WK 20-2025 Workout Journal

Au debut

Okay, it’s a new blog and the new programme.

Let’s see how the new programme works with me.

Monday – Pinch Test and quick weight training w/ Eric

DB Incline Bench Press	50lbs x10	50lbs x10	50lbs x10	50lbs x10
Lat Pull-down	135lbs x10	135lbs x10	135lbs x10	135lbs x10
Leg Press	180lbs x10	180lbs x10	180lbs x10	180lbs x10
5 min Treadmill Walk

Pinch result wasn’t too bad. I was afraid it would be worse.

Tuesday – Weight Training w/ Anthony

A) Back Squat	135lbs x4	145lbs x4	155lbs x4	165lbs x4
A) BB Shoulder Press	65lbs x6	75lbs x6	75lbs x6	75lbs x6
B) Sumo Squat (Kettlebell)	28kg x10	28kg x10	28kg x10	28kg x10
B) BB Upright Row	65lbs x8	65lbs x8	65lbs x8	65lbs x8
C) Cable Lateral Raise	40lbs x10	40lbs x10	40lbs x10	40lbs x10
C) Box Step-up (One leg at a time)	20lbs x10	20lbs x10	20lbs x10	20lbs x10
D) Leg Press	180lbs x10	180lbs x10	180lbs x10	180lbs x10
D) DB Lateral Raise	12.5lbs x10	12.5lbs x10	12.5lbs x10	12.5lbs x10
5 min Stationary Bike

Supposed to be the new programme but it wasn’t uploaded so quickly Eric created this.

Wednesday – Treadmill Walk

Had to workout at night today. Never again. It was way too late for workout…

Thursday – Weight Training w/ Eric

A) BB Bench Press	200lbs x4	200lbs x4	200lbs x4	200lbs x4
A) DB Bicep Curl	20lbs x4	20lbs x4	20lbs x4	20lbs x4
B) DB Incline Bench Press	60lbs x6	60lbs x6	60lbs x6	60lbs x6
B) Lat Pull-down (Reverse Grip)	105lbs x6	105lbs x6	105lbs x6	105lbs x6
C) DB Decine Bench Press	47.5lbs x8	47.5lbs x8	47.5lbs x8	47.5lbs x8
C) Zottman Curl	15lbs x8	15lbs x8	15lbs x8	15lbs x8
5 min Treadmill Walk

Was a great session! Can’t believe I have lifted 200lbs now!

Friday – Weight Training w/ Dorianne

A) BB Deadlift	175lbs x4	175lbs x4	177.5lbs x4	177.5lbs x4
A) DB Arnold Press	37.5lbs x4	45lbs x4	47.5lbs x4	47.5lbs x4
B) Lying Leg Curl Machine	85lbs x6	100lbs x6	105lbs x6	105lbs x6
B) Decline Bench Crunch	45lbs x6	45lbs x6	45lbs x6	45lbs x6
C) Hyperextension High	45lbs x8	45lbs x8	55lbs x8	55lbs x8
C) Sicilian Crunch – Plate	45lbs x8	45lbs x8	45lbs x8	45lbs x8
5 min Stationary Bike

Boy, the deadlifts were HEAVY! I couldn’t keep up my energy level. I was really knackered by the end of the session.

Notes to me-self

Okay.

Eric thinks that I’m responding well to Strength Training so he decided to keep the similar programme for another block.

I really liked the last programme so I’m good but this one goes really heavy on all A series.

Let’s hope I can grow farther with this programme.