Au debut
Last Monday’s training was so tough.
Let’s hope the training will be better this week.
What I noticed is that the heaviest training on me legs on Monday and the rest is almost maintenance of all other areas.
I’m already wondering how the newt training block will be…
Monday – Weight Training w/ Eric
A) Back Squat
| 155lbs x6 | 165lbs x6 | 165lbs x6 | 165lbs x6 | 165lbs x6 |
A) Pendulum Squat
| 35lbs x8 | 35lbs x8 | 35lbs x8 | 35lbs x8 | 35lbs x8 |
B) BB Deadlift
| 155lbs x6 | 155lbs x6 | 155lbs x6 | 155lbs x6 | 155lbs x6 |
B) Hip Thrust
| x8 | x8 | x8 | x8 | x8 |
C) Pull-up
| 10lbs x6 | 10lbs x6 | 10lbs x6 | 10lbs x6 |
C) BB Bent-over Row
| 27.5lbs x8 | 27.5lbs x8 | 27.5lbs x8 | 27.5lbs x8 |
D) Reverse Crunch
| x10 | x10 | x10 |
D) DB Russian Twist
| 25lbs x10 | 25lbs x10 | 25lbs x10 |
E) 5 Min Bike ride
Tuesday – Weight Training w/ Anthony
A) Single Leg Hip Thrust (Both Sides)
| 22.5lbs x6 | 22.5lbs x6 | 22.5lbs x6 | 22.5lbs x6 |
A) Hyperextension Hight
| x5 | x5 | x5 | x5 |
B) BB Bench Press
| 170lbs x4 | 170lbs x4 | 170lbs x4 | 170lbs x4 |
B) Push-up
| x8 | x8 | x8 | x8 |
C) Single-Arm Cable Row (Both Sides)
| 40lbs x8 | 40lbs x8 | 40lbs x8 | 40lbs x8 |
C) Slam Ball (Side-to-Side)
| 14lbs x12 | 14lbs x12 | 14lbs x12 | 14lbs x12 |
D) Hanging Crunch
| x10 | x10 | x10 |
E) 5 Min Treadmill Walk
Wednesday –
Thursday – Weight Training w/ Dorianne
A) Dip
| 45lbs x4 | 45lbs x4 | 55lbs x4 | 55lbs x4 |
A) Diagonal Crunch (Both Sides)
| x10 | x10 | x10 | x10 |
B) Wood Chop (High-to-Low) (Both Sides)
| 220lbs x5 | 180lbs x5 | 180lbs x5 | 180lbs x5 |
B) Box Step-up (Alternated)
| 20lbs x10 | 20lbs x10 | 25lbs x10 | 25lbs x10 |
C1) DB Concentration Curl – Left
| 32.5lbs x8 | 32.5lbs x8 | 32.5lbs x8 | 32.5lbs x8 |
C1) DB Concentration Curl – Right
| 20lbs x8 | 20lbs x8 | 20lbs x8 | 20lbs x8 |
C2) DB Tricep Kickback (Both Sides)
| 25lbs x8 | 25lbs x8 | 25lbs x8 | 27.5lbs x8 |
E) 5 Min Treadmill Walk
Friday – Weight Training with Anthony
A) DB Shoulder Press – Standing
| 25lbs x6 | 35lbs x6 | 35lbs x6 | 35lbs x6 |
A) Shoulder Press (Machine)
| 90lbs x8 | 100lbs x8 | 100lbs x8 | 100lbs x8 |
B) Seated DB Side Raise
| 12.5lbs x6 | 17.5lbs x6 | 17.5lbs x6 | 17.5lbs x6 |
B) Seated DB Front Raise
| 15lbs x8 | 15lbs x8 | 15lbs x8 | 15lbs x8 |
C) Cable Lateral Raises (Both Sides)
| 40lbs x8 | 40lbs x8 | 40lbs x8 | 40lbs x8 |
C) Battle Rope Waves Side-to-Side
| 30 sec. | 30 sec. | 30 sec. | 30 sec. |
D) 5 Min Treadmill Walk
Notes to me-self
We are off to see our nephew this weekend so no more workouts.
This training programme is really heaving on Mondays and Tuesdays but other 2 days are not too bad.
What I noticed though is Eric was really listening to me.
I remember saying (1) I want my legs to grow and (2) I want more cap on my shoulders.
The programme is heavy on those two areas and to support those areas.
What if I tell him that I want to re-shape my chest and back???
Pinch test is getting closer.
Should I tell him now or wait until the pinch test?
