Short #workout before work Día2 May 22 08:36-09:35 Bent-Over Barbell Row 1. 29 Kg x 5 Reps 2. 37 Kg x 5 Reps 3. 44 Kg x 3 Reps 4. 47 Kg x 5 Reps 5. 55 Kg x 5 Reps 6. 62 Kg x 5 Reps Barbell Bench Press 1. 29 Kg x 5 Reps 2. 37 Kg x 5 Reps 3. 44 Kg x 3 Reps 4. 47 Kg x 5 Reps 5. 55 Kg x 5 Reps 6. 62 Kg x 5 Reps Pullup 1. 85 Kg x 5 Reps 2. 85 Kg x 4 Reps 3. 85 Kg x 3 Reps 4. 85 Kg x 2 Reps 5. 85 Kg x 1 Rep 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 20 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

I'm back from vacations Día1 May 20 08:26-09:19 Barbell Squat 1. 39 Kg x 5 Reps 2. 49 Kg x 5 Reps 3. 59 Kg x 3 Reps 4. 63 Kg x 5 Reps 5. 73 Kg x 5 Reps 6. 83 Kg x 5 Reps Barbell Shoulder Press 1. 16 Kg x 5 Reps 2. 20 Kg x 5 Reps 3. 24 Kg x 3 Reps 4. 26 Kg x 5 Reps 5. 30 Kg x 5 Reps 6. 34 Kg x 5 Reps Romanian Deadlift 1. 49 Kg x 10 Reps 2. 49 Kg x 10 Reps 3. 49 Kg x 10 Reps 4. 49 Kg x 10 Reps 5. 49 Kg x 10 Reps Dumbbell Side Raise 1. 5 Kg x 15 Reps 2. 5 Kg x 15 Reps 3. 5 Kg x 15 Reps Rubber Band Face Pull 1. 3 Kg x 13 Reps 2. 3 Kg x 13 Reps 3. 3 Kg x 14 Reps

Short morning #workout. I have meeting in a couple of minutes. #squats SQ heavy April 12 08:39-09:35 Barbell Squat 1. 43 Kg x 5 Reps 2. 54 Kg x 5 Reps 3. 65 Kg x 3 Reps 4. 81 Kg x 5 Reps 5. 92 Kg x 3 Reps 6. 102 Kg x 5 Reps 7. 81 Kg x 5 Reps Barbell Deadlift 1. 108 Kg x 5 Reps 2. 108 Kg x 5 Reps 3. 108 Kg x 5 Reps 4. 108 Kg x 5 Reps 5. 108 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

Morning #workout #benchpress BP heavy April 11 09:02-10:37 Bent-Over Barbell Row 1. 32 Kg x 5 Reps 2. 40 Kg x 5 Reps 3. 48 Kg x 3 Reps 4. 60 Kg x 5 Reps 5. 68 Kg x 3 Reps 6. 76 Kg x 7 Reps 7. 69 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. 60 Kg x 5 Reps 5. 68 Kg x 3 Reps 6. 76 Kg x 5 Reps 7. 69 Kg x 5 Reps Barbell Shoulder Press 1. 26 Kg x 10 Reps 2. 24 Kg x 10 Reps 3. 21 Kg x 10 Reps 4. 19 Kg x 10 Reps 5. 17 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 26 Reps ShouldersBicepsTriceps pump 1. 1 Kg x 20 Reps 2. 1 Kg x 30 Reps 3. 1 Kg x 40 Reps

Morning #workout #deadlift DL heavy April 9 09:01-10:31 Barbell Deadlift 1. 58 Kg x 5 Reps 2. 72 Kg x 5 Reps 3. 86 Kg x 3 Reps 4. 108 Kg x 5 Reps 5. 122 Kg x 3 Reps 6. 136 Kg x 5 Reps 7. 108 Kg x 5 Reps Barbell Squat 1. 62 Kg x 10 Reps 2. 57 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 01:10 2. 84 Kg x 00:50 3. 84 Kg x 00:40 4. 84 Kg x 00:26 5. 84 Kg x 00:20 Krok Row 1. 30 Kg x 12 Reps Rolling Thunder 1. 35 Kg x 4 Reps 2. 35 Kg x 4 Reps 3. 35 Kg x 4 Reps 4. 35 Kg x 4 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 Mid air lateral raises 1. 1 Kg x 60 Reps

I just updated my WxR journal:

Weight For Reps

Be fit. Track your workouts!

Starting the week with a workout before the office #workout #ohp OHP Heavy April 8 08:39-10:28 Barbell Shoulder Press 1. 18 Kg x 5 Reps 2. 23 Kg x 5 Reps 3. 27 Kg x 3 Reps 4. 34 Kg x 5 Reps 5. 38 Kg x 3 Reps 6. 42 Kg x 4 Reps 7. 38 Kg x 5 Reps Barbell Bench Press 1. 48 Kg x 10 Reps 2. 42 Kg x 10 Reps 3. 38 Kg x 10 Reps 4. 35 Kg x 10 Reps 5. 31 Kg x 10 Reps Pullup 1. 85 Kg x 10 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 Dumbbell Curl 1. 10 Kg x 10 Reps 2. 10 Kg x 11 Reps 3. 10 Kg x 10 Reps Bent-over Side Raise 1. 5 Kg x 26 Reps 2. 5 Kg x 26 Reps 3. 5 Kg x 26 Reps Dumbbell Side Raise 1. 5 Kg x 10 Reps 2. 5 Kg x 10 Reps 3. 5 Kg x 10 Reps

Finishing strong this week. Now I need a cool shower and some steak. #workout #squats SQ 555 April 5 17:09-18:37 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 7. 70 Kg x 20 Reps Barbell Deadlift 1. 93 Kg x 5 Reps 2. 93 Kg x 5 Reps 3. 93 Kg x 5 Reps 4. 93 Kg x 5 Reps 5. 93 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 Heel-elevated squat 1. 40 Kg x 5 Reps 2. 40 Kg x 4 Reps 3. 40 Kg x 4 Reps 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 12 Reps 2. 8 Kg x 12 Reps 3. 8 Kg x 12 Reps Bodyweight Lunge 1. 85 Kg x 13 Reps Mid air lateral raises 1. 1 Kg x 45 Reps

Hot day. The summer doesn't want to leave. Pretty nice #workout #benchpress BP 555 April 4 16:51-18:12 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 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 Inverted Bodyweight Row 1. 85 Kg x 6 Reps 2. 85 Kg x 6 Reps 3. 85 Kg x 6 Reps 4. 85 Kg x 6 Reps 5. 85 Kg x 6 Reps Neck harness 1. 10 Kg x 22 Reps 2. 10 Kg x 24 Reps Landmine press 1. 20 Kg x 27 Reps ShouldersBicepsTriceps pump 1. 1 Kg x 17 Reps 2. 1 Kg x 30 Reps 3. 1 Kg x 34 Reps Punching bag 1. 10:00

Long day at the office. This workout was much needed. #workout #deadlift DL 555 April 2 18:44-20:15 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 7. 93 Kg x 5 Reps 8. 93 Kg x 5 Reps Barbell Squat 1. 72 Kg x 10 Reps 2. 67 Kg x 10 Reps 3. 62 Kg x 10 Reps 4. 57 Kg x 10 Reps 5. 51 Kg x 10 Reps Plank 1. 84 Kg x 01:10 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 12 Reps Rolling Thunder 1. 35 Kg x 4 Reps 2. 35 Kg x 4 Reps 3. 35 Kg x 4 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 Mid air lateral raises 1. 60 Reps