WK 22-2025 Workout Journal

Au debut

New week began and there is still a slight pain on my left lower back.

But you know what?

Let’s go!!

Monday – Weight Training w/ Anthony

A) Pull-up (Neutral Grip)	45lbs x4	45lbs x4	45lbs x4	45lbs x4
A) Dip	45lbs x4	45lbs x4	45lbs x4	45lbs x4
B) Seated Row (Wide Grip)	115kg x6	115kg x6	115kg x6	115kg x6
B) DB Bench Press	70lbs x6	70lbs x6	70lbs x6	70lbs x6
C) Lat Pull-down	140lbs x8	140lbs x8	140lbs x8	140lbs x8
C) Cable Tricep Push-down	240lbs x8	240lbs x8	240lbs x8	240lbs x8
D) Back Extension		x10	x10	x10
5 min Treadmill Walk

It was a great session. Raised some weights and now DB Bench at 70lbs. That’s a PB.

Tuesday – Weight Training w/ Anthony

A) BB Back Squat	155lbs x4	170lbs x4	185lbs x4	195lbs x4
A) DB Arnold Shoulder Press	37.5lbs x4	37.5lbs x4	37.5lbs x4	37.5lbs x4
B) BB Sumo Squat	135lbs x6	140lbs x6	145lbs x6	155lbs x6
B) BB Upright Row	65lbs x6	65lbs x6	65lbs x6	65lbs x6
C) Box Step-up (One leg at a time)	25lbs x8	25lbs x8	25lbs x8	25lbs x8
C) Cable Lateral Raise (Both sides)	40lbs x8	40lbs x8	40lbs x8	40lbs x8
5 min Treadmill Walk

It was a great session this morning. Didn’t think I’d back squat as much as I did this morning. And Pain free!

Wednesday – Treadmill Walking

I really didn’t want to come to walk this morning. I stayed in bed 5 min longer than usual, too. It’s done but 45 min… Could have done an hour but really didn’t have a motivation to push that last 15 min. OH well…

Thursday – Weight Training w/ Dorianne

A) BB Bench Press	200lbs x4	200lbs x4	200lbs x4	200lbs x4
A) DB Bicep Curl	25bs x4	25bs x4	25bs x4	25bs x4
B) DB Incline Bench Press	60lbs x6	60lbs x6	60lbs x6	60lbs x6
B) Cable Lat Pull-down (Reverse Grip)	105lbs x6	105lbs x6	105lbs x6	105lbs x6
C) DB Decline Bench Press	47.5lbs x8	47.5lbs x8	47.5lbs x8	47.5lbs x8
C) DB Zottman Curl	15lbs x8	15lbs x8	15lbs x8	15lbs x8
5 min Treadmill Walk

135lbs and 155lbs x 6 reps for warm-up sets before the working sets so I lifted loads today. But felt good. Very good.

Friday – Weight Training w/ Anthony

A) BB Deadlift	115lbs x4	135lbs x4	155lbs x4	165lbs x4
A) DB Arnold Press	37.5bs x4	37.5bs x4	40bs x4	40bs x4
B) Lying Leg Curl Machine	65lbs x6	75lbs x6	80lbs x6	85lbs x6
B) Decline Bench Crunch	10lbs x6	10lbs x6	10lbs x6	10lbs x6
C) Hyperextension Hight	25lbs x8	25lbs x8	25lbs x8	25lbs x8
C) Sicilian Crunch.- Plate	45lbs x8	45lbs x8	45lbs x8	45lbs x8
D) Single Leg Press (One side at a time)		90lbs x 8	115lbs x8	120lbs x8
5 min Treadmill Walk

It was an alright session today. I believe I can workout with the regular weight from next week.

Notes to me-self

I’m just happy that my back issue got resolved rather quickly.

The next is to get back to normal training.

It’s hard to keep the weight…