Week 1 14.08.2023 Monday
Week 1 17.08.2023 Thursday
Overhead Press 50 kg x 12 reps
Overhead Press 50,5 kg x 12 reps
Squat 50 kg x 10 reps
Chin Up 10 reps
N.Pull Up 9 reps
Decline Push Up 18 reps
Push Up 18 reps
Week 2 21.08.2023 Monday
Week 2 24.08.2023 Thursday
Overhead Press 51 kg x 11 reps
Overhead Press 51,5 kg x 10 reps
Chin Up 10 reps
Squat 52 kg x 8 reps
CG Bench 61 kg x 10 reps
Chin Up 10 reps
Squat 51 kg x 10 reps
CG Bench 61.5 kg x 10 reps
Week 3 27.08.2023 Sunday
Week 3 30.08.2023 Wednesday
Overhead Press 52 kg x 10 reps
Overhead Press 52.5 kg x 10 reps
Squat 53 kg x 8 reps
Squat 54 kg x 8 reps
CG Bench 62 kg x 10 reps
CG Bench 62.5 kg x 10 reps
Chin Up 10 reps
Chin Up 10 reps
Week 4 04.09.2023 Sunday
Week 4 07.09.2023 Thursday
Overhead Press 53 kg x 10 reps
Overhead Press 53.5 kg x 9 reps
Squat 55 kg x 8 reps
Squat 56 kg x 8 reps
CG Bench 63 kg x 12 reps
CG Bench 63.5 kg x 10 reps
Chin Up 6 reps (flawless)
Chin Up 6 reps (flawless)
Week 5 10.09.2023 Sunday
Week 5 13.09.2023 Wednesday
Overhead Press 54 kg x 9 reps
Overhead Press 54.5 kg x 9 reps
Squat 57 kg x 8 reps
Squat 58 kg x 8 reps
CG Bench 64 kg x 10 reps
CG Bench 64.5 kg x 10 reps
Chin Up 6 reps (flawless)
Chin Up 5, 6 reps (flawless)
Week 6 17.09.2023 Sunday
Week 6 20.09.2023 Thursday
Overhead Press 55 kg x 9 reps
Overhead Press 55.5 kg x 9 reps
Squat 59 kg x 8 reps
Squat 60 kg x 8 reps
CG Bench 65 kg x 10 reps
CG Bench 65.5 kg x 10 reps
Chin Up 7 reps (flawless)
Chin Up reps
Week 7 .09.2023 Sunday
Week 7 .09.2023 Wednesday
Overhead Press 56 kg x reps
Overhead Press kg x reps
Squat 61 kg x reps
Squat kg x reps
CG Bench 66 kg x reps
CG Bench kg x reps
Chin Up 7 reps (flawless)
Chin Up reps (flawless)
Week 8 .09.2023 Sunday
Week 8 .09.2023 Thursday
Overhead Press kg x reps
Overhead Press kg x reps
Squat kg x reps
Squat kg x reps
CG Bench kg x reps
CG Bench kg x reps
Chin Up reps (flawless)
Chin Up reps
Week 9 .09.2023 Sunday
Week 9 .09.2023 Wednesday
Overhead Press kg x reps
Overhead Press kg x reps
Squat kg x reps
Squat kg x reps
CG Bench kg x reps
CG Bench kg x reps
Chin Up reps (flawless)
Chin Up reps (flawless)
Week 10 .09.2023 Sunday
Week 10 .09.2023 Thursday
Overhead Press kg x reps
Overhead Press kg x reps
Squat kg x reps
Squat kg x reps
CG Bench kg x reps
CG Bench kg x reps
Chin Up reps (flawless)
Chin Up reps
Week 11 .09.2023 Sunday
Week 11 .09.2023 Wednesday
Overhead Press kg x reps
Overhead Press kg x reps
Squat kg x reps
Squat kg x reps
CG Bench kg x reps
CG Bench kg x reps
Chin Up reps (flawless)
Chin Up reps (flawless)
Week 12 .09.2023 Sunday
Week 12 .09.2023 Thursday
Overhead Press kg x reps
Overhead Press kg x reps
Squat kg x reps
Squat kg x reps
CG Bench kg x reps
CG Bench kg x reps
Chin Up reps (flawless)
Chin Up reps