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Workout Log

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date exercise weight reps comment bodyweight
8/12/14 Barbell Squat 75 kg 3x5
Front Squat 45 kg 3x5
OHP 40 kg 3x5
8/14/14 Barbell Squat 75 kg 2x5
80 kg 1x5
Bench Press 75 kg 3x5
L Chin-up 5x3
8/16/14 Barbell Squat 75 kg 3x5
OHP 40 kg 3x5
Pull-up 5x3
L Chin-up 5x3
8/19/14 Bench Press 90 kg 3x5
L Chin-up 3x5
8/20/14 Barbell Squat 85 kg 2x5
75 kg 1x5
Pull-up 3x5
Lunge 15 kg 4x10
20 kg 2x7
8/21/14 OHP 45 kg 3x5
L Chin-up 4x5
Deadlift 45 kg 3x5
8/23/14 Barbell Squat 85 kg 2x5
75 kg 1x5
Bench Press 75 kg 3x5
Pull-up 4x5
Dips 3x7
8/26/14 Barbell Squat 60 kg 3x8
8/27/14 OHP 40 kg 3x5
Face pull 25 kg 3x10
Pull-up 3x5
8/28/14 Bench Press 75 kg 3x5
Dips 3x7
Pendlay Row 50 kg 3x5
L Chin-up 3x5
8/30/14 Barbell Squat 90 kg 1x5 PR!
80 kg 2x5
OHP 40 kg 3x5
Pull-up 5x5
9/1/14 Bench Press 80 kg 3x5
Dips 3x8
Pendlay Row 60 kg 3x5
L Chin-up 3x5
Hanging Leg Raise 3x7
9/2/14 Barbell Squat 75 kg 3x5
Front Squat 30 kg 3x10
Hanging Leg Raise 2x8
9/3/14 OHP 45 kg 3x5
Deadlift 65 kg 1x5
Face pull 30 kg 3x10
L Chin-up 3x5
Pull-up 3x5
9/5/14 Bench Press 88 kg 3x5
Dips 3x8
L Chin-up 3x5
Pull-up 3x5
9/8/14 Barbell Squat 80 kg 3x5
Leg Press 105 kg 3x10
OHP 45 kg 3x5
Pull-up 3x5
L Chin-up 3x5
9/10/14 Barbell Squat 75 kg 3x5
Bench Press 70 kg 3x7
Dips 3x5
9/11/14 Barbell Row 60 kg 3x5
Pull-up 3x5
L Chin-up 3x5
Face pull 30 kg 3x10
9/23/14 Barbell Squat 80 kg 3x5
Bench Press 70 kg 3x5
Dips 3x5
9/24/14 Yates Row 50 kg 3x5
Pull-up 3x5
9/25/14 OHP 50 kg 3x5
Deadlift 65 kg 1x5
L Chin-up 3x5
Face pull 35 kg 3x10
9/27/14 Bench Press 80 kg 2x5
80 kg 1x10
Yates Row 60 kg 3x5
Dips 3x7
Barbell Squat 80 kg 3x5
Curl 20 kg 3x10
9/29/14 OHP 45 kg 3x5 -5
Face pull 30 kg 3x10 -5
L Chin-up 3x5
Deadlift 75 kg 1x5 +10
10/1/14 Bench Press 85 kg 2x5 +5
1x7
Barbell Squat 80 kg 2x5 +0
1x7
50 kg 1x10
Yates Row 55 kg 3x7 -5
10/3/14 OHP 52 kg 3x4 +7 PR OHP
Deadlift 90 kg 1x5 +15 PR Deadlift
L Chin-up 3x5
Dips 3x7
Face pull 30 kg 3x10
Dumbbell Raise 5 kg 3x10
10/5/14 Dumbbell Bench 20 kg 3x10
10/6/14 Bench Press 80 kg 1x5
86 kg 1x5
90 kg 1x5 +5
Barbell Squat 70 kg 1x5 -10
1x3 pants malfunc
Cable Row 50 kg 3x7
Dips 3x7
Leg Press 95 kg 3x10 -10
10/8/14 OHP 45 kg 3x5 -7
L Chin-up 3x5
Deadlift 60 kg 1x5 -30 form check
Dumbbell Raise 5 kg 3x10
10/10/14 Barbell Squat 80 kg 2x5 +10
1x6
Bench Press 80 kg 2x5 -10
1x6
Pendlay Row 50 kg 3x5
10/14/14 OHP 50 kg 3x5
Face pull 30 kg 3x10
Dumbbell Raise 5 kg 3x10
L Chin-up 3x5
Triceps Pulldown 30 kg 3x10
Barbell Curl 20 kg 3x10
10/16/14 Barbell Squat 75 kg 3x7 -5
Bench Press 92.5 kg 1x4 PR Bench
85 kg 2x4 +5
Dips 3x10
Barbell Row 55 kg 3x5
Yates Row 55 kg 3x10
Pull-up 3x5
10/18/14 Deadlift 85 kg 1x5 +25 (PR:90)
L Chin-up 3x5 (PR 5rep)
Leg Press 100 kg 3x10 +5 (PR:105)
10/21/14 Barbell Squat 85 kg 2x5 +10 (PR:90)
1x6
Bench Press 80 kg 3x5 -12.5 (PR:92.5)
Dips 3x10 (PR 10rep)
Pendlay Row 60 kg 3x5 (PR 60)
Pull-up 4x5 (PR 4rep)
10/23/14 OHP 50 kg 3x5
Deadlift 95 kg 1x5 PR!
Dumbbell Raise 5 kg 3x10
L Chin-up 3x5
Chin-up 3x5
10/24/14 Leg Press 105 kg 3x5 PR 105
Bench Press 70 kg 3x5 shoulder still hurt
Dips 3x10
Cable Row 45 kg 3x5
10/27/14 Bench Press 90 kg 3x5
Dips 3x10
Barbell Row 55 kg 4x5
Leg Press 110 kg 3x10
10/28/14 Barbell Squat 75 kg 3x5
10/29/14 OHP 50 kg 3x5
Face pull 30 kg 3x10
L Chin-up 4x5
Chin-up 3x5
Good Morning 20 kg 3x10
11/1/14 One-legged Press 35 kg 1x10 lack of sleep
Pull-up 3x5
11/3/14 Barbell Squat 90 kg 3x5
Bench Press 90 kg 2x5
2x6
Dips 3x10
Barbell Row 56 kg 3x5
11/5/14 OHP 53 kg 1x5 PR!
2x4
Face pull 30 kg 3x10
Dumbbell Raise 3.7 kg 3x10
Reverse Dumbbell Flies 2 kg 3x10
L Chin-up 3x5
1x7
Deadlift 95 kg 1x5
100 kg 1x1 PR!
11/7/14 Bench Press 90 kg 2x5
1x6
Dips 3x10
Barbell Squat 90 kg 3x5
Yates Row 50 kg 1x10
Dumbbell Row 20 kg 3x10
11/10/14 OHP 50 kg 2x5 no strength
40 kg 1x7
Dumbbell Raise 5 kg 3x10
Face pull 30 kg 3x10
Barbell Squat 75 kg 3x5 leg tired
Hanging Leg Raise 2x10
L Chin-up 2x5
Chin-up 1x5
11/12/14 Bench Press 95 kg 1x5 PR!
92.5 kg 1x5
90 kg 1x5
Dips 3x10
Cable Row 45 kg 3x5
Pull-up 3x5
Deadlift 90 kg 1x6
One-legged Press 30 kg 3x10
11/14/14 Barbell Squat 80 kg 3x5 lethargic
OHP 35 kg 3x5
Dumbbell Raise 5 kg 3x10
L Chin-up 3x5
Chin-up 3x5
Reverse Dumbbell Flies 2.5 kg 3x5
11/17/14 Barbell Squat 90 kg 3x5 form not good
Bench Press 90 kg 2x5
1x3
70 kg 1x5
Pull-up 2x5
1x4
Barbell Row 40 kg 3x7
11/19/14 OHP 50 kg 3x5 feeling normal
L Chin-up 3x5
Chin-up 2x5
Deadlift 100 kg 1x5
11/20/14 Barbell Squat 80 kg 3x5
One-legged Press 35 kg 3x10 left leg weaker
Face pull 30 kg 3x10
11/21/14 Bench Press 93 kg 1x5
2x4
Dips 3x10
Yates Row 50 kg 3x8
Pull-up 3x5
11/24/14 Bench Press 80 kg 3x6 should be OHP day
Dips 3x7 oh well
Yates Row 55 kg 3x8
Cable Row 45 kg 3x7
11/25/14 Barbell Squat 80 kg 3x5
Front Squat 40 kg 3x7
One-legged Press 30 kg 3x7 left still weaker
11/27/14 OHP 45 kg 3x5 deload
Face pull 30 kg 3x10
Good Morning 10 kg 3x10
L Chin-up 2x6
1x9 PR!
Pull-up 3x4
Deadlift 105 kg 1x3 PR! (grip failed)
12/1/14 Barbell Squat 80 kg 3x5
One-legged Press 30 kg 3x10
Bench Press 91 kg 3x5
Dips 3x10
Cable Row 45 kg 3x7
Pull-up 3x5
Good Morning 15 kg 3x10
12/3/14 OHP 45 kg 3x5 tough
Face pull 35 kg 3x10
Dumbbell Raise 5 kg 3x10
L Chin-up 4x5
Deadlift 65 kg 2x6 working on form
12/5/14 Barbell Squat 85 kg 3x5
Bench Press 85 kg 3x5
Dips 3x10
Cable Row 45 kg 3x7
Pull-up 3x5
12/8/14 Barbell Squat 85 kg 3x5 barely there
OHP 50 kg 3x5 ok
Dumbbell Raise 5 kg 3x10
Face pull 30 kg 3x10
L Chin-up 5x5
12/10/14 Bench Press 85 kg 2x5
90 kg 1x5
Dips 3x10
Cable Row 40 kg 3x6
Pull-up 3x5
Deadlift 100 kg 1x5 grip failed
12/12/14 Barbell Squat 90 kg 2x5
85 kg 1x5
Front Squat 30 kg 3x10
OHP 50 kg 1x2 ayy lmao
45 kg 3x5
L Chin-up 3x5
12/16/14 Barbell Squat 50 kg 1x6 very tired
12/17/14 Barbell Squat 95 kg 1x3 damn hard
85 kg 3x5 good form
Bench Press 90 kg 2x5
100 kg 1x5
12/18/14 OHP 40 kg 3x7
Face pull 35 kg 3x7
Dumbbell Raise 5 kg 3x7
L Chin-up 5x5
12/23/14 Barbell Squat 90 kg 1x3 lightheaded
80 kg 1x5
70 kg 3x5
One-legged Press 20 kg 3x10
Pull-up 3x6
12/26/14 Barbell Squat 85 kg 1x3
3x5
Bench Press 85 kg 2x5 good form
1x6
L Chin-up 2x5
1x6
12/29/14 OHP 50 kg 3x5
55 kg 1x3 PR
Dumbbell Raise 5 kg 3x10
Face pull 30 kg 3x10
Dips 1x10
Deadlift 90 kg 1x1
105 kg 1x4
Good Morning 20 kg 2x10
Pull-up 5x5
Barbell Curl 15 kg 3x10
1/5/15 Bench Press 85 kg 5x5 getting back
Dips 3x7
Cable Row 35 kg 3x5
Pull-up 3x5
1/6/15 Barbell Squat 85 kg 5x5 lightheaded
OHP 45 kg 3x5
Dumbbell Raise 5 kg 3x10
Face pull 30 kg 3x10
L Chin-up 3x5
1/7/15 Pull-up 5x5 short visit
Chin-up 3x3
Hammer Curl 6 kg 3x10
Standing Calf Raise 10x10 fuarrk
1/9/15 Bench Press 90 kg 4x5 74 kg
1x4 dat last rep
Dips 3x7
Pull-up 5x4
Yates Row 50 kg 3x7
1/10/15 Barbell Squat 85 kg 3x5 good form
One-legged Press 35 kg 3x7
Dumbbell Press 16 kg 3x10
1/13/15 Bench Press 90 kg 3x5
Dips 3x7
Pull-up 5x5
Chin-up 2x5
Barbell Squat 40 kg 2x10
1/15/15 Barbell Squat 70 kg 5x5 lethargic
OHP 40 kg 5x5
Deadlift 75 kg 1x6
Hanging Leg Raise 3x5
L Chin-up 3x5
1/16/15 Bench Press 95 kg 1x4
92.5 kg 1x5
90 kg 1x5
Dips 2x10
1x7
Barbell Row 45 kg 3x5
Face pull 30 kg 3x10
Pull-up 5x5
Hammer Curl 7 kg 3x10
1/20/15 Barbell Squat 75 kg 5x5
Bench Press 80 kg 3x5
Dips 3x10
Pull-up 5x5
Dumbbell Row 11 kg 2x10
Hammer Curl 5 kg 3x10
One-legged Press 29 kg 2x7
1/22/15 OHP 50 kg 1x3 73.5 kg
45 kg 5x5
Face pull 30 kg 3x10
Deadlift 100 kg 1x5
L Chin-up 3x5
1x6
1/24/15 Barbell Squat 70 kg 4x5
1x10
Bench Press 80 kg 3x5
Dips 3x10
Pull-up 5x5
1x7
1/26/15 Bench Press 85 kg 3x5
Dips 3x10
Pull-up 5x5
L Chin-up 2x3
1/27/15 Barbell Squat 85 kg 4x5
One-legged Press 30 kg 3x7
Pull-up 5x5
Cable Row 40 kg 3x7
1/28/15 OHP 50 kg 3x5 73.5 kg
Face pull 35 kg 3x10
Dumbbell Raise 5 kg 3x10
Deadlift 100 kg 1x5
L Chin-up 5x5
1/30/15 Barbell Squat 90 kg 3x5
Bench Press 90 kg 3x5
Dips 3x10
Pendlay Row 60 kg 3x5
Pull-up 5x5
2/3/15 OHP 52 kg 3x5 73 kg
Dumbbell Raise 5 kg 3x10
Face pull 30 kg 3x10
Dumbbell Press 10 kg 3x10
L Chin-up 3x5
Chin-up 3x5
2/4/15 Barbell Squat 90 kg 2x5
1x6
One-legged Press 30 kg 3x7
Hanging Leg Raise 3x7
2/5/15 Bench Press 85 kg 3x5
Dips 3x10
Cable Row 40 kg 3x10
Pendlay Row 60 kg 3x5
Good Morning 10 kg 3x10
Deadlift 105 kg 1x3 grip failed
1x2 grip failed
1x3 mixed grip
Triceps Pulldown 30 kg 3x10
Hammer Curl 6 kg 3x10
2/10/15 Barbell Squat 93 kg 3x5
OHP 52 kg 1x4
51 kg 1x5
1x4
46 kg 1x5
Dumbbell Raise 5 kg 3x10
Face pull 35 kg 3x10
Pull-up 3x7
L Chin-up 3x5
2/12/15 Bench Press 95 kg 3x5 w/help 73 kg
Dips 3x10
Pendlay Row 60 kg 3x5
Deadlift 105 kg 1x5 mixed grip
Pull-up 1x5
2/13/15 Barbell Squat 90 kg 3x5 73 kg
OHP 52 kg 2x5
1x2 no strength left
Pull-up 3x5
2/16/15 Barbell Squat 85 kg 2x5 lethargic
1x6
Front Squat 50 kg 1x5
Bench Press 90 kg 1x4
85 kg 3x5
Dips 3x9
Cable Row 40 kg 3x7
Pull-up 3x5
2/26/15 Push-up 2x20
2/27/15 Barbell Squat 85 kg 5x5
OHP 45 kg 3x5
Dumbbell Raise 5 kg 3x10
Face pull 30 kg 3x10
Pull-up 5x5
3/3/15 Barbell Squat 85 kg 3x5
Front Squat 50 kg 1x5
Bench Press 80 kg 2x5
95 kg 1x3
Dips 3x7
Pull-up 3x5
Hammer Curl 10 kg 2x10
3/5/15 OHP 50 kg 3x5
Pendlay Row 60 kg 3x5
Deadlift 105 kg 1x5
Hanging Leg Raise 3x10
Dumbbell Raise 5 kg 3x10
Face pull 30 kg 3x10
Hammer Curl 10 kg 3x10
3/10/15 Barbell Squat 90 kg 3x5
Bench Press 90 kg 1x3
85 kg 3x5
Dips 3x8
Pendlay Row 60 kg 3x5
Yates Row 60 kg 3x5
Pull-up 3x5
3/11/15 OHP 50 kg 3x5 72.9 kg
Dumbbell Raise 5 kg 3x10
Face pull 35 kg 3x10
Deadlift 90 kg 1x5
110 kg 1x2
EZ-bar Curl 20 kg 3x10
L Chin-up 2x5
1x6
3/13/15 Barbell Squat 95 kg 1x5 form breaking 73.2 kg
90 kg 2x5
Bench Press 90 kg 3x5
Dips 2x10
1x8
Pendlay Row 55 kg 3x5
Pull-up 3x5
3/16/15 Barbell Squat 70 kg 3x5 tired, lightheaded
OHP 40 kg 3x5
L Chin-up 3x5
Hanging Leg Raise 3x6
3/19/15 Bench Press 93 kg 2x5 72-73 kg
1x4
Dips 3x7
Pull-up 3x4
Deadlift 40 kg 1x5
3/20/15 Front Squat 45 kg 2x10 mid back hurts 72-73 kg
Barbell Squat 45 kg 1x10
OHP 30 kg 3x10
EZ-bar Curl 15 kg 3x10
Hammer Curl 10 kg 3x10
Dumbbell Raise 5 kg 3x10
3/24/15 Barbell Squat 93 kg 3x5 5th rep very hard 72-73 kg
Bench Press 85 kg 3x5
Dips 3x10
Pull-up 5x5
Cable Row 30 kg 3x10
3/26/15 OHP 50 kg 3x5
Deadlift 115 kg 1x3 grip failed
1x1 mixed grip
1x2 overhand
L Chin-up 2x5
1x7 psoas ache
1x10 yeah
Dumbbell Raise 5 kg 3x10
3/28/15 Barbell Squat 93 kg 3x5 5th rep hard
Bench Press 90 kg 3x5
Dips 3x8
3/31/15 Barbell Squat 93 kg 3x5 5th rep hard
OHP 50 kg 3x5
Face pull 30 kg 3x10
Dumbbell Raise 5 kg 3x10
Pull-up 5x5
4/1/15 Bench Press 90 kg 2x5 still tired
1x3
Dips 3x7
4/6/15 Barbell Squat 93 kg 3x5
OHP 52 kg 1x4
46 kg 2x4 lightheaded
Dumbbell Raise 5 kg 3x10
4/8/15 Bench Press 95 kg 1x5 PR?
1x4
1x3
65 kg 1x10
Incline Bench 50 kg 1x10
Deadlift 100 kg 3x5
L Chin-up 5x5
4/10/15 Barbell Squat 92.5 kg 3x5
OHP 45 kg 3x5 deload
Dumbbell Raise 5 kg 3x10
Face pull 30 kg 1x10
35 kg 1x10
40 kg 1x10
Pull-up 5x5
4/14/15 Barbell Squat 95 kg 3x5 shaky 5th rep
OHP 50 kg 3x5
Dumbbell Raise 5 kg 3x10
Hammer Curl 5 kg 3x10
L Chin-up 2x5
1x10
4/16/15 Bench Press 100 kg 3x5 w/help
Dips 3x7
Pull-up 3x5
Deadlift 110 kg 1x5
4/18/15 Barbell Squat 90 kg 3x5
Pendlay Row 55 kg 3x5
Face pull 40 kg 3x10
L Chin-up 3x5
4/21/15 Bench Press 95 kg 1x4
1x2
80 kg 1x7
1x4
Incline Bench 30 kg 2x10
Dips 3x5
Triceps Pulldown 5 kg 3x12
Hanging Leg Raise 3x7
Pull-up 3x5
4/22/15 Barbell Squat 85 kg 3x7
One-legged Press 25 kg 3x7
4/23/15 OHP 52.5 kg 3x5
Deadlift 95 kg 1x1
115 kg 1x2 grip failed
115 kg 1x5 mixed grip
L Chin-up 5x5
4/25/15 Bench Press 95 kg 1x2
90 kg 1x4
85 kg 1x5
Incline Bench 70 kg 3x5
Dips 3x7
Barbell Squat 90 kg 3x5
Dumbbell Row 20 kg 3x7
4/28/15 Barbell Squat 95 kg 3x5
OHP 40 kg 3x7 deload
Face pull 25 kg 3x10
Chin-up 4x7
4/29/15 Bench Press 80 kg 3x5
Dips 3x10
4/30/15 Deadlift 120 kg 1x5 mixed grip (PR!)
Pull-up 5x5
5/2/15 Barbell Squat 98 kg 3x5 PR!
OHP 50 kg 3x5
Dumbbell Raise 5 kg 3x10
Face pull 30 kg 3x10
L Chin-up 5x5
Pull-up 3x5
5/5/15 Bench Press 80 kg 1x10 flu-ridden
1x8
1x7
Dips 3x7
2x10
Pull-up 5x5
5/7/15 Barbell Squat 90 kg 3x5
L Chin-up 3x7
5/26/15 Barbell Squat 85 kg 5x5 picking up again 71.5 kg
Bench Press 80 kg 3x5
Dips 3x5
Pull-up 3x5
5/28/15 OHP 45 kg 5x5
Deadlift 105 kg 1x5 mixed grip
Dumbbell Raise 5 kg 3x10
L Chin-up 3x7
5/29/15 Face pull 30 kg 3x10 still doms
Cable Row 30 kg 3x10
EZ-bar Curl 15 kg 3x7
6/1/15 Bench Press 90 kg 1x5
1x4 w/help
1x3 w/help
1x3 w/help
Dips 3x8
Barbell Squat 70 kg 3x5
6/3/15 OHP 50 kg 3x4 left hand weak
Deadlift 115 kg 1x2 normal grip
115 kg 1x5 mixed grip
85 kg 2x5
Face pull 30 kg 3x10
Pull-up 5x5
6/5/15 Stationary Bike 15min
Bench Press 90 kg 2x4
80 kg 3x5
Barbell Squat 80 kg 3x5
Dips 1x3 left tricep hurts
Pull-up 3x5
6/6/15 Pendlay Row 55 kg 3x5
Yates Row 50 kg 3x5 left bicep hurts
Close-grip Lat Pulldown 45 kg 3x10
Leg Raise 2x10
6/8/15 Barbell Squat 90 kg 3x5
Bench Press 90 kg 1x5
1x4
1x3
Dips 2x10
1x7 triceps gave up
L Chin-up 4x7
6/10/15 OHP 40 kg 3x5 left shoulder weak 71.5 kg
Deadlift 95 kg 1x3
110 kg 1x1
120 kg 1x5 mixed grip PR
Dumbbell Raise 7.5 kg 3x7
Pull-up 4x5
6/12/15 Stationary Bike 10 min
Bench Press 90 kg 2x4
85 kg 1x5
Dips 3x10
L Chin-up 3x6
6/13/15 Stationary Bike 7 min
Barbell Squat 91 kg 3x5
Front Squat 30 kg 3x7
Face pull 35 kg 3x10
OHP 30 kg 2x10
40 kg 2x4 R mid back hurts
6/16/15 Stationary Bike 10 min
Barbell Squat 93 kg 3x4 form breaking
Bench Press 90 kg 3x5
Dips 3x10
Pull-up 5x5
6/23/15 Barbell Squat 90 kg 1x5 70 kg
1x4
85 kg 1x6
Bench Press 90 kg 1x3
80 kg 3x5
Dips 3x7
Face pull 35 kg 3x10
Pendlay Row 60 kg 3x5
Yates Row 60 kg 3x7
Pull-up 5x5
6/25/15 Stationary Bike 7 min
OHP 45 kg 3x5
Deadlift 90 kg 1x3 normal grip
110 kg 1x1
120 kg 1x1
120 kg 1x5 mixed grip
90 kg 1x5 normal grip
Dumbbell Raise 5 kg 3x10
Hanging Leg Raise 5x7
Chin-up 5x5
6/26/15 Stationary Bike 10 min
Barbell Squat 90 kg 3x5
Bench Press 75 kg 2x7
1x6
Dips 3x10
Triceps Pulldown 25 kg 3x10
Pull-up 5x5
EZ-bar Curl 25 kg 3x7
6/29/15 Stationary Bike 10 min
Barbell Squat 90 kg 3x5
Face pull 35 kg 3x10
Dumbbell Raise 5 kg 3x10
Pull-up 5x5
7/1/15 Stationary Bike 8 min
Bench Press 90 kg 1x3
75 kg 5x5
Dips 3x5
Deadlift 110 kg 1x5
7/3/15 Barbell Squat 90 kg 3x5
OHP 40 kg 3x5
Dumbbell Raise 5 kg 3x10
Face pull 35 kg 3x10
Pull-up 3x6
7/6/15 Stationary Bike 9 min
Front Squat 45 kg 1x5
Barbell Squat 60 kg 3x7 tired
7/17/15 Push-up 5x15 68-69 kg
7/22/15 Stationary Bike 7 min
Lat Pulldown 35 kg 3x7
OHP 40 kg 3x5
Deadlift 95 kg 1x3
110 kg 1x1
125 kg 1x1
L Chin-up 3x6
7/28/15 Stationary Bike 7 min
Barbell Squat 80 kg 3x5
Bench Press 80 kg 1x5
2x4
Dips 3x7
Pull-up 5x5
8/3/15 Stationary Bike 5 min
Barbell Squat 80 kg 3x5
OHP 30 kg 3x10
Face pull 35 kg 3x10
Dumbbell Raise 5 kg 3x10
Pull-up 5x5
8/4/15 Dips 3x10
Deadlift 110 kg 2x3
Pendlay Row 50 kg 5x5
Bicep Curl 8 kg 3x10
8/6/15 Bench Press 80 kg 3x5 68 kg
Dips 3x10
Barbell Squat 80 kg 1x5
70 kg 4x5
L Chin-up 3x6
8/7/15 Stationary Bike 10 min
OHP 35 kg 3x6
Power Clean 35 kg 3x5
Face pull 35 kg 3x10
Dumbbell Raise 5 kg 3x10
Dumbbell Row 15 kg 3x10
Pendlay Row 50 kg 4x5
Good Morning 20 kg 3x10
Barbell Curl 20 kg 3x10
Dumbbell Side Bend 10 kg 3x10
Pull-up 3x5
8/9/15 Swimming 40 min
8/11/15 Stationary Bike 11 min
Barbell Squat 80 kg 4x5
Bench Press 70 kg 3x5
Dips 3x10
Pull-up 3x5
8/13/15 Stationary Bike 10 min
OHP 35 kg 3x6
Pendlay Row 50 kg 3x5
Deadlift 110 kg 1x5
Face pull 30 kg 3x10
Dumbbell Raise 5 kg 3x10
L Chin-up 3x5
8/14/15 Stationary Bike 7 min
Bench Press 70 kg 3x5
Dips 3x10
Dumbbell Side Bend 10 kg 3x10
8/15/15 Stationary Bike 5 min
Barbell Squat 80 kg 3x5
Pull-up 5x5
EZ-bar Curl 25 kg 3x10
8/19/15 Stationary Bike 6 min
Barbell Squat 85 kg 3x5
Bench Press 80 kg 3x5
Pull-up 5x5
Dips 3x7
Cable Fly 13.5 kg 3x10
8/21/15 OHP 45 kg 1x5
Deadlift 115 kg 1x5
Face pull 35 kg 3x10
Dumbbell Raise 5 kg 3x10
L Chin-up 3x5
8/23/15 Swimming 30 min
8/25/15 Stationary Bike 7 min
Barbell Squat 90 kg 1x4
85 kg 1x5
85 kg 1x3
70 kg 3x5
Front Squat 30 kg 1x5
One-legged Press 20 kg 3x10
Pull-up 3x7
8/27/15 Stationary Bike 5 min
Bench Press 80 kg 3x5
Dips 2x10
1x7
Pendlay Row 50 kg 3x5
Deadlift 120 kg 1x4
1x3

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