WK 51-2025 Workout Journal

Au debut

Almost the end of 2025‼️

Let’s get on with it💪

Monday – Weight Training w/

A) DB Incline Bench Press		55lbs x8	57.5lbs x6	60lbs x4	60lbs x4
A) BB T-Bar Row		85lbs x8	90lbs x8	100lbs x4	100lbs x4
A) Self-powered Treadmill Walk		60s	60s	60s	60s
B) DB Shoulder Press		40lbs x8	42.5lbs x6	45lbs x4	45lbs x4
B) Reverse Fly		85lbs x8	85lbs x8	85lbs x8	85lbs x8
B) Self-powered Treadmill Walk		60s	60s	60s	60s
C) Seated DB Side Raise		17.5lbs x8	17.5lbs x8	17.5lbs x8	17.5lbs x8
C) BB Upright Row Narrow		55lbs x6	55lbs x6	55lbs x6	55lbs x6
C) Self-powered Treadmill Walk		60s	60s	60s	60s
5 min Treadmill Walk

Aye, it were a decent session this mornin’. I should’ve pushed meself a bit more on t’ first A series… Never reckoned I’d be doin’ shoulder presses with 45lbs.

Tuesday – Weight Training w/

A) RDL		205lbs x4	205lbs x4	205lbs x4	205lbs x4
A) Hip Thrust Band Resisted		x10	x10	x10	x10
A) Self-powered Walk		60s	60s	60s	60s
B) BB Sumo Squat		115lbs x8	135lbs x6	155lbs x4	155lbs x4
B) Sicilian Crunch Plate		45lbs x15	45lbs x15	45lbs x15	45lbs x15
B) Self-powered Walk		60s	60s	60s	60s
C) Leg Extension		190lbs x8	190lbs x8	190lbs x8	190lbs x8
C) Russian Twist – DB		45lbs x10	45lbs x10	45lbs x10	45lbs x10
C) Self-powered Walk		60s	60s	60s	60s
5 min Self-powered Walk

OMG! 190lbs on Leg Extension? And 155lbs on Sumo Squat??? AAAAND 205lbs on RDL ???? WHAT??? Who am I 😂 But yeah I’m proud

Thursday – Weight Training w/ Dorianne

A) Lat Pulldown – Reverse Grip		130lbs x8	145lbs x6	150lbs x4	150lbs x4
A) Skull Crusher – Ez Bar		75lbs x8	75lbs x8	75lbs x8	75lbs x8
A) Self-powered Treadmill		60s	60s	60s	60s
B) DB One-Arm Row (Both Sides)		50lbs x8	55lbs x6	60lbs x4	60lbs x4
B) Lat Pulldown – Dual Handle		115lbs x8	120lbs x8	125lbs x8	130lbs x8
B) Self-powered Treadmill		60s	60s	60s	60s
C) BB Preacher Curl		55lbs x8	65lbs x8	75lbs x8	75lbs x8
C) Tricep Pushdown		130lbs x8	130lbs x8	130lbs x8	135lbs x8
C) Self-powered Treadmill		60s	60s	60s	60s
5 min Self-powered Treadmill

New personal bests! One-Arm Row, Lat Pulldown-Reverse Grip, and Preacher Curl‼️ Not a bad session for small exercises.

Friday – Weight Training w/ Dorianne

A) BB Back Squat		135lbs x10	150lbs x10	155lbs x10	165lbs x10
A) Lying Leg Curl		80lbs x8	90lbs x8	90lbs x8	90lbs x8
A) Assault Bike		60s	60s	60s	60s
B) DB Box Setup (Both Sides)		25lbs x6	25lbs x6	25lbs x6	25lbs x6
B) Lying Leg Raise		x8	x8	x8	x8
B) Assault Bike		60s	60s	60s	60s
C) 45° Leg Press		270lbs x8	320lbs x6	345lbs x4	345lbs x4
C) Plank – Bosu		30s	30s	30s	30s
C) Assault Bike		60s	60s	60s	60s
5 min Treadmill Walk

Had a ripper session. The leg press was taken, so we flipped the order this time. I reckon doing back squats at the end is pretty brutal, anyway, no? Haha.

Notes to me-self

Righto.

This’ll be the last full week of training for 2025.

We’re heading off to PV next Thursday, so I’ve only got two days locked in for training next week.

Wasn’t keen on this programme at first, but now I’m warming to it.

When we get back from the hols, we might squeeze in one more week of this before the pinch test.