Wk 32-2024 Workout Journal

Au debut

I really want to gain more muscle mass but stay lean and cut more.

I have to watch my food in-take but before going back on the strictest diet, I should think hard why I want to do that.

Or not?

Monday – Weight Training

• Incline DB Chest Press : 45lbs
  • 4 sets : 45° 8 reps -> 35° 4 reps -> 15° 4 reps -> Flat 4 reps
• Cable Fly (2 sec hold) : 100lbs 10 reps x 4 sets
• Leg Press :
  • 4 sets : 235lbs 10 reps -> 185lbs 5 reps -> 135lbs 5 reps
• Pec Fly :
  • 10 reps x 1 set : 80lbs -> 70lbs -> 60lbs -> 50lbs
  • 10 reps x 3 sets : 100lbs -> 90lbs -> 80lbs -> 70lbs
• 5 Min Treadmill Walk

It was a good session. Good feeling to start off the week. Could have put more weight on the leg press but for the next time.

Tuesday – Weight Training

• Superset
  • Leg Curl : 110lbs 10 reps x 1 set, 120lbs 10 reps x 1 set, 110lbs x 3 sets
  • Medicine Ball Leg Curl : 10 reps x 4 sets
• Superset
  • Standing BB Shoulder Press : 45lbs 10 reps x 1 set, 65lbs 8 reps x 2 sets, 70lbs 8 reps x 2 sets
  • Bent-over Lateral Raise : 10lbs 10 reps x 5 sets
• Superset
  • Standing DB Shoulder Press : 25lbs 10 reps x 4 sets
  • Standing Side Lateral Raise : 15lbs 10 reps x 4 sets
• Up-the-Stack : 80lbs 6 reps -> 70lbs 3 reps -> 60lbs 3 reps -> 50lbs 3 reps -> 40lbs 3 reps -> 30lbs 3 reps -> 20lbs 3 reps
• 5 Min Bike Ride

Targeting more shoulder workouts this week. Hoping that I would have more caps on my arms. Arms are getting bigger and my shoulders seem to be weaker.

Wednesday – Treadmill Walking

Nothing special but it went very quickly while watching Olympic Games on TV 💧

Thursday – Weight Training

• Superset
  • Deadlift : 115lbs 8 reps x 4 sets
  • Hip Thrust : 70lbs Sandbag 10 reps x 4 sets
• Superset
  • Leg Curl : 75lbs 8 reps x 4 sets
  • Back Extension : Bodyweight 10 reps x 1 set, 10lbs 10 reps x 3 sets
• Leg Press : 185lbs 10 reps x 1 set, 15 reps x 4 sets
• 5 Min Bike Ride

My hamstrings are very tight right now 😂 Let’s hope I can walk normally tomorrow lol

Friday – Weight Training

• Pull-up : Bodyweight 6 reps x 1 set, 25lbs 6 reps x 3 sets
• Superset
  • BB Shoulder Press : 45lbs 8 reps x 1 set, 50lbs 8 reps x 4 sets
  • EZ Bar Upright Row : 50lbs 8 reps x 4 sets
• Superset
  • Incline DB Bicep Curl : 25lbs 8 reps x 1 set, 27.5lbs 8 reps x 3 sets
  • Overhead Cable Tricep Extension : 120lbs 10 reps x 1 set, 140lbs 10 reps x 1 set, 160lbs 10 reps x 2 sets
• Superset
  • EZ Bar Reverse Curl : 50lbs 8 reps x 1 set, 60lbs 8 reps x 3 sets
  • Cable V-Bar Tricep Pushdown: 200lbs 10 reps x 4 sets
• Down-the-Rack DB Bicep Curl : 1 set x 22.5lbs 6 reps -> 20lbs 4 reps -> 17.5lbs 4 reps -> 15lbs 4 reps -> 12.5lbs 4 reps x 10lbs 4 reps -> 7.5lbs 4 reps -> 5lbs 4 reps
• Up-the-Stack Cable Tricep Pushdown : 1 set x 220lbs 6 reps -> 200lbs 3 reps -> 180lbs 3 reps -> 160lbs 3 reps -> 140lbs 3 reps -> 120lbs 3 reps
• 5 Min Bike Ride

My back and shoulders are BURNING!!! And my poor arms😆 But it was a very good session this morning. Took some Advils for the burns just in case. Now need some fuel!!!

Notes to me-self

I changed the domain to more appropriate name lol

And changed the server as well to save some money.

The trainings are going well but I have another two-week vacay coming in September so need to focus and get in more hard trainings.

At least then the vacay becomes proper rest for me poor muscles.

No injuries!!