Au debut
This is the last week of 2024!
My schedule hasn’t changed. 4 days except for Xmas day.
I’m taking off next week so I should put in as much as I can!
Monday – Weight Training
- Superset
- Deadlift : 10-8-8-4-8 reps, 115-145-145-190-155 lbs
- Hip Thrust : 8-8-8-8-8 reps, Green Rubber Band
- Superset
- BB Push Press : 10-8-8-4-8 reps, 55-60-65-80-70 lbs
- DB Bent-over Reverse Fly : 10-8-6-6-6 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 lbs
- Dip : 10-8-6-4 reps, Body Weight
- 5 Min Bike Ride
It was a good session this morning. Tomorrow is a circuit training and not looking forward to it at all lol
Tuesday – Weight Training
- Circuit x 4 sets
- Stiff Leg Deadlift – Trap Bar : 12 reps x 115lbs
- Box Step up, Alternated : 16 reps x 10lbs
- Sicilian Crunch – Plate : 12 reps x 25lbs
- DB Lying Leg Raise : 12 reps x 5lbs
- Forward Push – Sled : Return
I did them!!! I wasn’t really feeling it this morning but I did them.
Wednesday – Treadmill Walking
Today’s Christmas but why not ? I ain’t got much going on and ate quite lot of bad foods last night along with a few glasses of sparkling wine. Half an hour walk won’t do much but better than nothing right?
Thursday
- Superset
- Sumo Squat : 10-8-8-4-8 reps, 115-125-135-165-115 lbs
- Plank Static : 30 sec
- Superset
- Pull-up Wide Grip : 10-8-8-4-8 reps, Body Weight
- BB Bench Press : 10-8-8-4-8 reps, 155-165-175-185-155 lbs
- Superset
- Pull-up Neutral Grip : 6-6-4-4 reps, Body Weight
- DB Bent-over Row Supported : 10-8-6-4 reps, 45lbs
- Superset
- DB Incline Bench Press : 10-10-10-10 reps, 37.5lbs
- BB Bent-over Row Reverse Grip : 10-10-10-10 reps, 65lbs
- 5 Min Bike Ride
No trainer today. We all need some off days, don’t we. At least, I showed up and did my planed workouts. Not bad innit.
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, 115-125-125-125 lbs
- Lying Leg Curl Machine : 8-8-8-8 reps, 75-75-75-75 lbs
- Superset
- Sumo Squat : 10-8-6-6 reps, 115-125-142.5-156 lbs
- Decline Crunch : 10-10-10-10
- Russian Twist : 10-10-10-10, 12 lbs Medicine Ball
- 5 Min Treadmill Walk
This session is very hard. I’ve worked on my legs every day and hitting hard again. My legs feel swollen lol But I guess that’s the effect we want innit.
Notes to me-self
The training of 2024 is officially over!!
I’m taking a week off from the training although I might do a light workouts while we stay at a nice hotel in Ottawa next week.
I’ve noticed a slight pain on my left knee and that is worrying me a little bit.
The week off from hard training is what it needs probably.
Next year’s goal is to gain 10lbs of muscle mass!!
The new training programmes will be toward that goal so I’m buzzing (and a bit scared🤭)
This never ending of self-satisfaction…
Let’s see how much longer I can keep up with it.
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