WK 49-2025 Workout Journal

Au debut

Tuesday’s Pinch day, it is!

Me weight seems to be steady, an’ body fat’s still lingerin’ ‘round 20%.

Love to bring it down below 20%, but reckon it’ll have to wait till next year.

Monday – Weight Training w/ Eric

A) BB Deadlift	205lbs x4	205lbs x4	205lbs x4	205lbs x4	205lbs x4
A) Sicilian Crunch	45lbs x10	45lbs x10	45lbs x10	45lbs x10	45lbs x10
B) 45° Leg Press		290lbs x8	290lbs x8	290lbs x8	290lbs x8
B) Lying Leg Raise		x8	x8	x8	x8
C) Seated Leg Extension		180lbs x10	180lbs x10	180lbs x10	180lbs x10
C) DB Russian Twist		45lbs x10	45lbs x10	45lbs x10	45lbs x10
5 min Treadmill Walk

This is the last of this training programme. Tomorrow is the pinch test!! Let’s hope it won’t be too bad 🙁

Tuesday – Pinch Test & Quick Weight Training w/ Eric

DB Arnold Shoulder Press			30lbs x15	30lbs x15	30lbs x15	30lbs x15	30lbs x15*
DB Side Raise – Down the rack		17.5lbs x8	15lbs x6	12.5lbs x6	10lbs x6	7.5lbs x6	5lbs x6
5 min Stationary Bike

Aye, t’ pinch test came back alright. Gained more lean muscle mass, though me body fat percentage went up a smidgen. Seems like every time I tuck into rice, me body starts inflamin’ an’ body fat creeps up…

Wednesday – Treadmill Walking

It was soo cold this morning🥶 But the quick walk warmed me up nicely.

Thursday – Weight Training w/

A) Lat Pulldown – Underhand Grip		125lbs x8	140lbs x6	150lbs x4	150lbs x4
A) Skull Crusher – Ez Bar		75lbs x8	75lbs x8	75lbs x8	75lbs x8
A) Walk		60s	60s	60s	60s
B) DB One Arm Row (Both sides)		50lbs x8	52.5lbs x6	55lbs x4	55lbs x4
B) Lat Pulldown – Two Handles		115lbs x8	115lbs x8	115lbs x8	115lbs x8
B) Walk		60s	60s	60s	60s
C) Preacher Curl – Ez Bar		55lbs x8	55lbs x8	55lbs x8	55lbs x8
C) Cable Tricep Pulldown		120lbs x8	120lbs x8	120lbs x8	120lbs x8
C) Walk		60s	60s	60s	60s
DB Curl Down the stack	27.5lbs x8	25lbs x4	22.5lbs x4	20lbs x4	17.5lbs x4
	15lbs x4	12.5lbs x4	10lbs x4	7.5lbs x4	5lbs x4
5 min Treadmill Walk

New programme, eh? There’s no rest but “active rest,” so I’ll be takin’ a stroll for 60 seconds to catch me breath… It’s like circuit trainin’ but a baby version, I reckon. But that last arm blaster… Me arms felt proper massive after doin’ ‘em, lol.

Friday – Weight Training w/

A) 45° Leg Press		270lb x8	320lbs x6	330lbs x4	330lbs x4
A) Plank		30s	30s	30s	30s
A) Assault Bike		60s	60s	60s	60s
B) DB Box Step-up		25lbs x6	25lbs x6	25lbs x6	25lbs x6
B) Lying Leg Raise		x8	x8	x8	x8
B) Assault Bike		60s	60s	60s	60s
C) BB Back Squat		135lbs x10	145lbs x10	145lbs x10	155lbs x10
C) Lying Leg Curl		80lbs x8	80lbs x8	80lbs x8	80lbs x8
C) Assault Bike		60s	60s	60s	60s
D) Leg Extension			150lbs x15	120lbs x6	80lbs x6
D) Bulgarian Lunge (Both Legs)					x5
5 min Stationary Bike

I was wasted after the training this morning! I thought I was gonna pass out in the locker room🤣 Felt good but the new programme has more cardio elements and less strength…

Notes to me-self

Aye.

T’ Pinch test this time weren’t too bad, but we can see t’ stubborn fat round me waist.

O’ course, we want to get rid of it.

I reckon that’s why t’ new programme’s got more cardio bits to it with active rests and less strength training, which I do miss.

Let’s see how t’ next few weeks with this programme changes me body, aye?