WK 43-2025 Workout Journal

Au debut

Last week of training before leaving for Japan on a business trip.

Hope we are gonna keep it light…

Monday – Weight Training w/ Eric

Pendulum Squat	70lbs 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	70lbs x8	70lbs x8	70lbs x8	70lbs x8
45° Leg Press	230lbs x8	230lbs x8	230lbs x8	230lbs x8
Pull-up (Neutral Grip)	25lbs x8	25lbs x8	25lbs x8	25lbs x8
Seated Row	120lbs x8	120lbs x8	120lbs x8	120lbs x8
B) DB One-Arm Row – Left	50lbs x8	50lbs x8	50lbs x8	50lbs x8
B) DB One-Arm Row – Right	50lbs x8	50lbs x8	50lbs x8	50lbs x8
5 min Treadmill Walk

Well, I thought we would keep them light but NO! 25lbs on pull-ups and Seated Row 120lbs and DB One-arm Row for 50lbs… 💢　

Tuesday – Weight Training w/ Dorianne

DB Arnold Press	35lbs x8	35lbs x8	37.5lbs x8	37.5lbs x8
DB Poliquin Side Shoulder Raise	12.5lbs x6	12.5lbs x6	15lbs x6	15lbs 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
Cross Leg Diagonal Crunch (Each Side)	x10	x10	x10	x10
5 min Treadmill Walk

Reet session. Still can’t stand ab workouts, but felt grand after doin’ ‘em, like.

Wednesday – Treadmill Walking

Me right foot were crampin’ proper bad yesterday, but it seems to be alright today. Dunno what on earth that were…

Thursday – Weight Training w/ Mathias

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
Back Extension	35lbs x10	45lbs x10	45lbs x10	45lbs x10
DB Bicep Curl	30lbs x8	30lbs x8	30lbs x8	30lbs x8
Cable Tricep Push-down	124lbs x8	126lbs x8	126lbs x8	126lbs x8
5 min Treadmill Walk

It was fun listing to Mathias talking about his trip to Newfoundland. So much energy. Nice to be that young again… Or is it ???

Friday – Weight Training w/ Eric

Shoulder Press Machine	60lbs x10	60lbs x10	60lbs x10	60lbs x10
Seated Row	130lbs x10	130lbs x10	130lbs x10	130lbs x10
Lat Pulldown	130lbs x10	130lbs x10	130lbs x10	130lbs x10
Pendulum Squat	45lbs x10	45lbs x10	45lbs x10	45lbs x10
DB Overhead Tricep Extension	45lbs x10	45lbs x10	45lbs x10	45lbs x10
DB Incline Bicep Curl	22.5lbs x10	22.5lbs x10	22.5lbs x10	22.5lbs x10
5 min Treadmill Walk

Honestly, I can’t stand Pendulum Squats. Even wi’ just 45lbs, they were proper tough… But I s’pose they’re workin’ the right muscles, eh? I can still feel that burn.

Notes to me-self

Right.

I’m off to Japan tomorrow.

Probably won’t be training while I’m there, so this week was the last before the new programme.

Or, depending on how I feel when I get back, we might carry on with this programme for another week.

We’ll see.

It was one of the most boring programmes, but my body really needed it.

I hope I won’t be too groggy coming back from Japan that I can’t start the new programme…