Wk 44-2023 Workout Diary | Kevin's Journal

Wk 44-2023 Workout Diary

Workout
この記事は約3分で読めます。
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Intro

Last week I was able to hit the gym everyday.

Let’s see if I can repeat this week as well!

Sunday – Stationary Bike

Monday – Treadmill Walking

Tuesday – Weight Training

  • Superset
    • BB Bench Press : 95lbs 1 x10, 115lbs 1 x8, 135lbs 1 x8, 155lbs 2 x8
    • T-Bar Row : 90lbs 1 x10, 110lbs 5 x10
  • Superset
    • Lying DB Fly : 30lbs 1 x12, 32.5lbs 3 x12
    • Rear Delt Fly : 70lb 4 x10
  • Superset
    • Cable Fly : 30lbs 1 x10, 45lbs 3 x10
    • Cable Lat Pull-down w/Handles (Variation) : 60lbs 4 x10
  • 5 Min Bike Ride

Wednesday – Weight Training

  • Squat : 45lbs 1 x10, 95lbs 1 x8, 105lbs 1 x8, 115lbs 1 x8, 135lbs 3 x8
  • Superset
    • Pendulum Squat : 3 x10
    • Leg Curl : 65lbs 3 x10
  • Superset
    • Reverse Crunch : 3 x10
    • Russian Twist w/ 16lbs Medicine Ball : 3 x10
  • 5 Min Bike Ride

Thursday – Stationary Bike

Friday – Weight Training

  • Deadlift : 95lbs 1 x8, 115lbs 1 x8, 135lbs 3 x8
  • Superset
    • EZ Bar Skull Crush : 60lbs 4 x8
    • Seated DB Hammer Curl : 35lbs 4 x8
  • Superset
    • EZ Bar Reverse Bicep Curl : 55lbs 4 x10
    • EZ Bar Reverse Grip Cable Tricep Pull-down : 60lbs 4 x10
  • Down-the-Rack Bicep Curl
    • 25lbs 1 x6
    • 22.5lbs 1 x4
    • 20lbs 1 x5
    • 17.5lbs 1 x5
    • 15lbs 1 x4
    • 12.5lbs 1 x6
    • 10lbs 1 x6
    • 7.5lbs 1 x6
  • Down-the-Stack Cable Tricep Pull-down
    • 75lbs 1 x10
    • 65lbs 1 x10
    • 55lbs 1 x10
    • 45lbs 1 x10
    • 40lbs 1 x10
    • 30lbs 1 x10
    • 25lbs 1 x10
    • 15lbs 1 x10
  • 5 Min Bike Ride

Saturday – Treadmill Walking

Notes to Meself

Yaas!

I did it again‼️

30 min cardio is making a good difference.

It’s always the case innit it.

Going to the gym is the hardest thing mentally.

I need to keep psych myself up to hit the gym every day next week, too.

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