Index
Au debut
This will be the last week for this programme.
Let’s end on a good note!
Monday – Weight Training w/ Dorianne
A) BB Deadlift | 155lbs x10 | 155lbs x10 | 155lbs x10 | 155lbs x10 | |
A) BB Shoulder Press | 80lbs x10 | 80lbs x10 | 80lbs x10 | 80lbs x10 | |
B) BB RDL | 95lbs x10 | 95lbs x10 | 95lbs x10 | 95lbs x10 | |
B) DB Arnold Press | 35lbs x10 | 35lbs x10 | 35lbs x10 | 35lbs x10 | |
C) Lying Leg Curl – Machine | 70lbs x12 | 70lbs x12 | 70lbs x12 | ||
C) DB Lateral Raise | 15lbs x12 | 15lbs x12 | 15lbs x12 | ||
5 min Treadmill Walk |
Tuesday – Weight Training w/ Tristan
DB Incline Bench Press | 70bs x8 | 75lbs x8 | 80lbs x7 | ||
Seated Cable Fly | 100lbs x12 | 100lbs x12 | 105lbs x15 | ||
Dip | x20 | x20 | x20 | ||
Incline Seated Cable Bicep Curl | 30lbs x10 | 30lbs x10 | 30lbs x10 | ||
DB Spider Curl | 27.5lbs x15 | 27.5lbs x15 | 27.5lbs x15 | ||
5 min Treadmill Walk |
Wednesday – Treadmill Walk

Thursday – Weight Training w/ Mathias
A) 45° Leg Press | 315lbs x10 | 315lbs x10 | 315lbs x10 | 315lbs x10 | |
A) Sicilian Crunch | 45lbs x10 | 45lbs x10 | 45lbs x10 | 45lbs x10 | |
B) Pendulum Squat | 25lbs x10 | 35lbs x10 | 35lbs x10 | 35lbs x10 | |
B) Hanging Knee Up | x10 | x10 | x10 | x10 | |
C) Seated Leg Extension – Machine | 130lbs x12 | 140lbs x12 | 140lbs x12 | ||
C) Plank Rotation – Both Sides | 15lbs x12 | 15lbs x12 | 15lbs x12 | ||
5 min Stationary Bike |
Notes to me-self
This week was an option week as Eric took his vacay when my programme was ended.
We will have the pinch test on Monday and decide what to do for the next programme.
Can’t wait for the guests to leave and return to my routine with little stress.
I wish I could get out of this funk.