WK 16-2025 Workout Journal

Au debut

This is going to be a rough week mentally.

My husband is in a bad shape and in pain all the time.

Trying to fit my workouts and work and nurse him in a day without feeling guilty for not being in pain and doing all these, it’s not as simple as one imagines…

Monday – Weight Training w/ Eric

A) Pull-ups Neutral Grip		15lbs x4	25lbs x4	30lbs x4	30lbs x4
B) Lat Pulldown Wide Grip Front		125lbs x10	135lbs x10	135lbs x10	135lbs x10
B) Cable Tricep Pulldown		220lbs x10	220lbs x10	220lbs x10	220lbs x10
C) Seated Cable Row		135lbs x10	135lbs x10	135lbs x10	135lbs x10
C) Dip		x10	x10	x10	x10
D) Lat Pulldown Narrow Grip			105lbs x15	105lbs x15	105lbs x15
D) Seated DB Tricep Extension			45lbs x15	45lbs x15	45lbs x15
E) 5 Min Stationary Bike Ride

This turned out to be bigger workout than I expected. My arms are pumped lol Left the gym feeling massive lol

Tuesday – Weight Training w/ Anthony

A) Pendulum Squat		45lbs x4	45lbs x4	55lbs x4	65lbs x4
B) Back Squat		135lbs x10	150lbs x10	150lbs x10	150lbs x10
B) Sicilian Crunch		45lbs x10	45lbs x10	45lbs x10	45lbs x10
C) Leg Extension		130lbs x10	150lbs x10	150lbs x10	150lbs x10
C) Cable Core Rotation (Both Sides)		100lbs x10	100lbs x10	100lbs x10	100lbs x10
D) Leg Press 45 Degree			178lbs x15	178lbs x15	208lbs x15
D) Reverse Crunch – Kick up			x15	x15	x15
E) 5 Min Treadmill Walk

My energy level was very low this morning but we pushed through. For my legs to grow, we really need to push more. But I”m stocked that my leg extension is at 150lbs now. It used to be only 65!!!

Wednesday – Treadmill Walking

Didn’t feel good this morning and left earlier than planned…

Thursday – Weight Training w/ Anthony

A) BB Bench Press		205lbs x4	195lbs x4	195lbs x4	195lbs x4
B) DB Bench Press – Neutral Grip		60lbs x10	60lbs x10	60lbs x10	60lbs x12
B) Standing Calf Machine		320lbs x10	320lbs x10	320lbs x10	320lbs x10
C) DB Incline Bench Press		50lbs x10	50lbs x10	50lbs x10	50lbs x10
C) Seated Calf Raise Machine		35lbs x10	35lbs x10	35lbs x10	35lbs x10
D) Chest Press Machine			100lbs x15	100lbs x15	100lbs x15
D) Calf Raise – Incline Leg Press Machine			180lbs x15	180lbs x15	180lbs x15
E) 5 Min Stationary Bike

I’m loving this new training programme. Whole my chest and arms are PUMPED!!!

Friday – Weight Training w/ Anthony

A) Deadlift		165lbs x4	165lbs x4	165lbs x4	165lbs x4
B) RDL		95lbs x10	95lbs x10	95lbs x10	95lbs x12
B) Seated DB Arnold Press		32.5lbs x10	32.5lbs x10	32.5lbs x10	32.5lbs x10
C) Seated DB Side Raise		17.5lbs x10	17.5lbs x10	17.5lbs x10	17.5lbs x10
C) Lying Leg Curl Machine		70lbs x10	70lbs x10	70lbs x10	70lbs x10
D) Rear Deltoid Fly			100lbs x15	100lbs x15	100lbs x15
D) Hip Bridge Rolling FB			x15	x15	x15
E) 5 Min Treadmill Walk

Good session. Could increase weight more on deadlifts next week.

Notes to me-self

Haven’t been doing my cardio days…

Need to get back to that routine.