19.01.2024. in the morning I ran for 10km then in the evening I shadowboxed for 3 rounds and did some mitt work for 3 rounds
18.01.2024. bench press 6-10 + chin ups 8-10 X3 over head press 15-20 + lats pull downs 10 X4 ez bar curls 10-12 + triceps extensions 15 + push...
16.01.2023. squat 40kg, 8 reps squat 80kg, 4x3 deadlift (beltless) 90kg x8 110kg x5 130kg x5 150kg x3 and x1 mitt work, 2 rounds heavy bag work,...
15.01.2023. clean&press 5 + pull ups to failure + kettlebell halos 10 X3 decline push ups to failure + kettlebell rows 10 X4 triceps extensions...
14.01.2023. shadowbox 5 rounds heavy bag 5 rounds mitt work 3 rounds
12.01.2023. running, moderate pace, 10km
11.01.2023. pull ups 5 + push ups 10, 20 minutes emom, completed 13 sets, amounting to 65 pull ups and 130 push ups pull overs 2x12 shoulder...
10.01.2023. had little to no time, close friend's sister died (she was also a great friend) so I had to and wanted to be there for her even so I...
09.01.2023. squat 4x6-8 (40kg,50kg,60kg,65kg) deadlift 4x5-8 (beltless, 80kg,100kg,110kg) leg extensions 3xfailure (45kg) decline sit ups 3x20...
08.01.2023. bench press 6-8 (50kg,60kg,65kg) + dumbbell rows 10 x3 (20kg dumbbells for the first two sets,25kg for the last one) overhead press...
06.01.2023. yesterday was pretty busy so I'm posting a day later I didn't workout, but I was constantly running, jogging and walking through...
05.01.2023. 10km run
04.01.2023. clean&press 5 (each side) + kettlebell halos 10 + pull ups until failure x3 (I did my pull ups slowly, doing sets of 4-6,7 reps)...
03.01.2023. neck curls 4x15 shadowbox 4rounds heavybag 4rounds then I did sprinting, 30 meters there and back for 30seconds, 4 sets
02.01.2023. squat 4x6-8 (40kg,50kg,60kg,65kg) deadlift 5-8 (beltless, 80kg,100kg) + pull ups until failure x3 leg extensions + calf raises 2xfailure
