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3x8x60kg low barbell squat
3x5x60kg high pause small stance barbell squat
3x8x80kg sumo deadlift
3x10x RFESS jumps
3x15x22kg one arm dumbbell row
#gym
3x8x50x front squat
3x8x45kg ohp
3x8x90kg deadlift
3x8x70kg bench press
3x8x50kg barbell row
3x8x wide grip pull up
3x10x hanging leg raise
#gym
3x8x60kg barbell row
3x8x90kg romanian deadlift
3x10x pull up
3x10x28kg dumbbell press
3x12x16kg alt hammer curl
3x12x ab wheel rollout
#gym
3x12x100kg deadlift
3x12x28kg incline db press
3x8 wide grip pull up
3x12x dips
3x12x35kg barbell curl
#gym
3x20x leg raise
3x10x hanging dips
3x8x wide grip pull up
4x12x52kg leg extension
3x12x50kg barbell row
3x10x vertical ring row
#gym
3x12x60kg leg extension
3x15x60kg seated cable row
5x5x60kg front squat
3x12x50kg leg curl
#gym
deadlift 3x5x130kg
romanian deadlift 3x8x110kg
pendlay rows 3x8x65kg
front squats 3x8x70kg
leg curl 3x12x55kg 
#life
5x5x80kg paused bench press
5x5x50kg speed bench press
3x6x80kg wide grip bench press
3x10x30 incline db press
3x15x60kg seated row
#gym
5x5x100kg dl++
4x6x60kg front squat =
4x8x20kg seated db ohp ++
3x10 wide grip pu =
3x14x hanging leg raise =
3x12x50kg pendlay row =
#gym
3x12x65kg seated cable row
5x5x small grip pull up
3x10x dips
3x12x60kg leg extension
3x12x calf raises
3x12x18kg seated db ohp
#gym
4x10x25kg single leg ext
4x10x single leg standing calf raise
4x10x50kg lex curl
4x10x20kg hyper extension
4x10x strict toes to bar
#gym
3x12x80kg bench press
3x9x wide grip pull up
3x12x50 leg extension
3x12x64kg cable triceps pulldown
3x12x34kg cable biceps curl
#gym
5x5x80kg bench press
5x5x60kg speed bench press
3x8x80kg wide bench press
10-8-6-4-2x wide pull up
5x5x50kg ohp
4x10x75kg leg extension
#gym
3x10x wide grip pull up
3x12x39kg leg extension
3x12x50kg narrow grip chest press
3x12x hanging leg raise
3x12x25kg rope triceps pulldown
3x12x30kg barbell biceps curl
3x12x15kg db seated ohp
#gym
3x12x80kg bench press
3x12x14kg hammer curl
3x12x100kg deadlift
3x12x50kg wide grip seated row
3x12x47,3kg rope triceps pulldown
#gym
3x12x65kg incline bp
3x12x12kg db preacher curl
3x12x45kg front squat
3x12x52kg seated cable row
3x12x59kg cable triceps pulldown
#gym
3x12x34kg incline db press
3x12x59kg seated cable row
3x12x60kg leg extension
3x12x14kg db hammer curls
3x12x dips
4x5x wide grip pull up
#gym
3x12x80kg bench press
3x10x wide grip pull up
3x12x50kg lying leg curl
3x12x54kg triceps cable pulldown
3x12x16kg hammer curl
#gym
3x12x80kg bench press
3x10x wide grip pull up
3x12x horizontal lying row
3x12x50kg leg extension
3x12x50kg cable rope pulldown
3x12x45kg cable rope biceps curl
2x25x push ups
#gym
5x5x50 sumo barbell ohp
3x10 feet elevated push up
3x8x22kg seated db ohp
3x12x6,25 cable lat side raise
3x12x26,25 face pulls
#gym
