starting the week with some lifting, now I need a shower and make dinner #workout #ohp OHP 555 March 4 18:37-20:04 Barbell Shoulder Press 1. 20 Kg x 5 Reps 2. 25 Kg x 5 Reps 3. 30 Kg x 3 Reps 4. 32 Kg x 5 Reps 5. 37 Kg x 5 Reps 6. 42 Kg x 3 Reps Barbell Bench Press 1. 54 Kg x 10 Reps 2. 50 Kg x 10 Reps 3. 46 Kg x 10 Reps 4. 42 Kg x 10 Reps 5. 38 Kg x 10 Reps Pullup 1. 85 Kg x 8 Reps 2. 85 Kg x 6 Reps 3. 85 Kg x 4 Reps 4. 85 Kg x 4 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 12 Reps 2. 5 Kg x 12 Reps 3. 5 Kg x 16 Reps Bent-over Side Raise 1. 5 Kg x 20 Reps 2. 5 Kg x 20 Reps 3. 5 Kg x 20 Reps Punching bag 1. 10:00

I didn't sleep well last night, maybe too much pizza. So, I went through this workout in slow motion. At least I was able to finish it #workout #squats SQ heavy March 1 18:22-20:09 Barbell Squat 1. 43 Kg x 5 Reps 2. 54 Kg x 5 Reps 3. 64 Kg x 3 Reps 4. 65 Kg x 3 Reps 5. 75 Kg x 3 Reps 6. 85 Kg x 3 Reps 7. 96 Kg x 4 Reps Barbell Deadlift 1. 100 Kg x 5 Reps 2. 100 Kg x 5 Reps 3. 100 Kg x 5 Reps 4. 100 Kg x 5 Reps 5. 100 Kg x 5 Reps Romanian Deadlift 1. 54 Kg x 10 Reps 2. 54 Kg x 10 Reps 3. 54 Kg x 10 Reps 4. 54 Kg x 10 Reps 5. 54 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. 54 Kg x 30 Reps Barbell Front Squat 1. 44 Kg x 3 Reps 2. 44 Kg x 3 Reps 3. 44 Kg x 3 Reps Donkey Calf Raise 1. 20 Kg x 25 Reps 2. 20 Kg x 25 Reps 3. 20 Kg x 25 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 11 Reps

I got new #boxing wraps. I know, very very #fashion 🤣

Tomorrow will be pizza night, so I moved my regular Thursday's training to today. #workout #benchpress BP heavy February 28 18:36-20:52 Bent-Over Barbell Row 1. 32 Kg x 5 Reps 2. 40 Kg x 5 Reps 3. 48 Kg x 3 Reps 4. 56 Kg x 3 Reps 5. 64 Kg x 3 Reps 6. 72 Kg x 7 Reps 7. 65 Kg x 7 Reps Barbell Bench Press 1. 32 Kg x 5 Reps 2. 40 Kg x 5 Reps 3. 48 Kg x 3 Reps 4. 56 Kg x 3 Reps 5. 64 Kg x 3 Reps 6. 72 Kg x 6 Reps 7. 65 Kg x 6 Reps Barbell Shoulder Press 1. 31 Kg x 10 Reps 2. 29 Kg x 10 Reps 3. 26 Kg x 10 Reps 4. 24 Kg x 10 Reps 5. 22 Kg x 10 Reps Decline Pushup 1. 83 Kg x 24 Reps 2. 83 Kg x 12 Reps 3. 83 Kg x 12 Reps 4. 83 Kg x 12 Reps 5. 83 Kg x 12 Reps Neck harness 1. 10 Kg x 22 Reps 2. 10 Kg x 22 Reps Landmine row 1. 20 Kg x 22 Reps ShouldersBicepsTriceps pump 1. 1 Kg x 20 Reps 2. 1 Kg x 30 Reps 3. 1 Kg x 30 Reps Punching bag 1. 10:00

Yet another interrupted workout because I need to go to the supermarket. #workout #deadlift DL heavy February 27 19:17-20:44 Barbell Deadlift 1. 57 Kg x 5 Reps 2. 71 Kg x 5 Reps 3. 86 Kg x 3 Reps 4. 100 Kg x 3 Reps 5. 114 Kg x 3 Reps 6. 128 Kg x 6 Reps 7. 100 Kg x 5 Reps Barbell Squat 1. 66 Kg x 10 Reps 2. 61 Kg x 10 Reps 3. 56 Kg x 10 Reps 4. 51 Kg x 10 Reps 5. 46 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 00:30 5. 84 Kg x 00:20 Krok Row 1. 30 Kg x 12 Reps Rolling Thunder 1. 30 Kg x 5 Reps 2. 30 Kg x 5 Reps 3. 30 Kg x 5 Reps 4. 30 Kg x 5 Reps 5. 30 Kg x 5 Reps Rubber Band Face Pull 1. 3 Kg x 25 Reps 2. 3 Kg x 25 Reps 3. 3 Kg x 25 Reps Dead hang 1. 85 Kg x 00:20

There is a meeting of the administration of the building I live in, so no boxing workout today. #workout #ohp OHP Heavy February 26 18:30-19:33 Barbell Shoulder Press 1. 20 Kg x 5 Reps 2. 25 Kg x 5 Reps 3. 30 Kg x 3 Reps 4. 34 Kg x 3 Reps 5. 44 Kg x 2 Reps 6. 40 Kg x 3 Reps 7. 39 Kg x 3 Reps Barbell Bench Press 1. 50 Kg x 10 Reps 2. 46 Kg x 10 Reps 3. 42 Kg x 10 Reps 4. 38 Kg x 10 Reps 5. 35 Kg x 10 Reps Pullup 1. 80 Kg x 8 Reps 2. 80 Kg x 5 Reps 3. 80 Kg x 4 Reps 4. 80 Kg x 4 Reps 5. 80 Kg x 3 Reps Dumbbell Curl 1. 10 Kg x 12 Reps 2. 10 Kg x 12 Reps 3. 10 Kg x 12 Reps Bent-over Side Raise 1. 5 Kg x 30 Reps 2. 5 Kg x 20 Reps 3. 5 Kg x 20 Reps Dumbbell Side Raise 1. 5 Kg x 7 Reps 2. 5 Kg x 10 Reps 3. 5 Kg x 10 Reps

I just updated my training journal. And I made a bench press personal record/best. #pr #pb #benchpress

Weight For Reps

Be fit. Track your workouts!

Today I had a lot of work to do, so I didn't have energy to train. But I know that I will regret not train afterwards, I train and now I feel better than before. Discipline (or momentum) are not fancy words, but are better than just motivation. #workout #squats SQ heavy February 23 18:35-20:10 Barbell Squat 1. 43 Kg x 5 Reps 2. 53 Kg x 5 Reps 3. 64 Kg x 3 Reps 4. 80 Kg x 5 Reps 5. 90 Kg x 3 Reps 6. 101 Kg x 5 Reps 7. 80 Kg x 5 Reps Barbell Deadlift 1. 106 Kg x 5 Reps 2. 106 Kg x 5 Reps 3. 106 Kg x 5 Reps 4. 106 Kg x 5 Reps 5. 106 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 Barbell Front Squat 1. 43 Kg x 5 Reps 2. 43 Kg x 5 Reps 3. 43 Kg x 5 Reps Donkey Calf Raise 1. 20 Kg x 20 Reps 2. 20 Kg x 20 Reps 3. 20 Kg x 20 Reps IT-Band Clamshells 1. 1 Kg x 20 Reps 2. 1 Kg x 15 Reps 3. 1 Kg x 10 Reps Bodyweight Lunge 1. 85 Kg x 15 Reps

Today was raining, the ambient temperature wasn't cold, just right for a good #workout #benchpress BP heavy February 22 18:32-20:24 Bent-Over Barbell Row 1. 32 Kg x 5 Reps 2. 40 Kg x 5 Reps 3. 47 Kg x 3 Reps 4. 59 Kg x 5 Reps 5. 67 Kg x 3 Reps 6. 75 Kg x 7 Reps 7. 68 Kg x 9 Reps Barbell Bench Press 1. 32 Kg x 5 Reps 2. 40 Kg x 5 Reps 3. 47 Kg x 3 Reps 4. 59 Kg x 5 Reps 5. 67 Kg x 3 Reps 6. 75 Kg x 6 Reps 7. 68 Kg x 6 Reps Barbell Shoulder Press 1. 28 Kg x 10 Reps 2. 26 Kg x 10 Reps 3. 23 Kg x 10 Reps 4. 21 Kg x 10 Reps 5. 19 Kg x 10 Reps Decline Pushup 1. 83 Kg x 26 Reps 2. 83 Kg x 13 Reps 3. 83 Kg x 13 Reps 4. 83 Kg x 13 Reps 5. 83 Kg x 13 Reps Neck harness 1. 10 Kg x 25 Reps 2. 10 Kg x 25 Reps Landmine row 1. 20 Kg x 25 Reps ShouldersBicepsTriceps pump 1. 1 Kg x 20 Reps 2. 1 Kg x 30 Reps 3. 1 Kg x 40 Reps Punching bag 1. 10:00

Yet another sweaty #workout #deadlift DL heavy February 20 18:29-20:04 Barbell Deadlift 1. 57 Kg x 5 Reps 2. 71 Kg x 5 Reps 3. 85 Kg x 3 Reps 4. 106 Kg x 5 Reps 5. 120 Kg x 3 Reps 6. 135 Kg x 6 Reps 7. 106 Kg x 5 Reps Barbell Squat 1. 61 Kg x 10 Reps 2. 56 Kg x 10 Reps 3. 51 Kg x 10 Reps 4. 46 Kg x 10 Reps 5. 41 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 00:30 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 5 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