Wk 23-2024 Workout Journal | Kevin's Journal

Wk 23-2024 Workout Journal

Workout
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Two Friday’s ago, I injured my lower back and the workout has been very minimum.

Let’s hope that I can push and lift more normal weights this week.

AND!

After 2 weeks of dieting, I’ve lost about 2 kg and a little over 1% of body fat on my electric scale.

Let’s see how it comes out on the pinch test 😉

Monday – Weight Training

  • Superset
    • Lat Pull-down : 105lbs 10 reps x 5 sets
    • Machine Chest Press : 120lbs 10 reps x 5 sets
  • Superset
    • DB Incline Bench Press : 45lbs 10 reps x 5 sets
    • Seated Cable Row : 105lbs 10 reps x 5 sets
  • Drop sets
    • Cable Crossover : 120 – 100 – 80 – 60lbs 10-5-5-5 reps x 1 set, 140 – 120 – 100 – 80 – 60lbs 10-5-5-5-5 reps x 3 sets
  • 5 Min Bike Ride

Felt good after the workout today. Usual crowd seems to come back now that the traffic gets better. Let’s hope the week goes like this.

Tuesday – Weight Training

We did pinch test this morning to see the result of the diet.
AND my body fat has gone down to 12.2% from 14$👏 This is a massive result and I’m legit happy about it.
Now that I got the first goal of the year, we are onto the next one: To gain more muscle mass. We decided to target 5lbs of muscle mass to gain. Eric will be working on the diet and supplement plans this week and we will start from the next week.
I’m super happy this morning.

  • Superset
    • Leg Extension (hold 2 sec at the top and 10 sec on the last rep) : 110lbs 10 reps x 4 sets
    • Leg Curl : 65lbs 8 reps x 4 sets
  • 5 Min Bike Ride

Wednesday – Treadmill Walking

Some days these 30 min walks feel like forever. But many days, the time passes so quickly. It was one of those quick days. Felt good but I might need to start running a bit instead of walking… Now I do NOT like that at all… 😮‍💨

Thursday – Weight Training

  • Superset
    • DB Incline Bench Press : 42.5lbs 8 reps x 3 sets
    • Lying DB Bench Press : 42.5lbs 15 reps x 2 sets, 12 reps x 1 set
  • 1 Min Bike Ride
  • Superset
    • Cable Lat Pull-down (Wide Grip) : 110lbs 8 reps x 3 sets
    • Cable Lat Pull-down (Reverse Grip) : 110lbs 15 reps x 2 sets, 17 reps x 1 set
  • 1 Min Bike Ride
  • Superset
    • Rear Deltoid Fly : 60lbs 15 reps x 3 sets
    • Pec Dec : 100lbs 15 reps x 3 sets
  • 5 Min Bike Ride

OMG‼️ Eric really told me it would be hard and painful. He wasn’t lying. I did find the training very hard. I haven’t been training with significant weight for a while so my arms gave away too quickly. I will need a few days of these training and get used it. But I felt sooo good!

Friday – Weight Training

  • Superset
    • BB Sumo Squat : 95lbs 8 reps x 4 sets
    • BB Squat : 95lbs 10 reps x 4 sets
  • Superset
    • Leg Curl : 80lbs 8 reps x 1 set, 85lbs 8 reps x 3 sets
    • Leg Extension : 100lbs 10 reps x 4 sets
  • Superset
    • Leg Press : 135lbs 15 reps x 4 sets
  • 5 Min Bike Ride

GOOD session, it was this morning! Felt good with that many squats and Leg Extension and onto Leg Press to finish the sess. My legs will be sore tomorrow 😆 But that’s alright. No pain. No Gain‼️

Notes to me-self

It was a good week of training.

Although I’m having a rough time at work.

One of my friends asked me why I continue to train like this.

Getting up early in the morning, pushing myself to be in better shape etc.

As I tried to compose my answer, it dawned on me.

I would lose my shit if I wasn’t doing this.

Me training in the morning, making goals and keeping the routine is my life clutch.

I’m holding onto this small thing that I can control and feel good about it.

Because all else is shit?

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