#WriteLiftRepeat Challenge Sheet

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O
1	Challenge sheet for:	#WriteLiftRepeat				Cells with this color should be filled (if corresponding with your goals).
2	Explainer:	https://www.jibranelbazi.com/blog/write-lift-repeat
3						Discuss on Reddit:	https://www.reddit.com/r/nanowrimo/comments/djkle3/10_weeks_of_daily_writing_and_getting_fit/
4		Minimum daily goals				Discuss on Twitter:	https://twitter.com/AskJibran/status/1184784615178997760?s=20
5	Write/Publish	300	words
6	Weightlift volume avg of	1968	kg per day
7	Increase goal in lifted volume each week	3,75%
8			Targets				Results				Measurements
9	Day	Date	Exercise to do	Volume target	Volume target total	Writing target total	Written that day	Written total	Volume lifted	Volume total	Weight in kg	Fat %	Lean body mass in kg	LBM change
10	Day 1	23-10-2019	Squat	2900	2900	300	406	406	2900	2900	58,5	11,40%	51,83	0,00
11	Day 2	24-10-2019	Bench press	2500	5400	600	691	1097	2500	5400	58	14%	50,05	-1,78
12	Day 3	25-10-2019	Deadlift	3200	8600	900	1119	2216	3200	8600	58,5	12,40%	51,25	-0,59
13	Day 4	26-10-2019	Overhead press	1675	10275	1200	651	2867	1675	10275	58,9	12,60%	51,48	-0,35
14	Day 5	27-10-2019	Row	2050	12325	1500	915	3782	2050	12325	58,6	12,50%	51,28	-0,56
15	Day 6	28-10-2019	Weighted Push ups & Pull ups	350	12675	1800	1030	4812	350	12675	58,1	12,80%	50,66	-1,17	50,94
16	Day 7	29-10-2019	Weighted Dips & Dumbell curls	1100	13775	2100	588	5400	1100	13775	58,1	12,60%	50,78	-1,05	51,09
17	Day 8	30-10-2019	Squat	3009	16784	2400	1521	6921	3050	16825	58,2	12,30%	51,04	-0,79	51,05
18	Day 9	31-10-2019	Bench press	2594	19378	2700	728	7649	2675	19500	57,8	12,90%	50,34	-1,49	50,82
19	Day 10	1-11-2019	Deadlift	3320	22698	3000	1110	8759	3600	23100	57,6	12,40%	50,46	-1,37	50,66
20	Day 11	2-11-2019	Overhead press	1738	24435	3300	710	9469	1775	24875	58,6	12,50%	51,28	-0,56	50,78
21	Day 12	3-11-2019	Row	2127	26562	3600	362	9831	2150	27025	58,8	13,40%	50,92	-0,91	50,81
22	Day 13	4-11-2019	Weighted Push ups & Pull ups	363	26925	3900	843	10674	420	27445	57,8	12,70%	50,46	-1,37	50,69
23	Day 14	5-11-2019	Weighted Dips & Dumbell curls	1141	28067	4200	440	11114	1250	28695	57,8	13,50%	50,00	-1,83	50,62
24	Day 15	6-11-2019	Squat	3122	31188	4500	410	11524	3200	31895	58	13%	50,46	-1,37	50,62
25	Day 16	7-11-2019	Bench press	2691	33879	4800	1160	12684	2775	34670	58,1	12,70%	50,72	-1,11	50,51
26	Day 17	8-11-2019	Deadlift	3445	37324	5100	958	13642	3200	37870	58,7	12,40%	51,42	-0,41	50,61
27	Day 18	9-11-2019	Overhead press	1803	39127	5400	747	14389	1600	39470	58,9	13,30%	51,07	-0,76	50,73
28	Day 19	10-11-2019	Row	2207	41333	5700	819	15208	2225	41695	59	13,30%	51,15	-0,68	50,96
29	Day 20	11-11-2019	Weighted Push ups & Pull ups	377	41710	6000	1177	16385	490	42185	59,1	14,30%	50,65	-1,18	51,00
30	Day 21	12-11-2019	Weighted Dips & Dumbell curls	1184	42894	6300	1466	17851	1350	43535	58,9	13%	51,24	-0,59	51,11
31	Day 22	13-11-2019	Squat	3239	46133	6600	1359	19210	3200	46735	58,9	13%	51,24	-0,59	51,07
32	Day 23	14-11-2019	Bench press	2792	48925	6900	457	19667	2765	49500	58,3	13,30%	50,55	-1,28	50,97
33	Day 24	15-11-2019	Deadlift	3574	52498	7200	630	20297	2160	51660	59,9	13,60%	51,75	-0,08	51,09
34	Day 25	16-11-2019	Overhead press	1871	54369	7500	505	20802	1410	53070	60,7	14,10%	52,14	0,31	51,39
35	Day 26	17-11-2019	Row	2289	56658	7800	305	21107	1900	54970	59,5	13,80%	51,29	-0,54	51,39
36	Day 27	18-11-2019	Weighted Push ups & Pull ups	391	57049	8100	601	21708	320	55290	59,3	13,80%	51,12	-0,71	51,37
37	Day 28	19-11-2019	Weighted Dips & Dumbell curls	1228	58278	8400	807	22515	1450	56740	58,7	12,80%	51,19	-0,64	51,50
38	Day 29	20-11-2019	Squat	3360	61638	8700	520	23035	2660	59400	59,2	13,10%	51,44	-0,39	51,44
39	Day 30	21-11-2019	Bench press	2897	64534	9000	330	23365	2800	62200	59,5	13,30%	51,59	-0,24	51,32
40	Day 31	22-11-2019	Deadlift	3708	68242	9300	351	23716	1920	64120	59,2	14,80%	50,44	-1,39	51,15
41	Day 32	23-11-2019	Overhead press	1941	70183	9600	580	24296	1625	65745	59,3	13,70%	51,18	-0,66	51,17
42	Day 33	24-11-2019	Row	2375	72558	9900	355	24651	1400	67145	59,2	13,50%	51,21	-0,62	51,17
43	Day 34	25-11-2019	Weighted Push ups & Pull ups	406	72963	10200	526	25177	450	67595	60,6	13,80%	52,24	0,41	51,33
44	Day 35	26-11-2019	Weighted Dips & Dumbell curls	1275	74238	10500	630	25807	1290	68885	60,3	13,60%	52,10	0,27	51,43
45	Day 36	27-11-2019	Squat	3486	77724	10800	615	26422	2700	71585	60,1	14,40%	51,45	-0,39	51,63
46	Day 37	28-11-2019	Bench press	3005	80729	11100	558	26980	2900	74485	59,7	13,50%	51,64	-0,19	51,73
47	Day 38	29-11-2019	Deadlift	3847	84576	11400	311	27291	2210	76695	59,5	12,80%	51,88	0,05	51,86
48	Day 39	30-11-2019	Overhead press	2014	86590	11700	700	27991	1440	78135	60,3	14,10%	51,80	-0,03	51,77
49	Day 40	1-12-2019	Row	2464	89054	12000	427	28418	1900	80035	60	13,40%	51,96	0,13	51,75
50	Day 41	2-12-2019	Weighted Push ups & Pull ups	421	89475	12300	384	28802	500	80535	59,8	15,50%	50,53	-1,30	51,56
51	Day 42	3-12-2019	Weighted Dips & Dumbell curls	1322	90797	12600	482	29284	1380	81915	59,9	14,70%	51,09	-0,74	51,45
52	Day 43	4-12-2019	Squat	3617	94414	12900	302	29586	2570	84485	59,4	13,80%	51,20	-0,63	51,32
53	Day 44	5-12-2019	Bench press	3118	97532	13200	624	30210	2650	87135	59,4	13,60%	51,32	-0,51	51,22
54	Day 45	6-12-2019	Deadlift	3991	101523	13500	317	30527	2350	89485	59,8	13,90%	51,49	-0,34	51,13
55	Day 46	7-12-2019	Overhead press	2089	103612	13800	523	31050	1375	90860	60,2	13,20%	52,25	0,42	51,47
56	Day 47	8-12-2019	Row	2557	106168	14100	349	31399	1457,5	92317,5	59,7	14,60%	50,98	-0,85	51,45
57	Day 48	9-12-2019	Weighted Push ups & Pull ups	437	106605	14400	559	31958	550	92867,5	60,2	14%	51,77	-0,06	51,56
58	Day 49	10-12-2019	Weighted Dips & Dumbell curls	1372	107977	14700	386	32344	1315	94182,5	59,7	14,20%	51,22	-0,61	51,54
59	Day 50	11-12-2019	Squat	3752	111729	15000	469	32813	2420	96602,5	59,5	13,50%	51,47	-0,36	51,54
60	Day 51	12-12-2019	Bench press	3235	114964	15300	309	33122	3050	99652,5	60,1	13,70%	51,87	0,04	51,46
61	Day 52	13-12-2019	Deadlift	4141	119105	15600	300	33422	2475	102127,5	60	13,90%	51,66	-0,17	51,60
62	Day 53	14-12-2019	Overhead press	2167	121272	15900	348	33770	1450	103577,5	60,5	13,50%	52,33	0,50	51,71
63	Day 54	15-12-2019	Row	2653	123925	16200	503	34273	1575	105152,5	60,8	14%	52,29	0,46	51,92
64	Day 55	16-12-2019	Weighted Push ups & Pull ups	453	124378	16500	329	34602	600	105752,5	60,3	15,40%	51,01	-0,82	51,83
65	Day 56	17-12-2019	Weighted Dips & Dumbell curls	1423	125801	16800	317	34919	1320	107072,5	60,1	14,70%	51,27	-0,57	51,71
66	Day 57	18-12-2019	Squat	3893	129694	17100	420	35339	2460	109532,5	60,6	14,30%	51,93	0,10	51,77
67	Day 58	19-12-2019	Bench press	3356	133050	17400	315	35654	2000	111532,5	60	14,10%	51,54	-0,29	51,61
68	Day 59	20-12-2019	Deadlift	4296	137346	17700	358	36012	2575	114107,5	60,3	13,70%	52,04	0,21	51,56
69	Day 60	21-12-2019	Overhead press	2249	139595	18000	436	36448	1060	115167,5	60,2	13,70%	51,95	0,12	51,75
70	Day 61	22-12-2019	Row	2752	142347	18300	339	36787	1100	116267,5	60,4	14,50%	51,64	-0,19	51,82
71	Day 62	23-12-2019	Weighted Push ups & Pull ups	470	142817	18600	374	37161	640	116907,5	60,6	13,50%	52,42	0,59	51,92
72	Day 63	24-12-2019	Weighted Dips & Dumbell curls	1477	144293	18900	627	37788	1480	118387,5	60,3	13,80%	51,98	0,15	52,01
73	Day 64	25-12-2019	Squat	4039	148333	19200	370	38158	2460	120847,5	60,5	13,40%	52,39	0,56	52,08
74	Day 65	26-12-2019	Bench press	3482	151815	19500	340	38498	2240	123087,5	60,6	13,40%	52,48	0,65	52,18
75	Day 66	27-12-2019	Deadlift	4457	156272	19800	388	38886	2700	125787,5	60,6	13,80%	52,24	0,41	52,30
76	Day 67	28-12-2019	Overhead press	2333	158605	20100	410	39296	1300	127087,5	60,4	13%	52,55	0,72	52,33
77	Day 68	29-12-2019	Row	2855	161460	20400	361	39657	1100	128187,5	60	13,90%	51,66	-0,17	52,26
78	Day 69	30-12-2019	Weighted Push ups & Pull ups	487	161947	20700	425	40082	640	128827,5	59,8	14,80%	50,95	-0,88	51,97
79	Day 70	31-12-2019	Weighted Dips & Dumbell curls	1532	163479	21000	311	40393	1480	130307,5	60	13,30%	52,02	0,19	51,88
80											60,9	13,10%	52,92	1,09	52,02
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