WK 9-2026 Workout Journal

Au debut

I’m still crook but couldn’t keep vegging out in bed any longer, so I’ve decided to dive back into the swing of things.

Guess we’ll find out if that was a ripper of a choice…

Monday – Weight Training w/ Dorianne

A) Elastic Band Reverse Fly – Palm Down			x10	x10	x10
A) Incline Box Push-up			x8	x8	x8
B) BB Bench Press	115lbs x10	115lbs x10	115lbs x10	135lbs x10	135lbs x10
B) DB Bicep Curl	22.5lbs x10	25lbs x10	25lbs x10	25lbs x10	25lbs x10
C) DB Incline Bench Press			32.5lbs x10	32.5lbs x10	32.5lbs x10
C) DB Incline Bicep Curl			20lbs x10	20lbs x10	20lbs x10
D) DB Front Raise			12.5lbs x12	12.5lbs x12	12.5lbs x12
D) BB Upright Row – EZ Curl			55lbs x12	55lbs x12	55lbs x12
5 min Treadmill Walk

We reckoned it’d be a good idea to take it easy today since I’m still feeling a bit crook. And right in the middle of the session, I went and threw my back out, so we had to cut the C series short. What a February, eh?

Thursday – Weight Training w/ Mathias

A) Lat Pulldown Wide Grip	135lbs x10	135lbs x10	135lbs x10	135lbs x10	135lbs x10
A) BB Lying Tricep Extension	45lbs x10	55lbs x10	65lbs x10	75lbs x10	75lbs x10
B) Lat Pulldown Supinated Grip	120lbs x10	125lbs x10	125lbs x10	125lbs x10	125lbs x10
B) Tricep Pulldown	220lbs x10	220lbs x10	220lbs x10	220lbs x10	220lbs x10
C) Cable Lateral Raise Both Sides			60lbs x12	60lbs x12	60lbs x12
C) Reverse Fly			70lbs x12	70lbs x12	70lbs x12
5 min Stationary Bike

My back’s still a bit inflamed and any sudden moves are a real pain. Today’s session was mostly about staying put and doing isolated movements, so I went lighter on the weights. Mathias was there to give me a hand whenever I needed it. It all went pretty well and it was good to be back at the gym. Am I hooked on this place or what?

Friday – Weight Training w/ Gabriel

A) Elastic Band Reverse Fly – Palm Down			x10	x10	x10
A) Incline Box Push-up			x8	x8	x8
B) BB Bench Press	115lbs x10	135lbs x10	135lbs x10	135lbs x10	135lbs x10
B) DB Bicep Curl	22.5lbs x10	25lbs x10	25lbs x10	25lbs x10	25lbs x10
C) DB Incline Bench Press			32.5lbs x10	32.5lbs x10	32.5lbs x10
C) DB Incline Bicep Curl			20lbs x10	20lbs x10	20lbs x10
D) DB Front Raise			12.5lbs x12	12.5lbs x12	12.5lbs x12
D) BB Upright Row – EZ Curl			55lbs x12	55lbs x12	55lbs x12
7 min Stationary Bike

Still got a bit of a twinge in the lower back, but it’s heaps better than before. Didn’t go too hard on it and switched up the program to focus on chest workouts instead of the lower back and hamstrings. Fingers crossed I can get back to the proper routine next week…

Notes to me-self

Mate, this week’s been a real ripper.

Trying to kick this cold and my dodgy lower back to the curb again.

I didn’t do much, just a bit of stretching.

And bam.

I’m flat out on the floor with back pain so bad I can’t even stand up straight, let alone have a wander.

I reckon maybe my bed’s too firm…?