Wk 34-2023 Workout Diary | Kevin's Journal

Wk 34-2023 Workout Diary

Workout
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Au Debut

My body is still sore from the workouts on Friday last week.

And I didn’t have a good rest over the weekend nor sleep so I’m bit worried how I’d cope with the tough workouts this week.

We shall see!

Tuesday

  • Superset
    • Squat : 95lbs 1 x10, 115lbs 1 x10, 135lbs 1 x10, 155lbs 3 x10
    • DB Overhead Tricep Extension : 50lbs 5 x10
  • Superset
    • Kettlebell Sumo Squat : 48kg (on each hand) 5 x10
    • Dip : Bodyweight 5 x8
  • Superset
    • Arnold Shoulder Press : 27.5lbs 3 x12, 1 x8, 25lbs 1 x10, 22lbs 1 x10
    • Bent-Over DB Fly : 10lbs 5 x12
  • 5 Min Bike Ride

Wednesday

  • Superset
    • Flat Bench DB Chest Press: 40lbs 1 x10, 60lbs 3 x10, 65lbs 2 x10
    • EZ Bar Bicep Curl : 55lbs
  • Superset
    • Decline Bench DB Chest Press : 65lbs 2 x10, 60lbs 2 x10, 55lbs 1 x8
    • Incline Bench DB Bicep Curl : 22.5lbs 3 x10, 25lbs 2 x10
  • Superset
    • Decline Bench Leg Lift : 4 x12
    • Plate Twist : 25lbs 4 x12
  • 5 Min Bike Ride

Friday

  • Superset
    • DB Romanian Deadlift : 45lbs 2 x10, 65lbs 2 x10, 70lbs 2 x10
    • Shoulder Press (Machine) : 120lbs 2 x10, 130lbs 3 x10, 140lbs 1 x10
  • Superset
    • Hip Thrust : 135lbs 5 x10
    • Pull-ups : bodyweight 5 x8
  • Superset
    • Leg Raise : 4 x15 (with a rubber band)
    • 45° Back Extension : 25lbs 4 x12
  • 5 Min Bike Ride

Notes to meself

What a two-week of training with Tristan this has been‼️

Definitely, the intensity was much higher than usual as he pushed me more and more each day and week.

“Oh I see you haven’t lost any momentum nor the speed when you lift. We can up the weight more.”

LMFAO‼️

And we tried 🤣

I can’t continue to workout with this intensity but every now and then it definitely does give a training some spice.

Eric will be back from next week and I can’t wait to go back to our routine.

Let’s give this old man’s body a rest for a couple of weeks with lighter intensity 😆

NOT‼️

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