While is cold outside, I managed to sweat a lot during my workout. #workout #deadlift DL 555 July 9 18:32-20:03 Barbell Deadlift 1. 53 Kg x 5 Reps 2. 66 Kg x 5 Reps 3. 79 Kg x 3 Reps 4. 86 Kg x 5 Reps 5. 99 Kg x 5 Reps 6. 112 Kg x 5 Reps 7. 86 Kg x 5 Reps 8. 86 Kg x 5 Reps Barbell Squat 1. 66 Kg x 10 Reps 2. 62 Kg x 10 Reps 3. 57 Kg x 10 Reps 4. 52 Kg x 10 Reps 5. 47 Kg x 10 Reps Plank 1. 84 Kg x 00:40 2. 84 Kg x 00:40 3. 84 Kg x 00:30 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 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 25 Reps 2. 3 Kg x 25 Reps 3. 3 Kg x 25 Reps Dead hang 1. 85 Kg x 00:20 Russian Swing 1. 16 Kg x 200 Reps Mid air lateral raises 1. 1 Kg x 100 Reps

I just updated my WxR journal:

Weight For Reps

Be fit. Track your workouts!

I started late, but it's better late than never. #workout #ohp OHP 555 July 8 19:42-20:33 Barbell Shoulder Press 1. 17 Kg x 5 Reps 2. 21 Kg x 5 Reps 3. 25 Kg x 3 Reps 4. 27 Kg x 5 Reps 5. 31 Kg x 5 Reps 6. 35 Kg x 5 Reps Barbell Bench Press 1. 49 Kg x 10 Reps 2. 46 Kg x 10 Reps 3. 42 Kg x 10 Reps 4. 39 Kg x 10 Reps 5. 35 Kg x 10 Reps Pullup 1. 85 Kg x 7 Reps 2. 85 Kg x 5 Reps 3. 85 Kg x 4 Reps 4. 85 Kg x 4 Reps 5. 85 Kg x 2 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 14 Reps 2. 5 Kg x 15 Reps 3. 5 Kg x 15 Reps Bent-over Side Raise 1. 5 Kg x 20 Reps 2. 5 Kg x 20 Reps 3. 5 Kg x 20 Reps

Masvidal vs Diaz. Very intense fight. Masvidal started strong, but he consumed all his fuel on the first 3 rounds. After 4th he was only heart. Both have a strong chin, tho

Brazil vs Uruguay. But I'm more interested in the pizza than soccer.

My last workout of the week. Now is time to enjoy the weekend. #workout #squats SQ heavy July 5 18:41-20:12 Barbell Squat 1. 40 Kg x 5 Reps 2. 50 Kg x 5 Reps 3. 60 Kg x 3 Reps 4. 70 Kg x 3 Reps 5. 79 Kg x 3 Reps 6. 89 Kg x 7 Reps 7. 70 Kg x 5 Reps Barbell Deadlift 1. 92 Kg x 5 Reps 2. 92 Kg x 5 Reps 3. 92 Kg x 5 Reps 4. 92 Kg x 5 Reps 5. 92 Kg x 5 Reps Romanian Deadlift 1. 50 Kg x 10 Reps 2. 50 Kg x 10 Reps 3. 50 Kg x 10 Reps 4. 50 Kg x 10 Reps 5. 50 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. 50 Kg x 26 Reps Barbell Front Squat 1. 20 Kg x 3 Reps 2. 20 Kg x 3 Reps 3. 20 Kg x 3 Reps Donkey Calf Raise 1. 20 Kg x 30 Reps 2. 20 Kg x 30 Reps 3. 20 Kg x 30 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 Mid air lateral raises 1. 1 Kg x 60 Reps

Burgers after working out. Not a bad 4th of july

Good pump, but I need a shower. #workout #benchpress BP heavy July 4 18:32-20:08 Bent-Over Barbell Row 1. 30 Kg x 5 Reps 2. 37 Kg x 5 Reps 3. 44 Kg x 3 Reps 4. 52 Kg x 3 Reps 5. 59 Kg x 3 Reps 6. 66 Kg x 10 Reps 7. 60 Kg x 10 Reps Barbell Bench Press 1. 30 Kg x 5 Reps 2. 37 Kg x 5 Reps 3. 44 Kg x 3 Reps 4. 52 Kg x 3 Reps 5. 59 Kg x 3 Reps 6. 66 Kg x 8 Reps 7. 60 Kg x 6 Reps Barbell Shoulder Press 1. 26 Kg x 10 Reps 2. 24 Kg x 10 Reps 3. 22 Kg x 10 Reps 4. 20 Kg x 10 Reps 5. 18 Kg x 10 Reps Decline Pushup 1. 85 Kg x 26 Reps 2. 85 Kg x 13 Reps 3. 85 Kg x 13 Reps 4. 85 Kg x 13 Reps 5. 85 Kg x 13 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 22 Reps 2. 1 Kg x 30 Reps 3. 1 Kg x 40 Reps

I completed my routine for today. Now is time to stretch, shower and eat. #workout #deadlift DL heavy July 2 18:43-20:29 Barbell Deadlift 1. 53 Kg x 5 Reps 2. 66 Kg x 5 Reps 3. 79 Kg x 3 Reps 4. 92 Kg x 3 Reps 5. 105 Kg x 3 Reps 6. 118 Kg x 8 Reps 7. 92 Kg x 5 Reps Barbell Squat 1. 62 Kg x 10 Reps 2. 57 Kg x 10 Reps 3. 52 Kg x 10 Reps 4. 47 Kg x 10 Reps 5. 43 Kg x 10 Reps Plank 1. 84 Kg x 00:40 2. 84 Kg x 00:30 3. 84 Kg x 00:30 4. 84 Kg x 00:20 5. 84 Kg x 00:10 Krok Row 1. 30 Kg x 12 Reps Rolling Thunder 1. 35 Kg x 4 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 25 Reps 2. 3 Kg x 25 Reps 3. 3 Kg x 30 Reps Dead hang 1. 85 Kg x 00:20 Russian Swing 1. 16 Kg x 220 Reps Mid air lateral raises 1. 1 Kg x 60 Reps

Starting the week with a small increment in the weight on the bar. No lower back issues for now. #workout #ohp OHP Heavy July 1 18:24-19:34 Barbell Shoulder Press 1. 17 Kg x 5 Reps 2. 21 Kg x 5 Reps 3. 25 Kg x 3 Reps 4. 29 Kg x 3 Reps 5. 33 Kg x 3 Reps 6. 37 Kg x 7 Reps 7. 34 Kg x 7 Reps Barbell Bench Press 1. 48 Kg x 10 Reps 2. 42 Kg x 10 Reps 3. 39 Kg x 10 Reps 4. 35 Kg x 10 Reps 5. 32 Kg x 10 Reps Pullup 1. 85 Kg x 7 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 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 30 Reps 3. 5 Kg x 30 Reps Dumbbell Side Raise 1. 5 Kg x 15 Reps 2. 5 Kg x 15 Reps 3. 5 Kg x 15 Reps