Wk 20-2024 Workout Journal | Kevin's Journal

Wk 20-2024 Workout Journal

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Au debut

I’ve been experiencing some pain on my right arm since last Friday.

At first, I thought it was just another muscle pain but it’s gotten worse over the weekend.

After talking to the trainer, we decided to de-load and give muscles some rest this week.

Let’s hope this pain goes away quickly though…

Monday – Weight Training

  • Squat : 45lbs 10 reps x 1 set, 95lbs 10 reps x 1 set, 115lbs 10 reps x 3 sets
  • Leg Press Tempo (3 sec. down – 1 sec. up) : 135lbs 12 reps x 4 sets
  • Leg Extension : 80lbs 10 reps x 4 sets
  • 5 Min Bike Ride

My right arm has been inflamed for a while and we decided to do leg workouts and de-load this week. Easy workouts today and felt like unaccomplished much …

Tuesday – Pinch Test

We did pinch test today. He pinched all around me from my chin to a leg and bum. The result was surprisingly good to me: 14.4%
On my scale app, it comes up as 21% so a huge difference.
But Eric sees a lot of inflammation in my system as he noticed that he can’t lift my skin off of me to pinch. I kept telling him that must be the fat attached to the skin. But he assured me it wasn’t since he can see the veins on my arms and other areas.

My diet hasn’t been that bad although I can reduce my carb intake. (As an Asian, I consume much rice and noodle compared to others.) And judging from the comatose that I fall into in the afternoon especially after lunch, he suspects that my carb intake could be the cause of inflammation.

So, here is the plan for the next 2 weeks.

Kill the carb intake to max 50g per day!

Let’s see how that goes 😆

  • Leg Press : 135lbs 12 reps x 1 set, 225lbs 10 reps x 1 set, 315lbs 8 reps x 1 set

After the pinch test, we did just leg press workouts. 315lbs?!?!? Was a good feeling. Regarding the new diet plan…I’m so afraid that I fuck up his plan… I secretly love eating a cookie or two in the afternoon…🤫

Wednesday – Treadmill Walking

Touched my AppleWatch in the middle of walking. That’s why there are two screen shots. I hope I can rest well tonight though. I’m very stressed.

Thursday – Weight Training

  • Pendulum Squat : 25lbs 10 reps x 1 set, 45lbs 10 reps x 1 set, 65lbs 10 reps x 3 sets
  • Hip Thrust : Rubber band 10 reps x 1 set, Rubber band + 40lbs sand bag, 10 reps x 3 sets
  • Leg Curl (Tempo 4 sec down, 1 sec up) : 65lbs 10 reps x 1 set, 75lbs 10 reps x 3 sets
  • 5 Min Bike Ride

De-loaded easier workouts. I don’t like Pendulum Squats after doing the proper squats, but today it was good. Gave a good pump on my thighs. Left the gym feeling good.

Friday – Weight Training

  • Dead Lift : 45lbs 12 reps x 1 set, 95lbs 10 reps x 1 set, 115lbs 8 reps x 1 set
  • Superset
    • Dead Lift : 115lbs 8 reps x 4 sets
    • Dips : Bodyweight 8 reps x 4 sets
  • Superset
    • DB Overhead Tricep Extension : 40lbs 8 reps x 4 sets
    • DB Incline Bench Bicep Curl : 17.5lbs 8 reps x 4 sets
  • Superset
    • DB Skull Crusher : 22.5lbs 8 reps x 4 sets
    • EZ-Bar Bicep Curl : 50lbs 8 reps x 4 sets
  • 5 Min Bike Ride

Eric has gone on his vacation for the next 2 weeks. I will be training with Anthony starting today. It was de-load week so very casual and relaxed workout today. My right arm is feeling much better so let’s hope I can train hard from next week.

Notes to me-self

I sort of figured out what caused this small injury to my right arm.

Eric thinks it was Preacher Bicep Curl but I think it was with Jo’s recommendation at the bottom of DB Incline Bicep Curl.

He suggested to flex tricep more at the bottom of bicep curl.

This forces my bicep to extend much more than it’s used to do and the exercise was one of the last training on that day and my muscle was in fatigue.

Not the tear or anything but enough to irritate the tendon.

This made me wonder how much “stretching” is important before and after your training.

Some believe it’s BS and some strongly believe it’s important…

Hey, but I’m already past 50.

Everything is getting old and dried lmao.

Well, I will give it a go at stretching on my arms to avoid this from happening.

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