Wk 15-2024 Workout Journal | Kevin's Journal

Wk 15-2024 Workout Journal

Workout
この記事は約4分で読めます。
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Au Debut

After 2 weeks of being ill, I need to refocus on the training.

This week is a new beginning so let’s make it a gooood start.

Monday – Weight Training

  • Superset
    • BB Bench Press : 95lbs 10 reps x 2 sets, 135lbs 8 reps x 3 sets
    • DB Incline Bench Press : 95lbs 8 reps x 4 sets, 95lbs 6 reps x 1 set
  • Superset
    • Cable Fly : 100lbs 10 reps x 4 sets
    • Pec Fly : 100lbs 10 reps x 4 sets
  • 5 Min Bike Ride

Tuesday – Weight Training

  • Squat : 95lbs 10 reps x 1 set, 135lbs 10 reps x 4 sets
  • Leg Press : 185lbs x 10 reps x 5 sets
  • Superset
    • Standing Calf Raise : 80lbs 10 reps x 4 sets
    • Seated Calf Raise : 25lbs 10 reps x 4 sets
  • 5 Min Bike Ride

Wednesday – Treadmill Walking

Thursday – Weight Training

  • Superset
    • Pull-ups : Bodyweight 10 reps x 1 set, 8 reps x 2 sets, 5 reps x 2 sets
    • Seated Cable Row : 90lbs 10 reps x 1 set, 120lbs 10 reps x 4 sets
  • Superset
    • Reverse Grip Cable Lat Pull-down : 115lbs 10 reps x 1 set, 110lbs 10 reps x 4 set
    • T-Bar Row : 60lbs 10 reps x 5 sets
  • Superset
    • Standing Shoulder Press (Wide) : 17.5lbs 10 reps x 5 sets
    • Shoulder Press (Machine) : 70lbs 10 reps x 5 sets
  • Superset
    • EZ-bar Upright Row : 30lbs 10 reps x 3 sets
    • Cable Side Raise : 40lbs 10 reps x 3 sets
  • 5 Min Bike Ride

Friday – Weight Training

  • Deadlift : 95lbs 10 reps x 1 set, 135lbs 10reps 10 reps x 3 sets
  • Superset
    • Hip Thrust : 70lbs sandbag 10 reps x 3 sets
    • Leg Curl : 75lbs 10 reps x 3 sets
  • Superset
    • Incline DB Bicep Curl : 20lbs 10 reps x 3 sets
    • EZ Bar Reverse Curl : 30lbs 10 reps x 3 sets
  • Superset
    • DB Skull Crusher : 27.5lbs 10 reps x 3 sets
    • Cable Rope Overhead Extension : 200lbs 10 reps x 1 set, 160lbs 6 reps x 1 set, 140 lbs 10 reps x 1 set
  • 5 Min Bike Ride

Notes to me-self

This was very rough week of training.

Being away from serious training for a couple of weeks, I had no endurances 🙁

I was so knackered into half an hour of training.

Muscle pain stayed with me more than usual, too.

Let’s hope I can manage the muscle pain better next week.

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