Au debut
Past weekend was filled with laughs and fun time on the boat.
Who would have thought that I would get on a plastic tube and pulled around by a boat skidding across the water at the age of 53…????
I have to admit it was fun‼️
Anywho…
Eric says we will hit harder from this week.
Let’s see how this week’s trainings go.
Monday – Weight Training
- DB Chest Press Variation
- Warmup : Incline 42.5lbs 8 reps x 1 set
- 2 sets : 45lbs, 45° -> 35° -> 15° -> Flat : 8 reps all the way
- 3rd set : 45lbs, 45° -> 35° -> 15° -> Flat : 8 reps -> 8 reps -> 8 reps -> 6 reps
- 4th set : 45lbs, 45° -> 35° -> 15° -> Flat : 8 reps -> 8 reps -> 6 reps -> 5 reps
- Cable Chest Fly (Short Breaks) : 80lbs 15 reps x 3 sets
- Back Squad : 95lbs 10 reps x 1 set, 115lbs 8 reps x 3 sets
- TRX Squad : Bodyweight 15 reps x 4 sets
- 5 Min Bike Ride
It was a very good session. I usually don’t sweat during workouts but I was feeling the sweat coming down on me face. Most of the time I was trying to catch the breath. Need more endurances… My arms go before my chest… I still think that is a big problem for my chest to grow further…
Tuesday – Weight Training
- Superset
- Leg Extension : 120lbs 8 reps x 2 sets, 140lbs 8 reps x 1 set
- Leg Curl : 120lbs 8 reps x 3 sets
- Cable Lat Pulldown : Wide -> Close -> Reverse Grips 110lbs 8 reps x 3 sets
- Leg Press :
- 225lbs 6 reps x 1 set,
- 325lbs 6 reps -> 275lbs 6 reps -> 225lbs 6 reps x 3 sets
- Superset
- Standing Calf Raise : 200lbs 10 reps x 5 sets
- Seated Calf Raise : 25lbs 10 reps x 5 sets
- 5 Min Bike Ride
OMG! It was a super hard leg day. I really love these training. I can’t wait to see my legs grow!
Wednesday – Treadmill Walking
Good walking lol
Thursday – Weight Training
- Hip Thrust : Rubber Band + 70lbs Sandbag 10 reps x 4 sets
- Superset
- BB Shoulder Press : 45lbs 8 reps x 1 set, 65lbs 10 reps x 3 sets
- DB Side Raise : 15lbs 10 reps x 3 sets
- Superset
- Bent-over DB Lateral Raise : 12.5lbs 10 reps x 4 sets
- Front/Side DB Raise Combination : 10lbs 10 reps x 4 sets
- Shoulder Press Machine : 80lbs -> 70lbs -> 60lbs -> 50lbs -> 6-3-3-3 reps x 2 sets
- Shoulder Press Machine Up-the-Stack : 80lbs -> 70lbs -> 60lbs -> 50lbs -> 40lbs -> 30lbs -> 20lbs 6-3-3-3-3-3-3 reps x 1 set
- 5 Min Bike Ride
OMG! We haven’t worked on me shoulders for a while so this felt sooo good. I always felt that my shoulders need more volume so I’m good with a bit of pain ????
Friday – Weight Training
- Superset
- Deadlift : 95lbs 10 reps x 1 set, 155lbs 8 reps x 3 sets
- Pull-up : 10lbs 8 reps x 1 set, 25lbs 6 reps x 3 sets
- Superset
- Preacher Bench EZ Bar Bicep Cul : 40lbs 10 reps x 1 set, 60lbs 10 reps x 3 sets
- DB Head Crusher : 30lbs 10 reps x 1 set, 35lbs 10 reps x 3 sets
- Superset
- DB Incline Bicep Curl : 20lbs 10 reps x 1 set, 25lbs 10 reps x 3 sets
- Tricep Cable Pushdown : 120lbs 10 reps x 1 set, 140lbs 10 reps x 1 set, 160lbs 10 reps x 1 set, 200lbs 10 reps x 1 set
- 5 Min Bike Ride
It was a great training this morning. My arms will be sore definitely. Anthony was shadowing today. He is learning quickly but needs to take more control of the session.
Notes to me-self
Finally the real session started.
I can feel the pains on my every muscle. Good feeling though.
Eric has been pushing me each session (other than Thursday).
Can’t wait for the next week’s session!
Click for Blog Ranking????
