Wk 31-2024 Workout Journal

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!