WK 8-2026 Workout Journal

Au debut

Back to the grind!

And kicking off the new training program.

I reckon it’s gonna be the German Volume Program…

Monday – Weight Training w/ Dorianne

A) Elastic Band Reverse Fly Palm Down			x10	x10	x10
A) Box Incline Push-up			x8	x8	x8
B) BB Bench Press	115lbs x10	135lbs x10	155lbs x10	155lbs x10	160lbs x10
B) DB Bicep Curl	20lbs x10	22.5lbs x10	25lbs x10	27.5lbs x10	27.5lbs x10
C) DB Bench Press	45lbs x10	42.5lbs x10	42.5lbs x10	42.5lbs x10	42.5lbs x10
C) DB Incline Bicep Curl	20lbs x10	20lbs x10	20lbs x10	20lbs x10	20lbs x10
D) DB Front Raise			12.5lbs x12	12.5lbs x12	12.5lbs x12
D) BB Upright Row			55lbs x12	55lbs x12	55lbs x12
5 min Treadmill Walk

Crikey! It’s the German Volume Training Programme, or at least a version of it. My arms are absolutely knackered! I reckon I’ll be feeling it even more tomorrow…

Tuesday – Weight Training w/ Eric

A) Air Squat			x10	x10	x10
A) Lunge, Alternated			x8	x8	x8
B) Seated Leg Extension	195lbs x10	195lbs x10	195lbs x10	195lbs x10	195lbs x10
B) Seated Calf Raise	45lbs x12	45lbs x12	45lbs x12	45lbs x12	45lbs x12
C) 45° Leg Press	270lbs x10	280lbs x10	280lbs x10	280lbs x10	280lbs x10
C) Standing Calf Raise	160lbs x12	160lbs x12	160lbs x12	160lbs x12	160lbs x12
D) Sicilian Crunch – Plate			45lbs x12	45lbs x12	45lbs x12
D) Kneeling Cable Chopper High-Low Both Sides			40lbs x12	40lbs x12	40lbs x12
E) Kneeling Cable Crunch	60lbs x10	50lbs x8	40lbs x8	30lbs x8	20lbs x8
5 min Treadmill Walk

Crikey! I’m absolutely knackered! I wasn’t feeling top-notch from the start with a cold coming on, but my quads are absolutely pumped! I’m definitely gonna feel them tomorrow, no worries. But I felt bloody fantastic after the session, haha!

Notes to me-selfNotes to me-self

Crikey, I haven’t been this crook for ages.

Couldn’t even get out of bed for a couple of days, and my noggin was all blocked up.

And that blasted fever!

Bloody hell, I’m feeling better now.

Fingers crossed I can smash next week’s training.