WK 10-2026 Workout Journal

Au debut

The last couple of weeks have been a real dog’s breakfast.

Fingers crossed things will pick up this week.

Monday – Weight Training w/ Yoakim

A) Elastic Band Reverse Fly Palm-down			x10	x10	x10
A) Box Incline Push-up			x8	x8	x8
B) BB Bench Press	115lbs x10	135lbs x10	135lbs x10	135lbs x10	135lbs x10
B) DB Bicep Curl	25lbs x10	25lbs x10	25lbs x10	25lbs x10	25lbs x10
C) DB Incline Bench Press	32.5lbs x10	35lbs x10	35lbs x10	35lbs x10	35lbs x10
C) DB Incline Bicep Curl	20lbs x10	20lbs x10	20lbs x10	20lbs x10	20lbs x10
D) DB Front Raise			12.5lbs x12	12.5lbs x12	12.5lbs x12
D) BB Upright Row			55lbs x12	55lbs x12	55lbs x12
5 min Stationary Bike

Me back’s still a right pain in t’ backside! It’s got a bit better, but this is draggin’ on far too long. At last, I’ve got an appointment with Tristan. Let’s hope he can put an end to this nonsense!

Tuesday – Weight Training w/ Gabriel

A) Air Squat			x10	x10	10
A) Alternated Lunge			x8	x8	x8
B) 45° Leg Press	180lbs x10	230lbs x10	230lbs x10	270lbs x10	270lbs x10
B) Seated Calf Raise	45lbs x12	45lbs x12	45lbs x12	45lbs x12	45lbs x12
C) Seated Leg Extension	130lbs x10	130lbs x10	140lbs x10	150lbs x10	160lbs x10
C) Tibia Dorsi Calf Machine	15lbs x12	15lbs x12	15lbs x12	15lbs x12	15lbs x12
D) Standing Knee Raise		x10	x10	x10	x10
D) Lying Leg Raise		x10	x10	x10	x10
5 min Treadmill Walk

Still got a bit of a dull ache in my lower back, so I was a tad worried about hitting the back exercises. But crikey, it wasn’t too bad. Didn’t go all out yet, but managed to do more than I reckoned. Still a good session, though.

Wednesday – Stationary Bike

My back is still acting up a little bit. Decided to bike instead of walking but kept it less than 45 min.

Thursday – Weight Training w/ Mathias

A) Lat Pull-down	135lbs x10	140lbs x10	145lbs x10	155lbs x10	155lbs x10
A) Skull Crusher	75lbs x10	75lbs x10	75lbs x10	75lbs x10	75lbs x10
B) Lat Pull-down Reverse Grip	120lbs x10	135lbs x10	145lbs x10	145lbs x10	145lbs x10
B) Tricep Push-down	220lbs x10	260lbs x10	260lbs x10	300lbs x10	300lbs x10
C) Cable Lateral Raise (Both sides)			60lbs x12	60lbs x12	60lbs x12
C) Reverse Fly			70lbs x12	80lbs x12	80lbs x12
5 min Treadmill Walk

It was a ripper session. Had a good yarn with Mathias too, haha.

Friday – Weight Training w/ Eric

DB Incline Bench Press			35lbs x10	40lbs x10	40lbs x10	40lbs x10
DB Fly			35lbs x10	35lbs x10	35lbs x10	35lbs x10
Chest Press – Machine Down-the-stack		100lbs x8	90lbs x4	70lbs x4	50lbs x4	30lbs x4
		100lbs x8	90lbs x4	70lbs x4	50lbs x4	30lbs x4
		100lbs x8	90lbs x4	70lbs x4	50lbs x4	30lbs x4
DB Incline Bicep Curl				25lbs x10	25lbs x10	25lbs x10
5 min Treadmill Walk

To play it safe, Eric opted for an upper body workout today to give my dodgy back a bit more of a breather. Had a ripper session, and my chest and arms are absolutely knackered. Won’t be lifting much this weekend, haha!

Notes to me-self

Crikey, I’m stoked my back’s on the mend.

I was a bit worried, especially since I had no clue how I did it, but all’s good now.

Let’s get back into it next week and smash it!