Wk 25-2023 Workout Diary | Kevin's Journal

Wk 25-2023 Workout Diary

Workout
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Au Debut

It’s been rough getting up in the morning.

In order to hit the gym by 7h00, I have to get up by 5h30…

Let’s hope my body will get used to it soon 😂

Tuesday

  • Superset
    • Incline DB Chest Press : 45lbs 1 x10, 50lbs 1 x10, 55lbs 3 x10
    • Cable Lat Pulldown : 125lbs 1 x10, 135lbs 2 x10, 150lbs 2 x10
  • Superset
    • Lying DB Fly : 35lbs 4 x10
    • Seated Cable Row : 135lbs 4 x10
  • Drop-set : Pec Fly
    • 100lbs x8 -> 90lbs x6 -> 80lbs x6 -> 70lbs x6 -> 60lbs x6
    • 100lbs x8 -> 90lbs x6 -> 80lbs x6 -> 70lbs x6 -> 60lbs x6
    • 100lbs x8 -> 90lbs x6 -> 80lbs x6 -> 70lbs x6 -> 60lbs x6 -> 40lbs x4
  • 5 Min Bike Ride

Wednesday

  • Sit Squat : 70lbs 1 x10, 95lbs 1 x10, 115lbs 1 x10, 135lbs 1 x10, 155lbs 1 x10 165lbs 2 x10
  • Leg Extension (In-Out-Neutral) : 90lbs 3 x8-8-6
  • Leg Curl (In-Out) : 45lbs 1 x8-8, 55lbs 3 x8-8
  • 5 Min Bike Ride

Friday

  • Superset
    • Dip : Body weight 4 x10
    • Incline Bench DB Bicep Curl : 22.5lbs 4 x10
  • Superset
    • Skull Crusher : 65lbs 4 x10
    • Reversed Incline Bench DB Bicep Curl : 17.5lbs 4 x10
  • Superset
    • Cable Tricep Pushdown : 65lbs 4 x12
    • Zottman DB Bicep Curls : 15lbs 4 x12
  • Superset
    • Decline Bench Crunch with Medicine Ball Lift : 15lbs 3 x10, 1 x15
    • Russian Twist with Medicine Ball : 16lbs 3 x10, 1 x15
  • Decline Reverse Crunch : 3 x10, 1 x15
  • 5 min Bike Ride

Notes to meself

Alright.

Not sure why but all my muscles have been worked overload this week and I’ve been feeling the burns all week.

Especially after the leg day!

I just couldn’t get up LMFAO

The burning sensation on my chest lasted until Thursday and my legs are still feeling the burn.

I guess my body needs more rest as I don’t sleep that well.

Try to sleep more to recover well next week!

T’a❣️

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