WK 3-2026 Workout Journal

Au debut

Will start a new programme this week.

Let’s see what Eric brings to the table!

He was mentioning something different and we shall see!

Monday – Weight Training w/ Eric

A) Pull-up		x10	25lbs x8	30lbs x6	40lbs x4
A) BB Bench Press		105lbs x10	155lbs x8	165lbs x6	175lbs x4
A) Self-powered Treadmill		60s	60s	60s	60s
B) Cable Straight Arm Pull-down		260lbs x10	280lbs x8	300lbs x6	320lbs x4
B) DB Bent-over Row Supported		45lbs x10	50lbs x8	60lbs x6	65lbs x4
B) Self-powered Treadmill		60s	60s	60s	60s
C) DB Inclined Bench Press			45lbs x15	45lbs x15	45lbs x15
C) BB Bent-over Row Reverse Grip			65lbs x15	65lbs x15	65lbs x15
5 min Treadmill Walk

I’m absolutely knackered after this morning’s session. My arms feel like jelly now. It was a treat to have pull-ups and the barbell bench press back in the routine. Just dipping my toes back into lifting weights at the moment, but I reckon I can up the intensity on some exercises next week.

Tuesday – Weight Training w/ Mathias

A) BB Back Squat		135lbs x10	135lbs x8	155lbs x6	185lbs x4
A) Pendulum Squat		10lbs x10	25lbs x8	45lbs x6	55lbs x4
A) Self-powered Treadmill		60s	60s	60s	60s
B) Trap Bar Deadlift		135lbs x10	155lbs x8	185lbs x5	185lbs x5
B) Lying Leg Curl		75lbs x8	80lbs x8	90lbs x8	90lbs x8
B) Self-powered Treadmill		60s	60s	60s	60s
C) BB Sumo Squat			95lbs x15	115lbs x15	115lbs x15
C) Decline Bench Crunch – DB			45lbs x15	45lbs x15	45lbs x15
C) Russian Twist – DB			45lbs x15	45lbs x15	45lbs x15
5 min Treadmill Walk

Oh blimey, I were absolutely knackered after this mornin’s session. I’m a bit worried about me left knee. It made a loud rippin’ sound that Mathias heard too durin’ our first back squat. I’ve got a dull pain, but I hope it’s nowt serious.

Wednesday – Treadmill Walking

Aye, still got that dull ache in me left knee, but walkin’ didn’t bother it one bit. Bit worried, but hopin’ it’s not too serious.

Thursday – Weight Training w/ Mathias

A) BB Push Press		60lbs x10	65lbs x8	70lbs x6	75lbs x4
A) DB Bent-over Reverse Fly		20lbs x10	20lbs x8	22.5lbs x6	22.5lbs x6
A) Self-powered Treadmill		90s	90s	90s	90s
B) Seated DB Side Raise		17.5lbs x10	17.5lbs x8	20lbs x6	20lbs x6
B) Seated DB Front Raise		17.5lbs x10	17.5lbs x8	20lbs x6	20lbs x6
B) Self-powered Treadmill		90s	90s	90s	90s
C) DB Decline Bicep Curl			20lbs x15	20lbs x15	20lbs x15
C) Cable Tricep Pushdown			240lbs x15	280lbs x15	280lbs x15
C) Self-powered Treadmill				60s	60s
5 min Treadmill Walk

Reet easy session, but me arms are feelin’ like they’re on fire! Still not used to usin’ ‘em for push press… Hope me shoulders’ll let me do a bit more… 

Friday – Circuit Training w/ Eric

Circuit #1
A) BB Deadlift		135lbs x12	135lbs x12	135lbs x12	135lbs x12
A) Mountain Climber		x12	x12	x12	x12
A) BB Push Press		60lbs x12	60lbs x12	60lbs x12	60lbs x12
Circuit #2
B) Setup – Box		15lbs x16	15lbs x16	15lbs x16	15lbs x16
B) Sicilian Crunch – Plate		45lbs x12	45lbs x12	45lbs x12	45lbs x12
B) Russian Twist High – LM		50lbs x12	50lbs x12	50lbs x12	50lbs x12
B) Self-powered Treadmill			180s	180s	180s
5 min Treadmill Walk

Aye, reet. I know t’ benefits o’ circuit trainin’, especially if tha wants t’ shed some body fat. But I hate circuit trainin’. Aye, I don’t like circuit trainin’! Well, but I did it an’ a few more times I’ll do ‘em. They’d better bring me some good results!!

Notes to me-self

We’ve kicked off the new programme, which is quite balanced but leans heavily on shedding body fat.

I suppose that’s necessary now to progress further.

That’s why I’m enduring circuit training, which I absolutely loathe!

Honestly, they’d better deliver some impressive results by the end of this cycle.