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 Press | 65lbs x8 | 65lbs x8 | 65lbs x8 | 65lbs x8 | |
Cable Lat Pulldown | 150lbs x8 | 150lbs x8 | 150lbs x8 | 150lbs x8 | |
Seated Cable Row | 120lbs x8 | 120lbs x8 | 120lbs x8 | 120lbs x8 | |
5 min Treadmill Walk |
Tuesday – Weight Training w/ Anthony
A) Pull-up | x6 | 15lbs x6 | 20lbs x6 | 25lbs x6 | |
A) DB Incline Row | 35lbs x10 | 35lbs x10 | 35lbs x10 | 35lbs x10 | |
B) Cable Face Pull | 100lbs x8 | 100lbs x8 | 100lbs x8 | 100lbs x8 | |
B) DB Bent-over Reverse Fly | 15lbs x10 | 15lbs x10 | 15lbs x10 | 15lbs x10 | |
C) DB Incline Bicep Curl | 22.5lbs x8 | 22.5lbs x8 | 22.5lbs x8 | 22.5lbs x8 | |
C) DB Lateral Raise | 17.5lbs x10 | 17.5lbs x8 | 17.5lbs x10 | 17.5lbs x8 | |
5 min Treadmill Walk |
Wednesday – Treadmill Walking

Thursday – Weight Training w/ Mathias
A) BB Bench Press | 135lbs x12 | 155lbs x10 | 155lbs x10 | 175lbs x8 | 185lbs x7 |
A) DB Fly | 45lbs x12 | 50lbs x10 | 50lbs x10 | 52.5lbs x8 | 52.5lbs x8 |
B) DB Incline Fly | 35lbs x12 | 37.5lbs x10 | 40lbs x10 | 45lbs x8 | |
B) Cable Crossover | 80lbs x12 | 120lbs x10 | 120lbs x10 | 140lbs x8 | |
C) DB Shoulder Press | 30lbs x5 | 25lbs x10 | 25lbs x7 | 15lbs x8 | |
C) Shoulder Press – Machine | 50lbs x12 | 50lbs x6 | 40lbs x7 | 20lbs x8 | |
5 min Treadmill Walk |
Friday – Weight Training w/ Eric
A) Pendulum Squat | 25lbs x12 | 55lbs x10 | 55lbs x10 | 55lbs x8 | 55lbs x8 |
A) DB Box Step-up (Both Sides) | x12 | 15lbs x10 | 15lbs x10 | 20lbs x8 | 20lbs x8 |
B) 45° Leg Press | 230lbs x12 | 240lbs x10 | 240lbs x10 | 250lbs x8 | |
B) DB Lunge Alternated | 10lbs x12 | 12.5lbs x10 | 12.5lbs x10 | 15lbs x8 | |
C) Seated Leg Extension | 130lbs x12 | 140lbs x10 | 140lbs x10 | 150lbs x8 | |
C) Standing Calf Raise | 300lbs x12 | 320lbs x10 | 320lbs x10 | 340lbs x8 | |
5 min Treadmill Walk |
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.