I'm getting close to my old record numbers. 💪 #workout #deadlift DL heavy November 21 18:31-20:02 Barbell Deadlift 1. 56 Kg x 5 Reps 2. 69 Kg x 5 Reps 3. 83 Kg x 3 Reps 4. 104 Kg x 5 Reps 5. 118 Kg x 3 Reps 6. 131 Kg x 6 Reps 7. 104 Kg x 5 Reps Barbell Squat 1. 60 Kg x 10 Reps 2. 55 Kg x 10 Reps 3. 50 Kg x 10 Reps 4. 45 Kg x 10 Reps 5. 40 Kg x 10 Reps Plank 1. 84 Kg x 01:00 2. 84 Kg x 00:50 3. 84 Kg x 00:30 4. 84 Kg x 00:30 5. 84 Kg x 00:20 Krok Row 1. 30 Kg x 15 Reps Rolling Thunder 1. 30 Kg x 4 Reps 2. 30 Kg x 3 Reps 3. 30 Kg x 3 Reps 4. 30 Kg x 3 Reps 5. 30 Kg x 3 Reps Rubber Band Face Pull 1. 3 Kg x 20 Reps 2. 3 Kg x 20 Reps 3. 3 Kg x 20 Reps Dead hang 1. 85 Kg x 00:20 Russian Swing 1. 16 Kg x 220 Reps

I just updated my training journal in WxR, no PRs this time.

Weight For Reps

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Finishing this cycle! 💪, seems like I could add a little more weight next month. #workout #ohp OHP Heavy November 20 18:32-19:56 Barbell Shoulder Press 1. 19 Kg x 5 Reps 2. 23 Kg x 5 Reps 3. 28 Kg x 3 Reps 4. 35 Kg x 5 Reps 5. 40 Kg x 3 Reps 6. 44 Kg x 4 Reps 7. 40 Kg x 4 Reps Barbell Bench Press 1. 44 Kg x 10 Reps 2. 41 Kg x 10 Reps 3. 37 Kg x 10 Reps 4. 33 Kg x 10 Reps 5. 30 Kg x 10 Reps Pullup 1. 85 Kg x 7 Reps 2. 85 Kg x 5 Reps 3. 85 Kg x 4 Reps 4. 85 Kg x 3 Reps 5. 85 Kg x 2 Reps Dumbbell Curl 1. 10 Kg x 10 Reps 2. 10 Kg x 10 Reps 3. 10 Kg x 10 Reps Bent-over Side Raise 1. 8 Kg x 20 Reps 2. 8 Kg x 20 Reps 3. 8 Kg x 20 Reps Dumbbell Side Raise 1. 8 Kg x 6 Reps 2. 8 Kg x 6 Reps 3. 8 Kg x 6 Reps

Squats day! nice and sweaty af. #workout #squats SQ 555 November 17 18:46-20:08 Barbell Squat 1. 42 Kg x 5 Reps 2. 52 Kg x 5 Reps 3. 63 Kg x 3 Reps 4. 68 Kg x 5 Reps 5. 78 Kg x 5 Reps 6. 89 Kg x 5 Reps 7. 68 Kg x 20 Reps Barbell Deadlift 1. 90 Kg x 5 Reps 2. 90 Kg x 5 Reps 3. 90 Kg x 5 Reps 4. 90 Kg x 5 Reps 5. 90 Kg x 5 Reps Romanian Deadlift 1. 52 Kg x 10 Reps 2. 52 Kg x 10 Reps 3. 52 Kg x 10 Reps 4. 52 Kg x 10 Reps 5. 52 Kg x 10 Reps Dead hang 1. 85 Kg x 00:20 2. 85 Kg x 00:20 3. 85 Kg x 00:20 IT-Band Clamshells 1. 1 Kg x 20 Reps 2. 1 Kg x 20 Reps 3. 1 Kg x 20 Reps Dumbbell Calf Raise 1. 8 Kg x 10 Reps 2. 8 Kg x 10 Reps 3. 8 Kg x 10 Reps Seated calf raise 1. 15 Reps 2. 15 Reps 3. 15 Reps Bodyweight Lunge 1. 85 Kg x 20 Reps

#workout without any issues. Very nice pump. #benchpress BP 555 November 16 18:29-19:29 Bent-Over Barbell Row 1. 31 Kg x 5 Reps 2. 39 Kg x 5 Reps 3. 46 Kg x 3 Reps 4. 50 Kg x 5 Reps 5. 58 Kg x 5 Reps 6. 66 Kg x 5 Reps Barbell Bench Press 1. 31 Kg x 5 Reps 2. 39 Kg x 5 Reps 3. 46 Kg x 3 Reps 4. 50 Kg x 5 Reps 5. 58 Kg x 5 Reps 6. 66 Kg x 5 Reps Barbell Shoulder Press 1. 30 Kg x 10 Reps 2. 31 Kg x 10 Reps 3. 27 Kg x 10 Reps 4. 25 Kg x 10 Reps 5. 22 Kg x 10 Reps Inverted Bodyweight Row 1. 85 Kg x 8 Reps 2. 85 Kg x 8 Reps 3. 85 Kg x 8 Reps 4. 85 Kg x 8 Reps 5. 85 Kg x 8 Reps Neck harness 1. 10 Kg x 21 Reps 2. 10 Kg x 21 Reps Landmine press 1. 20 Kg x 30 Reps ShouldersBicepsTriceps pump 1. 1 Kg x 20 Reps 2. 1 Kg x 30 Reps 3. 1 Kg x 40 Reps

A stressful day can fuck up my performance in the training. I did my best, tho. #workout #deadlift DL 555 November 14 18:24-19:46 Barbell Deadlift 1. 56 Kg x 5 Reps 2. 69 Kg x 5 Reps 3. 83 Kg x 3 Reps 4. 90 Kg x 5 Reps 5. 104 Kg x 5 Reps 6. 118 Kg x 5 Reps 7. 90 Kg x 5 Reps 8. 90 Kg x 5 Reps Barbell Squat 1. 70 Kg x 10 Reps 2. 65 Kg x 10 Reps 3. 60 Kg x 10 Reps 4. 55 Kg x 10 Reps 5. 50 Kg x 10 Reps Plank 1. 84 Kg x 01:00 2. 84 Kg x 00:40 3. 84 Kg x 00:30 4. 84 Kg x 00:30 5. 84 Kg x 00:20 Krok Row 1. 30 Kg x 15 Reps Rolling Thunder 1. 30 Kg x 3 Reps 2. 30 Kg x 3 Reps 3. 30 Kg x 3 Reps 4. 30 Kg x 3 Reps 5. 30 Kg x 3 Reps Rubber Band Face Pull 1. 3 Kg x 20 Reps 2. 3 Kg x 20 Reps 3. 3 Kg x 20 Reps Dead hang 1. 85 Kg x 00:20 Russian Swing 1. 16 Kg x 220 Reps

Starting my week with a very nice #workout #ohp OHP 555 November 13 18:39-19:43 Barbell Shoulder Press 1. 19 Kg x 5 Reps 2. 23 Kg x 5 Reps 3. 28 Kg x 3 Reps 4. 30 Kg x 5 Reps 5. 35 Kg x 5 Reps 6. 40 Kg x 5 Reps Barbell Bench Press 1. 52 Kg x 10 Reps 2. 48 Kg x 10 Reps 3. 44 Kg x 10 Reps 4. 41 Kg x 10 Reps 5. 37 Kg x 10 Reps Pullup 1. 85 Kg x 6 Reps 2. 85 Kg x 5 Reps 3. 85 Kg x 4 Reps 4. 85 Kg x 3 Reps 5. 85 Kg x 2 Reps Alternating Dumbbell Hammer Curl 1. 8 Kg x 20 Reps 2. 8 Kg x 20 Reps 3. 8 Kg x 20 Reps Dumbbell Side Raise 1. 8 Kg x 5 Reps 2. 8 Kg x 5 Reps 3. 8 Kg x 5 Reps Bent-over Side Raise 1. 8 Kg x 20 Reps 2. 8 Kg x 20 Reps 3. 8 Kg x 20 Reps

Slow #squats today. I'm trying to not fuck my knees. #Workout SQ heavy November 10 16:25-18:59 Barbell Squat 1. 42 Kg x 5 Reps 2. 52 Kg x 5 Reps 3. 63 Kg x 3 Reps 4. 73 Kg x 3 Reps 5. 83 Kg x 3 Reps 6. 94 Kg x 8 Reps 7. 73 Kg x 5 Reps Barbell Deadlift 1. 97 Kg x 5 Reps 2. 97 Kg x 5 Reps 3. 97 Kg x 5 Reps 4. 97 Kg x 5 Reps 5. 97 Kg x 5 Reps Romanian Deadlift 1. 52 Kg x 10 Reps 2. 52 Kg x 10 Reps 3. 52 Kg x 10 Reps 4. 52 Kg x 10 Reps 5. 52 Kg x 10 Reps Dead hang 1. 85 Kg x 00:20 2. 85 Kg x 00:20 3. 85 Kg x 00:20 Barbell Front Squat 1. 43 Kg x 3 Reps 2. 43 Kg x 3 Reps 3. 43 Kg x 3 Reps Donkey Calf Raise 1. 20 Kg x 30 Reps 2. 20 Kg x 30 Reps 3. 20 Kg x 20 Reps Lunge calf raise 1. 16 Kg x 12 Reps 2. 16 Kg x 12 Reps 3. 16 Kg x 12 Reps IT-Band Clamshells 1. 1 Kg x 20 Reps 2. 1 Kg x 20 Reps 3. 1 Kg x 20 Reps Bodyweight Lunge 1. 85 Kg x 17 Reps

Good workout, very sweaty and nice feelz. #workout #benchpress BP heavy November 9 18:22-19:28 Bent-Over Barbell Row 1. 31 Kg x 5 Reps 2. 39 Kg x 5 Reps 3. 46 Kg x 3 Reps 4. 54 Kg x 3 Reps 5. 62 Kg x 3 Reps 6. 69 Kg x 9 Reps 7. 63 Kg x 9 Reps Barbell Bench Press 1. 31 Kg x 5 Reps 2. 39 Kg x 5 Reps 3. 46 Kg x 3 Reps 4. 54 Kg x 3 Reps 5. 62 Kg x 3 Reps 6. 69 Kg x 7 Reps 7. 63 Kg x 7 Reps Barbell Shoulder Press 1. 29 Kg x 10 Reps 2. 27 Kg x 10 Reps 3. 25 Kg x 10 Reps 4. 22 Kg x 10 Reps 5. 20 Kg x 10 Reps Decline Pushup 1. 85 Kg x 14 Reps 2. 85 Kg x 14 Reps 3. 85 Kg x 7 Reps 4. 85 Kg x 7 Reps 5. 85 Kg x 7 Reps Neck harness 1. 10 Kg x 22 Reps 2. 10 Kg x 22 Reps Landmine row 1. 20 Kg x 20 Reps ShouldersBicepsTriceps pump 1. 1 Kg x 12 Reps 2. 1 Kg x 30 Reps 3. 1 Kg x 30 Reps

Nice #workout today. Very sweaty and challenging. #deadlift DL heavy November 7 18:34-20:18 Barbell Deadlift 1. 56 Kg x 5 Reps 2. 69 Kg x 5 Reps 3. 83 Kg x 5 Reps 4. 97 Kg x 3 Reps 5. 111 Kg x 3 Reps 6. 124 Kg x 7 Reps 7. 97 Kg x 5 Reps Barbell Squat 1. 65 Kg x 10 Reps 2. 60 Kg x 10 Reps 3. 55 Kg x 10 Reps 4. 50 Kg x 10 Reps 5. 45 Kg x 10 Reps Plank 1. 84 Kg x 01:03 2. 84 Kg x 00:50 3. 84 Kg x 00:50 4. 84 Kg x 00:50 5. 84 Kg x 00:30 Krok Row 1. 30 Kg x 16 Reps Rolling Thunder 1. 25 Kg x 10 Reps 2. 25 Kg x 10 Reps 3. 25 Kg x 10 Reps 4. 25 Kg x 10 Reps 5. 25 Kg x 10 Reps Rubber Band Face Pull 1. 3 Kg x 20 Reps 2. 3 Kg x 24 Reps 3. 3 Kg x 20 Reps Dead hang 1. 85 Kg x 00:20 Russian Swing 1. 16 Kg x 220 Reps