WK 21-2025 Workout Journal

Au debut

Twat!

I’m such a twat 😮‍💨

I hurt my back again and in pain…

This will have a massive effect on me training this week.

Monday – Weight Training

A) Pull-up (Neutral Grip)	35lbs x4	35lbs x4	35lbs x4	35lbs x4
A) Dip	35lbs x4	35lbs x4	35lbs x4	35lbs x4
B) Seated Row (Wide Grip)	115kg x6	115kg x6	115kg x6	115kg x6
B) DB Bench Press	65lbs x6	65lbs x6	65lbs x6	65lbs x6
C) Lat Pull-down	140lbs x8	140lbs x8	140lbs x8	140lbs x8
C) Cable Tricep Push-down	240lbs x8	240lbs x8	240lbs x8	240lbs x8
5 min Stationary Bike Ride

I was supposed to train with Anthony but he didn’t see the schedule change apparently and no show 😤 Oh well I was hurt so it was okay. lol

Tuesday – Weight Training w/ Anthony

Leg Extension	50lbs x12	50lbs x12	50lbs x12	50lbs x12
Lying Leg Curl	50lbs x12	50lbs x12	50lbs x12	50lbs x12
Calf Raise	45kg x12	45kg x12	45kg x12	45kg x12
5 min Stationary Bike Ride

It was an awful session. Couldn’t do anything but these because of me bad back. Need to have this treated ASAP

Thursday – Weight Training w/ Dorianne

A) BB Bench Press	200lbs x4	200lbs x4	200lbs x4	200lbs x4
A) DB Bicep Curl	17lbs x4	20lbs x4	20lbs x4	20lbs x4
B) DB Incline Bench Press	60lbs x6	60lbs x6	60lbs x6	60lbs x6
B) Cable Lat Pull-down (Reverse Grip)	105lbs x6	105lbs x6	110lbs x6	110lbs x6
C) DB Bench Press	47.5lbs x8	47.5lbs x8	47.5lbs x8	47.5lbs x8
C) DB Zottman Curl	15lbs x8	15lbs x8	15lbs x8	15lbs x8
5 min Stationary Bike Ride

After hurting my back, I was bit concerned but finished my programme. I’m also pleasantly surprised at Dorianne. She was able to spot me properly for 200lbs Bench and 60lbs DB Bench. Came out of gym without being hurt was a very good sign.

Friday – Weight Training w/ Anthony

A) BB Deadlift	25lbs x4	35lbs x4	35lbs x4	35lbs x4
A) DB Arnold Press	37.5lbs x4	42.5lbs x4	42.5lbs x4	42.5lbs x4
B) Lying Leg Curl Machine	65lbs x6	75lbs x6	75lbs x6	75lbs x6
B) Decline Bench Crunch	x6	x6	x6	x6
C) Hyperextension High	x8	x8	x8	x8
C) Sicilian Crunch	x8	x8	x8	x8
5 min Treadmill Walk

Good that I showed up. Bad it was a boring session. Not the time to be pushing after injury so keep it cool for now.

Notes to me-self

Definitely need to retrain around my lower back to prevent this from happening again.

This seems to be an annual occurrence.

Spoken to Tristan and Anthony but need to talk to Eric to incorporate the strengthening exercises here and there for my lower back.

Boring sessions this week but star for showing up.