WK 32-2025 Workout Journal

Au debut

Let’s see how this week goes!

This programme lasts until almost the end of the month. By the end of it, my endurance should be better.

Monday – Weight Training w/ Eric

A) BB Deadlift		155lbs x10	155lbs x10	155lbs x10	155lbs x10
A) BB Shoulder Press		75lbs x10	75lbs x10	75lbs x10	75lbs x10
B) BB RDL		95lbs x10	95lbs x10	95lbs x10	95lbs x10
B) DB Arnold Press		32.5lbs x10	32.5lbs x10	32.5lbs x10	32.5lbs x10
C) Lying Leg Curl – Machine			80lbs x12	80lbs x12	80lbs x12
C) DB Lateral Raise			12.5lbs x12	12.5lbs x12	12.5lbs x12
5 min Treadmill Walk

OMG, I was running out of breath!! Having the hardest time to get used to these 10 rep exercises. Much longer than I expected… It’s not the question of the weight. It’s definitely the question of my cardio…

Tuesday – Weight Training w/ Anthony

A) BB Bench Press		135lbs x10	155lbs x10	165lbs x10	165lbs x10
A) DB Incline Bicep Curl		22.5lbs x10	22.5lbs x10	25lbs x10	25lbs x10
B) DB Incline Bench Press		50lbs x10	50lbs x10	50lbs x10	50lbs x10
B) DB Hammer Curl		32.5lbs x10	32.5lbs x10	32.5lbs x10	32.5lbs x10
C) DB Decline Bench Press			50lbs x12	50lbs x12	50lbs x12
C) Reverse Curl – EZ Bar			50lbs x12	50lbs x12	50lbs x12
5 min Treadmill Walk

It was good to see Anthony. Felt like I hadn’t seen him for a month although only a few weeks. Glad he’s doing alright and gotten used to his style of training so it felt good.

Thursday – Weight Training w/ Mathias

A) BB Squat		135lbs x10	135lbs x10	155lbs x10	155lbs x10
A) Sicilian Crunch		45lbs x10	45lbs x10	45lbs x10	45lbs x10
B) BB Sumo Squat		155lbs x10	155lbs x10	155lbs x10	155lbs x10
B) Reverse Crunch		x10	x10	x10	x10
C) Seated Leg Extension – Machine			120lbs x12	120lbs x12	120lbs x12
C) Plank Rotation – Both Sides			15lbs x12	15lbs x12	15lbs x12
5 min Treadmill Walk

It was a good session! My knees kept making sounds but didn’t feel the pain. Didn’t sound that good though… Might need to re-start taking OMEGA-3???

Friday – Weight Training w/ Mathias

A) Pull-up		x10	x10	x10	x10
A) Dip		x10	x10	x10	x10
B) Straight Arm Pull-down		260lbs x10	260lbs x10	260lbs x10	260lbs x10
B) DB Bech Press – Neutral Grip		65lbs x10	65lbs x10	65lbs x10	65lbs x10
C) DB One Arm Row			35lbs x12	35lbs x12	35lbs x12
C) Cable Tricep Push-down – V Bar			240lbs x12	240lbs x12	240lbs x12
5 min Treadmill Walk

I guess I could pull some weights on pull-ups/dips next week. Perhaps for 2 sets in the beginning?

Notes to me-self

It was very trying week this week.

Very little energy.

Losing some motivation too…?

Need to get back to the routine though…