Januari
- Machine bensträck
- 40 kg @ 10x3
- 80 kg @ 3x5
- Machine lårcurl
- 20 kg @ 10x3
- 30 kg @ 3x5
- Machine utsida lår
- 25 kg @ 5x5
- Machine insida lår
- 25 kg @ 5x5
- Russian twist
- +15 kg @ 10x4
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Bench press
- 40 kg @ 4x1
- 50 kg @ 7x1
- 60 kg @ 4x1
- 70 kg @ 3x1
- 80 kg @ 3x1
- 90 kg @ 3x2
- BB Seal row
- 40 kg @ 10x4
- One-arm pulldown
- 15 kg @ 10x1
- 20 kg @ 10x1
- 25 kg @ 5x1
- Rings | Hanging leg raise
- 8x2
- Rings | L-sit
- 7-10(s) x2
- Hanging side-twist
- 5x2
- Rings | Push-ups
- 2x2
- Rings | 180°
- 3(s) x2
- DB Curl
- 15 kg @ 5x3
Comments
BB Bench press
BB Seal row
One-arm pulldown
Rings | Hanging leg raise
Rings | L-sit
Hanging side-twist
Rings | Push-ups
Rings | 180°
DB Curl
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Deadlift
- 70.0 kg @ 10
- 100.0 kg @ 6
- 120.0 kg @ 1
- 130.0 kg @ 1
- 140.0 kg @ 1
- 140.0 kg @ 1 Belt premier!
- BB Sumo Deadlift
- 140.0 kg @ 1
- BB OhP
- 20 kg @ 4x1
- 30 kg @ 4x1
- 40 kg @ 3x1
- 50 kg @ 1x2
- 60 kg @ 1x1
- Pull-ups
- 4
- 4
- BB Squat
- 70 kg 3x1
- 80 kg 3x1
- 90 kg 3x1
- 100 kg 1x1
Comments
BB Deadlift
BB Sumo Deadlift
BB OhP
Pull-ups
BB Squat
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- -
DB Overhead press
Instead of the BB OhP, I might do the DB version. I'll be doing the sitting DB version then.
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- DB Bench press
- 20 kg @ 10x2
- 20 kg @ 6x2
- BB Seal row
- 70 kg @ 3x5
- KB Single-leg deadlift
- 16 kg @ 8x2
- Hanging leg raises
- 8x2
- Hanging knee raises
- 20x1
- Santana press - press
- 3 kg @ 5x1
- BB Curl
- 20 kg @ 10x2
- 20 kg @ 12x1
- Machine: Chest fly
- 20 kg @ 12x3
Comments
DB Bench press
BB Seal row
KB Single-leg deadlift
Hanging leg raises
Hanging knee raises
Santana press - press
BB Curl
Machine: Chest fly
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- Pull-ups
- 4
- 3
- 2
- 1
- BB Romanian deadlift
- 70 kg @ 10x1
- 100 kg @ 10x1
- 120 kg @ 10x1
- BB Clean pull
- 70 kg @
- DB Arnold press
- 14 kg @ 10x2
- DB Curl
- 10 kg @ 20x1
- 10 kg @ 3x1
- DB Hammer curl
- 10 kg @ 12x1
- 10 kg @ 1x1
Comments
Pull-ups
BB Romanian deadlift
BB Clean pull
DB Arnold press
DB Curl
DB Hammer curl
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Front squat
- 50.0 kg @ 5x1
- 60.0 kg @ 5x1
- 70.0 kg @ 5x1
- 80.0 kg @ 3x1
- 82.5 kg @ 1x1
- BB Back squat
- 110.0 kg @ 1x1
- 120.0 kg @ 1x1
- 110.0 kg @ 3x1
125.0 kg @ 1x2130.0 kg @ 1x1
- BB Behind the neck press
- 20 kg @ 6x1
- 25 kg @ 6x1
- 30 kg @ 6x1
- BB Overhead press
- 40.0 kg @ 4x1
- 50.0 kg @ 1x1
- 60.0 kg @ 2x1
- BB Klokov press
- 30.0 kg @ 3x1
- 32.5 kg @ 3x1
- 35.0 kg @ 3x1
- One-arm pulldown
- 15 kg @ 10x1
- 20 kg @ 10x2
- Chin-ups
- 9x1
Comments
Legs felt fucked today, otherwise great workout, although legs got me worried second-guessing my workoutplan and in general a bit stressed about my upcoming math exam. However it all felt much much better when I transitioned over to upper-body.
Was fun/intersting to track my workout using my new Xiami Mi band 5.
BB Front squat
First set felt slow, but it's to be expected for a first set of the day and FS. However on the 70 kg lift I did start to feel my right calf a bit, which got more noticable on the subsequent lifts.
BB Back squat
Was a bit worried considering the FS, but I wanted to give it a shot, so I did. I definetly felt weak on the first set of 110 kg; right calf all the way up the right buttock. On the 120 kg lift I definetly felt weak and even had the thought "this is going way slow on the way up, what's going on?" However I'm experienced enough with squats by now, so the body pushed through and got the weight up. But boy did I feel weak. I attempted a last set of 110 kg (lowered the weight) for a few reps, and they were weak, and I didn't dare going all the way down (as much as I normally can these days).
Downside: I believe I either a) did too much leg volume last week, b) hadn't recovered from the heavy deadlift session on Friday , c) yesterdays 30 min max incline treadmill walk was too taxing on the calf(s) or ofc d) a little of all.
Will lower the leg work on Wednesday.
BB Behind the neck press
The neck press felt much more lighter when finishing at middle-low end of the head instead of last week going all the way. Of course not doing 10 reps helped.
BB Overhead press
Decided to do the OhP before the Klokov press, just on the safe side to avoid fatigueing the traps (/lats) too much. Press felt great! It felt like all or 90 % of it had come back from last week. First lift welt light, second, too and the third (first rep) easy for 60 kg; the second rep however felt less good and more "than twice" harder; more emphasis on the forearms. But still a great lift and I felt confident on the top - only the bottom and the catching the bar felt weakish.
Summa summarum: 2 reps 60 kg OhP is awesome!
Klokov press
Lowered the reps from last time. Felt easy and I'm really enjoying the exercise!
Cable: One-arm pulldown
Didn't feel at all as fatigued this week - lowering the reps on the pressed helped greatly! So I did all 3 sets this session (one more set than previous week)!
Chin-ups
Bonus: Even though legs felt fucked, I didn't feel all that tired in general, so I decided to finish off with some chin-ups - I felt really light at the start; decided to go for 5 - then 8 (iirc'd PR) - then got ambitous and wanted to go for 10, but had to concede defeat on the 9:th rep. Didn't manage to pull myself up on the 10:th - Still a great victory!
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- DB Fly
- 14 kg @ 10x1
- 14 kg @ 8x1
- 14 kg @ 6x1
- BB Bench press
- 40 kg @ 4x1
- 50 kg @ 4x1
- 60 kg @ 1x1
- 70 kg @ 3x1
- 80 kg @ 3x1
- 90 kg @ 1x2
- 95 kg @ 1x2 Optional
- 85 kg @ 3x1
- BB Seal row
- 40 kg @ 10x4
- Power clean to push press to overhead squat
- 20 kg @ 1x1
- 30 kg @ 1x1
- 40 kg @ 1x3
- 45 kg @ 1x1
- 50 kg @ 1x1
- Push press to Overhead squat
- 30 kg @ 2x1
- Power clean to Push press
- 50 kg @ 2x1
- 60 kg @ 1x1
- Power clean to Front squat
- 65 kg @ 1x3 (FS reps)
- Hanging leg raises
- 8x2
- L-sit
- 10 (s) x2
- Hanging side twist
- 5x2
- BB Curl
- 10x2
- 12x1
- Meadow row
- 20 kg @ 10
Comments
DB Fly
BB Bench press
BB Seal row
Power clean to push press to overhead squat
Push press to Overhead squat
Power clean to Push press
Power clean to Front squat
Hanging leg raises
L-sit
Hanging side twist
BB Curl
Meadow row
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- Deadlift
- 70 kg @ 6x1
- 100 kg @ 1x1
- Pause deadlift
- 70 kg @ 6x1
- 100 kg @ 3x1
- Snatch deadlift
- 70 kg @ 6x1
- 100 kg @ 6x1
- Deficit deadlift
- 70 kg @ 6x1
- 100 kg @ 6x1
- Sumo deadlift
- 100 kg @ 1x1
- BB Back extention
- 30 kg @ 5x1
- 40 kg @ 5x1
- 50 kg @ 5x1
- 60 kg @ 3x1
- DB Shrugs
- 30 kg @ 20x1
- 30 kg @ 15x1
- DB Arnold press
- 14 kg @ 10x2
- DB Curl
- 10 kg @ 12x2
- DB Hammer curl
- 10 kg @ 8x2
Comments
Pull-ups
Deadlift
DB Arnold press
Rack pull
Shrugs
DB Curl
DB Hammer curl
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Front squat
- 50 kg @ 5x1
- 60 kg @ 5x1
- 70 kg @ 5x1
- 80 kg @ 3x1
- BB Back squat
- 110.0 kg @ 3x1
- 120.0 kg @ 3x1
- 125.0 kg @ 1x1
- 130.0 kg @ 1x1
- BB Behind the neck press
- 20 kg @ 10x1
- 25 kg @ 10x1
- 30 kg @ 8x1
- BB Klokov press
- 30.0 kg @ 3x1
- 32.5 kg @ 3x1
- 35.0 kg @ 3x1
- BB Overhead press
- 40.0 kg @ 4x1
- 50.0 kg @ 1x1
- 60.0 kg @ 1x1
- Cable: One-arm pulldown
- 13 kg @ 10x1
- 16 kg @ 10x1
Comments
First session, felt great to be back in the gym! Was feeling tired before the and after the first set, but that's it!
So far, doing front squats followed by back squats works!
Nice to do pressing! So far so good.
BB Front squat
Tired first set. The rest felt good. Heavy.
BB Back squat
Legs new to doing front squats first. Mentally felt great as I knew I had few reps to do. Was able to focus more on depth. Legs quite tired afterwards.
BB Behind the neck press
Still quite new to the exercise.
BB Overhead press
Felt great to be able to do 60 kg "just like that".
Cable: One-arm pulldown
Felt like the lats were way too fatigued to compelete the desired sets, so I lowered to 2 sets.
- Trapz 2.5 kg @ 10
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- Machine chest fly
- 20 kg @ 5x1
- 30 kg @ 5x1
- 40 kg @ 5x1
- 20 kg @ 10x1
- BB Bench press
- 60 kg @ 4x1
- 70 kg @ 1x1
- 80 kg @ 1x1
- 90 kg @ 1x1
- 95 kg @ 2x1
- BB Overhead squat
- 25 kg @ 5x1
- 30 kg @ 5x1
- 35 kg @ 5x1
- 40 kg @ 5x1
- BB Walking
- 40 kg
- BB Walking lunge
- 20 kg @ 10x1
- BB Overhead Walking
- 20 kg
- BB Seal row
- 40 kg @ 8x2
- 70 kg @ 3x3
- Calf-raise
- BW: 20x2
- Hanging leg raises
- 6x2
- 4x1
- Hanging side twist
- 4x2
- L-sit
- 8 (s) x2
Comments
Seal rows: Wide then narrow
Machine fly
Had to wait a while for a guy to finish. I think he had the machine maxed out (80 kg!). The sets went ok, definetly felt rusty with the exercise.
Bench press
The bench felt great, but the 90 kg and 95 kg lifts felt rusty, confidence issue most likely. On the 95 kg lift I didn't touch chest with the bar on the first rep, but on the second I had full confidence.
BB Overhead squat
I was a bit rusty, but the exercise felt great! Introduced my gym-friend to the exercise.
BB Walking
Very interesting exercise. Felt tired in my arms and had to adjust width a few times.
BB Walking lunge
For the first time doing the exercise it went good. I focused on the stepping leg, unsure which leg should do the drive.
BB Overhead walking
A lot of fun doing overhead things!
Seal row
Clunky to set up, but fun.
Calf raise
Very fainful! Probably was doing it right. Was trying not to rotate my feet during reps.
Hanging leg raises
Felt good.
Hanging side twist
Difficult!
L-sit
Felt good!
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- Pull-ups
- 4
- 3
- 2
- 1
- Deadlift
- 70.0 kg @ 10
- 100.0 kg @ 8
- 120.0 kg @ 6
- 130.0 kg @ 3
- 140.0 kg @ 5
- 140.0 kg @ 1 Strapless
- DB Arnold press
- 14 kg @ 10x2
- Rack pull
- 140 kg @ 1x1
- 145 kg @ 1x1
- 150 kg @ 1x1
- 155 kg @ 1x1
- Shrugs
- 70 kg @ 20x1
- 70 kg @ 15x1
- DB Curl
- 10 kg @ 20x1
- DB Hammer curl
- 10 kg @ 12x1
Comments
Was a bit anxious about the DL session, but also quite eager.
Pull-ups
Had initially planned to attempt do do the exercise twice, start off with it and then finish, but I felt quite exhausted after this first DL session, so I decided not to. Pull-ups felt good.
Deadlift
Felt strong doing the DLs and I'm happy I didn't forget the technique. Especially, I only felt slow of the floor on one lift, I believe it was the 120 kg one.
Managed to lift (overhand grip) 140 kg for one rep strapless, when placing the bar for shrugs!!
DB Arnold press
Challenging last 2-3 reps. Have decided on strategy; will go for ~10 reps.
Rack pull
New exercise, felt great although, naturally a bit new to the exercise. Stopped at 155 kg, didn't want to risk it.
Shrugs
Have decided to go for high reps 10-20, for this part of the programme (Q1), with light weight. Haven't done such high reps before and it felt quite challenging. Didn't manage to complete the second set.
DB Curl
Have decided to go for high reps 10-20, for this part of the programme (Q1), with light weight. The last, I don't know, 5 or so reps felt really hard!
DB Hammer curl
Have decided to go for high reps 10-20, for this part of the programme (Q1), with light weight. Was unable to do more than 12 reps, following the DB Curl.
Löpband max lutning, 10-12 min 3,7 km/h
Löpband max lutning, c:a 20 min 3,0 km/h
After about 5 minutes it felt really tough, got a bit managable, but after about 10 minutes I had to lower the speed. Felt some discomfort in my right calf and in the right buttock.
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 15 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention +0 kg, 20 reps
- 40.0 kg @ 4x1
- 50.0 kg @ 4x1
- 60.0 kg @ 4x1
- 70.0 kg @ 3x1
- 80.0 kg @ 1x1
- 85.0 kg @ 1x1
- 90.0 kg @ 2x1
- 95.0 kg @ 1x1
- 100.0 kg @ 1x1
- 102.5 kg @ 1x1
- 20.0 kg @ 5x1
- 40.0 kg @ 2x1
- 50.0 kg @ 1x1
- 70.0 kg @ 1x1
- 80.0 kg @ 1x1
- 90.0 kg @ 1x1
- 100.0 kg @ 1x1
- 110.0 kg @ 1x2
- 120.0 kg @ 1x1
- 125.0 kg @ 1x1
- 130.0 kg @ 1x1
- 132.5 kg @ 1x1
Comments
Hells yeah!
Bench press
- -
Comments
Rest
Rest
- -
Comments
Rest
Rest
Februari
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- Dragonfly progression
- 10 (s)
- Cable: Straight-arm pulldown
- 15 kg @ 20x2
- BB Bench press
- 40 kg @ 20x1
- Cable: Woodchopper (variant 2)
- 15 kg @ 20x2
- Rotary cuff
- Exercise 1
- Exercise 2
- Exercise 3
DB 1h Row
Dragonfly progression
DB Curl
DB Triceps kickback
DB Lateral raise
DB Lateral raise
Rotary cuff
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Bench press
- 40.0 kg @ 4x1
- 60.0 kg @ 4x1
- 70.0 kg @ 3x1
- 80.0 kg @ 3x1
- 90.0 kg @ 1x2
- 95.0 kg @ 1x1
- 100.0 kg @ 1x1 No spot
- 102.5 kg @ 1x2 Monthly goal Success
- 105.0 kg @ 1x1 Bonus Success
- 110.0 kg @ 1x1 Bonus Fail
- 90.0 kg @ 1x1
BB Bench press
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Deficit deadlift
- 70 kg @ 3x1
- BB Snatch deadlift
- 70 kg @ 3x1
- BB Deadlift
- 40 kg @ 1x1
- 50 kg @ 1x1
- 60 kg @ 1x1
- 70 kg @ 1x1
- 90 kg @ 3x1
- 100 kg @ 3x1
- 110 kg @ 3x1
- 120 kg @ 3x1
- 130 kg @ 1x1
- 140 kg @ 1x1 Belt Success
- 145 kg @ 1x1 Success
- 150 kg @ 1x1 Goal 1: Success
- 155 kg @ 1x1 Success
- 160 kg @ 1x1 Goal 2: Success
- 165 kg @ 1x1 Success
- 170 kg @ 1x1 Goal 3Fail
BB Deficit deadlift
BB Snatch deadlift
BB Deadlift
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Hip thrust 20 kg, 10 reps
- Cable: One-arm row (variant 1 & 2)
- 20 kg @ 12x2
- Cable: One-arm pulldown
- 15 kg @ 15x1
- 20 kg @ 10x1
- BB Back squat
- 70.0 kg @ 3x1
- 80.0 kg @ 3x1
- 90.0 kg @ 1x1
- 100.0 kg @ 1x1
- 100.0 kg @ 1x1 Belt
- 110.0 kg @ 1x1 Belt
- 120.0 kg @ 1x1 Belt
- 130.0 kg @ 1x1 Monthly goal, Belt
- 135.0 kg @ 1x1 Bonus, Belt
- 140.0 kg @ 1x1 Bonus, Belt
- "Temp groupname"
- Wrists
- Rotary cuff
- V-front raise
DB 1h Row- 50 kg @ 1x5
Chin-up- +20 kg @ 4x1
- +10 kg @ 4x1
Freaking awesome session! New Back squat PR of 140 kg!
Cable: One-arm pulldown
BB Back squat
BB OhP
Chin-up
Cable: One-arm row
Face pulls
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Glutus maximus stretch
- Dragonfly
- BB Curl
- 20 kg @ 12x2
- BB Seal row
- 70 kg @ 3x4
- 90 kg @ 1x4
- Push-ups
- +25 kg @ 5x5
- Cable: Woodchopper (variant 2)
- 15 kg @ 15x1
- 20 kg @ 10x1
- 25 kg @ 5x1
- Hanging leg raises
- 10x2
- DB Bench press
- 12 kg @ 15x3
- BB OhP
- 20 kg @ 10x1
- 40 kg @ 4x1
- 50 kg @ 1x1
- 60 kg @ 1x3
- 60 kg @ 3x1
- BB Curl
- 20 kg @ 12x2
Really tough session, hit many muscle-groups; back, chest, shoulders and biceps. Tried Dragonfly progression during the warm-up. Accidently skipped the BB warm-up exercises.
After the workout I realised I forgot my keys in another jacket, so I had to go to my GF's work to pick up her's. Long unplanned walk!
BB Curl (1)
Felt heavy to start the session with!
BB Seal row
Felt first 4 sets heavy, but alright; medium long breaks between sets. After the first 90 kg set I felt strong. Short breaks between sets.
Push-ups
The initial sets felt light, but quickly got quite heavy! Success though!
Cable: Woodchopper (variant 2)
I'm really liking the exercise. Feeling it deep in my core.
Hanging leg raises
Used another bar, that I hadn't used in a long time, for some reason felt much much better doing the raises. Did 2 more despite previous exercise and the Dragonfly warm-up
DB Bench press
Was a bit unsure how it would go after doing the push-ups, especially after the first set. Luckily it went great - I liked these lifts more than doing 10 kg @ 20x3.
BB OhP
I wasn't sure what to expect considering the days exercises and I did feel a bit drained, but thought I should at least be able to do one 60 kg lift and if necessary call it quits. However I got in the zone very quickly and felt I'm about to get everything right: (was shoeless), found the perfect grip-with (using my gloves for added wrist stability), tried rotating my wrists slighly so as to bend the bar, was able to engage the lats well, good feet width and perhaps for the first time, I engaged my glutes and kept them engaged during the lifts.
I decided I'd go for a 4:th 60 kg and skip the (last) 50 kg set and I did 3 reps!
BB Curl (2)
It was time to see if my strategy of splitting the curl sets would work. So far starting with curls hadn't impacted any other exercise. Success! Biceps did feel very tired, but it passed remarkably quickly.
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- Pull-ups
- +10 kg @ 1x1 Success
- +15 kg @ 1x1 Success
- +20 kg @ 1x1 Did not attempt
- +25 kg @ 1x1 Did not attempt
- BB Deficit deadlift
- 70 kg @ 6x1
- 100 kg @ 3x2
- 120 kg @ 3x2
- 130 kg @ 3x2
- BB Deadlift
- 140 kg @ 1x1
- BB Sumo deadlift
- 140 kg @ 1x1
- BB Back extension
- 30 kg @ 5x1
- 40 kg @ 5x1
- 50 kg @ 1x3
- 60 kg @ 1x3
- "Temp groupname"
- Wrists 2 kg @ 15x3
- Rotary cuff 2 kg @ 15-8-5
- DB Lateral raise
- 10 kg @ 10x3
Starting out I felt tired in the shoulders and back.
Pull-ups
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- Cable: One-arm pulldown
- 15 kg @ 15x1
- 20 kg @ 10x1
- KB Single-leg deadlift
- DB 1h Row
- 50 kg @ 1x1
- 34 kg @ 4x2
- Cable: One-arm row
- 20 kg @ 20x2
- Machine: Bensträck
- 40 kg @ 10x2
- 80 kg @ 3x3
- Chin-up
- 6x2
- 4x1
- Face pulls
- 15 kg @ 15x2
| Left leg | Both legs | Right leg |
|---|---|---|
| x | 8 kg @ 8x2 | x |
| x | 12 kg @ 8x2 | x |
| 16 kg @ 6x2 | - | 16 kg @ 3x1 |
| x | 20 kg @ 6x2 | x |
| 24 kg @ 6x1 | - | - |
| - | - | 12 kg @ 8x2 |
Cable: One-arm pulldown
BB Front squat
BB Back squat
BB OhP
Chin-up
Machine: Bensträck
Face pulls
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Seal row
- 40 kg @ 10x6
- DB Bench press
- 10 kg @ 20x3
- Hanging leg raises
- 8x2
- L-sit
- 5-7 (s) x2 *narrow*
- Inclined crunches
- 12x1
- 6x1
- Machine flys
- 20 kg @ 12x2
- 30 kg @ 8x2
- Rotary torso
- 50 kg @ 4x2
- BB OhP
- 20 kg @ 10x1
- 40 kg @ 4x1
- 50 kg @ 1x1
- 60 kg @ 1x3
- 50 kg @ 8x1
- Cable: Straight-arm standing pull-down
- 15 kg @ 15x2
- Cable: Woodchopper (variant 1)
- 15 kg @ 15x2
- Cable: Woodchopper (variant 2)
- 15 kg @ 15x2
- BB Curl
- 20 kg @ 12x3
Machine flys
The chest was tired after doing the DB bench press, but it went fine. Decided to do 30 kg instead of 40 kg. Lots of chest sets in total, interesting to see the results.
DB Bench press
The weight was too light, but the 20 reps were tough but good exercise for the arms. Will see how I proceed.
BB Seal row
First exercise of the day and I didn't do any warm-up. The sets felt heavy and tougher than usual.
Hanging leg raises
Was unable to hold a 10 kg DB between my ankles so I decided to do 8x2 instead of 6x2.
L-sit
Was very challenging, perhaps due to narrow hold, but probably just tired core.
Inclined crunches
Was very tough indeed!
Rotary torso
Well hello my old friend! Quite tough; I focused on doing focused and controlled perfect form reps. Decreased reps from 6 to 4 due to number of core exercises.
BB OhP
I felt really strong on the OhP today! The plan was 1x4, doing slow and controlled sets. Decided I'd skip the last set of 60 kg and instead do 8 reps of 50 kg. Was quite tough!
Cable: Straight-arm standing pull-down
Was too light-weight, but as I had done several core exercises already, I thought it was ok.
Cable: Woodchopper (variant 1 & 2)
Did 2 sets with the proper woodchopping movement, which is supposed to target the lateral side of the stomach muscles (rotating movement), however it should also target the lats I believe. Haven't done this one since my Kayaking programme of 2019.
The second variant was to rotate the torso, while keeping arms straight infront of me. Felt really good!
BB Curl
Last exercise of the session! I could really feel the burn on this one, but I managed! Mind of matter - or something. I found motivation from the Buff Dudes on this one!
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- Pull-ups
- 4
- 4
- 3
- 3
- KB Single-leg deadlift
- 12 kg @ 8x1
- 16 kg @ 3x1
- 20 kg @ 3x1
- BB Romanian Deadlift
- 70 kg @ 10x1
- BB Deadlift
- 140 kg @ 1x1
- Rack pull
- 140 kg @ 1x1 *Belt*
- 145 kg @ 1x1
- 150 kg @ 1x1
- 155 kg @ 1x1
- 160 kg @ 1x1
- 165 kg @ 1x1
- 170 kg @ 1x1
- DB Arnold press
- 14 kg @ 10x2
- 14 kg @ 6x1
- DB Hammer curl
- 10 kg @ 12x3
Pull-ups
Hell yeah, good start of the session!
KB Single-leg deadlift
Felt good! Nice glute acivation.
BB Romanian deadlift
<3 the exercise!
BB Deadlift
Nice to be able to pull-off!
Rack pull
Felt easier than first time!
DB Arnold press
Did a third set.
DB Hammer curl
Did a third set!
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- Cable: One-arm pulldown
- 15 kg @ 10x1
- 20 kg @ 10x1
- 20 kg @ 5x2
- BB Front squat
- 20 kg @ 10x1
- 40 kg @ 5x1
- 50 kg @ 3x1
- BB Back squat
- 70.0 kg @ 3x1
- 80.0 kg @ 3x1
- 90.0 kg @ 1x1
- 100.0 kg @ 1x1
- 100.0 kg @ 1x1 Belt
- 110.0 kg @ 1x1 Belt
- 120.0 kg @ 1x1
- 120.0 kg @ 1x1 Belt
- BB OhP
- 40 kg @ 10x2
- Chin-up
- 6x2
- Machine: Bensträck
- 80 kg @ 3x2
- Face pulls
- 15 kg @ 15x2
Great session! Although my right calf isn't 100 % yet I still managed to get up to 120 kg squat. But will continue to take it easy.
Cable: One-arm pulldown
Felt good, increased top set by one.
BB Front squat
Did a light workout.
BB Back squat
Did a longer warm-up that was a good choice. Planned to do 110 kg max, but did 120 kg. Felt < 90 %, but ok. Unused to using the belt. Will take some time getting used to.
BB OhP
Felt a bit greedy and decided to include into the session. First 1 sen then 3, but left it at 2 as I have bench and heavy OhP on Wednesday.
Chin-up
Did the planned 2 sets of 6! Felt amazing!
Machine: Bensträck
As I did a much lighter front squat session I decided to include a few heavy sets.
Face pulls
Good for the rotary cuff. Haven't done in ages.
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Bench press
- 40 kg @ 4x1
- 60 kg @ 4x1
- 70 kg @ 3x1
- 80 kg @ 3x1
- 90 kg @ 1x1
- 95 kg @ 1x1
- 100 kg @ 2x1 Bonus; gloves
- BB OhP
- 40 kg @ 3x1
- 50 kg @ 1x1
- 60 kg @ 2x1
- Rings: Ring static hold
- 10 (s)x3
- Rings: L-sit
- 7 (s) x3
- BB Seal row
- 70 kg @ 3x6
- 90 kg @ 1x1
- Cable: One-arm row
- 20 kg @ 10x2
- Machine utsida lår
- 25 kg @ 5x5
- Machine insida lår
- 25 kg @ 5x5
- Cable: Straight-arm standing pull-down
- 15 kg @ 15x2
- L-sit
- 8 (s) x1 *Wide*
- Hanging side twist
- 5x3
- BB Curl
- 20 kg @ 15x1
- 20 kg @ 10x2
Fucking awesome session! Bench, OhP, Curl!
BB Bench press
Holy shit, did a double on 100 kg on regular rack with the help of a spotter (for the mind games)!
BB OhP
Felt amazing! Did a double on 60 kg!
Rings: Ring static hold
Technique was very good for the first time, except that I wasn't able to bring my right elbow to my body. Too much strain on the elbows as it is.
Rings: L-sit
Tried this for increased difficulty. Felt lots in my biceps.
BB Seal row
Felt really good; have now come up with the best set-up so far. The right height of the floor and between myself and bar. Did one extra rep (max weight).
Cable: One-arm row
Classic from Kayaking programme days, felt great. I had perfect form. One set I leanedforward and back with the back; the second I only moved my shoulder/arm.
Machine utsida lår
Easier than the inside.
Machine insida lår
Tougher than the outside.
Cable: Straight-arm standing pull-down
Classic from the Kayaking programme days! Had perfect form! Could increase next time to 20 reps instead or +2,5 kg
L-sit
Widest grip, difficult!
Hanging side twist
Felt ok, but tired as I've done on rings earlier
BB Curl
Fucking awesome! 15 reps on first set and 3 sets total!
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- Deficit deadlift
- 70 kg @ 6x1
- 100 kg @ 6x1
- 1.5 deadlift
- 70 kg @ 6x1
- 100 kg @ 3x1
- Snatch deadlift
- 70 kg @ 6x1
- 100 kg @ 6x1
- 120 kg @ 1x1
- BB Deadlift
- 140 kg @ 1x1
- Rack pull
- 140 kg @ 1x1 Belt
- 145 kg @ 1x1 Belt
- 150 kg @ 1x1 Belt
- 155 kg @ 1x1 Belt
- 160 kg @ 1x1 Belt
- 165 kg @ 1x1 Belt
- 170 kg @ 1x1 Belt, PR
- DB Arnold press
- 12 kg @ 12x2
- 12 kg @ 6x1
- DB Hammer curl
- 10 kg @ 12x2
- 10 kg @ 6x1
- Pull-ups
- 6 PR
Tough but great workout! Think I have figured out how to use the belt on DLs, pull-ups PR
Deficit deadlift
A very nice exercise but first of the day and early. Hamstrings felt tight in the beginning.
1.5 deadlift
Really challenging! However I felt that I had improved, as I could hold the bar and count controlled for 3 (s). Nice tension on the core!
Snatch deadlift
The most fun of these auxillary exercises! Did go for a single of 120 kg - success!
BB Deadlift
140 kg, a tad slow, but really now issues at all! Feels nice to just be able to pull one off when I want to!
Rack pull
Updated the plan to go higher than last time and as I felt I figured out the belt, I did 165 kg and felt I could do one more, so I did 170 kg! Didn't want to risk a failure on 175 kg and over-do-it in general.
DB Arnold press
14 kg DBs were taken so I lower the weight by 2 kg and increased the reps by 2. With the lower weight I felt I could do a third set.
DB Hammer curl
As I had decided to skip the regular curl I felt I could increase the reps by 4. With the lower weight I felt I could do a third set.
Pull-ups
When deciding to increase the weight on the Rack pulls, I also decided to only do one set of pull-ups but max-out and aim for 6 and new PR - Success!
Mars
-
- -
Comments
Rest
Rest
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Deadlift
- 40 kg @ 10x1
- 80 kg @ 5x1
- 100 kg @ 10x1
- BB Pause Deadlift
- 100 kg @ 5x1
- BB 1.5 Deadlift + Pause deadlift
- 100 kg @ 3x1
- BB Bench press
- 40 kg @ 10x1
- 60 kg @ 10x1
- 80 kg @ 7x1
- BB Back squat ***
- 40 kg @ 10x1
- 50 kg @ 10x1
- 60 kg @ 7x1
- Bar Chin-ups
- +0 kg @ 6x3
- Bar L-sit
- +0 kg @ 10 (s)x1
- +0 kg @ ~12 (s)x1
Comments
Felt awesome being back in the gym, even though I only missed one session!
BB Deadlift
Felt great!
BB Pause Deadlift
BB 1.5 Deadlift + Pause deadlift
BB Bench press
BB Back squat ***
Legs (quads) were quite tired already.
Bar Chin-ups
Tough, but felt great to be able to do 6x3!
Bar L-sit
Tough as nails!
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Clean pull
- 40 kg @ 3x1
- 50 kg @ 3x1
- 60 kg @ 3x3
- BB Pendlay row
- 40 kg @ 3x1
- 50 kg @ 3x1
- 60 kg @ 3x1
- 70 kg @ 3x1
- 80 kg @ 1x1
- 90 kg @ 1x1
- 100 kg @ 1x1
- BB Back squat walkout
- 70 kg @ 1x1
- 100 kg @ 1x1
- 110 kg @ 1x1
- 120 kg @ 1x2
- 130 kg @ 1x2
- 140 kg @ 1x1
- 150 kg @ 1x2
- Bar Chin-up
- +0 kg @ 10x1
- +0 kg @ 6x1
- L-sit
- +0 kg : 8-10 (s) @ 1x1
- +0 kg : 6-8 (s) @ 1x1
- Cable Face pulls
- 15 kg @ 20x1
- 15 kg @ 10x2
Comments
BB Clean pull
BB Pendlay row
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 0 kg, 20 reps
- BB Back squat
- 40 kg 5x1
- 50 kg 5x1
- 60 kg 3x1
- 70 kg 3x1
- 100 kg 1x1 ***
- 110 kg 1x1
- 120 kg 1x1
- 100 kg 1x1 ***
- DB 1h Row
- 50 kg @ 2x3
- Straight-arm pulldown
- 25 kg @ 10x1
- 30 kg @ 10x1
- 35 kg @ 10x1
- Facepulls
- 15 kg @ 10x1
- 20 kg @ 10x2
- "Injury prevention"
- Wrists 2 kg @ 15x2
- Rotator cuff 2 kg @ 10x2
- Thor pronation 2 kg @ 10x2
- V-raise 2.5 kg @ 15x2
Fitness FAQs shoulder exercises
Comments
BB Back squat
DB 1h Row
"Injury prevention"
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- Push-ups
- +25 kg @ 6x3
- +25 kg @ 3x1
- +0 kg @ 20x1
- BB BoR
- 40 kg @ 10x1
- 50 kg @ 2x1
- 60 kg @ 2x1
- 70 kg @ 2x1
- 80 kg @ 2x1
- 90 kg @ 1x2 Failure
100 kg @ 1x1
- BB OhP
- 40 kg @ 4x1
- 50 kg @ 2x1
- 60 kg @ 4x2
- DB Bench press
- 12 kg @ 15x2
- 16 kg @ 12x1
- Face pulls
- 15 kg @ 5x1
- 20 kg @ 5x1
- 25 kg @ 5x1
- 30 kg @ 5x1
- Cable: Woodchopper (variant 2)
- 15 kg @ 5x1
- 20 kg @ 5x1
- 25 kg @ 5x1
- Bar: Hanging leg-raises
- +0 kg @ 8x2
- Bar: L-sit
- 8 (s)x2
Comments
Push-ups
Really heavy! Decided to incease by 1 rep. However realised I won't be able to do the 5 sets. So instead I dropped to 3 reps on set 4 and did max nr of reps on set 5.
BB BoR
Wasn't in the zone and hadn't done the exercise in a long time. That was kind of the point to test my strength. But still. Worked up to 80 kg, and played around with angle of pull (towards the chest/upper stomach, or hips/lower stomach). Grip stayed pretty much the same, a bit wider than deadlift grip.
Failed 90 kg on 2 attempts. Dissapointed by the result even though I probably shouldn't.
BB OhP
Bought a snickers and go myself really pumped up for the favorite OhP! Did it by the book, even though I felt a bit wobbly I felt strong.
DB Bench press
Was tough (lots of arms and second chest exercise) but felt great, had a nice mind-muscle connection.
Face pulls
I'm starting to really like this exercise. Not a surprise perhaps, as it's supposed to be good for the rotator cuff and Kayaking! Went for strength this time.
Cable: Woodchopper (variant 2)
Went for strength this time! Felt tough and nice.
Bar: Hanging leg-raises
Narrow grip and strapless. Felt really good! No pain in right ringfinger at all.
Bar: L-sit
Wider grip as usual. Strapless - felt great, had complete controll of my legs, was at 90 degrees!
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Romanian deadlift
- 40 kg @ 10x1
- 70 kg @ 10x1
- 130 kg @ 10x1
- 130 kg @ 8x1
- 130 kg @ 6x1
- Pull-ups
- +0 kg @ 3x5
- DB Farmer's walk
- 20 kg @ 10 (s)x2
- 20 kg @ 10 (s)x2
- L-sit
- +0 kg @ 8 (s)
Comments
BB Romanian deadlift
Hell yeah! It felt amazing! The new shorts were also amazing! I could let the bar track the thigh without getting "stuck". I felt strong as well seing my thighs.
DB Farmer's walk
Standard distance, no rest. Then Standard distance with rest.
Pull-ups
Focused on form and did the sets without straps! I had moderate amount of rest; on the shorter side.
L-sit
Finished off with an L-sit, perfect form imo.
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Back squat
- 40 kg 5x1
- 50 kg 5x1
- 60 kg 3x1
- 70 kg 3x1
- 100 kg 1x5 ***
- DB 1h Row
- 50 kg @ 1x4
- 50 kg @ 2x1
- BB Back extention
- 40 kg @ 5x2
- 50 kg @ 5x2
- "Injury prevention"
- Wrists 2 kg @ 15x2
- Rotator cuff 2 kg @ 13x2
- Thor pronation 2 kg @ 10x2
- V-raise 2.5 kg @ 15x2
- Facepulls
- 15 kg @ 15x2
Fitness FAQs shoulder exercises
Comments
BB Back squats
Focus: Depth @ pin 4. Felt much better than last week. I was able to have a good mind-muscle connection. Tried a wide stance with toes pointed outward. Felt much better, especially in the well. Torso position is great!
DB 1h Row
Staps. Felt great! On set 4 it started to feel heavy, so I increased the rest, had pretty much super-setted previously.
BB Back extention
Exercise felt heavy. Initial plan was 40 - 50 - 40 - 50, but I forgot. Felt nice working on a platform.
"Injury prevention"
I like taking the time to do these. The Thor pronation is easiest to do at home, but also easiest to forget - am I that guy that goes to the gym with a dumbbell? Face pulls felt heavy.
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Bench press
- 40 kg @ 10x1
- 70 kg @ 3x1
- 80 kg @ 1x1
- 90 kg @ 1x1
- 100 kg @ 1x4
- BB Seal row
- 70 kg @ 3x1
- 90 kg @ 1x5
- BB Overhead squat
- 30 kg @ 1x1
- 35 kg @ 1x1
- 40 kg @ 1x1
- 45 kg @ 1x1
- 45 kg @ 1x1
- BB Klokov press
- 30 kg @ 3x1
- 35 kg @ 1x3
- 40 kg @ 1x1
- Russian twist
- +10 kg
- Hanging leg-raises (rings)
- 5-3-4-3
Comments
Was tired in the beginning (early session), mood was a bit off, but towards the end (OSq & Klokov) things brigthened up!
BB Bench press
BB Seal row
Overhead squat
Klokov press
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Romanian deadlift
- 40 kg @ 10x1
- BB Deadlift
- 40 kg @ 10x1
- 80 kg @ 10x1
- 150 kg @ 3x1
- 150 kg @ 1x1
- Dips
- +0 kg @ 5x2
- BB Curl
- 30 kg @ 3x1
- 35 kg @ 3x1
- 40 kg @ 3x1
- 30 kg @ 3x1
- 35 kg @ 3x1
- 40 kg @ 3x1
- Pull-ups
- +0 kg @ 4x2
- +0 kg @ 3x2
Comments
BB Deadlift
BB Romanian deadlift
Dips
BB Curl
Pull-ups
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Back squat
- 40 kg 5x1
- 50 kg 5x1
- 60 kg 3x1
- 70 kg 1x1
- 80 kg 1x1
- 90 kg 1x1
- 100 kg 1x1 *
- 100 kg 1x1 **
- 100 kg 1x1 ***
- 60 kg 1x1 ***
- 70 kg 1x1 ***
- 80 kg 1x1 ***
- 90 kg 1x1 ***
- 100 kg 3x1 ***
- 100 kg 1x1 ***
- "Injury prevention"
- Wrists 2 kg @ 15x2
- Rotator cuff 2 kg @ 13x2
- Thor pronation 2 kg @ 10x2
- V-raise 2.5 kg @ 15x2
- Facepulls
- 15 kg @ 15x2
- Fitness FAQs shoulder exercises
Comments
BB Back squat
Focus: Deep squats
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- DB Bench press
- 12 kg @ 15x3
- 16 kg @ 12x1 *
- Machine flys
- 20 kg @ 12x2
- 30 kg @ 8x2
- BB OhP
- 40 kg @ 4x1
- 50 kg @ 1x1
- 60 kg @ 3x2
- 60 kg @ 1x1
- Cable: Face pulls
- 15 kg @ 10x1
- 20 kg @ 5x1
- 15 kg @ 10x1
- 25 kg @ 5x1
- Bar: Hanging leg raises
- +0 kg @ 8x3
- Decline crunches
- +0 kg @ 8x3
Comments
DB Bench press
Felt quite ok! Feeling more stable on the movement.
Machine flys
Felt ok too. Getting better at the mind-muscle connection thing.
BB OhP
Hell yeah! A PR on total volume at 60 kg and PR on reps. I could have done a fifth rep, but I chickened out!
Cable: Face pulls
Better at the movement, hand-placement, choice of rope. Felt nice going for strength.
Bar: Hanging leg raises
Been a while. Did 8 great reps!
Decline crunches
Love it. Hate it. Crunch it; 8 reps. not too bad.
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Bent over row
- 70 kg @ 2x2
- BB Shrug
- 70 kg @ 2x1
- 100 kg @ 2x1
- Rack pull
- 70 kg @ 1x1
- 100 kg @ 1x1
- 120 kg @ 1x1
- 140 kg @ 1x1 Belt, Success
- 150 kg @ 1x1 Belt, Success
- 160 kg @ 1x1 Belt, Success
- 170 kg @ 1x1 Belt, Success
- 180 kg @ 1x1 Belt, Success
- 200 kg @ 1x1 Belt, Fail
- Pull-ups
- +10 kg @ 2x1
- +10 kg @ 1x1
- +0 kg @ 4x1
- +0 kg @ 3x2
- DB Curls
- 12 kg @ 16x2
- DB Triceps kickback
- 8 kg @ 20x1
- DB Lateral raises
- 8 kg @ 16x2
Comments
BB Bent over row
Felt heavy and rusty.
BB Shrug
Felt great.
Rack pull
Managed to increase my Rack pull by 10 kg! I decided to go direcly at 200 kg, which I couldn't lift the bar. I did feel it mostly in my lower back, which isn't idea, but nothing serious. The discomfort eased throughout the day.
Next time I'm going to see if I can do 190 kg instead or aim for multiple singles, possibly with short rest.
Pull-ups
Felt that I didn't have good enough form; barely passed the bar. However when doing +0 kg I felt light as a feather!
DB Curls
Decided to go to failure, on lighter DBs, 12 kg instead of usual 10 though. Also decided to only do 2 sets because of this.
DB Triceps kickback
Did only one set. Triceps were dead after.
DB Lateral raises
Felt really strong on the raises.
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- Cable: Woodchopper (variant 2)
- 15 kg @ 15x2
- Cable: Straight-arm pull-down
- 15 kg @ 15x2
- DB Shoulder press, seated
- 20 kg @ 5x2
- DB Curl
- 10 kg @ 12x2
- DB Triceps kickback
- 8 kg @ 10x2
- DB Lateral raise
- 8 kg @ 10x2
Comments
Cable: Woodchopper (variant 2)
Cable: Straight-arm pull-down
DB Shoulder press, seated
DB Curl
DB Triceps kickback
DB Lateral raise
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Bench press
- 40 kg @ 10x1
- 70 kg @ 3x1
- 80 kg @ 3x1
- 90 kg @ 2x1
- 100 kg @ 1x1
- 70 kg @ 3x2
- 80 kg @ 3x1
- 90 kg @ 2x1
- Cable: One-arm pulldown
- 15 kg @ 5x1
- 20 kg @ 10x1
- 25 kg @ 5x1
- 30 kg @ 5x1
- BB Curl
- 20 kg @ 14x3
Comments
Was feeling tired in the beginning of the session and first lifts of BP, but then it sorted itself out.
Bench press
During the first lifts of BP, but then it sorted itself out. It felt great to go up to 100 kg unspotted (2nd time).
I liked the new scheme pyramid and reversed pyramid, going to be useful later.
Cable: One-arm pull-down
Felt really good. Applying the mind-mucle connection here and trying to extend the lat as much a possible.
BB Curl
Felt epic, biceps died! New PR for reps!
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- Farmer's walk
- 30 kg @ 2x2
- Waiters's walk
- 10 kg @ 1
- Z-press
- 20 kg @ 6x2
- KB: Single-leg Deadlift
- 10 kg @ 5x1
- 18 kg @ 5x1
- 24 kg @ 3x3
- Machine: Sled
- 100 kg @ 10x3
- Machine: Insida lår
- 25 kg @ 5x4
- Machine: Utsida lår
- 25 kg @ 10x4
- Cable: Face-pulls
- 15 kg @ 15x2
Comments
BB Deadlift
April
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- Kayaking circuit (BB, 25 kg, 20 min)
- Bent over row
- Back squat
- Overhead press
- Deadlift
- Shrug
- Front squat
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- Kayaking circuit (BB, 25 kg, 20 min)
- Bent over row
- Back squat
- Overhead press
- Deadlift
- Shrug
- Front squat
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- Kayaking circuit (BB, 25 kg, 20 min)
- Bent over row
- Back squat
- Overhead press
- Deadlift
- Shrug
- Front squat
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Deadlift block 1 | Week 2
- BB Romanian deadlift
- 40 kg @ 10x1
- 70 kg @ 10x1
- 130 kg @ 10x1
- 130 kg @ 8x1
- 130 kg @ 6x1
- BB Back squat
- 40 kg @ 3x1
- 50 kg @ 3x1
- 70 kg @ 3x1
- 100 kg @ 1x3
- DB 1h row
- 50 kg @ 2x3
- DB Arnold press (Sitting)
- 14 kg @ 10x2
- Cable: One-arm pulldown
- 20 kg @ 12x1
- 30 kg @ 12x1
- BB Curl
- 30 kg @ 3x1
- 35 kg @ 3x1
- 40 kg @ 3x1
- 30 kg @ 1x1
- 35 kg @ 1x1
- 40 kg @ 1x1
- 45 kg @ 1x1
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Deadlift block 1 | Week 2
- BB Clean pull
- 40 kg 3x1
- 50 kg 1x3
- 60 kg 1x3
- 70 kg 1x3
- BB Bench press
- 40 kg @ 10x1
- 70 kg @ 3x1
- 80 kg @ 3x1
- 90 kg @ 1x1
- 100 kg @ 3x1
- BB Pendlay row
- 40 kg @ 3x1
- 50 kg @ 3x1
- 60 kg @ 3x1
- 70 kg @ 1x1
- 80 kg @ 1x1
- 90 kg @ 1x1
- BB Klokov press
- Bar: Hanging leg raise
- Handstand progression
- Dragonfly progression
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Deadlift block 1 | Week 2
- BB Deadlift
- 40 kg @ 10x1
- 80 kg @ 10x1
- 150 kg @ 3x5
- BB Sumo Deadlift
- 140 kg @ 1x1
- Pull-ups
- +0 kg @ 15 total
- DB Farmer's walk
- 20 kg @ 10 (s)x2
- 30 kg @ 10 (s)x2
- 40 kg @ 10 (s)x2
Comments
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
1 000 # break | Home workout Week 1
- BB Deadlift
- 50 kg @ 10x1
- 80 kg @ 6x1
- 100 kg @ 10x1
- BB Deadlift
- 100 kg @ 10x1
- BB Deadlift
- 100 kg @ 10x1
- BB Curl
- 30 kg @ 6x2
- BB Triceps extention
- 30 kg @ 8x2
- BB Curl
- 30 kg @ 6x1
- BB Triceps extention
- 30 kg @ 8x1
- Russian twist
- +10 kg @ 20x2
- Plank
- 30 (s)x2
- BB Deadlift
- 100 kg @ 10x1
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
1 000 # break | Home workout Week 1
- Archer push-ups
- +0 kg @ 4x1
- Decline push-ups
- +0 kg @ 10x2
- Deficit push-ups
- 5x2
- BB Bent over rows
- 40 kg @ 10x1
- 50 kg @ 10x3
- Incline push-ups
- +0 kg @ 10x2
- Diamond push-ups
- 5x2
- Ab roll-out
- 8x4
- BB Curl
- 30 kg @ 6x2
Comments
Push-ups
BB BoR
Normal width & towards lower back
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
1 000 # break | Home workout Week 1
- BB Overhead press
- 30 kg @ 5x1
- 40 kg @ 4x1
- 50 kg @ 6x2
- BB Klokov press
- 30 kg @ 6x2
- BB Front squat
- 40 kg @ 10x2
- BB back squat
- 50 kg @ 10x2
- Santana press
- +0 kg @ 5x2x1
- BB Curl
- 30 kg @ 6x1
Comments
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
1 000 # break | Home workout Week 1
- Power clean
- 40 kg @ 10x1
- Power clean + Push press
- 40 kg @ 1x10
- Power clean + Overhead squat
- 30 kg @ 1x5
- -
- Ring: Pull-ups
- 6x4
- Core
- DB Farmer's walk
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- Kayaking circuit (BB, 20 kg, 20 min)
- Bent over row
- Back squat
- Overhead press
- Deadlift
- Shrug
- Front squat
Comments
Kayaking circuit (BB, 20 kg, 20 min)
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- Kayaking circuit (BB, 20 kg, 20 min)
- Bent over row
- Back squat
- Overhead press
- Deadlift
- Shrug
- Front squat
Comments
Kayaking circuit (BB, 20 kg, 20 min)
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- Kayaking circuit (BB, 20 kg, 20 min)
- Bent over row
- Back squat
- Overhead press
- Deadlift
- Shrug
- Front squat
Comments
Kayaking circuit (BB, 20 kg, 20 min)
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Back squat
Comments
BB Back squat
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Bench press
Comments
BB Bench press
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Deadlift
Comments
2021-03-29
-
- -
Comments
Rest
Rest
2021-03-31
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Deadlift
- 40 kg @ 10x1
- 80 kg @ 5x1
- 100 kg @ 10x1
- BB Pause Deadlift
- 100 kg @ 5x1
- BB 1.5 Deadlift + Pause deadlift
- 100 kg @ 3x1
- BB Bench press
- 40 kg @ 10x1
- 60 kg @ 10x1
- 80 kg @ 7x1
- BB Back squat ***
- 40 kg @ 10x1
- 50 kg @ 10x1
- 60 kg @ 7x1
- Bar Chin-ups
- +0 kg @ 6x3
- Bar L-sit
- +0 kg @ 10 (s)x1
- +0 kg @ ~12 (s)x1
Comments
Felt awesome being back in the gym, even though I only missed one session!
BB Deadlift
Felt great!
BB Pause Deadlift
BB 1.5 Deadlift + Pause deadlift
BB Bench press
BB Back squat ***
Legs (quads) were quite tired already.
Bar Chin-ups
Tough, but felt great to be able to do 6x3!
Bar L-sit
Tough as nails!
2021-04-02
- Overhead squat 20 kg bar, 6 reps
- Behind the neck press 20 kg bar, 6 reps
- Good morning 20 kg bar, 6 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Handstand
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Leg raise
- Hip mobility
- BB Back extention 20 kg, 10 reps
- BB Clean pull
- BB Pendlay row
- 40 kg @ 3x1
- 50 kg @ 3x1
- 80 kg @ 3x1
- 90 kg @ 1x3
Comments
BB Clean pull
BB Pendlay row
Maj
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- Kayaking circuit (BB, 30 kg, 20 min)
- Bent over row
- Back squat
- Overhead press
- Deadlift
- Shrug
- Front squat
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- Kayaking circuit (BB, 30 kg, 20 min)
- Bent over row
- Back squat
- Overhead press
- Deadlift
- Shrug
- Front squat
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- Kayaking circuit (BB, 30 kg, 20 min)
- Bent over row
- Back squat
- Overhead press
- Deadlift
- Shrug
- Front squat
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Back squat
- DB 1h row
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- KB: Single-leg deadlift
- Dips (chest)
- BB Pendlay row
- BB Overhead press
- Farmer's walk
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Back squat
- BB Rack pull
- BB Curl
- DB Triceps kickback
- DB Lateral raise
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Back squat
- DB 1h row
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Front squat
- Dips (chest)
- BB Pendlay row
- Bar: Hanging leg raises
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Back squat
- BB Snatch pull
- Pull-ups
- BB Curl
- DB Triceps kickback
- DB Lateral raise
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Bench press
- 40 kg @ 10x1
- 70 kg @ 3x1
- 80 kg @ 3x1
- 90 kg @ 1x1
- 100 kg @ 3x2
- DB 1h row
- BB Farmer's walk
- Cable: Face-pulls
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead press
- BB Pendlay row
- Bar: Hanging leg raises
- Cable: Straight-arm pull-down
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Bench press
- BB Rack Pull
- DB Farmer's walk
- BB Curl
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- DB Bench press
- 12 kg @ 15x2
- 16 kg @ 12x1
- Dips (chest)
- +0 kg @ 5x2
- BB Back squat
- 40 kg @ 5x1
- 50 kg @ 5x1
- 60 kg @ 3x1
- 70 kg @ 3x1
- 100 kg @ 3x1
- DB 1h row
- DB Farmer's walk
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Bench press
- 40 kg @ 10x1
- 70 kg @ 3x1
- 80 kg @ 3x1
- 90 kg @ 1x1
- 100 kg @ 2x3
- BB Pendlay row
- Bar: Hanging leg raises
- Cable: Straight-arm pull-down
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- Push-ups
- Machine: Fly
- Pull-ups
- BB Snatch pull
- DB Farmer's walk
Comments
Juni
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Back squat
-
Comments
BB Back squat
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Back squat
-
Comments
BB Bench press
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Back squat
-
Comments
BB Deadlift
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Bench press
-
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Bench press
-
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Bench press
-
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Deadlift
- BB Sumo deadlift
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Deadlift
- BB Sumo deadlift
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Deadlift
- BB Sumo deadlift
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Juli
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Deadlift
- 70 kg @ 10x1
- 100 kg @ 1x1
- 120 kg @ 1x1
- 130 kg @ 1x1
- 140 kg @ 1x1 Belt
- 145 kg @ 1x1 Belt
- 150 kg @ 1x1 Belt
- 155 kg @ 1x1 Belt
- 160 kg @ 1x1 Belt
- 165 kg @ 1x1 Belt
- 170 kg @ 1x1 Belt
- 175 kg @ 1x1 Belt, goal 1
- 180 kg @ 1x1 Belt, Bonus
- 185 kg @ 1x1 Belt, Bonus
- 190 kg @ 1x1 Belt, Bonus
- 190 kg @ 1x1 Belt, Bonus
- 200 kg @ 1x1 Belt, goal 2
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Bench press
- 40.0 kg @ 4x1
- 60.0 kg @ 4x1
- 70.0 kg @ 3x1
- 80.0 kg @ 3x1
- 90.0 kg @ 1x1
- 95.0 kg @ 1x1
- 100.0 kg @ 1x1
- 105.0 kg @ 1x1
- 110.0 kg @ 1x1 Goal
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Back squat
- 70.0 kg @ 3x1
- 80.0 kg @ 3x1
- 90.0 kg @ 1x1
- 100.0 kg @ 1x1
- 100.0 kg @ 1x1 Belt
- 110.0 kg @ 1x1 Belt
- 120.0 kg @ 1x1 Belt
- 130.0 kg @ 1x1 Belt
- 135.0 kg @ 1x1 Belt
- 140.0 kg @ 1x1 Belt
- 145.0 kg @ 1x1 Belt
- 145.0 kg @ 1x1 Belt
- 150.0 kg @ 1x1 Belt
- 155.0 kg @ 1x1 Belt, Goal
Comments
Augusti
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
September
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
Oktober
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
November
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
December
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
- BB Overhead squat 20 kg bar, 6 reps
- BB Overhead press 20 kg bar, 6 reps
- BB Behind the neck press 20 kg bar, 6 reps
- BB Klokov press 20 kg bar, 6 reps
- BB Good morning 20 kg bar, 6 reps
- BB Curl 20 kg bar, 6 reps
- BB Back extention 20 kg, 10 reps
- Front raises 2.5 kg, 10 reps
- Lateral raises 2.5 kg, 10 reps
- Hamstring strech
- Quadriceps strech
- Glutus maximus stretch
- Hip mobility
- Handstand
- Dragonfly
Comments
Machine bensträck
Machine lårcurl
Machine utsida lår
Machine insida lår
Russian twist