#WriteLiftRepeat Challenge Sheet
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Challenge sheet for:
#WriteLiftRepeat
Cells with this color should be filled (if corresponding with your goals).
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Explainer:
https://www.jibranelbazi.com/blog/write-lift-repeat
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Discuss on Reddit:
https://www.reddit.com/r/nanowrimo/comments/djkle3/10_weeks_of_daily_writing_and_getting_fit/
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Minimum daily goals
Discuss on Twitter:
https://twitter.com/AskJibran/status/1184784615178997760?s=20
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Write/Publish300words
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Weightlift volume avg of 1968kg per day
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Increase goal in lifted volume each week
3,75%
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TargetsResults
Measurements
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DayDateExercise to doVolume target
Volume target total
Writing target total
Written that day
Written total
Volume lifted
Volume total
Weight in kgFat %
Lean body mass in kg
LBM change
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Day 123-10-2019Squat290029003004064062900290058,511,40%51,830,00
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Day 224-10-2019Bench press250054006006911097250054005814%50,05-1,78
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Day 325-10-2019Deadlift32008600900111922163200860058,512,40%51,25-0,59
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Day 426-10-2019Overhead press1675102751200651286716751027558,912,60%51,48-0,35
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Day 527-10-2019Row2050123251500915378220501232558,612,50%51,28-0,56
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Day 628-10-2019Weighted Push ups & Pull ups350126751800103048123501267558,112,80%50,66-1,1750,94
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Day 729-10-2019Weighted Dips & Dumbell curls1100137752100588540011001377558,112,60%50,78-1,0551,09
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Day 830-10-2019Squat30091678424001521692130501682558,212,30%51,04-0,7951,05
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Day 931-10-2019Bench press2594193782700728764926751950057,812,90%50,34-1,4950,82
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Day 101-11-2019Deadlift33202269830001110875936002310057,612,40%50,46-1,3750,66
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Day 112-11-2019Overhead press1738244353300710946917752487558,612,50%51,28-0,5650,78
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Day 123-11-2019Row2127265623600362983121502702558,813,40%50,92-0,9150,81
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Day 134-11-2019Weighted Push ups & Pull ups363269253900843106744202744557,812,70%50,46-1,3750,69
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Day 145-11-2019Weighted Dips & Dumbell curls11412806742004401111412502869557,813,50%50,00-1,8350,62
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Day 156-11-2019Squat3122311884500410115243200318955813%50,46-1,3750,62
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Day 167-11-2019Bench press269133879480011601268427753467058,112,70%50,72-1,1150,51
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Day 178-11-2019Deadlift34453732451009581364232003787058,712,40%51,42-0,4150,61
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Day 189-11-2019Overhead press18033912754007471438916003947058,913,30%51,07-0,7650,73
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Day 1910-11-2019Row2207413335700819152082225416955913,30%51,15-0,6850,96
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Day 2011-11-2019Weighted Push ups & Pull ups3774171060001177163854904218559,114,30%50,65-1,1851,00
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Day 2112-11-2019Weighted Dips & Dumbell curls118442894630014661785113504353558,913%51,24-0,5951,11
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Day 2213-11-2019Squat323946133660013591921032004673558,913%51,24-0,5951,07
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Day 2314-11-2019Bench press27924892569004571966727654950058,313,30%50,55-1,2850,97
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Day 2415-11-2019Deadlift35745249872006302029721605166059,913,60%51,75-0,0851,09
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Day 2516-11-2019Overhead press18715436975005052080214105307060,714,10%52,140,3151,39
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Day 2617-11-2019Row22895665878003052110719005497059,513,80%51,29-0,5451,39
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Day 2718-11-2019Weighted Push ups & Pull ups391570498100601217083205529059,313,80%51,12-0,7151,37
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Day 2819-11-2019Weighted Dips & Dumbell curls12285827884008072251514505674058,712,80%51,19-0,6451,50
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Day 2920-11-2019Squat33606163887005202303526605940059,213,10%51,44-0,3951,44
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Day 3021-11-2019Bench press28976453490003302336528006220059,513,30%51,59-0,2451,32
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Day 3122-11-2019Deadlift37086824293003512371619206412059,214,80%50,44-1,3951,15
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Day 3223-11-2019Overhead press19417018396005802429616256574559,313,70%51,18-0,6651,17
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Day 3324-11-2019Row23757255899003552465114006714559,213,50%51,21-0,6251,17
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Day 3425-11-2019Weighted Push ups & Pull ups4067296310200526251774506759560,613,80%52,240,4151,33
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Day 3526-11-2019Weighted Dips & Dumbell curls127574238105006302580712906888560,313,60%52,100,2751,43
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Day 3627-11-2019Squat348677724108006152642227007158560,114,40%51,45-0,3951,63
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Day 3728-11-2019Bench press300580729111005582698029007448559,713,50%51,64-0,1951,73
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Day 3829-11-2019Deadlift384784576114003112729122107669559,512,80%51,880,0551,86
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Day 3930-11-2019Overhead press201486590117007002799114407813560,314,10%51,80-0,0351,77
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Day 401-12-2019Row24648905412000427284181900800356013,40%51,960,1351,75
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Day 412-12-2019Weighted Push ups & Pull ups4218947512300384288025008053559,815,50%50,53-1,3051,56
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Day 423-12-2019Weighted Dips & Dumbell curls132290797126004822928413808191559,914,70%51,09-0,7451,45
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Day 434-12-2019Squat361794414129003022958625708448559,413,80%51,20-0,6351,32
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Day 445-12-2019Bench press311897532132006243021026508713559,413,60%51,32-0,5151,22
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Day 456-12-2019Deadlift3991101523135003173052723508948559,813,90%51,49-0,3451,13
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Day 467-12-2019Overhead press2089103612138005233105013759086060,213,20%52,250,4251,47
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Day 478-12-2019Row255710616814100349313991457,592317,559,714,60%50,98-0,8551,45
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Day 489-12-2019Weighted Push ups & Pull ups437106605144005593195855092867,560,214%51,77-0,0651,56
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Day 4910-12-2019Weighted Dips & Dumbell curls13721079771470038632344131594182,559,714,20%51,22-0,6151,54
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Day 5011-12-2019Squat37521117291500046932813242096602,559,513,50%51,47-0,3651,54
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Day 5112-12-2019Bench press32351149641530030933122305099652,560,113,70%51,870,0451,46
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Day 5213-12-2019Deadlift414111910515600300334222475102127,56013,90%51,66-0,1751,60
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Day 5314-12-2019Overhead press216712127215900348337701450103577,560,513,50%52,330,5051,71
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Day 5415-12-2019Row265312392516200503342731575105152,560,814%52,290,4651,92
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Day 5516-12-2019Weighted Push ups & Pull ups4531243781650032934602600105752,560,315,40%51,01-0,8251,83
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Day 5617-12-2019Weighted Dips & Dumbell curls142312580116800317349191320107072,560,114,70%51,27-0,5751,71
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Day 5718-12-2019Squat389312969417100420353392460109532,560,614,30%51,930,1051,77
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Day 5819-12-2019Bench press335613305017400315356542000111532,56014,10%51,54-0,2951,61
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Day 5920-12-2019Deadlift429613734617700358360122575114107,560,313,70%52,040,2151,56
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Day 6021-12-2019Overhead press224913959518000436364481060115167,560,213,70%51,950,1251,75
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Day 6122-12-2019Row275214234718300339367871100116267,560,414,50%51,64-0,1951,82
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Day 6223-12-2019Weighted Push ups & Pull ups4701428171860037437161640116907,560,613,50%52,420,5951,92
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Day 6324-12-2019Weighted Dips & Dumbell curls147714429318900627377881480118387,560,313,80%51,980,1552,01
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Day 6425-12-2019Squat403914833319200370381582460120847,560,513,40%52,390,5652,08
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Day 6526-12-2019Bench press348215181519500340384982240123087,560,613,40%52,480,6552,18
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Day 6627-12-2019Deadlift445715627219800388388862700125787,560,613,80%52,240,4152,30
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Day 6728-12-2019Overhead press233315860520100410392961300127087,560,413%52,550,7252,33
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Day 6829-12-2019Row285516146020400361396571100128187,56013,90%51,66-0,1752,26
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Day 6930-12-2019Weighted Push ups & Pull ups4871619472070042540082640128827,559,814,80%50,95-0,8851,97
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Day 7031-12-2019Weighted Dips & Dumbell curls153216347921000311403931480130307,56013,30%52,020,1951,88
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60,913,10%52,921,0952,02
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