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!!
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