Au debut
This will the last training before going on vacay for two weeks.
It’s a good time for the muscles to rest and heal.
Especially, after the last few weeks’ heavier training on me back, my back muscles are legit torn and bruised.
Let’s see how this week goes all the same!
Monday – Weight Training
- Incline DB Chest Press : 40lbs 12 reps x 1 set, 10 reps x 4 sets
- Flat DB Chest Press : 42.5lbs 10 reps x 5 sets
- Decline DB Chest Press : 40lbs 10 reps x 5 sets
- 5 Min Bike Ride
Showed bruises to Eric. He was concerned a little and decided to reload this week on upper body workouts. Keep activating the muscle areas so that it won’t harden but the next two weeks rest, we hope that the muscles will be well rested and healed.
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 2 sets
- Superset
- Pendulum Squat : 25lbs 8 reps x 4 sets
- Heel Elevated Squat : 55lbs 12 reps x 4 sets
- Leg Extension : 140lbs 8 reps x 4 sets
- Decline Bench Crunch : 12.5lbs 10 reps x 3 sets
- 5 Min Bike Ride
My legs are legit lumber 🤣 I couldn’t go up the steps on the way out lol But boy it’s a goooood feeling. My heart rate was well over 200 during them superset. No pain No gain innit! Let’s go💪
Wednesday – Weight Training
- Suerset
- Seated DB Shoulder Press : 25lbs 10 reps x 1 set, 30lbs 10 reps x 4 sets
- Seated DB Lateral Raise : 12.5lbs 10 reps x 5 sets
- Superset
- Standing BB Shoulder Press : 65lbs 8 reps x 4 sets
- Bent-Over DB Lateral Raise : 12.5lbs 10 reps x 4 sets
- Standing Poliquin Raise : 10lbs 10 reps x 4 sets
- 5 Min Bike Ride
Stayed away from back exercises today so that the wounds on my left back will have the longer time to heal. But them shoulder exercises were tough enough. They are still burning. Good Sesh!
Thursday – Weight Training
- Deadlift : 115lbs 8 reps x 1 set, 135lbs 8 reps x 4 sets
- Seated Cable Row : 120lbs 10 reps x 1 set, 135lbs 10 reps x 3 sets
- Superset
- Incline DB Bicep Curl : 30lbs 10 reps x 4 sets
- Cable Rope Tricep Push-down : 75lbs 10 reps x 4 sets
- 5 Min Bike Ride
We took time to do deadlifts this morning. Trying to make sure me posture is good throughout the movement as I stressed that I still am afraid of deadlifts. It was very good to go through step by step and hearing the confirmation that I am doing alright. My back still is bruised but no pain so did some exercises to activate the muscle. Very light workouts and was alright✌️
Notes to me-self
Alright now I’m off to vacay for 2 weeks.
Maybe a couple of days of workouts at the hotel in Halifax but other than that, no more workouts!
Rest my muscles and enjoy the vacay (well, it will be another workation).
I know it’s disgusting but this is the bruise on my back right now.
Let’s hope this is gone by the time I get back from the vacay🙏
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