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    FitNotes Workout - Monday 24th July 2017
    Total Volume: 5,300.3 kgs
    Total Sets: 24

    ** Dead Stop Overhead Press **
    - Total Volume: 1,586 kgs
    - 20.0 kgs x 8 reps
    - 32.5 kgs x 4 reps
    - 40.5 kgs x 4 reps [PR]
    - 40.5 kgs x 4 reps
    - 40.5 kgs x 4 reps
    - 40.5 kgs x 4 reps
    - 40.5 kgs x 4 reps
    - 40.5 kgs x 4 reps
    - 40.5 kgs x 4 reps
    - 40.5 kgs x 4 reps

    ** Low Bar Flat Foot Box Squat **
    - Total Volume: 202.5 kgs
    - 40.5 kgs x 5 reps

    ** Low Bar Box Squat **
    - Total Volume: 1,500 kgs
    - 40.0 kgs x 3 reps
    - 60.0 kgs x 3 reps
    - 80.0 kgs x 5 reps [PR]
    - 80.0 kgs x 5 reps
    - 80.0 kgs x 5 reps

    ** V Bar Pulldown **
    - Total Volume: 1,029 kgs
    - 39.0 kgs x 5 reps
    - 59.0 kgs x 3 reps
    - 73.0 kgs x 3 reps [PR]
    - 73.0 kgs x 3 reps
    - 73.0 kgs x 3 reps

    ** Leg Extension Machine **
    - Total Volume: 982.8 kgs
    - 27.3 kgs x 12 reps [PR]
    - 27.3 kgs x 12 reps
    - 27.3 kgs x 12 reps
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    Goals for next week

    Bench 72kg x2
    Squat 115kg x2
    Deadlift 157.5kg x1

    Bench 64kg x3 x10
    Squat 95kg x3 x5
    Deadlift 132.5kg x2 x4

    Posted from TSR Mobile
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    3 records, think an all time dead PB

    FitNotes Workout - Friday 28th July 2017
    Total Volume: 3,466 kgs
    Total Sets: 23

    ** Paused Barbell Bench Press **
    - Total Volume: 834 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 6 reps
    - 50.0 kgs x 3 reps
    - 60.0 kgs x 1 rep
    - 72.0 kgs x 2 reps [PR]

    ** Low Bar Back Squat **
    - Total Volume: 640 kgs
    - 40.0 kgs x 6 reps
    - 60.0 kgs x 4 reps
    - 80.0 kgs x 2 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 330 kgs
    - 100.0 kgs x 1 rep
    - 115.0 kgs x 2 reps [PR]

    ** Deadlift **
    - Total Volume: 890 kgs
    - 70.0 kgs x 8 reps
    - 110.0 kgs x 3 reps

    ** Belted Deadlift **
    - Total Volume: 612.5 kgs
    - 140.0 kgs x 1 rep
    - 157.5 kgs x 3 reps [PR]

    ** Dumbbell Hammer Curl **
    - Total Volume: 72 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps

    ** Lateral Dumbbell Raise **
    - Total Volume: 45 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 42.5 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 10 reps
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    Good session
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    That's strong buddy, well done.
    • Thread Starter
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    FitNotes Workout - Monday 31st July 2017
    Total Volume: 6,418 kgs
    Total Sets: 30

    ** Paused Barbell Bench Press **
    - Total Volume: 2,585 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 52.5 kgs x 2 reps
    - 64.0 kgs x 3 reps
    - 64.0 kgs x 3 reps
    - 64.0 kgs x 3 reps
    - 64.0 kgs x 3 reps
    - 64.0 kgs x 3 reps
    - 64.0 kgs x 3 reps
    - 64.0 kgs x 3 reps
    - 64.0 kgs x 3 reps
    - 64.0 kgs x 3 reps
    - 64.0 kgs x 3 reps

    ** Low Bar Back Squat **
    - Total Volume: 600 kgs
    - 40.0 kgs x 7 reps
    - 60.0 kgs x 4 reps
    - 80.0 kgs x 1 rep

    ** Belted Low Bar Back Squat **
    - Total Volume: 1,425 kgs
    - 95.0 kgs x 3 reps
    - 95.0 kgs x 3 reps
    - 95.0 kgs x 3 reps
    - 95.0 kgs x 3 reps
    - 95.0 kgs x 3 reps

    ** Deadlift **
    - Total Volume: 1,730 kgs
    - 70.0 kgs x 8 reps
    - 110.0 kgs x 1 rep
    - 132.5 kgs x 2 reps
    - 132.5 kgs x 2 reps
    - 132.5 kgs x 2 reps
    - 132.5 kgs x 2 reps

    ** Dumbbell Hammer Curl **
    - Total Volume: 78 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 15 reps [PR]
    • Thread Starter
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    Goals for next week

    Press 42.5kg x3 x10
    Box squat 85kg x5 x3
    Neutral pull up 78.75kg x2 x4

    Bench 63kg x 7
    Squat 102.5kg x 7
    Deadlift 142.5kg x 9

    Bench 54kg x6 x6
    Squat 82.5kg x7 x3
    Deadlift 115kg x6 x2

    Press 37kg x6 x6
    Box squat 90kg x5 x3
    Neutral pull up 66.25kg x6 x2
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    FitNotes Workout - Wednesday 2nd August 2017
    Total Volume: 6,527.4 kgs
    Total Sets: 38

    ** Dead Stop Overhead Press **
    - Total Volume: 1,637.5 kgs
    - 20.0 kgs x 10 reps
    - 32.5 kgs x 5 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps
    - 42.5 kgs x 3 reps

    ** High Bar Back Squat **
    - Total Volume: 1,697.5 kgs
    - 42.5 kgs x 6 reps
    - 42.5 kgs x 5 reps
    - 60.0 kgs x 3 reps
    - 70.0 kgs x 5 reps
    - 70.0 kgs x 5 reps
    - 70.0 kgs x 5 reps

    ** V Bar Pulldown **
    - Total Volume: 195 kgs
    - 39.0 kgs x 5 reps

    ** Neutral Chin Up **
    - Total Volume: 619.2 kgs
    - 77.4 kgs x 2 reps [PR]
    - 77.4 kgs x 2 reps
    - 77.4 kgs x 2 reps
    - 77.4 kgs x 2 reps

    ** Leg Extension Machine **
    - Total Volume: 947.2 kgs
    - 29.6 kgs x 12 reps [PR]
    - 29.6 kgs x 12 reps
    - 29.6 kgs x 8 reps

    ** Klokov Press **
    - Total Volume: 720 kgs
    - 22.5 kgs x 12 reps [PR]
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 8 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 45 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    ** V-Bar Push Down **
    - Total Volume: 576 kgs
    - 18.0 kgs x 12 reps [PR]
    - 18.0 kgs x 12 reps
    - 18.0 kgs x 8 reps

    ** Dumbbell Hammer Curl **
    - Total Volume: 90 kgs
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps
    - 2.0 kgs x 15 reps
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    FitNotes Workout - Friday 4th August 2017
    Total Volume: 7,386.5 kgs
    Total Sets: 34

    ** Dead Stop Overhead Press **
    - Total Volume: 1,670 kgs
    - 20.0 kgs x 10 reps
    - 30.0 kgs x 4 reps
    - 37.5 kgs x 6 reps
    - 37.5 kgs x 6 reps
    - 37.5 kgs x 6 reps
    - 37.5 kgs x 6 reps
    - 37.5 kgs x 6 reps
    - 37.5 kgs x 6 reps

    ** High Bar Back Squat **
    - Total Volume: 1,930 kgs
    - 37.5 kgs x 8 reps
    - 50.0 kgs x 6 reps
    - 65.0 kgs x 2 reps
    - 80.0 kgs x 5 reps
    - 80.0 kgs x 5 reps
    - 80.0 kgs x 5 reps

    ** V Bar Pulldown **
    - Total Volume: 1,204 kgs
    - 32.0 kgs x 8 reps
    - 52.0 kgs x 3 reps
    - 66.0 kgs x 6 reps
    - 66.0 kgs x 6 reps

    ** Leg Extension Machine **
    - Total Volume: 1,088 kgs
    - 32.0 kgs x 12 reps [PR]
    - 32.0 kgs x 8 reps
    - 32.0 kgs x 7 reps
    - 32.0 kgs x 7 reps

    ** Klokov Press **
    - Total Volume: 742.5 kgs
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 9 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 68 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 10 reps

    ** V-Bar Push Down **
    - Total Volume: 594 kgs
    - 18.0 kgs x 12 reps
    - 18.0 kgs x 12 reps
    - 18.0 kgs x 9 reps

    ** Dumbbell Hammer Curl **
    - Total Volume: 90 kgs
    - 3.0 kgs x 10 reps
    - 3.0 kgs x 10 reps
    - 3.0 kgs x 10 reps
    • Thread Starter
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    toughest session in ages

    FitNotes Workout - Monday 7th August 2017
    Total Volume: 5,885.05 kgs
    Total Sets: 25

    ** Paused Barbell Bench Press **
    - Total Volume: 1,169 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 52.5 kgs x 2 reps
    - 63.0 kgs x 8 reps [PR]

    +2 rep record

    ** Low Bar Back Squat **
    - Total Volume: 725 kgs
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 5 reps
    - 75.0 kgs x 3 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 807.5 kgs
    - 90.0 kgs x 1 rep
    - 102.5 kgs x 7 reps [PR]

    Awful grind

    ** Deadlift **
    - Total Volume: 2,032.5 kgs
    - 70.0 kgs x 6 reps
    - 110.0 kgs x 3 reps
    - 142.5 kgs x 9 reps [PR]

    Wanted to vom from squats before starting lol, got my record tho

    ** Dumbbell Hammer Curl **
    - Total Volume: 108 kgs
    - 3.0 kgs x 12 reps
    - 3.0 kgs x 12 reps
    - 3.0 kgs x 12 reps

    ** Lateral Dumbbell Raise **
    - Total Volume: 55 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 10 reps
    - 1.25 kgs x 10 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 41.25 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 9 reps

    ** Crunch Machine **
    - Total Volume: 946.8 kgs
    - 26.3 kgs x 12 reps
    - 26.3 kgs x 12 reps
    - 26.3 kgs x 12 reps
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    FitNotes Workout - Saturday 12th August 2017
    Total Volume: 7,642.55 kgs
    Total Sets: 31

    ** Paused Barbell Bench Press **
    - Total Volume: 2,424 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 6 reps
    - 54.0 kgs x 6 reps
    - 54.0 kgs x 6 reps
    - 54.0 kgs x 6 reps
    - 54.0 kgs x 6 reps
    - 54.0 kgs x 6 reps
    - 54.0 kgs x 6 reps

    ** Low Bar Back Squat **
    - Total Volume: 685 kgs
    - 40.0 kgs x 2 reps
    - 40.0 kgs x 1 rep
    - 40.0 kgs x 1 rep
    - 40.0 kgs x 5 reps
    - 65.0 kgs x 5 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 1,732.5 kgs
    - 82.5 kgs x 7 reps
    - 82.5 kgs x 7 reps
    - 82.5 kgs x 7 reps

    ** Deadlift **
    - Total Volume: 1,660 kgs
    - 70.0 kgs x 4 reps
    - 115.0 kgs x 6 reps
    - 115.0 kgs x 6 reps

    ** Dumbbell Hammer Curl **
    - Total Volume: 108 kgs
    - 3.0 kgs x 12 reps
    - 3.0 kgs x 12 reps
    - 3.0 kgs x 12 reps

    ** Lateral Dumbbell Raise **
    - Total Volume: 45 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 41.25 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 9 reps

    ** Crunch Machine **
    - Total Volume: 946.8 kgs
    - 26.3 kgs x 12 reps
    - 26.3 kgs x 12 reps
    - 26.3 kgs x 12 reps
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    goals for next week

    Monday
    Bench 67kg x4
    Squat 107.5kg x4
    Deadlift 150kg x5

    Wednesday
    Bench 58kg x5 x7
    Squat 87.5kg x5 x4
    Deadlift 125gk x5 x2

    Friday
    Press 40kg x5 x7
    Box squat 85kg x5 x3
    Pull down 71.25kg x5 x2
    • Thread Starter
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    FitNotes Workout - Tuesday 15th August 2017
    Total Volume: 3,755 kgs
    Total Sets: 12

    ** Paused Barbell Bench Press **
    - Total Volume: 950 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 8 reps
    - 55.0 kgs x 1 rep
    - 67.0 kgs x 5 reps [PR] 4 woulda been a record

    ** Low Bar Back Squat **
    - Total Volume: 640 kgs
    - 40.0 kgs x 6 reps
    - 60.0 kgs x 4 reps
    - 80.0 kgs x 2 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 525 kgs
    - 95.0 kgs x 1 rep
    - 107.5 kgs x 4 reps [PR]

    ** Deadlift **
    - Total Volume: 560 kgs
    - 70.0 kgs x 8 reps

    ** Belted Deadlift **
    - Total Volume: 1,080 kgs
    - 110.0 kgs x 3 reps
    - 150.0 kgs x 5 reps [PR]
    could've got 6+ if I wasn't worried about puking - drank too much water before the set lol
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    FitNotes Workout - Thursday 17th August 2017
    Total Volume: 6,465 kgs
    Total Sets: 20

    ** Paused Barbell Bench Press **
    - Total Volume: 2,430 kgs
    - 20.0 kgs x 10 reps
    - 40.0 kgs x 5 reps
    - 58.0 kgs x 5 reps
    - 58.0 kgs x 5 reps
    - 58.0 kgs x 5 reps
    - 58.0 kgs x 5 reps
    - 58.0 kgs x 5 reps
    - 58.0 kgs x 5 reps
    - 58.0 kgs x 5 reps

    ** Low Bar Back Squat **
    - Total Volume: 575 kgs
    - 40.0 kgs x 8 reps
    - 60.0 kgs x 3 reps
    - 75.0 kgs x 1 rep

    ** Belted Low Bar Back Squat **
    - Total Volume: 1,750 kgs
    - 87.5 kgs x 5 reps
    - 87.5 kgs x 5 reps
    - 87.5 kgs x 5 reps
    - 87.5 kgs x 5 reps

    ** Deadlift **
    - Total Volume: 1,710 kgs
    - 70.0 kgs x 5 reps
    - 110.0 kgs x 1 rep
    - 125.0 kgs x 5 reps
    - 125.0 kgs x 5 reps
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    And so the 05.00 starts begin

    FitNotes Workout - Monday 21st August 2017
    Total Volume: 8,839 kgs
    Total Sets: 44

    ** Dead Stop Overhead Press ** (Press)
    - Total Volume: 1,740 kgs
    - 20.0 kgs x 8 reps
    - 30.0 kgs x 6 reps
    - 40.0 kgs x 5 reps [PR]
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 5 reps
    - 40.0 kgs x 5 reps

    ** Power Clean ** (Press)
    - Total Volume: 280 kgs
    - 40.0 kgs x 1 rep
    - 40.0 kgs x 1 rep
    - 40.0 kgs x 1 rep
    - 40.0 kgs x 1 rep
    - 40.0 kgs x 1 rep
    - 40.0 kgs x 1 rep
    - 40.0 kgs x 1 rep

    ** V Bar Pulldown **
    - Total Volume: 1,254 kgs
    - 39.0 kgs x 8 reps [PR]
    - 59.0 kgs x 4 reps
    - 70.6 kgs x 5 reps [PR]
    - 70.6 kgs x 5 reps

    ** Low Bar Box Squat **
    - Total Volume: 1,670 kgs
    - 40.0 kgs x 5 reps
    - 65.0 kgs x 3 reps
    - 85.0 kgs x 5 reps [PR]
    - 85.0 kgs x 5 reps
    - 85.0 kgs x 5 reps

    ** Leg Extension Machine **
    - Total Volume: 1,312 kgs
    - 32.0 kgs x 12 reps
    - 32.0 kgs x 10 reps
    - 32.0 kgs x 10 reps
    - 32.0 kgs x 9 reps

    ** Klokov Press **
    - Total Volume: 810 kgs
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 12 reps
    - 22.5 kgs x 12 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 45 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    ** V-Bar Push Down **
    - Total Volume: 648 kgs
    - 18.0 kgs x 12 reps
    - 18.0 kgs x 12 reps
    - 18.0 kgs x 12 reps

    ** Dumbbell Hammer Curl **
    - Total Volume: 108 kgs
    - 3.0 kgs x 12 reps
    - 3.0 kgs x 12 reps
    - 3.0 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 972 kgs
    - 27.0 kgs x 12 reps
    - 27.0 kgs x 12 reps
    - 27.0 kgs x 12 reps
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    Goals for next week

    Day 1
    Bench 70.5kg x3
    Squat 112.5kg x3
    Deadlift 157.5kg x4

    Day 2
    Bench 61.5kg x4 x8
    Squat 95kg x4 x4
    Deadlift 132.5kg x3 x3

    Day 3
    Box squat 90kg x5 x3
    Press 42.5kg x4 x8
    V bar pulldown 76.25kg x3 x3
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    you know it's gonna be a tough session when you miss your pre-workout ****. belts do not help.

    but the risk paid off - 3 all-time PRs

    FitNotes Workout - Thursday 24th August 2017
    Total Volume: 4,953.6 kgs
    Total Sets: 26

    ** Paused Barbell Bench Press **
    - Total Volume: 1,099.5 kgs
    - 20.0 kgs x 12 reps
    - 35.0 kgs x 9 reps
    - 50.0 kgs x 4 reps
    - 62.5 kgs x 1 rep
    - 70.5 kgs x 4 reps [PR]

    ** Low Bar Back Squat **
    - Total Volume: 520 kgs
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 4 reps
    - 80.0 kgs x 1 rep

    ** Belted Low Bar Back Squat **
    - Total Volume: 437.5 kgs
    - 100.0 kgs x 1 rep
    - 112.5 kgs x 3 reps [PR]

    ** Deadlift **
    - Total Volume: 890 kgs
    - 70.0 kgs x 8 reps
    - 110.0 kgs x 3 reps

    ** Belted Deadlift **
    - Total Volume: 770 kgs
    - 140.0 kgs x 1 rep
    - 157.5 kgs x 4 reps [PR]

    ** Dumbbell Hammer Curl **
    - Total Volume: 135 kgs
    - 3.0 kgs x 15 reps [PR]
    - 3.0 kgs x 15 reps
    - 3.0 kgs x 15 reps

    ** Lateral Dumbbell Raise **
    - Total Volume: 45 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 45 kgs
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps
    - 1.25 kgs x 12 reps

    ** Crunch Machine **
    - Total Volume: 1,011.6 kgs
    - 28.1 kgs x 12 reps
    - 28.1 kgs x 12 reps
    - 28.1 kgs x 12 reps
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    Missed 1 rep benching

    FitNotes Workout - Monday 28th August 2017
    Total Volume: 6,351.5 kgs
    Total Sets: 23

    ** Paused Barbell Bench Press **
    - Total Volume: 2,519 kgs
    - 20.0 kgs x 12 reps
    - 40.0 kgs x 6 reps
    - 55.0 kgs x 1 rep
    - 64.0 kgs x 4 reps
    - 64.0 kgs x 4 reps
    - 64.0 kgs x 4 reps
    - 64.0 kgs x 4 reps
    - 64.0 kgs x 4 reps
    - 64.0 kgs x 4 reps
    - 64.0 kgs x 4 reps
    - 64.0 kgs x 3 reps

    ** Low Bar Back Squat **
    - Total Volume: 440 kgs
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 4 reps

    ** Belted Low Bar Back Squat **
    - Total Volume: 1,600 kgs
    - 80.0 kgs x 1 rep
    - 95.0 kgs x 4 reps
    - 95.0 kgs x 4 reps
    - 95.0 kgs x 4 reps
    - 95.0 kgs x 4 reps

    ** Deadlift **
    - Total Volume: 1,792.5 kgs
    - 70.0 kgs x 7 reps
    - 110.0 kgs x 1 rep
    - 132.5 kgs x 3 reps
    - 132.5 kgs x 3 reps
    - 132.5 kgs x 3 reps
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    a pressing PR apparently :dontknow:


    FitNotes Workout - Friday 1st September 2017
    Total Volume: 8,626.2 kgs
    Total Sets: 48

    ** Power Clean ** (Pressing)
    - Total Volume: 340 kgs
    - 42.5 kgs x 1 rep
    - 42.5 kgs x 1 rep
    - 42.5 kgs x 1 rep
    - 42.5 kgs x 1 rep
    - 42.5 kgs x 1 rep
    - 42.5 kgs x 1 rep
    - 42.5 kgs x 1 rep
    - 42.5 kgs x 1 rep

    ** Dead Stop Overhead Press ** (Pressing)
    - Total Volume: 1,755 kgs
    - 20.0 kgs x 8 reps
    - 27.5 kgs x 6 reps
    - 35.0 kgs x 2 reps
    - 42.5 kgs x 4 reps [PR]
    - 42.5 kgs x 4 reps
    - 42.5 kgs x 4 reps
    - 42.5 kgs x 4 reps
    - 42.5 kgs x 4 reps
    - 42.5 kgs x 4 reps
    - 42.5 kgs x 4 reps
    - 42.5 kgs x 4 reps

    ** Low Bar Box Squat **
    - Total Volume: 2,170 kgs
    - 40.0 kgs x 5 reps
    - 60.0 kgs x 4 reps
    - 60.0 kgs x 2 reps
    - 60.0 kgs x 3 reps
    - 80.0 kgs x 1 rep
    - 90.0 kgs x 5 reps [PR]
    - 90.0 kgs x 5 reps
    - 90.0 kgs x 5 reps

    ** Neutral Chin Up **
    - Total Volume: 693 kgs
    - 77.0 kgs x 3 reps [PR]
    - 77.0 kgs x 3 reps
    - 77.0 kgs x 3 reps

    ** Leg Extension Machine **
    - Total Volume: 1,056 kgs
    - 32.0 kgs x 12 reps
    - 32.0 kgs x 12 reps
    - 32.0 kgs x 9 reps

    ** Klokov Press **
    - Total Volume: 725 kgs
    - 25.0 kgs x 12 reps [PR]
    - 25.0 kgs x 10 reps
    - 25.0 kgs x 7 reps

    ** Rear Delt Dumbbell Raise **
    - Total Volume: 68 kgs
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 12 reps
    - 2.0 kgs x 10 reps

    ** V-Bar Push Down **
    - Total Volume: 648 kgs
    - 18.0 kgs x 12 reps
    - 18.0 kgs x 12 reps
    - 18.0 kgs x 12 reps

    ** Dumbbell Hammer Curl **
    - Total Volume: 120 kgs
    - 4.0 kgs x 10 reps
    - 4.0 kgs x 10 reps
    - 4.0 kgs x 10 reps

    ** Crunch Machine **
    - Total Volume: 1,051.2 kgs
    - 29.2 kgs x 12 reps
    - 29.2 kgs x 12 reps
    - 29.2 kgs x 12 reps
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    Next week goals

    PR day
    Bench 74.5kg x2
    Squat 120kg x1
    Deadlift 167.5kg x1

    Volume day
    Bench 65.5kg x3 x10
    Squat 100kg x3 x5
    Deadlift 140kg x2 x4
 
 
 
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