Taproot's Home Gym Lockdown Log

[taproot]

I am doing the PPL programme,
Pull deadlift/ Lat pull down/ Pulley/ Ez bar curl/ Hammer curl/ Face pull

Push Bench/ Shoulder press/ Incline dumbell press/ Tricep push down/ Ez bar skull/ Shoulder fly

Legs Squat/ rack pull/ Leg press

Pull2 Barbell row/ Lat pull down/ Pulley/ Ez bar curl/ Hammer curl/ Face pull

Push2 Shoulder press/ bench/ Incline dumbell press/ tricep push down/ Ez bar skull/ Shoulder fly

Legs2 Squat/ Rack pull/ Leg press

1/12/2020 Pull
Deadlift 7x134kg
Lat pull down 12+12+12@61.6kg
Pulley 12+12+12@56.6kg
Ez bar curl 12+12+12+12@20.9kg
Hammer curl 12+12+12@9.7kg
Face pull 20+20+20@4kg
2/12/2020 Push
Bench 5+5+5+5+5@73.5kg
Shoulder press 12+12+12@25.7kg
Incline dumbell press 12+12+12@16kg
Tricep push down 12+12+12@17.2kg
Ez bar skull 12+12+12@ 16.5kg
Shoulder fly 20+20+20@1.6kg

3/12/2020 Legs
Squat 5+5+5@105.5kg
Rack pull 12+12+12@103kg
Leg press 12.+12+12@100kg

5/12/2020 Pull 2
Barbell row 5+5+5+5+5@54kg
Lat pull down 12+12+12@61.7kg
Pulley 12+12+12@56.7kg
Ez bar curl 12+12+12+12@21kg
Hammer curl 10+12+12@9.8kg
Face pull 20+20+20@4kg
6/12/2020 Push
Shoulder press 5+5+5+5+5@40kg
Bench 9+10+12@57.3kg
Incline dumbell press 9+10+12@16kg
Tricep push down 12+12+12@17.3kg
Ez bar skull 12+12+12@16.5kg
Shoulder fly 19+17+18@1.7kg
7/12/2020 Legs2
Squat 5+5+5@106kg
Rack pull 12+12+12@103.5kg
Leg press 12+2+12@100kg

9/12/2020 Pull
Deadlift 6x136kg
Lat pull down 12+12+12@61.7kg
Pulley 12+12+12@56.7kg
Ez bar curl 12+12+12+12@21.1kg
Hammer curl 12+12+12@10kg
Face pull 20+20+20@4kg
10/12/2020 Push
Bench 3+5+5+5+5@73.6kg
Shoulder press 9+12+12@25.7kg
Incline dumbell press 8+10+12@16kg
Tricep push down 12+12+12@17.4kg
Ez bar skull 12+12+12@ 16.5kg
Shoulder fly 18+20+20@1.7kg

11/12/2020 Legs
Squat 12+12+12@70kg
Rack pull 12+12+12@104kg
Leg press 12.+12+12@100kg

13/12/2020 Pull 2
Barbell row 5+5+5+5+5@54.5kg
Lat pull down 12+12+12@61.8kg
Pulley 12+12+12@56.8kg
Ez bar curl 12+12+12+12@21.2kg
Hammer curl 12+12+12@10.1kg
Face pull 20+20+20@4kg
14/12/2020 Push
Shoulder press 5+5+5+5+5@40kg
Bench 12+12+12@57.3kg
Incline dumbell press 10+10+12@16kg
Tricep push down 12+12+12@17.5kg
Ez bar skull 12+12+12@16.5kg
Shoulder fly 20+20+20@1.7kg
15/12/2020 Legs2
Squat 5+5+5@106.5kg
Rack pull 12+12+12@104kg
Leg press 12+2+12@100kg

17/12/2020 Pull
Deadlift 5x137kg
Lat pull down 12+12+12@62kg
Pulley 12+12+12@57kg
Ez bar curl 12+12+12+12@21.3kg
Hammer curl 12+12+12@10.2kg
Face pull 20+20+20@4kg
18/12/2020 Push
Bench 4+5+5+5+5@73.6kg
Shoulder press 8+11+12@25.7kg
Incline dumbell press 9+10+12@16kg
Tricep push down 12+12+12@17.6kg
Ez bar skull 12+12+12@ 16.5kg
Shoulder fly 20+20+20@1.8kg

19/12/2020 Legs
Squat 12+12+12@70.5kg
Rack pull 12+12+12@104kg
Leg press 12.+12+12@100kg

21/12/2020 Pull 2
Barbell row 5+5+5+5+5@55kg
Lat pull down 12+12+12@62.1kg
Pulley 12+12+12@57.1kg
Ez bar curl 12+12+12+12@21.4kg
Hammer curl 12+12+12@10.3kg
Face pull 20+20+20@4.2kg
22/12/2020 Push
Shoulder press 5+5+5+5+5@40kg
Bench 11+11+12@57.4kg
Incline dumbell press 12+12+12@16kg
Tricep push down 12+12+12@17.7kg
Ez bar skull 12+12+12@16.6kg
Shoulder fly 20+20+20@1.8kg
23/12/2020 Legs2
Squat 5+5+5@106.5kg
Rack pull 12+12+12@104kg
Leg press 12+2+12@100kg

25/12/2020 Pull
Deadlift 6x138kg
Lat pull down 12+12+12@62.2kg
Pulley 12+12+12@57.2kg
Ez bar curl 12+12+12+12@21.5kg
Hammer curl 10+12+12@10.4kg
Face pull 20+20+20@4.3kg
26/12/2020 Push
Bench 4+5+5+5+5@73.6kg
Shoulder press 8+8+8@25.7kg
Incline dumbell press 12+12+12@16kg
Tricep push down 12+12+12@17.7kg
Ez bar skull 12+12+12@ 16.6kg
Shoulder fly 20+20+20@1.8kg

27/12/2020 Legs
Squat 12+12+12@71kg
Rack pull 12+12+12@104.5kg
Leg press 12.+12+12@100kg

29/12/2020 Pull 2
Barbell row 5+5+5+5+5@54.6kg
Lat pull down 12+12+12@62.3kg
Pulley 12+12+12@57.3kg
Ez bar curl 12+12+12+12@21.6kg
Hammer curl 10+12+12@10.4kg
Face pull 20+20+20@4.5kg
30/12/2020 Push
Shoulder press 5+5+5+5+5@40kg
Bench 11+12+12@57.4kg
Incline dumbell press 8+10+12@16.1kg
Tricep push down 12+12+12@17.8kg
Ez bar skull 12+12+12@16.7kg
Shoulder fly 20+20+20@1.9kg
31/12/2020 Legs2
Squat 5+5+5@100kg
Rack pull 12+12+12@104.5kg
Leg press 12+2+12@100kg

2/1/2021 Pull
Deadlift 5x139kg
Lat pull down 12+12+12@62.4kg
Pulley 12+12+12@57.4kg
Ez bar curl 12+12+12+12@21.7kg
Hammer curl 8+12+12@10.4kg
Face pull 20+20+20@4.5kg
3/1/2021 Push
Bench 5+5+5+5+5@73.6kg
Shoulder press 9+9+8@25kg
Incline dumbell press 10+12+12@16.1kg
Tricep push down 12+12+12@17.9kg
Ez bar skull 12+12+12@ 16.8kg
Shoulder fly 20+20+20@2kg

4/1/2021 Legs
Squat 12+12+12@71.5kg
Rack pull 12+12+12@104.5kg
Leg press 12.+12+12@100kg

6/1/2021 Pull 2
Barbell row 5+5+5+5+5@54.6kg
Lat pull down 12+12+12@62.5kg
Pulley 12+12+12@57.5kg
Ez bar curl 12+12+12+12@21.7kg
Hammer curl 10+10+12@10.4kg
Face pull 20+20+20@4kg
7/1/2021 Push
Shoulder press 6/5+5+5+5@30kg
Bench 11+10+12@57.4kg
Incline dumbell press 10+10+12@16.1kg
Tricep push down 12+12+12@18kg
Ez bar skull 12+12+12@17kg
Shoulder fly 20+20+20@2.1kg
8/1/2021 Legs2
Squat 5+5+5@90kg
Rack pull 12+12+12@104kg
Leg press 12+2+12@90kg

10/1/2021 Pull
Deadlift 5x139kg +1x145kg
Lat pull down 12+12+12@62.6kg
Pulley 12+12+12@57.6kg
Ez bar curl 12+12+12+12@21.8kg
Hammer curl 12+12+12@10.4kg
Face pull 20+20+20@4.1kg
11/1/2021 Push
Bench 5/+5+5+5+5@73.6kg
Shoulder press 7+7+10@25kg
Incline dumbell press 11+11+12@16.2kg
Tricep push down 10+12+12@18.1kg
Ez bar skull 12+12+12@ 17.1kg
Shoulder fly 20+20+20@2.2kg

12/1/2021 Legs
Squat 12+12+12@72kg
Rack pull 12+12+12@1055kg
Leg press 12.+12+12@90kg

13/1/2021 Pull 2
Barbell row 5+5+5+5+5@54.7kg
Lat pull down 12+12+12@62.7kg
Pulley 12+12+12@57.7kg
Ez bar curl 12+12+12+12@21.9kg
Hammer curl 12+12+12@10.5kg
Face pull 20+20+20@4.2kg
14/1/2021 Push
Shoulder press 5/5+5+5+5@30.1kg
Bench 11+12+12@57.4kg
Incline dumbell press 10+11+12@16.2kg
Tricep push down 12+12+12@18.1kg
Ez bar skull 10+12+12@17.2kg
Shoulder fly 14+20+20@2.3kg
15/1/2021 Legs2
Squat 5+5+5@90.5kg
Rack pull 12+12+12@105.5kg
Leg press 12+2+12@90kg

17/1/2021 Pull
Deadlift 5x139kg +1x145kg
Lat pull down 12+12+12@62.8kg
Pulley 12+12+12@57.8kg
Ez bar curl 12+12+12+12@22kg
Hammer curl 11+9+12@10.6kg
Face pull 20+20+20@4.3kg
18/1/2021 Push
Bench 5/+5+5+5+5@73.7kg
Shoulder press 7+7+9@25kg
Incline dumbell press 11+12+12@16.2kg
Tricep push down 12+12+12@18.2kg
Ez bar skull 12+12+12@ 17.2kg
Shoulder fly 16+20+20@2.3kg

19/1/2021 Legs
Squat 12+12+12@72.5kg
Rack pull 12+12+12@106kg
Leg press 12.+12+12@90kg

21/1/2021 Pull 2
Barbell row 6/+5+5+5+5@54.7kg
Lat pull down 12+12+12@62.9kg
Pulley 12+12+12@57.9kg
Ez bar curl 10+12+12+12@22.1kg
Hammer curl 12+12+12@10.6kg
Face pull 20+20+20@4.4kg
22/1/2021 Push
Shoulder press 5/5+5+5+5@30.2kg
Bench 11+12+12@57.4kg
Incline dumbell press 12+12+12@16.3kg
Tricep push down 12+12+12@18.2kg
Ez bar skull 10+12+12@17.3kg
Shoulder fly 16+20+20@2.3kg
23/1/2021 Legs2
Squat 5+5+5@90.5kg
Rack pull 12+12+12@105kg
Leg press 12+2+12@90kg

---

25/1/2021 Pull
Deadlift 6x139kg
Lat pull down 12+12+12@63kg
Pulley 12+12+12@58kg
Ez bar curl 7+9+12+12@22.1kg
Hammer curl 12+12+12@10.6kg
Face pull 20+20+20@4.5kg
26/1/2021 Push
Bench 4/+5+5+5+5@73.8kg
Shoulder press 6+9+9@25kg
Incline dumbell press 11+11+12@16.4kg
Tricep push down 12+12+12@18kg
Ez bar skull 12+12+12@ 17.4kg
Shoulder fly 16+20+20@2.3kg

27/1/2021 Legs
Squat 12+12+12@72.5kg
Rack pull 12+12+12@105kg
Leg press 12.+12+12@90kg
Calf raise 50 +51@50kg

28/1/2021 Pull 2
Barbell row 6/+5+5+5+5@54.8kg
Lat pull down 12+12+12@63kg
Pulley 10+12+12@58kg
Ez bar curl 9+10+12+12@22.1kg
Hammer curl 10+11+12@10.6kg
Face pull 20+20+20@4.5kg
29/1/2021 Push
Shoulder press 8/5+5+5+5@30.3kg
Bench 10+12+12@57.4kg
Incline dumbell press 9+11+12@16.4kg
Tricep push down 12+12+12@18kg
Ez bar skull 11+12+12@17.4kg
Shoulder fly 20+20+20@2.3kg
30/1/2021 Legs2
Squat 6/5+5@90.6kg
Rack pull 12+12+12@105kg
Leg press 12+2+12@90.5kg
Calf raise 50+44+40@50kg
abs

1/2/2021 Pull
Deadlift 5x139kg
Lat pull down 12+12+12@63.1kg
Pulley 12+12+12@58kg
Ez bar curl 12+12+12+12@22.1kg
Hammer curl 12+12+12@10.6kg
Face pull 20+20+20@4.6kg
2/2/2021 Push
Bench 5/+5+5+5+5@73.8kg
Shoulder press 8+11+12@25kg
Incline dumbell press 9+10+11@16.4kg
Tricep push down 12+12+12@17kg
Ez bar skull 12+12+12@ 17.4kg
Shoulder fly 16+20+20@2.4kg

3/2/2021 Legs
Squat 12+12+12@72.7kg
Rack pull 12+12+12@105kg
Leg press 12.+12+12@90.6kg
Calf raise 60 +50 +55@50kg
abs

5/2/2021 Pull 2
Barbell row 6/+5+5+5+5@54.9kg
Lat pull down 12+12+12@63.2kg
Pulley 12+12+12@58.1kg
Ez bar curl 11+12+12+12@22.2kg
Hammer curl 8+12+12@10.7kg
Face pull 20+20+20@4.7kg
6/2/2021 Push
Shoulder press 5/5+5+5+5@40kg
Bench 9+12+12@57.4kg
Incline dumbell press 9+11+12@16.4kg
Tricep push down 12+12+12@17kg
Ez bar skull 12+12+12@17.4kg
Shoulder fly 20+20+20@2.5kg
7/2/2021 Legs2
Squat 5/5+5@90.6kg
Rack pull 12+12+12@105kg
Leg press 12+2+12@90.6kg
Calf raise 55+50+60@50kg
abs

---

9/2/2021 Pull
Deadlift 5x139kg
Lat pull down 12+12+12@63.3kg
Pulley 12+12+12@58.2kg
Ez bar curl 12+12+12+12@22.2kg
Hammer curl 6+10+12@10.7kg
Face pull 15+20+20@4.8kg
10/2/2021 Push
Bench 4/+5+5+5+5@73.8kg
Shoulder press 10+11+12@25kg
Incline dumbell press 8+10+12@16.5kg
Tricep push down 12+12+12@17kg
Ez bar skull 12+12+12@ 17.4kg
Shoulder fly 16+16+20@2.5kg

11/2/2021 Legs
Squat 12+12+12@72.5kg
Rack pull 12+12+12@105kg
Leg press 12.+12+12@85kg
Calf raise 50 +50 +50@50kg
abs

12/2/2021 Pull 2
Barbell row 6/+5+5+5+5@55kg
Lat pull down 12+12+12@63.4kg
Pulley 12+12+12@58.3kg
Ez bar curl 12+12+12+12@22.3kg
Hammer curl 12+12+12@10.7kg
Face pull 20+20+20@5kg
13/2/2021 Push
Shoulder press 5/5+5+5+5@40.5kg
Bench 10+12+12@57.4kg
Incline dumbell press 8+8+11@16.5kg
Tricep push down 12+12+12@17kg
Ez bar skull 12+12+12@17.4kg
Shoulder fly 20+20+20@2.5kg
14/2/2021 Legs2
Squat 5/5+5@90.5kg
Rack pull 12+12+12@105kg
Leg press 12+2+12@90.6kg
Calf raise 55+50+60@50kg
abs

---

16/2/2021 Pull
Deadlift 6x139kg
Lat pull down 12+12+12@63.5kg
Pulley 12+12+12@58.3kg
Ez bar curl 10+12+12+12@22.3kg
Hammer curl 9+12+11@10.7kg
Face pull 15+15+20@5kg
ABS
17/2/2021 Push
Bench 5/+5+5+5+5@73.8kg
Shoulder press 12+12+12@25kg
Incline dumbell press 11+10+12@16.5kg
Tricep push down 12+12+12@15kg
Ez bar skull 12+12+12@ 17.5kg
Shoulder fly 18+20+20@2.5kg

18/2/2021 Legs
Squat 12+12+12@72.5kg
Rack pull 12+12+12@105kg
Leg press 12.+12+12@85kg
Calf raise 50 +50 +50@50kg
abs

20/2/2021 Pull 2
Barbell row 6/+5+5+5+5@55kg
Lat pull down 12+12+12@63.6kg
Pulley 12+12+12@58.3kg
Ez bar curl 12+12+12+12@22.3kg
Hammer curl 12+12+12@10.7kg
Face pull 20+20+20@5kg
21/2/2021 Push
Shoulder press 5/5+5+5+5@40.1kg
Bench 10+8+12@57.4kg
Incline dumbell press 8+8+11@16.5kg
Tricep push down 12+12+12@12.5kg
Ez bar skull 12+12+12@17.5kg
Shoulder fly 17+20+20@2.5kg
22/2/2021 Legs2
Squat 5/5+5@90kg
Rack pull 12+12+12@105kg
Leg press 12+2+12@85kg
Calf raise 55+50+60@50kg
abs

24/2/2021 Pull
Deadlift 6x125kg
Lat pull down 12+12+12@63.6kg
Pulley 12+12+12@58.3kg
Ez bar curl 11+12+12+12@22.3kg
Hammer curl 12+12+12@10.7kg
Face pull 20+20+20@5kg
Cable crunch 20+20+20@18kg
ABS
25/2/2021 Push
Bench 4/+4+5+5+5@73.9kg
Shoulder press 7+8+12@25kg
Incline dumbell press 7+7+12@16.5kg
Tricep push down 12+12+12@12.6kg
Ez bar skull 12+12+12@ 17.5kg
Shoulder fly 18+20+20@2.5kg

26/2/2021 Legs
Squat 12+12+12@72.5kg
RDL learnig tecnique
Leg press 12.+12+12@85kg
Leg curl 30+16+25@7.5kg
Calf raise 25+40+35@50kg
abs

27/2/2021 Pull 2
Barbell row 5/+5+5+5+5@55.1kg
Lat pull down 10+10+12@63.7kg
Pulley 12+12+12@58.4kg
Ez bar curl 9+11+12+12@22.3kg
Hammer curl 10+12+12@10.8kg
Face pull 20+20+20@5.1kg
28/2/2021 Push
Shoulder press 6/5+5+5+5@35kg
Bench 12+12+12@57.4kg
Incline dumbell press 8+10+11@16.5kg
Tricep push down 12+12+12@12.7kg
Ez bar skull 12+12+12@17.5kg
Shoulder fly 20+20+20@2.5kg
1/3/2021 Legs2
Squat 5/5+5@90kg
Rack pull 12+12+12@105kg
Leg press 12+2+12@85kg
Leg curl 20+20+12@10kg
Calf raise 34+30+27@50kg
abs

3/3/2021 Pull
Deadlift 7x125kg
Lat pull down 12+12+12@63.7kg
Pulley 10+11+12@58.4kg
Ez bar curl 11+12+12+12@22.3kg
Hammer curl 12+12+12@10.8kg
Face pull 20+20+20@5.2kg
Cable crunch 20+20+20@18kg
ABS
4/2/2021 Push
Bench 5/+4+5+5+5@73.9kg
Shoulder press 8+8+11@25kg
Incline dumbell press 8+8+11@16.5kg
Tricep push down 12+12+12@12.8kg
Ez bar skull 10+12+12@ 17.5kg
Shoulder fly 14+17+20@2.5kg

5/3/2021 Legs
Squat 12+12+12@72.6kg
RDL learnig tecnique
Leg press 12.+12+12@85.2kg
Leg curl 20+17+15@10kg
Calf raise 25+40+35@50kg
Cable crunch 20+20+20@27.5kg

7/3/2021 Pull 2
Barbell row 6/+5+5+5+5@55.2kg
Lat pull down 10+12+12@63.8kg
Pulley 9+12+12@58.4kg
Ez bar curl 10+11+12+12@22.3kg
Hammer curl 10+10+12@11kg
Face pull 15+15+20@5.3kg
Cable crunch 20+20+30@27.5kg
8/3/2021 Push
Shoulder press 6/5+5+5+5@35.1kg
Bench 9+12+12@57.5kg
Incline dumbell press 7+7+10@16.5kg
Tricep push down 12+12+12@12.9kg
Ez bar skull 12+12+12@17.5kg
Shoulder fly 20+20+20@2.5kg
9/3/2021 Legs2
Squat 5/5+5@90.5kg
RDL practice tacnique
Leg press 12+2+12@85.5kg
Leg curl 13+13+20@10kg
Calf raise 22+30+31@50kg
Cable crunch 20+20+20+20@27.8kg

11/3/2021 Pull
Deadlift 7x125.5kg
Lat pull down 12+12+12@63.8kg
Pulley 12+12+12@58.4kg
Ez bar curl 8+8+11+12@22.3kg
Hammer curl 7+10+12@11 kg
Face pull 10+12+20@5.3kg
Cable crunch 32+20+20@27.8kg
ABS
12/3/2021 Push
Bench 5/5+5+5+5@74kg
Shoulder press 12+9+9@25kg
Incline dumbell press 12+9+7@16.5kg
Tricep push down 12+12+12@12.9kg
Ez bar skull 10+12+12@ 17.5kg
Shoulder fly 16+18+20@2.5kg

13/3/2021 Legs
Squat 12+12+8@72.7kg
RDL learnig tecnique
Leg press 12.+12+12@85.6kg
Leg curl 20+11+15@10kg
Calf raise 36+38+30@50kg
Cable crunch 25+25+20@27.9kg

14/3/2021 Pull 2
Barbell row 5/+5+5+5+5@55.3kg
Lat pull down 11+12+12@63.8kg
Pulley 12+12+12@58.4kg
Ez bar curl 9+11+12+12@22.3kg
Hammer curl 11+12+12@11kg
Face pull 20+20+20@5.3kg
15/3/2021 Push
Shoulder press 5/5+5+5+5@35.2kg
Bench 9+12+12@57.5kg
Incline dumbell press 7+8+10@16.5kg
Tricep push down 12+12+12@13kg
Ez bar skull 12+12+12@17.6kg
Shoulder fly 18+18+20@2.5kg
Cable crunch 30+25+22@28kg
16/3/2021 Legs2
Squat 5/5+5@90.6kg
RDL practice tacnique
Leg press 12+2+12@85.7kg
Leg curl 20+20+18@10kg
Calf raise 40+45+30@50kg

---

18/3/2021 Pull
Deadlift 5x125.5kg
Lat pull down 7+10+12@63.8kg
Pulley 12+12+11@58.5kg
Ez bar curl 12+12+12+11@22.3kg
Hammer curl 8+10+12@11 kg
Face pull 20+15+14@5.4kg
Cable crunch 25+20+20@28.1kg
ABS
19/3/2021 Push
Bench 5/5+5+5+5@74.1kg
Shoulder press 12+7+7@25kg
Incline dumbell press 10+8+7@16.5kg
Tricep push down 11+9+8@13.1kg
Ez bar skull 10+12+12@ 17.7kg
Shoulder fly 15+20+20@2.5kg

20/3/2021 Legs
Squat 12+12+12@72.7kg
RDL learnig tecnique
Leg press 12.+12+12@85.8kg
Leg curl 20+20+18@10kg
Calf raise 36+38+30@50kg

---

22/3/2021 Pull 2
Barbell row 5/+5+5+5+5@55.4kg
Lat pull down 12+12+12@63.8kg
Pulley 12+12+12@50 kg
Ez bar curl 9+11+12+12@22.3kg
Hammer curl 11+12+12@11kg
Face pull 20+20+20@5.3kg
Cable crunch 25+25+20@28.3kg
23/3/2021 Push
Shoulder press 5/5+5+5+5@35.3kg
Bench 10+12+12@57.5kg
Incline dumbell press 7+10+10@16.5kg
Tricep push down 10+10+9@13.1kg
Ez bar skull 12+12+12@17.8kg
Shoulder fly 18+18+17@2.6kg
24/3/2021 Legs2
Squat 5/5+5@90.7kg
RDL 12+12+12@72.5kg
Leg press 12+2+12@85.9kg
Leg curl 20+20+20@10kg
Calf raise 40+45+30@50kg
Cable crunch 20+20+20@28.4kg

26/3/2021 Pull
Deadlift 5x126kg
Lat pull down 12+12+12@50.1kg
Pulley 12+12+11@50.1kg
Ez bar curl 12+12+12+12@20kg
Hammer curl 12+12+12@8 kg
Face pull 20+20+20@5.1kg
Cable crunch 20+20+20@28.5kg
ABS
27/3/2021 Push
Bench 5/5+5+5+5@74.2kg
Shoulder press 10+8+6@25kg
Incline dumbell press 9+9+8@13kg
Tricep push down 12+12+8@13.1kg
Ez bar skull 12+12+12@ 17.9kg
Shoulder fly 20+17+16@2.6kg

28/3/2021 Legs
Squat 12+10+10@72.8kg
RDL 10+8+8@80kg
Leg press 12.+10+8@86kg
Leg curl 20+20+20@10kg
Calf raise 36+38+30@50kg
Cable crunch 20+20+20@28.6kg

---

29/3/2021 Pull 2
Barbell row 5/+5+5+5+5@55.5kg
Lat pull down 12+12+12@50.2kg
Pulley 12+12+12@50.2 kg
Barbell curl 12+12+12+12@20.5kg
Hammer curl 12+12+12@8.1kg
Face pull 19+19+14@4kg
30/3/2021 Push
Shoulder press 5/5+5+5+5@35.5kg
Bench 11+11+10@57.5kg
Incline dumbell press 11+9+9@13kg
Tricep push down 12+12+10@13.1kg
Ez bar skull 12+12+12@10kg
Shoulder fly 20+17+17@2.6kg
Cable crunch 25+25+20@28.6kg
31/3/2021 Legs2
Squat 5/5+5@90.8kg
RDL 5+7@75kg +9@70kg
Leg press 12+2+12@86kg
Leg curl 20+20+20@10kg
Calf raise 33+25+24@50kg

[taproot]

11/4/21 A

Bench 6x68kg + 6x66kg + 6+6x65kg

Panca 6x66kg

Croci manubri 10+10+10x8kg

Croci manubri 10x7kg

Spinte manubri 15+15+15@8kg

Dip 5 + 6 + 6 xbw

Dip 6xbw

Alzate laterali 10 + 10 + 10 x2kg

french press 6+ 6+ 6x4kg

French press 6x4kg

Face pull 6 + 6 + 6 x4kg

12/4/21 B

Deadlift 6 + 6+ 6 x117kg 2x110kg

Deadlift 6x117kg

Pull up 5+ 5 + 5 xbw

Trazioni 5xbw

Rematori 10 + 10 + 10 x8kg

Rematore manubri 10x8kg

Curl manubri seduto 8 +8 +8 +8 x8kg

Curl cavo basso 10 + 10 +10 x10kg

Curl cavo basso 10x10kg

13/4/21 C

Squat 6+ 6+ 6+ 6x75kg

Squat 6x75kg

Leg press 10 + 10 +10 x70kg

Leg press 10x70kg

Lunges 15x 6kg

Affondi 15x6kg

Leg curl 10 + 10 +10 +10 x12.5kg

RDL 8 +8 +8 x50kg

RDL 8x50kg

15/4/21 D

Spinte panca 10+ 10+ 10x10kg

Spinte panca 45° 10x10kg

Pull up 5+ 5+ 5

Croci panca 45gradi 8+ 8+ 8x9kg

Chin up 6+ 5+ 5

Curl bilanciere 8 +8 +8 +8 x22kg

Curl bilanciere 8x22kg

Curl panca 10+ 10+ 10x6kg

French press 10+ 10+ 10x4kg

Dip 5+ 5+ 6xbw

16/4/21 E

Squat bulgaro 10+ 10+ 10xbw

Squat bulgaro 10xbw

Squat low bar 6+ 6+ 6 x70kg

Leg curl 10+ 10+ 10+ 10 x12.5kg

calf raise 10+10+10x30kg

alzate laterali 8+ 8+ 8 x4kg

alzate busto 90gradi 10 + 10 + 10x1kg