Index
Au debut
3/4 of 2025 is gone already.
First snow fall is only a couple of months away.
Well, let’s see if I could stay away from being sentimental this fall…
Monday – Weight Training w/ Dorianne
A) Pull-up | x12 | x10 | x10 | 10lbs x8 | 10lbs x8 |
A) DB One Arm Row (L&R) | 35lbs x12 | 35lbs x10 | 35lbs x10 | 40lbs x10 | 40lbs x10 |
B) Cable Lat Pulldown | 105lbs x12 | 105lbs x10 | 105lbs x10 | 110lbs x8 | |
B) Seated Cable Row | 110bs x12 | 110lbs x10 | 110lbs x10 | 110lbs x8 | |
C) BB Upright Row | 50lbs x12 | 60lbs x10 | 60lbs x10 | 60lbs x8 | |
C) Reverse Fly – Machine | 80lbs x12 | 90lbs x10 | 90lbs x10 | 90lbs x8 | |
5 Min Treadmill Walk |
Tuesday – Weight Training w / Eric
A) BB Deadlift | 135lbs x12 | 150lbs x10 | 150lbs 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 | x12 | 25lbs x10 | 25lbs x10 | 25lbs x8 | |
C) Dip | x12 | 10lbs x10 | 10lbs x10 | 20lbs x8 | |
C) DB Bicep Curl | 25lbs x12 | 27.5lbs x10 | 27.5lbs x10 | 27.5lbs x8 | |
5 Min Stationary Bike |
Wednesday – Treadmill Walk

Thursday – Weight Training w/ Eric
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 | 35lbs x8 | 35lbs x8 |
B) DB Incline Fly | 35lbs x12 | 35lbs x10 | 35lbs x10 | 35lbs x8 | |
B) Cable Fly | 100lbs x12 | 100lbs x10 | 120lbs x8 | 140lbs x8 | |
C) DB Shoulder Press | 25lbs x12 | 27.5lbs x10 | 27.5lbs x8 | ||
C) Shoulder Press – Machine | 50lbs x12 | 50lbs x10 | 50lbs x8 | ||
5 Min Treadmill Walk |
Friday – Weight Training w/ Mathias
A) Pendulum Squat | 45lbs x12 | 45lbs x10 | 45lbs x10 | 55lbs x8 | 55lbs x8 |
A) Box Step-up (L-R) | 17.5 x12 | 17.5lbs x10 | 17.5lbs x10 | 17.5lbs x8 | 17.5lbs x8 |
B) 45° Leg Press | 180lbs x12 | 270lbs x10 | 270lbs x10 | 270lbs x8 | |
B) DB Lunge Alternated | 17.5lbs x12 | 17.5lbs x10 | 17.5lbs x8 | 17.5lbs x8 | |
C) Seated Leg Extension | 130lbs x12 | 140lbs x10 | 150lbs x10 | 150lbs x8 | |
C) Standing Calf Machine | 300lbs x12 | 320lbs x10 | 320lbs x10 | 340lbs x8 | |
5 Min Stationary Bike |
Notes to me-self
The past few programmes have been very difficult.
Eric told me that the next block will be the de-load programme.
Just enough to push but no supersets.
Now that would be a massive change in the programme and my nerve systems will appreciate that!
Let’s see how light of workouts the next programme would be not next week but from Monday on week 41.