WK 41-2025 Workout Journal

Au debut

Starting the new programme from this week.

I’m curious as to how Eric has changed the direction of the programme this time.

He told me it’d be more relaxed and de-loaded one….

We shall see!

Monday – Weight Training w/ Dorianne

Pendulum Squat	50lbs x6	70lbs x6	80lbs x6	90lbs x6
A) Seated Leg Extension – Inside	50lbs x8	70lbs x8	70lbs x8	70lbs x8
A) Seated Leg Extension – Outside	50lbs x8	70lbs x8	70lbs x8	70lbs x8
A) Seated Leg Extension – Middle	150lbs x8	130lbs x8	130lbs x8	130lbs x8
45° Leg Press	230lbs x8	270lbs x8	270lbs x8	270lbs x8
Pull-up (Neutral Grip)	10lbs x8	12.5lbs x8	15lbs x8	20lbs x8
Seated Row	80lbs x8	90lbs x8	90lbs x8	90lbs x8
B) DB One-Arm Row – Left	35lbs x8	35lbs x8	35lbs x8	35lbs x8
B) DB One-Arm Row – Right	35lbs x8	35lbs x8	35lbs x8	35lbs x8
5 min Treadmill Walk

So many exercises in one session, innit?!?!?! It wasn’t that difficult but way long.

Tuesday – Weight Training w/ Eric

DB Arnold Press	35lbs x8	35lbs x8	35lbs x8	35lbs x8
DB Poliquin Side Shoulder Raise	12.5lbs x6	12.5lbs x6	12.5lbs x6	12.5lbs x6
Reverse Fly – Machine	85lbs x8	85lbs x8	85lbs x8	85lbs x8
DB Bench Press – Neutral Grip	70lbs x6	70lbs x6	70lbs x6	70lbs x6
Sicilian Crunch – Plate	45lbs x10	45lbs x10	45lbs x10	45lbs x10
Reverse Crunch Kick-up	x10	x10	x10	x10
5 min Treadmill Walk

It was an easy session. Not even a sweat lol I just don’t like them ab workouts 😜

Wednesday – Treadmill Walk

Thursday – Weight Training w/ Eric

RDL	155lbs x6	155lbs x6	155lbs x6	155lbs x6
BB Hip Thrust	155lbs x8	155lbs x8	155lbs x8	155lbs x8
DB Box Step-up	25lbs x8	25lbs x8	25lbs x8	25lbs x8
DB Bicep Curl	30lbs x8	30lbs x8	30lbs x8	30lbs x8
Cable Tricep Push-down	105lbs x8	105lbs x8	105lbs x8	105lbs x8
5 min Treadmill Walk

It was a great session. It’s been a while to work on arms so my arms are now pumped ! 155lbs on both RDL and Hip Thrust were personal best but now I feel like I’m actually working on my glutes 😂

Friday – Weight Training w/ Mathias

Pendulum Squat	45lbs x10	55lbs x10	65lbs x10	65lbs x10
Lying Leg Curl	75lbs x10	75lbs x10	75lbs x10	75lbs x10
Shoulder Press Machine	60lbs x10	60lbs x10	60lbs x10	60lbs x10
Lat Pulldown (2 handles)	105lbs x10	90lbs x10	90lbs x10	90lbs x10
Seated Row	90lbs x10	90lbs x10	90lbs x10	90lbs x10
Reverse Crunch Straight Leg	x10	x10	x10	x10
5 min Treadmill Walk

Yep another quick light session. I still feel the muscle pull on my right back so reduced the weight on back exercises than planned.

Notes to me-self

Eric’s really been sticking to his plan, and these are all light workouts, like.

He’s keeping the reps around 6-8 with decent weights, but he’s not pushing for any personal bests or owt like that.

Mathias told me they had a chinwag and agreed on a month of de-load so my nervous system can have a breather, as well as my poor old body.

I’m chuffed to know that Mathias was keeping an eye on how my energy levels have been during the sessions.

I’m more than happy to take this chance to let my body recover so we can really go for it in the winter for more growth.