Wk 22-2024 Workout Journal | Kevin's Journal

Wk 22-2024 Workout Journal

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Au debut

Eric is back from his vacay!

My lower back is still sore and I still have to move it gingerly.

Let’s see how this week’s training goes.

Monday – Weight Training

  • DB Incline Bench Press : 40lbs 10 reps x 4 sets
  • Seated Row : 80lbs 10 reps x 4 sets
  • Cable Crossover : 100lbs 10 reps x 4 sets

Eric heard what happened during last Friday’s session with Anthony. He had me laid down on me back so that he can stretch my lower back and hip flexor to relieve some tension at the beginning of our session. Finished with lighter workout for today. Let’s see how the rest of the week progresses.

Tuesday – Weight Training

  • Leg Extension : 100lbs 12 reps x 5 sets
  • Leg Curl : 100lbs 10 reps x 4 sets
  • Superset
    • Back Extension : Bodyweight 8 reps x 4 sets
    • Reverse Crunch (One leg at a time) : 10 reps x 4 sets
  • Lower back stretch
  • Pendulum Squat : No Weight 10 reps x 3 sets
  • 5 Min Bike Ride

Back Extension and Reverse Crunch with lower back stretch that Eric did really helped me with the lower back pain. Sitting all day won’t help much but I’m positive that this back pain episode will be quickly over by the next week.

Wednesday – Treadmill Walking

Not a bad morning walk. Especially when you are working from home 😉

Thursday – Weight Training

  • Superset
    • Rotator Cuff Warmup : 10 reps x 4 sets
    • Seated DB Shoulder Press : 20lbs 10 reps x 4 sets
  • Superset
    • Seated DB Side Raise : 12.5lbs 12 reps x 4 sets
    • Seated DB Front Raise : 10lbs 10 reps x 4 sets
    • Bent-over DB Reverse Fly : 7.5lbs 10 reps x 4 sets
  • Hamstring & Hip Flexor Stretch
  • 3 Min Bike Ride

My left shoulder keeps clicking when we do any exercises so Eric incorporated a simple rotator cuff warmup exercise to loosen it up. That felt sooo good. We will keep that for a while. I really think I should grow my shoulders a little bit more…

Friday – Weight Training

  • Superset
    • Pendulum Squat : 10 reps x 1 set, 25lbs 10 reps x 1 set, 45lbs 10 reps x 3 sets
    • Leg Curl : 45lbs 10 reps x 1 set, 65lbs 10 reps x 4 sets
  • Superset
    • Leg Press : 135lbs 10 reps x 1 set, 225lbs 10 reps 4 sets
    • Crunch : 10 reps x 5 sets
  • Superset
    • Hip Thrust : Rubber band + 40lbs sand bag 10 reps x 4 sets
    • Lower Back Extension : Bodyweight 10 reps x 4 sets
  • 5 Min Bike Ride

Feels like we “did the training” this morning. Not heavy but good enough and many sets. My legs are feeling it. Lower back feels much better today but give it a rest over the weekend.

Notes to me-self

The diet is going very well.

Of course, from time to time, I crave rice or freshly baked bread or my favourite noodle.

The weight came down from 76.9kg to 75.4kg in two weeks.

Body fat was 20.2% and now down to 18.9%.

These numbers can change throughout the day so don’t mean much but as my reference number, it gives me an assurance that things are going the way intended.


I feel like my muscle mass is going down and I talked about it with Eric.

He told me not to look at the scale for a while😂

2 weeks of heavy carb restriction causes some muscle loss but will gain back and because of my back problem, we didn’t push our training for a week.

Both combined, it’s obvious that I seem to have lost some muscle mass but that’s gonna quickly come back according to him.

Let’s see how the next week’s training will turn out and if I can continue on my diet.