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Frequency per week
  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct

Frequency per month

October 2025

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

September 2025

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

August 2025

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

July 2025

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

June 2025

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

May 2025

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

April 2025

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

March 2025

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

February 2025

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28

January 2025

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

December 2024

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

November 2024

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

October 2024

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

September 2024

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

August 2024

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

July 2024

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

June 2024

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

May 2024

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

April 2024

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

March 2024

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

February 2024

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29

January 2024

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

December 2023

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

November 2023

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

October 2023

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

September 2023

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

August 2023

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

July 2023

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

June 2023

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

May 2023

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

April 2023

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

March 2023

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

February 2023

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28

January 2023

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

December 2022

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

November 2022

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

October 2022

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

September 2022

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

August 2022

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

July 2022

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

June 2022

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

May 2022

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

April 2022

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

March 2022

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

February 2022

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28

January 2022

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

December 2021

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

November 2021

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

October 2021

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

September 2021

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

August 2021

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

July 2021

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

June 2021

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

May 2021

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

April 2021

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

March 2021

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

February 2021

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28

January 2021

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

December 2020

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

November 2020

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

October 2020

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

September 2020

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

August 2020

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

July 2020

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

June 2020

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

May 2020

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

April 2020

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

March 2020

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

February 2020

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29

January 2020

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

December 2019

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

November 2019

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

October 2019

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

September 2019

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

August 2019

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

July 2019

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

June 2019

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

May 2019

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

April 2019

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

March 2019

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

February 2019

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28

January 2019

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

December 2018

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

November 2018

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

October 2018

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

September 2018

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

August 2018

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

July 2018

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

June 2018

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

May 2018

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

April 2018

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30

March 2018

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

February 2018

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28

January 2018

Su Mo Tu We Th Fr Sa
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31

Notes

  • Oct 10 2025
    Home workout Friday, Oct 10, 2025 at 1:56pm Burpee Set 1: 15 reps Set 2: 0 reps Push Up Set 1: 30 reps Set 2: 0 reps Set 3: 0 reps Squat (Bodyweight) Set 1: 30 reps Set 2: 25 reps Plank Set 1: 2min 32s Bench Dip Set 1: 30 reps Set 2: 0 reps Set 3: 0 reps Superman Set 1: 15 reps Set 2: 0 reps Lunge Set 1: 0 reps Set 2: 0 reps Crunch Set 1: 30 reps Set 2: 25 reps Glute Bridge Set 1: 30 reps @hevyapp https://hevy.com/workout/eefe95d1-8b02-4dc4-99d8-9bdeca5d51be
  • Oct 8 2025
    Home workout Wednesday, Oct 08, 2025 at 11:56am Burpee Set 1: 15 reps Set 2: 0 reps Push Up Set 1: 30 reps Set 2: 20 reps Set 3: 0 reps Squat (Bodyweight) Set 1: 30 reps Set 2: 25 reps Plank Set 1: 2min 24s Bench Dip Set 1: 30 reps Set 2: 0 reps Set 3: 15 reps Superman Set 1: 15 reps Set 2: 0 reps Lunge Set 1: 0 reps Set 2: 0 reps Crunch Set 1: 30 reps Set 2: 25 reps Glute Bridge Set 1: 30 reps @hevyapp https://hevy.com/workout/63e18bf8-f322-4cb8-b65f-f592ab601842
  • Oct 2 2025
    Home workout Thursday, Oct 02, 2025 at 11:34am Push Up Set 1: 30 reps Set 2: 20 reps Set 3: 0 reps Glute Bridge Set 1: 25 reps Squat (Bodyweight) Set 1: 30 reps Set 2: 25 reps Plank Set 1: 2min 3s Bench Dip Set 1: 30 reps Set 2: 25 reps Set 3: 0 reps Superman Set 1: 15 reps Set 2: 0 reps Lunge Set 1: 0 reps Set 2: 0 reps Burpee Set 1: 15 reps Set 2: 0 reps Crunch Set 1: 25 reps Set 2: 25 reps @hevyapp https://hevy.com/workout/47fb4125-b5d1-4610-9c34-28dbb9b5c28b
  • Sep 27 2025
    Home workout Saturday, Sep 27, 2025 at 12:03pm Push Up Set 1: 25 reps Set 2: 16 reps Set 3: 0 reps Glute Bridge Set 1: 25 reps Squat (Bodyweight) Set 1: 30 reps Set 2: 25 reps Plank Set 1: 1min 38s Bench Dip Set 1: 30 reps Set 2: 0 reps Set 3: 0 reps Superman Set 1: 15 reps Set 2: 0 reps Lunge Set 1: 0 reps Set 2: 0 reps Burpee Set 1: 15 reps Set 2: 0 reps Crunch Set 1: 25 reps Set 2: 0 reps @hevyapp https://hevy.com/workout/cc83e858-ab9e-4917-a000-1368b4784154
  • Sep 24 2025
    33 minute morning workout at park
  • Sep 22 2025
    Too hot at home for a full workout
  • Sep 14 2025
    30 minute workout in park
  • Sep 10 2025
    Home workout Wednesday, Sep 10, 2025 at 12:46pm Push Up Set 1: 30 reps Set 2: 0 reps Set 3: 0 reps Glute Bridge Set 1: 30 reps Squat (Bodyweight) Set 1: 0 reps Set 2: 25 reps Plank Bench Dip Set 1: 0 reps Set 2: 0 reps Set 3: 0 reps Superman Set 1: 20 reps Set 2: 0 reps Lunge Set 1: 0 reps Set 2: 0 reps Burpee Set 1: 15 reps Set 2: 0 reps Crunch Set 1: 0 reps Set 2: 0 reps @hevyapp https://hevy.com/workout/fc9214b1-77df-4a41-9fff-95c159593a7a + Diastasis workout with wife
  • Sep 4 2025
    Home workout Thursday, Sep 04, 2025 at 11:36am Push Up Set 1: 30 reps Set 2: 15 reps Set 3: 0 reps Glute Bridge Set 1: 30 reps Squat (Bodyweight) Set 1: 30 reps Set 2: 25 reps Plank Set 1: 1min 21s Bench Dip Set 1: 30 reps Set 2: 25 reps Set 3: 0 reps Superman Set 1: 17 reps Set 2: 10 reps Lunge Set 1: 0 reps Set 2: 15 reps Burpee Set 1: 10 reps Set 2: 0 reps Crunch Set 1: 25 reps Set 2: 30 reps @hevyapp https://hevy.com/workout/6351e687-8b91-4d66-8a4e-9b19401d37c4
  • Aug 14 2025
    30 minute workout at park
  • Jul 27 2025
    Morning workout at park
  • Jul 21 2025
    morning workout at park
  • Jul 5 2025
    Work out in park
  • Jul 2 2025
    Light workout in park to start the day
  • Jun 29 2025
    30 minute workout in park
  • Jun 26 2025
    Workout at park in good morning
  • Jun 22 2025
    Home workout Sunday, Jun 22, 2025 at 1:03pm Push Up Set 1: 30 reps Set 2: 25 reps Glute Bridge Set 1: 30 reps Squat (Bodyweight) Set 1: 30 reps Set 2: 25 reps Plank Set 1: 3min 10s Bench Dip Set 2: 25 reps Superman Set 2: 30 reps Lunge Set 2: 15 reps Burpee Set 1: 10 reps Crunch Set 1: 30 reps Set 2: 30 reps @hevyapp https://hevy.com/workout/571d6568-ff7e-4f48-9273-27a71a0def19
  • Jun 18 2025
    30 minute workout in park to start the morning
  • Jun 15 2025
    Home workout Sunday, Jun 15, 2025 at 2:42pm Push Up Set 1: 30 reps Set 2: 25 reps Glute Bridge Set 1: 30 reps Squat (Bodyweight) Set 1: 30 reps Plank Set 1: 3min 2s Bench Dip Set 1: 30 reps Superman Set 1: 25 reps Lunge Set 2: 15 reps Burpee Set 1: 15 reps Crunch Set 1: 30 reps @hevyapp https://hevy.com/workout/a3031ba4-03c3-4717-b884-5155a8072b60
  • Jun 13 2025
    Home workout Friday, Jun 13, 2025 at 2:10pm Push Up Set 1: 25 reps Set 2: 25 reps Glute Bridge Set 1: 30 reps Squat (Bodyweight) Set 1: 30 reps Set 2: 30 reps Plank Set 1: 3min 0s Bench Dip Set 1: 25 reps Set 2: 25 reps Superman Set 1: 25 reps Lunge Set 2: 15 reps Burpee Set 1: 15 reps Crunch Set 1: 25 reps @hevyapp https://hevy.com/workout/59f266e0-4bd4-4f21-b44a-480e78706664
  • Jun 11 2025
    Home workout Wednesday, Jun 11, 2025 at 2:18pm Push Up Set 1: 25 reps Set 2: 25 reps Glute Bridge Set 1: 25 reps Squat (Bodyweight) Set 1: 30 reps Set 2: 25 reps Plank Bench Dip Set 1: 25 reps Set 2: 25 reps Superman Set 1: 20 reps Lunge Set 1: 25 reps Set 2: 15 reps Burpee Set 1: 15 reps Set 2: 7 reps Crunch Set 1: 25 reps Set 2: 25 reps @hevyapp https://hevy.com/workout/6e765406-6e84-473f-a8ed-1331effaddf5
  • Jun 8 2025
    Work out at park
  • Jun 6 2025
    Home workout
  • Jun 4 2025
    Is light workout in the park
  • Jun 1 2025
    Workout in park
  • May 25 2025
    Home workout Sunday, May 25, 2025 at 2:57pm Push Up Set 1: 25 reps Set 2: 25 reps Glute Bridge Set 1: 25 reps Squat (Bodyweight) Set 1: 25 reps Set 2: 25 reps Plank Set 1: 2min 8s Bench Dip Set 1: 25 reps Set 2: 25 reps Superman Set 1: 20 reps Lunge Set 1: 25 reps Burpee Set 1: 10 reps Set 2: 7 reps Crunch Set 1: 25 reps Set 2: 25 reps @hevyapp https://hevy.com/workout/e69b07cb-5e0d-4a35-8dc5-7fa62b76d55d
  • May 22 2025
    30 minute workout in park
  • May 19 2025
    Is short workout at park
  • May 15 2025
    30 minute workout at park
  • May 11 2025
    Is short workout at park
  • May 4 2025
    30 minute workout in park
  • Apr 23 2025
    Work out in park
  • Apr 17 2025
    30 minute workout in park
  • Apr 13 2025
    30 minute workout and park
  • Apr 9 2025
    30 minute workout in park
  • Apr 6 2025
    Home workout Sunday, Apr 06, 2025 at 7:37pm Push Up Set 1: 25 reps Set 2: 25 reps Glute Bridge Set 1: 25 reps Squat (Bodyweight) Set 1: 25 reps Set 2: 25 reps Plank Set 1: 2min 2s Bench Dip Set 1: 25 reps Superman Set 1: 25 reps Lunge Set 1: 15 reps Burpee Set 1: 16 reps Set 2: 11 reps Crunch Set 1: 25 reps Set 2: 25 reps @hevyapp https://hevy.com/workout/51184786-508e-4ee9-9f22-159faa4450a3
  • Mar 30 2025
    30 minute workout in park
  • Mar 26 2025
    30 minute workout at park
  • Mar 23 2025
    Workout in park cut short by raining
  • Mar 21 2025
    Home workout Friday, Mar 21, 2025 at 4:28pm Push Up Set 1: 25 reps Set 2: 15 reps Glute Bridge Set 1: 25 reps Squat (Bodyweight) Set 1: 25 reps Plank Set 1: 1min 30s Bench Dip Set 1: 25 reps Set 2: 25 reps Superman Set 1: 25 reps Lunge Set 1: 8 reps Burpee Set 1: 10 reps Set 2: 14 reps Crunch Set 1: 25 reps @hevyapp https://hevy.com/workout/ea412a95-ddcf-4c67-8836-e6b572db1904
  • Mar 12 2025
    Park workout
  • Mar 9 2025
    Work out in park
  • Mar 7 2025
    Worked out app park
  • Mar 5 2025
    Workout in park
  • Feb 28 2025
    Home workout Friday, Feb 28, 2025 at 1:25pm Push Up Set 1: 25 reps Set 2: 15 reps Glute Bridge Set 1: 25 reps Squat (Bodyweight) Set 1: 25 reps Set 2: 25 reps Plank Set 1: 1min 36s Bench Dip Set 1: 25 reps Set 2: 25 reps Superman Set 1: 25 reps Lunge Set 1: 15 reps Burpee Set 1: 15 reps Set 2: 14 reps Crunch Set 1: 25 reps Set 2: 15 reps @hevyapp https://hevy.com/workout/6bce9669-520e-41cd-ad83-896a8996d658
  • Feb 26 2025
    Work out in park
  • Feb 22 2025
    Home workout Saturday, Feb 22, 2025 at 1:42pm Push Up Set 1: 25 reps Set 2: 10 reps Glute Bridge Set 1: 25 reps Squat (Bodyweight) Set 1: 25 reps Set 2: 25 reps Plank Set 1: 1min 32s Bench Dip Set 1: 15 reps Set 2: 22 reps Superman Set 1: 25 reps Lunge Set 1: 15 reps Set 2: 15 reps Burpee Set 1: 12 reps Set 2: 14 reps Crunch Set 1: 25 reps @hevyapp https://hevy.com/workout/593a715b-d0bc-4e1c-82dd-fcc550f32bb0
  • Feb 15 2025
    Home workout Saturday, Feb 15, 2025 at 1:23pm Push Up Set 1: 25 reps Set 2: 20 reps Set 3: 15 reps Glute Bridge Set 1: 25 reps Squat (Bodyweight) Set 1: 25 reps Set 2: 25 reps Plank Set 1: 2min 17s Bench Dip Set 1: 15 reps Set 2: 15 reps Superman Set 1: 25 reps Lunge Set 1: 15 reps Burpee Set 1: 15 reps Crunch Set 1: 20 reps Set 2: 15 reps @hevyapp https://hevy.com/workout/4e54c569-93eb-4d3e-9f8e-c60c10acc460
  • Feb 12 2025
    Home workout Wednesday, Feb 12, 2025 at 12:57pm Push Up Set 1: 25 reps Set 2: 15 reps Glute Bridge Set 1: 25 reps Squat (Bodyweight) Set 1: 25 reps Set 2: 25 reps Plank Set 1: 1min 59s Bench Dip Set 1: 15 reps Superman Set 1: 25 reps Lunge Set 1: 15 reps Burpee Set 1: 15 reps Set 2: 15 reps Crunch Set 1: 20 reps @hevyapp https://hevy.com/workout/bdd980dd-d16c-40b8-89df-319e72fa0eda
  • Feb 9 2025
    Home workout Sunday, Feb 09, 2025 at 1:06pm Push Up Set 1: 25 reps Set 2: 15 reps Set 3: 15 reps Glute Bridge Set 1: 25 reps Squat (Bodyweight) Set 1: 25 reps Set 2: 25 reps Plank Set 1: 1min 44s Bench Dip Set 1: 25 reps Set 2: 20 reps Superman Set 1: 15 reps Lunge Set 1: 15 reps Set 2: 15 reps Burpee Crunch Set 1: 15 reps Set 2: 12 reps @hevyapp https://hevy.com/workout/acd90293-0016-4b68-8441-cf1370430a8f
  • Feb 6 2025
    20 minute homework out
  • Feb 2 2025
    Body weight exercises at park
  • Dec 22 2024
    Afternoon workout 💪 Sunday, Dec 22, 2024 at 12:03pm Pull Up Set 1: 8 reps Set 2: 3 reps Set 3: 4 reps Preacher Curl (Dumbbell) Set 1: 10 kg x 12 Set 2: 0 kg x 15 Bicep Curl (Barbell) Set 1: 0 kg x 25 Crunch Set 1: 10 reps Crunch (Weighted) Set 1: 10 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 10 kg x 12 Side Bend (Dumbbell) Set 1: 17.5 kg x 20 Chest Fly (Dumbbell) Set 1: 10 kg x 10 Triceps Extension (Dumbbell) Set 1: 10 kg x 15 Squat (Barbell) Set 1: 0 kg x 15 Shrug (Dumbbell) Set 1: 17.5 kg x 10 Set 2: 17.5 kg x 10 Lat Pulldown (Cable) Set 1: 25 kg x 10 Bench Press (Barbell) Set 1: 10 kg x 15 Leg Press (Machine) Incline Bench Press (Barbell) Set 1: 10 kg x 7 Push Up Set 1: 15 reps Set 2: 11 reps Chest Dip Set 1: 12 reps Spinning Set 1: 10min 0s Bench Press W/O Weight Set 1: 10 kg x 20 @hevyapp https://hevy.com/workout/478cb99b-4799-4366-b3a2-8c651398ccd8
  • Dec 8 2024
    Epic grocery haul - 8k steps
  • Nov 13 2024
    stretching session with wife
  • Nov 8 2024
    Mobility exercises
  • Nov 3 2024
    Mobility work out with wife. Much needed.
  • Oct 25 2024
    Morning, exercise 25 push-ups 25 squats
  • Oct 24 2024
    Moving day - Twenty thousand steps.
  • Sep 28 2024
    Mobility workout with wife, plus squats and pushups.
  • Sep 23 2024
    Mobility workout.
  • Sep 19 2024
    Mobility workout
  • Sep 12 2024
    Carried water
  • Sep 7 2024
    Carried water
  • Sep 2 2024
    Carried water
  • Aug 28 2024
    Carried water
  • Aug 24 2024
    Carried water
  • Aug 19 2024
    Carried water
  • Aug 12 2024
    Walk in the woods Before & After dinner
  • Aug 6 2024
    Carried water
  • Aug 1 2024
    Mobility exercises
  • Jul 27 2024
    Mobility exercises
  • Jul 19 2024
    Is mobility exercises and carrying water
  • Jul 13 2024
    Mobility exercises
  • Jul 11 2024
    Mobility exercises
  • Jul 9 2024
    Carried water
  • Jun 22 2024
    Carried water
  • Jun 19 2024
    Mobility session with wife
  • Jun 13 2024
    Carried water
  • Jun 12 2024
    Light workout with wife
  • Jun 8 2024
    Carried water
  • Jun 5 2024
    Head and shoulder mobility exercises
  • Jun 2 2024
    Carried water - got soaked in the rain!
  • May 27 2024
    Carried water
  • May 26 2024
    Afternoon workout 💪 Sunday, May 26, 2024 at 3:28pm Pull Up Set 1: 18 reps Set 2: 16 reps Set 3: 16 reps Preacher Curl (Dumbbell) Set 1: 17.5 kg x 10 Bicep Curl (Barbell) Set 1: 20 kg x 15 Set 2: 20 kg x 7 Set 3: 20 kg x 6 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) Set 1: 25 kg x 25 Chest Fly (Dumbbell) Set 1: 20 kg x 15 Triceps Extension (Dumbbell) Set 1: 20 kg x 15 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 15 Lat Pulldown (Cable) Set 1: 55 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 14 Set 2: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 17 Incline Bench Press (Barbell) Push Up Set 1: 15 reps Chest Dip Set 1: 15 reps Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/97f2f589-0041-4bdc-9643-3b2342faf1de
  • May 22 2024
    Afternoon workout 💪 Wednesday, May 22, 2024 at 4:01pm Pull Up Set 1: 18 reps Set 2: 14 reps Set 3: 16 reps Preacher Curl (Dumbbell) Set 1: 17.5 kg x 10 Bicep Curl (Barbell) Set 1: 20 kg x 15 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) Set 1: 25 kg x 25 Chest Fly (Dumbbell) Set 1: 20 kg x 15 Triceps Extension (Dumbbell) Set 1: 20 kg x 15 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Lat Pulldown (Cable) Set 1: 55 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 12 Leg Press (Machine) Set 1: 70 kg x 17 Incline Bench Press (Barbell) Push Up Set 1: 15 reps Chest Dip Set 1: 15 reps Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/ef68a1db-8b20-4019-93ff-5b5826223e86
  • May 21 2024
    Carried water
  • May 19 2024
    Afternoon workout 💪 Sunday, May 19, 2024 at 4:16pm Pull Up Set 1: 18 reps Set 2: 14 reps Set 3: 16 reps Preacher Curl (Dumbbell) Bicep Curl (Barbell) Set 1: 20 kg x 14 Set 2: 20 kg x 7 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) Set 1: 25 kg x 25 Chest Fly (Dumbbell) Set 1: 20 kg x 14 Triceps Extension (Dumbbell) Set 1: 20 kg x 14 Squat (Barbell) Set 1: 10 kg x 25 Set 2: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Lat Pulldown (Cable) Set 1: 55 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 14 Leg Press (Machine) Incline Bench Press (Barbell) Push Up Chest Dip Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/d43a48b1-8e40-46f7-a961-5f52d794fb55
  • May 17 2024
    Afternoon workout 💪 Friday, May 17, 2024 at 4:01pm Pull Up Set 1: 18 reps Set 2: 14 reps Set 3: 16 reps Preacher Curl (Dumbbell) Set 1: 17.5 kg x 10 Bicep Curl (Barbell) Set 1: 20 kg x 13 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) Set 1: 25 kg x 25 Chest Fly (Dumbbell) Set 1: 20 kg x 13 Triceps Extension (Dumbbell) Set 1: 20 kg x 13 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 2: 25 kg x 20 Lat Pulldown (Cable) Set 1: 55 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 13 Leg Press (Machine) Set 1: 70 kg x 16 Incline Bench Press (Barbell) Push Up Set 1: 15 reps Chest Dip Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/6e0e9632-de94-4694-aa8d-b7172537f7ae
  • May 16 2024
    Carried water
  • May 15 2024
    Afternoon workout 💪 Wednesday, May 15, 2024 at 3:58pm Pull Up Set 1: 18 reps Set 2: 14 reps Set 3: 16 reps Preacher Curl (Dumbbell) Set 1: 17.5 kg x 10 Bicep Curl (Barbell) Set 1: 20 kg x 14 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) Set 1: 25 kg x 25 Chest Fly (Dumbbell) Set 1: 20 kg x 13 Triceps Extension (Dumbbell) Set 1: 20 kg x 13 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 20 Lat Pulldown (Cable) Set 1: 55 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 12 Leg Press (Machine) Set 1: 70 kg x 16 Incline Bench Press (Barbell) Push Up Set 1: 15 reps Chest Dip Set 1: 15 reps Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/801d97cc-5439-41cf-9339-a8e9a4c31886
  • May 12 2024
    Afternoon workout 💪 Sunday, May 12, 2024 at 4:14pm Pull Up Set 1: 18 reps Set 2: 12 reps Set 3: 16 reps Preacher Curl (Dumbbell) Set 1: 17.5 kg x 10 Bicep Curl (Barbell) Set 1: 20 kg x 12 Set 2: 20 kg x 8 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) Set 1: 25 kg x 20 Chest Fly (Dumbbell) Set 1: 20 kg x 12 Triceps Extension (Dumbbell) Set 1: 20 kg x 12 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 20 Lat Pulldown (Cable) Set 1: 55 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 15 Spinning Set 1: 10min 0s @hevyapp https://hevy.com/workout/WPb7JBF8PuH
  • May 11 2024
    Couples pulvic exercises
  • May 8 2024
    Afternoon workout 💪 Wednesday, May 08, 2024 at 1:20pm Pull Up Set 1: 18 reps Set 2: 12 reps Set 3: 10 reps Preacher Curl (Dumbbell) Set 1: 17.5 kg x 10 Set 2: 15 kg x 15 Bicep Curl (Barbell) Set 1: 20 kg x 10 Set 2: 20 kg x 7 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) Set 1: 25 kg x 20 Chest Fly (Dumbbell) Set 1: 20 kg x 11 Triceps Extension (Dumbbell) Set 1: 20 kg x 11 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 20 Lat Pulldown (Cable) Set 1: 55 kg x 8 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 15 Incline Bench Press (Barbell) Push Up Set 1: 15 reps Chest Dip Set 1: 15 reps Spinning Bench Press W/O Weight @hevyapp https://hevy.com/workout/e4f91a1c-cb7c-47a4-8608-909225c0b831
  • May 4 2024
    Ultimate palvic strength exercise routine with Doctor Bree
  • May 3 2024
    Afternoon workout 💪 Friday, May 03, 2024 at 3:49pm Pull Up Set 1: 18 reps Set 2: 12 reps Set 3: 15 reps Preacher Curl (Dumbbell) Set 1: 17.5 kg x 10 Bicep Curl (Barbell) Set 1: 20 kg x 14 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) Set 1: 25 kg x 25 Chest Fly (Dumbbell) Set 1: 20 kg x 10 Triceps Extension (Dumbbell) Set 1: 20 kg x 10 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Lat Pulldown (Cable) Set 1: 55 kg x 8 Bench Press (Barbell) Set 1: 30 kg x 13 Leg Press (Machine) Set 1: 70 kg x 15 Incline Bench Press (Barbell) Push Up Chest Dip Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/0927244b-c9d5-4392-817e-cdc1e7c1ac16
  • May 1 2024
    Afternoon workout 💪 Wednesday, May 01, 2024 at 3:52pm Pull Up Set 1: 18 reps Set 2: 12 reps Set 3: 14 reps Preacher Curl (Dumbbell) Set 1: 17.5 kg x 10 Bicep Curl (Barbell) Set 1: 20 kg x 14 Set 2: 20 kg x 7 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) Set 1: 25 kg x 20 Chest Fly (Dumbbell) Set 1: 20 kg x 10 Triceps Extension (Dumbbell) Set 1: 20 kg x 10 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Lat Pulldown (Cable) Set 1: 55 kg x 7 Bench Press (Barbell) Set 1: 30 kg x 12 Leg Press (Machine) Set 1: 70 kg x 15 Incline Bench Press (Barbell) Push Up Chest Dip Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/cb36dde5-10ca-4165-8318-6031c93b0075
  • Apr 28 2024
    Afternoon workout 💪 Sunday, Apr 28, 2024 at 4:43pm Pull Up Set 1: 18 reps Set 2: 12 reps Set 3: 13 reps Preacher Curl (Dumbbell) Set 1: 17.5 kg x 10 Bicep Curl (Barbell) Set 1: 20 kg x 13 Set 2: 20 kg x 8 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 23 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 23 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Lat Pulldown (Cable) Set 1: 50 kg x 11 Bench Press (Barbell) Set 1: 30 kg x 11 Leg Press (Machine) Set 2: 70 kg x 15 Incline Bench Press (Barbell) Push Up Chest Dip Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/bb96ebce-eb41-46e5-a54d-8904e0e21ec4
  • Apr 27 2024
    Carried water
  • Apr 24 2024
    Alpha-GPC Creatine (Powder) CONSCIOUS1â„¢ Detox-19 HMB Methylene Blue Oxiracetam (600 mg) Sirt6Activator Tribulus Terrestris (1 capsules) Vitamin B3 Vitamin C
  • Apr 23 2024
    Afternoon workout 💪 Tuesday, Apr 23, 2024 at 4:01pm Pull Up Set 1: 18 reps Set 2: 12 reps Set 3: 12 reps Preacher Curl (Dumbbell) Set 1: 17.5 kg x 10 Bicep Curl (Barbell) Set 1: 20 kg x 12 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 22 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 22 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 20 Lat Pulldown (Cable) Set 1: 50 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 12 Leg Press (Machine) Set 1: 70 kg x 16 Incline Bench Press (Barbell) Push Up Set 1: 15 reps Chest Dip Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/f47e35c2-b545-4669-be8a-941b7b692baf
  • Apr 22 2024
    Carried water
  • Apr 21 2024
    Afternoon workout 💪 Sunday, Apr 21, 2024 at 3:19pm Pull Up Set 1: 16 reps Set 2: 12 reps Set 3: 12 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 10 Set 3: 15 kg x 6 Bicep Curl (Barbell) Set 1: 20 kg x 11 Set 2: 20 kg x 7 Set 3: 20 kg x 6 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 20 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 20 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 17 Lat Pulldown (Cable) Set 1: 50 kg x 11 Bench Press (Barbell) Set 1: 30 kg x 11 Set 2: 30 kg x 8 Leg Press (Machine) Set 1: 70 kg x 15 Set 2: 70 kg x 15 Incline Bench Press (Barbell) Push Up Set 1: 12 reps Chest Dip Spinning Bench Press W/O Weight @hevyapp https://hevy.com/workout/02426206-7b3c-4dbc-b97f-f4a72acc5615
  • Apr 19 2024
    Afternoon workout 💪 Friday, Apr 19, 2024 at 3:41pm Pull Up Set 1: 16 reps Set 2: 12 reps Set 3: 12 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 18 Set 2: 15 kg x 13 Set 3: 15 kg x 6 Bicep Curl (Barbell) Set 1: 20 kg x 10 Set 2: 20 kg x 6 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 20 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 20 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 20 Lat Pulldown (Cable) Set 1: 50 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 10 Set 2: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 15 Set 2: 70 kg x 10 @hevyapp https://hevy.com/workout/Ab4MNf0n9QX
  • Apr 16 2024
    Carried water
  • Apr 14 2024
    Afternoon workout 💪 Sunday, Apr 14, 2024 at 5:18pm Pull Up Set 1: 16 reps Set 2: 12 reps Set 3: 13 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 18 Bicep Curl (Barbell) Set 1: 20 kg x 14 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Side Bend (Dumbbell) "Increase 230 next time" Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 23 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 23 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 20 Lat Pulldown (Cable) Set 1: 50 kg x 13 Bench Press (Barbell) Set 1: 30 kg x 13 Leg Press (Machine) Set 1: 70 kg x 15 Incline Bench Press (Barbell) Push Up Chest Dip Spinning Bench Press W/O Weight @hevyapp https://hevy.com/workout/9fbe0736-0f61-40b1-adb5-ba63ba11811b
  • Apr 12 2024
    Afternoon workout 💪 Friday, Apr 12, 2024 at 4:02pm Pull Up Set 1: 16 reps Set 2: 12 reps Set 3: 12 reps Preacher Curl (Dumbbell) Set 2: 12.5 kg x 20 Set 3: 17.5 kg x 7 Bicep Curl (Barbell) Set 2: 30 kg x 1 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 30 Chest Fly (Dumbbell) Set 1: 17.5 kg x 22 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 22 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 20 Lat Pulldown (Cable) Set 1: 50 kg x 12 Bench Press (Barbell) Set 1: 30 kg x 13 Leg Press (Machine) Set 1: 70 kg x 15 Incline Bench Press (Barbell) Push Up Set 1: 20 reps Chest Dip Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/fa26af47-3538-4cd6-b216-9897a26f2238
  • Apr 11 2024
    Carried water
  • Apr 10 2024
    Afternoon workout 💪 Wednesday, Apr 10, 2024 at 3:57pm Pull Up Set 1: 16 reps Set 2: 11 reps Set 3: 12 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 16 Bicep Curl (Barbell) Set 1: 20 kg x 13 Set 2: 20 kg x 9 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 21 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 21 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 20 Lat Pulldown (Cable) Set 1: 50 kg x 11 Bench Press (Barbell) Set 1: 30 kg x 12 Leg Press (Machine) Set 1: 70 kg x 15 Incline Bench Press (Barbell) Push Up Set 1: 20 reps Chest Dip Spinning Bench Press W/O Weight @hevyapp https://hevy.com/workout/a6cec93d-466d-4d4e-a6cc-9127355acb31
  • Apr 7 2024
    Afternoon workout 💪 Sunday, Apr 07, 2024 at 4:49pm Pull Up Set 1: 16 reps Set 2: 11 reps Set 3: 11 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 16 Set 2: 15 kg x 16 Bicep Curl (Barbell) Set 1: 20 kg x 12 Set 2: 20 kg x 8 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 20 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 20 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 20 Lat Pulldown (Cable) Set 1: 50 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 11 Leg Press (Machine) Set 1: 70 kg x 15 Incline Bench Press (Barbell) Push Up Set 1: 18 reps Chest Dip Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/e93511b8-c8c1-4443-ba52-4b58ec01cf1b
  • Apr 5 2024
    Carried water
  • Apr 4 2024
    Creatine (Powder) HMB Magnesium Methylene Blue Nicotine Sirt6Activator Tribulus Terrestris (1 capsules) Vitamin B3 Vitamin C
  • Apr 2 2024
    Afternoon workout 💪 Tuesday, Apr 02, 2024 at 3:57pm Pull Up Set 1: 16 reps Set 2: 11 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 16 Bicep Curl (Barbell) Set 1: 20 kg x 12 Set 2: 20 kg x 8 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 20 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 20 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 20 Lat Pulldown (Cable) Set 1: 50 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 11 Leg Press (Machine) Set 1: 70 kg x 14 Incline Bench Press (Barbell) Push Up Set 1: 15 reps Chest Dip Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/1d17905e-68e8-4bfd-8c77-19884f43f9d9
  • Mar 31 2024
    Afternoon workout 💪 Sunday, Mar 31, 2024 at 5:46pm Pull Up Set 1: 16 reps Set 2: 10 reps Set 3: 10 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 16 Set 2: 15 kg x 16 Bicep Curl (Barbell) Set 1: 20 kg x 12 Set 2: 20 kg x 7 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 19 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 19 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 20 Lat Pulldown (Cable) Set 1: 50 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 11 Set 2: 30 kg x 11 Leg Press (Machine) Set 1: 70 kg x 14 Incline Bench Press (Barbell) Push Up Chest Dip Set 1: 14 reps Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/1bd02227-793f-4bd4-be66-130cc9c1cc89
  • Mar 29 2024
    Afternoon workout 💪 Friday, Mar 29, 2024 at 3:56pm Pull Up Set 1: 16 reps Set 2: 9 reps Set 3: 9 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 16 Set 2: 15 kg x 16 Bicep Curl (Barbell) Set 1: 20 kg x 11 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 19 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 19 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 21 Set 2: 25 kg x 20 Lat Pulldown (Cable) Set 1: 45 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 14 Incline Bench Press (Barbell) Push Up Chest Dip Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/273f294c-cbdb-47d1-a07c-d7ca77e7a9ed
  • Mar 27 2024
    Afternoon workout 💪 Wednesday, Mar 27, 2024 at 3:47pm Pull Up Set 1: 16 reps Set 2: 8 reps Set 3: 7 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 15 Set 2: 15 kg x 15 Set 3: 15 kg x 15 Bicep Curl (Barbell) Set 1: 20 kg x 7 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Chest Fly (Dumbbell) Set 1: 17.5 kg x 18 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 18 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 20 Set 2: 25 kg x 15 Lat Pulldown (Cable) Set 1: 45 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 10 Set 2: 30 kg x 7 Leg Press (Machine) Set 1: 70 kg x 13 Set 2: 70 kg x 8 Push Up Set 1: 15 reps Chest Dip Set 1: 13 reps @hevyapp https://hevy.com/workout/0w4QxqexGsW
  • Mar 24 2024
    Afternoon workout 💪 Sunday, Mar 24, 2024 at 5:08pm Pull Up Set 1: 16 reps Set 2: 8 reps Set 3: 7 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 15 Set 2: 15 kg x 15 Bicep Curl (Barbell) Set 1: 20 kg x 9 Set 2: 20 kg x 6 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 20 Chest Fly (Dumbbell) Set 1: 17.5 kg x 18 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 18 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 20 Set 2: 25 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 7 Leg Press (Machine) Set 1: 70 kg x 11 Chest Dip Set 1: 13 reps @hevyapp https://hevy.com/workout/F50yZPyBIiA
  • Mar 17 2024
    Carried water and... Afternoon workout 💪 Sunday, Mar 17, 2024 at 5:13pm Pull Up Set 1: 16 reps Set 2: 7 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 15 Bicep Curl (Barbell) Set 1: 20 kg x 11 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Chest Fly (Dumbbell) Set 1: 17.5 kg x 20 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 20 Squat (Barbell) Shrug (Dumbbell) Set 1: 25 kg x 20 Lat Pulldown (Cable) Set 1: 45 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 11 Incline Bench Press (Barbell) Push Up Set 1: 15 reps Chest Dip Spinning Bench Press W/O Weight @hevyapp https://hevy.com/workout/83e6f0dd-2055-4819-9013-9407b7e8fbcf
  • Mar 15 2024
    Afternoon workout 💪 Friday, Mar 15, 2024 at 4:00pm Preacher Curl (Dumbbell) Set 1: 15 kg x 15 Set 2: 15 kg x 15 Bicep Curl (Barbell) Set 1: 20 kg x 12 Set 2: 20 kg x 6 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 20 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 20 Squat (Barbell) Set 1: 10 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 21 Lat Pulldown (Cable) Set 1: 45 kg x 16 Set 2: 45 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 11 Leg Press (Machine) Set 1: 70 kg x 17 Push Up Set 1: 15 reps Chest Dip Set 1: 13 reps Spinning Set 1: 10min 0s @hevyapp https://hevy.com/workout/m6KIK5MTNy8
  • Mar 13 2024
    Afternoon workout 💪 Wednesday, Mar 13, 2024 at 3:53pm Pull Up Set 1: 16 reps Set 2: 11 reps Set 3: 12 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 15 Set 2: 15 kg x 15 Bicep Curl (Barbell) Set 1: 20 kg x 11 Set 2: 20 kg x 6 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 19 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 19 Squat (Barbell) Set 1: 0 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 20 Lat Pulldown (Cable) Set 1: 45 kg x 16 Bench Press (Barbell) Set 1: 30 kg x 10 Set 2: 30 kg x 9 Leg Press (Machine) Set 1: 70 kg x 15 Spinning Set 1: 10min 0s @hevyapp https://hevy.com/workout/bSM4ZuKrV8j
  • Mar 11 2024
    Carried water
  • Mar 10 2024
    Afternoon workout 💪 Sunday, Mar 10, 2024 at 3:33pm Pull Up Set 1: 15 reps Set 2: 11 reps Set 3: 11 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 15 Set 2: 15 kg x 15 Bicep Curl (Barbell) Set 1: 20 kg x 10 Set 2: 20 kg x 8 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 18 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 18 Squat (Barbell) Set 1: 0 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 20 Set 2: 25 kg x 12 Lat Pulldown (Cable) Set 1: 45 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 9 Set 2: 30 kg x 9 Leg Press (Machine) Set 1: 70 kg x 14 Set 2: 70 kg x 10 Incline Bench Press (Barbell) Push Up Set 1: 15 reps Chest Dip Spinning Bench Press W/O Weight @hevyapp https://hevy.com/workout/36d36bc9-2ad2-4831-98a7-b1daf67c8ef8
  • Mar 8 2024
    Afternoon workout 💪 Friday, Mar 08, 2024 at 4:08pm Pull Up "Down from 15 11 10" Set 1: 15 reps Set 2: 10 reps Set 3: 6 reps Set 4: 4 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 15 Bicep Curl (Barbell) Set 1: 20 kg x 9 Set 2: 20 kg x 7 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 17 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 17 Squat (Barbell) Set 1: 0 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 15 Set 2: 22.5 kg x 22 Lat Pulldown (Cable) Set 1: 45 kg x 14 Bench Press (Barbell) Set 1: 30 kg x 9 Set 2: 30 kg x 7 Leg Press (Machine) Set 1: 60 kg x 17 Incline Bench Press (Barbell) Push Up Set 1: 16 reps Chest Dip Set 1: 13 reps Spinning Bench Press W/O Weight Set 1: 10 kg x 30 @hevyapp https://hevy.com/workout/5ec0104f-c465-48b7-8bf3-27f5938afb75
  • Mar 6 2024
    Afternoon workout 💪 Wednesday, Mar 06, 2024 at 3:58pm Pull Up Set 1: 15 reps Set 2: 11 reps Set 3: 11 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 15 Set 2: 15 kg x 15 Bicep Curl (Barbell) Set 1: 20 kg x 7 Set 2: 20 kg x 5 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 17.5 kg x 15 Triceps Extension (Dumbbell) Set 1: 17.5 kg x 15 Squat (Barbell) Set 1: 0 kg x 25 Shrug (Dumbbell) Set 1: 25 kg x 11 Set 2: 22.5 kg x 20 Lat Pulldown (Cable) Set 1: 45 kg x 13 Bench Press (Barbell) Set 1: 30 kg x 8 Set 2: 30 kg x 6 Leg Press (Machine) Set 1: 60 kg x 15 Push Up Set 1: 15 reps Chest Dip Set 1: 12 reps Bench Press W/O Weight Set 1: 10 kg x 30 @hevyapp https://hevy.com/workout/ZaxcfO5Mkzm
  • Mar 5 2024
    Carried water
  • Mar 3 2024
    Afternoon workout 💪 Sunday, Mar 03, 2024 at 4:59pm Pull Up Set 1: 15 reps Set 2: 10 reps Set 3: 10 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 15 Set 2: 15 kg x 15 Bicep Curl (Barbell) Set 1: 20 kg x 7 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 15 kg x 20 Triceps Extension (Dumbbell) Set 1: 15 kg x 20 Squat (Barbell) Set 1: 0 kg x 20 Shrug (Dumbbell) Set 1: 25 kg x 10 Set 2: 25 kg x 10 Lat Pulldown (Cable) Set 1: 45 kg x 12 Bench Press (Barbell) Set 1: 30 kg x 7 Leg Press (Machine) Set 1: 60 kg x 15 Incline Bench Press (Barbell) Set 1: 30 kg x 3 Push Up Chest Dip Spinning Set 1: 10min 0s Bench Press W/O Weight @hevyapp https://hevy.com/workout/d17d2581-b0cd-491e-88d2-dab522c50c52
  • Mar 1 2024
    Afternoon workout 💪 Friday, Mar 01, 2024 at 4:00pm Pull Up Set 1: 15 reps Set 2: 10 reps Set 3: 9 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 15 Set 2: 15 kg x 10 Bicep Curl (Barbell) Set 1: 20 kg x 6 Set 2: 20 kg x 4 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 15 kg x 16 Triceps Extension (Dumbbell) Set 1: 15 kg x 16 Squat (Barbell) Shrug (Dumbbell) Set 1: 22.5 kg x 25 Set 2: 22.5 kg x 18 Lat Pulldown (Cable) Set 1: 45 kg x 11 Bench Press (Barbell) Leg Press (Machine) Set 1: 60 kg x 15 Set 2: 60 kg x 15 Incline Bench Press (Barbell) Set 1: 20 kg x 11 Push Up Chest Dip Spinning Set 1: 10min 0s Bench Press W/O Weight Set 1: 10 kg x 25 @hevyapp https://hevy.com/workout/d30734ea-8510-40aa-9476-069d12f24ba2
  • Feb 28 2024
    Afternoon workout 💪 Wednesday, Feb 28, 2024 at 3:59pm Pull Up Set 1: 15 reps Set 2: 10 reps Set 3: 8 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 14 Set 2: 12.5 kg x 20 Bicep Curl (Barbell) Set 1: 20 kg x 5 Set 2: 20 kg x 4 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 11 Side Bend (Dumbbell) Set 1: 22.5 kg x 25 Chest Fly (Dumbbell) Set 1: 15 kg x 14 Triceps Extension (Dumbbell) Set 1: 15 kg x 14 Shrug (Dumbbell) Set 1: 22.5 kg x 24 Set 2: 22.5 kg x 18 Lat Pulldown (Cable) Set 1: 45 kg x 10 Bench Press (Barbell) Set 1: 20 kg x 15 Leg Press (Machine) Set 1: 60 kg x 11 Set 2: 60 kg x 10 Set 3: 60 kg x 10 Incline Bench Press (Barbell) Set 1: 20 kg x 10 Push Up Set 1: 12 reps Chest Dip Set 1: 10 reps Bench Press W/O Weight Set 1: 10 kg x 25 @hevyapp https://hevy.com/workout/BNgpC8P9bI1
  • Feb 27 2024
    Carried water from Roman springs
  • Feb 25 2024
    Afternoon workout 💪 Sunday, Feb 25, 2024 at 3:36pm Pull Up Set 1: 14 reps Set 2: 9 reps Set 3: 8 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 14 Set 2: 15 kg x 10 Bicep Curl (Barbell) Set 1: 20 kg x 3 Set 2: 20 kg x 3 Crunch Set 1: 30 reps Crunch (Weighted) Set 1: 15 kg x 11 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 11 Side Bend (Dumbbell) Set 1: 22.5 kg x 24 Chest Fly (Dumbbell) Set 1: 15 kg x 12 Triceps Extension (Dumbbell) Set 1: 15 kg x 12 Squat (Barbell) Shrug (Dumbbell) Set 1: 22.5 kg x 18 Set 2: 22.5 kg x 16 Lat Pulldown (Cable) Set 1: 40 kg x 14 Bench Press (Barbell) Set 1: 20 kg x 12 Leg Press (Machine) "W/o lockout" Set 1: 60 kg x 10 Set 2: 60 kg x 7 Incline Bench Press (Barbell) Set 1: 20 kg x 9 Push Up Chest Dip Set 1: 10 reps Spinning Bench Press W/O Weight "W/o lockout" Set 1: 10 kg x 25 @hevyapp https://hevy.com/workout/0e5f4596-671f-41e4-8e15-d6dd420843b8
  • Feb 23 2024
    Afternoon workout 💪 Friday, Feb 23, 2024 at 3:43pm Pull Up Set 1: 13 reps Set 2: 9 reps Set 3: 8 reps Preacher Curl (Dumbbell) Set 1: 15 kg x 14 Set 2: 12.5 kg x 20 Bicep Curl (Barbell) Set 1: 15 kg x 14 Set 2: 15 kg x 10 Crunch Set 1: 25 reps Crunch (Weighted) Set 1: 15 kg x 10 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 10 Side Bend (Dumbbell) Set 1: 22.5 kg x 22 Chest Fly (Dumbbell) Set 1: 15 kg x 21 Triceps Extension (Dumbbell) Set 1: 15 kg x 21 Shrug (Dumbbell) Set 1: 22.5 kg x 16 Set 2: 22.5 kg x 16 Lat Pulldown (Cable) Set 1: 40 kg x 12 Leg Press (Machine) Set 1: 60 kg x 18 Set 2: 60 kg x 10 Set 3: 60 kg x 10 Incline Bench Press (Barbell) Set 1: 20 kg x 6 Set 2: 20 kg x 6 Push Up Set 1: 10 reps Set 2: 22 reps Chest Dip Set 1: 10 reps @hevyapp https://hevy.com/workout/1KemYkunQSY
  • Feb 22 2024
    Carried water home
  • Feb 21 2024
    Afternoon workout 💪 Wednesday, Feb 21, 2024 at 2:35pm Pull Up Set 1: 12 reps Set 2: 8 reps Set 3: 8 reps Preacher Curl (Dumbbell) Set 1: 12.5 kg x 20 Set 2: 12.5 kg x 13 Bicep Curl (Barbell) Set 1: 15 kg x 12 Set 2: 10 kg x 10 Crunch Set 1: 25 reps Crunch (Weighted) Set 1: 15 kg x 10 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 10 Side Bend (Dumbbell) Set 1: 22.5 kg x 22 Chest Fly (Dumbbell) Set 1: 15 kg x 20 Triceps Extension (Dumbbell) Set 1: 15 kg x 20 Squat (Barbell) Shrug (Dumbbell) Set 1: 22.5 kg x 14 Set 2: 22.5 kg x 14 Lat Pulldown (Cable) Set 1: 40 kg x 10 Bench Press (Barbell) Leg Press (Machine) Set 1: 60 kg x 16 Set 2: 60 kg x 13 Incline Bench Press (Barbell) Set 1: 20 kg x 6 Push Up Chest Dip Set 1: 10 reps Spinning Bench Press W/O Weight Set 1: 10 kg x 30 @hevyapp https://hevy.com/workout/df5d8756-5e56-4681-9e79-f6617364b6ec
  • Feb 18 2024
    Afternoon workout 💪 Sunday, Feb 18, 2024 at 1:44pm Pull Up Set 1: 11 reps Set 2: 8 reps Set 3: 7 reps Preacher Curl (Dumbbell) Set 1: 12.5 kg x 18 Set 2: 12.5 kg x 12 Bicep Curl (Barbell) Set 1: 15 kg x 10 Set 2: 10 kg x 7 Crunch Set 1: 25 reps Crunch (Weighted) Set 1: 15 kg x 10 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 10 Side Bend (Dumbbell) Set 1: 22.5 kg x 20 Chest Fly (Dumbbell) Set 1: 15 kg x 18 Triceps Extension (Dumbbell) Set 1: 15 kg x 15 Squat (Barbell) Shrug (Dumbbell) Set 1: 22.5 kg x 12 Set 2: 22.5 kg x 14 Lat Pulldown (Cable) Set 1: 40 kg x 10 Bench Press (Barbell) "40 is too much" Set 1: 40 kg x 2 Leg Press (Machine) Set 1: 60 kg x 15 Set 2: 60 kg x 11 Incline Bench Press (Barbell) Push Up Chest Dip Set 1: 10 reps Spinning ">70 power" Set 1: 10min 0s Bench Press W/O Weight Set 1: 10 kg x 30 @hevyapp https://hevy.com/workout/04f72369-09da-478a-832f-d830e84993ae
  • Feb 15 2024
    Carried water
  • Feb 11 2024
    Afternoon workout 💪 Sunday, Feb 11, 2024 at 2:16pm Pull Up Set 1: 12 reps Set 2: 8 reps Set 3: 7 reps Preacher Curl (Dumbbell) Set 1: 12.5 kg x 18 Set 2: 12.5 kg x 19 Bicep Curl (Barbell) Set 1: 15 kg x 13 Set 2: 10 kg x 13 Crunch Set 1: 25 reps Crunch (Weighted) Set 1: 15 kg x 10 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 10 Side Bend (Dumbbell) Set 1: 22.5 kg x 20 Chest Fly (Dumbbell) Set 1: 15 kg x 20 Triceps Extension (Dumbbell) Set 1: 15 kg x 20 Shrug (Dumbbell) Set 1: 22.5 kg x 12 Set 2: 22.5 kg x 10 Lat Pulldown (Cable) Set 1: 40 kg x 10 Bench Press (Barbell) Set 1: 20 kg x 11 Incline Bench Press (Barbell) Set 1: 30 kg x 4 Push Up Set 1: 12 reps Chest Dip Set 1: 10 reps Spinning Set 1: 10min 33s Bench Press W/O Weight Set 1: 10 kg x 30 @hevyapp https://hevy.com/workout/ggYNGhTPA6p
  • Feb 9 2024
    Afternoon workout 💪 Friday, Feb 09, 2024 at 2:10pm Pull Up Set 1: 12 reps Set 2: 6 reps Preacher Curl (Dumbbell) Set 1: 12.5 kg x 17 Bicep Curl (Barbell) Set 1: 15 kg x 12 Set 2: 10 kg x 7 Crunch Set 1: 25 reps Crunch (Weighted) Set 1: 10 kg x 18 Back Extension (Weighted Hyperextension) Set 1: 10 kg x 18 Side Bend (Dumbbell) Set 1: 20 kg x 25 Chest Fly (Dumbbell) Set 1: 15 kg x 20 Triceps Extension (Dumbbell) Set 1: 15 kg x 20 Shrug (Dumbbell) Set 1: 20 kg x 25 Set 2: 20 kg x 20 Leg Press (Machine) Set 1: 60 kg x 15 Incline Bench Press (Barbell) Set 1: 20 kg x 10 @hevyapp https://hevy.com/workout/8HQlBLbCdPD
  • Feb 7 2024
    Afternoon workout 💪 Wednesday, Feb 07, 2024 at 12:28pm Pull Up Set 1: 12 reps Set 2: 6 reps Set 3: 6 reps Preacher Curl (Dumbbell) Set 1: 12.5 kg x 17 Set 2: 12.5 kg x 17 Bicep Curl (Barbell) Set 1: 15 kg x 12 Crunch Set 1: 25 reps Crunch (Weighted) Set 1: 10 kg x 18 Back Extension (Weighted Hyperextension) Set 1: 10 kg x 18 Chest Fly (Dumbbell) Set 1: 15 kg x 20 Triceps Extension (Dumbbell) Set 1: 15 kg x 18 Squat (Barbell) Set 1: 10 kg x 15 Shrug (Dumbbell) Set 1: 20 kg x 20 Set 2: 20 kg x 20 Lat Pulldown (Cable) Set 1: 35 kg x 18 Bench Press (Barbell) Set 1: 20 kg x 17 Leg Press (Machine) Set 1: 60 kg x 15 Push Up Set 1: 10 reps Side Bend (Dumbbell) Set 1: 20 kg x 25 Chest Dip Set 1: 10 reps @hevyapp https://hevy.com/workout/f7o93ftw18G
  • Feb 6 2024
    Carried water
  • Feb 4 2024
    Afternoon workout 💪 Sunday, Feb 04, 2024 at 3:34pm Pull Up Set 1: 11 reps Set 2: 9 reps Set 3: 8 reps Crunch (Weighted) Set 1: 10 kg x 17 Back Extension (Weighted Hyperextension) Set 1: 10 kg x 17 Chest Fly (Dumbbell) Set 1: 15 kg x 18 Triceps Extension (Dumbbell) Set 1: 15 kg x 17 Squat (Barbell) Set 1: 10 kg x 15 Shrug (Dumbbell) Set 1: 20 kg x 17 Set 2: 20 kg x 15 Bicep Curl (Barbell) Set 1: 10 kg x 17 Set 2: 10 kg x 16 Lat Pulldown (Cable) Set 1: 35 kg x 16 Bench Press (Barbell) Set 1: 20 kg x 15 Leg Press (Machine) Set 1: 60 kg x 15 Push Up Set 1: 11 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 20 kg x 6 Side Bend (Dumbbell) Set 1: 20 kg x 25 Bench Press W/O Weight Set 1: 10 kg x 20 @hevyapp https://hevy.com/workout/5y4DBhFPBlm
  • Feb 2 2024
    Afternoon workout 💪 Friday, Feb 02, 2024 at 2:20pm Pull Up Set 1: 11 reps Set 2: 9 reps Set 3: 7 reps Preacher Curl (Dumbbell) Set 1: 12.5 kg x 15 Set 2: 12.5 kg x 15 Crunch (Weighted) Set 1: 10 kg x 17 Back Extension (Weighted Hyperextension) Set 1: 10 kg x 17 Chest Fly (Dumbbell) Set 1: 15 kg x 17 Triceps Extension (Dumbbell) Set 1: 15 kg x 15 Squat (Barbell) Set 1: 10 kg x 15 Shrug (Dumbbell) Set 1: 20 kg x 15 Set 2: 20 kg x 11 Bicep Curl (Barbell) Set 1: 10 kg x 16 Lat Pulldown (Cable) Set 1: 30 kg x 25 Bench Press (Barbell) Set 1: 20 kg x 14 Leg Press (Machine) Set 1: 60 kg x 11 Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 20 kg x 9 Side Bend (Dumbbell) Set 1: 20 kg x 25 Bench Press W/O Weight Set 1: 10 kg x 30 @hevyapp https://hevy.com/workout/f5XXhUK1xR9
  • Jan 31 2024
    Afternoon workout 💪 Wednesday, Jan 31, 2024 at 2:08pm Pull Up Set 1: 10 reps Set 2: 9 reps Set 3: 7 reps Preacher Curl (Dumbbell) Set 1: 12.5 kg x 15 Set 2: 12.5 kg x 12 Crunch (Weighted) Set 1: 10 kg x 16 Back Extension (Weighted Hyperextension) Set 1: 10 kg x 16 Chest Fly (Dumbbell) Set 1: 15 kg x 15 Triceps Extension (Dumbbell) Set 1: 15 kg x 15 Squat (Barbell) Set 1: 10 kg x 15 Shrug (Dumbbell) Set 1: 17.5 kg x 25 Bicep Curl (Barbell) Set 1: 10 kg x 16 Set 2: 10 kg x 16 Lat Pulldown (Cable) Bench Press (Barbell) Leg Press (Machine) Set 1: 60 kg x 22 Push Up Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 20 kg x 13 Side Bend (Dumbbell) Set 1: 20 kg x 22 Chest Dip Spinning Bench Press W/O Weight Set 1: 10 kg x 30 @hevyapp https://hevy.com/workout/3db6ffe7-bc56-4558-9063-1422ce9d69e2
  • Jan 30 2024
    Carried water
  • Jan 28 2024
    Afternoon workout 💪 Sunday, Jan 28, 2024 at 3:19pm Pull Up Set 1: 9 reps Set 2: 8 reps Set 3: 6 reps Preacher Curl (Dumbbell) Set 1: 12.5 kg x 16 Set 2: 12.5 kg x 13 Crunch (Weighted) Set 1: 10 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 10 kg x 15 Chest Fly (Dumbbell) Set 1: 12.5 kg x 25 Triceps Extension (Dumbbell) Set 1: 12.5 kg x 22 Squat (Barbell) Shrug (Dumbbell) Set 1: 17.5 kg x 25 Set 2: 17.5 kg x 12 Bicep Curl (Barbell) Set 1: 10 kg x 13 Set 2: 10 kg x 15 Lat Pulldown (Cable) Set 1: 30 kg x 22 Bench Press (Barbell) Set 1: 20 kg x 13 Leg Press (Machine) Set 1: 60 kg x 22 Set 2: 60 kg x 14 Push Up Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 20 kg x 9 Side Bend (Dumbbell) Set 1: 20 kg x 21 Chest Dip Spinning Bench Press W/O Weight Set 1: 10 kg x 30 @hevyapp https://hevy.com/workout/899e1e00-0b05-461e-827a-d7d249417e72
  • Jan 26 2024
    Afternoon workout 💪 Friday, Jan 26, 2024 at 1:49pm Pull Up Set 1: 9 reps Set 2: 8 reps Set 3: 5 reps Preacher Curl (Dumbbell) Set 1: 12.5 kg x 13 Crunch (Weighted) Set 1: 10 kg x 14 Back Extension (Weighted Hyperextension) Set 1: 10 kg x 15 Chest Fly (Dumbbell) Set 1: 12.5 kg x 21 Triceps Extension (Dumbbell) Set 1: 12.5 kg x 22 Squat (Barbell) Set 1: 10 kg x 13 Shrug (Dumbbell) Set 1: 17.5 kg x 22 Set 2: 17.5 kg x 20 Bicep Curl (Barbell) Set 1: 10 kg x 13 Lat Pulldown (Cable) Set 1: 30 kg x 21 Bench Press (Barbell) Set 1: 20 kg x 11 Leg Press (Machine) Set 1: 60 kg x 21 Push Up Set 1: 11 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 20 kg x 11 Side Bend (Dumbbell) Set 1: 20 kg x 20 Chest Dip Set 1: 10 reps Spinning Bench Press W/O Weight Set 1: 10 kg x 30 @hevyapp https://hevy.com/workout/4b40f6d7-8925-49f6-acab-68731d25f904
  • Jan 24 2024
    Afternoon workout 💪 Wednesday, Jan 24, 2024 at 2:27pm Pull Up Set 1: 9 reps Set 2: 8 reps Preacher Curl (Dumbbell) Set 1: 12.5 kg x 11 Set 2: 12.5 kg x 12 Crunch (Weighted) Set 1: 10 kg x 14 Back Extension (Weighted Hyperextension) Set 1: 10 kg x 14 Chest Fly (Dumbbell) Set 1: 12.5 kg x 20 Triceps Extension (Dumbbell) Set 1: 12.5 kg x 20 Squat (Barbell) Set 1: 10 kg x 12 Shrug (Dumbbell) Set 1: 17.5 kg x 20 Set 2: 17.5 kg x 13 Bicep Curl (Barbell) Set 1: 10 kg x 15 Lat Pulldown (Cable) Set 1: 30 kg x 20 Bench Press (Barbell) Set 1: 20 kg x 9 Leg Press (Machine) Set 1: 60 kg x 12 Push Up Set 1: 11 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 20 kg x 8 Side Bend (Dumbbell) Set 1: 20 kg x 20 Chest Dip Spinning Bench Press W/O Weight @hevyapp https://hevy.com/workout/4d0bd88f-3bb6-4342-acbf-6d025bb48cf1
  • Jan 21 2024
    Sunday workout 💪 Sunday, Jan 21, 2024 at 3:17pm Pull Up Set 1: 9 reps Set 2: 5 reps Set 3: 5 reps Preacher Curl (Barbell) "Remove - Switch to preacher curl with dumbbell" Set 1: 10 kg x 11 Set 2: 10 kg x 9 Crunch (Weighted) Set 1: 10 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 10 kg x 15 Chest Fly (Dumbbell) Set 1: 15 kg x 15 Triceps Extension (Dumbbell) Set 1: 15 kg x 10 Squat (Barbell) Set 1: 20 kg x 6 Shrug (Dumbbell) Set 1: 20 kg x 15 Set 2: 20 kg x 20 Bicep Curl (Barbell) Set 1: 10 kg x 15 Set 2: 10 kg x 15 Lat Pulldown (Cable) Set 1: 30 kg x 20 Bench Press (Barbell) Set 1: 20 kg x 10 Leg Press (Machine) Set 1: 60 kg x 18 Push Up Set 1: 15 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 20 kg x 5 Side Bend (Dumbbell) Spinning Bench Press W/O Weight Set 1: 10 kg x 25 Chest Dip Preacher Curl (Dumbbell) Set 1: 10 kg x 9 @hevyapp https://hevy.com/workout/f6019473-f701-42c5-bfa5-e44ee8264c55
  • Jan 19 2024
    Afternoon workout 💪 Friday, Jan 19, 2024 at 2:22pm Pull Up Set 1: 8 reps Set 2: 7 reps Set 3: 4 reps Preacher Curl (Barbell) Set 1: 12.5 kg x 8 Crunch (Weighted) Set 1: 10 kg x 12 Back Extension (Weighted Hyperextension) Set 1: 10 kg x 12 Chest Fly (Dumbbell) Set 1: 12.5 kg x 16 Triceps Extension (Dumbbell) Set 1: 12.5 kg x 20 Squat (Barbell) Set 1: 10 kg x 15 Shrug (Dumbbell) Set 1: 17.5 kg x 26 Set 2: 17.5 kg x 22 Bicep Curl (Barbell) Set 1: 10 kg x 12 Set 2: 10 kg x 10 Lat Pulldown (Cable) Set 1: 30 kg x 16 Bench Press (Barbell) Set 1: 20 kg x 10 Leg Press (Machine) Set 1: 60 kg x 10 Push Up Set 1: 15 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 20 kg x 8 Side Bend (Dumbbell) Set 1: 17.5 kg x 25 Spinning Bench Press W/O Weight Set 1: 10 kg x 25 Chest Dip Set 1: 10 reps @hevyapp https://hevy.com/workout/05f29ade-ee18-4c09-a171-4cdea5a8f7f9
  • Jan 17 2024
    Carried water a long way
  • Jan 14 2024
    Sunday workout 💪 Sunday, Jan 14, 2024 at 3:12pm Pull Up Set 1: 4 reps Set 2: 4 reps Set 3: 4 reps Preacher Curl (Barbell) Set 1: 10 kg x 7 Set 2: 10 kg x 7 Crunch (Weighted) Set 1: 10 kg x 10 Back Extension (Weighted Hyperextension) Set 1: 10 kg x 10 Chest Fly (Dumbbell) Set 1: 12.5 kg x 15 Triceps Extension (Dumbbell) Set 1: 12.5 kg x 16 Squat (Barbell) Set 1: 10 kg x 10 Shrug (Dumbbell) Set 1: 17.5 kg x 25 Set 2: 17.5 kg x 25 Bicep Curl (Barbell) Lat Pulldown (Cable) Set 1: 20 kg x 25 Bench Press (Barbell) Set 1: 10 kg x 12 Leg Press (Machine) Set 1: 50 kg x 17 Push Up Set 1: 15 reps Crunch Set 1: 22 reps Incline Bench Press (Barbell) Set 1: 10 kg x 10 Side Bend (Dumbbell) Set 1: 17.5 kg x 25 Spinning Set 1: 10min 20s Bench Press W/O Weight Set 1: 10 kg x 11 Chest Dip @hevyapp https://hevy.com/workout/94bf3293-78d2-4402-8a8d-52e9ed936716
  • Jan 12 2024
    Afternoon workout 💪 (copy) Friday, Jan 12, 2024 at 3:07pm Pull Up Set 1: 6 reps Set 2: 4 reps Set 3: 3 reps Preacher Curl (Barbell) Set 1: 10 kg x 5 Crunch (Weighted) Set 1: 10 kg x 10 Back Extension (Weighted Hyperextension) Set 1: 10 kg x 10 Chest Fly (Dumbbell) Set 1: 10 kg x 15 Triceps Extension (Dumbbell) Set 1: 12.5 kg x 15 Squat (Barbell) Set 1: 0 kg x 15 Shrug (Dumbbell) Set 1: 15 kg x 25 Set 2: 15 kg x 25 Bicep Curl (Barbell) Set 1: 10 kg x 8 Lat Pulldown (Cable) Set 1: 15 kg x 15 Bench Press (Barbell) Set 1: 0 kg x 10 Leg Press (Machine) Set 1: 50 kg x 15 Push Up Set 1: 10 reps Crunch Set 1: 20 reps Incline Bench Press (Barbell) Set 1: 0 kg x 15 Side Bend (Dumbbell) Set 1: 15 kg x 20 Spinning Bench Press W/O Weight Set 1: 10 kg x 20 Chest Dip Set 1: 10 reps @hevyapp https://hevy.com/workout/3b3bd0fc-4bdc-42d7-8834-47c823fb4beb
  • Jan 10 2024
    Carried water
  • Nov 19 2023
    Carried water
  • Nov 5 2023
    Carried water
  • Oct 29 2023
    Carried water from the spring
  • Oct 22 2023
    Carried a lot of water a long way
  • Oct 13 2023
    Carried water in the morning
  • Sep 21 2023
    Carried water a long way
  • Sep 14 2023
    Carried water
  • Aug 30 2023
    25 squats with wife
  • Aug 29 2023
    Carried water a long way 25 Squats with wife
  • Aug 24 2023
    Carried water a long wave
  • Aug 20 2023
    Carried water
  • Aug 15 2023
    Carried water
  • Jul 27 2023
    Carried water
  • Jul 13 2023
    Is carried water a long way
  • Jul 9 2023
    Carried water from the Spring
  • Jul 1 2023
    Carried water
  • Jun 25 2023
    Carried water along waves
  • Jun 18 2023
    Carried water a long way 61.1 kg
  • Jun 4 2023
    Long walk
  • May 28 2023
    Carried water a long way
  • May 21 2023
    Power walk around town
  • Apr 29 2023
    9000 step Walk around town
  • Apr 23 2023
    12000 step walk to the cemetery
  • Mar 17 2023
    Afternoon workout 💪 Friday, Mar 17, 2023 at 4:05pm Pull Up Set 1: 16 reps Set 2: 14 reps Set 3: 15 reps Preacher Curl (Barbell) Set 1: 15 kg x 20 Crunch (Weighted) Set 1: 15 kg x 18 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 18 Chest Fly (Dumbbell) Set 1: 20 kg x 18 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 20 kg x 16 Shrug (Dumbbell) Set 1: 25 kg x 25 Set 2: 25 kg x 16 Bicep Curl (Barbell) Set 1: 15 kg x 10 Set 2: 15 kg x 10 Lat Pulldown (Cable) Set 1: 50 kg x 16 Bench Press (Barbell) Set 1: 30 kg x 11 Leg Press (Machine) Set 1: 70 kg x 25 Push Up Set 1: 20 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Side Bend (Dumbbell) Spinning Set 1: 12min 0s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/81689eaa-7a7a-4087-840b-d2f0855666b9
  • Mar 12 2023
    Afternoon workout 💪 Sunday, Mar 12, 2023 at 4:17pm Pull Up Set 1: 16 reps Set 2: 13 reps Set 3: 14 reps Preacher Curl (Barbell) Set 1: 15 kg x 19 Set 2: 15 kg x 16 Crunch (Weighted) Set 1: 15 kg x 17 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 17 Chest Fly (Dumbbell) Set 1: 20 kg x 16 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 20 kg x 15 Shrug (Dumbbell) Set 1: 25 kg x 22 Set 2: 25 kg x 22 Bicep Curl (Barbell) Set 1: 15 kg x 16 Lat Pulldown (Cable) Set 1: 50 kg x 16 Bench Press (Barbell) Set 1: 30 kg x 13 Leg Press (Machine) Set 1: 70 kg x 25 Push Up Set 1: 22 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Side Bend (Dumbbell) Spinning Set 1: 12min 0s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/da4a1d89-0ad9-47fd-be2e-4a43f9d6f295
  • Mar 8 2023
    Afternoon workout 💪 Wednesday, Mar 08, 2023 at 3:58pm Pull Up Set 1: 16 reps Set 2: 13 reps Set 3: 13 reps Preacher Curl (Barbell) "Seated with Dumbbell" Set 1: 15 kg x 18 Set 2: 15 kg x 16 Crunch (Weighted) Set 1: 15 kg x 16 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 16 Chest Fly (Dumbbell) Set 1: 20 kg x 16 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 30 kg x 10 Shrug (Dumbbell) Set 1: 25 kg x 22 Set 2: 25 kg x 16 Bicep Curl (Barbell) Set 1: 15 kg x 16 Set 2: 15 kg x 15 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 13 Leg Press (Machine) Set 1: 70 kg x 24 Push Up Set 1: 23 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Side Bend (Dumbbell) Spinning Set 1: 12min 0s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/7f2c220e-5c05-45c5-8db5-69c68ea6c476
  • Mar 5 2023
    Afternoon workout 💪 Sunday, Mar 05, 2023 at 3:24pm Pull Up Set 1: 16 reps Set 2: 13 reps Set 3: 12 reps Preacher Curl (Barbell) Set 1: 15 kg x 17 Set 2: 15 kg x 15 Crunch (Weighted) Set 1: 15 kg x 25 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 25 Chest Fly (Dumbbell) Set 1: 20 kg x 15 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 20 kg x 15 Shrug (Dumbbell) Set 1: 25 kg x 22 Set 2: 25 kg x 15 Bicep Curl (Barbell) Set 1: 15 kg x 15 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 12 Leg Press (Machine) Set 1: 70 kg x 23 Push Up Set 1: 23 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Spinning Set 1: 12min 0s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/MwPj4iemumb
  • Mar 3 2023
    Afternoon workout 💪 Friday, Mar 03, 2023 at 3:58pm Pull Up Set 1: 15 reps Set 2: 13 reps Set 3: 11 reps Preacher Curl (Barbell) Set 1: 15 kg x 17 Crunch (Weighted) Set 1: 15 kg x 24 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 24 Chest Fly (Dumbbell) Set 1: 20 kg x 18 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 20 kg x 15 Shrug (Dumbbell) Set 1: 25 kg x 22 Set 2: 25 kg x 15 Bicep Curl (Barbell) Set 1: 15 kg x 15 Set 2: 15 kg x 12 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 11 Leg Press (Machine) Set 1: 70 kg x 22 Push Up Set 1: 22 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Side Bend (Dumbbell) Spinning Set 1: 12min 0s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/f54aded0-04a1-4830-b1d1-f2799ac1d1f0
  • Mar 2 2023
    Carried a bunch of chairs up the stairs
  • Mar 1 2023
    Afternoon workout 💪 Wednesday, Mar 01, 2023 at 3:54pm Pull Up Set 1: 15 reps Set 2: 12 reps Set 3: 11 reps Preacher Curl (Barbell) Set 1: 15 kg x 16 Crunch (Weighted) Set 1: 15 kg x 23 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 23 Chest Fly (Dumbbell) Set 1: 20 kg x 18 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 20 kg x 15 Shrug (Dumbbell) Set 1: 25 kg x 20 Set 2: 25 kg x 15 Bicep Curl (Barbell) Set 1: 15 kg x 15 Set 2: 15 kg x 15 Lat Pulldown (Cable) Set 1: 50 kg x 13 Bench Press (Barbell) Set 1: 30 kg x 11 Leg Press (Machine) Set 1: 70 kg x 22 Push Up Set 1: 22 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 12min 0s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/19739a53-eb27-4486-91c4-225493795c50
  • Feb 26 2023
    Afternoon workout 💪 Sunday, Feb 26, 2023 at 4:13pm Pull Up Set 1: 15 reps Set 2: 12 reps Set 3: 10 reps Preacher Curl (Barbell) "With Dumbbell" Set 1: 15 kg x 15 Crunch (Weighted) Set 1: 15 kg x 22 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 22 Chest Fly (Dumbbell) Set 1: 20 kg x 15 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 20 kg x 15 Shrug (Dumbbell) Set 1: 25 kg x 20 Set 2: 25 kg x 12 Bicep Curl (Barbell) Set 1: 15 kg x 15 Set 2: 15 kg x 15 Lat Pulldown (Cable) Set 1: 50 kg x 12 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 20 Push Up Set 1: 22 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 8 Side Bend (Dumbbell) Set 1: 25 kg x 20 Spinning Set 1: 11min 0s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/70980428-0c0c-4f12-aa35-5b9bb90623d2
  • Feb 23 2023
    Afternoon workout 💪 Thursday, Feb 23, 2023 at 3:52pm Pull Up Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps Preacher Curl (Barbell) Set 1: 15 kg x 12 Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Chest Fly (Dumbbell) Set 1: 20 kg x 15 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 20 kg x 15 Shrug (Dumbbell) Set 1: 25 kg x 20 Bicep Curl (Barbell) Set 1: 15 kg x 12 Lat Pulldown (Cable) Set 1: 50 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 8 Leg Press (Machine) Set 1: 70 kg x 15 Push Up Set 1: 20 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 7 Side Bend (Dumbbell) Set 1: 25 kg x 20 Spinning Set 1: 11min 0s Bench Press W/O Weight Set 1: 10 kg x 20 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/K36aLN0IJ6j
  • Feb 20 2023
    Carried a shitload of groceries up 5 flights of stairs
  • Feb 19 2023
    Afternoon workout 💪 Sunday, Feb 19, 2023 at 1:16pm Pull Up Set 1: 10 reps Set 2: 8 reps Set 3: 12 reps Preacher Curl (Barbell) Set 1: 15 kg x 12 Crunch (Weighted) Set 1: 15 kg x 15 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 15 Chest Fly (Dumbbell) Set 1: 20 kg x 10 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 20 kg x 10 Shrug (Dumbbell) Set 1: 25 kg x 15 Bicep Curl (Barbell) Set 1: 15 kg x 10 Lat Pulldown (Cable) Set 1: 50 kg x 10 Bench Press (Barbell) Set 1: 30 kg x 8 Leg Press (Machine) Set 1: 70 kg x 20 Push Up Set 1: 20 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 5 Side Bend (Dumbbell) Set 1: 25 kg x 20 Spinning Set 1: 11min 7s Bench Press W/O Weight Set 1: 10 kg x 20 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/aeccb242-74c4-45ba-a561-49acce353a01
  • Feb 12 2023
    Home workout Sunday, Feb 12, 2023 at 6:00pm Push Up Set 1: 22 reps Set 2: 22 reps Glute Bridge Set 1: 25 reps Squat (Bodyweight) Set 1: 25 reps Plank Set 1: 2min 2s Bench Dip Set 1: 22 reps Set 2: 22 reps Superman Set 1: 15 reps Lunge Set 1: 25 reps Burpee Set 1: 10 reps Set 2: 10 reps Crunch Set 1: 21 reps @hevyapp https://hevy.com/workout/6512fdaa-1145-4b05-a626-c6535f3243c3
  • Feb 9 2023
    Home workout Thursday, Feb 09, 2023 at 5:03pm Push Up Set 1: 22 reps Set 2: 22 reps Glute Bridge Set 1: 25 reps Squat (Bodyweight) Set 1: 25 reps Plank Set 1: 1min 35s Bench Dip Set 1: 22 reps Set 2: 22 reps Superman Set 1: 15 reps Lunge Set 1: 25 reps Burpee Set 1: 10 reps @hevyapp https://hevy.com/workout/98891e47-7190-4db6-819d-7f2ef24f5f98
  • Feb 6 2023
    Workout w/wifey Monday, Feb 06, 2023 at 6:07pm Push Up Set 1: 22 reps Glute Bridge Set 1: 20 reps Squat (Bodyweight) Set 1: 25 reps Glute Kickback on Floor Set 1: 25 reps Plank Set 1: 1min 32s Bench Dip Set 1: 20 reps Superman Set 1: 10 reps Lunge @hevyapp https://hevy.com/workout/9a9966fa-a36e-4921-92ad-3976bfb45e3f
  • Feb 1 2023
    Afternoon workout 💪 Wednesday, Feb 01, 2023 at 4:05pm Pull Up Set 1: 15 reps Set 2: 15 reps Set 3: 15 reps Preacher Curl (Barbell) Set 1: 15 kg x 12 Crunch (Weighted) Set 1: 15 kg x 25 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 25 Chest Fly (Dumbbell) Set 1: 20 kg x 20 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 20 kg x 15 Shrug (Dumbbell) Set 1: 25 kg x 25 Bicep Curl (Barbell) Set 1: 15 kg x 15 Set 2: 15 kg x 15 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 13 Leg Press (Machine) Set 1: 80 kg x 23 Push Up Set 1: 22 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 11min 0s Bench Press W/O Weight Set 1: 10 kg x 35 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/5ae75e13-2fab-4e94-b8a3-7bf0d7255712
  • Jan 29 2023
    Afternoon workout 💪 Sunday, Jan 29, 2023 at 4:31pm Pull Up Set 1: 15 reps Set 2: 14 reps Set 3: 15 reps Preacher Curl (Barbell) Set 1: 15 kg x 12 Crunch (Weighted) Set 1: 15 kg x 25 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 25 Chest Fly (Dumbbell) Set 1: 20 kg x 20 Triceps Extension (Dumbbell) Set 1: 20 kg x 22 Squat (Barbell) Set 1: 20 kg x 15 Shrug (Dumbbell) Set 1: 25 kg x 25 Bicep Curl (Barbell) Set 1: 15 kg x 16 Set 2: 15 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 12 Leg Press (Machine) Set 1: 70 kg x 30 Push Up Set 1: 22 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 10min 39s Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/R65TUR112l2
  • Jan 27 2023
    Afternoon workout 💪 Friday, Jan 27, 2023 at 4:03pm Pull Up Set 1: 14 reps Set 2: 13 reps Set 3: 15 reps Preacher Curl (Barbell) Set 1: 15 kg x 10 Crunch (Weighted) Set 1: 15 kg x 24 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 24 Chest Fly (Dumbbell) Set 1: 20 kg x 19 Triceps Extension (Dumbbell) Set 1: 20 kg x 22 Squat (Barbell) Set 1: 20 kg x 14 Shrug (Dumbbell) Set 1: 25 kg x 25 Bicep Curl (Barbell) Set 1: 15 kg x 15 Set 2: 15 kg x 15 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 12 Leg Press (Machine) Set 1: 70 kg x 28 Push Up Set 1: 22 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 10min 28s Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/rpFtcukg2HL
  • Jan 22 2023
    Afternoon workout 💪 Sunday, Jan 22, 2023 at 3:59pm Pull Up Set 1: 14 reps Set 2: 12 reps Set 3: 15 reps Preacher Curl (Barbell) Set 1: 15 kg x 10 Crunch (Weighted) Set 1: 15 kg x 24 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 24 Chest Fly (Dumbbell) Set 1: 20 kg x 19 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 20 kg x 12 Shrug (Dumbbell) Set 1: 25 kg x 25 Bicep Curl (Barbell) Set 1: 15 kg x 15 Set 2: 15 kg x 15 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 12 Leg Press (Machine) Set 1: 70 kg x 29 Push Up Set 1: 22 reps Crunch Set 1: 20 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 10min 28s Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/7QiPQG0ZEub
  • Jan 18 2023
    Afternoon workout 💪 Wednesday, Jan 18, 2023 at 4:05pm Pull Up Set 1: 14 reps Set 2: 13 reps Set 3: 15 reps Preacher Curl (Barbell) Set 1: 10 kg x 30 Crunch (Weighted) Set 1: 15 kg x 24 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 24 Chest Fly (Dumbbell) Set 1: 20 kg x 19 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 20 kg x 10 Shrug (Dumbbell) Set 1: 25 kg x 25 Bicep Curl (Barbell) Set 1: 15 kg x 15 Set 2: 15 kg x 15 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 11 Leg Press (Machine) Set 1: 70 kg x 28 Push Up Set 1: 22 reps Crunch Set 1: 30 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 10min 28s Bench Press W/O Weight Set 1: 10 kg x 35 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/76e35764-6fe8-4a8a-a03e-74aca60687b7
  • Jan 15 2023
    Afternoon workout 💪 Sunday, Jan 15, 2023 at 4:58pm Pull Up Set 1: 14 reps Set 2: 13 reps Set 3: 14 reps Preacher Curl (Barbell) Crunch (Weighted) Set 1: 15 kg x 24 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 24 Chest Fly (Dumbbell) Set 1: 20 kg x 19 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 0 kg x 35 Shrug (Dumbbell) Set 1: 25 kg x 25 Bicep Curl (Barbell) Set 1: 15 kg x 18 Set 2: 15 kg x 12 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 11 Leg Press (Machine) Set 1: 70 kg x 28 Push Up Set 1: 22 reps Crunch Set 1: 30 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 10min 28s Bench Press W/O Weight Set 1: 10 kg x 35 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/63a62676-87c8-4478-9f65-05b3fd9ac03e
  • Jan 11 2023
    Afternoon workout 💪 Wednesday, Jan 11, 2023 at 4:00pm Pull Up Set 1: 13 reps Set 2: 13 reps Set 3: 13 reps Preacher Curl (Barbell) Set 1: 10 kg x 30 Crunch (Weighted) Set 1: 15 kg x 24 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 24 Chest Fly (Dumbbell) Set 1: 20 kg x 19 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 0 kg x 35 Shrug (Dumbbell) Set 1: 25 kg x 21 Bicep Curl (Barbell) Set 1: 15 kg x 18 Set 2: 15 kg x 12 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 11 Leg Press (Machine) Set 1: 70 kg x 27 Push Up Set 1: 21 reps Crunch Set 1: 30 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 10min 28s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/O4IqJPNO6fE
  • Jan 8 2023
    Afternoon workout 💪 Sunday, Jan 08, 2023 at 1:13pm Pull Up Set 1: 16 reps Set 2: 12 reps Set 3: 12 reps Preacher Curl (Barbell) Set 1: 10 kg x 30 Crunch (Weighted) Set 1: 15 kg x 24 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 24 Chest Fly (Dumbbell) Set 1: 20 kg x 18 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 0 kg x 35 Shrug (Dumbbell) Set 1: 25 kg x 20 Bicep Curl (Barbell) Set 1: 15 kg x 16 Set 2: 15 kg x 16 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 25 Push Up Set 1: 20 reps Crunch Set 1: 30 reps Incline Bench Press (Barbell) Set 1: 30 kg x 9 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 10min 28s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/0cnCpJNNEwY
  • Jan 6 2023
    Afternoon workout 💪 Friday, Jan 06, 2023 at 3:58pm Pull Up Set 1: 12 reps Set 2: 12 reps Set 3: 13 reps Preacher Curl (Barbell) Set 1: 10 kg x 30 Crunch (Weighted) Set 1: 15 kg x 24 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 24 Chest Fly (Dumbbell) Set 1: 20 kg x 18 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 0 kg x 35 Shrug (Dumbbell) Set 1: 25 kg x 20 Bicep Curl (Barbell) Set 1: 15 kg x 20 Set 2: 15 kg x 16 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 25 Push Up Set 1: 20 reps Crunch Set 1: 30 reps Incline Bench Press (Barbell) Set 1: 30 kg x 8 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 10min 28s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/22c71d30-22f5-4052-aadb-6a6a69692fd8
  • Jan 4 2023
    Afternoon workout 💪 Wednesday, Jan 04, 2023 at 3:31pm Pull Up Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps Preacher Curl (Barbell) Set 1: 10 kg x 28 Crunch (Weighted) Set 1: 15 kg x 23 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 23 Chest Fly (Dumbbell) Set 1: 20 kg x 14 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 0 kg x 35 Shrug (Dumbbell) Set 1: 25 kg x 18 Bicep Curl (Barbell) Set 1: 15 kg x 18 Set 2: 15 kg x 10 Lat Pulldown (Cable) Set 1: 50 kg x 14 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 25 Push Up Set 1: 15 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 7 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 10min 28s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/1IZBH0MlPPC
  • Dec 23 2022
    Afternoon workout 💪 Friday, Dec 23, 2022 at 4:05pm Pull Up Set 1: 18 reps Set 2: 11 reps Set 3: 14 reps Preacher Curl (Barbell) Set 1: 10 kg x 28 Crunch (Weighted) Set 1: 15 kg x 23 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 23 Chest Fly (Dumbbell) Set 1: 20 kg x 19 Triceps Extension (Dumbbell) Set 1: 20 kg x 23 Squat (Barbell) Set 1: 0 kg x 35 Shrug (Dumbbell) Set 1: 25 kg x 18 Bicep Curl (Barbell) Set 1: 15 kg x 18 Set 2: 15 kg x 10 Lat Pulldown (Cable) Set 1: 50 kg x 17 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 25 Push Up Set 1: 20 reps Crunch Set 1: 30 reps Incline Bench Press (Barbell) Set 1: 30 kg x 7 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 10min 28s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/1575a88b-a8c7-4883-9700-c7e5664d4500
  • Dec 21 2022
    Afternoon workout 💪 Wednesday, Dec 21, 2022 at 4:04pm Pull Up Set 1: 17 reps Set 2: 11 reps Set 3: 14 reps Preacher Curl (Barbell) Set 1: 10 kg x 26 Crunch (Weighted) Set 1: 15 kg x 22 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 22 Chest Fly (Dumbbell) Set 1: 20 kg x 18 Triceps Extension (Dumbbell) Set 1: 20 kg x 22 Squat (Barbell) Set 1: 0 kg x 35 Shrug (Dumbbell) Set 1: 25 kg x 16 Bicep Curl (Barbell) Set 1: 15 kg x 18 Lat Pulldown (Cable) Set 1: 50 kg x 16 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 24 Push Up Set 1: 20 reps Crunch Set 1: 30 reps Incline Bench Press (Barbell) Set 1: 30 kg x 7 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 10min 8s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/e039a2dc-47ff-483e-8c6b-0a2afc252d15
  • Dec 18 2022
    Afternoon workout 💪 Sunday, Dec 18, 2022 at 1:31pm Pull Up Set 1: 17 reps Set 2: 11 reps Set 3: 13 reps Preacher Curl (Barbell) Set 1: 10 kg x 25 Crunch (Weighted) Set 1: 15 kg x 21 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 21 Chest Fly (Dumbbell) Set 1: 20 kg x 18 Triceps Extension (Dumbbell) Set 1: 20 kg x 21 Squat (Barbell) Set 1: 0 kg x 35 Shrug (Dumbbell) Set 1: 25 kg x 15 Bicep Curl (Barbell) Set 1: 15 kg x 18 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 22 Push Up Set 1: 20 reps Crunch Set 1: 30 reps Incline Bench Press (Barbell) Set 1: 30 kg x 7 Side Bend (Dumbbell) Set 1: 25 kg x 25 Spinning Set 1: 10min 7s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/OUp5KQVvDuR
  • Dec 14 2022
    Afternoon workout 💪 Wednesday, Dec 14, 2022 at 4:05pm Pull Up Set 1: 17 reps Set 2: 11 reps Set 3: 13 reps Preacher Curl (Barbell) Set 1: 10 kg x 25 Crunch (Weighted) Set 1: 15 kg x 21 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 21 Chest Fly (Dumbbell) Set 1: 20 kg x 18 Triceps Extension (Dumbbell) Set 1: 20 kg x 21 Squat (Barbell) Set 1: 0 kg x 35 Shrug (Dumbbell) Set 1: 25 kg x 15 Bicep Curl (Barbell) Set 1: 15 kg x 18 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 21 Push Up Set 1: 20 reps Crunch Set 1: 30 reps Incline Bench Press (Barbell) Set 1: 30 kg x 7 Side Bend (Dumbbell) Set 1: 25 kg x 20 Spinning Set 1: 10min 7s Bench Press W/O Weight Set 1: 10 kg x 30 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/bbc29dd8-03f5-4fb9-bfc3-757872da477f
  • Dec 11 2022
    Afternoon workout 💪 Sunday, Dec 11, 2022 at 4:38pm Pull Up Set 1: 18 reps Set 2: 11 reps Set 3: 11 reps Preacher Curl (Barbell) Set 1: 10 kg x 23 Crunch (Weighted) Set 1: 15 kg x 20 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 20 Chest Fly (Dumbbell) Set 1: 20 kg x 17 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 0 kg x 35 Shrug (Dumbbell) Set 1: 22.5 kg x 33 Bicep Curl (Barbell) Set 1: 15 kg x 17 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 20 Push Up Set 1: 20 reps Crunch Set 1: 30 reps Incline Bench Press (Barbell) Side Bend (Dumbbell) Set 1: 22.5 kg x 30 Spinning Set 1: 10min 11s Bench Press W/O Weight Set 1: 0 kg x 40 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/c4410e96-313a-45df-a536-fe8abc465b23 Performance enhancers: Creatine HMB Cordyceps IC Body weight: 62 kg
  • Dec 7 2022
    Afternoon workout 💪 Wednesday, Dec 07, 2022 at 4:00pm Pull Up Set 1: 18 reps Set 2: 10 reps Set 3: 10 reps Preacher Curl (Barbell) Set 1: 15 kg x 13 Crunch (Weighted) Set 1: 15 kg x 20 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 20 Chest Fly (Dumbbell) Set 1: 20 kg x 17 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 0 kg x 35 Shrug (Dumbbell) Set 1: 22.5 kg x 33 Bicep Curl (Barbell) Set 1: 15 kg x 16 Lat Pulldown (Cable) Set 1: 50 kg x 15 Bench Press (Barbell) Set 1: 30 kg x 10 Leg Press (Machine) Set 1: 70 kg x 20 Push Up Set 1: 20 reps Crunch Set 1: 30 reps Incline Bench Press (Barbell) Set 1: 30 kg x 12 Side Bend (Dumbbell) Set 1: 22.5 kg x 30 Spinning Set 1: 10min 8s Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/pivUf0theUf
  • Dec 4 2022
    Afternoon workout 💪 Sunday, Dec 04, 2022 at 4:17pm Pull Up Set 1: 16 reps Set 2: 11 reps Set 3: 12 reps Preacher Curl (Barbell) Set 1: 15 kg x 13 Crunch (Weighted) Set 1: 15 kg x 20 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 20 Chest Fly (Dumbbell) Set 1: 20 kg x 17 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 0 kg x 35 Shrug (Dumbbell) Set 1: 22.5 kg x 30 Bicep Curl (Barbell) Set 1: 15 kg x 16 Lat Pulldown (Cable) Set 1: 50 kg x 13 Bench Press (Barbell) Set 1: 30 kg x 9 Leg Press (Machine) Set 1: 70 kg x 20 Push Up Set 1: 20 reps Crunch Set 1: 26 reps Incline Bench Press (Barbell) Set 1: 30 kg x 6 Side Bend (Dumbbell) Set 1: 22.5 kg x 30 Spinning Set 1: 10min 8s Bench Press W/O Weight Set 1: 0 kg x 40 Chest Dip Set 1: 20 reps @hevyapp https://hevy.com/workout/2CIEGTlcoVh
  • Dec 2 2022
    Afternoon workout 💪 Friday, Dec 02, 2022 at 4:08pm Pull Up Set 1: 15 reps Set 2: 10 reps Preacher Curl (Barbell) Set 1: 15 kg x 12 Crunch (Weighted) Set 1: 15 kg x 20 Back Extension (Weighted Hyperextension) Set 1: 15 kg x 20 Chest Fly (Dumbbell) Set 1: 20 kg x 15 Triceps Extension (Dumbbell) Set 1: 20 kg x 20 Squat (Barbell) Set 1: 0 kg x 30 Shrug (Dumbbell) Set 1: 22.5 kg x 30 Chest Dip Bicep Curl (Barbell) Set 1: 15 kg x 15 Lat Pulldown (Cable) Set 1: 50 kg x 12 Bench Press (Barbell) Set 1: 30 kg x 8 Leg Press (Machine) Set 1: 70 kg x 15 Push Up Set 1: 20 reps Crunch Set 1: 25 reps Incline Bench Press (Barbell) Set 1: 30 kg x 5 Side Bend (Dumbbell) Set 1: 22.5 kg x 30 Spinning Set 1: 10min 8s Bench Press W/O Weight Set 1: 0 kg x 30 @hevyapp https://hevy.com/workout/d5093596-4d80-4e5c-95d1-69789d176035
  • Nov 30 2022
    Pull-ups 13/10/11 Push-ups 16 Bodyweight Tricep Extensions 20 Dumbell Flys 20 kg 15 Dumbell Tricep Extensions 20 kg 20 Shoulder Shrugs 22.5kg 25/25 Bench Press 30kg 9 Bench Press inclined 30kg 7 Bench Press w/bar 35 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 15kg 11 Barbell curls 15kg 10/10 Pull down rows 50kg 10 Crunches 15kg 17 Reverse crunches 15kg 17 Side lean crunches 22.5/kg 30 Leg raise crunches 25 Leg press 70/kg 15 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancers: Creatine HMB Ben Greenfield's Pre-Workout Mix IC Body weight: 62 kg
  • Nov 23 2022
    Pull-ups 15/11/10 Push-ups 15 Bodyweight Tricep Extensions 20 Dumbell Flys 20 kg 15 Dumbell Tricep Extensions 20 kg 20 Shoulder Shrugs 22.5kg 30 Bench Press 30kg 7 Bench Press inclined 30kg 7 Bench Press w/bar 40 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 15kg 12 Barbell curls 15kg 10/ Pull down rows 50kg 10 Crunches 15kg 17 Reverse crunches 15kg 17 Side lean crunches 22.5/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancers: Creatine HMB Energizer for Athletes IC Body weight: 61 kg
  • Nov 18 2022
    Pull-ups 15/12/10 Push-ups 20 Bodyweight Tricep Extensions 20 Dumbell Flys 20 kg 17 Dumbell Tricep Extensions 20 kg 20 Shoulder Shrugs 22.5kg 25/15 Bench Press 30kg 7 Bench Press inclined 30kg 5 Bench Press w/bar 40 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 15kg 12 Barbell curls 15kg 10/5 Pull down rows 50kg 12 Crunches 15kg 20 Reverse crunches 15kg 20 Side lean crunches 22.5/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancers: Creatine HMB Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg
  • Nov 16 2022
    Pull-ups 12/10/10 Push-ups 17 Bodyweight Tricep Extensions 20 Dumbell Flys 20 kg 15 Dumbell Tricep Extensions 20 kg 20 Shoulder Shrugs 22.5kg 30/25 Bench Press 30kg 8 Bench Press inclined 30kg 5 Bench Press w/bar 40 Bodyweight squats w/barbell 10kg 25/15 Barbell curls (Seated bar) 15kg 12 Barbell curls 15kg 10/10 Pull down rows 50kg 12 Crunches 15kg 17 Reverse crunches 15kg 17 Side lean crunches 22.5/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancers: Creatine HMB Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg
  • Nov 13 2022
    Pull-ups 11/11/11 Push-ups 15 Bodyweight Tricep Extensions 20 Dumbell Flys 20 kg 10 Dumbell Tricep Extensions 20 kg 10 Shoulder Shrugs 22.5kg 30 Bench Press 30kg 8 Bench Press inclined 30kg 5 Bench Press w/bar 30 Bodyweight squats w/barbell 30/30 Barbell curls (Seated bar) 15kg 16 Barbell curls 15kg 15 Pull down rows 50kg 10 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 22.5/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg
  • Nov 11 2022
    Pull-ups 11/10/10 Push-ups 15 Bodyweight Tricep Extensions 20 Dumbell Flys 22.5kg 12 Dumbell Tricep Extensions 22.5kg 10 Shoulder Shrugs 22.5kg 30 Bench Press 30kg 6 Bench Press inclined 30kg 7 Bench Press w/bar 30 Bodyweight squats w/barbell 30/30 Barbell curls (Seated bar) 15kg 11 Barbell curls 15kg 15 Pull down rows 50kg 12 Crunches 15kg 17 Reverse crunches 15kg 17 Side lean crunches 22.5/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 62 kg
  • Nov 9 2022
    Pull-ups 11/10/10 Push-ups 16 Bodyweight Tricep Extensions 20 Dumbell Flys 20kg 17 Dumbell Tricep Extensions 20kg 20 Shoulder Shrugs 22.5kg 30 Bench Press 30kg 7 Bench Press inclined 30kg 5 Bench Press w/bar 30 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 15kg 10 Barbell curls 15kg 10/6 Pull down rows 50kg 10 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 22.5/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg
  • Nov 4 2022
    Pull-ups 11/10/10 Push-ups 16 Bodyweight Tricep Extensions 20 Dumbell Flys 20kg 17 Dumbell Tricep Extensions 20kg 20 Shoulder Shrugs 22.5kg 25 Bench Press 30kg 7 Bench Press inclined 30kg 7 Bench Press w/bar 30 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 15kg 11 Barbell curls 15kg 12 Pull down rows 50kg 11 Crunches 15kg 17 Reverse crunches 15kg 17 Side lean crunches 22.5/kg 25 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg
  • Nov 2 2022
    Pull-ups 11/10/10 Push-ups 16 Bodyweight Tricep Extensions 20 Dumbell Flys 20kg 17 Dumbell Tricep Extensions 20kg 20 Shoulder Shrugs 22.5kg 25 Bench Press 30kg 7 Bench Press inclined 30kg 7 Bench Press w/bar To exhaustion Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 15kg 11 Barbell curls 15kg 10 Pull down rows 50kg 12 Crunches 15kg 17 Reverse crunches 15kg 17 Side lean crunches 22.5/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 62 kg Met Christian American guy with two kids
  • Oct 30 2022
    Pull-ups 10/10 Push-ups 16 Bodyweight Tricep Extensions 20 Dumbell Flys 20kg 16 Dumbell Tricep Extensions 20kg 20 Shoulder Shrugs 22.5kg 25 Bench Press 30kg 7 Bench Press inclined 30kg 6 Bench Press w/bar 30 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 15kg 10 Barbell curls 15kg 12/ Pull down rows 50kg 11 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 22.5/kg 25 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC + Rhodiola tea Body weight: 62 kg
  • Oct 28 2022
    Pull-ups 16/10/10 Push-ups 16 Bodyweight Tricep Extensions 20 Dumbell Flys 20kg 16 Dumbell Tricep Extensions 20kg 20 Shoulder Shrugs 22.5kg 25 Bench Press 30kg 7 Bench Press inclined 30kg 7 Bench Press w/bar 30 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 15kg 11 Barbell curls 15kg 12/ Pull down rows 50kg 10 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 22.5/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC + Rhodiola tea Body weight: 61 kg
  • Oct 26 2022
    Pull-ups 16/10/10 Push-ups 16 Bodyweight Tricep Extensions 20 Dumbell Flys 20kg 16 Dumbell Tricep Extensions 20kg 20 Shoulder Shrugs 22.5kg 20/15 Bench Press 30kg 8 Bench Press inclined 30kg 4 Bench Press w/bar 30 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 15kg 10 Barbell curls 15kg 12/8 Pull down rows 50kg 10 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 22.5/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC + Rhodiola tea Body weight: 60 kg
  • Oct 25 2022
    Is carried water a long way
  • Oct 23 2022
    Pull-ups 16/10/10 Push-ups 16 Bodyweight Tricep Extensions 20 Shoulder Shrugs 22.5kg 20 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 16 Bench Press 30kg 8 Bench Press inclined 30kg 8 Bench Press w/bar 30 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 15kg 10 Barbell curls 15kg 12/8 Pull down rows 50kg 10 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 22.5/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 61 kg
  • Oct 21 2022
    Pull-ups 16/10/10 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30/ Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 15 Bench Press 30kg 7 Bench Press inclined 30kg 6 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 25 Barbell curls 15kg 10/8 Pull down rows 45kg 16 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 20/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 61 kg
  • Oct 19 2022
    Pull-ups 15/10/10 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30/ Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 14 Bench Press 30kg 7 Bench Press inclined 30kg 8 Bench Press w/bar 30 Squats 30kg w/barbell 8 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 22 Barbell curls 15kg 10/8 Pull down rows 45kg 16 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 20/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 60 kg Purchased one month membership
  • Oct 16 2022
    Pull-ups 15/10/10 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30/ Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 14 Bench Press 30kg 7 Bench Press inclined 30kg 8 Bench Press w/bar 30 Squats 30kg w/barbell 8 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 22 Barbell curls 15kg 15 Pull down rows 45kg 15 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: Power solution by nootopia Body weight: 60 kg
  • Oct 9 2022
    Pull-ups 15/10/10 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30/30 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 14 Bench Press 30kg 7 Bench Press inclined 30kg 7 Bench Press w/bar 30 Squats 30kg w/barbell 8 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 22 Barbell curls 15kg 15 Pull down rows 45kg 15 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 20/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 60 kg
  • Oct 5 2022
    Pull-ups 15/10/10 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 15 Bench Press 30kg 7 Bench Press inclined 30kg 6 Bench Press w/bar 30 Squats 30kg w/barbell 8 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 22 Barbell curls 15kg 15 Pull down rows 45kg 16 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 20/kg 30 Leg raise crunches 25 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 60 kg
  • Oct 2 2022
    Pull-ups 12/10/12 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 14 Bench Press 30kg 7 Bench Press inclined 30kg 5 Bench Press w/bar 30 Squats 30kg w/barbell 8 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15 Pull down rows 45kg 15 Crunches 15kg 15 Reverse crunches 15kg 15 Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes Performance enhancer: HMB IC Body weight: 61 kg
  • Sep 25 2022
    Pull-ups 15/10/10 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 14 Bench Press 30kg 7 Bench Press inclined 30kg 7 Bench Press w/bar 30 Squats 30kg w/barbell 7 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15 Pull down rows 45kg 15 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 60 kg
  • Sep 23 2022
    Pull-ups 15/8/8 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 14 Bench Press 30kg 7 Bench Press inclined 30kg 7 Bench Press w/bar 30 Squats 30kg w/barbell 8 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15 Pull down rows 45kg 15 Crunches 15kg 15 Reverse crunches 15kg 15 Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 61 kg
  • Sep 21 2022
    Pull-ups 13/10/10 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg 7 Bench Press inclined 30kg 7 Bench Press w/bar 30 Squats 30kg w/barbell 7 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15 Pull down rows 45kg 13 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 61 kg
  • Sep 18 2022
    Pull-ups 15/8/8 Push-ups 16 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 25/25 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg 5 Bench Press inclined 30kg 5 Bench Press w/bar 30 Squats 30kg w/barbell 6 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 10 Pull down rows 45kg 10 Crunches 15kg 15 Reverse crunches 15kg 15 Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 60 kg Purchased 1-month membership
  • Sep 13 2022
    Bodyweight exercises at home
  • Sep 11 2022
    Bodyweight exercises at home
  • Sep 9 2022
    Pull-ups 16/10 Push-ups 16 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30/ Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 14 Bench Press 30kg 9 Bench Press inclined 30kg 8 Bench Press w/bar 30 Squats 30kg w/barbell 9 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 16 Pull down rows 45kg 13 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 60 kg
  • Sep 7 2022
    Pull-ups 15/10/10 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30/ Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg 9 Bench Press inclined 30kg 8 Bench Press w/bar 30 Squats 30kg w/barbell 9 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15 Pull down rows 45kg 12 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 60 kg
  • Sep 4 2022
    Pull-ups 16/11/12 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30/ Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg 9 Bench Press inclined 30kg 6 Bench Press w/bar 30 Squats 30kg w/barbell 9 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15 Pull down rows 45kg 10 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 60 kg
  • Sep 2 2022
    Pull-ups 16/10/10 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30/25 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg 9 Bench Press inclined 30kg 5 Bench Press w/bar 30 Squats 30kg w/barbell 9 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15 Pull down rows 45kg 10 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 60 kg
  • Aug 31 2022
    Pull-ups 15/10/10 Push-ups 15 Bodyweight Tricep Extensions 15 Shoulder Shrugs 20kg 30/ Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg 8 Bench Press inclined 30kg 5 Bench Press w/bar 30 Squats 30kg w/barbell 8/ Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 13 Pull down rows 45kg 11 Crunches 15kg 15 Reverse crunches 15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/5 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 60 kg
  • Aug 29 2022
    Pull-ups 15/10/10 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30/ Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg 5 Bench Press inclined 30kg 4 Bench Press w/bar 30 Squats 30kg w/barbell 8/ Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 12/10 Pull down rows 45kg 10 Crunches 15kg 15 Reverse crunches 15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/5 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 59 kg
  • Aug 21 2022
    Pull-ups 16/11/11 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30/25 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 14 Bench Press 30kg 7 Bench Press inclined 30kg 6 Bench Press w/bar 30 Squats 30kg w/barbell 8/ Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 12/10/10 Pull down rows 45kg 12 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/5 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 60 kg
  • Aug 19 2022
    Pull-ups 16/10/10 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30/ Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 14 Bench Press 30kg 7 Bench Press inclined 30kg 5 Bench Press w/bar 30 Squats 30kg w/barbell 8/ Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 10 Pull down rows 45kg 12 Crunches 15kg 16 Reverse crunches 15kg 16 Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/5 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 59 kg
  • Aug 17 2022
    Pull-ups 15/10/10 Push-ups 15/ Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30/30 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 14 Bench Press 30kg 9 Bench Press inclined 30kg 5 Bench Press w/bar 30 Squats 30kg w/barbell 8/ Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/10 Pull down rows 45kg 14 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/5 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 59 kg
  • Aug 14 2022
    Pull-ups 15/10/13 Push-ups 15/ Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg 9 Bench Press w/bar 30 Squats 30kg w/barbell 8/5 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 12/10 Pull down rows 45kg 12 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/5 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 59 kg
  • Aug 12 2022
    Pull-ups 15/10/10 Push-ups 15/ Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 25/25 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg 8 Bench Press w/bar 30 Squats 30kg w/barbell 8 Bodyweight squats w/barbell 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 10/ Pull down rows 45kg 10 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 50 power/6 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 60 kg
  • Aug 10 2022
    Pull-ups 15/10/10 Push-ups 15/15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 25/25 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg 6 Bench Press w/bar 30 Squats 30kg w/barbell 8 Bodyweight squats w/barbell 25 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 10/10 Pull down rows 45kg 12 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 50 power/6 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 60 kg Purchased 1-month membership
  • Aug 5 2022
    Pull-ups 15/10/10 Push-ups 15 Bodyweight Tricep Extensions 20 Shoulder Shrugs 20kg 30/25 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg 8/5 Bench Press w/bar 30 Squats 30kg w/barbell 8 Bodyweight squats w/barbell 20 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 10/10 Pull down rows 45kg 10 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 50 power/6 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 59 kg
  • Aug 2 2022
    Running around town
  • Jul 31 2022
    Pull-ups 15/12/12 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 30/25 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg 8/7 Bench Press w/bar 30 Squats 30kg w/barbell 8 Bodyweight squats w/barbell 20 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/10 Pull down rows 45kg 12 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 61 kg
  • Jul 29 2022
    Pull-ups 15/10 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 30/ Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 11 Bench Press 30kg 8/7 Bench Press w/bar 30 Squats 30kg w/barbell 8 Bodyweight squats w/barbell 20 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/ Pull down rows 45kg 11 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing Performance enhancer: HMB IC Body weight: 62 kg
  • Jul 27 2022
    Pull-ups 15/10/12 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 30/ Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg 7/ Bench Press w/bar 20 Squats 30kg w/barbell 7/ Bodyweight squats w/barbell 20 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/ Pull down rows 45kg 10 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/6 effort level - while nose breathing - feels amazing after 5-minutes Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg
  • Jul 24 2022
    Pull-ups 15/ Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 30/ Dumbell Tricep Extensions 20kg 15 Dumbell Flys 20kg 11 Bench Press 30kg 7/7 Bench Press w/bar 30 Squats 30kg w/barbell 7/ Bodyweight squats w/barbell 20 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/ Pull down rows 45kg 10 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 60 power/7 effort level - while nose breathing Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg
  • Jul 22 2022
    Pull-ups 15/10/10 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 30/30 Dumbell Tricep Extensions 20kg 15 Dumbell Flys 20kg 11 Bench Press 30kg 7/7 Bench Press w/bar 30 Squats 30kg w/barbell 7/ Bodyweight squats 30 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/15 Pull down rows 45kg 11 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg
  • Jul 17 2022
    Pull-ups 15/11/12 Push-ups 10 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 30/25 Dumbell Tricep Extensions 20kg 15 Dumbell Flys 20kg 10 Bench Press 30kg 7/7 Bench Press w/bar 30 Squats 30kg w/barbell 7/ Bodyweight squats 15 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/ Pull down rows 45kg 15 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg
  • Jul 15 2022
    Purchased 8 sessions Pull-ups 15/10/10 Push-ups 15/ Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 25/25 Dumbell Tricep Extensions 20kg 15 Dumbell Flys 20kg 11 Bench Press 30kg 7/5 Bench Press w/bar 25 Squats 30kg w/barbell 7/5 Bodyweight squats 15 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/10 Pull down rows 45kg 15 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg
  • Jul 8 2022
    Pull-ups 15/11/12 Push-ups 15/ Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 25/15 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12/10 Bench Press 30kg 7/7 Bench Press w/bar 25 Squats 30kg w/barbell 7 Bodyweight squats 15 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/11 Pull down rows 45kg 15 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 60 kg
  • Jul 6 2022
    Pull-ups 15/10/10 Push-ups 15/ Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 25/25 Dumbell Tricep Extensions 20kg 15 Dumbell Flys 20kg 10 Bench Press 30kg w/bar 6/8 Squats 30kg w/barbell 8/6 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/10 Pull down rows 45kg 10 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 60 kg
  • Jul 3 2022
    Pull-ups 15/10 Push-ups 15/ Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 25/ Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg w/bar 6/6 Squats 30kg w/barbell Bodyweight squats 20/20 Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/10 Pull down rows 45kg 12 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg No acid reflux after lunch of sweet potatoes and nuts
  • Jul 1 2022
    Pull-ups 15/10/10 Push-ups 15/ Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 25/ Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg w/bar 7/7 Squats 30kg w/barbell 9 Bodyweight squats Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/15 Pull down rows 45kg 12 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg Acid reflux was bad today after having avocado toast for lunch
  • Jun 29 2022
    Pull-ups 15/10/11 Push-ups 15/ Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 25/25 Dumbell Tricep Extensions 20kg 20 Dumbell Flys 20kg 12 Bench Press 30kg w/bar 9 Squats 30kg w/barbell 9 Bodyweight squats Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/10 Pull down rows 45kg 12 Crunches 15kg 15/ Reverse crunches 15kg 15/ Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg
  • Jun 26 2022
    Pull-ups 15/10/10 Push-ups 15/ Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 25/15/17 Dumbell Tricep Extensions 20kg 15 Dumbell Flys 20kg 11 Bench Press 30kg w/bar 7/6 Squats 30kg w/barbell 8/ Bodyweight squats Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 15/15/5 Pull down rows 45kg 10 Crunches 15kg 15/15 Reverse crunches 15kg 15/15 Side lean crunches 20/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: HMB IC Body weight: 60 kg
  • Jun 22 2022
    Pull-ups 15/10/10 Push-ups 15/ Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 20/20 Dumbell Tricep Extensions 20kg 10 Dumbell Flys 20kg 10 Bench Press 30kg w/bar 7/5 Squats 30kg w/barbell 8/5 Bodyweight squats Barbell curls (Seated bar) 15kg 10 - rest didn't feel quite right at this weight Barbell curls 15kg 10/10 Pull down rows 45kg 10 Crunches 15kg 15/15 Reverse crunches 15kg 15/15 Side lean crunches 20/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 61 kg
  • Jun 19 2022
    Pull-ups 15/10/11 Push-ups 15/ Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 20/20 Dumbell Tricep Extensions 20kg 10 Dumbell Flys 20kg 10 Bench Press 30kg w/bar 7/5 Squats 30kg w/barbell 7/7 Bodyweight squats Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 10/10 Pull down rows 45kg 10 Crunches 15kg 15/15 Reverse crunches 15kg 15/15 Side lean crunches 20/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 60 kg
  • Jun 16 2022
    Pull-ups 15/10/10 Push-ups 15/ Bodyweight Tricep Extensions 15/ Shoulder Shrugs 20kg 20/20 Dumbell Tricep Extensions 20kg 10 Dumbell Flys 20kg 10 Bench Press 30kg w/bar 10/5 Squats 30kg w/barbell 8/5 Bodyweight squats Barbell curls (Seated bar) 10kg 20 Barbell curls 15kg 10 Pull down rows 45kg 10 Crunches 15kg 15/10 Reverse crunches 15kg 15/10 Side lean crunches 20/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 60 kg
  • Jun 12 2022
    Pull-ups 15/10/12 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 17.5kg 30/26 Dumbell Tricep Extensions 17.5kg 20/ Dumbell Flys 17.5kg 20/ Bench Press 20kg w/bar 10/10 Squats 30kg w/barbell 7/7 Barbell curls (Seated bar) 10kg 20 Barbell curls 10kg 20/15 Pull down rows 40kg 15 Crunches 15kg 15/15 Reverse crunches 15kg 15/15 Side lean crunches 17.5/kg 35 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 60 kg
  • Jun 10 2022
    Pull-ups 15/10/12 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 17.5kg 40/35 Dumbell Tricep Extensions 17.5kg 20/ Dumbell Flys 17.5kg 20/ Bench Press 20kg w/bar 10/10 Squats 30kg w/barbell 6/5 Bodyweight squats Barbell curls (Seated bar) 10kg 15 Barbell curls 10kg 20/15/15 Pull down rows 40kg 20 Crunches 15kg 15 Reverse crunches 15kg 15 Side lean crunches 17.5/kg 40 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix IC Body weight: 60 kg
  • Jun 7 2022
    Pull-ups 15/10/10 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 17.5kg 40/35 Dumbell Tricep Extensions 17.5kg 20/10 Dumbell Flys 17.5kg 20/15 Bench Press 20kg w/bar 10/10 Squats 30kg w/barbell 5/5 Bodyweight squats Barbell curls (Seated bar) 10kg 15 Barbell curls 10kg 15/15/15 Pull down rows 40kg 20 Crunches 15kg 10/15 Reverse crunches 15kg 10/15 Side lean crunches 17.5/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: HMB IC Body weight: 60 kg
  • Jun 5 2022
    Pull-ups 15/12/10 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 17.5kg 40/30 Dumbell Tricep Extensions 17.5kg 20 Dumbell Flys 17.5kg 15 Bench Press 20kg w/bar 10/10/10 Squats 20kg w/barbell 10/10 Bodyweight squats Barbell curls (Seated bar) 10kg 20 Barbell curls 10kg 20 Pull down rows 40kg 15 Crunches 15kg 10/10 Reverse crunches 15kg 10/10 Side lean crunches 17.5/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/8 effort level Performance enhancer: 2X Ben Greenfield's Pre-Workout Mix Body weight: 60 kg
  • Jun 3 2022
    Pull-ups 15/10 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 17.5kg 35/ Dumbell Tricep Extensions 17.5kg 20 Dumbell Flys 17.5kg 20 Bench Press 20kg w/bar 10/10 Squats 20kg w/barbell 10/10 Bodyweight squats Barbell curls (Seated bar) 10kg 20 Barbell curls 10kg 20 Pull down rows 40kg 20 Crunches 10kg 20 Reverse crunches 10kg 20 Side lean crunches 17.5/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/8 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix Body weight: 61 kg
  • Jun 1 2022
    Pull-ups 14/10/10 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 17.5kg 35/ Dumbell Tricep Extensions 17.5kg 15 Dumbell Flys 17.5kg 15 Bench Press 20kg w/bar 10/ Squats 20kg w/barbell 10/10 Bodyweight squats Barbell curls (Seated bar) 10kg 15 Barbell curls 10kg 15/ Pull down rows 40kg 15/ Crunches 10kg 15/ Reverse crunches 10kg 15/ Side lean crunches 17.5/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/8 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix Body weight: 60 kg
  • May 29 2022
    Pull-ups 13/10/12 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 17.5kg 35/ Dumbell Tricep Extensions 17.5kg 15 Dumbell Flys 17.5kg 15 Bench Press 20kg w/bar 10/10 Squats 20kg w/barbell 10/10 Bodyweight squats Barbell curls (Seated bar) 10kg 15 Barbell curls 10kg 15/15/15 Pull down rows 40kg 15/15 Crunches 10kg 15/15 Reverse crunches 10kg 15/15 Side lean crunches 17.5/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/8 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix + 1 HMB Body weight: 60 kg
  • May 27 2022
    Pull-ups 13/10/11 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 17.5kg 35/25 Dumbell Tricep Extensions 17.5kg 15 Dumbell Flys 17.5kg 15 Bench Press 20kg w/bar 10/10 Squats 20kg w/barbell 10/10 Bodyweight squats Barbell curls (Seated bar) 10kg 15 Barbell curls 10kg 15/ Pull down rows 40kg 15/10 Crunches 10kg 10/15 Reverse crunches 10kg 10/15 Side lean crunches 17.5/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: 1 HMB Body weight: 61 kg
  • May 25 2022
    Pull-ups 14/10 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 17.5kg 35/30 Dumbell Tricep Extensions 17.5kg 20 Dumbell Flys 17.5kg 20 Bench Press 20kg w/bar 10/10 Squats 20kg w/barbell 10/10 Bodyweight squats Barbell curls (Seated bar) 10kg 15 Barbell curls 10kg 15/15 Pull down rows 40kg 15/10 Crunches 10kg 14 Reverse crunches 10kg 14 Side lean crunches 17.5/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: 1 HMB + Ben Greenfield's Pre-Workout Mix Body weight: 60 kg
  • May 22 2022
    Pull-ups 12/10/10 Push-ups 15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 17.5kg 30/ Dumbell Tricep Extensions 17.5kg 15/10 Dumbell Flys 17.5kg 15/10 Bench Press 20kg w/bar 10/10 Squats 20kg w/barbell 10/10 Bodyweight squats Barbell curls (Seated bar) 10kg 15 Barbell curls 10kg 15/15 Pull down rows 40kg 10 Crunches 10kg 10/ Reverse crunches 10kg 10/ Side lean crunches 17.5/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix Body weight: 60 kg
  • May 20 2022
    Pull-ups 14/8/10 Push-ups 11/15 Bodyweight Tricep Extensions 15/ Shoulder Shrugs 17.5kg 30/ Dumbell Tricep Extensions 17.5kg 15/ Dumbell Flys 17.5kg 15/ Bench Press 20kg w/bar 10/10 Squats 20kg w/barbell 10/10 Bodyweight squats Barbell curls (Seated bar) 10kg 15 Barbell curls 10kg 15/ Pull down rows 40kg 15 Crunches 10kg 10/ Reverse crunches 10kg 10/ Side lean crunches 17.5/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: 1 HMB + Ben Greenfield's Pre-Workout Mix Body weight: 60 kg
  • May 18 2022
    Pull-ups 14/10/9 Push-ups 15/ Bodyweight Tricep Extensions 15/ Shoulder Shrugs 17.5kg 30/30 Dumbell Tricep Extensions 17.5kg 15/15 Dumbell Flys 17.5kg 15/10 Bench Press 20kg w/bar 10/10 Squats 20kg w/barbell 10/10 Bodyweight squats Barbell curls (Seated bar) 10kg 12 Barbell curls 10kg 15/15/15 Pull down rows 40kg 15 Crunches 10kg 10/10 Reverse crunches 10kg 10/10 Side lean crunches 17.5/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: 1 HMB + Ben Greenfield's Pre-Workout Mix Body weight: 60 kg
  • May 13 2022
    Pull-ups 12/8/8 Push-ups 15/ Bodyweight Tricep Extensions 15/15 Shoulder Shrugs 17.5kg 30/25 Dumbell Tricep Extensions 17.5kg 15/ Dumbell Flys 17.5kg 15/ Bench Press 20kg w/bar 10/10 Squats 20kg w/barbell 10/10 Bodyweight squats Barbell curls (Seated bar) 10kg 10 Barbell curls 10kg 15/15 Pull down rows 40kg 10/ Crunches 10kg 10 Reverse crunches 10kg 10 Side lean crunches 17.5/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix Body weight: 60 kg
  • May 11 2022
    Pull-ups 12/8 Push-ups 15/ Bodyweight Tricep Extensions 15 Shoulder Shrugs 17.5kg 25 Dumbell Tricep Extensions 17.5kg 15/ Dumbell Flys 17.5kg 15/ Bench Press 10kg w/bar 10/5 Squats 10kg w/barbell 10/5 Bodyweight squats Barbell curls (Seated bar) 10kg 6 Barbell curls 10kg 15/15 Pull down rows 40kg 10/10 Crunches 10kg 5 Reverse crunches 10kg 5 Side lean crunches 17.5/kg 20 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix Body weight: 59 kg
  • May 8 2022
    Pull-ups 12/8 Push-ups 15/ Bodyweight Tricep Extensions 15 Shoulder Shrugs 17.5kg 30/30 Dumbell Tricep Extensions 15kg 15/15 Dumbell Flys 15kg 15/15 Bench Press w/bar 20/20/20 Squats w/barbell 20/20/20 Bodyweight squats Barbell curls (Seated bar) 10kg Barbell curls 10kg 15/15/15 Pull down rows 35kg 20/15 Crunches 20/ Reverse crunches 20/ Side lean crunches 17.5/kg 20 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix Body weight: 59 kg
  • Apr 29 2022
    Pull-ups 12/8 Push-ups 20 Bodyweight Tricep Extensions 15 Shoulder Shrugs 17.5kg 30/ Dumbell Tricep Extensions 15kg 20 Dumbell Flys 15kg 15/ Bench Press w/bar 20/20 Squats w/barbell 20/20 Bodyweight squats 50 Barbell curls (Seated bar) 10kg 10 Barbell curls 10kg 15/ Pull down rows 35kg 20/15 Crunches 20/ Reverse crunches 20/ Side lean crunches 17.5/kg 20 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: 1 HMB + Ben Greenfield's Pre-Workout Mix Body weight: 59 kg
  • Apr 27 2022
    Pull-ups 12/8 Push-ups 15 Bodyweight Tricep Extensions 15 Shoulder Shrugs 17.5kg 30/ Dumbell Tricep Extensions 15kg 15/ Dumbell Flys 15kg 15/ Bench Press w/bar 20/20 Squats w/barbell 20/20 Bodyweight squats 50 Barbell curls (Seated bar) 10kg 10 Barbell curls 10kg 15/ Pull down rows 35kg 15 Crunches 20/20 Reverse crunches 20/20 Side lean crunches 17.5/kg 20 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: 1 HMB + Ben Greenfield's Pre-Workout Mix Body weight: 60 kg
  • Apr 25 2022
    Pull-ups 12/8/8 Push-ups 20/ Bodyweight Tricep Extensions 15 Shoulder Shrugs 17.5kg 30/ Dumbell Tricep Extensions 15kg 15/ Dumbell Flys 15kg 15/ Bench Press w/bar 20/20 Squats w/barbell 20/20 Bodyweight squats 50 Barbell curls (Seated bar) 10kg 10 Barbell curls 10kg 15/10 Pull down rows 35kg 20/ Crunches 20/ Reverse crunches 20/ Side lean crunches 17.5/kg 20 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix Body weight: 59 kg
  • Apr 24 2022
    Bodyweight squats 50 Push ups till failure
  • Apr 22 2022
    Pull-ups 11/8/8 Push-ups 20/15 Bodyweight Tricep Extensions 15 Shoulder Shrugs 17.5kg 30/20 Dumbell Tricep Extensions 15kg 15/ Dumbell Flys 15kg 15/ Bench Press w/bar 20/20 Squats w/barbell 20/20 Bodyweight squats 50 Barbell curls (Seated bar) 10kg 10 Barbell curls 10kg 15 Pull down rows 35kg 20/15 Crunches 20/20 Reverse crunches 20/20 Side lean crunches 17.5/kg 10 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: 1 HMB / Ben Greenfield's Pre-Workout Mix Body weight: 59 kg
  • Apr 19 2022
    Pull-ups 10/8/8 Push-ups 15/15 Bodyweight Tricep Extensions 15 Shoulder Shrugs 17.5kg 30/ Dumbell Tricep Extensions 15kg 15/ Dumbell Flys 15kg 15/ Bench Press w/bar 20/ Squats w/barbell 20/ Bodyweight squats 50 Barbell curls (Seated bar) 10kg 8 Barbell curls 10kg 10 Pull down rows 35kg 20 Crunches 20/20 Reverse crunches 20/20 Side lean crunches 15/kg 30 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: Ben Greenfield's Pre-Workout Mix Body weight: 59 kg
  • Apr 15 2022
    Pull-ups 12/8/6 Push-ups 15 Bodyweight Tricep Extensions 15 Shoulder Shrugs 17.5kg 30/30 Dumbell Tricep Extensions 15kg 15/ Dumbell Flys 15kg 15/ Bench Press w/bar 20/20 Squats w/barbell 20/ Bodyweight squats 50 Barbell curls (Seated bar) 10kg 5/ Barbell curls 10kg 15/15 Pull down rows 35kg 20 Crunches 20/20 Reverse crunches 20/20 Side lean crunches 15/kg 15 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: 1 HMB Body weight: 59 kg
  • Apr 13 2022
    Pull-ups 10/9 Push-ups 15 Bodyweight Tricep Extensions 15 Shoulder Shrugs 15kg 40/30 Dumbell Tricep Extensions 15kg 15/15 Dumbell Flys 15kg 15/15 Bench Press w/bar 20/20 Squats w/barbell 20/ Bodyweight squats 50 Barbell curls (Seated bar) 10kg 5/ Barbell curls 10kg 15/15 Pull down rows 30kg 30/30 Crunches 20/ Reverse crunches 20/ Side lean crunches 15/kg 15 Leg raise crunches 20 Exercise bike 10 minutes > 70 power/7 effort level Performance enhancer: HMB Body weight: 59 kg
  • Apr 10 2022
    Pull-ups 10/7/7 Push-ups 15 Bodyweight Tricep Extensions 15 Shoulder Shrugs 15kg 30/30 Dumbell Tricep Extensions 15kg 15/ Dumbell Flys 15kg 15 Bench Press w/bar 20/ Squats w/barbell 20/20 Bodyweight squats 50 Barbell curls (Seated bar) 10kg 5/5 Barbell curls 10kg 12 Pull down rows 30kg 30/15 Crunches 20/20 Reverse crunches 20/20 Side lean crunches 15/kg 15 Leg raise crunches 20 Exercise bike 10 minutes > 70 power Performance enhancer: Ben Greenfield's Pre-Workout Mix Body weight: 59.7 kg
  • Apr 8 2022
    Pull-ups 10/6 Push-ups 15 Bodyweight Tricep Extensions 15 Shoulder Shrugs 15kg 30/ Dumbell Tricep Extensions 15kg 15/ Dumbell Flys 15kg 15 Bench Press w/bar 20/ Squats w/barbell 20/ Bodyweight squats 50 Barbell curls (Seated bar) 5kg 15 Barbell curls 10kg 12 Pull down rows 30kg 25 Crunches 20/ Reverse crunches 20/ Side lean crunches 15/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power Performance enhancer: Energizer for Athletes Body weight: 59 kg
  • Apr 6 2022
    Pull-ups 9/4/5 Push-ups 10 Bodyweight Tricep Extensions 11 Shoulder Shrugs 15kg 30/25 Dumbell Tricep Extensions 15kg 15/ Dumbell Flys 15kg 15 Bench Press w/bar 20/20 Squats w/barbell 20/20 Bodyweight squats 50 Barbell curls (Seated bar) 5kg 4 Barbell curls 10kg 10 Pull down rows 30kg 25 Crunches 20/20 Reverse crunches 20/20 Side lean crunches 15/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power Performance enhancer: Hydroxymethylbutyrate (HMB) IC Body weight: 59.7kg
  • Apr 2 2022
    Pull-ups 8/5/5 Push-ups 15/ Bodyweight Tricep Extensions 10/ Shoulder Shrugs 15kg 25/20 Dumbell Tricep Extensions 15kg 15/10 Dumbell Flys 15kg 10/10 Bench Press w/bar 20/20 Squats w/barbell 20/ Bodyweight squats 50 Barbell curls (Seated bar) 5kg 10 Barbell curls 10kg 8/8/8 Pull down rows 30kg 20/20 Crunches 20/20 Reverse crunches 20/20 Side lean crunches 15/kg 15 Leg raise crunches 20 Exercise bike 10 minutes > 70 power Performance enhancer: Ben Greenfield's Pre-Workout Mix Body weight: 58.3kg
  • Mar 30 2022
    Pull-up 7/5 Push-ups 15/6 Bodyweight Tricep Extensions 10/10/5 Shoulder Shrugs 15kg 25/25/15 Dumbell Tricep Extensions 15kg 15 Dumbell Flys 15kg 10 Bench Press w/bar 20/20 Squats w/barbell 20/20 Bodyweight squats 50 Barbell curls (Seated bar) 5kg 15 Barbell curls 5kg 20 Pull down rows 30kg 20/10 Crunches 20/20 Reverse crunches 20/20 Side lean crunches 15/kg 25 Exercise bike 10 minutes Performance enhancer: Energy drink
  • Mar 25 2022
    50 squats 20 deep push-ups 15 bodyweight tricep extensions
  • Mar 23 2022
    Push-ups 15/ Pull-ups 6/6/5 Bodyweight Tricep Extensions 10/ Shoulder Shrugs 15kg 25/25 Dumbell Tricep Extensions 15kg 15 Barbell Flys 15kg 11 Bench Press w/bar 20/20/20 Squats w/barbell 20/20 Bodyweight squats 50 Barbell curls (Seated bar) 5kg 15 Barbell curls 5kg 20 Pull down rows 30kg 20/15 Crunches 20/20 Reverse crunches 20/20 Side lean crunches 15/kg 20 Leg raise crunches 20 Exercise bike 10 minutes > 70 power Performance enhancer: Pre Workout Booster Fitness (IC) Body weight: 59.5 kg
  • Mar 22 2022
    50 Squats
  • Mar 21 2022
    50 Squats
  • Mar 20 2022
    Push-ups 15/ Pull-ups 5/5 Bodyweight Tricep Extensions 10/ Shoulder Shrugs 15kg 15/15 Dumbell Tricep Extensions 15kg 10 Barbell Flys 15kg 10 Bench Press w/bar 15/15/15 Squats w/barbell 15/15/15 Barbell curls (Seated bar) 5kg 15 Barbell curls 5kg 15 Pull down rows 30kg 15/10 Crunches 15/15 Reverse crunches 15/15 Side lean crunches 10/kg 25 Leg raise crunches 15 Exercise bike 10 minutes > 70 power Performance enhancer: Ben Greenfield's Pre-Workout Mix Body weight: 58.9 kg
  • Mar 19 2022
    50 Squats 15 Push ups 15 Bodyweight dips
  • Mar 15 2022
    15 push ups
  • Mar 14 2022
    50 Squats 15 Push ups 15 Bodyweight dips
  • Mar 13 2022
    50 Squats 15 Push ups 15 Bodyweight dips
  • Mar 9 2022
    50 Squats 15 Push ups 15 Bodyweight dips
  • Mar 8 2022
    50 Squats
  • Mar 7 2022
    50 Squats 15 Push ups 10 Bodyweight dips
  • Mar 6 2022
    50 Squats 10 Push ups 10 Bodyweight dips
  • Mar 5 2022
    50 Squats 10 Push ups 10 Bodyweight dips
  • Mar 3 2022
    50 Squats 10 Push ups 10 Bodyweight dips
  • Mar 2 2022
    50 Squats 10 Push ups 10 Bodyweight dips
  • Mar 1 2022
    50 Squats
  • Feb 1 2022
    50 squats
  • Jan 31 2022
    50 squats
  • Jan 30 2022
    50 squats 15 push ups 15 bodyweight dips
  • Jan 29 2022
    50 squats
  • Jan 28 2022
    50 squats
  • Jan 27 2022
    50 squats
  • Jan 26 2022
    50 Squats 10 Push ups 15 Bodyweight dips
  • Jan 25 2022
    50 Squats
  • Jan 24 2022
    50 Squats
  • Jan 23 2022
    50 Squats
  • Jan 22 2022
    50 Squats
  • Jan 21 2022
    50 squats
  • Jan 20 2022
    50 squats
  • Jan 19 2022
    50 squats
  • Jan 18 2022
    50 squats
  • Jan 16 2022
    50 squats
  • Jan 15 2022
    50 squats 20 deep push-ups 20 bodyweight dips
  • Jan 14 2022
    50 squats 15 deep push-ups 15 bodyweight dips
  • Jan 13 2022
    50 squats 15 deep push-ups 15 bodyweight dips
  • Jan 12 2022
    50 squats 15 deep push-ups 15 bodyweight dips
  • Jan 11 2022
    50 squats 15 deep push-ups 15 bodyweight dips
  • Jan 10 2022
    50 squats 15 deep push-ups 15 bodyweight dips
  • Jan 9 2022
    50 squats
  • Jan 8 2022
    50 squats 15 deep push-ups 15 bodyweight dips
  • Jan 7 2022
    50 squats 15 deep push-ups 15 bodyweight dips
  • Jan 6 2022
    50 squats 10 deep push-ups 10 dips
  • Jan 5 2022
    50 squats 10 deep push-ups 10 dips
  • Jan 4 2022
    50 squats 10 deep push-ups 10 dips
  • Jan 3 2022
    50 squats 10 deep push-ups 10 dips
  • Dec 11 2021
    Home workout in the AM 50 Squats 15 Dips 15 Deep push-ups
  • Dec 10 2021
    Home workout in the AM 50 Squats 15 dips 10 Deep push-ups
  • Dec 9 2021
    Since I'm no longer welcome at the gym I start the day every morning with 50 squats
  • Oct 20 2021
    Push-ups 15/15 Pull-ups 10/10/10 Bodyweight Tricep Extensions 10/ Shoulder Shrugs 17.5kg 25/25 Dumbell Tricep Extensions 15kg 15 Barbell Flys 15kg 15 Bench Press w/bar 20/20/20 Squats w/barbell 20/20/20 Barbell curls (Seated bar) 10kg 15 Barbell curls 10kg 15 Pull down rows 30kg 30/25 Crunches 20/ Reverse crunches 20/20 Side lean crunches 17.5/kg 25 Leg raise crunches 20/20 Exercise bike 10 minutes > 80 power Performance enhancer: 10mg Yohimbine
  • Oct 17 2021
    Push-ups 15/ Pull-ups 10/10/13 Bodyweight Tricep Extensions 10/ Shoulder Shrugs 17.5kg 25/25 Dumbell Tricep Extensions 15kg 15 Barbell Flys 15kg 15 Bench Press w/bar 20/20/20 Squats w/barbell 20/20/20 Barbell curls (Seated bar) 10kg 15 Barbell curls 10kg 15 Pull down rows 30kg 30 Crunches 20/ Reverse crunches 20/20/20 Side lean crunches 17.5/kg 25 Leg raise crunches 20/20/20 Exercise bike 10 minutes > 80 power Performance enhancer: 1000mg HMB
  • Oct 15 2021
    Push-ups 15 Pull-ups 10/10/10 Bodyweight Tricep Extensions 10/ Shoulder Shrugs 17.5kg 25/15 Dumbell Tricep Extensions 12.5kg 15 Barbell Flys 12.5kg 15 Bench Press w/bar 20/20/20 Squats w/barbell 20/20/20 Barbell curls (Seated bar) 10kg 15 Barbell curls 10kg 15 Pull down rows 30kg 30 Crunches 20/ Reverse crunches 20/20 Side lean crunches 17.5/kg 15 Leg raise crunches 20/20 Exercise bike 10 minutes > 80 power 1000mg HMB
  • Oct 13 2021
    Push-ups 15 Pull-ups 10/10/10 Bodyweight Tricep Extensions 10/10 Shoulder Shrugs 17.5kg 25/ Dumbell Tricep Extensions 12.5kg 20 Barbell Flys 12.5kg 20 Bench Press w/bar 20/20/20 Squats w/barbell 20/20/20 Barbell curls (Seated bar) 10kg 10 Barbell curls 10kg 15 Pull down rows 30kg 30 Crunches 20/20 Reverse crunches 20/20 Side lean crunches 15/kg 25 Leg raise crunches 20/20 Exercise bike 10 minutes > 80 power 1000 mg HMB
  • Oct 10 2021
    Push-ups 20/15 Pull-ups 15/10 Bodyweight Tricep Extensions 10/10 Shoulder Shrugs 17.5kg OFF Dumbell Tricep Extensions 12.5kg 15/15 Barbell Flys 12.5kg 15/15 Bench Press w/bar 20/2020 Squats w/barbell 20/20/20 Barbell curls (Seated bar) 10kg 10 Barbell curls 10kg 15 Pull down rows 30kg 25/25 Crunches 20/ Reverse crunches 20/20 Side lean crunches 15/kg 25 Leg raise crunches 20/20 Exercise bike 10 minutes > 80 power 58.6 kg 1000 mg HMB
  • Oct 6 2021
    Push-ups 15/ Pull-ups 15/10 Bodyweight Tricep Extensions 10/ Shoulder Shrugs 17.5kg 25/ Dumbell Tricep Extensions 12.5kg 20 Barbell Flys 12.5kg 20 Bench Press w/bar 20/20/20 Squats w/barbell 20/20/20 Barbell curls (Seated bar) 10kg 10 Barbell curls 10kg 15 Pull down rows 30kg 30 Crunches 20/ Reverse crunches 20/ Side lean crunches 15/kg 25 Leg raise crunches 20/ Exercise bike 13 minutes > 70 power 59 kg 1000mg HMB
  • Oct 3 2021
    Push-ups 15/15 Pull-ups 15/10 Bodyweight Tricep Extensions 10/ Shoulder Shrugs 17.5kg 25/25 Dumbell Tricep Extensions 12.5kg 15/ Barbell Flys 12.5kg 15/ Bench Press w/bar 20/20/20 Squats w/barbell 20/20/20 Barbell curls (Seated bar) 10kg 10 Barbell curls 10kg 15 Pull down rows 30kg 25/25 Crunches 20/ Reverse crunches 20/20 Side lean crunches 15/kg 25 Leg raise crunches 20/20 Exercise bike 13 minutes > 70 power 58.6 kg On 1 HMB/1 Yohimbine
  • Oct 1 2021
    Push-ups 15/ Pull-ups 15/8 Bodyweight Tricep Extensions 10/ Shoulder Shrugs 17.5kg 25/ Dumbell Tricep Extensions 12.5kg 15/ Barbell Flys 12.5kg 15/ Bench Press w/bar 20/20/20 Squats w/barbell 20/20/20 Barbell curls (Seated bar) 10kg 10 Barbell curls 10kg 15 Pull down rows 30kg 25/ Crunches 20/20 Reverse crunches 20/20 Side lean crunches 15/kg 25 Leg raise crunches 20/ Exercise bike 13 minutes > 70 power on 1000 mg HMB
  • Sep 29 2021
    Push ups 15/15 Pull ups 15/7 Bodyweight Tricep Extensions 10/ Shoulder Shrugs 17.5kg 25/ Dumbell Tricep Extensions 12.5kg 15/ Barbell Flys 12.5kg 15/ Bench Press w/bar 20/15 Squats w/barbell 20/15 Barbell curls (Seated bar) 10kg5 Barbell curls 10kg 15 Pull down rows 30kg 25/ Crunches 20/20 Reverse crunches 20/20 Leg raise crunches 20/ Exercise bike 13 minutes > 70 power 58.5 kg
  • Sep 26 2021
    Push ups 15/15 Pull ups 12/8/8 Bodyweight Tricep Extensions 10/10 Shoulder Shrugs 17.5kg 25/25 Dumbell Tricep Extensions 12.5kg 15/ Barbell Flys 12.5kg 15/ Bench Press w/bar 15/15/15 Squats w/barbell 15/15/15 Barbell curls (Seated bar) 10kg 5 Barbell curls 10kg 10/10 Pull down rows 25kg 25/25 Crunches 20 Reverse crunches 20/20 Side lean crunches 15/kg 25 Leg raise crunches 20/20 Exercise bike 13 minutes > 70 power 58.5 kg
  • Sep 24 2021
    Push ups 15/ Pull ups 11/6/6 Bodyweight Tricep Extensions 10 Shoulder Shrugs 17.5kg 25/ Dumbell Tricep Extensions 12.5kg 15/ Barbell Flys 12.5kg 15/ Bench Press w/bar 15/15/15 Squats w/barbell 15/15/15 Barbell curls 10kg 10 Pull down rows 25kg 25/ Crunches 20 Reverse crunches 20/20 Side lean crunches 12.5/kg 25 Leg raise crunches 20/20 Exercise bike 13 minutes > 70 power 58.2 kg
  • Sep 22 2021
    Push ups 15/ Pull ups 13/7 Bodyweight Tricep Extensions 10 Shoulder Shrugs 17.5kg 25/25 Dumbell Tricep Extensions 12.5kg 15/ Barbell Flys 12.5kg 15/ Bench Press w/bar 15/15/15 Squats w/barbell 15/15/15 Barbell curls (Seated bar) 10kg 5 Barbell curls 10kg 15/10 Pull down rows 25kg 25/ Crunches 20 Reverse crunches 20/ Side lean crunches 12.5/kg 25 Leg raise crunches 20/ Exercise bike 13 minutes > 70 power
  • Sep 19 2021
    Push ups 10/15 Pull ups 12/6 Bodyweight Tricep Extensions 7 Shoulder Shrugs 17.5kg 25/20 Dumbell Tricep Extensions 12.5kg 15/ Barbell Flys 12.5kg 15/ Bench Press w/bar 15/15/15 Squats w/barbell 15/15/15 Barbell curls (Seated bar) 10kg 10 Barbell curls 10kg 10 Pull down rows 25kg 25/ Crunches 20 Reverse crunches 20/20 Side lean crunches 12.5/kg 25 Leg raise crunches 20/20 Exercise bike 13 minutes > 70 power 58.1 kg
  • Sep 17 2021
    Push ups 15/10 Pull ups 12/5 Bodyweight Tricep Extensions 5/5 Shoulder Shrugs 17.5kg 25 Dumbell Tricep Extensions 12.5kg 15/ Barbell Flys 12.5kg 15/ Bench Press w/bar 15/15 Squats w/barbell 15/15 Barbell curls (Seated bar) 10kg 8 Barbell curls 10kg 10 Pull down rows 25kg 25/ Crunches 20 Reverse crunches 20 Side lean crunches 12.5/kg 25 Leg raise crunches 20/ Exercise bike 13 minutes > 70 power 57.9 kg
  • Sep 15 2021
    Push ups 15/10 Pull ups 8/5 Bodyweight Tricep Extensions 10/5 Shoulder Shrugs 17.5kg 25 Dumbell Tricep Extensions 12.5kg 15/ Barbell Flys 12.5kg 15/ Bench Press w/bar 15/15/15 Squats w/barbell 15/15/15 Barbell curls (Seated bar) 10kg 8 Barbell curls 10kg 10 Pull down rows 25kg 25/25 Crunches 15/ Reverse crunches 15/20 Side lean crunches 12.5/kg 25 Leg raise crunches 20/20 Exercise bike 13 minutes > 70 power Weight 59.1
  • Sep 6 2021
    Push ups 15/10 Pull ups 8/5 Bodyweight Tricep Extensions 5 Shoulder Shrugs 17.5kg 20/20 Dumbell Tricep Extensions 12.5kg 15/15 Barbell Flys 12.5kg 15/15 Bench Press w/bar 15/15 Squats w/barbell 15/15/15 Barbell curls (Seated bar) 10kg 5 Barbell curls 10kg 10 Pull down rows 25kg 25 Crunches 15/ Reverse crunches 15/20 Side lean crunches 12.5/kg 25 Leg raise crunches 20/20 Exercise bike 13 minutes > 70 power On IC: Super Pre-Workout Complex Weight 58.7
  • Sep 4 2021
    Push ups 15/5 Pull ups 8/5 Bodyweight Tricep Extensions 8/5 Shoulder Shrugs 15kg 25/25/25 Dumbell Tricep Extensions 12.5kg 15 Barbell Flys 12.5kg 15 Bench Press w/bar 15/15/15 Squats w/barbell 15/15/15 Barbell curls (Seated bar) 10kg 3 Barbell curls 10kg 5 Pull down rows 25kg 25 Crunches 15/15 Reverse crunches 15/15 Side lean crunches 12.5/kg 20 Leg raise crunches 20/20 Exercise bike 13 minutes > 70 power on IC: Super Pre-Workout Complex
  • Aug 27 2021
    Push ups 15 Pull ups 7 Bodyweight Tricep Extensions 5 Shoulder Shrugs 15kg 25/25 Dumbell Tricep Extensions 12.5kg 15 Barbell Flys 12.5kg 15 Bench Press w/bar 15/15 Squats w/barbell 15/15/15 Barbell curls (Seated bar) 5kg 15 Barbell curls 5kg 15 Pull down rows 25kg 25/25 Crunches 15/12 Reverse crunches 15/15 Side lean crunches 12.5/kg 20 Leg raise crunches 20/20 Exercise bike 13 minutes > 70 power
  • Aug 25 2021
    Push ups 12/4 Pull ups 7 Bodyweight Tricep Extensions Shoulder Shrugs 15kg 25/ Dumbell Tricep Extensions 12.5kg 15 Barbell Flys 12.5kg 15 Bench Press w/bar 15/ Squats w/barbell 15/ Barbell curls (Seated bar) 5kg 10 Barbell curls 5kg 10 Pull down rows 25kg 25 Crunches 15/ Reverse crunches 15/ Side lean crunches 10/kg 25/ Leg raise crunches 20/ Exercise bike 12 minutes > 70 power
  • Aug 21 2021
    Push ups 11 Pull ups 6 Bodyweight Tricep Extensions 3 Shoulder Shrugs 15kg 25/20/20 Dumbell Tricep Extensions 12.5kg 15 Barbell Flys 12.5kg 10 Bench Press w/bar 15/15 Squats w/barbell 15/15 Barbell curls (Seated bar) 5kg 15 Barbell curls 5kg 15 Pull down rows 25kg 15/15 Crunches 15/10/15 Reverse crunches 15/15/15 Side lean crunches 10/kg 25/20 Leg raise crunches 20/15 Exercise bike 12 minutes > 70 power Wait 63.4 kg
  • Aug 18 2021
    Push ups 11/4 Pull ups 6 Bodyweight Tricep Extensions 3/3 Shoulder Shrugs 15kg 25/20 Dumbell Tricep Extensions 12.5kg 10 Barbell Flys 12.5kg 10 Bench Press w/bar (inclined) 15/15 Squats w/barbell 15/15 Barbell curls (Seated bar) 5kg 15 Barbell curls 5kg 10 Pull down rows 25kg 15/15 Crunches 15/10 Reverse crunches 15/15 Side lean crunches 10/kg 25 Leg raise crunches 20 Exercise bike 11 minutes > 70 power
  • Aug 15 2021
    Push ups 10/3 Pull ups 6/2 Bodyweight Tricep Extensions 3 Shoulder Shrugs 15kg 20/20 Dumbell Tricep Extensions 12.5kg 10 Barbell Flys 12.5kg 5 Bench Press w/bar (inclined) 10/15 Squats w/barbell 15/15/15 Barbell curls (Seated bar) 5kg 10 Barbell curls 5kg 15 Pull down rows 25kg 15/15 Crunches 10 Reverse crunches 15 Side lean crunches 10/kg 25 Leg raise crunches 20 Exercise bike 10 minutes > 70 power Weight 63.6 kg
  • Aug 13 2021
    Push ups 8/2 Pull ups 5/2 Bodyweight Tricep Extensions 2/1 Shoulder Shrugs 15kg 20/20/20 Dumbell Tricep Extensions 12.5kg 10 Barbell Flys 12.5kg 10 Bench Press w/bar (inclined) 15 Squats w/barbell 15/15 Barbell curls (Seated bar) 20 Barbell curls 5kg 15 Pull down rows 20kg 20/20 Crunches 15/10 Reverse crunches 15/15 Side lean crunches 10/kg 25/15 Leg raise crunches 20 Exercise bike 10 minutes > 60 power
  • Aug 11 2021
    Push ups 8/3 Pull ups 4/1 Bodyweight Tricep Extensions 2 Shoulder Shrugs 15kg 20/20 Dumbell Tricep Extensions 12.5kg 10 Barbell Flys 12.5kg 10 Bench Press w/bar (inclined) 10 Squats w/barbell 15/15 Barbell curls (Seated bar) 20 Barbell curls 5kg 10 Pull down rows 20kg 15 Crunches 15/10 Reverse crunches 15/15 Side lean crunches 10/kg 20/20 Leg raise crunches 20/15 Exercise bike 10 minutes > 70 power
  • Aug 8 2021
    Push ups 15/15/6 Pull ups 4/2/1 Bodyweight Tricep Extensions 2/1 Shoulder Shrugs 12.5kg 30/15/20 Dumbell Tricep Extensions 12.5kg 10 Barbell Flys 12.5kg 10 Bench Press w/bar (inclined) 8/10 Squats w/barbell 10/10 Barbell curls (Seated bar) 10 Barbell curls 10kg 5 Pull down rows 20kg 15 Crunches 15/10 Reverse crunches 15/15 Side lean crunches 10/kg 25/20 Leg raise crunches 15 Exercise bike 15 minutes > 50 power
  • Apr 21 2020
    20 push-ups 2x
  • Apr 20 2020
    20 pushups X2
  • Apr 18 2020
    20 pushups x2
  • Apr 8 2020
    Push ups 2 x
  • Apr 6 2020
    20 push-ups x 20
  • Apr 4 2020
    20 push-ups x2
  • Apr 3 2020
    20 push-ups to X2
  • Apr 2 2020
    20 push-ups x2
  • Apr 1 2020
    20 push-ups X2
  • Mar 31 2020
    20 push-ups x2
  • Mar 8 2020
    Worked in attic
  • Mar 1 2020
    Sharing a bunch of heavy groceries
  • Feb 23 2020
    Cleaning attic
  • Feb 16 2020
    Cleaning Attic
  • Jan 26 2020
    Cordyceps coffee Push ups 20/20/20 Pull ups 14/10/10 Bodyweight Tricep Extensions 10/10 Shoulder Shrugs 22.5kg 20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15/15/15 Bench Press w/bar (inclined) 20kg Squats w/barbell w/40kg 15/15 Barbell curls (Seated bar) Barbell curls 15kg 10/10/ Pull down rows 45kg 10/10 Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Jan 19 2020
    Creatine Push ups 20/20/20 Pull ups 10/10/10 Bodyweight Tricep Extensions 10/10 Shoulder Shrugs 22.5kg Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15 Bench Press w/bar (inclined) 20kg 10/10 Squats w/barbell w/40kg 15/15 Barbell curls (Seated bar) Barbell curls 15kg 10 Pull down rows 45kg 10 Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 10-minutes on stair step machine
  • Jan 12 2020
    on creatine - stopped shoulder shrugs Push ups 20/20/20 Pull ups 14/12/10 Bodyweight Tricep Extensions 10 Shoulder Shrugs 22.5kg Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15 Bench Press w/bar (inclined) 20kg 10 Squats w/barbell w/40kg 15 Barbell curls (Seated bar) Barbell curls 15kg 10/10 Pull down rows 45kg 10 Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Jan 9 2020
    Push ups 20/20/20 Pull ups 10/10/10 Bodyweight Tricep Extensions 10 Shoulder Shrugs 22.5kg 20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15 Bench Press w/bar (inclined) 20kg 10 Squats w/barbell w/40kg 15 Barbell curls (Seated bar) Barbell curls 15kg 10 and 10kg 10 reps Pull down rows 45kg 10 Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Jan 3 2020
    On Creatine Push ups 20/20/20 Pull ups 14/12/12 Bodyweight Tricep Extensions 10/10 Shoulder Shrugs 22.5kg 20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg Squats w/barbell w/40kg 15 Barbell curls (Seated bar) Barbell curls 15kg 10 Pull down rows 45kg Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Dec 29 2019
    HMB + Creatine Push ups 20/20/20 Pull ups 14/12/10 Bodyweight Tricep Extensions 10/10 Shoulder Shrugs 22.5kg 20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15 Bench Press w/bar (inclined) 20kg 10 Squats w/barbell w/40kg 15 Barbell curls (Seated bar) Barbell curls 15kg 10 Pull down rows 45kg 7/5 Crunches w/15kg 20 Reverse crunches w/15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Dec 22 2019
    Push ups 20/20 Pull ups 14/12/12 Bodyweight Tricep Extensions 10 Shoulder Shrugs 22.5kg 20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15 Bench Press w/bar (inclined) 20kg 10 Squats w/barbell w/40kg 15/15 Barbell curls (Seated bar) Barbell curls 15kg 10/10 Pull down rows 45kg 10 Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Dec 18 2019
    Push ups 20/20/20 Pull ups 14/12/10 Bodyweight Tricep Extensions 10 Shoulder Shrugs 22.5kg 20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg Squats w/barbell w/40kg 15 Barbell curls (Seated bar) Barbell curls 15kg 10/10 Pull down rows 45kg 10 Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Dec 15 2019
    Push ups 20/20 Pull ups 10/10 Bodyweight Tricep Extensions 10 Shoulder Shrugs 22.5kg 20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15 Bench Press w/bar (inclined) 20kg Squats w/barbell w/40kg 15 Barbell curls (Seated bar) Barbell curls 15kg 10 Pull down rows 45kg 10 Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes
  • Dec 11 2019
    Push ups 20/20 Pull ups 12/10/12 Bodyweight Tricep Extensions 10/ Shoulder Shrugs 22.5kg 20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg Squats w/barbell w/40kg 15 Barbell curls (Seated bar) Barbell curls 10kg 10 Pull down rows 45kg Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Dec 7 2019
    Cordyceps Push ups 20/20 Pull ups 14/12 Bodyweight Tricep Extensions 10 Shoulder Shrugs 22.5kg 20/20 Dumbell Tricep Extensions 17.5kg 10 Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg Squats w/barbell w/40kg 20 Barbell curls (Seated bar) Barbell curls 10kg 15 Pull down rows 45kg 10 Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Dec 4 2019
    Push ups 20/20 Pull ups 14 Bodyweight Tricep Extensions 10 Shoulder Shrugs 22.5kg 20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15 Bench Press w/bar (inclined) 20kg Squats w/barbell w/40kg 15 Barbell curls (Seated bar) Barbell curls 10kg 10 Pull down rows 45kg 10 Crunches w/15kg 10 Reverse crunches w/15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Nov 24 2019
    Purchased 8 sessions - 1000mg HMB Push ups 20/20/20 Pull ups 16/12/12 Bodyweight Tricep Extensions 10/10 Shoulder Shrugs 22.5kg 20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 20/15 Bench Press w/bar (inclined) 20kg 10 Squats w/barbell w/40kg 15/10 Barbell curls (Seated bar) Barbell curls 10kg 15/15 Pull down rows 45kg 10 Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 minutes
  • Nov 20 2019
    Push ups 20/20/20 Pull ups 14/12/10 Bodyweight Tricep Extensions 10 Shoulder Shrugs 22.5kg 20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg Squats w/barbell w/40kg 15 Barbell curls (Seated bar) Barbell curls 10kg Pull down rows 45kg 10 Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Nov 17 2019
    1000mg HMM Push ups 20/20/20 Pull ups 14/12/12 Bodyweight Tricep Extensions 10/10 Shoulder Shrugs 22.5kg 10/10 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg Squats w/barbell w/40kg 10/15 Barbell curls (Seated bar) Barbell curls 10kg 10 Pull down rows 45kg 10 Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Nov 15 2019
    Push ups 20/20 Pull ups 14/12/12 Bodyweight Tricep Extensions 10/10 Shoulder Shrugs 20kg 10 22.5kg 10/10 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 10/ Bench Press w/bar (inclined) 20kg 10 Squats w/barbell w/40kg 10/10 Barbell curls (Seated bar) Barbell curls 10kg 10/10/15 Pull down rows 45kg 10 Crunches w/15kg 10 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Nov 10 2019
    Push ups 20/20/20 Pull ups 14/12/12 Bodyweight Tricep Extensions 10/10 Shoulder Shrugs 22.5kg 20/20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg 10 Squats w/barbell w/40kg 10 Barbell curls (Seated bar) Barbell curls 10kg 15/15/15 Pull down rows 45kg 10/10 Crunches w/15kg 15 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Nov 7 2019
    Push ups 20/20/20 Pull ups 12/12/12 Bodyweight Tricep Extensions 10 Shoulder Shrugs 22.5kg 20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg 10 Squats w/barbell w/40kg 10/10 Barbell curls (Seated bar) Barbell curls 10kg 10/10 Pull down rows 45kg 10 Crunches w/15kg 10 Reverse crunches w/15kg 20 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Nov 3 2019
    1000mg HMB Push ups 20/20/20 Pull ups 14/12/12 Bodyweight Tricep Extensions 10 Shoulder Shrugs 22.5kg 20/20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg Squats w/barbell w/40kg 10/10 Barbell curls (Seated bar) Barbell curls 10kg 15/15/15 Pull down rows 45kg 10 Crunches w/15kg 10 Reverse crunches w/15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65
  • Nov 1 2019
    Push ups 20/20/20 Pull ups 12/12/12 Bodyweight Tricep Extensions 10 Shoulder Shrugs 22.5kg 15/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg Squats w/barbell w/40kg 10/10 Barbell curls (Seated bar) Barbell curls 10kg 10/10 Pull down rows 45kg 10/10 Crunches w/15kg 10 Reverse crunches w/15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65 power
  • Oct 30 2019
    1000mg HMB Push ups 20/20 Pull ups 12/12/12 Bodyweight Tricep Extensions 8 Shoulder Shrugs 20kg 20/20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15 Bench Press w/bar (inclined) 20kg 10 Squats w/barbell w/20kg 10/10 Barbell curls (Seated bar) Barbell curls 10kg 10/10 Pull down rows 35kg 10 45kg 10/10 Crunches w/15kg 10 Reverse crunches w/15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 65
  • Oct 27 2019
    1000 mg hmm Push ups 20/20/20 Pull ups 12/12/12 Bodyweight Tricep Extensions 10/7 Shoulder Shrugs 20kg 20/20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg 10 Squats w/barbell w/20kg 10/10 Barbell curls (Seated bar) Barbell curls 10kg 10/10 Pull down rows 40kg 10/10 - up dosage Crunches w/15kg 10 Reverse crunches w/15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 15 Exercise bike 15 minutes > 65 power
  • Oct 26 2019
    10 pushups
  • Oct 24 2019
    1000mg HMB Push ups 20/20 Pull ups 12/10/10 Bodyweight Tricep Extensions 5 Shoulder Shrugs 20kg 20/20 Dumbell Tricep Extensions 17.5kg Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg Squats w/barbell w/20kg 10/10 Barbell curls (Seated bar) Barbell curls 10kg 10/10 Pull down rows 40kg 10/10 Crunches w/15kg 10 Reverse crunches w/15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 60 power
  • Oct 20 2019
    1000mg HMB Push ups 20/15/15 Pull ups 13/10/10 Squats w/barbell w/20kg 10/10 Squats Shoulder Shrugs 20kg 20/20 Dumbell Tricep Extensions 17.5kg 15/10 Barbell Flys 17.5kg 15/10 Bench Press w/bar (inclined) 20kg 10 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10/10 Reach ups w/band Pull down rows 40kg 10 Crunches w/15kg 10 Reverse crunches w/15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 60 power
  • Oct 15 2019
    1000mg HMB Push ups 20/20/15 Pull ups 12/10/10 Squats w/barbell w/20kg 10/10 Squats Shoulder Shrugs 20kg 20 Dumbell Tricep Extensions 17.5kg 10 Barbell Flys 17.5kg 10 Bench Press w/bar (inclined) 20kg 10 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 40kg 10 Crunches w/15kg 10 Reverse crunches w/15kg 10 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes > 60 power
  • Oct 13 2019
    Hiking
  • Oct 12 2019
    Push ups 20/20/20 Pull ups 12/12/10 Squats w/barbell w/20kg 10/10 Squats Shoulder Shrugs 20kg 20/20 Dumbell Tricep Extensions 17.5kg 15/15 Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg 10 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10/10 Reach ups w/band Pull down rows 40kg 10 Crunches w/15kg 10 Reverse crunches w/15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 15 minutes/ >60 power
  • Oct 9 2019
    1000mg HMB Push ups 15/15/15 Pull ups 12/10/5 Squats w/barbell w/20kg 10 Squats Shoulder Shrugs 20kg 20/20 Dumbell Tricep Extensions 17.5kg 15 Barbell Flys 17.5kg 15 Bench Press w/bar (inclined) 20kg 10 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 40kg 10 Crunches w/15kg 10 Reverse crunches w/15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 18 minutes
  • Oct 2 2019
    Push ups 15/15/15 Pull ups 10/10 Squats w/barbell w/20kg 10 Squats Shoulder Shrugs 20kg 20 Dumbell Tricep Extensions 17.5kg 15 Barbell Flys 17.5kg 15 Bench Press w/bar (inclined) 20kg Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10/10 Reach ups w/band Pull down rows 40kg 10/10 Crunches w/15kg 10 Reverse crunches w/15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 10 minutes
  • Sep 26 2019
    Push ups 15/15/15 Pull ups 12/11/10 Squats w/barbell w/20kg 10/10 Squats Shoulder Shrugs 20kg 20/20 Dumbell Tricep Extensions 17.5kg 15/15 Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 40kg 10 Crunches w/15kg 10 Reverse crunches w/15kg 15 Side lean crunches 20/kg 20 Leg raise crunches 20 Exercise bike 18 minutes
  • Sep 23 2019
    20 pushups
  • Sep 20 2019
    Push ups 15/15 Pull ups 10/10/ Squats w/barbell w/20kg 8 Squats Shoulder Shrugs 20kg 20/20 Dumbell Tricep Extensions 17.5kg 15/15 Barbell Flys 17.5kg 15/15 Bench Press w/bar (inclined) 20kg 8 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 35kg 10 Crunches w/15kg 15 Reverse crunches w/15kg 15 Side lean crunches 20/kg 20 Leg raises crunches 15 Exercise bike 20-minutes
  • Sep 8 2019
    1000 HMB + Creatine Push ups 15//15 Pull ups 12/10/10 Squats w/barbell w/20kg 10/10 Squats Shoulder Shrugs 20kg 20/15 Dumbell Tricep Extensions 17.5kg 15/10 Barbell Flys 17.5kg 15/10 Bench Press w/bar (inclined) 20kg 10 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10/10 Reach ups w/band Pull down rows 35kg 10 Crunches w/15kg 10 Reverse crunches w/15kg 15 Side lean crunches 20kg 20 Leg raises crunches 20 Exercise bike 18 minutes while brain training
  • Sep 6 2019
    Push ups 15/15/ Pull ups 12/10/8 Squats w/barbell w/20kg 10/10 Squats Shoulder Shrugs 20kg 20/15/15 Dumbell Tricep Extensions 17.5kg 15 Barbell Flys 17.5kg 15 Bench Press w/bar (inclined) 20kg 10/8 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10/10 Reach ups w/band Pull down rows 35kg 10 Crunches w/15kg 10 Reverse crunches w/15kg 15 Side lean crunches 20kg 20 Leg raises crunches 20 Exercise bike 18 minutes while brain training
  • Sep 4 2019
    Push ups 15/15/15 Pull ups 10/10/10 Squats w/barbell w/20kg 8/10 Squats Shoulder Shrugs 20kg 20/10 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Bench Press w/bar (inclined) 20kg 8 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10/10 Reach ups w/band Pull down rows 35kg 10/10 Crunches w/10kg 10 Reverse crunches w/15kg 15 Side lean crunches 20kg 20 Leg raises crunches 20 Exercise bike 18 minutes while brain training
  • Sep 1 2019
    1000mg HMB Push ups 15/15/15 Pull ups 10/10/10 Squats w/barbell w/20kg 8/8 Squats Shoulder Shrugs 20kg 10/15 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Bench Press w/bar (inclined) 20kg 8/8 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10/10 Reach ups w/band Pull down rows 35kg 10/10 Crunches w/10kg 10 Reverse crunches w/20kg 10 Side lean crunches 20kg 10 Leg raises crunches 20 Exercise bike 18 minutes while brain training
  • Aug 25 2019
    HMB - 1000mg Push ups 15/15/15 Pull ups 10/8/2/8/2 Squats w/barbell w/20kg 8/8 Squats Shoulder Shrugs 17.5kg 20/20 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Bench Press w/bar (inclined) 20kg 8 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10/10 Reach ups w/band Pull down rows 35kg 10 Crunches w/10kg 10 Reverse crunches w/15kg 15 Side lean crunches 20kg 15 Leg raises crunches 20 Exercise bike 15 minutes while brain training
  • Aug 21 2019
    1000mg HMB Push ups 15/15/15 Pull ups 10/5/5/8 Squats w/barbell w/20kg 8/8 Squats Shoulder Shrugs 17.5kg 20/20 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Bench Press w/bar (inclined) 20kg Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10/10 Reach ups w/band Pull down rows 35kg Crunches w/10kg 10 Reverse crunches w/15kg 15 Side lean crunches 20kg 10 Leg raises crunches 20 Exercise bike 18 minutes while brain training
  • Aug 18 2019
    1000mg HMB Push ups 15/15/15 Pull ups 10/8/3/8 Squats w/barbell w/20kg 8/8 Squats Shoulder Shrugs 17.5kg 20/20 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Bench Press w/bar (inclined) 20kg 8 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10/10 Reach ups w/band Pull down rows 35kg 10/10 Crunches w/10kg 15 Reverse crunches w/15kg 15 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 20 minutes while brain training
  • Aug 14 2019
    10mg Yohimbine + 5 grams creatine Push ups 15/15/15 Pull ups 10/10/5/5 Squats w/barbell w/20kg 8/8 Squats Shoulder Shrugs 17.5kg 20/20 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Bench Press w/bar (inclined) 20kg 8 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg Reach ups w/band Pull down rows 35kg Crunches w/10kg 10 Reverse crunches w/15kg 15 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 20 minutes while brain training
  • Aug 11 2019
    Push ups 15/15/15 Pull ups 10/10/8 Squats w/barbell w/20kg 7 Squats Shoulder Shrugs 17.5kg 20/20 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Bench Press w/bar (inclined) 20kg 7 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg Reach ups w/band Pull down rows 35kg 10 Crunches w/10kg 10 Reverse crunches w/15kg 15 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 20 minutes while brain training
  • Aug 9 2019
    3 grams creatine Push ups 15/15/15 Pull ups 10/10/9 Squats w/barbell w/20kg 10 Squats Shoulder Shrugs 17.5kg 20/20 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Bench Press w/bar (inclined) 20kg Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 35kg Crunches w/10kg 10 Reverse crunches w/15kg 15 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 18 minutes while brain training
  • Aug 7 2019
    3 Grams Creatine Push ups 15/15 Pull ups 9/9/9 Squats w/barbell w/20kg Squats Shoulder Shrugs 17.5kg 20/20 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Bench Press w/bar (inclined) 20kg 7 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 35kg Crunches w/10kg 10 Reverse crunches w/15kg 15 Side lean crunches 15kg 20 Leg raises crunches 15 Exercise bike 18 minutes while brain training
  • Aug 4 2019
    1000mg HMB Push ups 15/10/10 Pull ups 9/9/8 Squats w/barbell w/20kg 8/8/8 Squats w/barbell Shoulder Shrugs 17.5kg 20/20/20 Dumbell Tricep Extensions 15kg 15/15/15 Barbell Flys 15kg 15/15/15 Bench Press w/bar (inclined) 20kg 5 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg Reach ups w/band Pull down rows 35kg Crunches w/10kg 10 Reverse crunches w/15kg 15 Side lean crunches 15kg 20 Leg raises crunches 15 Exercise bike 18 minutes while brain training
  • Jul 28 2019
    1000mg HMB Push ups 15/15/15 Pull ups 9/9/6/4 Squats w/barbell w/20kg 8/8 Squats w/barbell 17.5kg shoulder shrugs 20/20/20 Dumbell Tricep Extensions 15kg 15/15/15 Barbell Flys 15kg 15/15/15 Bench press w/bar (inclined) 20kg 10 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 35kg 10 Crunches w/10kg 10 Reverse crunches w/15kg 15 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 18 minutes while brain training
  • Jul 25 2019
    1000mg HMB Push ups 15/15/15 Pull ups 9/6/4/5 Squats w/barbell w/20kg 8 Squats w/barbell 17.5kg shoulder shrugs 20/20 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Bench press w/bar (inclined) 20kg Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 35kg 10 Crunches w/10kg 10 Reverse crunches w/15kg 10 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 18 minutes while brain training
  • Jul 21 2019
    1000mg HMB + 5mg Yohimbine Push ups 15/15/15 Pull ups 8/9/8 Squats w/barbell w/20kg 8/8 Squats w/barbell 17.5kg shoulder shrugs 15/20 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Bench press w/bar (inclined) 20kg 8 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 35kg 10 Crunches w/10kg 10 Reverse crunches w/15kg 10 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 18 minutes while brain training high score 3.8
  • Jul 19 2019
    10 push ups
  • Jul 18 2019
    500mg HMB Push ups 15/15/15 Pull ups 8/8/8 Squats w/barbell w/20kg Squats w/barbell 15kg shoulder shrugs 20/20 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Bench press w/bar (inclined) 20kg Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg Reach ups w/band Pull down rows 35kg 10 Crunches w/10kg 10 Reverse crunches w/15kg 10 Side lean crunches 15kg 10 Leg raises crunches 10 Exercise bike 18 minutes while brain training
  • Jul 14 2019
    1000 MG HMB Push ups 15/15/15 Pull ups 8/8/8 Squats w/barbell w/20kg 8/8 Squats w/barbell 15kg shoulder shrugs 20/20 Bench press w/bar (inclined) 20kg 5 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 35kg 10 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Crunches w/10kg 10 Reverse crunches w/15kg 10 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 18 minutes while dual N-Back
  • Jul 11 2019
    Push ups 15/15/15 Pull ups 8/8/8 Squats w/barbell w/20kg Squats w/barbell 15kg shoulder shrugs 20/20 Bench press w/bar (inclined) 20kg Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 35kg Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Crunches w/10kg 10 Reverse crunches w/15kg 10 Side lean crunches 15kg 15 Leg raises crunches 15 Exercise bike 18 minutes while brain training
  • Jul 7 2019
    1000mg HMB Push ups 15/15/15 Pull ups 8/8/6 Squats w/barbell w/20kg 8 Squats w/barbell 15kg shoulder shrugs 20/20 Bench press w/bar (inclined) 20kg 8 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 35kg 10 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Crunches w/10kg 10 Reverse crunches reverse w/15kg 10 Side lean crunches 15kg 10 Leg raises crunches 15 Exercise bike 18 minutes while brain training
  • Jul 2 2019
    10mg Yohimbine Push ups 15/15/10 Pull ups 8/8/4 Squats w/barbell w/20kg 7 Squats w/barbell 15kg shoulder shrugs 15 Bench press w/bar (inclined) 20kg 7 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 35kg 10 Dumbell Tricep Extensions 15kg 15 Barbell Flys 15kg 15/ Crunches w/10kg 15 Reverse crunches reverse w/15kg 15 Side lean crunches 15kg 15 Leg raises crunches 15 Exercise bike 18 minutes while brain training
  • Jun 30 2019
    Push ups 15/10/10 Pull ups 7/6/6 Squats w/barbell w/20kg 7 Squats w/barbell 15kg shoulder shrugs 15/15 Bench press w/bar (inclined) 20kg 7 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 35kg 10/10 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Crunches w/10kg 15/15 Reverse crunches reverse w/15kg 15/15 Side lean crunches 15kg 15/15 Leg raises crunches 15/15 Exercise bike 18 minutes
  • Jun 28 2019
    Push ups 15/10/10 Pull ups 7/7/4 Squats w/barbell w/20kg 7 Squats w/barbell 15kg shoulder shrugs 15/15/15 Bench press w/bar (inclined) 20kg 7 Bench press w/bar Barbell curls (Seated bar) Barbell curls 10kg 10 Reach ups w/band Pull down rows 35kg 10 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Crunches w/10kg 10 Reverse crunches reverse w/15kg 10 Side lean crunches 15kg 10 Leg raises crunches 10 Exercise bike 18 minutes brain training
  • Jun 23 2019
    Push ups 15/10/10 Pull ups 7/7/5 Squats w/barbell w/20kg 7/5 Squats w/barbell 15kg shoulder shrugs 15/15 Bench press w/bar (inclined) 20kg Bench press w/bar Barbell curls (Seated bar) Barbell curls 12.5kg Reach ups w/band Pull down rows 35kg Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Crunches w/10kg 10 Reverse crunches reverse w/15kg 15 Side lean crunches 15kg 15 Leg raises crunches 15 Exercise bike 18 minutes while brain training
  • Jun 16 2019
    10mg Yohimbine Push ups 15/15 Pull ups 7/6 Squats w/barbell w/20kg Squats w/barbell 15kg shoulder shrugs 15 Bench press w/bar (inclined) 20kg 7/6 Bench press w/bar Barbell curls (Seated bar) Barbell curls 12.5kg Reach ups w/band Pull down rows 35kg Dumbell Tricep Extensions 15kg 15 Barbell Flys 15kg Crunches w/10kg Reverse crunches reverse w/10kg Side lean crunches 15kg Leg raises crunches Exercise bike 18 minutes while Dual N-Back
  • Jun 14 2019
    Push ups 15/15/10 Pull ups 6/6/4 Squats w/barbell w/20kg 6/6 Squats w/barbell 15kg shoulder shrugs 15 Bench press w/bar (inclined) 20kg Bench press w/bar Barbell curls (Seated bar) Barbell curls 12.5kg Reach ups w/band Pull down rows 35kg Dumbell Tricep Extensions 15kg 15 Barbell Flys 15kg 15 Crunches w/10kg 10 Reverse crunches reverse w/10kg 15 Side lean crunches 15kg 15 Leg raises crunches 15 Exercise bike 18 minutes
  • Jun 11 2019
    Push ups 15/15/9 Pull ups 6/5/4 Squats w/barbell w/20kg 5 Squats w/barbell 15kg shoulder shrugs 15/15/10 Bench press w/bar (inclined) 20kg 5 Bench press w/bar Barbell curls (Seated bar) Barbell curls 12.5kg Reach ups w/band Pull down rows 35kg 10 Dumbell Tricep Extensions 15kg 15/10 Barbell Flys 15kg 15/10 Crunches w/10kg 10 Reverse crunches reverse w/10kg 10 Side lean crunches 15kg 10 Leg raises crunches 15 Exercise bike 18 minutes
  • Jun 9 2019
    Went to gym for 40 minutes
  • Apr 6 2019
    Yohimbine 15mg Push ups 15/15/15 Pull ups 8/8/7 Squats w/barbell w/20kg 10 Squats w/barbell 17.5kg shoulder shrugs 20/20 Bench press w/bar (inclined) 20kg Bench press w/bar Barbell curls (Seated bar) Barbell curls 12.5kg 15/10 Reach ups w/band Pull down rows 35kg 10 Dumbell Tricep Extensions 17.5kg 10 Barbell Flys 17.5kg 10/10 Crunches w/10kg 10 Reverse crunches reverse w/15kg 10 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 18 minutes
  • Mar 31 2019
    15 mg yohimbine Push-ups 15/15 Pull ups 12/8/8 Squats w/barbell w/20kg Squats w/barbell 17.5kg shoulder shrugs 20/20 Bench press w/bar (inclined) 20kg 10 Bench press w/bar Barbell curls (Seated bar) 12.5kg 15/15/10 Barbell curls 10kg Reach ups w/band Pull down rows 35kg Dumbell Tricep Extensions 15kg 15 Barbell Flys 15kg 15 Crunches w/10kg 10 Reverse crunches reverse w/15kg 10 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 15 minutes level 5
  • Mar 29 2019
    15mg Yohimbine Push-ups 15/15 Pull ups 14/8/8 Squats w/barbell w/20kg 10 Squats w/barbell 17.5kg shoulder shrugs 20/20 Bench press w/bar (inclined) 20kg 8 Bench press w/bar Barbell curls (Seated bar) 12.5kg 10 Barbell curls 10kg Reach ups w/band Pull down rows 35kg 10/8 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Crunches w/10kg 10 Reverse crunches reverse w/15kg 10 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 18 minutes
  • Mar 25 2019
    500mg HMB Push-ups 15/15/15 Pull ups 12/10/8 Squats w/barbell w/20kg 10/10 Squats w/barbell 17.5kg shoulder shrugs 20 Bench press w/bar (inclined) 20kg Bench press w/bar Barbell curls (Seated bar) 10kg Barbell curls 10kg 15/15 Reach ups w/band Pull down rows 35kg 15/15 Dumbell Tricep Extensions 15kg 15 Barbell Flys 15kg 15 Crunches w/10kg 10 Reverse crunches reverse w/15kg 15 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 18 minutes
  • Mar 22 2019
    No supplements Push-ups 15/15 Pull ups 12/8 Squats w/barbell w/20kg 10 Squats w/barbell 17.5kg shoulder shrugs 20 Bench press w/bar (inclined) 20kg 8 Bench press w/bar Barbell curls (Seated bar) 10kg Barbell curls 10kg Reach ups w/band Pull down rows 35kg 12 Dumbell Tricep Extensions 15kg 15 Barbell Flys 15kg 15 Crunches w/10kg 10 Reverse crunches reverse w/15kg Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 18 minutes
  • Mar 19 2019
    HMB Push-ups 15/15 Pull ups 10/10/5 Squats w/barbell w/20kg 10 Squats w/barbell 17.5kg shoulder shrugs 20 Bench press w/bar (inclined) 20kg 10 Bench press w/bar Barbell curls (Seated bar) 10kg Barbell curls 10kg 15/15 Reach ups w/band Pull down rows 35kg 10 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Crunches w/10kg 10 Reverse crunches reverse w/15kg 10 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 18 minutes while brain training
  • Mar 13 2019
    1000mg HMB Push-ups 15/15/15 Pull ups 14/8/6 Squats w/barbell w/20kg 10 Squats w/barbell 17.5kg shoulder shrugs 20 Bench press w/bar (inclined) 20kg Bench press w/bar Barbell curls (Seated bar) 10kg Barbell curls 10kg 15 Reach ups w/band Pull down rows 35kg 15 Dumbell Tricep Extensions 15kg 20 Barbell Flys 15kg 20 Crunches w/10kg 10 Reverse crunches reverse w/15kg 15 Side lean crunches 15kg 20 Leg raises crunches 20 Exercise bike 18 minutes while brain training
  • Mar 10 2019
    Push-ups 15/15/15 Pull ups 12/10/6 Squats w/barbell w/20kg 10 Squats w/barbell 17.5kg shoulder shrugs 20/20 Bench press w/bar (inclined) 20kg Bench press w/bar Barbell curls (Seated bar) 10kg Barbell curls 10kg 15/15/15 Reach ups w/band Pull down rows 35kg 12 Dumbell Tricep Extensions 15kg 15/15 Barbell Flys 15kg 15/15 Crunches w/10kg Reverse crunches reverse w/15kg 10 Side lean crunches 15kg 20/20 Leg raises crunches 20/20 Exercise bike 18 minutes dual n back training
  • Feb 17 2019
    Push-ups 20/15/15 Pull ups 12/6/6 Squats w/barbell w/20kg 8/6 Squats w/barbell 15kg shoulder shrugs 20/20/20 Bench press w/bar (inclined) 20kg 8 Bench press w/bar Barbell curls (Seated bar) 10kg Barbell curls 10kg 12/10 Reach ups w/band Pull down rows 35kg 12 Dumbell Tricep Extensions 15kg 20 Barbell Flys 15kg 15 Crunches w/10kg Reverse crunches reverse w/10kg 20/20 Side lean crunches 15kg 20/20 Leg raises crunches 20/20 Exercise bike 18 minutes w/dual n- back
  • Feb 15 2019
    Gym w/Gergana
  • Feb 6 2019
    Push-ups 15/15/15 Pull ups 10/8/7 Squats w/barbell w/20kg 5/5 Squats w/barbell 15kg shoulder shrugs 15 Bench press w/bar (inclined) 20kg 5/5 Bench press w/bar 20kg Barbell curls (Seated bar) 10kg 5 Barbell curls 10kg 10/10 Reach ups w/band Pull down rows 35kg 10 Dumbell Tricep Extensions 15kg 10 Barbell Flys 15kg 10 Crunches w/10kg Reverse crunches reverse w/10kg 15/15 Side lean crunches 15kg 15/15 Leg raises crunches 15/15 Exercise bike 18 minutes
  • Dec 26 2018
    Push-ups 20 Pull ups 10/8/8 Squats w/barbell w/20kg 8/8 Squats w/barbell 15kg shoulder shrugs 20/20 Bench press w/bar (inclined) 20kg 8/8 Bench press w/bar 20kg Barbell curls (Seated bar) 10kg Barbell curls 10kg 10 Reach ups w/band Pull down rows 30kg 15 Dumbell Tricep Extensions 15kg 15/10 Barbell Flys 15kg 15/10 Crunches w/10kg 10 Reverse crunches reverse w/10kg 15 Side lean crunches 15kg 20 Leg raises crunches 20/20 Exercise bike 18 minutes while doing back training
  • Dec 14 2018
    Push-ups 15/15/15 Pull ups 10/9/8 Squats w/barbell w/20kg 7/7 Squats w/barbell 15kg shoulder shrugs 15/15 Bench press w/bar (inclined) 20kg 7/7 Bench press w/bar (inclined) Barbell curls (Seated bar) 10kg 5 Barbell curls 10kg 10 Reach ups w/band Pull down rows 30kg 10 Dumbell Tricep Extensions 15kg 15/15 Barbell flys 15kg 15/15 Crunches w/10kg 10 Reverse crunches reverse w/10kg 15 Side lean crunches 15kg 15/15 Leg raises crunches 15/15 Exercise bike 18 minutes while Dual n back
  • Dec 12 2018
    Pushups
  • Dec 6 2018
    15 push-ups15 push-ups
  • Oct 21 2018
    20 pushups
  • Oct 19 2018
    Pushups 20 Pull ups 10/8 Squats w/barbell w/20kg 5 Squats w/barbell 15kg shoulder shrugs Bench press w/bar (inclined) 20kg 5 Bench press w/bar (inclined) Barbell curls (Seated bar) 10kg 5 Barbell curls 10kg 10 Reach ups w/band Pull down rows 30kg Dumbell Tricep Extensions 15kg 15 Barbell flys 15kg 10 Crunches w/10kg Reverse crunches reverse w/10kg Side lean crunches 15kg Leg raises crunches Exercise bike 17 minutes dual n back
  • Oct 17 2018
    Pushups 20
  • Oct 11 2018
    Pushups 15/15/11 Pull ups 10/8/6 Squats w/barbell w/20kg Squats w/barbell 20/20 15kg shoulder shrugs 15/15 Bench press w/bar (inclined) 20/20 Barbell curls (Seated bar) 10kg 7/7 Barbell curls 10kg 10/10 Reach ups w/band Pull down rows 30kg 10/10 Dumbell Tricep Extensions 15kg 15 Barbell flys 15kg 5 Crunches w/10kg 10/10 Reverse crunches reverse w/10kg 10/10 Side lean crunches 15/15 Leg raises crunches 15/15 Exercise bike 17 minutes while dual back
  • Oct 5 2018
    Pushups 15/10/10 Pull ups 8/5/5 Squats w/barbell w/20kg Squats w/barbell 20 15kg shoulder shrugs 15/15/15 Bench press w/bar (inclined) 20/20 Barbell curls w/bar (inclined) Barbell curls (Seated bar) 10kg 7 Barbell curls 10kg 10/10 Reach ups w/band Pull down rows 30kg Dumbell Tricep Extensions 15kg 10 Barbell flys 15kg 10 Crunches w/10kg 10/10 Reverse crunches reverse w/10kg 10/10 Treadmill (inclined) Exercise bike 17 minutes
  • Oct 2 2018
    Pushups 15/10/10 Pull ups 7/7/6 Squats w/barbell w/20kg Squats w/barbell 20/20 12.5kg shoulder shrugs 20 15kg shoulder shrugs 15 Bench press w/bar (inclined) 20 Barbell curls w/bar (inclined) Barbell curls (Seated bar) 10kg 5 Barbell curls 12.5kg Barbell curls 10kg 15 Reach ups w/band Pull down rows 30kg Dumbell Tricep Extensions 12.5kg Barbell flys 15kg 10 Crunches w/10kg 15 Reverse crunches reverse w/10kg 15 Treadmill (inclined) Exercise bike 18 minutes while dual n-back
  • Oct 1 2018
    10 pushups
  • Sep 30 2018
    Pushups 15/15/10 Pull ups 6/6/6 Squats w/barbell w/20kg Squats w/barbell 20/20/20 15kg shoulder shrugs 15/15/15 Bench press w/bar 20 kg (inclined) Barbell curls w/bar (inclined) 20/15 Barbell curls (Seated bar) 4 Barbell curls 12.5kg 4 Reach ups w/band Pull down rows 30kg Dumbell Tricep Extensions 12.5kg 20/20/15 Barbell flys 12kg 12/12/8 Crunches w/10kg Reverse crunches reverse w/10kg Treadmill (inclined) 15 minutes
  • Aug 5 2018
    Dosed 1000mg HMB - Not as strong a performance as before. Worked out with Gergana
  • Aug 1 2018
    Dosed 1000mg HMB Pushups 20/15 Pull ups 12/9 Squats w/barbell w/20kg 7 Squats w/barbell 17.5kg shoulder shrugs 20/20 Bench press w/bar 20 kg (inclined) 7/10 Barbell curls w/bar Barbell curls 10kg (Seated bar) 7 Barbell curls 10kg 10 Reach ups w/band Pull down rows 30kg Dumbell Tricep Extensions 10kg Barbell flys 10kg Crunches w/10kg 20/20 Reverse crunches reverse w/10kg 20/20 Exercise bike 18 minutes
  • Jul 27 2018
    8 Neurostacks DHM
  • Jul 26 2018
    Worked out with Gergana
  • Jul 22 2018
    Pushups 15/15 Pull ups 11/8 Squats w/barbell w/20kg 7/7 Squats w/barbell 17.5kg shoulder shrugs 15/15 Bench press w/bar Bench press w/bar 20 kg (inclined) 7/7 Barbell curls w/bar Barbell curls 10kg (Seated bar) 5 Barbell curls 10kg 10 Reach ups w/band 15 Pull down rows 25kg 15 Dumbell Tricep Extensions 10kg 20 Barbell flys 10kg 15/15 Crunches w/10kg 20/20 Reverse crunches reverse w/10kg 20/20 Exercise bike 16 minutes Dual n-back
  • Jul 18 2018
    Pushups 15/15 Pull ups 11/10/8 Squats w/barbell w/20kg 7 Squats w/barbell 17.5kg shoulder shrugs 15/15 Bench press w/bar Bench press w/bar 20 kg (inclined) 7 Barbell curls w/bar Barbell curls 10kg (Seated bar) 5 Barbell curls 10kg 10 Reach ups w/band Pull down rows 25kg 15 Dumbell Tricep Extensions 10kg 20 Barbell flys 10kg 15 Crunches w/10kg 20 Reverse crunches reverse w/10kg 20 Exercise bike 17 minutes with dual n back
  • Jul 15 2018
    Pushups 15/15/15 Pull ups 11/9/8 Squats w/barbell w/20kg 5 Squats w/barbell 17.5kg shoulder shrugs 15/15/15 Bench press w/bar Bench press w/bar 20 kg (inclined) 7/7/7 Barbell curls w/bar Barbell curls 10kg (Seated bar) 5/5 Barbell curls 10kg 10/10 Reach ups w/band 10 Pull down rows 30kg 10 Dumbell Tricep Extensions 10kg 20/20 Barbell flys 10kg 15 Crunches w/10kg 20/20 Reverse crunches reverse w/10kg 20/20 Exercise bike 17 minutes on level 3 while dual n-back training
  • Jul 8 2018
    Amino code and Ultra Keto+MCT before workout Pushups 15/15/15 Pull ups 12/10/8 Squats w/barbell w/20kg 7/5 Squats w/barbell 15kg shoulder shrugs 30/30/20 Bench press w/bar Bench press w/bar 20 kg (inclined) 7/5/7 Barbell curls w/bar Barbell curls 10kg (Seated bar) 5/5 Barbell curls 10kg 10/10 Reach ups w/band 15 Pull down rows 30kg 10 Dumbell Tricep Extensions 10kg 20 Crunches w/10kg 20/20/20 Reverse crunches reverse w/10kg 20/20/20 Exercise bike 17 minutes with dual n back
  • Jul 6 2018
    Amino code before workout Pushups 15/15/15 Pull ups 10/8/7 Squats w/barbell w/20kg 7/4 Squats w/barbell 15kg shoulder shrugs 30/30 Bench press w/bar Bench press w/bar 20 kg (inclined) 7/7 Barbell curls w/bar Barbell curls 10kg (Seated bar) 5 Barbell curls 10kg 10 Reach ups w/band Pull down rows 30kg 10/10 Dumbell Tricep Extensions 10kg 20 Crunches w/10kg 15/20 Reverse crunches reverse w/10kg 15/20 Exercise bike 17 level 4 w/dual n-back
  • Jul 4 2018
    Amino code before workout Pushups 15/15 Pull ups 10/5/5 Squats w/barbell w/20kg Squats w/barbell 15/17 15kg shoulder shrugs 15/15/17 Bench press w/bar Bench press w/bar 20 kg (inclined) 5/5/7 Barbell curls w/bar Barbell curls 10kg (Seated bar) 5/5 Barbell curls 10kg 10 Reach ups w/band Dumbell Tricep Extensions 10kg 20 Crunches w/10kg 15 Reverse crunches reverse w/10kg 15 Exercise bike level 4 16 minutes w/dual n-back
  • Jun 21 2018
    Pushups 25/15/15 Pull ups 11/7/5 Squats w/barbell w/20kg 5 Squats w/barbell 15kg shoulder shrugs 25/25 Bench press w/bar Bench press w/bar 20 kg (inclined) 7/7 Barbell curls w/bar Barbell curls 10kg (Seated bar) 5/6 Barbell curls 10kg 10 Reach ups w/band 12 Dumbell Tricep Extensions 10kg 20 Crunches w/10kg 20/20 Reverse crunches reverse w/10kg 20/20 30kg pull down rows 20/5 Exercise bike 15 minutes while Dual n-back
  • Jun 19 2018
    Dosed 1000mg HMB before workout Pushups 25/10 Pull ups 10/7/ Squats w/barbell w/20kg Squats w/barbell 15kg shoulder shrugs 30/25 Bench press w/bar Bench press w/bar 20 kg (inclined) 7/7 Barbell curls w/bar Barbell curls 10kg (Seated bar) Barbell curls 10kg 10 Reach ups w/band Dumbell Tricep Extensions 10kg Crunches w/10kg 20 Reverse crunches reverse w/10kg 20 30kg pull down rows Exercise bike 15 minutes flowstate
  • Jun 17 2018
    June 17 - Dosed 1000mg HMB before workout. Noticeable increase in power output! Pushups 25//15/10 Pull ups 11/8/7 Squats w/barbell w/20kg Squats w/barbell 15kg shoulder shrugs 30/30/25 Bench press w/bar Bench press w/bar 20 kg (inclined) 6/6/6 Barbell curls w/bar Barbell curls 10kg (Seated bar) 5/5 Barbell curls 10kg 10/10/10 Reach ups w/band 7 Dumbell Tricep Extensions 10kg 25 Crunches w/10kg 30/30 Reverse crunches reverse w/10kg 30/30 30kg pull down rows 20/20 Exercise bike 15 minutes dual n baxk Squats
  • Jun 14 2018
    Gym sesh
  • Jun 10 2018
    Pushups 25/10/10/10 Pull ups 8/7/7 Squats w/barbell w/20kg 4 Squats w/barbell 15kg shoulder shrugs 25/20/20 Bench press w/bar Bench press w/bar 20 kg (inclined) 5/5/5 Barbell curls w/bar Barbell curls 10kg (Seated bar) 5/5 Barbell curls 10kg 10/5 Reach ups w/band 15 Dumbell Tricep Extensions 10kg 20/20 Crunches w/10kg 20/20/20 Reverse crunches reverse w/10kg 20/20/20 30kg pull down rows 20/20 Exercise bike 16 minutes while Dual N-back Squats
  • May 31 2018
    Pushups 25/10/10/10 Pull ups 9/8/6 Squats w/barbell w/20kg Squats w/barbell 20 15kg shoulder shrugs 30/25/25 Bench press w/bar Bench press w/bar 20 kg (inclined) 5/5/5 Barbell curls w/bar Barbell curls 5kg (Seated bar) 15/15 Barbell curls 10kg 10/10 Reach ups w/band Dumbell Tricep Extensions 10kg Crunches w/10kg 20/20 Reverse crunches reverse w/10kg 2020 30kg pull down rows Exercise bike 15 minutes while Dual N-back Squats
  • May 27 2018
    Pushups 25/10 Pull ups 11/9/5 Squats w/barbell w/20kg Squats w/barbell 15kg shoulder shrugs 25/25 Bench press w/bar Bench press w/bar (inclined) 30/25 Barbell curls w/bar Barbell curls 5kg (Seated bar) 10/10/10 Barbell curls 10kg 10/10/10 Reach ups w/band Dumbell Tricep Extensions 10kg 25/20 Crunches w/10kg 20/20 Reverse crunches reverse w/10kg 20 30kg pull down rows 20 Exercise bike 15 minutes (level 4) while Dual N-back Squats
  • May 22 2018
    Pushups 25/15/8 Pull ups 10/8/7 Squats w/barbell w/20kg Squats w/barbell 20 12.5kg shoulder shrugs 15kg shoulder shrugs 20/20/20 Bench press w/15kg Bench press w/bar (inclined) 25/25/20 Barbell curls w/bar Barbell curls 5kg (Seated large bar) 10/3 Barbell curls 10kg 15/10 Reach ups w/band Dumbell Tricep Extensions 10kg 20 Crunches w/10kg 20/20 Reverse crunches reverse w/10kg 20/20 30kg pull down rows 15 Exercise bike 17 minutes (4) w/Dual N-back Squats
  • May 19 2018
    Pushups
  • May 18 2018
    Pushups
  • May 17 2018
    Pushups 25/15/15/10 Pull ups 9/7/5/4 Squats w/barbell w/20kg Squats w/barbell 20 12.5kg shoulder shrugs 35 15kg shoulder shrugs 10/10 Bench press w/15kg 6 Bench press w/bar (inclined) 25/25 Barbell curls w/bar Barbell curls 5kg Barbell curls 10kg 10/10 Reach ups w/band 10 Dumbell Tricep Extensions 10kg 10 Crunches w/10kg 20/15 Reverse crunches reverse w/10kg 20/15 30kg pull down rows 10 Exercise bike 15 minutes w/Dual N -Back Squats
  • May 13 2018
    Pushups 25/15/15 Pull ups 8/6/5 Squats w/barbell w/20kg 4 Squats w/barbell 20 12.5kg shoulder shrugs 30/25 15kg shoulder shrugs 15 Bench press w/20kg 6 Bench press w/bar (inclined) 25/20 Barbell curls w/bar Barbell curls 5kg 15/10 Barbell curls 10kg 5 Reach ups w/band 15 Dumbell Tricep Extensions 10kg 20 Crunches w/10kg 15/15 Reverse crunches reverse w/10kg 15/15/15 30kg pull down rows 15 Exercise bike 15 minutes while Dual N-back Squats
  • May 11 2018
    15 pushups
  • Apr 22 2018
    Pushups 25/20/10 Pull ups 8/8/5/5/5 Squats w/barbell w/20kg 4 12.5kg shoulder shrugs 35 15kg shoulder shrugs 15/15 Bench press w/20kg 7/8 Bench press w/bar (inclined) 20/15/10 Barbell curls w/bar Barbell curls 5kg 10/10/10 Barbell curls 10kg Reach ups w/band Dumbell Tricep Extensions 10kg Crunches w/10kg 15/10 Reverse crunches reverse w/10kg 15/10 30kg pull down rows Exercise bike 15 minutes level 3 while Dual N-back high score Squats
  • Apr 19 2018
    Pushups 25/15/15/10 Pull ups 9/7/6 Squats Squats w/barbell 20/20 12.5kg shoulder shrugs 35/35 Bench press w/20kg (inclined) 20/20 Bench press w/bar (inclined) Barbell curls w/bar 20 Barbell curls 5kg Barbell curls 10kg Reach ups w/band Dumbell Tricep Extensions 10kg Crunches w/5kg 25/25 Reverse crunches reverse w/5kg 25/25 30kg pull down rows 20 Exercise bike 14 minutes while Dual N-Back Training
  • Apr 18 2018
    20 pushups
  • Apr 17 2018
    Worked out while fasted after a bad night's sleep Pushups 20/15/15 Pull ups 7/7/7 Squats Squats w/barbell 20/15 12.5kg shoulder shrugs 30/30/30 Bench press w/20kg (inclined) Bench press w/bar (inclined) 20/20 Barbell curls w/bar 20 Barbell curls 5kg Barbell curls 10kg 10 Reach ups w/band 20 Dumbell Tricep Extensions 10kg Crunches w/5kg 30/30 Reverse crunches reverse w/5kg 30/30 30kg pull down rows 10 Exercise bike 14 minutes while Dual N-back training
  • Apr 15 2018
    Pushups 20/20/15/11/10 Pull ups 9/7/5 Squats Squats w/barbell 15 12.5kg shoulder shrugs 3030/30 Bench press w/20kg (inclined) Bench press w/bar (inclined) 20/20/20 Barbell curls w/bar 20 Barbell curls 5kg Barbell curls 10kg Reach ups w/band 10 Dumbell Tricep Extensions 10kg 20 Crunches w/5kg 20/20/20 Reverse crunches reverse w/5kg 20/20/20 30kg pull down rows 20/8 Excerise bike 4 minutes
  • Apr 13 2018
    20 pushups
  • Apr 12 2018
    Pushups 20/15/15/15 Pull ups 8/8/8 Squats Squats w/barbell 15/15 12.5kg shoulder shrugs 30/30 Bench press w/20kg (inclined) 7 Bench press w/bar (inclined) 15 Barbell curls w/bar 15 Barbell curls 5kg Barbell curls 10kg Reach ups w/band Dumbell Tricep Extensions 10kg 15 Crunches w/5kg 20/15/15 Reverse crunches reverse w/5kg 20/15/15 30kg pull down rows 15/15/15
  • Apr 11 2018
    20 pushups
  • Apr 10 2018
    Pushups 20/15/15/10 Pull ups 8/5/5 Squats Squats w/barbell 15 10kg shoulder shrugs 35/35/35 Bench press w/20kg (inclined) 5 Bench press w/bar 15 Barbell curls w/bar 10/10/15 Barbell curls 5kg Barbell curls 10kg Reach ups w/band 10 Dumbell Tricep Extensions 10kg Crunches w/5kg 15 Reverse crunches reverse w/5kg 15 25kg pull down rows 20/20
  • Apr 4 2018
    Pushups 20/15/15/15 Pull ups 9/8/5 Squats w/barbell 15/15/15 10kg shoulder shrugs 35/35/35 Bench press w/20kg (inclined) 6 Bench press w/bar 15/15 Barbell curls w/bar 10/10 Barbell curls 5kg Barbell curls 10kg Reach ups w/band Dumbell Tricep Extensions 10kg 20 Crunches w/5kg 15/15 Reverse crunches reverse w/5kg 15/15 25kg pull down rows 20/20
  • Apr 2 2018
    Pushups 20/10/10/10/10 Pull ups 8/7/6 Squats Squats w/barbell 15/15/15 10kg shoulder shrugs 30/30/30 Bench press w/20kg 10/10/10 Bench press w/bar Barbell curls w/bar 15 Barbell curls 5kg Barbell curls 10kg 5 Reach ups w/band 10 Dumbell Tricep Extensions 10kg 10 Crunches w/5kg 15/15/15 Reverse crunches reverse w/5kg 15/15/15 25kg pull down rows 20/20/20
  • Mar 31 2018
    Pushups 20
  • Mar 29 2018
    Pushups 20/20/20 Pull ups 7/6/6 Squats Squats w/barbell 15/15 10kg shoulder shrugs 30/30/30 Bench press w/20kg 11/8/8 Bench press w/bar Barbell curls w/bar 10/10/10 Barbell curls 5kg 10 Reach ups w/band 15 Crunches 30/30 Reverse crunches reverse 20/20 25kg pull down rows 20/20/20
  • Mar 27 2018
    Pushups 20/20/20 Pull ups 5/5/5 Squats w/barbell 10/10 10kg shoulder shrugs 30/30/30 Bench press w/20kg 10/7/20 Barbell curls w/bar Barbell curls 5kg 10/10 Reach ups w/band Crunches Reverse crunches reverse 25kg pull down rows 10
  • Mar 18 2018
    Pushups 20/20/20 Pull ups 7/6/5 Squats 25/25/25 10kg shoulder shrugs 30/30/30 Bench press w/bar 30/30/30 Barbell curls w/bar 20 Barbell curls 5kg 20/20 Reach ups w/band 20/20 Crunches 30/30 Reverse crunches reverse 20/20 25kg pull down rows 20/20/20
  • Mar 16 2018
    Pushups 20/20/20 Pull ups 7/5/5 Squats 25/25/25 10kg shoulder shrugs 30/30/30 Bench press w/bar 30/30/30 Barbell curls w/bar Barbell curls 5kg 20/20 Reach ups w/band 15/20 Crunches 30 Reverse crunches reverse 20 25kg pull down rows 20/20/20
  • Mar 14 2018
    Pushups 20/20/20 Pull ups 6/5/5 Squats 25/25/25 9kg shoulder shrugs 25/30/30 Bench press w/bar 30/30/30 Barbell curls w/bar 30 Barbell curls 5kg 10/10 Reach ups w/band 20/20 Crunches 30/30 Reverse crunches 25/25 25kg pull down rows 15/15
  • Mar 9 2018
    20 pushups x3 5 pull ups x3 25 sqauts x2 25 9kg shoulder shrugs x3 30/25/25 bench press x3 20/20 barbell curls x3 20/20/15 Reach ups w/band x3 25 crunches 20 reverse crunches 20 20kg pull down rows x2
  • Mar 7 2018
    20 pushups x3 5 pull ups x3 25 sqauts x3 25 shoulder shrugs x3 25 chest barbell x3 20 barbell curls x3 20 Reach ups w/band x3 20 crunches 20 reverse crunches 25 pull down rows
  • Mar 4 2018
    Got a gym membership at hammer fitness!
  • Feb 25 2018
    Gym!
  • Feb 11 2018
    Went back to the gym!
  • Feb 2 2018
    Fucking my girl while standing up while holding her
  • Jan 30 2018
    20 pushups
  • Jan 28 2018
    Barbell flys 8 KG x 25 Squats 20 x 2 Pushups 15 x 2 Dips 20 x 2 Shoulder shrugs 9 KG x 25 Pull down rows 20 KG x 25 x 2 Pull ups 3 /1 Crunches 15 x 2 Reverse crunches 15 x2 Leg elevations 25 x 2
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