Index
Au debut
Still trying out the new programme on Monday and Tuesday.
Let’s see how it goes.
Monday – Weight Training w/ Dorianne
A) Pull-up | x12 | 10lbs x10 | 10lbs x10 | 10lbs x8 | 10lbs x8 |
A) DB One Arm Row (L&R) | 35lbs x12 | 35lbs x10 | 37.5lbs x10 | 40lbs x10 | 40lbs x10 |
B) Cable Lat Pulldown | 105lbs x12 | 105lbs x10 | 105lbs x8 | 105lbs x8 | |
B) Seated Cable Row | 105lbs x12 | 105lbs x10 | 105lbs x8 | 105lbs x8 | |
C) BB Upright Row | 55.5lbs x12 | 55.5lbs x10 | 55.5lbs x10 | 55.5lbs x8 | |
C) Reverse Fly – Machine | 80lbs x12 | 80lbs x10 | 80lbs x8 | 80lbs x8 | |
5 Min Treadmill Walk |
Tuesday – Weight Training w/ Anthony
A) BB Deadlift | 135lbs x12 | 145lbs x10 | 145lbs x10 | 155lbs x8 | 155lbs x8 |
A) Lying Leg Curl | 70lbs x12 | 70lbs x10 | 70lbs x10 | 70lbs x8 | 70lbs x8 |
B) BB Hip Thrust | 95lbs x12 | 95lbs x10 | 95lbs x10 | 95lbs x8 | |
B) Hyperextension High | x12 | x10 | x8 | x8 | |
C) Dip | x12 | x10 | x10 | x8 | |
C) DB Bicep Curl | 22.5lbs x12 | 22.5lbs x10 | 22.5lbs x10 | 22.5lbs x8 | |
5 Min Treadmill Walk |
Wednesday – Treadmill Walking
Thursday – Weight Training w/ Mathias
A) BB Bench Press | 95lbs x12 | 135lbs x10 | 155lbs x10 | 165lbs x8 | 175lbs x8 |
A) DB Lying Fly | 30lbs x12 | 32.5lbs x10 | 35lbs x10 | 42.5lbs x8 | 45lbs x8 |
B) DB Incline Fly | 35lbs x12 | 37.5lbs x10 | 40lbs x10 | 45lbs x8 | |
B) Cable Fly | 80lbs x12 | 100lbs x10 | 120lbs x8 | 140lbs x8 | |
C) DB Shoulder Press | 25lbs x12 | 27.5lbs x10 | 30lbs x10 | 32.5lbs x8 | |
C) Shoulder Press – Machine | 50lbs x12 | 60lbs x10 | 65lbs x7 | 40lbs x8 | |
5 Min Treadmill Walk |
Friday – Weight Training w/ Eric
A) Pendulum Squat | 50lbs x12 | 65lbs x10 | 55lbs x10 | 65lbs x8 | 65lbs x8 |
A) Box Step-up (L-R) | x12 | 17.5lbs x10 | 17.5lbs x10 | 20lbs x8 | 20lbs x8 |
B) 45° Leg Press | 230lbs x12 | 240lbs x10 | 240lbs x10 | 250lbs x8 | |
B) DB Lunge Alternated | 12.5lbs x12 | 12.5lbs x10 | 12.5lbs x8 | 12.5lbs x8 | |
C) Seated Leg Extension | 120lbs x12 | 130lbs x10 | 140lbs x10 | 150lbs x8 | |
C) Standing Calf Machine | 300lbs x12 | 320lbs x10 | 320lbs x10 | 340lbs x8 | |
5 Min Treadmill Walk |
Notes to me-self
Right.
I feel like the last programme and this new one are more for endurances than strength or volume !!
I’m running out of me breath in the middle of the first series🤣
And it’s the same for all sessions.
I’m constantly hungry because of it.
I’m sure of that!!
So hard but keeping my hands out of them crisps or nice warm fried rice … 🤤
Let’s hope my body is finally used to them exercises by next week…
Nah….