2024 Week-11 Workout Journal | Kevin's Journal

2024 Week-11 Workout Journal

Workout
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Au Debut

Back to the routine!

I still can’t shake off this cold and feel sortta weak and un-motivated.

But I’ve gotta push on, yeah?

Monday – Weight Training

  • Superset
    • DB Lying Chest Press : 45lbs 10 reps x 1 set, 50lbs 10 reps x 5 set
    • Cable Lat Pull-down : 90lbs 10 reps x 1 set, 115lbs 10 reps x 5 set
  • Superset
    • Pec Fly : 90lbs 10 reps x 4 sets
    • Seated Cable Row : 115lbs 10 reps x 4 sets
  • 3 Min Bike Ride

Tuesday – Weight Training

  • Superset
    • Squat : 45lbs 10 reps x 1 set, 75lbs 10 reps x 1 set, 95lbs 10 reps x 2 set, 105lbs 10 reps x 1 set, 135lbs 10 reps x 1 set
    • Side Slide : 8 reps x 6 set
  • Superset
    • Leg Extension : 110lbs 10 reps x 4 set
    • Leg Curl : 60lbs 10 reps x 4 set
  • Superset
    • Reverse Crunch : 10 reps x 3 set
    • Russian Twist : 25lbs 10 reps x 3 set
  • 5 Min Bike Ride

Thursday – Weight Training

  • Superset
    • DB Incline Bicep Curl : 20lbs 8 reps x 4 sets
    • DB Standing Hammer Curl : 17.5ls 10 reps x 4 sets
    • EZ Bar Reverse Curl : 30lbs 10 reps x 4 sets
  • Superset
    • Seated DB Overhead Tricep Extension : 45lbs 8 reps x 4 sets
    • EZ Bar Skull Crusher : 60lbs 8 reps x 1 set, 50lbs 10 reps x 3 sets
    • Rope Tricep Pushdown : 75lbs 10 reps x 4 sets

Friday – Weight Training

  • Deadlift : 95lbs 10 reps x 1 set, 120lbs 10 reps x 1 set, 135lbs 10 reps x 1 set, 155lbs 10 reps x 1 set, 157.5lbs 10 reps x 1 set
  • Superset
    • Pull-ups : Bodyweight 8 reps x 3 sets
    • Cable Fly (Targeting higher pec) : 30lbs 10 reps x 3 sets
  • Drop set – Pec Fly : 1 set x 120lbs 8 reps / 110lbs 4 reps / 100lbs 4 reps / 90lbs 4 reps / 80lbs 4 reps / 70lbs reps / 60lbs reps
  • Down-the-stack Pec Fly : 1 set 100lbs 6 reps / 90lbs 3 reps / 80lbs 3 reps / 70lbs 3 reps / 60lbs 3 reps / 50lbs 3 reps / 40lbs 3 reps / 30lbs 3 reps / 20lbs 3 reps / 10lbs 3 reps
  • 3 Min Bike Ride

Notes to me-self

It’s been a trying week.

Visitors from Japan at the office and my being still sick.

Still got in whatever I can so that’s a win for now.

Can’t wait to get over this and start training properly hard!

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