Wk 24-2023 Workout Diary | Kevin's Journal

Wk 24-2023 Workout Diary

Workout
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Au Debut

Came back from a week of vacation in Dominican Republic and already back to the routine.

Before the wedding of brother-in-law, I’d love to get in better shape.

I guess that’s the next goal.

Tuesday

  • Superset
    • Incline DB Chest Press : 50lbs 1 x8, 52.5lbs 1 x8, 55lbs 3 x8
    • Seated Cable Row : 120lbs 1 x8, 130lbs 4 x8
  • Superset
    • DB Shoulder Press : 20lbs 4 x10
    • Bent-over DB Fly: 10lbs 4 x10
  • Superset
    • Leg Curl : 45lbs 1 x10, 50lbs 1 x10, 60lbs 1 x10, 75lbs 2 x10
    • Leg Extension : 70lbs 1 x10, 80lbs 1 x10, 90lbs 1 x10, 100lbs 1 x10
  • 5 Min Bike Ride

Wednesday

  • Sit Squat : 75lbs 1 x10, 95lbs 1 x10, 115lbs 2 x10
  • Superset
    • Arnold Shoulder Press : 22.5lbs 1 x10, 25lbs 3 x10
    • Bent-over DB Fly : 10lbs 4 x10
  • Shoulder Press Machine – Dropset
    • 75 -> 60 -> 50-> 40lbs x3
    • 60 -> 50 -> 40 -> 30lbs x1
  • Superset
    • Incline Reverse Leg Raise : 10 x3
    • Full Plank: 30sec x3
  • Suerpset
    • Knee Raise : 10 x3
    • Medicine Ball Slam : 16lbs 10 x3
  • 5 Min Bike Ride

Friday

  • Superset
    • Incline DB Bicep Curl : 20lbs 4 x10
    • Skull Crusher + Press Up : 50lbs 2 x10, 60lbs 2 x10
  • Superset
    • Standing EZ Bar Bicep Curl : 60lbs 4 x10
    • Seated Overhead Tricep Extension : 40lbs 4 x10
  • Down the rack DB Bicep Curl
    • 25lbs x8, 22.5lbs x4, 20lbs x2, 17.5lbs x1, 15lbs x1, 12.5lbs x2, 10lbs x2, 7.5lbs x2, 5lbs x8
  • Down the stack Cable Tricep Extension
    • 70lbs x8, 60lbs x8, 50lbs x6, 40lbs x6, 30lbs x6, 20lbs x10
  • Crunch with balance disk : 3 x10

Notes to meself

It felt good to get back to the routine.

Because the training time changed to an earlier slot, I had to get up around 5h30 to get to the gym by 7h00.

To get the body used to workout that early, the trainer Eric was firm that we should go through lighter workouts this week.

But from next week, we shall see ?!?!

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