WK 23-2025 Workout Journal

Au debut

This week will be the last week of this programme.

I would like to continue another similar programme from next week.

Let’ see how the pinch test goes next Monday.

Monday – Weight Training w/ Eric

A) Pull-up (Neutral Grip)	45lbs x4	45lbs x4	45lbs x4	45lbs x4
A) Dip	45lbs x4	45lbs x4	45lbs x4	45lbs x4
B) Seated Row (Wide Grip)	115kg x6	115kg x6	115kg x6	115kg x6
B) DB Bench Press	70lbs x6	70lbs x6	70lbs x6	70lbs x6
C) Lat Pull-down	145lbs x8	145lbs x8	145lbs x8	145lbs x8
C) Cable Tricep Push-down	240lbs x8	240lbs x8	240lbs x8	240lbs x8
5 min Treadmill Walk

Started 7h00 this morning. I love early workouts. I could have increased weights on Pull-ups and Dips I guess..

Tuesday – Weight Training w/ Anthony

A) BB Back Squat	165lbs x4	185lbs x4	195lbs x4	200lbs x4
A) DB Arnold Shoulder Press	40lbs x4	40lbs x4	42.5lbs x4	42.5lbs x4
B) BB Sumo Squat	165lbs x6	165lbs x6	170lbs x6	170lbs x6
B) BB Upright Row	80lbs x6	80lbs x6	80lbs x6	80lbs x6
C) Box Step-up (One leg at a time)	25lbs x8	25lbs x8	30lbs x8	30lbs x8
C) Cable Lateral Raise (Both sides)	40lbs x8	40lbs x8	40lbs x12	40lbs x12
5 min Treadmill Walk

More weights on back squats!! Was a great session.

Wednesday – Treadmill Walking

Thursday – Weight Training w/ Anthony

A) BB Bench Press	200lbs x4	200lbs x4	200lbs x4	195lbs x4
A) DB Bicep Curl	27.5bs x4	27.5bs x4	30bs x4	30bs 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	105lbs x6	105lbs x6
C) DB Decline Bench Press	47.5lbs x8	47.5lbs x8	47.5lbs x8	47.5lbs x8
C) DB Zottman Curl	22.5lbs x8	22.5lbs x8	22.5lbs x8	22.5lbs x8
D) Back Extension		25lbs x8	25lbs x8	25lbs x8
5 min Treadmill Walk

It was an alright session. We had to reduce a little bit on the Bench Press at the last rep. I could’ve done it but no reason to be injured.

Friday – Weight Training w/ Dorianne

A) BB Deadlift	155lbs x4	155lbs x4	155lbs x4	155lbs x4
A) DB Arnold Press	42.5bs x4	42.5bs x4	45bs x4	45bs x4
B) Lying Leg Curl Machine	75lbs x6	75lbs x6	85lbs x6	85lbs x6
B) Decline Bench Crunch	45lbs x6	45lbs x6	45lbs x6	45lbs x6
C) Hyperextension Hight	25lbs x8	25lbs x8	25lbs x8	25lbs x8
C) Sicilian Crunch.- Plate	45lbs x8	45lbs x8	55lbs x8	55lbs x8
5 min Treadmill Walk

Good session but. could have pushed a little bit more. Anthony would have pushed me more that’s only because he knows me more …

Notes to me-self

This week was the last block of this training programme and Monday is the pinch test!

Gotta be good this weekend but we are off to Ottawa to watch Women’s Volleyball Nations League match: Japan Vs. Canada.

That means staying over night in Ottawa and eating at restaurant etc…

Restrain myself!

And hope the next programme is as fun as this one was🙏