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 20 + dumbbell curls 12 + neck curls 4x15 ballistic press 8 + ab roller 10 x3 kettlebell carries 2x40sec (each side) mitt work 2 rounds
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, 2 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 ups to failure X3
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
