Day 3 Saturday, May 04, 2024 at 7:15am Pull Up Set 1: 12 reps Set 2: 10 reps Shoulder Press (Machine Plates) Set 1: 27.5 kg x 5 Set 2: 22.5 kg x 7 Seated Row (Machine) Set 1: 59 kg x 14 Set 2: 59 kg x 12 Push Up Set 1: 20 reps Set 2: 27 reps Front Raise (Dumbbell) Set 1: 7 kg x 14 Set 2: 14 kg x 14 Chest Supported Y Raise (Dumbbell) Set 1: 5 kg x 30 Set 2: 5 kg x 30 Hammer Curl (Dumbbell) Set 1: 16 kg x 12 Set 2: 16 kg x 12 Triceps Extension (Cable) Set 1: 9 kg x 15 Set 2: 9 kg x 15 Knee crunches on dip station Set 1: 25 reps Set 2: 25 reps

Enjoy your weekend!

Getting leaner been a long journey and not done yet!

3:30 am arms, shoulders and cardio: stretching, 60 crunches, 4x12's bbell shoulder press combo 2kg + seated lat raise 7kg + db lying rear lat raise (5 count method) 5kg, 4x10's front 2 db raise 7kg + reverse flyes (1/4 rep method) 5kg, 4x28 bbell curl 2kg + 4x10 triceps push down 13,6kg, 4x12's preacher curl 5kg + lying triceps press 5kg + reverse bbell preacher curls 2kg, 4x15's concentration curls 3,5kg + triceps push down (pause for 2 seconds bottom each rep) 13,6kg, 3x15's seated palms down/up wrist curls 2kg, stretching. Happy Saturday guys 🙂👍

It was LEGS DAY for a Friday! The results! Good lighting today!📸 Antics➡️ ➡️...Only two sets, moderate speed ... And what a pump! ➡️Oh ... And some rowing!🚣‍♂️ ➡️ I did a set of 22s for our Vets and those suffering from depression. I am always around if you need an ear. 👂🙏 Please be kind and supportive. 🤗 You could be someone's best day ever! It's Friday, so we wear RED to Remember Everyone Deployed🟥🟥🟥 #remembereveryonedeployed Always remember to take care of our Mother Earth ... Climate change is real!🌎 #skolstrejkforklimatet People ... Please follow the rules ... All the time!😷 Always RACK YOUR WEIGHTS! 🏋️ Do a set for the cause, would ya?! It's a good thing!

Had to take an extended break with a chest injury but got in some cardio with an all-day adventure with my birthday boy!