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paused bp 4x5x90
speed bp 5x5x60
paused wide bp 3x6x80
incline db press 3x10x30
cable row 3x15x66
db fly 3x12x22 
#life
paused bp 4x5x95
speed bp 5x4x75
paused wide bp 3x6x90
incline db press 3x10x32
cable row 3x15x61,3
db fly 3x12x22 #life
paused bp 4x5x100
speed bp 5x4x80
paused wide bp 3x6x90
incline db press 3x10x34
cable row 3x15x66
db fly 3x12x22 #life
paused bp 4x5x85
speed bp 5x4x65
paused wide bp 3x6x85
incline db press 3x10x28
cable row 3x15x59
db fly 3x12x18 #life
paused bp 4x5x70
speed bp 5x4x50
paused wide bp 3x6x70
incline db press 3x10x22
cable row 3x15x45
cable fly 3x12x12 #life
5x4x90kg bp
4x5x70kg speed bp
3x8x80kg wide bp
3x10x30kg incline db press
3x12x20kg db flys
3x15x52kg seated cable row
#life
5x4x90kg bp
4x5x70kg speed bp
3x8x80kg bp
3x10x30kg incline db press
3x12x20kg db flys
3x15x59kg seated cable row #life
5x4x95kg bp
4x5x75kg speed bp
3x8x85kg wide bp
3x10x32kg incline db press
3x12x20kg db flys
3x15x59kg seated cable row #life
5x4x90kg bp+
4x5x60kg speed bp+
3x8x80kg wide bp+
3x10x26kg incline db press+
3x12x18kg db flys+
3x15x52kg seated cable row=
#life
5x4x90kg bp+
4x5x65kg speed bp+
3x8x80kg wide bp+
3x10x28kg incline db press+
3x12x20kg db flys+
3x15x59kg seated cable row=
#life
5x5x90kg paused bench press
5x5x60kg speed bench press
3x6x80kg wide grip bench press
3x10x30 incline db press
3x15x59kg seated row
3x12x18kg cable fly
#gym
5x4x90kg bp=
4x5x65kg speed bp+
3x8x80kg wide bp+
3x10x28kg incline db press=
3x12x18kg db flys+
3x15x52kg seated cable row=
#life
5x4x95kg bp=
4x5x70kg speed bp=
3x8x80kg wide bp+
3x10x26kg incline db press+
3x12x20kg db flys+
3x15x52kg seated cable row+
#life
4x5x80kg paused bench press
5x4x60kg speed bench press
3x6x80kg wide grip bench press
3x10x24 inclinde db press
3x15x30kg chest supported vertical row
3x12x15kg cable fly
#gym
5x5x85kg paused bench press
5x5x60kg speed bench press
3x6x85kg wide grip bench press
3x10x30 incline db press
3x15x60kg seated row
3x12x15kg cable fly
#gym
3x12x60kg incline bp
3x12x12kg incline seated db curl
3x12x100kg leg pres
8/8/4x wide grip pull up
3x12x32kg lying cable nose breaker
#gym
3x12x65kg incline bp
3x12x14kg incline seated db curl
3x12x100kg leg pres
8/8/8x wide grip pull up
3x12x36kg lying cable nose breaker
#gym
3x12x70kg incline bp
3x12x14kg db preacher curl
3x12x50kg leg extension
3x12x59kg seated cable row
3x12x64kg cable triceps pulldown
#gym
bench press:
5x60kg
4x70kg
3x80kg
2x90kg
1x100kg
1x110kg
1x115kg
1x120kg
5x5x60kg speed bench press
3x6x90 wide grip bench press
3x10x2x30kg incline db press
3x12x50kg cable pulldown
#gym
5x5x90kg paused bench press
5x5x65kg speed bench press
3x6x90kg wide grip bench press
3x10x30 incline db press
3x8x wide grip pull up
3x12x push ups
#gym
