WK 34-2025 Workout Journal

Au debut

Another week. Another week of training.

Let’s keep pushing!

Monday – Weight Training w/ Eric

A) BB Deadlift		155lbs x10	155lbs x10	155lbs x10	155lbs x10
A) BB Shoulder Press		75lbs x10	80lbs x10	80lbs x10	80lbs x10
B) BB RDL		95lbs x10	95lbs x10	95lbs x10	95lbs x10
B) DB Arnold Press		35lbs x10	35lbs x10	35lbs x10	35lbs x10
C) Lying Leg Curl – Machine			75lbs x12	75lbs x12	75lbs x12
C) DB Lateral Raise			15lbs x12	15lbs x12	15lbs x12
5 min Treadmill Walk

It was vey chilly this morning at 10°C. Even brought a light jacket. Not bad session for a start of the week. My deadlifts are getting better while RDL still sucks…

Tuesday – Weight Training w/ Anthony

A) BB Bench Press		155lbs x10	155lbs x10	165lbs x10	165lbs x10
A) DB Incline Bicep Curl		22.5lbs x10	22.5lbs x10	22.5lbs x10	22.5lbs x10
B) DB Incline Bench Press		55lbs x10	55lbs x10	55lbs x10	55lbs x10
B) DB Hammer Curl		32.5lbs x10	32.5lbs x10	32.5lbs x10	32.5lbs x10
C) DB Decline Bench Press			55lbs x12	55bs x11	50lbs x12
C) Reverse Curl – EZ Bar			52.5lbs x12	52.5lbs x12	52.5lbs x12
5 min Treadmill Walk5

Good session. Pushed on BB Bench and flailed on DB Decline at the end. I’m not still gotten used to these10-rep exercises and I’m getting annoyed …

Wednesday – Treadmill Walking

It’s been a while to walk on Wednesday. Of course it went quickly because I was watching “Revenged Love” 😂

Thursday – Weight Training w/ Dorianne

A) BB Squat		155lbs x10	155lbs x10	155lbs 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 – Machine			130lbs x12	140lbs x12	140lbs x12
C) Plank Rotation – Both Sides			15lbs x12	15lbs x12	15lbs x12
5 min Treadmill Walk

This session is a cardio plus!!! I’m running out of my breath constantly. But I pushed through and did my sets so another accomplishment👍 Can I go back to bed now?? 😂

Friday – Weight Training w/ Mathias

A) Pull-up		x10	x10	x10	x10
A) Dip		x10	x10	x10	x10
B) Straight Arm Pull-down		260lbs x10	260lbs x10	260lbs x10	260lbs x10
B) DB Bech Press – Neutral Grip		65lbs x10	65lbs x10	65lbs x10	65lbs x10
C) DB One Arm Row			35lbs x12	35lbs x12	35lbs x12
C) Cable Tricep Push-down – V Bar			240lbs x12	240lbs x12	240lbs x12
5 min Stationary Bike Ride

OMG it was a rough session as I was unable to sleep long enough.

Notes to me-self

Right.

It has been an okay week but more and more I’m noticing the necessity for me to sleep at least 6.5 hours before training.

Anything less than that, I’m having a crappy morning and training suffers.

I was able to run on a 3 or 4 hour sleep but those days are definitely over.

No more late night outings for me!!!