WK 50-2025 Workout Journal

Au debut

Aye, right.

We’ve only got 3 more weeks this year, includin’ this one.

Let’s make ‘em count, eh?

Monday – Weight Training w/ Eric

A) DB Incline Bench Press		52.5lbs x8	55lbs x6	60lbs x4	60lbs x4
A) BB T-Bar Row		85lbs x8	90lbs s6	100lbs x4	100lbs x4
A) Walk – Self-powered		60s	60s	60s	60s
B) DB Shoulder Press		40lbs x8	42.5lbs x6	45lbs x4	45lbs x4
B) Reverse Fly		85lbs x8	85lbs x8	85lbs x8	85lbs x8
B) Walk – Self-powered		60s	60s	60s	60s
C) BB Upright Row – Narrow		55lbs x6	55lbs x6	55lbs x6	55lbs x6
C) Seated DB Side Raise		17.5lbs x8	17.5lbs x8	17.5lbs x8	17.5lbs x8
C) Walk – Self-powered		60s	60s	60s	60s
D) Shoulder Press – Machine		80lbs x8	70lbs x4	60lbs x4	50lbs x4
		40lbs x4	30lbs x4	20lbs x4
5 min Treadmill Walk

Me shoulders are on fire🔥 It were a cracking session. While it were definitely more cardio, I got a grand burn on me shoulders. I love kickin’ off t’ week with a big exercise like a back squat or bench press but this ain’t too shabby neither.

Tuesday – Weight Training w/

A) BB RDL		185lbs x4	185lbs x4	185lbs x4	185lbs x4
A) Hip Thrust – Green Band		x10	x10	x10	x10
A) Walk – Self-powered		60s	60s	60s	60s
B) KB Sumo Squat		62lbs x8	66lbs x6	124lbs x4	124lbs x4
B) Sicilian Crunch – Plate		45lbs x15	45lbs x15	45lbs x15	45lbs x15
B) Walk – Self-powered		60s	60s	60s	60s
C) Seated Leg Extension		190lbs x8	190lbs x8	190lbs x8	190lbs x8
C) DB Russian Twist		45lbs x10	45lbs x10	45lbs x10	45lbs x10
C) Walk – Self-powered		60s	60s	60s	60s
5 min Treadmill Walk

Sumo squat needs switchin’ to BB. Too light wi’ KB. Band Hip Thrust might need BB too…But 190lbs Leg extension? Never thought I’d be doin’ that!!!

Thursday – Weight Training w/ Mathias

A) Lat Pull-down Reverse Grip		130lbs x8	145lbs x6	150lbs x4	150lbs x4
A) Skull Crusher Ez Bar		75lbs x8	75lbs x8	75lbs x8	75lbs x8
A) Assault Bike		60s	60s	60s	60s
B) DB One Arm Row (Both Sides)		50lbs x8	55lbs x6	60lbs x4	60lbs x4
B) Lat Pulldown Dual Handles		115lbs x8	120lbs x8	125lbs x8	130lbs x8
B) Assault Bike		60s	60s	60s	60s
C) Preacher Curl Ez Bar		55lbs x8	55lbs x8	55lbs x8	55lbs x8
C) Tricep Pushdown		120lbs x8	120lbs x8	120lbs x8	120lbs x8
C) Assault Bike		60s	60s	60s	60s
5 min Treadmill Walk

Was surprised to workout with Mathias this morning. Apparently, I’ll be training with Gab tomorrow. Let’s see how his backpack trip was.

Friday – Weight Training w/ Gabriel

A) 45° Leg Press		270lbs x8	320lbs x6	330lbs x4	330lbs x4
A) Plank – Bosu		30s	30s	30s	30s
A) Assault Bike		60s	60s	60s	60s
B) Box Set-up (Both Sides)		25lbs x6	25lbs x6	25lbs x6	25lbs x6
B) Lying Leg Raise		x8	x8	x8	x8
B) Assault Bike		60s	60s	60s	60s
C) BB Back Squat		135lbs x10	145lbs x10	145lbs x10	155lbs x10
C) Lying Leg Curl		80lbs x8	80lbs x8	80lbs x8	80lbs x8
C) Assault Bike		60s	60s	60s	60s
5 min Treadmill Walk

Reet good to see Gabriel back, but this programme’s “mean” as he said it! Can’t get used to doin’ back squats at the last series….

Notes to me-self

Righto.

I reckon I’m getting the hang of this active rest thing now.

Not too sure how much it’s helping me burn calories, though.

Yeah, I know I’ve gotta keep an eye on what I’m scoffing, but I haven’t changed my diet all that much.

Just steering clear of rice as a carb source.

Let’s give it a bit more oomph on the strength training front.