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7th December Legs Workout 84.8kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)

Great workout, really starting to feel like my old self after stress started getting the better of me for the past 10 weeks or so.

6th December Push Workout 84.1kg

Weighted Dips +40kg 4,4,4...

5th December Cardio Workout 84.4kg

281 calories burnt
18:26 duration

Heart rate average - 162
Heart rate max - 185

Distance - 3.53 km
Pace - 5:12 min/km

4th December Pull Workout 84.8kg

Mixed Grip Conventional Barbell Deadlift

125kg 9,9,9 (9x3 @ 60% 1RM)

Pullups 8,8,8
Mixed Grip Barbell Row 60kg 6,6,6
Mixed Grip Barbell Shrugs 100kg...

3rd December Cardio Workout 85.1kg

284 calories burnt
19:49 duration

Heart rate average - 156
Heart rate max - 179

Distance - 3.53 km
Pace - 5:36 min/km

2nd December Legs Workout 86.0kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
105kg 6,6,6,6 (6x4 @ 70% 1RM)

Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 60kg 5,5,5

30th November Push Workout 84.6kg

Barbell Bench Press

20kg 10
60kg 3
100kg 3,3,3,3,3 (3x5 at 85% 1RM)

Seated Barbell Shoulder Press 45kg 6,6,6,6
Dips 6,6,6

29th November Cardio Workout 84.6kg

285 calories burnt
20:07 duration

Heart rate average - 156
Heart rate max - 179

Distance - 3.55km
Pace - 5:39 min/km

28th November Pull Workout

Mixed Grip Conventional Barbell Deadlift

145kg 6,6,6,6 (6x4 @ 70% 1RM)

Pullups 8,8,8
Mixed Grip Barbell Row 60kg 6,6,6
Mixed Grip Barbell Shrugs 140kg 6,6,6...

Didn't have much time to workout just squeezed in the heavy squats and front squats

27th November Legs Workout 84.4kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
100kg 1
122.5kg 3 (forgot...

26th November Push Workout

Barbell Shoulder Press 55kg 3,3,3,3,3
Dips 8,8,8
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
Dumbbell Lateral Raise 14kg 6,6,6
Seated Dumbbell Press 20kg each...

22nd November Pull Workout 83.5kg

Mixed Grip Conventional Barbell Deadlift

175kg 3,3,3,3,3 (5x3 @ 85% 1RM)

Mixed Grip Barbell Shrugs 100kg 10,10,10
Hanging Leg Raise 6,6,6
Ez Bar Bicep...

20th November Legs Workout 83.7kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
90kg 9,9,9 (9x3 @ 60% 1RM)

Barbell Front Squat 60kg 4,4,4
Barbell Good Mornings 60kg 4,4,4

19th November Push Workout 84.4kg

Dips 15,12,10
Barbell Shoulder Press 40kg 9,9,9
Barbell Bench Press 82.5kg 6,6,6,6 (6x4 @ 70% 1RM)
EZ Bar Skull Crushers 30kg 6,6,6
Tricep Pushdown 32.5kg...

16th November Pull Workout 83.5kg

Mixed Grip Conventional Barbell Deadlift

175kg 3,1 (3x5 @ 85% 1RM) felt a pinch in my right knee on the first rep of my second set. Decided I didn't want to...

15th November Legs Workout 84.2kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
105kg 6,6,6,6 (6x4 @ 70% 1RM)

Barbell Front Squat 60kg 5,5,5
Barbell Good Mornings 60kg 4,4,4

14th November Push Workout 84.5kg

Barbell Bench Press

20kg 10
60kg 3

100kg 3,3,3,3,3 (3x5 at 85% 1RM)

Seated Barbell Shoulder Press 45kg 6,6,6

12th November Pull Workout 83.8kg

Mixed Grip Conventional Barbell Deadlift

125kg 9,9,9 (9x3 @ 60% 1RM)

Weighted Pullups +25kg 4,4,4
Mixed Grip Barbell Rows 70kg 4,4,4
Mixed Grip Barbell...

Slight glute strain, couldn't get the output I wanted

10th November Legs Workout 85.0kg

Barbell Low Bar Back Squat

20kg 10
60kg 3
100kg 1
120kg 1

9th November Push Workout 83.7kg

Barbell Shoulder Press 55kg 3,3,3,3,3
Dips 6,6,6
Barbell Bench Press 70kg 9,9,9 (9x3 @ 60% 1RM)
Dumbbell Lateral Raise 14kg 6,6,6
Seated Dumbbell Press 20kg...