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    LOWER DAY 1 WEEK 3 weigh in: 80.5 kg back...

    LOWER DAY 1 WEEK 3

    weigh in: 80.5 kg

    back squat (target 4 sets, 32 reps)

    60x4
    60x4
    60x2
    60x5
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    UPPER DAY 1 WEEK 3 weigh in: 80 kg bench...

    UPPER DAY 1 WEEK 3

    weigh in: 80 kg

    bench press (target: 4 sets, 32 reps) (previous best: 31 reps)

    48.5x10
    48.5x7
    48.5x3
    48.5x4
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    LOWER DAY 2 WEEK 2 weigh in: 79 kg back...

    LOWER DAY 2 WEEK 2

    weigh in: 79 kg

    back squat (target: 4 sets, 32 reps)

    57.5x12
    57.5x8
    57.5x7
    57.5x5
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    224
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    23,001

    UPPER DAY 2 WEEK 2 weigh in: 80.5 kg bench...

    UPPER DAY 2 WEEK 2

    weigh in: 80.5 kg

    bench press (target: 4 sets, 32 reps)

    48.5x9
    48.5x8
    48.5x8
    48.5x6
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    14 km jog (4 laps around my uni) in 1 hour 37...

    14 km jog (4 laps around my uni) in 1 hour 37 minutes 7.37 seconds
    6.9373 mins/km
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    2 min plank LOWER DAY 1 WEEK 2 weigh in: 79...

    2 min plank

    LOWER DAY 1 WEEK 2

    weigh in: 79 kg

    back squat (target: 4 sets, 32 reps)

    55x12
    55x12
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    1 February 2021 WORKOUT bench press...

    1 February 2021

    WORKOUT

    bench press (target: 4 sets, 32 reps)

    47.5 kg x11
    47.5x8
    47.5x6
    47.5x3
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    31 January 2021 records and goals records: ...

    31 January 2021 records and goals

    records:

    2 sets of 12

    bench 50 kg
    deadlift 52.5
    shoulder press 28.5
    row 60
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    LOWER DAY 2 WEEK 1 back squat (target: 4 sets,...

    LOWER DAY 2 WEEK 1

    back squat (target: 4 sets, 32 reps)

    52.5 kg x12
    52.5x12
    52.5x9
    reps: 33
    52.5x4
    total reps: 37
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    UPPER DAY 2 WEEK 1 bench press (target: 4...

    UPPER DAY 2 WEEK 1

    bench press (target: 4 sets, 32 reps)

    46 kg x11
    46x9
    46x7
    46x6
    total reps: 33
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    Swim at the beach. 7 km jog (2 laps around my...

    Swim at the beach.
    7 km jog (2 laps around my uni).
  • Replies
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    LOWER DAY 1 WEEK 1 weigh in: 79.5 kg back...

    LOWER DAY 1 WEEK 1

    weigh in: 79.5 kg

    back squat (target 4 sets, 32 reps)

    50x12
    50x12
    50x9
    reps: 33
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    224
    Views
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    1 min 30 s plank 2 min plank 1 min 30 s plank

    1 min 30 s plank
    2 min plank
    1 min 30 s plank
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    1 min plank 2 min plank ...

    1 min plank
    2 min plank

    -------------------------

    Starting a new workout program now.
    It's Viking's Bare Bones Series (https://forum.bodybuilding.com/showthread.php?t=172565211).

    I'm going...
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    30 s plank 1 min plank 2 min plank

    30 s plank
    1 min plank
    2 min plank
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    3.5 km jog without stopping/walking - 1 lap...

    3.5 km jog without stopping/walking - 1 lap around my Uni
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    Been sick for awhile and lost some motivation....

    Been sick for awhile and lost some motivation.
    Getting back into it.
    New workout program coming soon but today I'll do the old full body workout.

    WORKOUT

    squats

    20x12
    30x12
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    Been quite sick lately with shingles and then a...

    Been quite sick lately with shingles and then a chest infection.
    Still a bit sick but felt like I could get back into the gym a bit.

    bench press

    50x5
    50x5

    Deadlift
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    LIGHT DAY WEEK 7 squats 30x5 62.5x5 ...

    LIGHT DAY WEEK 7

    squats

    30x5
    62.5x5

    barbell curl

    12.5x5
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    MEDIUM DAY WEEK 7 weigh in: 82 kg bench...

    MEDIUM DAY WEEK 7

    weigh in: 82 kg

    bench press

    30x5
    58.5x5

    Deadlift
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