Wk 18-2023 Workout Diary | Kevin's Journal

Wk 18-2023 Workout Diary

Workout
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Au Debut

It’s already May but the outside temperature is still hovering 9℃ during the day.

The weather has been dark, grey, and rainy; yeah in short, “Shitty”.

Well, but the workouts need to get done so here I go!

Tuesday

  • Superset
    • Incline Dumbbell Chest Press : 35lbs x10, 45lbs x10, 50lbs 2 x10
    • Seated Cable Row : 85lbs x10, 100lbs x10. 135lbs 2 x10
  • Leg Curl : 50lbs x 10, 55lbs 3 x10
  • Leg Extension : 100lbs x10 , 115lbs 3 x10
  • Superset
    • Cable Lat Pulldown : 135lbs 4 x10
    • Machine Chest Press : 100lbs x10 , 120lbs x10, 130lbs 2 x10
  • 5 Min Bike Ride

Wednesday

  • Superset
    • Arnold Shoulder Press : 15lbs x10, 25lbs 3 x10
    • Bent-over Lateral Raise : 7.5lbs 4 x10
  • Barbell Sit Squat : 65lbs x10, 85lbs x10, 115lbs x10, 135lbs x10
  • Superset
    • Leg Extension Inner : 100lbs 3 x10
    • Leg Extension Outer : 100lbs 3 x10
  • Superset
    • Leg Curl Inner : 45lbs 3 x10
    • Leg Curl Outer : 45lbs 3 x10
  • 5 Min Bike Ride

Friday

  • Weighted Trolley Push (Tip-toe) : 90lbs 10m x6
  • Superset
    • Incline Bench Dumbbell Bicep Curl : 25lbs 1 x10, 3 x8
    • Standing Dumbbell Reverse Bicep Curl : 7.5lbs 1 x10, 2 x8, 1 x6
    • Standing EZ-Bar Bicep Curl : 35lbs 4 x Failure
  • Superset
    • Seated Dumbbell Overhead Tricep Extension : 45lbs 4 x10
    • Dumbbell Lying Tricep Extension : 7.5lbs 4 x8
    • Cable Trice Pushdown : 130lbs 3 x15, 1 x12
  • Hunched-over Dumbbell Bicep Curl & Tricep Extension : 7.5lbs 2 x Failure
  • Single Arm Farmer’s Walk : 30lbs x3
  • 5 Min Bike Ride

Notes to meself

Finally!!

It’s been so long for me to be able to squat a plate ever since my knee injury.

We began re-training and re-strengthening my legs in February this year.

So it took me three month to get back to where I am now.

But that’s alright.

I’m so ecstatic that I was able to do them weighted trolley push!

Definitely my legs are getting stronger and steadier!

Next goal is to do squat my own weight.

And that is….🤫

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