Steve April 2021
Day 019 - 2021/04/30
NO EXERCISE!
Day 018 - 2021/04/29
Bike 40 min
Cable machine (6.25 kg)
High row 2 sets of 10
Row 2 sets of 10
Low row 2 sets of 10
Shoulder press
2 sets of 10
Lateral raise
1 set of 10
External rotation
2 sets of 10
Internal rotation
2 sets of 10
Core rotation
2 sets of ten on each side
Day 017 - 2021/04/28
Elliptical hard 24 minutes
Crunches 2 sets of 10. Sore muscles
Pull-up 20 / 10 (61kg assist)
Dip 10 61 kg assist
Bench press 5kg (2x2.5 kg)
5 sets of 10
Curl 5kg (2x2.5 kg)
3 sets of 10
Day 016 - 2021/04/27
Bike 21 min
Crunches 3 sets of 10
ISO lateral row 15 kg
3 sets of 40 (10 of each handle)
ISO bench press 10 kg
3 sets of 10
Overhead row 15 kg
5 sets of 10
Day 015 - 2021/04/26
Elliptical 20
Pull up 54 kg
10 10 5
Dips 54 kg
2 sets of 10
Bench press 2.5x2 5kg
5 sets of 10
Day 014 - 2021/04/25
NO EXERCISE!
Day 013 - 2021/04/24
ISO high row 6 sets of 10 20kg plate
Cable machine.
High row / row / low row
1s10r 3.75 kg
1s10r 6.25 kg
Fly
1s10r 1.25 kg
3s10r 3.75 kg
Bike (light)
Day 012 - 2021/04/23
Elliptical
Pull up [61 kg assist] [1 set of (10 - 10 - 10)]
Dip [61 kg assist] [1 set of 10]
Bench press [5 kg (2 x 2.5)] [5 sets of 10]
Curl [5 kg (2 x 2.5)] [1 set of 10]
Crunch 10 reps / 7 reps
Day 011 - 2021/04/22
Bike
Pull up [61kg assist] (inner - middle - outer) [2 sets of 10 / 2 sets of 7 / only 2]
Dips [61kg assist] [2 sets of 10]
ISO high row [20kg] [3 sets of 10] (just right)
Bench press [5kg (2x2.5kg plates)] [3 sets of 10]
Day 010 - 2021/04/21
Too tired. Maru got sick. We didn’t go.
Day 009 - 2021/04/20
Elliptical
Bench press - bar only [3 sets of 10]
Curls - bar only [3 sets of 10]
High row [25kg] [3 sets of 10] (too much)
Day 008 - 2021/04/19
24 Minutes on the bike. It was pretty tough. I use the courses every time now and this one went up to 16. It was great.
We started doing multiple sets. 10 reps 2 sets on most machines.
crunches - pull ups - dips - isometric pulls -leg press - cable machines for multiple back exercises - stretch
Day 007 - 2021/04/18
No Work out — Too tired after getting back from Door!
Day 006 - 2021/04/17
No work out — I was in Chiba at Door!
Day 005 - 2021/04/16
Bike and Light work out
Day 004 - 2021/04/15
Hard elliptical and light weight lifting
Day 003 - 2021/04/14
Bike and light work out
Day 002 - 2021/04/13
crunches
standing crunches
pull up
elliptical
stretch
Day 001 - 2021/04/12
First weigh in on April 12, 2021
Day one at the gym
Crunches
standing crunches?
supported pull ups
full upper body
leg lifts
bike
elliptical
stretches
