Wk 19-2023 Workout Diary | Kevin's Journal

Wk 19-2023 Workout Diary

Workout
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Au Debut

From this week, I’d have to get up early in the morning.

The gym has student classes during summer that starts at my usual training time.

So I’m starting my training 1 hour earlier.

Let’s hope I can get up🤣

Tuesday

  • Superset
    • Incline Dumbbell Chest Press : 40lbs x10, 50lbs x10, 55lbs 2 x10
    • Cable Lat Pulldown : 125lbs x10, 135lbs 3 x10
  • Superset : Leg Extension
    • Inward : 90lbs 3 x10
    • Outward : 90lbs 3 x10
  • Superset : Leg Curl
    • Inward : 45lbs 3 x10
    • Outward : 45lbs 3 x10
  • Back Extension : 10lbs 4 x12
  • 5 Min Bike Ride

Thursday

  • Superset
    • Standing Barbell Overhead Press : 45lbs 4 x10
    • Bent-over Reverse Fly : 7.5lbs 4 x10
  • Seated Barbell Lift front to behind head : 45lbs 4 x10
  • Drop set
    • Shoulder Press (Machine) :
      • 65lbs x8 >>> 55lbs x6 >>> 45lbs x4 >>> 35lbs x4
      • 65lbs x8 >>> 55lbs x4 >>> 45lbs x4 >>> 35lbs x4
      • 65lbs x6 >>> 55lbs x4 >>> 45lbs x4 >>> 35lbs x4
  • Superset
    • V Sit-up : x10
    • Reverse Leg Raises : x10
  • Seated Battling Rope (Side-to-Side) : 30sec x3
  • 5 Min Bike Ride

Friday

  • Sit Squat : 95lbs x8, 115lbs 2 x8, 135lbs x8, 155lbs x8
  • Superset
    • Incline Bench Dumbbell Bicep Curls : 25lbs 4 x6
    • Ez-Bar Cable Bicep Curls : 45lbs 4 x12
  • Superset
    • Lying Dumbbell Tricep Extension : 17.5lbs 3 x6, 20lbs x6
    • Ez-Bar Cable Tricep Pressdown : 55lbs 2 x12, 65lbs 2 x12
  • Bent-over Bicep/Tricep Finisher: 20 sec x2, 30 sec x1
  • 5 Min Bike Ride

Notes to meself

Finally I did 115lbs sit squat!

This is a huge improvement.

From not being able to do much of leg exercises because of my bad knee to squatting 115lbs!

I’m really loving the Friday Bi-Tri Finisher.

Guess I could have gone a little bit heavier but felt good all the same.

Let’s hope my body will hold up for another week of great workouts!

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