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[WEEK 47]
18/07/2021
Squat - intensity: 2x2 @ 77.5 kg
Sumo-volume: 5x3 @ 75 kg
Face-pulls: 3x20 @ orage band
Comments:
My weight: 58.2 kg.
Squat: ok.
Sumo: ok.
20/07/21
Bench Press: 32.5x10 35x8 37.5x8 ✅
Dumbbell Rows: x10, x8 x8 ✅
Dumbbell Press: x10, x8 x8 ✅
Chins Rows: 5x3 ✅
Comments:
My weight: 59.4 kg
Bench: Nice.
[47 WEEK]
21/07/2021
Sumo-intensity: 1x2 @ 95 kg
Squat-volume:3x3@ 75 kg
Face-pulls: 3x20 @ orage band
Comments:
My weight: 59.4 kg
Sumo: ok
Squat: ok
22/07/2021
Bench Press: 32.5xAMRAP ✅
Dumbbell Rows: x10, x8 x8 ✅
Dumbbell Press: x10, x8 x6 ✅
chins: 5x3 bodyweight ✅
Bench Press comments: 21 rep.
My weight: 58.6 kg
[WEEK 48]
24/07/21
Bench Press: 37.5 3x6 ✅
Dumbbell Rows: x6 x6 x6 ✅
Dumbbell Press: x6, x6 x6 ✅
Chins Rows: bodyweight 5x3 ✅
Bench Press comments: Great
My weight: 58.7 kg
[B][WEEK 48]
25/07/2021
Squat - intensity: 1x1 @ 90 kg
Sumo-pause:5x3 @ 72.5 kg
Face-pulls:3x20 @ orage band
Comments:
My weight: 58.2 kg
Squat: Great!! I’m so happy!
Sumo: Great.
[WEEK 48]
27/07/21
Bench Press: 40 kg @ 3x6 ✅
Dumbbell Rows: x6 x6 x6 ✅
Dumbbell Press: x6, x6 x6 ✅
Chins Rows: bodyweight 5x3 ✅
Bench Press comments:
My weight: 59.0 kg
[48 WEEK]
28/07/2021
Sumo-intensity: 1x3 @ 110 kg ❌
Squat-volume: 5x3 @ 70 kg
Face-pulls: 3x20 @ orage band
Comments:
My weight: x
Sumo: I failed.
Squat: ok
31/07/21
Bench Press: 35 2x3 ✅
40 1x3 ✅
Dumbbell Rows: x10 x10 x 8 x6 ✅
Dumbbell Press: x12, x12 x10 x8 ✅
Inverted Rows: bodyweight x12, x12 x10 x8 ✅
My weight: 57.7 kg
Bench Press comments: Great
Rows comments: Great
Press comments: Great
Inverted Rows comments: Great