WK 36-2025 Workout Journal

Index

Au debut

Finally the big bosses have gone back to their country and I can have my peace.

Back routine and new programme from this week.

Let’s hope it will be a good one again.

Monday – Pinch Test & Light Weight Training w/ Eric

Pinch test wasn’t that good as I ate more carbs than usual while being with the big bosses. Also, the last programme made me hungrier than usual and I had more cheat days than usual as well. But the body fat increase was 0.8% so well not too bad.

DB Incline Bench Press65lbs x865lbs x865lbs x865lbs x8
Cable Lat Pulldown150lbs x8150lbs x8150lbs x8150lbs x8
Seated Cable Row120lbs x8120lbs x8120lbs x8120lbs x8
5 min Treadmill Walk

Quick workout after the pinch test. Talked about the next programme. Can’t wait to see what he created.

Tuesday – Weight Training w/ Anthony

A) Pull-upx615lbs x620lbs x625lbs x6
A) DB Incline Row35lbs x1035lbs x1035lbs x1035lbs x10
B) Cable Face Pull100lbs x8100lbs x8100lbs x8100lbs x8
B) DB Bent-over Reverse Fly15lbs x1015lbs x1015lbs x1015lbs x10
C) DB Incline Bicep Curl22.5lbs x822.5lbs x822.5lbs x822.5lbs x8
C) DB Lateral Raise17.5lbs x1017.5lbs x817.5lbs x1017.5lbs x8
5 min Treadmill Walk

Another light workout before the new programme. We might have gone too light lol

Wednesday – Treadmill Walking

Watched Women’s World Volleyball Championship Japan Vs. Netherlands while walking. Thank gawd there wasn’t anyone in the gym 😂

Thursday – Weight Training w/ Mathias

A) BB Bench Press135lbs x12155lbs x10155lbs x10175lbs x8185lbs x7
A) DB Fly45lbs x1250lbs x1050lbs x1052.5lbs x852.5lbs x8
B) DB Incline Fly35lbs x1237.5lbs x1040lbs x1045lbs x8
B) Cable Crossover80lbs x12120lbs x10120lbs x10140lbs x8
C) DB Shoulder Press30lbs x525lbs x1025lbs x715lbs x8
C) Shoulder Press – Machine50lbs x1250lbs x640lbs x720lbs x8
5 min Treadmill Walk

Oh My Flipping Gawd💢 What’s Eric smoking when he made this programme‼️ “Reverse Pyramid Strength Training” he said. Higher to lower reps. Aiming the highest weight you want at the end. I was done after A series lmao. Barely made it through the B series. I had nothing left for the last series as you can see lol. We need to decrease the weight next week 😂 Mathias was like “these are now junk loads” lol Yeap they sure were(● ˃̶͈̀ロ˂̶͈́)੭ꠥ⁾⁾

Friday – Weight Training w/ Eric

A) Pendulum Squat25lbs x1255lbs x1055lbs x1055lbs x855lbs x8
A) DB Box Step-up (Both Sides)x1215lbs x1015lbs x1020lbs x820lbs x8
B) 45° Leg Press230lbs x12240lbs x10240lbs x10250lbs x8
B) DB Lunge Alternated10lbs x1212.5lbs x1012.5lbs x1015lbs x8
C) Seated Leg Extension130lbs x12140lbs x10140lbs x10150lbs x8
C) Standing Calf Raise300lbs x12320lbs x10320lbs x10340lbs x8
5 min Treadmill Walk

AGAIN💢 OH MY FLIPPING WORD‼️ This new programme is harder than the previous one. My legs are legit done. Barely made it up the stairs on the way out of the gym and into the office building after the session. I’m gonna feel it this weekend for sure.

Notes to me-self

Right.

This new programme is gonna hurt me.

LEGIT HURT ME‼️

😂😂😂😂

I hope I’ll get used to it quickly.

But I’m feeling the burn from these past two sessions and that’s been a fantastic feeling.

Granted. While going through them programmes, I’m whining and moaning and cursing and all.

Me trainers are laughing but pushing me to help finish the sets at the same time.

Without them, I wouldn’t have finished most of them.

So there.

I had a couple of great sessions with the new programme and can’t wait to see how the next week will be.

Let’s hope I’ll feel as good as I’m feeling now.

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