Vasko's Log

[Vasko Naumov]

All time PR's.
Overhead Press: 85kg
Dips: 5@52,5kg
Pull Up: 42,5kg
Deadlift: 210kg
Squat: 170kg
Bench Press: 115kg

Height: 188cm
Body Weight: 89kg

Tomorrow will be the first real workout of the year.

[Vasko Naumov]

Barbell Squat:
20 kg x 5 reps
60 kg x 5 reps
110 kg x 5 reps
110 kg x 5 reps
110 kg x 5 reps
110 kg x 5 reps
110 kg x 5 reps

Standing Military Press:
55 kg x 5 reps
55 kg x 5 reps
55 kg x 5 reps
55 kg x 5 reps
55 kg x 5 reps

Chin-Up:
5 reps || weighted || 15 kg
5 reps || weighted || 15 kg
5 reps || weighted || 15 kg

[Vasko Naumov]

Barbell Deadlift:
90 kg x 5 reps
110 kg x 5 reps
130 kg x 5 reps
overhand

Barbell Bench Press:
70 kg x 5 reps
82.5 kg x 5 reps
82.5 kg x 5 reps
82.5 kg x 5 reps

Pull-Up:
5 reps || weighted || 10 kg
5 reps || weighted || 10 kg
5 reps || weighted || 10 kg

[Vasko Naumov]

Explosive Squat:
10x3 reps @ 60kg

Dips:
3x5 reps @ 25kg

L-sit Chin Up:
3x5 reps

[Vasko Naumov]

Yesterday

Barbell Squat:
20 kg x 7 reps
60 kg x 5 reps
120 kg x 5 reps
120 kg x 5 reps
120 kg x 5 reps
120 kg x 5 reps
120 kg x 5 reps

Starting to get better and better. Holidays are a b***h.

Standing Military Press:
57.5 kg x 5 reps
57.5 kg x 5 reps
57.5 kg x 5 reps
57.5 kg x 5 reps
57.5 kg x 5 reps

Chin-Up:
5 reps || weighted || 17.5 kg
5 reps || weighted || 17.5 kg
5 reps || weighted || 17.5 kg

[Vasko Naumov]

Barbell Deadlift:
60 kg x 5 reps
100 kg x 5 reps
135 kg x 5 reps
overhand

Barbell Bench Press:
60 kg x 5 reps
85 kg x 5 reps
85 kg x 5 reps
85 kg x 5 reps
85 kg x 5 reps

Pull-Up:
5 reps || weighted || 12.5 kg
5 reps || weighted || 12.5 kg
5 reps || weighted || 12.5 kg

[Vasko Naumov]

Explosive Squat:
10x3 reps @ 65kg

Dips:
3x5 reps @ 30kg

L-sit Chin Up:
3x6 reps

[Vasko Naumov]

Barbell Squat:
20 kg x 5 reps
70 kg x 5 reps
130 kg x 5 reps
130 kg x 5 reps
130 kg x 5 reps
130 kg x 5 reps
130 kg x 5 reps

Standing Military Press:
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps

Chin-Up:
5 reps || weighted || 20 kg
5 reps || weighted || 20 kg
5 reps || weighted || 20 kg

[Vasko Naumov]

Barbell Deadlift:
70 kg x 5 reps
100 kg x 5 reps
140 kg x 5 reps

overhand

Barbell Bench Press:
70 kg x 5 reps
87.5 kg x 5 reps
87.5 kg x 5 reps
87.5 kg x 5 reps
87.5 kg x 5 reps

Pull-Up:
5 reps || weighted || 15 kg
5 reps || weighted || 15 kg
5 reps || weighted || 15 kg

[Vasko Naumov]

Barbell Squat:
20 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps
70 kg x 3 reps

Explosive.

Dips:
5 reps || weighted || 35 kg
5 reps || weighted || 35 kg
5 reps || weighted || 35 kg

L-Sit Chin-Up:
5 reps || weighted || 2.5 kg
5 reps || weighted || 2.5 kg
5 reps || weighted || 2.5 kg

Box Jumps:
10 jumps || 50 cm
10 jumps || 50 cm
10 jumps || 50 cm

+ 2x15kg dumbbells