Au debut
It’s 50th week of 2024.
Almost this year is over.
Many things happened this year, too.
But one thing is certain.
That I’m happy with the progresses I’ve made so far.
Isn’t it all that matters?
Monday – Weight Training
- Superset
- Deadlift : 10-8-8-4-8 reps, 115-155-160-175-155 lbs
- Hip Thrust : 8-8-8-8-8 reps, Green Band
- Superset
- BB Front Push Press : 10-8-8-4-8 reps, 45-55-55-60-55 lbs
- DB Bent-Over Reverse Fly : 10-8-6-6-8 reps, 10-12.5-15-15-12.5 lbs
- Superset
- Seated DB Front Raise : 10-8-6-6 reps. 10-10-12.5-12.5 lbs
- Seated DB Side Raise : 10-8-6-6 reps, 15-15-17.5-17.5 lbs
- 5 Min Bike Ride
There was another sets of exercises but my forearm started crumping and couldn’t grab the weights any more💢 It was going so good this morning so what a bummer… My arm has been in pain for awhile so I need to be careful.
Tuesday – Weight Training
- Circuit x 3 rounds
- Stiff Leg Deadlift : 35lbs 12 reps
- Step up : 6″ 20lbs 8 reps (1 set), 18″ 20lbs 8 reps (2 sets)
- Sicilian Crunch : 25lbs 12 reps
- Reverse Crunch Kick-up : 8 reps
- Sled Forward Push : No weight (1 set), 25lbs (2 sets)
- Superset
- Leg Extension : 100lbs 10 reps x 3 sets
- Leg Curl : 100lbs 10 reps x 3 sets
- 5 Min Bike Ride
Legit dead. I’m dead this morning. I haven’t seen my heart rate go up as high as it did this morning🤣 My right arm is still a problem. Can’t lift anything so we switched programme again and did leg exercises.
Wednesday – Indoor Walking
Walked on Assault Carpet today instead of Electrical Treadmill. Totally different feeling. Probably I should keep using this instead of Treadmill.
Thursday – Weight Training
- Superset
- BB Sumo Squat : 10-8-8-4-8 reps, 115-125-155-175-115 lbs
- Plank Static : 30s-30s-30s-30s-30s
- Superset
- Pull-up Wide Grip : 10-8-8-4-8 reps, Body weight
- BB Bench Press : 10-8-8-4-8 reps, 135-155-155-170-155 lbs
- Superset
- Pull-up Neutral Grip : 6-6-4-4 reps, Body weight
- DB Supported Bent-over Row : 10-8-6-4 reps, 45-47.5-47.5-47.5 lbs
- Superset
- DB Inclined Bench Press : 10-10-10-10 reps, 45-45-45-45 lbs
- BB Bent-over Row : 10-10-10-10 reps, 115-115-115-115 lbs
- 5 Min Bike Ride
OMG, it was a great session!! We haven’t trained upper body for a week and Wham!! All in one session AND Sumo Squat to start 🤣 After bench pressing 170lbs, I still had some reserve so I can press more ?!?!? That made me feel sooo good👍
Friday – Weight Training
- Superset
- Back Squat : 10-8-6-6 reps, 115-125-135-135 lbs
- Pendulum Squat : 10-8-6-4 reps, 25-30-30-35 lbs
- Superset
- Stiff Leg Deadlift : 10-8-6-6 reps, 115-115-125-125 lbs
- Lying Leg Curl : 8-8-8-8 reps, 75-75-80-80 lbs
- Superset
- BB Sumo Squat : 10-8-6-6 reps, 115-125-135-135 lbs
- Decline Bench Crunch : 10-10-10-10 reps
- DB Russian Twist : 10-10-10-10 reps, 12-12-12-12 lbs
- 5 Min Bike Ride
I’m done this morning 🤣 First training with Gab and he was good. Only 19!! But he was very good at pointing small improvement points. My legs are seriously dead now. And my abs??? I don’t remember anyone training me abs like this since Miguel trained me?? Was a great training.
Notes to me-self
The right arm seems to have gotten much better by Friday.
Thursday’s training actually helped release some tension in the troubled area, I believe.
Anthony didn’t push it but enough to activate muscles I guess.
I guess it’s good to train with a different trainer from time to time.
Gab was a legit surprise.
Wasn’t expecting much so I was pleasantly surprised.
Now a good rest for the weekend and prepare for another week of trainings.
GROW LEGS GROW!!!
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