kaizen_sensei

3 months ago

Day 22: 100 Push Ups in 100 days.

Duration

2h 56min

Volume

50,430 kg

Push Up

SETS

REPS

1

30 reps

2

30 reps

3

40 reps

Spinning

SETS

TIME

1

1h 0min 0s

Front Raise (Dumbbell)

SETS

WEIGHT & REPS

1

20kg x 20 reps

2

20kg x 20 reps

3

20kg x 20 reps

4

20kg x 20 reps

5

20kg x 24 reps

6

20kg x 24 reps

Lateral Raise (Dumbbell)

SETS

WEIGHT & REPS

W

20kg x 15 reps

1

20kg x 15 reps

2

20kg x 15 reps

3

20kg x 15 reps

4

20kg x 15 reps

5

20kg x 15 reps

Standing Military Press (Barbell)

SETS

WEIGHT & REPS

1

40kg x 10 reps

2

40kg x 10 reps

3

40kg x 12 reps

4

40kg x 12 reps

5

40kg x 12 reps

6

40kg x 12 reps

Hang Clean

SETS

WEIGHT & REPS

1

50kg x 10 reps

2

50kg x 12 reps

3

60kg x 10 reps

4

60kg x 10 reps

Power Clean

SETS

WEIGHT & REPS

1

50kg x 10 reps

2

50kg x 10 reps

3

50kg x 10 reps

4

60kg x 10 reps

Clean and Jerk

SETS

WEIGHT & REPS

1

50kg x 10 reps

2

50kg x 10 reps

3

50kg x 10 reps

4

60kg x 10 reps

Best Volume

Best 1 Rep Max

Shrug (Barbell)

SETS

WEIGHT & REPS

1

60kg x 10 reps

2

60kg x 10 reps

3

100kg x 10 reps

4

100kg x 10 reps

5

100kg x 10 reps

6

100kg x 10 reps

Cable Crunch

SETS

WEIGHT & REPS

1

70kg x 20 reps

2

70kg x 20 reps

3

70kg x 30 reps

4

70kg x 20 reps

5

70kg x 20 reps

Superset

Triceps Pushdown

SETS

WEIGHT & REPS

1

40kg x 15 reps

2

40kg x 15 reps

3

40kg x 15 reps

4

60kg x 15 reps

Deadlift High Pull

SETS

WEIGHT & REPS

1

80kg x 10 reps

2

80kg x 10 reps

3

80kg x 10 reps

4

80kg x 10 reps

Landmine Squat and Press

SETS

WEIGHT & REPS

1

20kg x 20 reps

2

20kg x 20 reps

3

20kg x 20 reps

4

30kg x 15 reps

Best Weight

Best Volume

Best 1 Rep Max

Squat Row

SETS

WEIGHT & REPS

1

70kg x 15 reps

2

70kg x 15 reps

3

70kg x 15 reps

4

70kg x 15 reps

Pullover (Machine)

SETS

WEIGHT & REPS

1

50kg x 12 reps

2

50kg x 12 reps

3

50kg x 12 reps

4

60kg x 15 reps

Superset

Triceps Kickback (Cable)

SETS

WEIGHT & REPS

1

15kg x 15 reps

2

15kg x 15 reps

3

15kg x 15 reps

4

15kg x 15 reps

Cable Twist (Up to down)

SETS

WEIGHT & REPS

1

35kg x 10 reps

2

35kg x 10 reps

3

35kg x 10 reps

4

35kg x 10 reps

Deadlift High Pull

SETS

WEIGHT & REPS

1

60kg x 10 reps

2

60kg x 10 reps

3

60kg x 10 reps

4

60kg x 10 reps

Hang Clean

SETS

WEIGHT & REPS

1

60kg x 10 reps

2

60kg x 10 reps

3

60kg x 10 reps

4

60kg x 10 reps

Power Snatch

SETS

WEIGHT & REPS

1

60kg x 10 reps

2

60kg x 10 reps

3

60kg x 10 reps

4

60kg x 10 reps

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