Short friday #workout
#squats
SQ heavy
June 7 09:02-10:31
Barbell Squat
1. 39 Kg x 5 Reps
2. 49 Kg x 5 Reps
3. 59 Kg x 3 Reps
4. 68 Kg x 3 Reps
5. 78 Kg x 3 Reps
6. 88 Kg x 7 Reps
7. 68 Kg x 7 Reps
Barbell Deadlift
1. 91 Kg x 5 Reps
2. 91 Kg x 5 Reps
3. 91 Kg x 5 Reps
4. 91 Kg x 5 Reps
5. 91 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
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
A nice workout before going to the office
#workout #benchpress
BP heavy
June 6 09:04-10:14
Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 51 Kg x 3 Reps
5. 58 Kg x 3 Reps
6. 66 Kg x 10 Reps
7. 66 Kg x 11 Reps
Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 51 Kg x 3 Reps
5. 58 Kg x 3 Reps
6. 66 Kg x 7 Reps
7. 60 Kg x 7 Reps
Barbell Shoulder Press
1. 25 Kg x 10 Reps
2. 23 Kg x 10 Reps
3. 21 Kg x 10 Reps
4. 19 Kg x 10 Reps
5. 18 Kg x 10 Reps
Decline Pushup
1. 83 Kg x 20 Reps
2. 83 Kg x 10 Reps
3. 83 Kg x 10 Reps
4. 83 Kg x 10 Reps
5. 83 Kg x 10 Reps
Neck harness
1. 10 Kg x 25 Reps
2. 10 Kg x 25 Reps
Landmine row
1. 20 Kg x 20 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 26 Reps
3. 1 Kg x 36 Reps
A workout before a meeting.
#workout #deadlift
DL heavy
June 4 08:48-10:17
Barbell Deadlift
1. 52 Kg x 5 Reps
2. 65 Kg x 5 Reps
3. 78 Kg x 3 Reps
4. 91 Kg x 3 Reps
5. 104 Kg x 3 Reps
6. 117 Kg x 7 Reps
7. 91 Kg x 5 Reps
Barbell Squat
1. 61 Kg x 10 Reps
2. 56 Kg x 10 Reps
3. 52 Kg x 10 Reps
4. 47 Kg x 10 Reps
5. 42 Kg x 10 Reps
Plank
1. 84 Kg x 00:30
2. 84 Kg x 00:20
3. 84 Kg x 00:20
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 5 Reps
4. 30 Kg x 5 Reps
5. 30 Kg x 5 Reps
Rubber Band Face Pull
1. 3 Kg x 16 Reps
2. 3 Kg x 16 Reps
3. 3 Kg x 16 Reps
Starting the week with the right foot.
#workout #ohp
OHP Heavy
June 3 08:40-09:44
Barbell Shoulder Press
1. 16 Kg x 5 Reps
2. 20 Kg x 5 Reps
3. 24 Kg x 3 Reps
4. 28 Kg x 3 Reps
5. 32 Kg x 3 Reps
6. 36 Kg x 6 Reps
7. 33 Kg x 6 Reps
Barbell Bench Press
1. 45 Kg x 10 Reps
2. 42 Kg x 10 Reps
3. 38 Kg x 10 Reps
4. 35 Kg x 10 Reps
5. 32 Kg x 10 Reps
Pullup
1. 85 Kg x 5 Reps
2. 85 Kg x 4 Reps
3. 85 Kg x 3 Reps
4. 85 Kg x 3 Reps
5. 85 Kg x 2 Reps
Dumbbell Curl
1. 10 Kg x 6 Reps
2. 10 Kg x 7 Reps
3. 10 Kg x 8 Reps
Bent-over Side Raise
1. 5 Kg x 21 Reps
2. 5 Kg x 21 Reps
3. 5 Kg x 21 Reps
Dumbbell Side Raise
1. 5 Kg x 13 Reps
2. 5 Kg x 13 Reps
3. 5 Kg x 13 Reps
Yet another short workout. Better than nothing
#workout #squats
SQ 555
May 31 16:33-17:46
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
7. 63 Kg x 20 Reps
Barbell Deadlift
1. 84 Kg x 5 Reps
2. 84 Kg x 5 Reps
3. 84 Kg x 5 Reps
4. 84 Kg x 5 Reps
5. 84 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
Dead hang
1. 85 Kg x 00:20
2. 85 Kg x 00:20
3. 85 Kg x 00:20
#workout #benchpress
BP 555
May 30 16:32-17:43
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
Barbell Shoulder Press
1. 27 Kg x 10 Reps
2. 25 Kg x 10 Reps
3. 23 Kg x 10 Reps
4. 21 Kg x 10 Reps
5. 19 Kg x 10 Reps
Inverted Bodyweight Row
1. 85 Kg x 5 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 5 Reps
4. 85 Kg x 5 Reps
5. 85 Kg x 5 Reps
Neck harness
1. 10 Kg x 20 Reps
2. 10 Kg x 20 Reps
Landmine press
1. 20 Kg x 20 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 25 Reps
3. 1 Kg x 32 Reps
Short workout. Just enough for today.
#workout #deadlift
DL 555
May 28 16:31-17:29
Barbell Deadlift
1. 52 Kg x 5 Reps
2. 65 Kg x 5 Reps
3. 78 Kg x 3 Reps
4. 84 Kg x 5 Reps
5. 97 Kg x 5 Reps
6. 110 Kg x 5 Reps
7. 84 Kg x 5 Reps
8. 84 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. 52 Kg x 10 Reps
5. 47 Kg x 10 Reps
Plank
1. 84 Kg x 00:30
2. 84 Kg x 00:20
3. 84 Kg x 00:20
4. 84 Kg x 00:10
5. 84 Kg x 00:10
Lifting monday
#workout #ohp
OHP 555
May 27 16:24-17:30
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
Barbell Bench Press
1. 49 Kg x 10 Reps
2. 45 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 5 Reps
2. 85 Kg x 4 Reps
3. 85 Kg x 3 Reps
4. 85 Kg x 3 Reps
5. 85 Kg x 1 Rep
Alternating Dumbbell Hammer Curl
1. 8 Kg x 16 Reps
2. 8 Kg x 16 Reps
3. 8 Kg x 16 Reps
Dumbbell Side Raise
1. 5 Kg x 12 Reps
2. 5 Kg x 12 Reps
3. 5 Kg x 12 Reps
Bent-over Side Raise
1. 5 Kg x 20 Reps
2. 5 Kg x 20 Reps
3. 5 Kg x 20 Reps
