2024 Week-9 Workout Journal | Kevin's Journal

2024 Week-9 Workout Journal

Workout
この記事は約4分で読めます。
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Au Debut

I’m still on vacay in Nuevo Vallarta.

Every day we are walking on the beach and 3 days I’m going to the gym, too.

That’s right.

No vacay from the workout!

Sunday – Beach Walking

Monday – Weight Training

  • BB Bench Press : 135# 8 reps x 2 sets, 165# 4 reps x 2 sets
  • Superset
    • DB Bent-over Row : 45lbs 8 reps x 2 sets, 50lbs 4 reps x 2 sets
    • Cable Lat Pull-down : 115lbs 8 reps x 2 sets, 120lbs 4 reps x 2 sets
  • Chin-ups : Body-weight 6 reps 2 sets, 4 reps x 2 sets
  • Superset
    • DD Incline Chest Press : 45lbs 8 reps x 2 sets, 50lbs 4 reps x 2 sets
    • DB Reverse Fly : 15lbs 8 reps x 2 sets, 20lbs 4 reps x 2 sets
  • 3 Min Bike Ride

Tuesday – Beach Walking

Wednesday – Weight Training

  • Squat (Smith Machine) : 135lbs 8 reps x 2 sets, 185lbs 4 reps x 2 sets
  • BB Dead Lift (Smith Machine) : 115lbs 8 reps x 2 sets, 155lbs 4 reps x 2 sets
  • Leg Curl : 80lbs 8 reps x 2 sets, 85lbs 4 reps x 2 sets
  • Hack Leg Press : 130lbs 8 reps x 2 sets, 170lbs 4 reps x 2 sets
  • Sumo Squat (Smith Machine) : 135lbs 8 reps x 2 sets, 145lbs 4 reps x 2 sets
  • Superset
    • Decline Ab : 10 reps x 4 sets
    • Russian Twist : 25lbs 10 reps x 4 sets

Thursday – Beach Walking

Friday – Weight Training

  • Superset
    • BB Shoulder Press : 60lbs 8 reps x 2 sets, 70lbs 4 reps x 2 sets
    • DB Bent-over Reverse Fly : 15lbs 8 reps x 2 sets, 20lbs 4 reps x 2 sets
  • Superset
    • DB Seated Side Raise : 15lbs 8 reps x 2 sets, 15lbs 4 reps x 2 sets
    • DB Seated Front Raise : 15lbs 8 reps x 2 sets, 15lbs 4 reps x 2 sets
  • Superset
    • Horizontal Calf Raise : 110lbs 10 reps x 4 sets
    • Calf Raise : 35lbs 10 reps x 4 sets

Saturday – Beach Walking

Notes to me-self

It’s been fantastic 2 weeks at this resort.

This has been an experience for us.

Too bad, that I don’t think I lost much weight since I have been eating chips and loads of fried foods 😆

Once I get back home, I’m certain it will be difficult to get back to the routine …

Let’s hope I can get back to the groove easily.

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