2024 Week13 Workout Journal | Kevin's Journal

2024 Week13 Workout Journal

Workout
この記事は約4分で読めます。
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Au debut

We went out to downtown to see a standup comedy show on Sunday that started at 18h00 and didn’t come home until 22h30…

That was a baaad idea.

Couldn’t sleep well and not much recovery…

So needless to say, I started off this week totally wrong 💢

Monday – Weight Training

  • Superset
    • DB Incline Chest Press : 45lbs 8 reps x 1 set, 50lbs 8 reps x 4 sets
    • Lying DB Chest Press (Neutral Grip) : 35lbs 10 reps x 5 sets
  • Superset
    • Wide Grip Seated Cable Row : 100lbs 8 reps x 1 set, 105lbs 8 reps x 3 sets
    • Reverse Grip Seated Cable Row : 90lbs 10 reps x 4 sets
  • Superset
    • Cable Pec Fly : 100lbs 10 reps x 3 sets
    • Reverse Cable Fly : 70lbs 10 reps x 3 sets
  • 5 Min Bike Ride

Tuesday – Weight Training

  • Superset
    • Squat : 115lbs 8 reps x 1 set, 135lbs 8 reps x 1 set + 6 reps x 3 sets
    • Pendulum Squat : Bodyweight 10 reps x 1 set, 25lbs 10 reps x 4 sets
  • Superset
    • Sumo Squat : 80lbs 8 reps x 4 sets
    • Leg Extension : 100lbs 10 reps x 4 sets
  • Reverse Crunch : 10 reps x 3 sets
  • 5 Min Bike Ride

Wednesday – Treadmill Walking

Thursday – Weight Training

  • Superset
    • Standing BB Shoulder Press : 25lbs 8 reps x 4 sets
    • Seated DB Shoulder Press (V Lift) : 12.5lbs 10 reps x 4 sets
  • Superset
    • Seated DB Shoulder Press (Neutral) : 20lbs 8 reps x 4 sets
    • Standing DB Front Raise : 12.5lbs 10 reps x 4 sets
  • Superset
    • DB Front & Side Raise Combined : 17.5lbs 8 reps x 4 sets
    • Rear Deltoid Fly : 70lbs 10 reps x 4 sets
  • Cable Side Raise : 30lbs 10 reps x 3 sets
  • 5 Min Bike Ride

Friday – Weight Training

  • Deadlift : 115lbs 10 reps x 1 set, 155lbs 6 reps x 4 sets
  • Superset
    • Leg Curl : 75lbs 10 reps x 3 sets
    • Back Extension : Bodyweight 12 reps x 3 sets
  • Superset
    • DB Skull Crasher : 20lbs 8 reps x 3 sets
    • EZ Bar Overhead Tricep Extension : 100lbs 10 reps x 3 sets
    • Rope Cable Pushdown : 80lbs 12 reps x 3 sets
  • Superset
    • DB Bicep Curl : 20lbs 8 reps x 3 sets
    • EZ Bar Reverse Bicep Curl : 30lbs 10 reps x 3 sets
    • EZ Bar Cable Bicep Curl : 60lbs 12 reps x 3 sets
  • 3 Min Bike Ride

Notes to me-self

I did another 5 day workout week!

Muscle aches all over me body but the soreness is the proof that I have done something right innit.

It’s Easter weekend and I’m sure we will have many gatherings.

I hope I won’t overeat.

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