Index
Intro
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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