Deadlift 142.5x5@8=176
Squat 123.5x5@7.5=156
RDL 85x10@7.5=126
DB row 27x17@9.5=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
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 |