2024 Week 6 Workout Journal | Kevin's Journal

2024 Week 6 Workout Journal

Workout
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Au Debut

From this week, I restart weight training.

This year, I’m training 4 times a week with Eric, my trainer.

Let’s see how I can get to where I want to be.

Monday – Weight Training

  • Superset
    • Incline DB Chest Press : 25lbs 1 x10, 30lbs 1 x10, 40lbs 3 x10
    • Cable Lat Pulldown : 75lbs 1 x10, 90lbs 4 x10
  • Superset
    • Leg Extension : 75lbs 1 x10, 90lbs 4 x10
    • Leg Curl : 75lbs 1 x10, 90lbs 4 x10
  • Superset
    • Flat DB Chest Press : 40lbs 5 x10
    • Seated Cable Row : 75lbs 5 x10
  • 3 Min Bike Ride

Tuesday – Weight Training

  • Superset
    • Seated DB Shoulder Press : 20lbs 4 x10
    • Seated DB Side Raise : 10lbs 4 x10
  • Half Squat : 45lbs 1 x40, 65lbs 1 x40, 75lbs 1 x40
  • Full Deep Squat : 95lbs 2 x40
  • Superset
    • Bent-over DB Row : 25lbs 4 x10
    • Straight-Arm Cable Pulldown : 45lbs 4 x10
  • Superset
    • Kettlebell Swing : 15lbs 4 x6
    • Medicine Ball Throw Slam : 4 x10
  • 5 Min Bike Ride

Wednesday – Treadmill Walk

Thursday – Weight Training

  • Superset
    • DB Incline Bench Bicep Curl : 17.5lbs 1 x10, 20lbs 1 x10, 22.5lbs 3 x10
    • Lying DB Skull Crusher : 17.5lbs 1 x10, 20lbs 4 x10
  • Superset
    • Zottman Curl : 15lbs 4 x10
    • Straight Bar Cable Pushdowns : 90lbs 4 x10
  • Leg Press : 25lbs 1 x10, 75lbs 3 x10
  • Arm Finisher – Bi Curl + Trick Kickback : 15lbs 3 x10
  • 5 Min Bike Ride

Friday – Weight Training

  • Dead Lift : 95lbs 1 x10, 105lbs 4 x10
  • BB Bench Press : 45lbs 1 x10, 60lbs 1 x10, 95lbs 1 x10, 135lbs 1 x10, 155lbs 1 x10, 175lbs 1 x6, 185lbs 1 x3
  • Chest Press Machine (Down-the-Stack) : 80lbs 1 x8, 70lbs 1 x4, 60lbs 1 x4, 50lbs 1 x4, 40lbs 1 x4, 30lbs 1 x4, 20lbs
  • 5 Min Bike Ride

Saturday

No workout due to travelling to NY

Notes to me-self

It was a decent week of training.

Gradually brought the intensity up throughout the week and we noticed that I’m quickly catching up to where I left off.

Good feeling to be back and be able to do what I know I did before the surgery, or at least close to it.

Can’t do much squats yet but that will come in time rather quicker than I originally imagined.

Can’t wait to see my progress this Spring!

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