Wk 51-2024 Workout Journal

Au debut

2024 is almost over.

This week will be the last full week of training before the new year.

Since we ain’t got no plans for Xmas this year, I might just continue training next week, too.

I will have to make a decision either way and let Eric know.

Monday – Weight Training

• Superset
  • Deadlift : 10-8-8-4-8 reps, 115-175-175-190-155 lbs
  • Hip Thrust : 8-8-8-8-8 reps, Green Rubber
• Superset
  • BB Front Push Press : 10-8-8-4-8 reps, 55-65-75-80-70 lbs
  • DB Bent-over Reverse Fly : 10-8-6-6-8 reps, 10-12.5-15-15-12.5 lbs
• Superset
  • DB Seated Side Raise : 10-8-6-6 reps, 15-15-17.5-17.5 lbs
  • DB Seated Front Raise : 10-8-6-6 reps, 10-10-12.5-12.5 lbs
• Superset
  • DB Incline Bicep Curl : 10-8-6-4 reps, 22.5-22.5-22.5-22.5 lbs
  • Dips : 10-8-6-4 reps, Bodyweight
• 5 Min Bike Ride

Good! I was able to finish this programme today. My right arm is still sore and feel a slight pinch as I curl but kept the weight light enough to complete them sets. BUT 190lbs DEADLIFT!!! That was my personal best so far. Feeling very good this morning✌️

Tuesday – Weight Training

• Circuit x 4
  • BB Power Clean & Strict Press : 65lbs x 12 reps
  • Box Step Up Alternated : DB 10lbs x 8 reps
  • Sicilian Crunch : 25lbs x 12 reps
  • DB Lying Leg Raise : 5lbs x 8 reps
  • Sled Forward Push : 0-0-10-35lbs
• 5 Min Bike Ride

It was a good session with Anthony this morning. I’ve done this circuit a little better this time around although my heartbeat has risen as far as 126 lol

Wednesday – Treadmill Walking

Sooo sleepy this morning. But did what I had to do💪

Thursday – Weight Training

• Superset
  • Sumo Squat : 10-8-6-4-8 reps, 115-125-145-150-125 lbs
  • Plank Static : 30-30-30-30-30 sec
• Superset
  • Pull-up Wide Grip : 10-8-8-4-8 reps, Body weight
  • BB Bench Press : 10-8-8-4-8 reps, 155-165-170-175-155 lbs
• Superset
  • Pull-up Neutral Grip : 6-6-4-4 reps, Body weight
  • DB Bent-over Row Supported : 10-8-6-4 reps, 45-45-45-45 lbs
• Superset
  • BB Bent-over Row Reverser Grip : 10-10-10-10 reps, 55-55-55-55 lbs
  • DB Incline Bench Press : 10-10-10-10 reps, 37.5-37.5-37.5-37.5 lbs
• 5 Min Bike Ride

It was another great session. Not many people now that the holiday season has begun. Love these upper body workouts. But obvious change in how much I can lift ever since we trained legs more heavily. Loving the progress!

Friday – Weight Training

• Superset
  • Back Squat : 10-8-6-6 reps, 115-125-135-135 lbs
  • Pendulum Squat : 10-8-6-4 reps, 25-45-55-65 lbs
• Superset
  • Stiff Leg Deadlift -Trap Bar : 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, 115-125-145-141.5lbs
  • Decline Crunch : 10-10-10-10 reps, 14lbs Medicine Ball
  • Russian Twist : 10-10-10-10 reps, 14lbs Medicine Ball
• 5 Min Bike Ride

Yes. I was dead by the end of the session. But felt sooo good. I didn’t have much energy in the beginning but I’m happy that I was able to complete the programme although it was very rough lol

Notes to me-self

The diet programme didn’t transfer to my mobile properly and I was following the wrong diet plan for almost 2 weeks.

What a bummer!

‘cuz I was able to consume more carbohydrates with the wrong programme 🤣

Now I’m back to 2000 cal a day😭

Alright, enough bitching about it.

One more week of training this year.

Let’s end it on a high note!!