Wk 17-2023 Workout Dairy | Kevin's Journal

Wk 17-2023 Workout Dairy

Workout
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It’s week 17 out 52 already!

I’ve got only 4 weeks before going to DR (Dominican Republic).

Gotta get them workouts in!

Tuesday

  • Superset
    • Incline Dumbbell Bench Press : 35lbs 1 x10, 45lbs 3 x10
    • Cable Lad Pulldown : 90lbs 1 x10, 105lbs 3 x10
  • Sit Squat : 45lbs 1 x10, 55lbs 1 x10, 65lbs 1 x10, 75lbs 1 x10, 85lbs 1 x10
  • Dropset – Seated Cable Row (Underhand)
    • 90lbs x8, 60lbs x4, 50lbs x4, 30lbs x4
    • 100lbs x8, 80lbs x4, 60lbs x4, 40lbs x4, 30lbs x4
    • 100lbs x8, 80lbs x4, 60lbs x4, 40lbs x4, 30lbs x4
  • 5 Min Bike Ride
  • Superset

Wednesday

  • Superset
    • Standing Barbell Shoulder Press : 45lbs 4 x10
    • Standing Dumbbell Lateral Raise : 15lbs 4 x10
    • Bent-over Dumbbell Lateral Raise : 10lbs 1 x10, 12.5lbs 3 x10
  • Leg Extension : 100lbs 4 x10
  • Leg Curl : 50lbs 1 x10, 55lbs 3 x10
  • Dropset – Shoulder Press Machine
    • 100lbs x6, 80lbs x4, 70lbs x4, 60lbs x4, 50lbs x4
    • 90lbs x6, 80lbs x4, 70lbs x4, 60lbs x4, 50lbs x4
    • 90lbs x6, 80lbs x4, 70lbs x4, 60lbs x4, 50lbs x4
  • 5 Min Bike Ride

Friday

  • Superset
    • Seated Incline Dumbbell Bicep Curl : 20lbs 4 x10
    • Standing EZ-Bar Bicep Curl : 44lbs 4 x8
    • Preacher Bench EZ-Bar Reverse Bicep Curl : 24lbs 4 x8
  • Superset
    • Skull Crusher : 44lbs 4 x10
    • Overhead Tricep Extension : 35lbs 4 x10
    • Cable Tricep Pushdown : 55lbs 4 x10
  • Calf Exercises
    • Standing Calf Raise : 160lbs 4 x10
    • Seated Calf Raise : 45lbs 4 x10
    • Seated Toe Raise : 15lbs 4 x10
  • 5 Min Bike Ride

Notes to meself

I’m feeling FANTASTIC!

Especially after working on them legs and shoulders like before.

Not as much, weight-wise but certainly getting stronger.

Fridays’ “Arm Buster” isn’t fun but o’ boy!

The guns are OUT!! 🤣

Eric says, “My goal is for your arms to fill out your shirt” lol

Well, we are getting there quickly!

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