The road to a big(ger) biceps

היום:

Squat 180 1 1 1, 160 5 4 (f)
Bench 120 3, 100 8, 110 5
Chinups BW 10, +24 6, +26.5 6 6
Dips 10
Wide grip pull ups BW 5

היום:

Squat 160 1, 180 1, 190 1, 160 5
Deadlift 200 5
Press 70 5, 80 3, 60 5
Dips BW 10 10 5 5
Chinups 10
Pullups 5 5

אתמול (ראשון):

Squat 180 3 3 1, 140 1
Bench 120 3, 122.5 3 3 3
Chinups BW 5, +24kg 5 5 5
Wide grip pullups BW 5 5 5

היום:

Squat 140 5 5
Bench 120 4, 110 5 5 5
Pullups wide grip BW 5 5
Chinups +24kg 5 5 5, BW 5

היום:

Squat empty bar 10
Press 60 5, 70 5 5, 60 3
Chinups BW 10, +18kg 5, +22kg 5
Pullups wide grip 5 5 5

היום:

Squat 180 1, 200 1, 180 3, 160 5 5
Bench 120 4, 115 5 5
Deadlift 180 1
Chinups +20kg 5 5 5, BW 5
Dips +20kg 10, BW 10 10

חמישי:

Squat 180 1, 190 1, 160 5
Press 80 3 1, 70 5
Deadlift 180 1
Pullups 10
Chinups +15kg 5, +25g 5, BW 8 5 5 5
Tire flips 35

היום:

Squat 150 5, 160 5
Bench 110 5 5 5
Pullups BW 10, +15kg 5 5 5, BW 6

היום:

Squat 180 3, 190 1, 160 5 3
Press 75 5, 80 3, 70 5 5
Pullups 5
Chinups +30kg 5, +5kg 5 5 5, BW 8

היום (חמישי):

Squat 180 1, 140 1
Bench 120 3 3, 100 5 8
Chinups BW 5, +28kg 5, +20kg 5 5, BW 5