WK 29-2025 Workout Journal

Au debut

The week of the new programme!

That means Monday is the pinch test.

I’m sure I haven’t gotten worse but at least maintained the status quo.

Let’s see what sort of programming Eric brings out of his book this time.

Monday – Pinch Test & Light workout w/ Eric

Less than 10% body fat for 50+ old man.

That’s alright innit.

Lost some weight but the body fat went down.

That tells us that lean muscle-mass increased so that’s a gain.

Two series of strength training programmes so this time around he suggested to increase volume.

Alright!

Let’s see how my body reacts to the new diet plan as well.

Pendulum Squat	25lbs x10	25lbs x10	35lbs x10	35lbs x10
DB Shoulder Press	35lbs x10	35lbs x10	35lbs x10	35lbs x10
Seated Row	125lbs x10	125lbs x10	125lbs x10	125lbs x10
5 Min Treadmill Walk

Tuesday – Weight Training w/ Anthony

A) BB Bench Press		155lbs x10	165lbs x10	165lbs x10	165lbs x10
A) DB Bicep Curl		22.5lbs x10	22.5lbs x10	22.5lbs x10	22.5lbs x10
B) DB Incline Bench Press		40lbs x10	40lbs x10	40lbs x10	40lbs x10
B) DB Hammer Curl		22.5lbs x10	22.5lbs x10	22.5lbs x10	22.5lbs x10
C) DB Decline Bench Press			45lbs x12	45lbs x12	45lbs x12
C) BB Reverse Curl (EZ Bar)			45lbs x12	45lbs x12	45lbs x12
5 min Treadmill Walk

OMG! I’m no longer used to do these higher rep exercises!!!! Much lighter weights than usual but boy I’m totally knackered and my muscles are shaking lol and really feel the pump!!

Wednesday – Treadmill Walk

I was planning to walk for about half an hour but ended up walking for an hour watching VNL Japan Vs. Germany.

Thursday – Weight Training w/ Mathias

A) BB Squat		135lbs x10	135lbs x10	135lbs x10	155lbs x10
A) Sicilian Crunch		45lbs x10	45lbs x10	45lbs x10	45lbs x10
B) BB Sumo Squat		155lbs x10	155lbs x10	155lbs x10	155lbs x10
B) Reverse Crunch		x10	x10	x10	x10
C) Seated Leg Extension			130.5lbs x12	130.5lbs x12	130.5lbs x12
C) DB Plank Rotation (Both Sides)			5lbs x12	5lbs x12	5lbs x12
5 min Treadmill Walk

Wow… this was a rough session! Need to get used to this 10 rep series… This is almost like cardio exercises lol

Friday – Weight Training w/ Mathias

A) Pull-up		x10	x10	x10	x10
A) Dip		x10	x10	x10	x10
B) Tricep Push-down		320lbs x10	320lbs x10	320lbs x10	320lbs x10
B) DB Bench Press (Neutral Grip)		60lbs x10	60lbs x10	60lbs x10	60lbs x10
C) DB One-Arm Row (Both sides)			35lbs x12	40lbs x12	40lbs x12
C) Cable Straight Arm Pull-down			240lbs x12	240lbs x12	240lbs x12
5 min Treadmill Walk

It was a good call not to put any weight on pull-ups. For dips, I probably can put weights. Mathias screwed up the B and C series so my triceps were dead half way through. Don’t make this mistake next week.

Notes to me-self

The new programme!!!

It’s funny how our body adapts to the training.

I used to train with these high reps and had not much problem. For a few months, we focused on the strength training with much lower reps but heavier weights.

Now that I try to reverse it, I’m spent by the end of the sessions!

I’m sure I’ll get used to it again.