WK 45-2025 Workout Journal

Au debut

Aye, right.

Year’s nearly done, an’ afore we know it, I’ll be off to PV!!

Last few weeks o’ trainin’ this year.

Let’s give it all we’ve got, eh? 💪

Monday – Weight Training w/ Eric

A) BB Deadlift	205lbs x4	205lbs x4	205lbs x4	205lbs x4	205lbs x4
A) Sicilian Crunch – Plate	45lbs x10	45lbs x10	45lbs x10	45lbs x10	45lbs x10
C) Seated Leg Extension – Machine		180lbs x10	180lbs x10	180lbs x10	180lbs x10
C) Russian Twist – DB		45lbs x10	45lbs x10	45lbs x10	45lbs x10
B) 45° Leg Press		280lbs x8	280lbs x8	280lbs x8	280lbs x8
B) Lying Leg Raise – Reverse Decline		x8	x8	x8	x8
5 min Treadmill Walk

Reet session, that. We upped t’ weights on Deadlifts an’ Leg Extension. Had to swap t’ order of B & C series ‘cos other folk were usin’ t’ kit.

Tuesday – Weight Training w/ Eric

A) Lat Pull-down	155lbs x4	155lbs x4	155lbs x4	155lbs x4	155lbs x4
A) BB Bench Press	185lbs x4	185lbs x4	185lbs x4	185lbs x4	185lbs x4
B) T-Bar Row		90lbs x6	90lbs x6	90lbs x6	90lbs x6
B) DB Decline Bench Press		60lbs x6	60lbs x6	60lbs x6	60lbs x6
C) One-Arm DB Row (Both Sides)		50lbs x8	50lbs x8	50lbs x8	50lbs x8
C) DB Butterfly		35lbs x8	35lbs x8	35lbs x8	35lbs x8
5 min Treadmill Walk

It felt reet good! Lat pull-down ain’t doin’ as much as pull-ups, of course. Eric said we might just ‘ave to stick with pull-ups and bin lat pull-downs now 😱 Fancy doin’ more on Bench Press though…

Wednesday – Treadmill Walking

Quick walk. Do I dare start running and see if my knees hold up???

Thursday – Weight Training w/ Mathias

A) BB Back Squat	155lbs x4	175lbs x4	185lbs x4	185lbs x4	185lbs x4
A) Lying Leg Curl – Machine	80lbs x4	90lbs x4	100lbs x4	100lbs x4	100lbs x4
B) Stiff Leg Deadlift – Trap Bar		155lbs x6	175lbs x6	175lbs x6	175lbs x6
B) DB Decline Bench Crunch		45lbs x10	45lbs x10	45lbs x10	45lbs x10
C) BB Sumo Squat		135lbs x8	135lbs x8	135lbs x8	135lbs x8
C) DB Russian Twist		45lbs x10	45lbs x10	45lbs x10	45lbs x10
5 min Stationary Bike

Idiot me, I forgot to bring me shorts, so I had to workout in me slacks. Thank goodness, I were wearin’ them slacks from Lululemon. They look like proper slacks, but they’re trainin’ pants.

Friday – Weight Training w/ Eric

A) BB Push Press	65lbs x4	70lbs x4	70lbs x4	70lbs x4	70lbs x4
A)DB Bent-over Fly	27.5lbs x6	22.5lbs x6	22.5lbs x6	22.5lbs x6	22.5lbs x6
B) DB Side Raise		17.5lbs x6	17.5lbs x6	17.5lbs x6	17.5lbs x6
B) DB Front Raise		17.5lbs x8	17.5lbs x8	17.5lbs x8	17.5lbs x8
C) Dip		x10	25lbs x10	25lbs x10	25lbs x10
C) DB Incline Bicep Curl		27.5lbs x10	27.5lbs x10	27.5lbs x10	27.5lbs x10
5 min Treadmill Walk

Me arms are pumped! I know I can do more than 25lbs on Dip, but for 10 reps, I weren’t too sure. Eric knows me like t’ back of his hand, like. After all, he’s been trainin’ me for t’ last 2-3 years now. All he said was “just do it” 😂 He told me that was even too light for me 😱 What an ego boost, eh?

Notes to me-self

I think this week’s training session went rather well.

We’ve gradually increased the weights a bit here and there.

Just a heads-up, next Monday wraps up this programme.

That means Tuesday is the Pinch Test!

I should probably keep an eye on what I eat this weekend, haha.