asdfpji's Training Log

[asdfpji]

Goals for 2023

Exercise	Goal	Gain	Weekly
Squat	190	+34	+0.7
Bench	110	+22	+0.44
Deadlift	220	+47kg	+0.96
Press	75	+15kg	+0.3
chinups	10+ reps per set	+5 reps per set
Waist	34in	-3in

[asdfpji]

Deadlift [email protected]=176
Squat [email protected]=156
RDL [email protected]=126

DB row [email protected]=47
Chins BWx5,5,5,4,4
Ez bar curl 25x13,11,10
Lateral raise 12x12,10,12

(Below measured at night)
BW=91
Waist=37in=94cm

[asdfpji]

Waist = 35.75in = 90.8cm

[asdfpji]

Incline bench [email protected]=89

[asdfpji]

Waist = 91.5cm

[asdfpji]

Squat [email protected]=145
Deadlift [email protected]=163
Bench [email protected]=90
HBBS [email protected]=109

[asdfpji]

Squat [email protected]=142
Deadlift [email protected]=157
Incline bench [email protected]=84

BW = 89

[asdfpji]

Squat [email protected] = 129

[asdfpji]

Press [email protected] = 60
Bench [email protected] = 87
DB row [email protected]

[asdfpji]

Deadlift [email protected] = 150
Split squat [email protected]

[asdfpji]

W5 Beginner template

Press [email protected] = 58
DB row [email protected] = 46

[asdfpji]

Squat [email protected] = 123
Incline bench (8 mats) [email protected] = 78
RDL [email protected] = 123

[asdfpji]

Deadlift [email protected] = 146
Bench [email protected] = 86

[asdfpji]

Press [email protected] = 57
Row [email protected] = 97

[asdfpji]

Tired session

Squat [email protected] = 117
Dealift w belt [email protected] = 125