WK 30-2025 Workout Journal

Au debut

We’ll be off to Dominican Republic from Wednesday this week!!

Spoke to Eric and I’ll continue my programme IF I feel like while I’m on vacay.

But his suggestion was to stay away from the gym and rest my body…

Let’s see what I do lol

Monday – Weight Training w/ Eric

A) BB Deadlift		155lbs x10	155lbs x10	155lbs x10	155lbs x10
A) BB Shoulder Press		45lbs x10	75lbs x10	75lbs x10	75lbs x10
B) BB LDR		95lbs x10	95lbs x10	95lbs x10	95lbs x10
B) DB Arnold Press		32.5lbs x10	32.5lbs x10	32.5lbs x10	32.5lbs x10
C) Lying Leg Curl (Machine)			80lbs x12	80lbs x12	80lbs x12
C) DB Standing Lateral Raise			12.5lbs x12	12.5lbs x12	12.5lbs x12
5 min Treadmill Walk

OMFG! My hamstrings will be crying out for help tomorrow. It was a good session but seriously, I am having the hardest time getting used to the 10 reps per set thing. Crap!

Tuesday – Weight Training w/ Mathias

A) BB Bench Press		135lbs x10	155lbs x10	165lbs x10	165lbs x10
A) DB Incline Bicep Curl		22.5lbs x10	22.5lbs x10	25lbs x10	25lbs x10
B) DB Incline Bench Press		50lbs x10	50lbs x10	50lbs x10	50lbs x10
B) DB Hammer Curl		32.5lbs x10	32.5lbs x10	32.5lbs x10	32.5lbs x10
C) DB Decline Bench Press			55.5lbs x12	55.5lbs x12	55.5lbs x12
C) Reverse Curl – EZ Bar			45lbs x12	45lbs x12	45lbs x12
5 min Treadmill Walk

Poor Mathias. He replaced Anthony last minute and came in to only train me for an hour. It was a good session and I am surprised that I felt like I could have pushed more… Gotten used to it already ? Nah… Maybe I just had a good night’s sleep…

Thursday – Weight Training @ Resort Hotel

A) BB Squat		135lbs x10	135lbs x10	135lbs x10	135lbs x10
A) Russian Twist		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 – Machine			120lbs x12	120lbs x12	120lbs x12
C) Plank Rotation – Both Sides			10lbs x12	10lbs x12	10lbs x12
5 min Treadmill Walk

Pat on me shoulders for hitting the gym AND finishing the programme by meself!! Rough but done!

Friday – Weight Training @ Resort Hotel

A) Pull-up		x10	x10	x10	x10
A) Dip		x10	x10	x10	x10
B) Cable Rope Tricep Push-down		60lbs x10	60lbs x10	60lbs x10	60lbs x10
B) DB Bech Press – Neutral Grip		50lbs x10	50lbs x10	50lbs x10	50lbs x10
C) DB One Arm Row			35lbs x12	35lbs x12	35lbs x12
C) Cable Tricep Push-down – T Bar			50lbs x12	50lbs x12	50lbs x12
5 min Treadmill Walk

Cable Pulley only has one cable roller so you feel the weight directly. Try to pull as much as I usually do and I almost hurt myself lol

Note to me-self

It’s vacation time!

I’ve been contemplating how hard I should push in training while I’m here.

But when I saw many lads with a gorgeous body, I couldn’t just slack off…

At least try what I’ve been doing.

I know Eric might not like it bur er…