WK 47-2025 Workout Journal

Au debut

Snow on the ground.

Temperature hovering around freezing mark.

Yep. It’s winter alright.

Let’s hope I won’t be missing any sessions this week because of the bloody snowstorm.

Monday – Weight Training w/ Eric

A) Deadlift	175lbs x4	175lbs x4	175lbs x4	175lbs x4	175lbs x4
A) Sicilian Crunch – Plate	45lbs x10	45lbs x10	45lbs x10	45lbs x10	45lbs x10
B) Leg Press		280lbs x8	280lbs x8	280lbs x8	280lbs x8
B) Lying Leg Raise		x8	x8	x8	x8
C) Seated Leg Extension		170lbs x10	170lb x10	170lb x10	170lb x10
C ) Russian Twist – DB		45lbs x10	45lbs x10	45lbs x10	45lbs x10
5 min Treadmill Walk

Awful diet the night before. Felt bloated and no energy this morning. The body resisting bad diet?

Tuesday – Weight Training w/ Eric

A) Cable Lat Pull-down	150lbs x4	155lbs x4	155lbs x4	155lbs x4	155lbs x4
A) BB Bench Press	165lbs x4	175lbs x4	175lbs x4	175lbs x4	175lbs x4
B) BB 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) DB One-Arm 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

Brilliant session today, especially since we missed chest day last week due to the snowstorm. Could have pushed the bench press a bit more, but perhaps next week, eh?

Wednesday – Treadmill Walking

Had a quick stroll on t’treadmill this mornin’. Nothin’ outta t’ordinary, just a bit o’ a light sweat. 

Thursday – Weight Training w/ Mathias

A) BB Back Squat	185lbs x4	185lbs x4	185lbs x4	185lbs x4	185lbs x4
A) Lying Leg Curl Machine	75lbs x4	85lbs x4	100lbs x4	100lbs x4	100lbs x4
B) Trap Bar Deadlift		155lbs x6	155lbs x6	155lbs x6	155lbs 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 Treadmill Walk

It was a surprise to be training with Mathias on Thursday. Starting off big with back squat felt sooo good. And leg curl with 100lbs lol He saw it was too light for me and put 100lbs 😂

Friday – Weight Training w/ Mathias

A) BB Push Press	45lbs x4	50lbs x4	65lbs x4	65lbs x4	65lbs x4
A) DB Bent-over Reverse Fly	27.5lbs x6	27.5lbs x6	27.5lbs x6	27.5lbs x6	27.5lbs x6
B) Seated DB Side Raise		17.5lbs x6	17.5lbs x6	17.5lbs x6	17.5lbs x6
B) Seated DB Front Raise (2 sides)		17.5lbs x8	17.5lbs x8	17.5lbs x8	17.5lbs x8
C) Dip		x10	x10	10lbs x10	15lbs x10
C ) DB Bicep Curl		27.5lbs x10	27.5lbs x10	27.5lbs x10	27.5lbs x10
5 min Treadmill Walk

Right shoulder… If tha pain clears off, I can start chuckin’ more weight on them push presses…

Notes to me-self

I still have the pain in my right shoulder, but I feel it’s a bit better than last week.

Warm-up sets are important!

I need to keep reminding myself of that.

It was a good week, I think, but compared to before, I’m not pushing enough…

Well, I’ve just come back from a month of de-load, and I understand that they are gradually taking me back to that level of training.

Now that the holiday season is upon us, I suppose the training programme will remain the same until next year…