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author: niplav, created: 2020-06-15, modified: 2023-07-22, language: english, status: notes, importance: 1, confidence: log

I recently got the feeling that tracking my exercise might be vaguely useful. This is my attempt.

Exercise Log

Some of the names in this list are ad-hoc, for example the "Γ lift" is performed the following way:

Hold one dumbbell in each hand
Standing straight, orthogonal to the floor
Bending ones upper body forward so that it's now parallel to the ground, arms hanging straight down
Lifting the dumbbells toward the shoulders, parallel to the legs

Template

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
10 5kg dumbbell behind shoulder lifts
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
5 minutes plank

Log

2020-06-15

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
5 5kg dumbbell shoulder presses
5 5kg dumbbell upright rows
12 burpees
20 double leg lifts
100 froggers

2020-06-17

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
20 5kg dumbbell shoulder presses
20 5kg dumbbell upright rows
50 double leg lifts
200 froggers

2020-06-20

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
20 5kg dumbbell scaptions
10 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
10 5kg dumbbell bench presses
50 double leg lifts
200 froggers
1 minutes plank

2020-06-23

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
25 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
50 double leg lifts
100 froggers

2020-06-26

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
25 5kg dumbbell shoulder presses
25 5kg dumbbell upright rows
25 5kg dumbbell bench presses
5 burpees
50 double leg lifts
100 froggers
1 minutes plank

2020-06-29

60 push-ups
60 sit-ups
60 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
20 5kg dumbbell shoulder presses
40 5kg dumbbell upright rows
20 5kg dumbbell bench presses
10 burpees
40 double leg lifts
100 froggers

2020-07-01

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
20 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
50 double leg lifts
100 froggers

2020-07-04

25 push-ups
50 sit-ups
25 5kg dumbbell biceps curls
25 5kg dumbbell shoulder presses
25 double leg lifts
100 froggers

2020-07-06

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
50 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
25 5kg dumbbell bench presses
50 double leg lifts
100 froggers

2020-07-09

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
25 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
25 5kg dumbbell bench presses
50 double leg lifts
100 froggers

2020-07-13

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
30 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
35 5kg dumbbell bench presses
10 burpees
50 double leg lifts
100 froggers
1 minutes plank

2020-07-17

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
50 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
20 burpees
50 double leg lifts
100 froggers

2020-07-22

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
50 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
50 double leg lifts

2020-07-23

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
25 5kg dumbbell shoulder presses
50 double leg lifts
100 froggers
1 minutes plank

2020-07-25

30 minutes jogging

2020-07-28

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
50 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
20 burpees
50 double leg lifts
100 froggers
1 minutes plank

2020-07-31

30 minutes jogging

2020-08-03

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
50 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
20 burpees
50 double leg lifts
100 froggers
1 minutes plank

2020-08-05

30 minutes jogging

2020-08-16

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
35 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
25 5kg dumbbell bench presses
10 burpees
50 double leg lifts
100 froggers

2020-08-18

30 minutes jogging

2020-08-24

30 minutes jogging

2020-08-31

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
50 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
25 5kg dumbbell bench presses
15 burpees
50 double leg lifts
100 froggers
2 minutes plank

2020-09-02

30 minutes jogging

2020-09-05

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
10 5kg dumbbell scaptions
25 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
25 5kg dumbbell bench presses
20 burpees
50 double leg lifts
100 froggers
1 minutes plank

2020-09-08

30 minutes jogging

2020-09-10

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
25 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
20 burpees
50 double leg lifts
100 froggers
1 minutes plank

2020-09-16

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
10 5kg dumbbell scaptions
50 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
20 burpees
50 double leg lifts
100 froggers
2 minutes plank

2020-09-17

30 minutes jogging

2020-09-20

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
5 5kg dumbbell scaptions
25 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
50 double leg lifts
100 froggers

2020-09-26

30 minutes jogging

2020-09-28

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
50 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
20 burpees
50 double leg lifts
100 froggers
1 minutes plank

2020-10-03

30 minutes jogging

2020-10-05

30 minutes jogging

2020-10-06

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
10 5kg dumbbell scaptions
50 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
10 burpees
50 double leg lifts
100 froggers
2 minutes plank

2020-10-13

50 push-ups
100 sit-ups
50 5kg dumbbell biceps curls
10 5kg dumbbell scaptions
50 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
20 burpees
50 double leg lifts
100 froggers
3 minutes plank

2020-10-14

30 minutes jogging

2020-10-19

50 push-ups
100 sit-ups
50 5kg dumbbell biceps curls
15 5kg dumbbell scaptions
50 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
10 burpees
50 double leg lifts
100 froggers

2020-10-22

50 push-ups
80 sit-ups
50 5kg dumbbell biceps curls
10 5kg dumbbell scaptions
25 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
10 burpees
50 double leg lifts
100 froggers
2 minutes plank

2020-10-26

60 push-ups
80 sit-ups
60 5kg dumbbell biceps curls
15 5kg dumbbell scaptions
30 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
20 burpees
80 double leg lifts
100 froggers
1.5 minutes plank

2020-11-01

60 push-ups
80 sit-ups
60 5kg dumbbell biceps curls
10 5kg dumbbell scaptions
50 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
10 burpees
50 double leg lifts
100 froggers
1 minutes plank

2020-11-03

30 minutes jogging

2020-11-06

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
20 5kg dumbbell scaptions
50 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
20 burpees
50 double leg lifts
100 froggers

2020-11-10

30 minutes jogging

2020-11-14

60 push-ups
60 sit-ups
60 5kg dumbbell biceps curls
10 5kg dumbbell scaptions
60 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
10 burpees
60 double leg lifts
100 froggers
1 minutes plank

2020-11-17

30 minutes jogging

2020-11-21

50 push-ups
50 sit-ups
50 5kg dumbbell biceps curls
10 5kg dumbbell scaptions
50 5kg dumbbell shoulder presses
50 5kg dumbbell upright rows
50 5kg dumbbell bench presses
20 burpees
20 double leg lifts
100 froggers

2020-11-23

30 minutes jogging

2020-11-25

60 push-ups
60 sit-ups
60 5kg dumbbell biceps curls
20 5kg dumbbell scaptions
60 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
20 5kg dumbbell lateral lifts
20 burpees
60 double leg lifts
100 froggers

2020-11-29

60 push-ups
60 sit-ups
60 5kg dumbbell biceps curls
20 5kg dumbbell scaptions
60 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
20 5kg dumbbell lateral lifts
10 burpees
60 double leg lifts
100 froggers
1 minutes plank

2020-12-01

30 minutes jogging

2020-12-04

60 push-ups
60 sit-ups
60 5kg dumbbell biceps curls
20 5kg dumbbell scaptions
60 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
20 5kg dumbbell lateral lifts
20 burpees
60 double leg lifts
100 froggers
1 minutes plank

2020-12-12

60 5kg dumbbell biceps curls
60 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
20 5kg dumbbell scaptions
20 5kg dumbbell lateral lifts
60 push-ups
100 sit-ups
60 double leg lifts
100 froggers
2 minutes plank

2020-12-14

30 minutes jogging

2020-12-19

60 5kg dumbbell biceps curls
60 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
20 5kg dumbbell scaptions
20 5kg dumbbell lateral lifts
60 push-ups
100 sit-ups
60 double leg lifts
20 burpees
100 froggers
1 minutes plank

2020-12-21

45 minutes jogging

2020-12-23

60 5kg dumbbell biceps curls
60 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
20 5kg dumbbell scaptions
20 5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
100 froggers
5 minutes plank

2020-12-21

30 minutes jogging

2020-12-30

30 minutes jogging

2021-01-01

Trying the /r/bodyweightfitness recommended routine.

10 stick dislocates
10 squate sky reaches both sides
10 finger pulses
10 palm pulses
10 side-to-side palm rotations
10 front-facing elbow rotations
10 side-to-side wrist stretches
10 times rear facing wrist stretch - palms down
10 times rear facing wrist stretch - palms up
10 front-facing elbow rotations - palms up
10 forward-facing wrist stretch
30s dead bug starting position
30s deadbug alternating limb drill both sides
30s deadbug only legs hollow
30s deadbug only arms hollow
30s deadbug completely hollow
3x8 squats
2x1m parallel bar support hold
3x8 single leg deadlift
3x8 vertical rows
3x8 push-ups
1x30s stretched arm plank
1x30s kopenhagen plank

2021-01-03

60 5kg dumbbell biceps curls
60 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
20 5kg dumbbell scaptions
20 5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
100 froggers
20 vertical rows
20 walking lunges

2021-01-06

30 minutes jogging

2021-01-08

60 5kg dumbbell biceps curls
60 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
20 5kg dumbbell scaptions
20 5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
100 froggers
20 vertical rows
20 walking lunges

2021-01-11

30 minutes jogging

2021-01-15

60 5kg dumbbell biceps curls
60 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
20 5kg dumbbell scaptions
20 5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
10 burpees
20 vertical rows
20 walking lunges
100 froggers
2 minutes plank

2021-01-18

30 minutes jogging

2021-01-20

60 5kg dumbbell biceps curls
60 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
20 5kg dumbbell scaptions
20 5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
10 burpees
10 vertical rows
20 walking lunges
100 froggers
1 minutes plank

2021-01-22

32 minutes jogging

2021-01-24

100 froggers
50 burpees

2021-01-26

60 5kg dumbbell biceps curls
30 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
20 5kg dumbbell scaptions
10 5kg dumbbell lateral lifts
20 5kg dumbbell Γ lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 walking lunges
100 froggers
2 minutes plank

2021-01-29

60 5kg dumbbell shoulder presses
60 burpees
100 froggers

2021-02-01

30 minutes jogging

2021-02-05

60 5kg dumbbell biceps curls
60 5kg dumbbell shoulder presses
60 5kg dumbbell upright rows
60 5kg dumbbell bench presses
20 5kg dumbbell scaptions
20 5kg dumbbell lateral lifts
40 5kg dumbbell Γ lifts
60 push-ups
60 sit-ups
60 double leg lifts
40 walking lunges
20 burpees
100 froggers
1 minutes plank

2021-02-07

30 minutes jogging

2021-02-10

40 7.5kg dumbbell biceps curls
40 7.5kg dumbbell shoulder presses
40 7.5kg dumbbell upright rows
40 7.5kg dumbbell bench presses
40 7.5kg dumbbell Γ lifts
10 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
30 double leg lifts
60 walking lunges
20 burpees
100 froggers
2 minutes plank

2021-02-13

40 7.5kg dumbbell biceps curls
40 7.5kg dumbbell shoulder presses
40 7.5kg dumbbell upright rows
40 7.5kg dumbbell bench presses
50 7.5kg dumbbell Γ lifts
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
80 sit-ups
60 double leg lifts
40 walking lunges
100 froggers
2 minutes plank

2021-02-15

30 minutes jogging

2021-02-19

60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell shoulder presses
70 7.5kg dumbbell upright rows
60 7.5kg dumbbell bench presses
40 7.5kg dumbbell Γ lifts
20 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
40 walking lunges
20 burpees
100 froggers
2 minutes plank

2021-02-23

41 minutes jogging

2021-02-25

60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell bench presses
60 7.5kg dumbbell Γ lifts
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
20 walking lunges
100 froggers
2 minutes plank

2021-03-03

60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell bench presses
60 7.5kg dumbbell Γ lifts
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
50 walking lunges
100 froggers
2 minutes plank

2021-03-05

30 minutes jogging

2021-03-08

42 minutes jogging

2021-03-11

60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell bench presses
60 7.5kg dumbbell Γ lifts
10 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-03-16

30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell bench presses
30 7.5kg dumbbell Γ lifts
10 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
100 froggers
1 minutes plank

2021-03-17

30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell bench presses
30 7.5kg dumbbell Γ lifts
10 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
30 push-ups
30 sit-ups
30 double leg lifts
10 burpees
30 walking lunges
100 froggers
1 minutes plank

2021-03-22

60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell bench presses
60 7.5kg dumbbell Γ lifts
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-03-29

60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell bench presses
60 7.5kg dumbbell Γ lifts
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
50 walking lunges
100 froggers
2 minutes plank

2021-03-30

30 minutes jogging

2021-04-04

60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell bench presses
60 7.5kg dumbbell Γ lifts
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
100 froggers
2 minutes plank

2021-04-10

40 7.5kg dumbbell biceps curls
40 7.5kg dumbbell shoulder presses
50 7.5kg dumbbell upright rows
40 7.5kg dumbbell bench presses
40 7.5kg dumbbell Γ lifts
40 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
40 push-ups
60 sit-ups
60 double leg lifts
20 burpees
40 walking lunges
100 froggers
2 minutes plank

2021-04-15

60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell bench presses
60 7.5kg dumbbell Γ lifts
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-04-17

25 minutes jogging

2021-04-21

40 7.5kg dumbbell biceps curls
40 7.5kg dumbbell shoulder presses
40 7.5kg dumbbell upright rows
40 7.5kg dumbbell Γ lifts
20 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
40 push-ups
60 sit-ups
60 double leg lifts
20 burpees
40 walking lunges
100 froggers
2 minutes plank

2021-04-24

60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell bench presses
60 7.5kg dumbbell Γ lifts
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-05-13

30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
10 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
30 push-ups
30 sit-ups
30 double leg lifts
10 burpees
30 walking lunges
100 froggers
1 minutes plank

2021-05-22

30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
10 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
30 push-ups
30 sit-ups
30 double leg lifts
20 burpees
30 walking lunges
100 froggers
2 minutes plank

2021-05-24

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-05-26

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-05-28

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-05-30

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-06-01

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-06-03

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-06-10

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-06-12

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-06-14

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-06-16

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-06-19

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-06-21

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-06-24

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-06-27

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-07-02

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-07-04

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-07-06

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-07-08

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-07-13

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-07-15

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-07-17

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-07-21

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-07-24

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-07-27

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-07-31

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-08-03

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-08-22

60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-08-27

50 burpees

2021-08-29

30 burpees

2021-09-02

50 push-ups

2021-09-05

80 push-ups
100 sit-ups
70 double leg lifts
50 burpees
60 walking lunges
100 froggers
4 minutes plank

2021-09-19

80 push-ups
80 sit-ups
80 double leg lifts
60 walking lunges
100 froggers

2021-09-20

80 push-ups
80 sit-ups
80 double leg lifts
10 burpees
80 walking lunges
100 froggers
1 minutes plank

2021-10-11

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-10-13

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-10-16

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-10-19

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
10 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
30 push-ups
30 sit-ups
30 double leg lifts
20 burpees
30 walking lunges
100 froggers
1 minutes plank

2021-10-21

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
20 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-10-24

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
10 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
60 push-ups
30 sit-ups
60 double leg lifts
60 walking lunges
100 froggers
1 minutes plank

2021-10-26

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
100 froggers
2 minutes plank

2021-11-03

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
10 burpees
60 walking lunges
100 froggers
2 minutes plank

2021-11-13

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
10 7.5kg dumbbell scaptions
60 push-ups
50 double leg lifts
50 walking lunges
1 minutes plank

2021-11-15

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
40 froggers
2 minutes plank

2021-11-18

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
100 froggers
3 minutes plank

2021-11-26

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
100 froggers
2 minutes plank

2021-11-28

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
100 froggers
2 minutes plank

2021-12-01

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2021-12-07

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2021-12-11

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
10 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
60 push-ups
30 sit-ups
60 double leg lifts
30 walking lunges
0 burpees
0 froggers
2 minutes plank

2021-12-15

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
10 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
0 burpees
0 froggers
1 minutes plank

2021-12-18

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-01-02

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-01-04

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-01-06

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-01-09

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-01-14

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
10 burpees
100 froggers
2 minutes plank

2022-01-16

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-01-18

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
10 7.5kg dumbbell lateral lifts
60 push-ups
30 sit-ups
30 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-01-20

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
100 burpees
0 froggers
2 minutes plank

2022-01-23

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
10 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-01-25

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
20 7.5kg dumbbell lateral lifts
10 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-01-27

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
10 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-01-29

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
10 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-01-31

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
15 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-02-02

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
18 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-02-04

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
18 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-02-06

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
15 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-02-08

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
0 burpees
0 froggers
1 minutes plank

2022-02-10

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
10 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-02-12

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
15 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
1 minutes plank

2022-02-14

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
0 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-02-16

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
18 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-02-18

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses

2022-02-19

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
20 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-02-21

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
20 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
61 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-02-23

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
20 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-02-27

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
10 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-03-01

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
10 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-03-03

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
20 pull-ups
60 push-ups
30 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-03-06

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
0 burpees
100 froggers
1 minutes plank

2022-03-08

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
0 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
0 burpees
100 froggers
1 minutes plank

2022-03-10

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
0 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-03-16

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
0 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-03-18

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
70 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
20 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-03-20

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
10 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-03-22

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
0 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-03-24

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
20 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
0 burpees
100 froggers
1 minutes plank

2022-03-25

10 pull-ups

2022-03-26

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
0 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-03-27

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
0 burpees
100 froggers
1 minutes plank

2022-03-28

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
10 pull-ups
60 push-ups
65 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-03-31

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
20 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-04-01

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
0 7.5kg dumbbell lateral lifts
0 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
0 burpees
0 froggers
1 minutes plank

2022-04-02

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 pull-ups
30 push-ups
30 sit-ups
60 double leg lifts
30 walking lunges
0 burpees
100 froggers
1 minutes plank

2022-04-04

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
5 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-04-07

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
6 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-04-09

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
6 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-04-22

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
5 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-04-26

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
0 5kg dumbbell behind shoulder lifts
0 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
0 burpees
0 froggers
1 minutes plank

2022-04-28

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
5 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-05-01

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
6 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-05-03

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
5 5kg dumbbell behind shoulder lifts
0 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-05-05

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
9 5kg dumbbell behind shoulder lifts
0 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-05-07

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
0 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-05-17

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
0 pull-ups
60 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
0 burpees
100 froggers
2 minutes plank

2022-05-24

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
0 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
10 burpees
100 froggers
1 minutes plank

2022-05-31

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
0 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
0 burpees
100 froggers
1 minutes plank

2022-06-02

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
0 pull-ups
30 push-ups
60 sit-ups
60 double leg lifts
30 walking lunges
0 burpees
100 froggers
1 minutes plank

2022-06-05

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
0 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
0 burpees
100 froggers
1 minutes plank

2022-06-08

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
0 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
10 burpees
100 froggers
1 minutes plank

2022-06-10

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
10 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
10 burpees
100 froggers
1 minutes plank

2022-06-12

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
40 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
10 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
10 burpees
100 froggers
1 minutes plank

2022-06-14

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges
20 burpees
100 froggers
2 minutes plank

2022-06-16

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
61 sit-ups
60 double leg lifts
60 walking lunges
20 burpees
100 froggers
2 minutes plank

2022-06-18

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
10 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
20 burpees
100 froggers
1 minutes plank

2022-06-23

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
10 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
10 burpees
100 froggers
1 minutes plank

2022-06-27

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
10 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
0 burpees
0 froggers
1 minutes plank

2022-06-29

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
10 pull-ups
30 push-ups
30 double leg lifts
30 sit-ups
30 walking lunges
10 burpees
100 froggers
1 minutes plank

2022-07-03

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
10 pull-ups
30 push-ups
30 double leg lifts
30 sit-ups
30 walking lunges
10 burpees
100 froggers
1 minutes plank

2022-07-06T20:03-2022-07-06T21:22

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
12 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
60 double leg lifts
60 sit-ups
60 walking lunges
20 burpees
100 froggers
2 minutes plank

2022-07-08T21:15-2022-07-08T22:30

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
60 double leg lifts
60 sit-ups
60 walking lunges
20 burpees
100 froggers
2 minutes plank

2022-07-10T23:05-2022-07-10T23:59

62 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
62 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
16 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
30 double leg lifts
30 sit-ups
30 walking lunges
0 burpees
0 froggers
2 minutes plank

2022-07-13T18:45-2022-07-13T20:05

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
31 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
60 double leg lifts
60 sit-ups
60 walking lunges
10 burpees
100 froggers
2 minutes plank

2022-07-16T17:30-2022-07-16T18:36

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
90 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
30 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
60 double leg lifts
60 sit-ups
60 walking lunges
20 burpees
100 froggers
2 minutes plank

2022-07-19T12:35-2022-07-19T13:35

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
10 pull-ups
30 push-ups
30 double leg lifts
30 sit-ups
30 walking lunges
10 burpees
100 froggers
1 minutes plank

2022-07-27T20:20-2022-07-27T21:31

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
63 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
31 7.5kg dumbbell lateral lifts
15 5kg dumbbell behind shoulder lifts
20 pull-ups
60 push-ups
60 double leg lifts
60 sit-ups
60 walking lunges
10 burpees
100 froggers
2 minutes plank

2022-08-16T16:07-2022-08-16T16:54

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
36 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
10 pull-ups
30 push-ups
30 double leg lifts
30 sit-ups
30 walking lunges
100 froggers
1 minutes plank

2022-08-18T18:39-2022-08-18T19:15

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 5kg dumbbell behind shoulder lifts
10 pull-ups
30 push-ups
30 double leg lifts
30 sit-ups
30 walking lunges
100 froggers
1 minutes plank

2022-09-27T11:04-2022-09-27T11:51

30 7.5kg dumbbell shoulder presses
30 7.5kg dumbbell biceps curls
30 7.5kg dumbbell upright rows
30 7.5kg dumbbell Γ lifts
30 7.5kg dumbbell bench presses
10 7.5kg dumbbell scaptions
10 5kg dumbbell behind shoulder lifts
5 pull-ups
30 push-ups
30 sit-ups
100 froggers

2022-10-05T14:30-2022-10-05T16:00

10 sets 4 reps 30kg barbell squats
1 sets 4 reps 50kg barbell squats
1 sets 4 reps 60kg barbell squats
1 sets 10 reps 20kg bench presses
1 sets 10 reps 22.5kg bench presses
1 sets 10 reps 25kg bench presses
1 sets 10 reps 30kg bench presses
1 sets 10 reps 35kg bench presses
1 sets 8 reps 60kg deadlift

2022-10-07T18:55-2022-10-07T20:00

3 sets 4 reps 20kg overhead press
1 sets 4 reps 25kg overhead press
1 sets 4 reps 30kg overhead press
2 sets 4 reps 32.5kg overhead press
2 sets 4 reps 20kg back squats
1 sets 7 reps 30kg back squat
2 sets 7 reps 32.5kg back squat
1 sets 10 reps 10kg dumbbell row
1 sets 10 reps 10kg dumbbell row
1 sets 10 reps 7kg dumbbell row
1 sets 10 reps 10kg dumbbell row
1 sets 10 reps 12.5kg dumbbell row
1 sets 10 reps 15kg dumbbell row
10 minutes cardio on bike

2022-10-21T18:10:00-2022-10-21T19:10:00

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
20 5kg dumbbell behind shoulder lifts
10 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
100 froggers
2 minutes plank

2022-10-23T21:35:00-2022-10-23T40

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
25 5kg dumbbell behind shoulder lifts
13 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
30 walking lunges
100 froggers
1.5 minutes plank

2022-10-25T22:26:00-2022-10-25T23:26

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
16 7.5kg dumbbell behind shoulder lifts
10 pull-ups
30 push-ups
60 sit-ups
60 double leg lifts
60 walking lunges

2022-10-27T21:33:00-2022-10-27T22:35

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
30 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
20 7.5kg dumbbell behind shoulder lifts
15 pull-ups
60 push-ups
30 sit-ups
60 double leg lifts
0 burpees
60 walking lunges
100 froggers
2 minutes plank

2022-10-30T20:55:00-2022-10-30T22:03

60 7.5kg dumbbell shoulder presses
60 7.5kg dumbbell biceps curls
60 7.5kg dumbbell upright rows
60 7.5kg dumbbell Γ lifts
60 7.5kg dumbbell bench presses
15 7.5kg dumbbell scaptions
15 7.5kg dumbbell lateral lifts
10 7.5kg dumbbell behind shoulder lifts
10 pull-ups
30 push-ups
30 sit-ups
30 double leg lifts
0 burpees
30 walking lunges
100 froggers
2 minutes plank

2022-11-01T20:00-2022-11-01T20:45

4 sets 10 reps 20kg barbell squats
1 sets 4 reps 40kg barbell squats
1 sets 4 reps 42.5kg barbell squats
1 sets 4 reps 42.5kg barbell squats
4 sets 10 reps 20kg bench presses
1 sets 10 reps 30kg bench presses
1 sets 10 reps 32.5kg bench presses
1 sets 10 reps 32.5kg bench presses
1 sets 8 reps 40kg deadlift
1 sets 8 reps 50kg deadlift
1 sets 8 reps 52.5kg deadlift

2022-11-03T21:00-2022-11-03T22:17

4 sets 10 reps 20kg overhead press RPE 3
2 sets 4 reps 30kg overhead press RPE 7
1 sets 4 reps 32.5kg overhead press RPE 8
4 sets 10 reps 20kg back squats RPE 4
1 sets 7 reps 22.5kg back squat RPE 6
1 sets 7 reps 22.5kg back squat RPE 7
1 sets 7 reps 22.5kg back squat RPE 7
1 sets 10 reps 6kg dumbbell row RPE 2
1 sets 10 reps 16kg dumbbell row RPE 7
1 sets 10 reps 16kg dumbbell row RPE 7
1 sets 10 reps 18kg dumbbell row RPE 9
10 minutes cardio on bike difficulty 12 RPE 7

2022-11-07T19:59-2022-11-07T20:55

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 50kg deadlift RPE 4
1 sets 4 reps 60kg deadlift RPE 5
1 sets 4 reps 70kg deadlift RPE 7
4 sets 10 reps 20kg bench press RPE 2
1 sets 8 reps 30kg bench press RPE 6
1 sets 8 reps 35kg bench press RPE 7
1 sets 8 reps 37.5kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 5
1 sets 10 reps 20kg back squat RPE 7
1 sets 10 reps 22.5kg back squat RPE 8
1 sets 8 reps 25kg back squat RPE 10

2022-11-09T20:35-2022-11-09T21:25

4 sets 10 reps 20kg back squat RPE 4
1 sets 4 reps 22.5kg back squat RPE 4
1 sets 4 reps 25kg back squat RPE 5
1 sets 4 reps 40kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 22.5kg bench press RPE 7
1 sets 10 reps 35kg bench press RPE 8
1 sets 10 reps 37.5kg bench press RPE 9
4 sets 10 reps 20kg deadlift RPE 2
1 sets 8 reps 60kg deadlift RPE 8
1 sets 8 reps 70kg deadlift RPE 9
1 sets 8 reps 70kg deadlift RPE 8

2022-11-11T19:35-2022-11-11T20:43

4 sets 10 reps 20kg overhead press RPE 5
1 sets 4 reps 30kg overhead press RPE 6
2 sets 4 reps 35kg overhead press RPE 9
4 sets 10 reps 20kg back squats RPE 3
1 sets 7 reps 25kg back squat RPE 4
1 sets 7 reps 30kg back squat RPE 6
1 sets 7 reps 35kg back squat RPE 7
4 sets 10 reps 10kg dumbbell row RPE 3
1 sets 10 reps 16kg dumbbell row RPE 5
1 sets 10 reps 18kg dumbbell row RPE 7
1 sets 10 reps 20kg dumbbell row RPE 7
10 minutes cardio on bike difficulty 12 RPE 7

2022-11-14T19:17-2022-11-14T20:05

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 65kg deadlift RPE 6
1 sets 4 reps 80kg deadlift RPE 9
1 sets 4 reps 85kg deadlift RPE 9
4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 37.5kg bench press RPE 6
1 sets 8 reps 40kg bench press RPE 9
1 sets 8 reps 40kg bench press RPE 9
4 sets 10 reps 20kg back squat RPE 5
1 sets 10 reps 32.5kg back squat RPE 6
1 sets 10 reps 35kg back squat RPE 7
1 sets 10 reps 37.5kg back squat RPE 7

2022-11-16T14:30-2022-11-16T15:17

4 sets 10 reps 20kg back squat RPE 4
1 sets 4 reps 30kg back squat RPE 6
1 sets 4 reps 35kg back squat RPE 5
1 sets 4 reps 40kg back squat RPE 6
1 sets 4 reps 45kg back squat RPE 7
1 sets 4 reps 50kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 35kg bench press RPE 7
1 sets 10 reps 37.5kg bench press RPE 8
1 sets 10 reps 37.5kg bench press RPE 9
4 sets 10 reps 20kg deadlift RPE 1
1 sets 8 reps 70kg deadlift RPE 7
1 sets 8 reps 70kg deadlift RPE 7
1 sets 8 reps 75kg deadlift RPE 8

2022-11-18T21:25-2022-11-18T22:18

4 sets 10 reps 20kg overhead press RPE 5
1 sets 4 reps 32.5kg overhead press RPE 7
1 sets 4 reps 32.5kg overhead press RPE 8
1 sets 3 reps 35kg overhead press RPE 10
4 sets 10 reps 20kg back squats RPE 4
1 sets 7 reps 30kg back squat RPE 5
1 sets 7 reps 35kg back squat RPE 7
1 sets 7 reps 37.5kg back squat RPE 8
4 sets 10 reps 12kg dumbbell row RPE 3
1 sets 10 reps 18kg dumbbell row RPE 6
1 sets 10 reps 20kg dumbbell row RPE 7
1 sets 10 reps 22kg dumbbell row RPE 8
10.333 minutes cardio on bike difficulty 12 RPE 7

2022-11-21T21:13-2022-11-21T22:05

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 75kg deadlift RPE 5
1 sets 4 reps 80kg deadlift RPE 7
1 sets 4 reps 85kg deadlift RPE 7
4 sets 10 reps 20kg bench press RPE 4
1 sets 8 reps 35kg bench press RPE 6
1 sets 8 reps 37.5kg bench press RPE 7
1 sets 8 reps 40kg bench press RPE 7
4 sets 10 reps 20kg back squat RPE 3
1 sets 10 reps 40kg back squat RPE 7
1 sets 10 reps 40kg back squat RPE 8
1 sets 10 reps 40kg back squat RPE 9

2022-11-23T20:10-2022-11-23T21:13

4 sets 10 reps 20kg back squat RPE 4
1 sets 4 reps 40kg back squat RPE 6
1 sets 4 reps 45kg back squat RPE 7
1 sets 4 reps 50kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 37.5kg bench press RPE 7
1 sets 10 reps 40kg bench press RPE 8
1 sets 10 reps 40kg bench press RPE 9
4 sets 10 reps 20kg deadlift RPE 1
1 sets 8 reps 70kg deadlift RPE 6
1 sets 8 reps 75kg deadlift RPE 7
1 sets 8 reps 77.5kg deadlift RPE 7

2022-11-26T12:00-2022-11-26T13:15

4 sets 10 reps 20kg overhead press RPE 5
1 sets 4 reps 32.5kg overhead press RPE 7
1 sets 4 reps 32.5kg overhead press RPE 8
1 sets 4 reps 32.5kg overhead press RPE 8
4 sets 10 reps 20kg back squats RPE 4
1 sets 7 reps 35kg back squat RPE 5
1 sets 7 reps 37.5kg back squat RPE 6
1 sets 7 reps 40kg back squat RPE 7
4 sets 10 reps 12kg dumbbell row RPE 2
1 sets 10 reps 18kg dumbbell row RPE 6
1 sets 10 reps 22kg dumbbell row RPE 7
1 sets 10 reps 24kg dumbbell row RPE 8
10.667 minutes cardio on bike difficulty 12 RPE 6

2022-11-28T09:00-2022-11-28T10:08

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 80kg deadlift RPE 6
1 sets 4 reps 80kg deadlift RPE 7
1 sets 4 reps 85kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 3
1 sets 8 reps 37.5kg bench press RPE 7
1 sets 8 reps 37.5kg bench press RPE 7
1 sets 8 reps 40kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 3
1 sets 10 reps 40kg back squat RPE 7
1 sets 10 reps 40kg back squat RPE 8
1 sets 10 reps 40kg back squat RPE 8

2022-11-30T09:04-2022-11-28T10:04

4 sets 10 reps 20kg back squat RPE 4
1 sets 4 reps 42.5kg back squat RPE 6
1 sets 4 reps 47.5kg back squat RPE 6
1 sets 4 reps 52.5kg back squat RPE 7
4 sets 10 reps 20kg bench press RPE 2
1 sets 10 reps 37.5kg bench press RPE 6
1 sets 10 reps 40kg bench press RPE 7
1 sets 10 reps 40kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 2
1 sets 8 reps 75kg deadlift RPE 7
1 sets 8 reps 77.5kg deadlift RPE 8
1 sets 8 reps 80kg deadlift RPE 8

2022-12-02T13:30-2022-12-02T14:24

4 sets 10 reps 20kg overhead press RPE 5
1 sets 4 reps 32.5kg overhead press RPE 7
1 sets 4 reps 32.5kg overhead press RPE 8
1 sets 4 reps 32.5kg overhead press RPE 8
4 sets 10 reps 20kg back squats RPE 4
1 sets 7 reps 37.5kg back squat RPE 6
1 sets 7 reps 40kg back squat RPE 7
1 sets 7 reps 42.5kg back squat RPE 7
4 sets 10 reps 12kg dumbbell row RPE 1
1 sets 10 reps 20kg dumbbell row RPE 7
1 sets 10 reps 22kg dumbbell row RPE 8
1 sets 10 reps 24kg dumbbell row RPE 9

2022-12-06T12:40-2022-12-06T13:37

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 80kg deadlift RPE 7
1 sets 4 reps 85kg deadlift RPE 7
1 sets 4 reps 85kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 2
1 sets 8 reps 37.5kg bench press RPE 6
1 sets 8 reps 40kg bench press RPE 7
1 sets 8 reps 42.5kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 4
1 sets 10 reps 40kg back squat RPE 7
1 sets 10 reps 40kg back squat RPE 8
1 sets 10 reps 42.5kg back squat RPE 8

2022-12-07T12:36-2022-12-07T13:30

4 sets 10 reps 20kg back squat RPE 3
1 sets 4 reps 47.5kg back squat RPE 5
1 sets 4 reps 50kg back squat RPE 7
1 sets 4 reps 55kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 2
1 sets 10 reps 40kg bench press RPE 7
1 sets 10 reps 40kg bench press RPE 8
1 sets 10 reps 42.5kg bench press RPE 9
4 sets 10 reps 20kg deadlift RPE 1
1 sets 8 reps 77.5kg deadlift RPE 7
1 sets 8 reps 77.5kg deadlift RPE 7
1 sets 8 reps 80kg deadlift RPE 8

2022-12-09T14:25-2022-12-09T15:34

4 sets 10 reps 20kg overhead press RPE 5
1 sets 4 reps 32.5kg overhead press RPE 7
1 sets 4 reps 35kg overhead press RPE 7
1 sets 4 reps 35kg overhead press RPE 8
4 sets 10 reps 20kg back squats RPE 2
1 sets 7 reps 40kg back squat RPE 5
1 sets 7 reps 45kg back squat RPE 7
1 sets 7 reps 47.5kg back squat RPE 8
4 sets 10 reps 16kg dumbbell row RPE 5
1 sets 10 reps 20kg dumbbell row RPE 7
1 sets 10 reps 22kg dumbbell row RPE 8
1 sets 10 reps 22kg dumbbell row RPE 8
11 minutes cardio on bike difficulty 12 RPE 6

2022-12-12T10:30-2022-12-12T11:28

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 80kg deadlift RPE 7
1 sets 4 reps 85kg deadlift RPE 7
1 sets 4 reps 87.5kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 40kg bench press RPE 7
1 sets 8 reps 42.5kg bench press RPE 8
1 sets 8 reps 45kg bench press RPE 9
4 sets 10 reps 20kg back squat RPE 2
1 sets 10 reps 40kg back squat RPE 7
1 sets 10 reps 42.5kg back squat RPE 7
1 sets 10 reps 45kg back squat RPE 8

2022-12-14T13:00-2022-12-14T13:55

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 50kg back squat RPE 5
1 sets 4 reps 55kg back squat RPE 7
1 sets 4 reps 57.5kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 2
1 sets 10 reps 40kg bench press RPE 7
1 sets 10 reps 42.5kg bench press RPE 8
1 sets 10 reps 42.5kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 1
1 sets 8 reps 77.5kg deadlift RPE 7
1 sets 8 reps 80kg deadlift RPE 7
1 sets 8 reps 82.5kg deadlift RPE 8

2022-12-16T13:35-2022-12-16T14:30

4 sets 10 reps 20kg overhead press RPE 5
1 sets 4 reps 32.5kg overhead press RPE 6
1 sets 4 reps 35kg overhead press RPE 7
1 sets 4 reps 37.5kg overhead press RPE 8
4 sets 10 reps 20kg back squats RPE 2
1 sets 7 reps 45kg back squat RPE 7
1 sets 7 reps 47.5kg back squat RPE 8
1 sets 7 reps 50kg back squat RPE 7
4 sets 10 reps 16kg dumbbell row RPE 6
1 sets 10 reps 20kg dumbbell row RPE 7
1 sets 10 reps 22kg dumbbell row RPE 8
1 sets 10 reps 24kg dumbbell row RPE 8

2022-12-19T13:00-2022-12-19T13:54

4 sets 10 reps 20kg deadlift RPE 2
1 sets 4 reps 85kg deadlift RPE 7
1 sets 4 reps 87.5kg deadlift RPE 8
1 sets 4 reps 90kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 42.5kg bench press RPE 7
1 sets 8 reps 45kg bench press RPE 8
1 sets 8 reps 45kg bench press RPE 9
4 sets 10 reps 20kg back squat RPE 3
1 sets 10 reps 42.5kg back squat RPE 6
1 sets 10 reps 45kg back squat RPE 7
1 sets 10 reps 47.5kg back squat RPE 8

2023-01-03T17:45:00-2023-01-03T18:56

4 sets 10 reps 20kg back squat RPE 3
1 sets 4 reps 52.5kg back squat RPE 5
1 sets 4 reps 55kg back squat RPE 6
1 sets 4 reps 57.5kg back squat RPE 7
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 40kg bench press RPE 7
1 sets 10 reps 42.5kg bench press RPE 8
1 sets 10 reps 42.5kg bench press RPE 7
4 sets 10 reps 20kg deadlift RPE 1
1 sets 8 reps 77.5kg deadlift RPE 6
1 sets 8 reps 80kg deadlift RPE 6
1 sets 8 reps 82.5kg deadlift RPE 7

2023-01-05T13:55-2023-01-05T15:15

4 sets 10 reps 20kg overhead press RPE 3
1 sets 4 reps 32.5kg overhead press RPE 5
1 sets 4 reps 35kg overhead press RPE 6
1 sets 4 reps 37.5kg overhead press RPE 9
4 sets 10 reps 20kg back squats RPE 3
1 sets 7 reps 45kg back squat RPE 7
1 sets 7 reps 47.5kg back squat RPE 8
1 sets 7 reps 50kg back squat RPE 8
4 sets 10 reps 14kg dumbbell row RPE 5
1 sets 10 reps 20kg dumbbell row RPE 6
1 sets 10 reps 22kg dumbbell row RPE 7
1 sets 10 reps 24kg dumbbell row RPE 8
11 minutes cardio on bike difficulty 12 RPE 6

2023-01-07T10:00-2023-01-07T11:09

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 85kg deadlift RPE 6
1 sets 4 reps 87.5kg deadlift RPE 7
1 sets 4 reps 90kg deadlift RPE 7
4 sets 10 reps 20kg bench press RPE 2
1 sets 8 reps 42.5kg bench press RPE 6
1 sets 8 reps 45kg bench press RPE 7
1 sets 8 reps 47.5kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 4
1 sets 10 reps 42.5kg back squat RPE 7
1 sets 10 reps 45kg back squat RPE 7
1 sets 10 reps 47.5kg back squat RPE 8

2023-01-09T18:49:00-2023-01-09T20:00:00

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 52.5kg back squat RPE 5
1 sets 4 reps 55kg back squat RPE 6
1 sets 4 reps 57.5kg back squat RPE 7
1 sets 4 reps 60kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 35kg bench press RPE 8
1 sets 10 reps 35kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 1
1 sets 8 reps 77.5kg deadlift RPE 6
1 sets 8 reps 80kg deadlift RPE 7
1 sets 8 reps 82.5kg deadlift RPE 9

2023-01-11T18:03-2023-01-11T19:55

4 sets 10 reps 20kg overhead press RPE 6
1 sets 4 reps 32.5kg overhead press RPE 6
1 sets 4 reps 32.5kg overhead press RPE 6
1 sets 4 reps 35kg overhead press RPE 7
4 sets 10 reps 20kg back squats RPE 4
1 sets 7 reps 45kg back squat RPE 6
1 sets 7 reps 47.5kg back squat RPE 7
1 sets 7 reps 50kg back squat RPE 8
4 sets 10 reps 14kg dumbbell row RPE 5
1 sets 10 reps 20kg dumbbell row RPE 6
1 sets 10 reps 22kg dumbbell row RPE 7
1 sets 10 reps 24kg dumbbell row RPE 8

2023-01-16T19:39-2023-01-16T20:34

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 87.5kg deadlift RPE 6
1 sets 4 reps 90kg deadlift RPE 7
1 sets 4 reps 92.5kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 2
1 sets 8 reps 35kg bench press RPE 6
1 sets 8 reps 37.5kg bench press RPE 7
1 sets 8 reps 40kg bench press RPE 7
1 sets 8 reps 42.5kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 3
1 sets 10 reps 45kg back squat RPE 6
1 sets 10 reps 47.5kg back squat RPE 7
1 sets 10 reps 50kg back squat RPE 8

2023-01-18T11:44:00-2023-01-18T12:40:00

4 sets 10 reps 20kg back squat RPE 3
1 sets 4 reps 55kg back squat RPE 6
1 sets 4 reps 57.5kg back squat RPE 7
1 sets 4 reps 60kg back squat RPE 7
1 sets 4 reps 62.5kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 35kg bench press RPE 6
1 sets 10 reps 37.5kg bench press RPE 8
1 sets 10 reps 37.5kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 1
1 sets 8 reps 75kg deadlift RPE 6
1 sets 8 reps 60kg deadlift RPE 7
1 sets 8 reps 60kg deadlift RPE 5

2023-01-23T19:06-2023-01-23T20:03

4 sets 10 reps 20kg back squat RPE 3
1 sets 4 reps 57.5kg back squat RPE 6
1 sets 4 reps 60kg back squat RPE 7
1 sets 4 reps 62.5kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 3
1 sets 10 reps 37.5kg bench press RPE 6
1 sets 10 reps 40kg bench press RPE 7
1 sets 10 reps 42.5kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 3
1 sets 8 reps 60kg deadlift RPE 7
1 sets 8 reps 60kg deadlift RPE 6
1 sets 8 reps 62.5kg deadlift RPE 7

2023-01-25T19:52-2023-01-25T20:47

4 sets 10 reps 20kg overhead press RPE 5
1 sets 4 reps 35kg overhead press RPE 6
1 sets 4 reps 37.5kg overhead press RPE 7
1 sets 2 reps 40kg overhead press RPE 10
4 sets 10 reps 20kg back squats RPE 2
1 sets 7 reps 50kg back squat RPE 6
1 sets 7 reps 52.5kg back squat RPE 7
1 sets 7 reps 55kg back squat RPE 8
4 sets 10 reps 14kg dumbbell row RPE 3
1 sets 10 reps 20kg dumbbell row RPE 6
1 sets 10 reps 22kg dumbbell row RPE 9
1 sets 8 reps 24kg dumbbell row RPE 10

2023-01-27T19:06:00-2023-01-27T20:00:00

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 60kg deadlift RPE 2
1 sets 4 reps 87.5kg deadlift RPE 6
1 sets 4 reps 90kg deadlift RPE 7
1 sets 4 reps 92.5kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 2
1 sets 8 reps 40kg bench press RPE 6
1 sets 8 reps 42.5kg bench press RPE 7
1 sets 8 reps 45kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 2
1 sets 10 reps 47.5kg back squat RPE 6
1 sets 10 reps 50kg back squat RPE 7
1 sets 10 reps 52.5kg back squat RPE 8

2023-01-30T13:24-2023-01-30T14:30

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 60kg back squat RPE 6
1 sets 4 reps 62.5kg back squat RPE 7
1 sets 4 reps 65kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 3
1 sets 10 reps 40kg bench press RPE 6
1 sets 10 reps 42.5kg bench press RPE 8
1 sets 10 reps 45kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 3
1 sets 8 reps 60kg deadlift RPE 5
1 sets 8 reps 80kg deadlift RPE 7
1 sets 8 reps 82.5kg deadlift RPE 8

2023-02-01T20:00-2023-02-01T21:06

4 sets 10 reps 20kg overhead press RPE 6
1 sets 4 reps 35kg overhead press RPE 7
1 sets 4 reps 37.5kg overhead press RPE 7
1 sets 4 reps 40kg overhead press RPE 9
4 sets 10 reps 20kg back squats RPE 1
1 sets 7 reps 52.5kg back squat RPE 6
1 sets 7 reps 55kg back squat RPE 7
1 sets 7 reps 57.5kg back squat RPE 7
4 sets 10 reps 14kg dumbbell row RPE 4
1 sets 10 reps 20kg dumbbell row RPE 7
1 sets 10 reps 22kg dumbbell row RPE 8
1 sets 8 reps 24kg dumbbell row RPE 9

2023-02-03T21:12:00-2023-02-03T22:00:00

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 60kg deadlift RPE 2
1 sets 4 reps 90kg deadlift RPE 7
1 sets 4 reps 92.5kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 42.5kg bench press RPE 6
1 sets 8 reps 45kg bench press RPE 7
1 sets 8 reps 47.5kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 2
1 sets 10 reps 50kg back squat RPE 6
1 sets 10 reps 52.5kg back squat RPE 7
1 sets 10 reps 55kg back squat RPE 8

2023-02-06T14:00-2023-02-06T15:30

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 62.5kg back squat RPE 6
1 sets 4 reps 65kg back squat RPE 7
1 sets 4 reps 67.5kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 3
1 sets 10 reps 42.5kg bench press RPE 6
1 sets 10 reps 45kg bench press RPE 8
1 sets 10 reps 47.5kg bench press RPE 9
4 sets 10 reps 20kg deadlift RPE 3
1 sets 8 reps 80kg deadlift RPE 6
1 sets 8 reps 82.5kg deadlift RPE 7
1 sets 8 reps 85kg deadlift RPE 9

2023-02-08T20:00-2023-02-08T21:06

4 sets 10 reps 20kg overhead press RPE 5
1 sets 4 reps 37.5kg overhead press RPE 7
1 sets 4 reps 40kg overhead press RPE 8
1 sets 2 reps 42.5kg overhead press RPE 10
4 sets 10 reps 20kg back squats RPE 2
1 sets 7 reps 55kg back squat RPE 6
1 sets 7 reps 57.5kg back squat RPE 7
1 sets 7 reps 60kg back squat RPE 8
4 sets 10 reps 14kg dumbbell row RPE 3
1 sets 10 reps 20kg dumbbell row RPE 6
1 sets 10 reps 22kg dumbbell row RPE 7
1 sets 8 reps 24kg dumbbell row RPE 8

2023-02-10T20:29:00-2023-02-10T21:19:00

4 sets 10 reps 20kg deadlift RPE 2
1 sets 4 reps 80kg deadlift RPE 6
1 sets 4 reps 85kg deadlift RPE 7
1 sets 4 reps 90kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 2
1 sets 8 reps 45kg bench press RPE 7
1 sets 8 reps 47.5kg bench press RPE 8
1 sets 8 reps 50kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 2
1 sets 10 reps 52.5kg back squat RPE 6
1 sets 10 reps 55kg back squat RPE 7
1 sets 10 reps 57.5kg back squat RPE 8

2023-02-13T20:23-2023-02-13T21:46

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 65kg back squat RPE 6
1 sets 4 reps 67.5kg back squat RPE 7
1 sets 4 reps 70kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 45kg bench press RPE 7
1 sets 10 reps 47.5kg bench press RPE 8
1 sets 10 reps 47.5kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 2
1 sets 8 reps 80kg deadlift RPE 6
1 sets 8 reps 82.5kg deadlift RPE 7
1 sets 8 reps 85kg deadlift RPE 8

2023-02-15T11:34-2023-02-15T12:40

4 sets 10 reps 20kg overhead press RPE 5
1 sets 4 reps 40kg overhead press RPE 7
1 sets 4 reps 40kg overhead press RPE 8
1 sets 3 reps 42.5kg overhead press RPE 10
4 sets 10 reps 20kg back squats RPE 3
1 sets 7 reps 57.5kg back squat RPE 6
1 sets 7 reps 60kg back squat RPE 7
1 sets 7 reps 62.5kg back squat RPE 8
4 sets 10 reps 14kg dumbbell row RPE 4
1 sets 10 reps 20kg dumbbell row RPE 6
1 sets 10 reps 22kg dumbbell row RPE 7
1 sets 10 reps 24kg dumbbell row RPE 7

2023-02-17T19:35:00-2023-02-17T20:30:00

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 87.5kg deadlift RPE 6
1 sets 4 reps 90kg deadlift RPE 7
1 sets 4 reps 92.5kg deadlift RPE 7
4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 47.5kg bench press RPE 7
1 sets 8 reps 50kg bench press RPE 7
1 sets 8 reps 52.5kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 2
1 sets 10 reps 55kg back squat RPE 6
1 sets 10 reps 57.5kg back squat RPE 7
1 sets 10 reps 60kg back squat RPE 8

2023-02-20T21:03-2023-02-20T22:10

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 67.5kg back squat RPE 6
1 sets 4 reps 70kg back squat RPE 7
1 sets 4 reps 72.5kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 47.5kg bench press RPE 7
1 sets 10 reps 50kg bench press RPE 7
1 sets 10 reps 52.5kg bench press RPE 9
4 sets 10 reps 20kg deadlift RPE 2
1 sets 8 reps 82.5kg deadlift RPE 7
1 sets 8 reps 85kg deadlift RPE 8
1 sets 8 reps 87.5kg deadlift RPE 8

2023-02-22T21:24-2023-02-22T22:21

4 sets 10 reps 20kg overhead press RPE 4
1 sets 4 reps 40kg overhead press RPE 7
1 sets 4 reps 42.5kg overhead press RPE 8
1 sets 3 reps 42.5kg overhead press RPE 10
4 sets 10 reps 20kg back squats RPE 2
1 sets 7 reps 60kg back squat RPE 6
1 sets 7 reps 62.5kg back squat RPE 7
1 sets 7 reps 65kg back squat RPE 8
4 sets 10 reps 14kg dumbbell row RPE 3
1 sets 10 reps 20kg dumbbell row RPE 5
1 sets 10 reps 24kg dumbbell row RPE 7
1 sets 10 reps 26kg dumbbell row RPE 9

2023-02-24T19:25:00-2023-02-24T20:23:00

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 80kg deadlift RPE 6
1 sets 4 reps 82.5kg deadlift RPE 7
1 sets 4 reps 92.5kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 50kg bench press RPE 6
1 sets 8 reps 52.5kg bench press RPE 7
1 sets 8 reps 55kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 2
1 sets 10 reps 57.5kg back squat RPE 7
1 sets 10 reps 60kg back squat RPE 8
1 sets 10 reps 62.5kg back squat RPE 9

2023-02-27T19:00-2023-02-27T20:10

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 67.5kg back squat RPE 6
1 sets 4 reps 70kg back squat RPE 7
1 sets 4 reps 72.5kg back squat RPE 7
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 47.5kg bench press RPE 6
1 sets 10 reps 50kg bench press RPE 7
1 sets 10 reps 52.5kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 2
1 sets 8 reps 82.5kg deadlift RPE 6
1 sets 8 reps 85kg deadlift RPE 7
1 sets 8 reps 87.5kg deadlift RPE 8

2023-03-10T19:42-2023-03-10T20:24

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 67.5kg back squat RPE 6
1 sets 4 reps 70kg back squat RPE 7
1 sets 4 reps 72.5kg back squat RPE 7
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 47.5kg bench press RPE 6
1 sets 10 reps 50kg bench press RPE 7
1 sets 10 reps 52.5kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 2
1 sets 8 reps 82.5kg deadlift RPE 6
1 sets 8 reps 85kg deadlift RPE 7
1 sets 8 reps 87.5kg deadlift RPE 8

2023-03-13T22:00-2023-03-13T23:20

4 sets 10 reps 20kg overhead press RPE 5
1 sets 3 reps 40kg overhead press RPE 9
1 sets 3 reps 40kg overhead press RPE 9
1 sets 1 reps 40kg overhead press RPE 8
4 sets 10 reps 20kg back squats RPE 3
1 sets 7 reps 60kg back squat RPE 7
1 sets 7 reps 62.5kg back squat RPE 7
1 sets 7 reps 62.5kg back squat RPE 8
4 sets 10 reps 14kg dumbbell row RPE 4
1 sets 10 reps 20kg dumbbell row RPE 6
1 sets 10 reps 22kg dumbbell row RPE 7
1 sets 10 reps 24kg dumbbell row RPE 8

2023-03-15T21:01:00-2023-03-15T21:49:00

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 90kg deadlift RPE 7
1 sets 4 reps 92.5kg deadlift RPE 8
1 sets 4 reps 95kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 2
1 sets 8 reps 50kg bench press RPE 7
1 sets 8 reps 52.5kg bench press RPE 8
1 sets 8 reps 55kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 3
1 sets 10 reps 60kg back squat RPE 8
1 sets 10 reps 60kg back squat RPE 8
1 sets 10 reps 62.5kg back squat RPE 9

2023-03-18T22:35-2023-03-23T23:20

4 sets 10 reps 20kg back squat RPE 1
4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 47.5kg bench press RPE 10
1 sets 10 reps 47.5kg bench press RPE 8
1 sets 8 reps 50kg bench press RPE 10
4 sets 10 reps 20kg deadlift RPE 3
1 sets 8 reps 82.5kg deadlift RPE 7

2023-03-19T19:45-2023-03-19T20:53

4 sets 10 reps 20kg overhead press RPE 4
1 sets 4 reps 40kg overhead press RPE 8
1 sets 4 reps 40kg overhead press RPE 7
1 sets 2 reps 40kg overhead press RPE 8
4 sets 10 reps 20kg back squats RPE 3
1 sets 7 reps 60kg back squat RPE 6
1 sets 7 reps 62.5kg back squat RPE 7
1 sets 7 reps 62.5kg back squat RPE 8
4 sets 10 reps 14kg dumbbell row RPE 2
1 sets 10 reps 20kg dumbbell row RPE 5
1 sets 10 reps 22kg dumbbell row RPE 7
1 sets 10 reps 24kg dumbbell row RPE 7
1 sets 10 reps 26kg dumbbell row RPE 8

2023-03-22T20:35:00-2023-03-22T21:48:00

4 sets 10 reps 20kg deadlift RPE 3
1 sets 4 reps 90kg deadlift RPE 6
1 sets 4 reps 92.5kg deadlift RPE 7
1 sets 4 reps 95kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 2
1 sets 8 reps 50kg bench press RPE 7
1 sets 8 reps 52.5kg bench press RPE 7
1 sets 8 reps 55kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 3
1 sets 10 reps 60kg back squat RPE 8
1 sets 10 reps 60kg back squat RPE 8

2023-03-23T21:00-2023-03-23T22:30

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 67.5kg back squat RPE 6
1 sets 4 reps 70kg back squat RPE 7
1 sets 4 reps 72.5kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 47.5kg bench press RPE 6
1 sets 10 reps 50kg bench press RPE 7
1 sets 10 reps 52.5kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 2
1 sets 8 reps 82.5kg deadlift RPE 7
1 sets 8 reps 85kg deadlift RPE 8
1 sets 8 reps 87.5kg deadlift RPE 8

2023-03-29T21:54-2023-03-29T22:37

4 sets 10 reps 20kg overhead press RPE 5
1 sets 4 reps 40kg overhead press RPE 7
1 sets 4 reps 40kg overhead press RPE 8
1 sets 3 reps 42.5kg overhead press RPE 9
4 sets 10 reps 20kg back squats RPE 5
4 sets 10 reps 14kg dumbbell row RPE 2
1 sets 10 reps 22kg dumbbell row RPE 7
1 sets 10 reps 24kg dumbbell row RPE 7
1 sets 10 reps 26kg dumbbell row RPE 8

2023-03-31T13:01:00-2023-03-31T14:20:00

4 sets 10 reps 20kg deadlift RPE 2
1 sets 4 reps 92.5kg deadlift RPE 6
1 sets 4 reps 95kg deadlift RPE 7
1 sets 4 reps 97.5kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 50kg bench press RPE 6
1 sets 8 reps 52.5kg bench press RPE 7
1 sets 8 reps 55kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 2
1 sets 10 reps 60kg back squat RPE 7
1 sets 10 reps 60kg back squat RPE 7
1 sets 10 reps 62.5kg back squat RPE 8

2023-04-03T21:00-2023-04-03T22:30

4 sets 10 reps 20kg back squat RPE 3
1 sets 4 reps 67.5kg back squat RPE 6
1 sets 4 reps 70kg back squat RPE 7
1 sets 4 reps 72.5kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 47.5kg bench press RPE 6
1 sets 10 reps 50kg bench press RPE 7
1 sets 10 reps 52.5kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 2
1 sets 8 reps 82.5kg deadlift RPE 6
1 sets 8 reps 85kg deadlift RPE 7
1 sets 8 reps 87.5kg deadlift RPE 7

2023-04-05T15:53-2023-04-05T17:02

4 sets 10 reps 20kg overhead press RPE 5
1 sets 4 reps 40kg overhead press RPE 7
1 sets 4 reps 40kg overhead press RPE 7
1 sets 3 reps 42.5kg overhead press RPE 9
4 sets 10 reps 20kg back squats RPE 5
1 sets 7 reps 60kg back squat RPE 5
1 sets 7 reps 62.5kg back squat RPE 6
1 sets 7 reps 65kg back squat RPE 7
4 sets 10 reps 14kg dumbbell row RPE 1
1 sets 10 reps 22kg dumbbell row RPE 6
1 sets 10 reps 24kg dumbbell row RPE 7
1 sets 10 reps 26kg dumbbell row RPE 8

2023-04-07T17:04:00-2023-04-07T18:22:00

4 sets 10 reps 20kg deadlift RPE 3
1 sets 4 reps 92.5kg deadlift RPE 6
1 sets 4 reps 95kg deadlift RPE 7
1 sets 4 reps 97.5kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 50kg bench press RPE 6
1 sets 8 reps 52.5kg bench press RPE 7
1 sets 8 reps 55kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 3
1 sets 10 reps 60kg back squat RPE 6
1 sets 10 reps 62.5kg back squat RPE 7
1 sets 10 reps 65kg back squat RPE 8

2023-04-09T15:53-2023-04-09T17:15

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 70kg back squat RPE 6
1 sets 4 reps 72.5kg back squat RPE 7
1 sets 4 reps 75kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 47.5kg bench press RPE 5
1 sets 10 reps 50kg bench press RPE 7
1 sets 10 reps 52.5kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 2
1 sets 8 reps 85kg deadlift RPE 6
1 sets 8 reps 87.5kg deadlift RPE 7
1 sets 8 reps 90kg deadlift RPE 8

2023-04-11T19:00-2023-04-11T20:24

4 sets 10 reps 20kg overhead press RPE 4
1 sets 4 reps 40kg overhead press RPE 7
1 sets 4 reps 40kg overhead press RPE 7
1 sets 4 reps 42.5kg overhead press RPE 8
4 sets 10 reps 20kg back squats RPE 3
1 sets 7 reps 62.5kg back squat RPE 6
1 sets 7 reps 65kg back squat RPE 7
1 sets 7 reps 67.5kg back squat RPE 8
4 sets 10 reps 14kg dumbbell row RPE 2
1 sets 10 reps 22kg dumbbell row RPE 6
1 sets 10 reps 24kg dumbbell row RPE 7
1 sets 10 reps 26kg dumbbell row RPE 8

2023-04-13T15:43:00-2023-04-13T17:07:00

4 sets 10 reps 20kg deadlift RPE 2
1 sets 4 reps 92.5kg deadlift RPE 6
1 sets 4 reps 95kg deadlift RPE 7
1 sets 4 reps 97.5kg deadlift RPE 7
4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 50kg bench press RPE 6
1 sets 8 reps 52.5kg bench press RPE 7
1 sets 8 reps 55kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 3
1 sets 10 reps 60kg back squat RPE 6
1 sets 10 reps 62.5kg back squat RPE 7
1 sets 10 reps 65kg back squat RPE 9

2023-04-15T18:07-2023-04-15T19:03

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 72.5kg back squat RPE 6
1 sets 4 reps 75kg back squat RPE 7
1 sets 4 reps 77.5kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 2
1 sets 10 reps 50kg bench press RPE 7
1 sets 10 reps 50kg bench press RPE 7
1 sets 10 reps 52.5kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 2
1 sets 8 reps 85kg deadlift RPE 6
1 sets 8 reps 87.5kg deadlift RPE 6
1 sets 8 reps 90kg deadlift RPE 7

2023-04-17T21:30-2023-04-17T22:27

4 sets 10 reps 20kg overhead press RPE 5
1 sets 4 reps 40kg overhead press RPE 6
1 sets 4 reps 40kg overhead press RPE 7
1 sets 4 reps 42.5kg overhead press RPE 8
4 sets 10 reps 20kg back squats RPE 2
1 sets 7 reps 62.5kg back squat RPE 6
1 sets 7 reps 65kg back squat RPE 7
1 sets 7 reps 67.5kg back squat RPE 8
4 sets 10 reps 14kg dumbbell row RPE 2
1 sets 10 reps 22kg dumbbell row RPE 5
1 sets 10 reps 24kg dumbbell row RPE 6
1 sets 10 reps 26kg dumbbell row RPE 7

2023-04-24T21:25-2023-04-24T22:35

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 72.5kg back squat RPE 6
1 sets 4 reps 75kg back squat RPE 7
1 sets 4 reps 77.5kg back squat RPE 7
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 50kg bench press RPE 6
1 sets 10 reps 52.5kg bench press RPE 7
1 sets 10 reps 52.5kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 2
1 sets 8 reps 87.5kg deadlift RPE 6
1 sets 8 reps 90kg deadlift RPE 7
1 sets 8 reps 92.5kg deadlift RPE 8

2023-04-26T20:45-2023-04-26T21:41

4 sets 10 reps 20kg overhead press RPE 3
1 sets 4 reps 40kg overhead press RPE 7
1 sets 4 reps 40kg overhead press RPE 7
1 sets 3 reps 42.5kg overhead press RPE 9
4 sets 10 reps 20kg back squats RPE 3
1 sets 7 reps 65kg back squat RPE 6
1 sets 7 reps 67.5kg back squat RPE 7
1 sets 7 reps 70kg back squat RPE 8
4 sets 10 reps 16kg dumbbell row RPE 3
1 sets 10 reps 22kg dumbbell row RPE 6
1 sets 10 reps 24kg dumbbell row RPE 7
1 sets 10 reps 26kg dumbbell row RPE 8

2023-04-28T16:15:00-2023-04-28T17:15:00

4 sets 10 reps 20kg deadlift RPE 2
1 sets 4 reps 95kg deadlift RPE 6
1 sets 4 reps 97.5kg deadlift RPE 7
1 sets 4 reps 100kg deadlift RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 50kg bench press RPE 6
1 sets 8 reps 52.5kg bench press RPE 7
1 sets 8 reps 55kg bench press RPE 7
4 sets 10 reps 20kg back squat RPE 3
1 sets 10 reps 60kg back squat RPE 6
1 sets 10 reps 62.5kg back squat RPE 7
1 sets 10 reps 65kg back squat RPE 8

2023-05-02T16:09-2023-05-02T17:52

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 72.5kg back squat RPE 5
1 sets 4 reps 75kg back squat RPE 6
1 sets 4 reps 77.5kg back squat RPE 7
1 sets 4 reps 80kg back squat RPE 9
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 50kg bench press RPE 6
1 sets 10 reps 52.5kg bench press RPE 7
1 sets 10 reps 55kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 2
1 sets 8 reps 87.5kg deadlift RPE 6
1 sets 8 reps 90kg deadlift RPE 7
1 sets 8 reps 92.5kg deadlift RPE 8

2023-05-04T21:10-2023-05-04T22:14

4 sets 10 reps 20kg overhead press RPE 2
1 sets 4 reps 40kg overhead press RPE 7
1 sets 4 reps 42.5kg overhead press RPE 8
1 sets 4 reps 42.5kg overhead press RPE 8
4 sets 10 reps 20kg back squats RPE 1
1 sets 7 reps 65kg back squat RPE 6
1 sets 7 reps 67.5kg back squat RPE 7
1 sets 7 reps 70kg back squat RPE 7
4 sets 10 reps 16kg dumbbell row RPE 2
1 sets 10 reps 22kg dumbbell row RPE 6
1 sets 10 reps 24kg dumbbell row RPE 7
1 sets 10 reps 26kg dumbbell row RPE 8

2023-05-06T17:34:00-2023-05-06T18:32:00

4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 50kg bench press RPE 6
1 sets 8 reps 52.5kg bench press RPE 7
1 sets 8 reps 55kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 2
1 sets 10 reps 62.5kg back squat RPE 6
1 sets 10 reps 65kg back squat RPE 7
1 sets 10 reps 67.5kg back squat RPE 8

2023-05-08T21:15-2023-05-08T22:12

4 sets 10 reps 20kg back squat RPE 2
1 sets 4 reps 75kg back squat RPE 6
1 sets 4 reps 77.5kg back squat RPE 6
1 sets 4 reps 80kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 50kg bench press RPE 6
1 sets 10 reps 52.5kg bench press RPE 7
1 sets 10 reps 55kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 1
1 sets 8 reps 87.5kg deadlift RPE 7
1 sets 8 reps 90kg deadlift RPE 7
1 sets 8 reps 92.5kg deadlift RPE 8

2023-05-10T20:25-2023-05-10T21:30

4 sets 10 reps 20kg overhead press RPE 1
1 sets 4 reps 40kg overhead press RPE 6
1 sets 4 reps 42.5kg overhead press RPE 8
1 sets 4 reps 42.5kg overhead press RPE 8
4 sets 10 reps 20kg back squats RPE 1
1 sets 7 reps 67.5kg back squat RPE 6
1 sets 7 reps 70kg back squat RPE 7
1 sets 7 reps 72.5kg back squat RPE 8
4 sets 10 reps 16kg dumbbell row RPE 2
1 sets 10 reps 24kg dumbbell row RPE 6
1 sets 10 reps 26kg dumbbell row RPE 7
1 sets 10 reps 28kg dumbbell row RPE 8

2023-05-13T18:05-2023-05-13T18:55

50 minutes jogging

2023-05-15T21:25:00-2023-05-15T22:44:00

4 sets 10 reps 20kg deadlift RPE 1
1 sets 4 reps 95kg deadlift RPE 6
1 sets 4 reps 97.5kg deadlift RPE 7
1 sets 4 reps 100kg deadlift RPE 7
4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 52.5kg bench press RPE 6
1 sets 8 reps 55kg bench press RPE 7
1 sets 8 reps 57.5kg bench press RPE 8
4 sets 10 reps 20kg back squat RPE 3
1 sets 10 reps 62.5kg back squat RPE 6
1 sets 10 reps 65kg back squat RPE 7
1 sets 10 reps 67.5kg back squat RPE 8

2023-05-17T16:03-2023-05-17T17:25

4 sets 10 reps 20kg back squat RPE 3
1 sets 4 reps 77.5kg back squat RPE 6
1 sets 4 reps 80kg back squat RPE 7
1 sets 4 reps 82.5kg back squat RPE 8
4 sets 10 reps 20kg bench press RPE 1
1 sets 10 reps 52kg bench press RPE 7
1 sets 10 reps 55kg bench press RPE 7
1 sets 10 reps 57.5kg bench press RPE 8
4 sets 10 reps 20kg deadlift RPE 3
1 sets 8 reps 87.5kg deadlift RPE 6
1 sets 8 reps 90kg deadlift RPE 7
1 sets 8 reps 92.5kg deadlift RPE 8

2023-05-26T21:28-2023-05-26T22:18

4 sets 10 reps 20kg overhead press RPE 3
1 sets 4 reps 40kg overhead press RPE 6
1 sets 4 reps 42.5kg overhead press RPE 9
1 sets 4 reps 42.5kg overhead press RPE 8
4 sets 10 reps 20kg back squats RPE 2
1 sets 7 reps 67.5kg back squat RPE 6
1 sets 7 reps 70kg back squat RPE 7
1 sets 7 reps 72.5kg back squat RPE 8
4 sets 10 reps 16kg dumbbell row RPE 3
1 sets 10 reps 24kg dumbbell row RPE 6
1 sets 10 reps 26kg dumbbell row RPE 7
1 sets 10 reps 28kg dumbbell row RPE 9

2023-05-29T18:40:00-2023-05-29T19:49:00

4 sets 10 reps 20kg bench press RPE 1
1 sets 8 reps 52.5kg bench press RPE 7
1 sets 8 reps 55kg bench press RPE 7
1 sets 8 reps 57.5kg bench press RPE 9
4 sets 10 reps 20kg back squat RPE 3
1 sets 10 reps 62.5kg back squat RPE 6
1 sets 10 reps 65kg back squat RPE 7
1 sets 10 reps 67.5kg back squat RPE 8

2023-06-15T19:05-2023-05-15T19:35

30 minutes jogging

2023-06-22T19:05-2023-06-22T19:40

35 minutes jogging

2023-07-11T20:05-2023-07-11T20:50

35 minutes jogging

2023-07-18T19:15-2023-07-18T20:00

45 minutes jogging

2023-07-25T19:02-2023-07-25T19:47

45 minutes jogging

2023-08-08T19:10-2023-08-08T19:35

25 minutes jogging

2023-08-16T19:22-2023-08-16T20:12

50 minutes jogging

2023-09-01T19:07-2023-09-01T20:05

50 minutes jogging

2023-09-12T19:41-2023-09-12T20:36

50 minutes jogging