#workout interrupted by an important phone call

Día 1
5 Mar 19:52

27:05
16 Sets
4 Tons
74 Reps

Barbell Squat
1. 41 kg × 5 reps
2. 51 kg × 5 reps
3. 61 kg × 3 reps
4. 66 kg × 5 reps
5. 76 kg × 5 reps
6. 86 kg × 5 reps

Bent-Over Barbell Row
1. 33 kg × 5 reps
2. 41 kg × 5 reps
3. 49 kg × 3 reps
4. 53 kg × 5 reps
5. 61 kg × 5 reps

Barbell Bench Press
1. 33 kg × 5 reps
2. 41 kg × 5 reps
3. 49 kg × 3 reps
4. 53 kg × 5 reps
5. 61 kg × 5 reps

Restarting 555 week after a pause for family stuff.

#workout of the day

BP 555
19 Feb 20:19

1:15:44
28 Sets
8 Tons
258 Reps

Bent-Over Barbell Row
1. 32 kg × 5 reps
2. 40 kg × 5 reps
3. 48 kg × 3 reps
4. 52 kg × 5 reps
5. 60 kg × 5 reps
6. 68 kg × 5 reps

Barbell Bench Press
1. 32 kg × 5 reps
2. 40 kg × 5 reps
3. 48 kg × 3 reps
4. 52 kg × 5 reps
5. 60 kg × 5 reps
6. 68 kg × 5 reps

Barbell Shoulder Press
1. 31 kg × 10 reps
2. 29 kg × 10 reps
3. 27 kg × 10 reps
4. 25 kg × 10 reps
5. 22 kg × 10 reps

Inverted Bodyweight Row
1. 85 kg × 5 reps
2. 85 kg × 5 reps
3. 85 kg × 5 reps
4. 85 kg × 5 reps
5. 85 kg × 5 reps

Neck harness
1. 10 kg × 25 reps
2. 10 kg × 25 reps

Landmine press
1. 20 kg × 25 reps

ShouldersBicepsTriceps pump
1. 12 kg × 15 reps
2. 12 kg × 12 reps
3. 3 kg × 25 reps

#workout of the day

BP 555
15 Jan 20:48

49:00
26 Sets
8 Tons
210 Reps

Bent-Over Barbell Row
1. 31 kg × 5 reps
2. 38 kg × 5 reps
3. 46 kg × 3 reps
4. 50 kg × 5 reps
5. 57 kg × 5 reps
6. 65 kg × 5 reps

Barbell Bench Press
1. 31 kg × 5 reps
2. 38 kg × 5 reps
3. 46 kg × 3 reps
4. 50 kg × 5 reps
5. 57 kg × 5 reps
6. 65 kg × 5 reps

Barbell Shoulder Press
1. 30 kg × 10 reps
2. 28 kg × 10 reps
3. 26 kg × 10 reps
4. 24 kg × 10 reps
5. 21 kg × 10 reps

Inverted Bodyweight Row
1. 85 kg × 10 reps
2. 85 kg × 10 reps
3. 85 kg × 10 reps
4. 85 kg × 4 reps
5. 85 kg × 4 reps

Landmine press
1. 20 kg × 30 reps

ShouldersBicepsTriceps pump
1. 12 kg × 15 reps
2. 12 kg × 9 reps
3. 5 kg × 12 reps

#workout of the day

OHP Heavy
5 Jan 07:49

55:46
26 Sets
6 Tons
229 Reps

Barbell Shoulder Press
1. 18 kg × 5 reps
2. 23 kg × 5 reps
3. 27 kg × 3 reps
4. 31 kg × 3 reps
5. 36 kg × 3 reps
6. 40 kg × 5 reps
7. 36 kg × 5 reps

Barbell Bench Press
1. 47 kg × 10 reps
2. 44 kg × 10 reps
3. 40 kg × 10 reps
4. 36 kg × 10 reps
5. 33 kg × 10 reps

Pullup
1. 85 kg × 6 reps
2. 85 kg × 5 reps
3. 85 kg × 4 reps
4. 85 kg × 3 reps
5. 85 kg × 2 reps

Dumbbell Curl
1. 12 kg × 14 reps
2. 12 kg × 13 reps
3. 12 kg × 13 reps

Bent-over Side Raise
1. 10 kg × 15 reps
2. 10 kg × 15 reps
3. 10 kg × 15 reps

Dumbbell Side Raise
1. 10 kg × 15 reps
2. 10 kg × 15 reps
3. 10 kg × 15 reps

#workout of the day


OHP 555
1 Dec 19:45

52:35
25 Sets
5 Tons
211 Reps

Barbell Shoulder Press
1. 15 kg × 5 reps
2. 18 kg × 5 reps
3. 22 kg × 3 reps
4. 24 kg × 5 reps
5. 27 kg × 5 reps
6. 31 kg × 5 reps

Barbell Bench Press
1. 40 kg × 10 reps
2. 38 kg × 10 reps
3. 35 kg × 10 reps
4. 32 kg × 10 reps
5. 30 kg × 10 reps

Pullup
1. 85 kg × 5 reps
2. 85 kg × 4 reps
3. 85 kg × 3 reps
4. 85 kg × 2 reps
5. 85 kg × 1 rep

Alternating Dumbbell Hammer Curl
1. 10 kg × 16 reps
2. 10 kg × 15 reps
3. 10 kg × 15 reps

Dumbbell Side Raise
1. 10 kg × 12 reps
2. 10 kg × 12 reps
3. 10 kg × 12 reps

Bent-over Side Raise
1. 10 kg × 12 reps
2. 10 kg × 12 reps
3. 10 kg × 12 reps

#workout of the day

BP heavy
26 Nov 20:15

1:25:29
30 Sets
7 Tons
258 Reps

Bent-Over Barbell Row
1. 24 kg × 5 reps
2. 30 kg × 5 reps
3. 36 kg × 3 reps
4. 42 kg × 3 reps
5. 48 kg × 3 reps
6. 54 kg × 12 reps
7. 49 kg × 12 reps

Barbell Bench Press
1. 24 kg × 5 reps
2. 30 kg × 5 reps
3. 36 kg × 3 reps
4. 42 kg × 3 reps
5. 48 kg × 3 reps
6. 54 kg × 10 reps
7. 49 kg × 10 reps

Barbell Shoulder Press
1. 23 kg × 10 reps
2. 21 kg × 10 reps
3. 19 kg × 10 reps
4. 17 kg × 10 reps
5. 16 kg × 10 reps

Triceps Dip
1. 85 kg × 4 reps
2. 85 kg × 4 reps
3. 85 kg × 4 reps
4. 85 kg × 2 reps
5. 85 kg × 2 reps

Neck harness
1. 10 kg × 20 reps
2. 10 kg × 20 reps

Landmine row
1. 20 kg × 21 reps

ShouldersBicepsTriceps pump
1. 10 kg × 19 reps
2. 10 kg × 15 reps
3. 3 kg × 15 reps

Last workout before traveling

#workout #squats


SQ 555
May 9 18:25-19:39

Barbell Squat
1. 41 Kg x 5 Reps
2. 51 Kg x 5 Reps
3. 61 Kg x 3 Reps
4. 66 Kg x 5 Reps
5. 76 Kg x 5 Reps
6. 86 Kg x 5 Reps
7. 66 Kg x 5 Reps

Barbell Deadlift
1. 90 Kg x 5 Reps
2. 90 Kg x 5 Reps
3. 90 Kg x 5 Reps
4. 90 Kg x 5 Reps
5. 90 Kg x 5 Reps

Romanian Deadlift
1. 51 Kg x 10 Reps
2. 51 Kg x 10 Reps
3. 51 Kg x 10 Reps
4. 51 Kg x 10 Reps
5. 51 Kg x 10 Reps

Dead hang
1. 85 Kg x 00:30
2. 85 Kg x 00:30
3. 85 Kg x 00:30

Seated calf raise
1. 51 Kg x 35 Reps

Heel-elevated squat
1. 51 Kg x 3 Reps
2. 51 Kg x 3 Reps
3. 51 Kg x 3 Reps

IT-Band Clamshells
1. 1 Kg x 15 Reps
2. 1 Kg x 15 Reps
3. 1 Kg x 15 Reps

Dumbbell Calf Raise
1. 8 Kg x 15 Reps
2. 8 Kg x 15 Reps
3. 8 Kg x 15 Reps

Bodyweight Lunge
1. 85 Kg x 10 Reps

Mid air lateral raises
1. 1 Kg x 70 Reps

Workout of the day

#workout #benchpress


BP 555
May 8 18:24-19:33

Bent-Over Barbell Row
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps

Barbell Bench Press
1. 32 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 48 Kg x 3 Reps
4. 52 Kg x 5 Reps
5. 60 Kg x 5 Reps
6. 68 Kg x 5 Reps

Barbell Shoulder Press
1. 30 Kg x 10 Reps
2. 28 Kg x 10 Reps
3. 26 Kg x 10 Reps
4. 24 Kg x 10 Reps
5. 21 Kg x 10 Reps

Inverted Bodyweight Row
1. 85 Kg x 10 Reps
2. 85 Kg x 10 Reps
3. 85 Kg x 10 Reps
4. 85 Kg x 10 Reps
5. 85 Kg x 10 Reps

Neck harness
1. 10 Kg x 25 Reps
2. 10 Kg x 25 Reps

Landmine press
1. 20 Kg x 25 Reps

ShouldersBicepsTriceps pump
1. 1 Kg x 20 Reps
2. 1 Kg x 35 Reps
3. 1 Kg x 40 Reps

Lifting stuff because it's good


#deadlift #workout


DL 555
May 6 18:28-19:49

Barbell Deadlift
1. 56 Kg x 5 Reps
2. 69 Kg x 5 Reps
3. 83 Kg x 3 Reps
4. 90 Kg x 5 Reps
5. 104 Kg x 5 Reps
6. 118 Kg x 5 Reps
7. 90 Kg x 5 Reps
8. 90 Kg x 5 Reps

Barbell Squat
1. 68 Kg x 10 Reps
2. 63 Kg x 10 Reps
3. 58 Kg x 10 Reps
4. 53 Kg x 10 Reps
5. 48 Kg x 10 Reps

Ab Roller
1. 85 Kg x 11 Reps
2. 85 Kg x 11 Reps
3. 85 Kg x 11 Reps
4. 85 Kg x 11 Reps
5. 85 Kg x 10 Reps

Good Mornings (Seated)
1. 16 Kg x 11 Reps

Rolling Thunder
1. 38 Kg x 5 Reps
2. 38 Kg x 5 Reps
3. 38 Kg x 5 Reps
4. 38 Kg x 4 Reps
5. 38 Kg x 4 Reps

Rubber Band Face Pull
1. 3 Kg x 20 Reps
2. 3 Kg x 20 Reps
3. 3 Kg x 20 Reps

Dead hang
1. 85 Kg x 00:30

Last workout of the week

#workout


Día3
May 2 18:39-20:01

Barbell Deadlift
1. 56 Kg x 5 Reps
2. 69 Kg x 5 Reps
3. 83 Kg x 3 Reps
4. 90 Kg x 5 Reps
5. 114 Kg x 5 Reps
6. 118 Kg x 5 Reps

Barbell Front Squat
1. 40 Kg x 5 Reps
2. 40 Kg x 5 Reps
3. 40 Kg x 5 Reps
4. 40 Kg x 5 Reps
5. 40 Kg x 5 Reps

Barbell Shoulder Press
1. 30 Kg x 10 Reps
2. 28 Kg x 10 Reps
3. 26 Kg x 10 Reps
4. 24 Kg x 10 Reps
5. 21 Kg x 10 Reps

Good Mornings
1. 21 Kg x 10 Reps
2. 21 Kg x 10 Reps
3. 21 Kg x 10 Reps

Ab Roller
1. 85 Kg x 11 Reps
2. 85 Kg x 11 Reps
3. 85 Kg x 11 Reps

Wall Angels
1. 10 Reps
2. 10 Reps
3. 10 Reps