Index
Au debut
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.
