WK 39-2025 Workout Journal

Au debut

3/4 of 2025 is gone already.

First snow fall is only a couple of months away.

Well, let’s see if I could stay away from being sentimental this fall…

Monday – Weight Training w/ Dorianne

A) Pull-up	x12	x10	x10	10lbs x8	10lbs x8
A) DB One Arm Row (L&R)	35lbs x12	35lbs x10	35lbs x10	40lbs x10	40lbs x10
B) Cable Lat Pulldown		105lbs x12	105lbs x10	105lbs x10	110lbs x8
B) Seated Cable Row		110bs x12	110lbs x10	110lbs x10	110lbs x8
C) BB Upright Row		50lbs x12	60lbs x10	60lbs x10	60lbs x8
C) Reverse Fly – Machine		80lbs x12	90lbs x10	90lbs x10	90lbs x8
5 Min Treadmill Walk

I know I slept well last night but I had no energy to push this morning. Don’t know why… When I saw the leaves changed so much in the neighbourhood this morning, I knew The Fall Sentiment would bring my mood down…Is it ?

Tuesday – Weight Training w / Eric

A) BB Deadlift	135lbs x12	150lbs x10	150lbs x10	155lbs x8	155lbs x8
A) Lying Leg Curl	65lbs x12	70lbs x10	70lbs x10	75lbs x8	75lbs x8
B) BB Hip Thrust		135lbs x12	145lbs x10	145lbs x10	155lbs x8
B) Hyperextension High		x12	25lbs x10	25lbs x10	25lbs x8
C) Dip		x12	10lbs x10	10lbs x10	20lbs x8
C) DB Bicep Curl		25lbs x12	27.5lbs x10	27.5lbs x10	27.5lbs x8
5 Min Stationary Bike

What’s good about training with Eric is he understands me. He knows how to push me. Not just “you can do it” or “let’s go”. He reminds me why I’m doing it. “This is only way you get more volume, Kevin” “It’s not as rough as you think when it’s over” “You’re already much stronger than you think” “It’s all in your head. Don’t create your own limit.” etc. Good coaching goes long way…

Wednesday – Treadmill Walk

Had to take my car to the service this morning so cut the walk a little early.

Thursday – Weight Training w/ Eric

A) BB Bench Press	135lbs x12	145lbs x10	155lbs x10	165lbs x8	175lbs x8
A) DB Lying Fly	30lbs x12	32.5lbs x10	35lbs x10	35lbs x8	35lbs x8
B) DB Incline Fly		35lbs x12	35lbs x10	35lbs x10	35lbs x8
B) Cable Fly		100lbs x12	100lbs x10	120lbs x8	140lbs x8
C) DB Shoulder Press			25lbs x12	27.5lbs x10	27.5lbs x8
C) Shoulder Press – Machine			50lbs x12	50lbs x10	50lbs x8
5 Min Treadmill Walk

It was a great session. Fly exercises were totally readjusted. I’m still feeling the muscle fatigue. It will be sore tomorrow for sure.

Friday – Weight Training w/ Mathias

A) Pendulum Squat	45lbs x12	45lbs x10	45lbs x10	55lbs x8	55lbs x8
A) Box Step-up (L-R)	17.5 x12	17.5lbs x10	17.5lbs x10	17.5lbs x8	17.5lbs x8
B) 45° Leg Press		180lbs x12	270lbs x10	270lbs x10	270lbs x8
B) DB Lunge Alternated		17.5lbs x12	17.5lbs x10	17.5lbs x8	17.5lbs x8
C) Seated Leg Extension		130lbs x12	140lbs x10	150lbs x10	150lbs x8
C) Standing Calf Machine		300lbs x12	320lbs x10	320lbs x10	340lbs x8
5 Min Stationary Bike

Poor Mathias! He’s hurt and couldn’t even walk. Appreciated he showed up but he should have stayed home.

Notes to me-self

The past few programmes have been very difficult.

Eric told me that the next block will be the de-load programme.

Just enough to push but no supersets.

Now that would be a massive change in the programme and my nerve systems will appreciate that!

Let’s see how light of workouts the next programme would be not next week but from Monday on week 41.