WK 40-2025 Workout Journal

Au debut

Because of the weird start of this programme, the last of this programme is on Tuesday.

Pinch test on Thursday and to align everything again, we will start a new programme on Monday next week.

Looking forward to the new programme but until then, let’s see how I can finish up this rough and tough programme.

Monday – Weight Training w/ Eric

A) Pull-up	10lbs x12	10lbs x10	10lbs x10	10lbs x8	10lbs x8
A) DB One Arm Row (L&R)	37.5lbs x12	40lbs x10	40lbs x10	42.5lbs x8	42.5lbs x8
B) Cable Lat Pulldown		105lbs x12	105lbs x10	105lbs x10	110lbs x8
B) Seated Cable Row		95bs x12	100lbs x10	100lbs x10	105lbs 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

Yeah, of course, Eric won’t let me do pull-ups without weight. Thank gawd, he kept them at 10lbs lol

Tuesday – Weight Training w/ Eric

DB Shoulder Press		35lbs x15	45lbs x10	45lbs x10	45lbs x10
DB Incline Bicep Curl		27.5lbs x10	27.5lbs x10	27.5lbs x10	27.5lbs x10
Standing DB Hammer Curl		22.5lbs x10	22.5lbs x10	22.5lbs x10	22.5lbs x10
Ez Curl Bar Skull Crusher		50lbs x10	50lbs x10	50lbs x10	50lbs x10
Cable Rope Tricep Pushdown		50lbs x10	70lbs x10	70lbs x10	70lbs x10
5 Min Stationary Bike

Eric suggested to have fun today instead of grunting out lol Still it was a good session since we haven’t done much arm-centred trainings for a while. My arms are swollen (or at least I feel like the are lol) Good session indeed.

Wednesday – Treadmill Walking

Was watching tennis game on the TV and time went so fast lol I was gonna be on it for half an hour but ended up for 45 min. Not complaining though lol Really lol

Thursday – Pinch Test w/ Eric

OMG! This was a belting result! I put on nearly 5 pounds of muscle, which is a right big achievement. T’ last program were definitely a challenge, but t’ results do all t’ talking. It’s no wonder so many folks have noticed I look bigger these days (in a grand way!). Eric’s new program’s more classic (so he says), but it’s got a legit slow tempo and really focuses on t’ actual muscle movements. It’s designed to give t’ muscles a proper shock to encourage even more growth. I’m still aiming to hit 175 pounds, and I’m currently at 170. We just need one more massive push to get there. We got a sneak peek of what’s coming up, and it looks smashing!

Cable Lat Pull-down Tempo (2 down 3 hold)			90lbs x10	90lbs x10	90lbs x10
Incline DB Incline Chest Press (3 hold at the top)			27.5lbs x10	27.5lbs x10	27.5lbs x10
5 Min Treadmill Bike

Friday – Weight Training w/ Mathias

A) Leg Extension			140lbs x10	150lbs x10	150lbs x10
A) Leg Curl – Seated			110lbs x10	120lbs x10	100lbs x10
BB Back Squat		135lbs x10	165lbs x8	165lbs x8	165lbs x6
DB Lunges – Alternate		20lbs x8	20lbs x8	20lbs x8	20lbs x8
Back Extension		45lbs x10	45lbs x10	45lbs x10	45lbs x10
5 Min Treadmill Bike

Free style workout before starting a new programme. It was a good session with a light sweat. Felt good. Let’s enjoy the weekend!

Notes to me-self

Eeh, what a cracking week of training!

I’m absolutely chuffed that me pinch test result was way better than I thought.

I’m curious to see how the next program’ll be.

I’ve learned to be a bit wary when trainers say it’ll be a doddle! 😉

Well, let’s see how next week turns out.