Au debut
I had great sessions last week.
I’m hoping that it will continue!
I’m afraid that I ate too much junk food over the weekend.
Monday – Weight Training
- Incline DB Chest Press :
- 50lbs 10 reps x 1 set
- 60lbs 3 set, 45° 6 reps -> 15° 4 reps -> Flat 4 reps
- Cable Chest Fly : 140lbs 10 reps x 4 sets
- Pec Fly (Down the stack) : 80lbs 10 reps -> 70lbs 8 reps -> 60lbs reps -> 50lbs reps x 3 sets
- 5 Min Bike Ride
It was a great session again today. I’m surprised at myself, too! lol Let’s hope I can continue like this week.
Tuesday – Weight Training
- Back Squat : 45lbs 10 reps x 1 set, 115lbs 8 reps x 1 set, 135lbs 8 reps x 1 set, 155lbs 6 reps x 1 set, 165lbs 6 reps x 2 sets
- Superset
- Pendulum Squat : 25lbs 8 reps x 4 sets
- Heel Elevated Squat.: 50lbs 12 reps x 4 sets
- Leg Extension (4 sec down) : 120lbs 8 reps x 4 sets
- 5 Min Bike Ride
I’m DEAD! No. My legs ARE DEAD! It was legit quad heavy session today. It was the first time for me to do them, “Heel Elevated Squat”. And they seriously work on the quads. I felt the pump IMMEDIATELY. But combined with Pendulum Squats?! I was dead right there. Someone needs to bring me the loo today 🤣
Wednesday – Stationary Bike Ride
Thursday – Weight Training
- Pull-up : Bodyweight 6 reps x 1 set, 15lbs 6 reps x 2 sets, 8 reps x 1 set
- Superset
- BB Shoulder Press : 45lbs 6 reps x 1 set, 95lbs 4 reps x 3 sets
- DB Bent-Over Lateral Raise : 10lbs 10 reps x 1 set, 12.5lbs 10 reps x 1 set, 15lbs 10 reps x 1 set
- Superset
- Seated DB Lateral Raise : 15lbs 10 reps x 4 sets
- Seated DB Front Raise : 12.5lbs 10 reps x 4 sets
- Machine Shoulder Press (Up-the-Stack) : 90lbs 6 reps -> 80lbs 3 reps -> 70lbs 3 reps -> 60lbs 3 reps x 2 sets, 90lbs 6 reps -> 80lbs 3 reps -> 70lbs 3 reps -> 60lbs 3 reps -> 50lbs 3 reps -> 40lbs 3 reps -> 30lbs 3 reps x 1 set
- 5 Min Bike Ride
My shoulders are BURNING!! It will hurt for a few days for sure😆 But it’s a good feeling. Almost like I did a good thing. My back muscles are still inflamed from the last week’s training so we went very light today. He saw the agony I was feeling in me face. That’s a good thing about training with a good PT. He catches my condition of that day very quickly and change the plan accordingly. We all have a good and bad day, physically and mentally. It was another great session this week. Feeling GREAT!
Friday – Weight Training
- Deadlift : 95lbs 8 reps x 1 set, 115lbs 8 reps x 1 set, 135lbs 8 reps x 3 sets
- Leg Curls (Inside & Outside) : 50lbs 6 reps ea. x 2 sets, 55lbs 6 reps ea. x 2 sets
- Superset
- Cable Rope Tricep Push-down : 200lbs 10 reps x 1 set, 210lbs 10 reps x 1 set, 220lbs 10 reps x 1 set, 240lbs 10 reps x 2 sets
- DB Incline Bicep Curl : 30lbs 10 reps x 5 sets
- 5 Min Bike Ride
I felt so knackered this morning. Eric saw it and switched to the lighter workouts today. Still pushed but just enough. Good session all the same💪
Notes to me-self
This week, I had many good sessions.
Because I haven’t been able to sleep well, I really feel knackered today.
No energy left.
Need to have a good night’s sleep this weekend and hit it hard next week.
‘cuz I’ll be off on another vacay for 2 weeks!!!
Hard workouts next week and healing the muscles during vacay.
Fantastic plan innit?
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