Tracking Workout Date: 14/01/2022

Motivation

I wanted to track some of my big lifts or more number of reps as per the date.

Legs

1. Squats

2. Dumbell Squats

15kg --> 15,20,15 17.5 --> 15

• Barbell Squats

64kg --> 5 reps

• Dumbell Stiff Leg Deadlifts

15kg --> 15 reps

Tricep

1. Triceps

2. dumbell kick backs

3. 5 kg --> 25,23,15

tricep cable pushdown

6 plates --> 12,10,15

1. Shoulder

2. Shoulder press standing

10kg --> 12 reps

• Shouder press sitting

15 kg ---> 8 reps

• Shrugs 20kg --> 25 reps

• Rear Delt

• Seated Dumbell rear delt 7.5 kg 15 reps

Rear Delt Cable face pulll

20kg --> 15 reps

Side Delt

• 7,5 kg 15 reps

1. Biceps

2. barbell Curl

without rod weight

20kg --> 9 reps

• EZ Bar

15kg 18 reps

• Inclined dumbell 5 kg --> 13 reps 7.5 --> 6 reps

• Hammer Curl

7.5 kg --> 12 reps

1. Chest

2. Upper Chest

3. Inclined dumbell pres

12.5kg --? 17 reps 17.5 kg --> 6 reps

1. Inclined barbell press

40kg with row 6 reps

1. Back

2. Barbell Rowing

50kg with rod 12 reps

• Conventional Deadlift with rod

90 kg --> 4 reps