WK 5-2026 Workout Journal

Au debut

It’s been absolutely freezing up here for the past week or so.

We haven’t felt this chilly in yonks.

Anyway, this will be the final week of workouts before we jet off to Puerto Vallarta!

Let’s get stuck into it!

Monday – Weight Training w/ Dorianne

A) Pull-up Wide Grip		x10	10lbs x8	20lbs x6	40lbs x4
A) BB Bench Press		135lbs x10	155lbs x8	180lbs x6	185lbs x4
A) Self-powered Treadmill		90s	90s	90s	90s
B) Straight Arm Pull-down		260lbs x10	300lbs x8	320lbs x8	340lbs x4
B) Bent-over Row Supported (Both sides)		47.5lbs x10	52.5lbs x6	60lbs x6	70lbs x4
B) Self-powered Treadmill		90s	90s	90s	90s
C) DB Incline Press			45lbs x15	45lbs x15	45lbs x15
C) BB Bent-over Row Reverse Grip			65lbs x15	65lbs x15	70lbs x15
C) Self-powered Treadmill				90s	90s
5 min Self-powered Treadmill

Switched up the pull-ups to a wide grip and added a bit more weight on the bench press. Reckon I can squeeze out a bit more on those.

Tuesday – Weight Training w/

A) BB Back Squat		135lbs x10	155lbs 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) Trap Bar Deadlift		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	95lbs x15	95lbs x15
C) Decline Bench Crunch – DB			45lbs x15	45lbs x15	45lbs x15
C) Russian Twist – DB			45lbs x15	45lbs x15	45lbs x15
C) Self-powered Treadmill				90s	90s
5 min Self-powered Treadmill Walk

Great session. On the last rep of back squat, I reckon I could’ve chucked on a few more pounds… A bit of a missed opportunity.

Wednesday – Treadmill Walking

Not bad walk. There was not many people in the gym today…

Thursday – Weight Training w/ Gabriel

A) BB Push Press		65lbs x10	70lbs x8	70lbs 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 Bicep Curl			20lbs x15	20lbs x15	20lbs x15
C) Cable Tricep Push-down			280lbs x15	280lbs x15	280lbs x15
C) Self-powered Treadmill				90s	90s
5 min Self-powered Treadmill Walk

Not a bad session, but wasn’t a ripper either. It’s always that right shoulder playing up. Would love to push harder, but the pain’s a real pain in the neck.

Friday – Weight Training w/

Circuit #1
A) BB Deadlift		135lbs x12	135lbs x12	135lbs x12	135lbs x12
A) Mountain Climber		x12	x12	x12	x12
A) BB Push Press		62.5lbs x12	62.5lbs x12	62.5lbs x12	62.5lbs x12
Circuit #2
B) Box Setup		20lbs x16	20lbs x16	20lbs x16	20lbs x16
B) Sicilian Crunch – Plate		45lbs x12	45lbs x12	45lbs x12	45lbs x12
B) Russian Twist High – LM		55lbs x12	55lbs x12	55lbs x12	55lbs x12
B) Self-powered Treadmill			120s	120s	120s
5 min Self-powered Treadmill Walk

I’m struggling to get the hang of these circuit trainings. My cardio’s a bit of a letdown, that’s for sure. And those High Russian Twists… I feel so awkward doing them. I reckon I look like a bit of a dill while I’m at it :/

Notes to me-self

Another cracker of a training week.

Feels ace while smashing through them, but my body fat’s not budging much.

Do I really have to ditch all the carbs from my diet, even though I know it’s not the best move…

Guess I’ve got to clock up more steps each day…boring…🤭