Wk 21-2023 Workout Diary | Kevin's Journal

Wk 21-2023 Workout Diary

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Au Debut

2 more weeks before DR((Dominican Republic))‼️

My smart scale is telling me that I’m gaining FAT 😭

I need to cut down on my alcohol intake, seriously…😩


  • Superset
    • Incline Dumbbell Chest Press : 35lbs 1 x10, 50lbs 1 x10, 55lbs 3 x10
    • Seated Cable Lat Pulldown : 90lbs 1 x10, 135lbs 4 x10
  • Superset
    • Lying Dumbbell Hummer Press : 47.5lbs 4 x10
    • Seated Cable Row (V-Grip) : 135lbs 4 x10
  • Superset
    • Pec Fly : 110lbs 4 x12
    • Rear Del Fly : 90lbs 1 x12, 100lbs 3 x12
  • 5 Min Bike Ride


  • Went to emergency room for gallbladder stones and cancelled my appointment


  • Superset
    • Seated Dumbbell Bicep Curl : 20lbs 4 x10
    • Cable Rope Tricep Pushdown : 50bs x10
  • Superset
    • Standing Zottman Curl : 17.5lbs 4 x10
    • Skull Crusher : 55lbs 4 x10
  • Superset
    • Standing Bicep Curl Ez-Bar : 55lbs 4 x10
    • Standing Rope Tricep Extension : 60lbs 4 x10
  • 5 Min Bike Ride

Notes to meself

What a week!

Woke up with a massive stomachache and the pain kept getting more and more unbearable to a point where I was yelling for help rolling on the floor!

It was gallbladder stone stuck in a tube according to an emergency doc.

They find more stones but since they are stable, we will operate to remove the damn gallbladder at later date.

Now that I know what has been causing my stomach pain, I feel much freer and better about it.

Just a simple operation that many of me friends done it.

But my training wasn’t what I wanted so I’m really pissed about that.

Let’s hope the next week’s training will be better🙏

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