WK 24-2025 Workout Journal

Au debut

Can’t wait to see the result from the last block of training programme.

I loved that programme and feel like my body has responded well to it, too.

Let’s see how I did and I’m buzzing for the next block of programmes.

Monday – Pinch Test

Body Fat went down below 10%!

And the lean muscle mass has increased so we are back to where I was in November, 2024.

These results were again telling us how my body respond to Carbohydrates.

Since we are going on a vacation to Dominican Republic in late July, we decided to continue to increase volume and reduce body fat until then.

Once I’m back from the vacation, we will see where we are and re-assess the programme.

Eric will load the new programme this afternoon and I can’t wait to see it.

Tuesday – Weight Training w/ Anthony

A) BB Bench Press	185lbs x6	190lbs x4	195lbs x2	190lbs x4	185lbs x4
A) DB Bicep Curl	25lbs x6	27.5bs x4	32.5bs x4	32.5bs x4	30bs x6
B) Spinning High Intensity					1.5 min
C) DB Incline Bench Press		55lbs x8	55lbs x8	60lbs x6	60lbs x6
C) Cable Lat Pull-down (Reverse Grip)		105lbs x8	110lbs x8	120lbs x6	120lbs x6
D) Spinning High Intensity					1.5 min
E) DB Decline Bench Press		50lbs x6	50lbs x6	50lbs x8	50lbs x8
E) Cable Tricep Push-down		240lbs x6	240lbs x6	240lbs x8	240lbs x8
5 min Treadmill Walk

Start of the new training programme. Hate to having to do the cardio in the middle of the trainings but to help cut further while keeping the gains, it has to be done I guess… I could have done more on the bench presses so need to push more next week.

Wednesday – Treadmill Walking

Really didn’t want to get out of bed this morning… lol

Thursday – Weight Training w/ Anthony

A) BB Deadlift	155lbs x6	175lbs x4	200lbs x2	195lbs x4	175lbs x6
A) DB Lateral Raisel	15lbs x8	15lbs x8	17.5lbs x8	17.5lbs x6	17.5lbs x8
B) Assault Bike					1.5 min
C) Lying Leg Curl Machine		70lbs x8	75lbs x8	90lbs x6	95lbs x6
C) Decline Bench Crunch		10lbs x8	45lbs x8	45lbs x8	45lbs x8
D) Assault Bike					1.5 min
E) Back Extension		25lbs x10	25lbs x10	25lbs x10	25lbs x10
E) Sicilian Crunch – Plate		45lbs x10	45lbs x10	45lbs x10	45lbs x10
5 min Treadmill Walk

OMG, it was a rough session. Them Assault bike drains my energy so much! Thank gawd, the rest of the workouts wasn’t as intense as deadlifts…

Friday – Weight Training w/ Anthony

A) Pull-up	25lbs x6	35lbs x4	45lbs x2	45lbs x4	25lbs x6
A) Dip	25lbs x6	35lbs x4	45lbs x4	45bs x4	25lbs x6
B) Spinning					1.5 min
C) Cable Seated Row		115lbs x8	115lbs x8	120lbs x6	120lbs x6
C) DB Bench		70lbs x8	70lbs x8	75lbs x6	75lbs x6
D) Spinning					1.5 min
E) Cable Lat Pull-down		120lbs x6	120lbs x6	110lbs x8	115lbs x8
E) Cable Tricep Push-down		180lbs x6	200lbs x6	220lbs x8	220lbs x8
5 min Treadmill Walk

It was a decent session. A series and DB Bench Press were alright but the rest, I could have pushed more. Note for next week.

Notes to me-self

Another strength training programme with a cardio twist in the middle.

I need to make sure to push a little bit more next week.

I feel I still have good enough reserve to push further.

I still look way too skinny …