28/05/21
1 push up - 1 mountain climber - 1 Squat - 1 lunge/leg
2 push up - 2 mountain climber - 2 Squat…
3…
To 10
9…
8…
To 1
Time : 15min37
100 push ups
100 mountain climber / leg
100 Squat
100 lunge / leg
28/05/21
1 push up - 1 mountain climber - 1 Squat - 1 lunge/leg
2 push up - 2 mountain climber - 2 Squat…
3…
To 10
9…
8…
To 1
Time : 15min37
100 push ups
100 mountain climber / leg
100 Squat
100 lunge / leg
29/05/2021
A1.Plate Raise
10x15
10x15
10x15
A2.Crunches
25
25
25
B.Zercher Squat
60x12
60x12
C.OHP
40x8
40x8
D.Barbell Row
70x10
70x10
E.Hammer Cable Curl
20x13
20x13
F.DB Bench Press
26x25 MR
G.Rope Straight Arm Pulldown
20x28 MR
31/05/2021
A1.Facepull
20x16
20x16
20x16
A2.Ab Roller
15
15
15
B.Front Squat
40x5
60x5
70x5
70x5
70x5
C.Squat
60x5
80x5
90x5
90x5
90x5
D.OHP
30x5
40x5
44x5
44x5
44x5
E.Bench Press
40x5
60x5
80x5
80x5
80x5
F.Underhand Pulldown
20x8
40x8
54x8
54x8
54x8
G.Barbell Row
40x5
60x5
80x5
80x5
80x5
H1.EZ Curl
30x15
30x15
H2.Rope Pushdown
20x15
20x15
01/06/21
100 Burpees
Unbroken sets : 30-30-20-20
02/06/2021
A1.DB Rear Delt
6x16
6x16
6x16
A2.Crunches
25
25
25
B.Front Squat
40x5
60x5
70x5
70x5
70x5
C.Squat
62x5
82x5
92x5
92x5
92x5
D.OHP
24x5
34x5
44x5
44x5
44x5
E.Bench Press
42x5
62x5
82x5
82x5
82x5
F.Underhand Pulldown
34x8
44x8
54x8
54x8
54x8
G.Barbell Row
42x5
62x5
82x5
82x5
82x5
H1.Hammer Cable Curl
20x15
20x15
H2.Dead Skullkrusher
30x15
30x15
04/06/2021
A1.Plate Raise
10x15
10x15
10x15
A2.Leg Raises
15
15
15
B.Front Squat
42x5
62x5
72x5
72x5
72x5
C.Squat
62x5
82x5
92x5
92x5
92x5
D.OHP
26x5
36x5
46x5
46x5
46x5
E.Bench Press
42x5
62x5
82x5
82x5
82x5
F.Underhand Pulldown
36x8
46x8
56x8
56x8
56x8
G.Barbell Row
42x6
62x6
82x6
82x6
82x6
H1.EZ Curl
32x12
32x12
H2.PJR
22x15
22x15
Enregistré avec RepCount
07/06/21
A1.Facepull
20x17
20x17
20x17
A2.Ab Roller
16
16
16
B.Front Squat
42x5
62x5
72x5
72x5
72x5
C.Squat
64x5
84x5
94x5
94x5
94x5
D.OHP
26x5
36x5
46x5
46x5
46x5
E.Bench Press
44x5
64x5
84x5
84x5
84x5
F.Underhand Pulldown
36x8
46x8
56x8
56x8
56x8
G.Barbell Row
44x6
64x6
84x6
84x6
84x6
H1.Incline DB Curl
12x13
12x13
H2.Rope Pushdown
22x12
22x12
Enregistré avec RepCount
09/06/2021
Burpees
20
20
Front Squat
44x5
64x5
74x5
74x5
74x5
OHP
27x5
37x5
47x5
47x5
47x5
Rack Chin
6
2x6
5x6
5x6
5x6
Bench Press
45x5
65x5
85x5
85x5
85x5
Trap Bar RDL
55x5
75x5
95x5
95x5
95x5
Hammer Cable Curl
21x12
21x12
21x12
Dead Skullkrusher
32x12
32x12
32x12
Enregistré avec RepCount
11/06/2021
Front Squat
70x10 30s rest
70x5 30s rest
70x3 45s rest
70x3 45s rest
70x3 Total : 24
Rack Chin
5x9 30s
5x5 30
5x4 30
5x4 30
5x3 Total : 25
Dumbbell Lateral Raises
10x12 30s
10x7 30s
10x5 30s
10x5 30s
10x5 Total : 34
Rope Pushdown
22x12 30s
22x6 30s
22x5 30s
22x5 30s
22x5 Total : 33
Dumbbell Bicep Curl
10x20 5/arm x 4
10x20
10x20
Enregistré avec RepCount
13/06/2021
Legs
Front Squat
46x5
60x5
76x5
76x5
76x5
Squat
80x12 30s
80x6 30s
80x4 45s
80x4 45s
80x5 Total : 31 x
Leg Extensions
30x15 30s
30x12 30s
30x10 30s
30x9 30s
30x9 Total : 55 v
Trap Bar RDL
55x5
75x5
95x5
95x5
95x5
Lying Leg Curl
25x12 30s
25x8 30s
25x6 30s
25x5 30s
25x4 Total : 35 x
Enregistré avec RepCount
15/06/2021
Trap bar Squat @105kg : 25reps or 15min max
8-6-5-5-5
29 reps / 7min
warmup sets ss with Ab Roller
OHP @45kg : 25reps or 15min max
6-5-5-5-5
26 reps / 7min
warmup sets ss with band Facepull
Rack Chin @5kg : 25reps or 15min max
8-6-5-5-5
29 reps / 7min30
15min pump work :
One Arm DB Lateral Raise
Rope Pushdown
DB Curl
FB 19/06/2021
25 Burpees
Front Squat @76kg : 25reps or 12min max
6-5-5-5-5
26 reps / 9min30s
warmup sets ss with Ab Roller
Bench Press @86kg : 25reps or 12min max
6-5-5-5-4
25 reps / 10min30s
warmup sets ss with band Facepull
Pendlay Row @60kg : 30reps or 12min max
7-7-6-5-6
31 reps / 7min
15min pump work :
EZ Upright Row
EZ Skullkrusher + Press
EZ Reverse Curl + Normal
21/06/2021
PULL
TB SLDL
115x5
115x5
115x5
Barbell Row
70x10
70x10
70x8
Rack Chin
5x8
5x8
5x7
One Arm DB Row
32x8
32x8
32x8
Barbell Bicep Curl
30x8
30x8
30x8
Hammer Cable Curl
20x10
20x10
20x10
Incline DB Curl
10x10
10x10
10x10
Enregistré avec RepCount
23/06/2021
PUSH
OHP
50x5
50x5
50x5
Close Grip Bench Press
80x6
80x6
80x6
Incline Bench Press
60x8
60x8
60x7
A. Banded DB Fly
12x12
12x12
12x12
B. Facepull
22x12
22x12
22x12
A. Skullkrusher
30x12
30x12
30x10
B. Dumbbell Lateral Raises
10x15
10x13
10x12
A.DB Pullover
22x15
22x15
22x15
B.Push up
7
5
Enregistré avec RepCount
24/06/2021
LEGS
Front Squat
80x5
80x5
80x5
Squat
90x8
90x8
90x8
Lying Leg Curl
30x8
30x8
30x6
RDL
80x10
80x10
80x10
Leg Extensions
30x15
30x15
Dante Adductor
10x15
10x15
Dante Adductor for :
https://www.instagram.com/p/CQfGBupDPvO/?utm_medium=copy_link
26/06/2021
TB SLDL
115x6
115x6
115x6
Barbell Row
70x10
70x10
70x10
Rack Chin
5x8
5x8
5x8
One Arm DB Row
32x10
32x10
32x10
Barbell Bicep Curl ss with
32x6
32x7
32x8
Skullkrusher
30x12
30x12
30x12
Rope Pushdown ss with
20x12
20x10
20x10
Dumbbell Lateral Raises
10x15
10x14
10x12
Enregistré avec RepCount
28/06/2021
OHP
50x6
50x6
50x6
Close Grip Bench Press
80x8
80x7
80x6
Incline Bench Press
60x8
60x8
60x8
A. Banded DB Fly
12x12 +
12x12 +
12x12 +
B. Hammer Cable Curl
20x12
20x12
20x12
A. Incline DB Curl
10x12
10x12
10x12
B. Facepull
22x12
22x12
22x12
Push up
15
10
Enregistré avec RepCount
30/06/2021
GVT LEGS
Elliptical
15 min
A1. Squat
80x10
80x10
80x10
80x10
80x10
80x10
80x10
80x10
80x10
80x10
A2. Lying Leg Curl
25x10
25x10
25x10
25x10
25x10
25x10
25x10
25x10
25x10
25x10
B. Dante Adductor
10x15
10x15
10x12
This was the toughest session in a long long time, but it was sooooo good
Ya big French stud
3.07.2021
GVT UPPER
Elliptical
10 min 0 sec
A1. OHP
40x10
40x10
40x10
40x10
40x10
40x10
40x10
40x8
40x8
40x8
A2. Rack Chin
10
10
10
10
10
10
10
10
10
10
Poundstone Curl
100 / 9min