Kokoroboy's Log

22/02
Week2day1
Bench Press 531 + Jocker
Bench Press first set last set 5x5
Bench Mach 5x10
Barbell Row with triangle 70
Pulley 5x10
Squat 531
DIps 3x5 bw+20
 
04/03
Week2day2
Bench Press 531
Bench Press first set last set 5x5
Deadlift 531
Deadlift first set last set 5x5
Squat 531
Squat first set last set 5x5
Curl 5-5-4 45
 
18/03
I restarted the 531 beacuse of the flue
Week1day1
Bench Press 531 + Jocker
Bench Press first set last set 5x5
Bench Mach 5x10
Barbell Row with triangle 70
Squat 531

19/03
2h Grappling

20/03
2h Grappling
 
24/03
Week1day2
Bench Press 531
Bench Press first set last set 5x5
Deadlift 531
Deadlift first set last set 5x5
Squat 531
Squat first set last set 5x5

30/03
Week2day1
Bench Press 531 + Jocker
Pull Up Bw+20 3x5
Bench Press first set last set 5x5
Bench Mach 5x10
Barbell Row with triangle 70
Squat 531

01/04
Week2day2
Bench Press 531
Chin Up Bw+30 3x5
Bench Press first set last set 5x5
Deadlift 531
Squat 531
Squat first set last set 5x5
Curl 3x5
triceps
Abd 1x50

02/04
2h Grappling
 
08/04
Week3day1
Bench Press 531 + Jocker
Chin Up Bw+30 3x5
Bench Press first set last set 5x5
Bench Mach 5x10
Barbell Row with triangle 70

09/04
2,5h Bjj
 
11/04
Week3day2
Bench Press 531
Chin Up Bw+30 3x5
Bench Press first set last set 5x5
Deadlift 531
Deadlift first set last set 5x5
Squat 531
Squat first set last set 5x5
 
14/04
2h Bjj

15/04
Week1day1
Bench Press 531
Bench Press first set last set 5x5
Deadlift 531
Deadlift first set last set 5x5
Squat 531
Squat first set last set 5x5
Curl 3x5 42kg
Abd

16/04
2h Bjj
 
19/04
Week1day2
Chin Up 3x5 Bw+30
Pull Up 3x5 Bw+20
Dumbell Bench Presso 3x6 30kg
Flyes 3x6 24
Leg press 3x10 120
Leg Curl 3x6 45
Calf 3x10 80
Triceps at cables 6sets
Chin Up 3xMax
 
22/04
Week2day1
Bench Press 531
Bench Press first set last set 5x5
Deadlift 531
Deadlift first set last set 5x5

23/04
2h Bjj

24/04
2h Bjj
 
26/04
Week2day2
Chin Up 3x5 Bw+30
Pull Up 3x5 Bw+20
Dumbell Bench Presso 3x6 32kg
Flyes 3x6 24
Leg press 3x10 120
Leg Curl 3x6 45
Triceps at cables 3sets
Chin Up 3xMax
 
2/05
2h Bjj (only tech)

3/05
Week3day1
Bench Press 531
Bench Press first set last set 5x5
Deadlift 531
Squat 531
Squat first set last set 5x5
Curl 3x5 42kg

new bench press max: 100kg
 
Last edited:
04/05
Week3day2
Chin Up 3x5 Bw+30
Pull Up 3x5 Bw+20
Dumbell Bench Presso 3x6 32kg
Flyes 3x6 24
Leg press 3x10 120
Leg Curl 3x6 45
Dips 3x5 bw+25
Chin Up 3xMax
 
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