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LOWER DAY 1 WEEK 3

weigh in: 80.5 kg

back squat (target 4 sets, 32 reps)

60x4
60x4
60x2
60x5

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

LOWER DAY 2 WEEK 2

weigh in: 79 kg

back squat (target: 4 sets, 32 reps)

57.5x12
57.5x8
57.5x7
57.5x5

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

14 km jog (4 laps around my uni) in 1 hour 37 minutes 7.37 seconds
6.9373 mins/km

2 min plank

LOWER DAY 1 WEEK 2

weigh in: 79 kg

back squat (target: 4 sets, 32 reps)

55x12
55x12

1 February 2021

WORKOUT

bench press (target: 4 sets, 32 reps)

47.5 kg x11
47.5x8
47.5x6
47.5x3

31 January 2021 records and goals

records:

2 sets of 12

bench 50 kg
deadlift 52.5
shoulder press 28.5
row 60

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

UPPER DAY 2 WEEK 1

bench press (target: 4 sets, 32 reps)

46 kg x11
46x9
46x7
46x6
total reps: 33

Swim at the beach.
7 km jog (2 laps around my uni).

LOWER DAY 1 WEEK 1

weigh in: 79.5 kg

back squat (target 4 sets, 32 reps)

50x12
50x12
50x9
reps: 33

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

30 s plank
1 min plank
2 min plank

3.5 km jog without stopping/walking - 1 lap around my Uni

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

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

LIGHT DAY WEEK 7

squats

30x5
62.5x5

barbell curl

12.5x5

MEDIUM DAY WEEK 7

weigh in: 82 kg

bench press

30x5
58.5x5

Deadlift