Tgif. My last workout of the week. Now is time to enjoy the weekend.
#workout #squats
SQ heavy
June 28 18:35-20:00
Barbell Squat
1. 39 Kg x 5 Reps
2. 49 Kg x 5 Reps
3. 59 Kg x 3 Reps
4. 73 Kg x 5 Reps
5. 83 Kg x 3 Reps
6. 93 Kg x 6 Reps
7. 73 Kg x 5 Reps
Barbell Deadlift
1. 97 Kg x 5 Reps
2. 97 Kg x 5 Reps
3. 97 Kg x 5 Reps
4. 97 Kg x 5 Reps
5. 97 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
Seated calf raise
1. 49 Kg x 30 Reps
Barbell Front Squat
1. 10 Kg x 5 Reps
2. 10 Kg x 5 Reps
3. 10 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 35 Reps
2. 1 Kg x 15 Reps
3. 1 Kg x 15 Reps
Bodyweight Lunge
1. 85 Kg x 10 Reps
Mid air lateral raises
1. 1 Kg x 80 Reps
Very nice day in Santiago, not too cold. The warmup wasn't long today.
#workout #benchpress
BP heavy
June 27 18:24-19:21
Bent-Over Barbell Row
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 55 Kg x 5 Reps
5. 62 Kg x 3 Reps
6. 69 Kg x 7 Reps
7. 63 Kg x 9 Reps
Barbell Bench Press
1. 29 Kg x 5 Reps
2. 37 Kg x 5 Reps
3. 44 Kg x 3 Reps
4. 55 Kg x 5 Reps
5. 62 Kg x 3 Reps
6. 69 Kg x 6 Reps
7. 63 Kg x 7 Reps
Barbell Shoulder Press
1. 23 Kg x 10 Reps
2. 21 Kg x 10 Reps
3. 19 Kg x 10 Reps
4. 18 Kg x 10 Reps
5. 16 Kg x 10 Reps
Decline Pushup
1. 83 Kg x 16 Reps
2. 83 Kg x 8 Reps
3. 83 Kg x 8 Reps
4. 83 Kg x 8 Reps
5. 83 Kg x 8 Reps
Neck harness
1. 10 Kg x 23 Reps
2. 10 Kg x 23 Reps
Landmine row
1. 20 Kg x 21 Reps
ShouldersBicepsTriceps pump
1. 1 Kg x 23 Reps
2. 1 Kg x 31 Reps
3. 1 Kg x 33 Reps
I like to listen podcasts while I train. So, what podcast do you recommend?
DL heavy
June 25 18:39-20:06
Barbell Deadlift
1. 52 Kg x 5 Reps
2. 65 Kg x 5 Reps
3. 78 Kg x 3 Reps
4. 97 Kg x 5 Reps
5. 110 Kg x 3 Reps
6. 123 Kg x 6 Reps
7. 97 Kg x 5 Reps
Barbell Squat
1. 56 Kg x 10 Reps
2. 52 Kg x 10 Reps
3. 47 Kg x 10 Reps
4. 42 Kg x 10 Reps
5. 38 Kg x 10 Reps
Plank
1. 84 Kg x 00:40
2. 84 Kg x 00:30
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. 35 Kg x 3 Reps
2. 35 Kg x 3 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 35 Reps
2. 3 Kg x 35 Reps
3. 3 Kg x 35 Reps
Dead hang
1. 85 Kg x 00:20
Starting the week with a very sweaty #workout
#ohp
OHP Heavy
June 24 18:41-19:42
Barbell Shoulder Press
1. 16 Kg x 5 Reps
2. 20 Kg x 5 Reps
3. 24 Kg x 3 Reps
4. 30 Kg x 5 Reps
5. 34 Kg x 3 Reps
6. 38 Kg x 5 Reps
7. 35 Kg x 5 Reps
Barbell Bench Press
1. 42 Kg x 10 Reps
2. 38 Kg x 10 Reps
3. 35 Kg x 10 Reps
4. 32 Kg x 10 Reps
5. 28 Kg x 10 Reps
Pullup
1. 85 Kg x 6 Reps
2. 85 Kg x 5 Reps
3. 85 Kg x 4 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 40 Reps
2. 5 Kg x 40 Reps
3. 5 Kg x 16 Reps
Dumbbell Side Raise
1. 5 Kg x 12 Reps
2. 5 Kg x 21 Reps
3. 5 Kg x 20 Reps
