Wk 45-2023 Workout Diary | Kevin's Journal

Wk 45-2023 Workout Diary

Workout
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Intro

DST has ended and the temperatures have also come down.

Winter is around the corner and we can all feel it.

Nonetheless, the gym hasn’t closed and my weight hasn’t shrunk.

Muscle we’ve built so far can melt away.

I’m sticking to the plan and hitting the gym everyday this week as well💪

Sunday – Treadmill Walking

Monday – Stationary Bike Ride

Tuesday – Weight Training

  • Superset
    • Incline Bench DB Chest Press : 52.5lbs 1 x10, 55lbs 3 x8
    • Cable Lat Pull-down : 155lbs 4 x10
  • Superset
    • Lying DB Pec Fly : 35lbs 4 x10
    • Straight-Arm Pulldown (Bar) : 100lbs 4 x10
  • Superset
    • Cable Chest Press : 30lbs 4 x10
    • T-Bar Row : 70lbs 4 x10
  • 5 Min Bike Ride

Wednesday – Weight Training

  • Deep Squat : 95lbs 1 x10, 115lbs 1 x10, 135lbs 1 x8, 155lbs 2 x8, 155lbs 1 x6
  • Superset:
    • Leg Curl : 75lbs 4 x10
    • Pendulum Squat : 45lbs 4 x10
  • Seated Hammer Grip Shoulder Press : 40lbs 1 x8, 42.5lbs 1 x8, 45lbs 1 x8, 50lbs 1 x8, 55lbs 1 x6
  • 5 Min Bike Ride

Thursday – Treadmill Walking

Friday – Weight Training

  • Deadlift : 95lbs 1 x8, 115lbs 4 x8
  • Superset
    • Close Grip BB Chest Press : 95lbs 1 x10, 115lbs 3 x8
    • EZ-Bar Bicep Curl : 80lbs 2 x8, 2 x10
  • Superset
    • EZ-Bar Cable Tricep Push-down : 70lbs 1 x10, 80lbs 3 x10
    • Incline Bench DB Bicep Curl : 25lbs 4 x10
  • Down-the-Stack :
    • 110lbs 1 x8, 105lbs 1 x4, 100lbs 1 x4, 95lbs 1 x4, 90lbs 1 x4, 80lbs 1 x4
  • Down-the-Rach :
    • 22.5lbs 1 x8, 20lbs 1 x4, 17.5lbs 1 x4, 15lbs 1 x4 12.5lbs 1 x4, 10lbs 1 x4
  • 5 Min Bike Ride

Saturday

Note to meself

My sleep has been shit for a long time and with Apple Watch, I began monitoring my sleep a bit further.

I found out that the depth of my sleep is really non-existent.

It’s like 44min in average.

Most of my sleep is tagged “light sleep”.

No wonder I don’t feel rested.

Need to correct that somehow.

Does anyone know how?

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