3:30 am chest, back, abs, cardio: stretching, 60 crunches, 3x10,8,6 Romanian deadlift 5kg,8,5kg,10kg, 5x15,12,8,5,3 bbell incl bench press med grip 8,5kg,10kg,13,5kg,15kg ,18,5kg + underhand cable pull down 27,2kg,34kg,40,8kg,47,6kg,54,4kg, 4x12,12,8,6 bbell bench press med grip 13 5kg,13,5kg,15kg,18,5kg + 4x12 underhand cable pull down 40,8kg, 4x28 meth db flyes 7kg + 4x12 bent over 2 db row 8kg, 4x10 push ups + close grip underhand cable pull down 40,8kg, 5x15 straight arm db pullover 4kg + push ups + db flyes 7kg, 3x1 min plank + 2x20 knee/hip raise on par bar + 30 seated leg tucks + 100 stick twists + 3x10x10x10 ball squeezes, 2 km walk (18:30 min), stretching. Have a great Monday guys 😀👍

Walked my dog when I got home from work. Relaxed a bit then hit the park with my sister. I felt tired did only 30 min at the park, but glad i got something in. Hope everyone did a great workout 💪😎

Today I start a fitness challenge with my work colleagues, hopefully this will kick start my motivation, sending positive vibes, seize the day mofo’s 💪💪

Last meet 4-13. Total 1295.2lbs Squat 451lbs pr Bench 297lbs pr Deadlift 545 That puts me in 4th place for my age class this year. 5 weeks into a 20 week Russian powerlifting training program to see if i can add of 90lbs to my total to reach 3rd.