WK 4-2026 Workout Journal

Au debut

I scoffed down way too much junk over the weekend and now I’m feeling the full brunt of it.

Time to pull the reins on those dodgy choices.

Monday – Weight Training w/ Dorianne

A) Pull-up		x10	25lbs x8	35lbs x6	40lbs x4
A) BB Bench Press		115lbs x10	155lbs x8	175lbs x6	185lbs x4
A) Self-powered Treadmill		90s	90s	90s	90s
B) Straight Arm Pull-down		260lbs x10	280lbs x8	300lbs x6	340lbs x4
B) DB Bent-over Row Supported		47.5lbs x10	50lbs x8	60lbs x6	65lbs x4
B) Self-powered Treadmill		90s	90s	90s	90s
C) DB Incline Bench Press			45lbs x15	45lbs x15	45lbs x15
C) BB Bent-over Row Reverse Grip			65lbs x15	65lbs x15	65lbs x15
C) Self-powered Treadmill				90s	90s
5 min Treadmill Walk

Great session. Thinking of bumping up the weight on the first set a bit more. Might switch to wide grip pull-ups from next week.

Tuesday – Weight Training w/ Gabriel

A) BB Back Squat		135lbs x10	135lbs x8	155lbs x6	185lbs x4
A) Pendulum Squat		10lbs x10	25lbs x8	45lbs x6	55lbs x4
A) Self-powered Treadmill		90s	90s	90s	90s
B) Deadlift – Trap Bar		135lbs x10	155lbs x8	185lbs x6	185lbs x6
B) Lying Leg Curl		75lbs x8	80lbs x8	90lbs x8	90lbs x8
B) Self-powered Treadmill		90s	90s	90s	90s
C) BB Sumo Squat			95lbs x15	115lbs x15	115lbs x15
C) Decline Crunch Bench			45lbs x15	45lbs x15	45lbs x15
C) DB Russian Twist			45lbs x15	45lbs x15	45lbs x15
C) Self-powered Treadmill				90s	90s
5 min Treadmill Walk

I was a bit concerned about my left knee, but it turned out to be fine. Had a ripper session with Gab, too. It’s great to have someone backing you up when you’re smashing out those squats. 

Wednesday – Self-powered Treadmill Walking

45 min goes quickly when you are so into what you are watching lol

Thursday – Weight Training w/ Eric

A) BB Push Press		65lbs x10	70lbs x8	70lb x6	75lbs x4
A) DB Bent-over Reverse Fly		12.5lbs x10	15lbs x8	17.5lbs x6	17.5lbs x6
A) Self-powered Treadmill		90s	90s	90s	90s
B) Seated DB Side Raise		17.5lbs x10	17.5lbs x8	20lbs x6	20lbs x6
B) Seated DB Front Raise		17.5lbs x10	17.5lbs x8	20lbs x6	20lbs x6
B) Self-powered Treadmill		90s	90s	90s	90s
C) DB Incline Bicep Curl			20lbs x15	20lbs x15	20lbs x15
C) Cable Tricep Push-down			260lbs x15	260lbs x15	260lbs x15
C) Self-powered Treadmill			90s	90s	90s
D) DB Bent-over Tricep Kickback & Bicep Curl		20lbs x6	17.5lbs x6	15lbs x6	12.5lbs x6
		10lbs x6	7.5lbs x6	5lbs x6
5 min Treadmill Walk

My arms are absolutely knackered, mate! Wrapped up way ahead of time, so Eric threw in a final arm session for laughs.

Friday – Weight Training w/ Gabriel

Circuit #1
A) BB Deadlift		135lbs x12	135lbs x12	135lbs x12	135lbs x12
A) Mountain Climber		x12	x12	x12	x12
A) BB Push Press		60lbs x12	60lbs x12	60lbs x12	60lbs x12
Circuit #2
B) Box Step-up		20lbs x16	20lbs x16	20lbs x16	20lbs x16
B) Sicilian Crunch – Plate		45lbs x12	45lbs x12	45lbs x12	45lbs x12
B) LM Russian Twist High		50lbs x12	50lbs x12	50lbs x12	50lbs x12
B) Self-powered Treadmill			180s	180s	180s
5 min Treadmill Walk

Second arvo session this week with Gabriel. Looks like Mathias’s schedule’s shifted, so he can’t make it in the morning this time. Still a ripper of a session, though. I reckon I’ll never get used to this circuit training rubbish.

Notes to me-self

Had a ripper week of training, I reckon.

But I’ve got to keep an eye on my diet.

My body just isn’t shifting, even though I’m cutting back on carbs to nearly nothing…

Where am I going wrong, I wonder…