Index
Au debut
Husband’s gone to house-sit our friend’s house in NS so I’m alone at home.
Quiet and can sleep better ?!?!?!
We shall see.
Monday – Weight Training w/ Dorianne
A) Pull-up | x12 | x10 | x10 | 10lbs x8 | 10lbs x8 |
A) DB One Arm Row (L&R) | 40lbs x12 | 40lbs x10 | 40lbs 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 | 90lbs x8 | 90lbs x8 | |
5 Min Treadmill Walk |
Tuesday – Weight Training w/ Eric
A) BB Deadlift | 135lbs x12 | 145lbs x10 | 145lbs x10 | 155lbs x8 | 155lbs x8 |
A) Lying Leg Curl | 65lbs x12 | 70lbs x10 | 70lbs x10 | 75lbs x8 | 75lbs x8 |
B) BB Hip Thrust | 135lbs x12 | 145lbs x10 | 145lbs x10 | 155lbs x8 | |
B) Hyperextension High | 35lbs x8 | 35lbs x8 | 35lbs x8 | 35lbs x8 | |
C) Dip | x12 | 5lbs x10 | 5lbs x10 | 10lbs x8 | |
C) DB Bicep Curl | 25lbs x12 | 27.5lbs x10 | 27.5lbs x10 | 30lbs x8 | |
5 Min Treadmill Walk |
Wednesday – Treadmill Walking

Thursday – Weight Training w/ Mathias
A) BB Bench Press | 135lbs x12 | 145lbs 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 | 100lbs x12 | 100lbs x10 | 120lbs x8 | 140lbs x8 | |
C) DB Shoulder Press | 25lbs x12 | 25lbs x10 | 27.5lbs x10 | 30lbs x8 | |
C) Shoulder Press – Machine | 54lbs x12 | 65lbs x10 | 65lbs x8 | 65lbs x6 | |
5 Min Treadmill Walk |
Friday – Weight Training w/ Eric
A) Pendulum Squat | 55lbs x12 | 70lbs x10 | 70lbs x10 | 75lbs x8 | 75lbs x8 |
A) Box Step-up (L-R) | x12 | 17.5lbs x10 | 17.5lbs x10 | 20lbs x8 | 20lbs x8 |
B) 45° Leg Press | 230lbs x12 | 250lbs x10 | 250lbs x10 | 260lbs x8 | |
B) DB Lunge Alternated | 20lbs x12 | 20lbs x10 | 20lbs x8 | 22.5lbs x8 | |
C) Seated Leg Extension | 130lbs x12 | 140lbs x10 | 140lbs x10 | 150lbs x81 | |
C) Standing Calf Machine | 300lbs x12 | 320lbs x10 | 320lbs x10 | 340lbs x81 | |
5 Min Treadmill Walk |
1 Held for 15 seconds on the last rep
Notes to me-self
I’m glad that the rotation of trainers is now settled.
Training sessions with Eric are very different from others.
He’s the owner after all and started this gym so I can feel his passion in training others.
That speaks a volume especially if you are on receiving end, innit.
But then again I’ve been training with him almost 3 years now so he’s gotten to know me quite well.
All in all it was a great week of training and the trainers know that I’m already used to the weights so they will be upping them for sure.
Get good rest during the weekend!