Wk #3-2025 Workout Journal

Au debut

Alright the new week has begun and so did our GVT.

Mentally, I’m prepared but bit worried how I feel after the training:

Can I go to the office and actually work?

Do I need to prepare to take shower at the gym before going to work?

I usually don’t sweat much during workouts so …

We will see how it goes!

Sunday – Treadmill Walking

1.5 hours of walking. Thank gawd I was going home after. I did sweat quite a bit. First time walking 1.5 hours on treadmill but was fun. I just watched my shows while walking 🤣

Monday – Weight Training

• Superset
  • Air squat : 10-10-10
  • Lunges : 8-8-8
• Superset
  • 45° Leg Press : 10-10-10-10-10 reps, 225 lbs
  • BB Stiff Legged Deadlift : 10-10-10-10-10 reps, 135 lbs
• Superset
  • Lying Leg Curl Machine : 10-10-10-10-10 reps, 70lbs
  • Seated Leg Extension : 10-10-10-10-10 reps, 130lbs
• Superset
  • Standing Calf Raises – Plate-loaded : 12-12-12 reps, 140 lbs
  • Seated Calf Raises – Plate : 12-12-12 reps, 25 lbs
• 10 Min Bike Ride

I did it‼️ When I looked at the weights he suggested, I wasn’t really sure but did them all. Deadlift was a little struggle but left enough in a tank to continue the rest of workouts so that’s a huge plus. He’ll definitely increase them weights next week…

Tuesday – Weight Training

• Superset
  • DB Shoulder Press : 10-10-10-10-10 reps, 12.5-12.5-15-15-15 lbs
  • BB Upright Row : 10-10-10-10-10 reps, 65 lbs
• Superset
  • DB Lying Tricep Extension : 10-10-10-10-10 reps, 22.5 lbs
  • DB Incline Bicep Curl : 10-10-10-10-10 reps, 20 lbs
• Superset
  • Cable Tricep Push-down : 10-10-10-10-10 reps, 120-140-140-140-140 lbs
  • DB Hammer Curl : 10-10-10-10-10 reps, 15 lbs
• 10 Min Bike Ride

I could have put more weight but was too afraid that I won’t finish the sets. Next week need to put more weights.

Wednesday – Treadmill Walking

It felt so hard this morning. I was watching K-Drama while I walked so the time didn’t bother me but Assault Treadmill isn’t electric and YOU have the control. I needed some time to get used to the sensation but it’s very good.

Thursday – Circuit Training

• Circuit
  • BB Hang Clean & Strict Press : 8-8-8-8-8 reps, 65-65-75-75-75 lbs
  • BB Standing Bent-over Row : 8-8-8-8-8 reps, 30 lbs
  • Forward Sled Push : 1-1-1-1-1 way, 35 lbs
  • Reverse Sled Pull : 1-1-1-1-1 way, 35 lbs
  • Reverse Crunch (with Kick) : 12-12-12-12-12 reps
  • Half Kneeling Trunk Twist Left : 8-8-8-8-8 reps, 45-45-55-55-55 lbs
  • Half Kneeling Trunk Twist Right : 8-8-8-8-8 reps, 45-45-55-55-55 lbs
  • Stationary Bike : 2-2-2-2-2 min
• 10 Min Bike Ride

I am not really good at these exercises but did it 👏 I was breathing heavily and sweat a bit today. I can get used to this. And it’s a good break from heavy lifting.

Friday – Weight Training

• Superset
  • EB Reverse Fly Palms-down : 10-10-10 reps, Orange Band
  • Incline Push-up : 8-8-8 reps
• Superset
  • BB Bench Press : 10-10-10-10-10 reps, 135 lbs
  • Cable Lat Pull-down (Narrow Grip) : 10-10-10-10-10 reps, 120 lbs
• Superset
  • DB Incline Bench Press : 10-10-10-10-10 reps, 35lbs
  • Seated Cable Row : 10-10-10-10-10 reps, 105lbs
• Superset
  • Cable Tricep Push-down : 12-12-12 reps, 120lbs
  • DB Bicep Curl : 12-12-12 reps, 20lbs
• 10 Min Bike Ride

Alright. I felt good after today’s session. Actually had some reserve left. Could up the weights on most of the exercises next week.

Saturday – Treadmill Walking

Notes to me-self

Okay.

I was a decent week of training sessions.

I feel like I could have pushed more but em…

Eric keeps telling me that I’m doubting what I can do too much and underestimating myself.

Let’s not sell myself short.

I can still stay humble, can’t I.

Click once for Blog Ranking