10 reps
+20 kg
10 reps
+20 kg
10 reps
+30 kg
10 reps
+30 kg
10 reps
+30 kg
8 reps
8 reps
8 reps
8 reps
8 reps
10 reps
15 reps
+5 kg
15 reps
+5 kg
15 reps
+5 kg
10 reps
10 reps
+4 kg
10 reps
+4 kg
10 reps
+3 kg
10 reps
+3 kg
10 reps
+20 kg
10 reps
+30 kg
10 reps
+40 kg
10 reps
+30 kg
10 reps
+30 kg
6 reps
6 reps
6 reps
6 reps
6 reps
8 reps
8 reps
8 reps
8 reps
8 reps
6 sec
6 sec
6 sec
6 sec
6 sec
20 reps
+20 kg
20 reps
+22.5 kg
20 reps
+22.5 kg
20 reps
+22.5 kg
20 reps
+22.5 kg
Quick and effective outdoor workout
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
15 reps
15 reps
15 reps
15 reps
15 reps
15 reps
15 reps
15 reps
15 reps
10 reps
+20 kg
10 reps
+20 kg
10 reps
+30 kg
10 reps
+40 kg
10 reps
+50 kg
10 sec
8 sec
6 sec
8 reps
+1 kg
8 reps
+1 kg
8 reps
+1 kg
8 reps
+1 kg
8 reps
+1 kg
8 reps
7 reps
6 reps
5 reps
5 reps
8 sec
8 sec
6 sec
6 sec
20 reps
+20 kg
20 reps
+22.5 kg
20 reps
+22.5 kg
20 reps
+22.5 kg
20 reps
+22.5 kg
10 reps
+20 kg
10 reps
+30 kg
10 reps
+35 kg
10 reps
+30 kg
10 reps
+30 kg
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
+5 kg
8 reps
+5 kg
6 reps
+5 kg
6 reps
+5 kg
10 reps
+5 kg
10 reps
+5 kg
10 reps
+5 kg
10 reps
+5 kg
10 reps
+5 kg
10 sec
10 sec
10 sec
10 sec
10 sec
8 reps
8 reps
8 reps
8 reps
8 reps
7 reps
6 reps
5 reps
4 reps
10 sec
9 sec
8 sec
7 sec
6 sec
20 reps
+20 kg
20 reps
+22.5 kg
20 reps
+22.5 kg
20 reps
+22.5 kg
20 reps
+22.5 kg
10 reps
+20 kg
10 reps
+20 kg
10 reps
+30 kg
10 reps
+30 kg
10 reps
+30 kg
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
10 reps
+5 kg
10 reps
+15 kg
10 reps
+15 kg
10 reps
+15 kg
10 reps
+10 kg
10 reps
+3 kg
10 reps
+4 kg
10 reps
+4 kg
10 reps
+4 kg
10 reps
+4 kg
Not much energy today
15 reps
15 reps
15 reps
10 reps
+20 kg
10 reps
+30 kg
10 reps
+30 kg
8 reps
8 reps
8 reps
8 reps
8 reps
6 sec
6 sec
6 sec
6 sec
6 sec
12 reps
12 reps
12 reps
10 reps
10 reps
9 reps
8 reps
7 reps
6 reps
6 reps
6 reps
6 reps
6 reps
15 reps
15 reps
15 reps
15 reps
10 reps
15 reps
15 reps
15 reps
15 reps
I decided to start doing some dragon flag variations instead of just raises, one of these is dragon flag knee raises which proved to be the trickiest to execute properly. All in all, killer core workout.
10 reps
+20 kg
10 reps
+20 kg
10 reps
+30 kg
10 reps
+40 kg
10 reps
+40 kg
5 reps
+5 kg
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
8 reps
7 reps
6 reps
5 reps
4 reps
5 sec
5 sec
5 sec
5 sec
5 sec
20 reps
+20 kg
20 reps
+20 kg
20 reps
+20 kg
20 reps
+20 kg
20 reps
+20 kg