Last night I slept just a couple of hours, so this wasn't my best workout #workout #ohp OHP 555 April 1 16:42-18:08 Barbell Shoulder Press 1. 18 Kg x 5 Reps 2. 23 Kg x 5 Reps 3. 27 Kg x 3 Reps 4. 29 Kg x 5 Reps 5. 34 Kg x 5 Reps 6. 38 Kg x 5 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 9 Reps 2. 85 Kg x 7 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 20 Reps 2. 8 Kg x 20 Reps 3. 8 Kg x 20 Reps Dumbbell Side Raise 1. 5 Kg x 10 Reps 2. 5 Kg x 13 Reps 3. 5 Kg x 14 Reps Bent-over Side Raise 1. 5 Kg x 15 Reps 2. 5 Kg x 18 Reps 3. 5 Kg x 20 Reps

Another morning #workout Día3 March 28 09:26-10:29 Barbell Deadlift 1. 58 Kg x 5 Reps 2. 72 Kg x 5 Reps 3. 86 Kg x 3 Reps 4. 93 Kg x 5 Reps 5. 108 Kg x 5 Reps 6. 122 Kg x 5 Reps Barbell Front Squat 1. 44 Kg x 4 Reps 2. 44 Kg x 4 Reps 3. 44 Kg x 3 Reps 4. 44 Kg x 3 Reps 5. 44 Kg x 3 Reps Barbell Shoulder Press 1. 30 Kg x 10 Reps 2. 28 Kg x 10 Reps 3. 26 Kg x 10 Reps 4. 24 Kg x 10 Reps 5. 21 Kg x 10 Reps Dumbbell Pull-Through 1. 8 Kg x 14 Reps 2. 8 Kg x 14 Reps 3. 8 Kg x 14 Reps Good Mornings 1. 23 Kg x 10 Reps 2. 23 Kg x 10 Reps 3. 23 Kg x 10 Reps

First morning workout for this shift working week #workout Día2 March 26 09:14-10:27 Bent-Over Barbell Row 1. 32 Kg x 5 Reps 2. 40 Kg x 5 Reps 3. 48 Kg x 3 Reps 4. 52 Kg x 5 Reps 5. 60 Kg x 5 Reps 6. 68 Kg x 5 Reps Barbell Bench Press 1. 32 Kg x 5 Reps 2. 40 Kg x 5 Reps 3. 48 Kg x 3 Reps 4. 52 Kg x 5 Reps 5. 60 Kg x 5 Reps 6. 68 Kg x 5 Reps Pullup 1. 85 Kg x 9 Reps 2. 85 Kg x 6 Reps 3. 85 Kg x 5 Reps 4. 85 Kg x 5 Reps 5. 85 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 15 Reps 2. 85 Kg x 15 Reps 3. 85 Kg x 10 Reps 4. 85 Kg x 10 Reps 5. 85 Kg x 5 Reps

Short week, so I switched to a three days routine. #workout Día1 March 25 17:05-18:11 Barbell Squat 1. 43 Kg x 5 Reps 2. 54 Kg x 5 Reps 3. 65 Kg x 3 Reps 4. 70 Kg x 5 Reps 5. 81 Kg x 5 Reps 6. 92 Kg x 5 Reps Barbell Shoulder Press 1. 18 Kg x 5 Reps 2. 23 Kg x 5 Reps 3. 27 Kg x 3 Reps 4. 29 Kg x 5 Reps 5. 34 Kg x 5 Reps 6. 38 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 Dumbbell Side Raise 1. 5 Kg x 16 Reps 2. 5 Kg x 16 Reps 3. 5 Kg x 18 Reps Rubber Band Face Pull 1. 3 Kg x 12 Reps 2. 3 Kg x 12 Reps 3. 3 Kg x 12 Reps

I don't like to wake up before the sunrise, I'm sleepy the entire day. I finished this workout very very slow. Tonight I hope I can sleep long hours. #workout #squat SQ heavy March 22 17:10-18:53 Barbell Squat 1. 43 Kg x 5 Reps 2. 54 Kg x 5 Reps 3. 65 Kg x 3 Reps 4. 75 Kg x 3 Reps 5. 86 Kg x 3 Reps 6. 97 Kg x 6 Reps 7. 75 Kg x 5 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 4 Reps 2. 44 Kg x 4 Reps 3. 44 Kg x 3 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 20 Reps 3. 1 Kg x 20 Reps Bodyweight Lunge 1. 85 Kg x 15 Reps

I try to add more footwork to my punching bag session. Well, within my cardio limitis, lmao. #workout #benchpress BP heavy March 21 16:43-18:33 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 8 Reps 7. 65 Kg x 8 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 7 Reps 7. 65 Kg x 8 Reps Barbell Shoulder Press 1. 28 Kg x 10 Reps 2. 26 Kg x 10 Reps 3. 24 Kg x 10 Reps 4. 21 Kg x 10 Reps 5. 21 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 23 Reps 2. 10 Kg x 23 Reps Landmine row 1. 20 Kg x 23 Reps ShouldersBicepsTriceps pump 1. 1 Kg x 25 Reps 2. 1 Kg x 26 Reps 3. 1 Kg x 36 Reps Punching bag 1. 10:00

Today I started an early morning shift, so I now training with all the afternoon heat #workout #deadlift DL heavy March 19 16:44-18:48 Barbell Deadlift 1. 58 Kg x 5 Reps 2. 72 Kg x 5 Reps 3. 86 Kg x 3 Reps 4. 100 Kg x 3 Reps 5. 115 Kg x 3 Reps 6. 129 Kg x 8 Reps 7. 100 Kg x 5 Reps Barbell Squat 1. 72 Kg x 10 Reps 2. 67 Kg x 10 Reps 3. 57 Kg x 10 Reps 4. 51 Kg x 10 Reps 5. 46 Kg x 10 Reps Plank 1. 84 Kg x 01:00 2. 84 Kg x 00:50 3. 84 Kg x 00:40 4. 84 Kg x 00:30 5. 84 Kg x 00:20 Krok Row 1. 30 Kg x 10 Reps Rolling Thunder 1. 35 Kg x 4 Reps 2. 35 Kg x 4 Reps 3. 35 Kg x 3 Reps 4. 35 Kg x 3 Reps 5. 35 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 reduced the weight on the bar for the #ohp because I need to progress just with good form and avoid injuries, also I'm not hurry #workout OHP Heavy March 18 18:32-20:19 Barbell Shoulder Press 1. 18 Kg x 5 Reps 2. 23 Kg x 5 Reps 3. 27 Kg x 3 Reps 4. 31 Kg x 3 Reps 5. 36 Kg x 3 Reps 6. 40 Kg x 6 Reps 7. 36 Kg x 7 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. 85 Kg x 9 Reps 2. 85 Kg x 6 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 10 Reps 2. 10 Kg x 10 Reps 3. 10 Kg x 10 Reps Bent-over Side Raise 1. 5 Kg x 30 Reps 2. 5 Kg x 30 Reps 3. 5 Kg x 30 Reps Dumbbell Side Raise 1. 5 Kg x 10 Reps 2. 5 Kg x 10 Reps 3. 5 Kg x 10 Reps Punching bag 1. 10:00

WxR now have support for time and distance. That's nice. I just updated my workout journal there.

Weight For Reps

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