Wk 30-2023 Workout Diary | Kevin's Journal

Wk 30-2023 Workout Diary

Workout
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Au Debut

Time flies so fast, innit.

It’s the last week of July already!!

2 weeks from next week, I can’t go the gym because of in-laws’ being with us…

Eric says it will give my body a good rest so I’ll take that.

Tuesday

  • Superset
    • BB Bench Press : 95lbs 1 x10, 105lbs 1 x10, 115lbs 1 x8, 135lbs 1 x6, 155lbs 1 x4, 185lbs 2 x2
    • Standing T-Bar Row : 75lbs 5 x8
  • Superset
    • DB Incline Bench Press : 50lbs 4 x8
    • Seated Cable Row : 125lbs 1 x8, 135lbs 3 x8
  • Superset
    • Pec Fly : 100lbs 3 x10
    • Cable Lat Pulldown : 125lbs 3 x10
  • Cable Chest Fly (Down-the-Stack) : 3 x 80lbs-60lbs-40lbs 8-6-6
  • 5 Min Bike Ride

Wednesday

  • Sit Squat : 45lbs 1 x10, 115lbs 1 x8, 135lbs 1 x8, 155lbs 1 x6, 175lbs 1 x4, 205lbs 1 x1
  • Superset
    • Leg Extension (2 sec hold on top) : 120lbs 1 x8, 130lbs 3 x8
    • Leg Curl : 75lbs 1 x8, 80lbs 3 x8
  • Leg Press : 90lbs 1 x20, 185lbs 2 x20
  • 5 Min Bike Ride

Friday

  • Superset
    • Skull Crusher : 85lbs 4 x8
    • Incline DB Bicep Curl : 25lbs 1 x8, 27.5lbs 3 x8
  • Superset
    • Seated Overhead DB Tricep Extension : 45lbs 4 x10
    • Standing EZ Bar Bicep Curl : 55lbs 4 x10
  • Dip (4 sec down) : Bodyweight 3 x8
  • Tricep Rope Pulldown (Down-the-stack) : 3x “140lbs 1 x6, 120lbs 1 x4, 100lbs 1 x4, 80lbs 1 x4, 60lbs 1 x4, 40lbs 1 x4”
  • DB Hammer Curl (Down-the-rack) : 3x “20lbs 1 x6, 17.5lbs 1 x4, 15lbs 1 x4, 12.5lbs 1 x4, 10lbs 1 x4”
  • 5 Min Bike Ride

Notes to meself

What a week of training!

I was surprised how much I bench pressed and sit squat.

They were both personal records.

My body started to change a lot and I can see that in the mirror.

Honestly, I am not sure where my goal is with this training but loving the way my body shape started to change noticeably.

This is the drug of all innit.

Typical Bathroom Photo 🤣

I’m still enjoying my food and wines although reduced the intake a little 😉

For the next 2 weeks will be a break from heavy training but should do some exercise while travelling.

Right? Right😆

T’a ❤️

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