Wk 28-2023 Workout Diary | Kevin's Journal
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Wk 28-2023 Workout Diary

Workout
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Au Debut

Right!

Summer is on!!!

Schools are out and many people must be on vacay. I see no queues on the roads✌️

And I’m loving it A LOT!

Tuesday

  • Superset
    • Incline DB Fly : 40lbs 1 x10, 55lbs 1 x8, 60lbs 3 x8
    • Seated Cable One-Arm Lat Pulldown : 120lbs 1 x10, 130lbs 4 x10
  • Superset
    • Lying DB Chest Fly : 40lbs 4 x10
    • Seated Cable Row : 130lbs 4 x10
  • Superset
    • High Cable Chest Fly : 40lbs 4 x10
    • Bent-over DB Row : 40lbs 4 x10
  • Down-the-stack
    • 3x 100lbs-90lbs-80lbs-70lbs-60lbs / 8-4-4-4-4
    • 1x 100lbs-90lbs-80lbs-70lbs-60lbs-50lbs-40lbs-30lbs-20lbs / 8-4-4-4-4-4-4-4-4
  • 5 Min Bike Ride

Wednesday

  • Sit Squat : 45lbs 1 x10, 95lbs 1 x6, 115lbs 1 x6, 135lbs 1 x6, 155lbs 1 x6, 165lbs 1 x6, 185lbs 2 x1
  • Leg Extension (In-Out) : 90lbs 4 x6-6
  • Leg Curl (In-Out) : 45lbs 1 x6-6, 50lbs 1 x6-6, 60lbs 1 x6-6, 70lbs 2 x6-6
  • 5 Min Bike Ride

Friday

  • Superset
    • Standing BB Shoulder Press : 45lbs 1 x10, 65lbs 3 x10
    • Seated Combination Dumbbell Shoulder Raises : 15lbs 4 x10
  • Superset
    • Reverse Grip Chin up : Bodyweight 3 x8
    • Dip : Bodyweight 3 x8
  • Superset
    • Incline Bench DB Bicep Curl : 22.5lbs 3 x10
    • Overhead DB Tricep Extension : 45lbs 3 x10
  • Superset
    • Standing DB Bicep Hammer Curl : 20lbs 3 x10
    • EZ Curl Skull Crusher + Press-UP : 65lbs 1 x10, 75lbs 2 x10
  • Down-the-Rack : 25lbs-22.5lbs-20lbs-17.5lbs-15lbs-12.5lbs-10lbs-7.5lbs-5lbs 1 x6-4-4-4-4-4-4-4-4
  • Down-the-Stack : 200lbs-180lbs-160lbs-140lbs-120lbs-100lbs-80bs-60lbs-50lbs-40lbs 1 x6-4-4-4-4-4-4-4-4-4

Notes to meself

OMG

This week was a drinking week.

Started on Wednesday night, we hand’t had a night without over-serving ourselves with alcohols.

No wonder I won’t lose weight 😂

The weekend will be a shit show, too as I see my calendar…

Oh well, life is out there to enjoy it, innit.

Let’s make the best of it one way or the other, right?

Right, T’a 😘

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