WK 42-2025 Workout Journal

Au debut

Right.

It’s Thanksgiving week in Canada.

I’m sure I will be consuming enormous amounts of carbs this week.

I hope I can resist as much as I can…

Monday – Weight Training w/ Dorianne

Pendulum Squat	55lbs x6	70lbs x6	70lbs x6	70lbs x6
A) Seated Leg Extension – Inside	70lbs x8	70lbs x8	70lbs x8	70lbs x8
A) Seated Leg Extension – Outside	70lbs x8	70lbs x8	70lbs x8	70lbs x8
A) Seated Leg Extension – Middle	100lbs x8	70lbs x8	70lbs x8	70lbs x8
45° Leg Press	230lbs x8	230lbs x8	230lbs x8	230lbs x8
Pull-up (Neutral Grip)	x8	x8	x8	10lbs x8
Seated Row	95lbs x8	95lbs x8	95lbs x8	100lbs x8
B) DB One-Arm Row – Left	35lbs x8	40lbs x8	40lbs x8	40lbs x8
B) DB One-Arm Row – Right	35lbs x8	40lbs x8	40lbs x8	40lbs x8
5 min Treadmill Walk

Aye, it were a holiday today, but it don’t mean owt to us, does it? Went to t’ gym as usual an’ felt reet for comin’ ‘ere ‘cause I saw loads of me mates also came to work out on Thanksgiving Day. (So we don’t feel guilty for scoffin’ all that food!!!)

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

There’s more ab exercises lined up in this block, but we always run outta time (which suits me fine ‘cause I can’t stand ab workouts) lol

Wednesday – Treadmill Walk

Quick walk. Nothing special.

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 Bicep Curl	30lbs x8	30lbs x8	30lbs x8	30lbs x8
Cable Tricep Push-down	105lbs x8	110lbs x8	110lbs x8	110lbs x8
DB Box Step-up	25lbs x8	25lbs x8	25lbs x8	25lbs x8
Back Extension	x10	x10	x10	x10
Sicilian Crunch	45lbs x10	45lbs x10	45lbs x10	45lbs x10
5 min Treadmill Walk

Anotha light session, eh? It’s reet nice, but it feels like it’s not quite enough, does it? Reckon we all need these de-load days, aye?

Friday – Weight Training w/ Eric

Pendulum Squat	70lbs x10	70lbs x10	70lbs x10	70lbs 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	105lbs x10	105lbs x10	105lbs x10
Seated Row	100lbs x10	100lbs x10	100lbs x10	100lbs x10
Reverse Crunch Straight Leg	x12	x12	x12	x12
5 min Treadmill Walk

Reet. 70lbs on Pendulum Squat for 10 reps ain’t no de-load, tha kna! But all t’ rest were easy, light weights. Just enough to keep t’ tension on. But honestly, these de-load workouts are a bit dull, aren’t they?

Notes to me-self

Not a bad week of training, like, since all exercises are proper easy.

Mebbe a light sweat and off I go, eh?

‘Cause of me upcoming business trip, we won’t be startin’ a new programme and decided to carry on de-loadin’ one more week.

We might chuck in a bit of resistance next week, but we’ll see how I’m feelin’ on that day so we don’t push too much durin’ de-load.

Can’t wait for t’ new programme, though.

These de-load programmes have been proper dull, like.