2026-01-08
Workout Log
Summary
| Item | Record |
|---|---|
| Duration | 1h 35m |
| Total Exercises | 10 |
| Total Volume | 3,790kg |
| Calories | 518kcal |
Routine Details
| Body Part | Exercise | Set | Weight / Time | Reps |
|---|---|---|---|---|
| Cardio | Cycle | 1 | 6m | - |
| Shoulder | Cuff Cable Lateral Raise | 1 | 5kg | 40reps |
| 2 | 10kg | 20reps | ||
| 3 | 15kg | 10reps | ||
| Chest | Dips | 1 | - | 20reps |
| 2 | - | 10reps | ||
| Abs | Hanging Leg Raise | 1 | - | 15reps |
| 2 | - | 10reps | ||
| Leg | Dumbbell Lunge | 1 | 1.5kg | 20reps |
| Abs | Ab Slide | 1 | - | 10reps |
| 2 | - | 7reps | ||
| Shoulder | Bent-over Dumbbell Lateral Raise | 1 | 1kg | 12reps |
| 2 | 1.5kg | 12reps | ||
| 3 | 2kg | 12reps | ||
| 4 | 3kg | 12reps | ||
| 5 | 3kg | 20reps | ||
| Chest | Barbell Bench Press | 1 | 30kg | 10reps |
| 2 | 30kg | 10reps | ||
| 3 | 30kg | 10reps | ||
| Back | Lat Pull Down | 1 | 30kg | 12reps |
| 2 | 30kg | 12reps | ||
| 3 | 30kg | 12reps | ||
| Back | Seated Row Machine | 1 | 30kg | 12reps |
| 2 | 30kg | 12reps | ||
| 3 | 30kg | 12reps |
Notes
I had a PT session today. The routine up to the 'Ab Slide' was part of the PT, and the rest was extra workout on my own.
My trainer mentioned that to show off my body in the summer, April is practically the deadline. I assume this is because I'll need to focus on diet and weight loss after that.
He also gave me some great advice today. Rather than just chasing heavier weights or seeking specific stimulation, it's fundamentally better to induce significant stress on the muscles.
Considering how fast my muscle mass has increased recently, this approach seems to be the right fit for me.
The trainer also complimented me, saying that my wider back is now visible even when I'm wearing clothes. That made me happy.
Today, I also joined the company climbing club. I'm so excited.