I think I need to go back to fewer reps in the pullup, quality over quantity. And injuries are not fun. #workout #ohp OHP Heavy February 19 18:33-20:19 Barbell Shoulder Press 1. 20 Kg x 5 Reps 2. 24 Kg x 5 Reps 3. 29 Kg x 3 Reps 4. 36 Kg x 5 Reps 5. 41 Kg x 3 Reps 6. 46 Kg x 3 Reps 7. 42 Kg x 3 Reps Barbell Bench Press 1. 45 Kg x 10 Reps 2. 42 Kg x 10 Reps 3. 38 Kg x 10 Reps 4. 34 Kg x 10 Reps 5. 30 Kg x 10 Reps Pullup 1. 85 Kg x 10 Reps 2. 85 Kg x 4 Reps 3. 85 Kg x 5 Reps 4. 85 Kg x 4 Reps 5. 85 Kg x 3 Reps Dumbbell Curl 1. 10 Kg x 8 Reps 2. 10 Kg x 9 Reps 3. 10 Kg x 8 Reps Bent-over Side Raise 1. 5 Kg x 23 Reps 2. 5 Kg x 23 Reps 3. 5 Kg x 23 Reps Dumbbell Side Raise 1. 5 Kg x 9 Reps 2. 5 Kg x 9 Reps 3. 5 Kg x 9 Reps Punching bag 1. 10:00

I just finished a very sweaty workout, now I'll enjoy the weekend. #workout #squats SQ 555 February 16 18:39-19:58 Barbell Squat 1. 43 Kg x 5 Reps 2. 53 Kg x 5 Reps 3. 64 Kg x 3 Reps 4. 69 Kg x 5 Reps 5. 80 Kg x 5 Reps 6. 90 Kg x 5 Reps 7. 69 Kg x 20 Reps Barbell Deadlift 1. 92 Kg x 5 Reps 2. 92 Kg x 5 Reps 3. 92 Kg x 5 Reps 4. 92 Kg x 5 Reps 5. 92 Kg x 5 Reps Romanian Deadlift 1. 53 Kg x 10 Reps 2. 53 Kg x 10 Reps 3. 53 Kg x 10 Reps 4. 53 Kg x 10 Reps 5. 53 Kg x 10 Reps Dead hang 1. 85 Kg x 00:20 2. 85 Kg x 00:20 3. 85 Kg x 00:20 Seated calf raise 1. 53 Kg x 37 Reps Heel-elevated squat 1. 40 Kg x 4 Reps 2. 40 Kg x 4 Reps 3. 40 Kg x 3 Reps IT-Band Clamshells 1. 1 Kg x 10 Reps 2. 1 Kg x 10 Reps 3. 1 Kg x 10 Reps Dumbbell Calf Raise 1. 8 Kg x 15 Reps 2. 8 Kg x 15 Reps 3. 8 Kg x 15 Reps Bodyweight Lunge 1. 85 Kg x 15 Reps

First time after my wrist injury I added a couple of rounds of heavy bag boxing to my routine, plus using a 15kg weighted vest to add more intensity. #workout #benchpress BP 555 February 15 18:35-19:58 Bent-Over Barbell Row 1. 32 Kg x 5 Reps 2. 40 Kg x 5 Reps 3. 47 Kg x 3 Reps 4. 51 Kg x 5 Reps 5. 59 Kg x 5 Reps 6. 67 Kg x 5 Reps Barbell Bench Press 1. 32 Kg x 5 Reps 2. 40 Kg x 5 Reps 3. 47 Kg x 3 Reps 4. 51 Kg x 5 Reps 5. 59 Kg x 5 Reps 6. 67 Kg x 5 Reps Barbell Shoulder Press 1. 33 Kg x 10 Reps 2. 30 Kg x 10 Reps 3. 28 Kg x 10 Reps 4. 26 Kg x 10 Reps 5. 23 Kg x 10 Reps Inverted Bodyweight Row 1. 85 Kg x 10 Reps 2. 85 Kg x 10 Reps 3. 85 Kg x 10 Reps 4. 85 Kg x 10 Reps 5. 85 Kg x 10 Reps Neck harness 1. 10 Kg x 23 Reps 2. 10 Kg x 23 Reps Landmine press 1. 20 Kg x 25 Reps ShouldersBicepsTriceps pump 1. 1 Kg x 17 Reps 2. 1 Kg x 25 Reps 3. 1 Kg x 35 Reps Punching bag 1. 10:00

I'm almost fully recovered from the flu. My performance wasn't the best but I managed to finish my #workout today #deadlift DL 555 February 13 18:30-19:58 Barbell Deadlift 1. 57 Kg x 5 Reps 2. 71 Kg x 5 Reps 3. 85 Kg x 3 Reps 4. 92 Kg x 5 Reps 5. 106 Kg x 5 Reps 6. 120 Kg x 5 Reps 7. 92 Kg x 5 Reps 8. 92 Kg x 5 Reps Barbell Squat 1. 71 Kg x 10 Reps 2. 66 Kg x 10 Reps 3. 61 Kg x 10 Reps 4. 56 Kg x 10 Reps 5. 51 Kg x 10 Reps Plank 1. 84 Kg x 00:50 2. 84 Kg x 00:40 3. 84 Kg x 00:30 4. 84 Kg x 00:20 5. 84 Kg x 00:10 Krok Row 1. 30 Kg x 10 Reps Rolling Thunder 1. 30 Kg x 5 Reps 2. 30 Kg x 5 Reps 3. 30 Kg x 4 Reps 4. 30 Kg x 4 Reps 5. 30 Kg x 4 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

trying to get some intensity to start this week #workout OHP 555 February 12 18:28-19:24 Barbell Shoulder Press 1. 20 Kg x 5 Reps 2. 24 Kg x 5 Reps 3. 29 Kg x 3 Reps 4. 31 Kg x 5 Reps 5. 36 Kg x 5 Reps 6. 41 Kg x 5 Reps Barbell Bench Press 1. 53 Kg x 10 Reps 2. 49 Kg x 10 Reps 3. 45 Kg x 10 Reps 4. 42 Kg x 10 Reps 5. 38 Kg x 10 Reps Pullup 1. 85 Kg x 10 Reps 2. 85 Kg x 5 Reps 3. 85 Kg x 5 Reps 4. 85 Kg x 5 Reps 5. 85 Kg x 3 Reps Alternating Dumbbell Hammer Curl 1. 8 Kg x 15 Reps 2. 8 Kg x 15 Reps 3. 8 Kg x 15 Reps Dumbbell Side Raise 1. 5 Kg x 8 Reps 2. 5 Kg x 8 Reps 3. 5 Kg x 11 Reps Bent-over Side Raise 1. 5 Kg x 20 Reps 2. 5 Kg x 20 Reps 3. 5 Kg x 20 Reps

Last day of this training week. But I still need more time to get fully recovered from the flu, and then increase again the intensity of the training. #workout SQ deload February 9 18:28-19:05 Barbell Squat 1. 43 Kg x 5 Reps 2. 53 Kg x 5 Reps 3. 64 Kg x 3 Reps 4. 43 Kg x 10 Reps 5. 53 Kg x 8 Reps 6. 64 Kg x 6 Reps Barbell Deadlift 1. 85 Kg x 2 Reps 2. 85 Kg x 2 Reps 3. 85 Kg x 2 Reps 4. 85 Kg x 2 Reps 5. 85 Kg x 2 Reps 6. 85 Kg x 2 Reps 7. 85 Kg x 2 Reps 8. 85 Kg x 2 Reps Romanian Deadlift 1. 53 Kg x 10 Reps 2. 53 Kg x 10 Reps 3. 53 Kg x 10 Reps 4. 53 Kg x 10 Reps 5. 53 Kg x 10 Reps Dead hang 1. 85 Kg x 00:20 2. 85 Kg x 00:20 3. 85 Kg x 00:20

Very sweaty workout, not because was intense, but the hot weather. #workout BP deload February 8 18:48-19:29 Bent-Over Barbell Row 1. 32 Kg x 5 Reps 2. 40 Kg x 5 Reps 3. 47 Kg x 3 Reps 4. 32 Kg x 10 Reps 5. 40 Kg x 8 Reps 6. 47 Kg x 6 Reps Barbell Bench Press 1. 32 Kg x 5 Reps 2. 40 Kg x 5 Reps 3. 47 Kg x 3 Reps 4. 32 Kg x 10 Reps 5. 40 Kg x 8 Reps 6. 47 Kg x 6 Reps Barbell Shoulder Press 1. 29 Kg x 2 Reps 2. 29 Kg x 2 Reps 3. 29 Kg x 2 Reps 4. 29 Kg x 2 Reps 5. 29 Kg x 2 Reps 6. 29 Kg x 2 Reps 7. 29 Kg x 2 Reps 8. 29 Kg x 2 Reps Ab Roller 1. 10 Reps 2. 10 Reps 3. 10 Reps Single-Leg Bodyweight Squat 1. 10 Reps 2. 10 Reps 3. 10 Reps

Still not fully recovered from the flu. Slow and light #workout DL deload February 6 18:30-19:21 Barbell Deadlift 1. 57 Kg x 5 Reps 2. 71 Kg x 5 Reps 3. 85 Kg x 3 Reps 4. 71 Kg x 8 Reps 5. 85 Kg x 6 Reps 6. 99 Kg x 3 Reps Barbell Squat 1. 64 Kg x 2 Reps 2. 64 Kg x 2 Reps 3. 64 Kg x 2 Reps 4. 64 Kg x 2 Reps 5. 64 Kg x 2 Reps 6. 64 Kg x 2 Reps 7. 64 Kg x 2 Reps 8. 64 Kg x 2 Reps Decline Pushup 1. 83 Kg x 25 Reps 2. 83 Kg x 25 Reps 3. 83 Kg x 25 Reps Rubber Band Face Pull 1. 3 Kg x 15 Reps 2. 3 Kg x 15 Reps 3. 3 Kg x 15 Reps

I'm not fully recovered from the flu (covid?), but I needed to train, so I lift some light weights, just to sweat a little. #workout OHP deload February 5 18:38-19:13 Barbell Shoulder Press 1. 20 Kg x 5 Reps 2. 24 Kg x 5 Reps 3. 29 Kg x 3 Reps 4. 20 Kg x 10 Reps 5. 24 Kg x 8 Reps 6. 29 Kg x 6 Reps Barbell Bench Press 1. 47 Kg x 2 Reps 2. 47 Kg x 2 Reps 3. 47 Kg x 2 Reps 4. 47 Kg x 2 Reps 5. 47 Kg x 2 Reps 6. 47 Kg x 2 Reps 7. 47 Kg x 2 Reps 8. 47 Kg x 2 Reps Bent-Over Barbell Row 1. 47 Kg x 2 Reps 2. 47 Kg x 2 Reps 3. 47 Kg x 2 Reps 4. 47 Kg x 2 Reps 5. 47 Kg x 2 Reps Ab Roller 1. 10 Reps 2. 10 Reps 3. 10 Reps Single-Leg Bodyweight Squat 1. 10 Reps 2. 10 Reps 3. 10 Reps

There is an IPA waiting for me in the fridge. After this workout I think is well deserved. #workout #squats SQ 555 January 26 18:30-19:50 Barbell Squat 1. 43 Kg x 5 Reps 2. 53 Kg x 5 Reps 3. 64 Kg x 3 Reps 4. 69 Kg x 5 Reps 5. 80 Kg x 5 Reps 6. 90 Kg x 5 Reps 7. 69 Kg x 20 Reps Barbell Deadlift 1. 96 Kg x 5 Reps 2. 96 Kg x 5 Reps 3. 96 Kg x 5 Reps 4. 96 Kg x 5 Reps 5. 96 Kg x 5 Reps Romanian Deadlift 1. 53 Kg x 10 Reps 2. 53 Kg x 10 Reps 3. 53 Kg x 10 Reps 4. 53 Kg x 10 Reps 5. 53 Kg x 10 Reps Dead hang 1. 85 Kg x 00:20 2. 85 Kg x 00:20 3. 85 Kg x 00:20 Seated calf raise 1. 53 Kg x 30 Reps 2. 53 Kg x 30 Reps 3. 53 Kg x 30 Reps Heel-elevated squat 1. 40 Kg x 4 Reps 2. 40 Kg x 3 Reps 3. 40 Kg x 3 Reps IT-Band Clamshells 1. 1 Kg x 15 Reps 2. 1 Kg x 15 Reps 3. 1 Kg x 15 Reps Dumbbell Calf Raise 1. 8 Kg x 15 Reps 2. 8 Kg x 15 Reps 3. 8 Kg x 15 Reps Bodyweight Lunge 1. 85 Kg x 18 Reps