Wk 18-2025 Workout Journal

Au debut

Another week has begun!

Drank a few glasses of sparkling wines last weekend and not ate so good foods,..

Need to get back to the routine this week!

Monday – Weight Training w/ Eric

A) Pull-ups Neutral Grip		25lbs x4	30lbs x4	30lbs x4	30lbs x4
B) Lat Pulldown Wide Grip Front		135lbs x10	135lbs x10	135lbs x10	135lbs x10
B) Cable Tricep Pulldown		220lbs x10	220lbs x10	220lbs x10	220lbs x10
C) Seated Cable Row		105lbs x10	105lbs x10	105lbs x10	105lbs x10
C) Dip		x10	x10	x10	x10
D) Lat Pulldown Narrow Grip			105lbs x15	105lbs x15	105lbs x15
D) Seated DB Tricep Extension			45lbs x15	45lbs x15	45lbs x15
E) 5 Min Treadmill Walk

It was rough this morning! I can definitely feel the bad effects from the last weekend…

Tuesday – Weight Training w/ Anthony

A) Pendulum Squat		45lbs x4	55lbs x4	75lbs x4	85lbs x4
B) Back Squat		135lbs x10	145lbs x10	155lbs x10	155lbs x10
B) Sicilian Crunch		45lbs x10	45lbs x10	45lbs x10	45lbs x10
C) Leg Extension		140lbs x10	150lbs x10	150lbs x10	150lbs x10
C) Cable Core Rotation (Both Sides)		100lbs x10	100lbs x10	100lbs x10	100lbs x10
D) Leg Press 45 Degree			178lbs x15	178lbs x15	788lbs x15
D) Reverse Crunch – Kick up		x15	x15	x15	x15
E) 5 Min Bike Ride

It was a good session. Could have pushed a little bit more on Leg Extension definitely…

Wednesday – Treadmill Walk

Needed to walk 90 min but it’s tax due!!!

Thursday – Weight Training w/ Eric

A) BB Bench Press		200lbs x4	200lbs x4	200lbs x4	200lbs x4
B) DB Bench Press – Neutral Grip		60lbs x10	60lbs x10	60lbs x10	60lbs x12
B) Standing Calf Machine		320lbs x10	320lbs x10	320lbs x10	320lbs x10
C) DB Incline Bench Press		50lbs x10	50lbs x10	50lbs x10	50lbs x10
C) Seated Calf Raise Machine		45lbs x10	45lbs x10	45lbs x10	45lbs x10
D) Chest Press Machine			100lbs x15	100lbs x15	100lbs x15
D) Calf Raise – Incline Leg Press Machine			180lbs x10	180lbs x10	180lbs x10
E) 5 Min Stationary Bike

I feel like a beast after these sessions. My pecs and arms are pumped.

Friday – Weight Training w/ Anthony

A) Deadlift		165lbs x4	165lbs x4	165lbs x4	165lbs x4
B) RDL		95lbs x10	95lbs x10	95lbs x10	95lbs x12
B) DB Shoulder Press		32.5lbs x10	32.5lbs x10	32.5lbs x10	32.5lbs x10
C) Seated DB Side Raise		17.5lbs x10	17.5lbs x10	17.5lbs x10	17.5lbs x10
C) Lying Leg Curl Machine		75lbs x10	75lbs x10	75lbs x10	75lbs x10
D) Rear Deltoid Fly			80lbs x15	80lbs x15	80lbs x15
D) Hip Bridge Rolling FB			x15	x15	x15
E) 5 Min Treadmill Walk

Not bad season. Could have pushed a little bit more? Still little scared of Deadlifts…

Saturday – Treadmill Walking

It was a quick walk while watching me shows lol All it matters is that it’s DONE☑️

Notes to me-self

I’m loving this new programme.

I know I said this many times already.

BUT

I need to watch my diet though

If I want lower Body fat ratio…

And I’m off to score a perfect scone…