2024 Week 7 Workout Journal | Kevin's Journal

2024 Week 7 Workout Journal

Workout
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Au Debut

Let’s see how this week’s training will progress.

Last week we got up to 10-80% of where I was before surgery.

I wonder if I can go up further.

Monday – Weight Training

  • Incline DB Bench Press : 40lbs 1 x8, 45lbs 1 x8, 50lbs 1 x8, 55lbs 1 x8, 60lbs 1 x8
  • Seated Cable Row : 90lbs 1 x10, 105lbs 1 x10, 135lbs 1 x8, 155lbs 2 x8
  • Superset
    • Pec Fly : 60lbs 1 x10, 70lbs 1 x10, 90lbs 1 x10, 100lbs 1 x10, 110lbs 1 x10, 120lbs 1 x10
    • Rear Delt Flu : 60lbs 1 x10, 70lbs 1 x10, 90lbs 4 x10
  • Superset
    • Lying DB Crush Press : 40lbs 4 x10
    • One Arm DB Row : 35lbs 4 x10
  • 5 Min Bike Ride

Tuesday – Weight Training

  • Squat : 45lbs 1 x10, 95lbs 1 x10, 115lbs 1 x10, 135lbs 3 x6
  • Superset
    • Leg Extension : 100lbs 1 x10, 110lbs 4 x10
    • Leg Curl : 65lbs 1 x10, 70lbs 4 x8
  • Elevated Lunges : 4 x10
  • 3 Min Bike Ride

Wednesday – Treadmill Walk

Thursday – Weight Training

  • Deadlift : 95lbs 1 x10, 115lbs 1 x10, 135lbs 3 x10
  • Superset
    • Incline DB Bicep Curl : 25lbs 1 x10, 27.5lbs 2 x10, 27.5lbs 1 x8
    • Seated Overhead Tricep Extension : 45lbs 1 x10, 50lbs 3 x10
  • Superset
    • EZ Bar Reverse Curl : 50lbs 4 x10
    • Cable Tricep Rope Pushdown : 70lbs 1 x10, 90lbs 1 x10, 95lbs 2 x10
  • Superset
    • Seated DB Isolated Bicep Curl : 15lbs 1 x10, 17.5lbs 3 x10
    • DB Kickback : 15lbs 4 x10
  • 5 Min Bike Ride

Friday – Weight Training

  • Superset
    • Decline DB Chest Press : 40lbs 1 x10, 45lbs 3 x10
    • Chin-up : Bodyweight 2 x8, 2 x4
  • BB Chest Press : 90lbs 1 x10, 135lbs 1 x10, 155lbs 1 x8, 175lbs 1 x4, 185lbs 1 x2
  • Tank Push : 3 rounds
  • 3 Min Bike Ride

Saturday

Off to VACATION‼️

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