished good.
Tuesday – Weight Training
- Superset
- Back Squat : 40lbs 10 reps x 1 set, 115lbs 8 reps x 4 sets
- Pendulum Squat : Rubber Band 6 reps x 4 sets
- Leg Press :
- 135lbs 15 reps x 1 set
- 185lbs 15 reps x 3 sets – 3-1 tempo
- Leg Extension :
- 120lbs 8 reps x 1 set
- 110lbs 8 reps x 3 sets – 2 sec hold at the top. Last set 15 sec hold for the last rep.
- 5 Min Bike Ride
Feeling so good after leg workout these days. So hard to do back squats and pendulum squats back and forth but I can tell they are working. My thighs are growing!! Still want them to grow more though.
Wednesday – Treadmill Walking
Thursday – Weight Training
- Pull-up : Body weight 8 reps x 1 set, 15lbs 6 reps x 1 set, 25lbs 6 reps x 3 sets
- Superset
- Lat Pull-down : 105lbs 10 reps x 1 set, 115 10 reps x 3 sets
- T-Bar Row : 35lbs 10 reps x 1 set, 45lbs 10 reps x 3 sets
- Superset
- One-Arm DB Row : 45lbs 10 reps x 4 sets
- Face Pulls : 45lbs 10 reps x 4 sets
- Lying Leg Raise with kick at the top : 10 reps x 3 sets
- 5 Min Bike Ride
My back is on fire???? It’s still burning. I can’t believe I’m doing the pull-ups with weights dangling from my waist lol Eric believes I can do them with 45lbs plate no problem now. GOOOD feeling. I still hate doing ab works though.
Friday – Weight Training
- Deadlift : 35lbs 8 reps x 1 set, 45lbs 8 reps x 3 sets
- Superset
- Hip Thrust : Rubber Band + 70lbs Sandbag 10 reps x 4 sets
- Lowe Back Extension : 25lbs 10 reps x 4 sets
- Superset
- Incline DB Bicep Curl : 27.5lbs 10 reps x 4 sets
- Overhead DB Tricep Extension : 50lbs 10 reps x 4 sets
- Superset
- EZ Bar Reverse Bicep Curl : 50lbs 8 reps x 4 sets
- Lying DB Skull Crusher : 25lbs 10 reps x 4 sets
- Cable Rope Bicep Curl (Up-the-Stack) : 120-100-80-60-40lbs 6-4-4-4-4 reps x 1 set, 140-120-100-80-60lbs 6-4-4-4-4 reps x 2 sets
- Cable Rope Tricep Pulldown (Up-the-Stack) : 160-140-120-110-100lbs 6-4-4-4-4 reps x 3 sets
- 5 Min Bike Ride
For the last workout before the two-week vacation, my arms are legit dead lol Let’s hope I won’t loose what I’ve gained during the vacay lol
Note to me-self
I can’t forget how lucky I am.
Being able to workout with a trainer like this.
Being able to take off for 2 weeks on vacation while everyone is working.
Eric told me to let loose while on vacation a little.
I’m afraid that I loose what I’ve gained though.
Let’s see how my vacation goes!
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