Wk 25-2024 Workout Journal | Kevin's Journal
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Wk 25-2024 Workout Journal

Workout
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Au debut

I had a great weekend spending time with nephew and brother-in-law up in the mountain.

While we were up there, I tried my best to follow my diet plan as much as I could.

We thought there was a fitness centre in the hotel but there wasn’t so we hiked.

We were in the mountain after all 🤣

Now that weekend is over, let’s get back to the routine!

Monday – Weight Training

  • DB Incline Bench Press :
    • 1 set x 37.5lbs 10 reps @35°, 8 reps @15°, 8 reps Flat
    • 3 sets x 40lbs 8 reps @35°, 8 reps @15°, 8 reps Flat
  • Pec Fly : 100lbs 10 reps x 4 sets
  • Superset
    • Incline Bench DB Fly : 35lbs 8 reps x 4 sets
    • Standing Cable Fly : 100lbs 8 reps x 4 sets
  • 5 Min Bike Ride

Awwww I felt sooo good after the workout! Don’t think I have felt this good after chest workout in a while. Felt a bit of pain on my left shoulder as per but changed the position of my arm a little and that helped. Let’s continue to hit it hard this week!!

Tuesday – Weight Training

  • Superset
    • Back Squat : 45lbs 10 reps x 1 set, 95lbs 10 reps x 1 set, 135lbs 6 reps x 3 sets
    • Pendulum Squat : 8 reps x 1 set, 25lbs 8 reps x 4 sets
  • Superset
    • Hip Thrust : Rubber + 70lbs Sand Bag 8 reps x 4 sets
    • Lower Back Extension : 20lbs 8 reps x 4 sets
  • Leg Press : 135lbs 15 reps x 1 set, 185lbs 15 reps x 3 sets
  • Leg Extension (2 sec hold at each top, 10 sec hold at 8th rep) : 110lbs 8 reps x 4 sets
  • 5 Min Bike Ride

It was a great leg workout. It wiped me out and I’m very slow physically and mentally at the moment. I’m sure my legs will be in pain tomorrow!!! But loved the feeling of accomplishment.

Wednesday – Treadmill Walking

Not a bad. My knees felt alright so that’s a good sign too.

Thursday – Weight Training

  • Pull-ups : Bodyweight 8 reps x 1 set, 10lbs 8 reps x 3 sets
  • Superset
    • Cable Lat Pull-down : 120lbs 8 reps x 1 set, 135lbs 8 reps x 3 sets
    • Seated Cable Row : 105lbs 8 reps x 4 sets
  • T-Bar Row (hold 2 sec at the top) : 70lbs 8 reps x 4 sets
  • Rear Deltoid Fly (Up-the-Stack) : 80 – 70 – 60 – 50lbs 8 – 4 – 4 – 4 reps x 1 set, 70 – 60 – 50 – 40lbs 8 – 4 – 4 – 4 reps x 3 sets
  • 5 Min Treadmill Walking

It was an okay session today. I need to get used to pull-ups with a weight hanging on my waist. It wasn’t wide grip so wasn’t too bad. I really don’t like T-Bar Row but it worked very good today I felt. Maybe I needed to slow down a bit when I do them🤣

Friday – Weight Training

  • Deadlift : 45lbs 10 reps x 1 set, 115lbs 8 reps x 1 set, 135lbs 8 reps x 3 sets
  • GHD : 10 reps x 4 sets
  • Superset
    • Incline Bench DB Bicep Curl : 25lbs 8 reps x 4 sets
    • Seated DB Overhead Tricep Extension : 50lbs 8 reps x 4 sets
  • Superset
    • EZ-Bar Reverse Bicep Curl : 50lbs 8 reps x 4 sets
    • Cable Rope Tricep Push-down : 90lbs 8 reps x 1 set, 100lbs 8 reps x 3 sets
  • 5 Min Bike Ride

I still have a fear in the back of my head when doing them deadlifts. Eric was watching me closely and directing me as I lift so that made me feel more comfortable and was able to focus. GHD was new apparatus but fun! That worked on me hamstrings VERY WELL. Arm exercises were usual but I need to push more.

Notes to me-self

Summer vacation is coming up and need to hit these workouts hard now.

Two weeks away from the workout routine worries me a little bit but Eric assures me that won’t be the case even if I drink a little here and there.

Well, I don’t want to slack off on vacation either so stay on the diet and keep moving !!

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