I started all exercises at minimum October 4 2022. Increasing 2.5 kgs per session if no failure (Stronglifts method), otherwise stay on current weight.
So some of these are very light, while others have gone up quickly.
Date: 4 January 2023
- Bench press: 55 kg (5 x 5). Max 1 RPM: 65 kgs.
- Deadlift: 80 kgs (5 x 5).
- Squat: Bar 20 kgs (5 x 5).
- Overhead press: 35 kgs (5 x 5).
- Single arm row: 17.5 kgs (5 x 5 each side).
- Leg press machine: 170 kgs (5 x 5).
- Barbell biceps curls: 25 kgs (5 x 8).
- Lateral pull downs: 50 kgs (5 x 8).
- Decline chest press machine: 80 kgs (5 x 5).
- Dumbbell shrugs: 25 kgs dumbbells (5 x 5).
- Hammer strength shoulder press machine: 60 kgs (5 x 5).
- Lying leg curls: 35 kgs (5 x 5).
- Leg extension: 56 kgs (5 x 5).
- Seated calf raises: 60 kgs (5 x 5).
- Side dumbbell raises: 6 kgs (5 x 10).
Dated: 1 November 2022.
- Bench press: 45 kg (5 x 5).
- Deadlift: 45 kgs (5 x 5).
- Squat: Bar 20 kgs (5 x 5).
- Overhead press: 25 kgs (5 x 5).
- Single arm row: 17.5 kgs (5 x 5 each side).
- Leg press machine: 110 kgs (5 x 5).
- Barbell biceps curls: 25 kgs (5 x 5).
- Lateral pull downs: 42.5 kgs (5 x 5).
- Decline chest press machine: 52.5 kgs (5 x 5).
- Dumbbell shrugs: 25 kgs dumbbells (5 x 5).
- Hammer strength shoulder press machine: 35 kgs (5 x 5).
- Lying leg curls: 28 kgs (5 x 5).
- Leg extension: 35 kgs (5 x 5).
- Seated calf raises: 50 kgs (5 x 5).
- Side dumbbell raises: 5 kgs (5 x 10).
fit, fed and fasted 