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5x5x wide grip pull up
3x12x59 close rip seated cable row
3x12x59 close grip lat pul
3x12x23kg rope pulldown
3x2x10x14kg alternating hammer curl
#gym
4x10x dips
5x5x50kg ohp
4x14x20cm feet elevated push up
4x8x2x20kg db seated ohp
4x10x40kg cable triceps pulldown
#gym
5x5x110kg deadlift+
4x8x50kg ohp=
3x10x pull up wide grip=
3x14x hanging leg raise=
1x12x50kg pendlay row=
#gym
4x6x50kg ohp
10-8-6-4-2 pull up
4x15x60cm feet elevated push ups
4x10x60kg leg extension
4x10x60kg lying leg curl
4x2x10x18kg hammer curls
#gym
4x10x25kg single leg ext
4x10x single leg standing calf raise
4x10x50kg lex curl
4x10x24kg hyper extension
4x5x wide grip pull up
#gym
4x10x70kg bo
4x10x70kg barbell row
4x10x85kg leg extension
15-10-10x pull ups
3x15x hyper extension
#gym
3x8x pull up
3x15x60kg bench press
4x8x55kg leg curl
3x15x30kg cable biceps
curl
3x8x toes to bar
#gym
5x5x90kg deadlift++
4x8x50kg ohp=
3x10x pull up wide grip=
3x12x hanging leg raise+
1x12x60kg pendlay row
#gym
5x5x pull up
4x8x52kg rope pull
3x10x52kg seated cable row
3x12x22kg hyper extension
3x8x25kg alt leg curl
#life
3x15x60kg leg extension
3x12x50kg leg press
3x12x50kg lying leg curl
3x12x standing calf raises
3x12x hanging ring row
5x5x wide grip pull up
#gym
3x12x18 seated dumbbell ohp, 3x8x wide grip pull up, 3x12x trx straight arm wide row, 3x10x push ups with feet and hands on medicine ball, 3x12x27kg rope pull down, 3x12x20kg cable curls #life
4x10x25kg single leg extension
4x10x single leg standing calf raise
4x10x30kg single leg press
4x10x45kg lying leg curl
4x10x59kg seated cable row
5x5 wide grip pull up
#gym
4x10x59kg seated cable row
5x5x wide grip pull up
3x12x42kg seated lat pulldown
4x10x20kg hyper extension
4x6x60kg pendlay rows
#life
3x12x dips
4x8x80kg bench press
5x5x60kg speed bench press
3x12x50kg barbell row
3x12x leg raise
3x8x wide grip pull up
#gym
5x5x100kg dl
4x8x70kg rdl
5x5x wide grip pull up
4x8x22kg hyper ext
4x8x25kg lying leg curl
#gym
3x8x50x front squat
3x8x45kg ohp
3x8x90kg deadlift
3x8x70kg bench press
3x8x50kg barbell row
3x8x wide grip pull up
3x10x hanging leg raise
#gym
4x8x50kg ohp=
3x10x pull up wide grip=
3x12x hanging leg raise+
3x12x55kg pendlay row+
3x24x44kg walking lunges+
#gym
3x9x wide grip pull up
3x12x59kg leg extension
3x12x85kg bench press
3x12x16kg hammer curl
3x12x26kg rope cable pulldown
#gym
10-8-6-4-2x pull up
4x10x2x20kg seated db ohp
4x10x65kg leg extension
4x10x45kg cable rope curl
4x10x55kg cable rope pulldown
4x10x ab wheel rollout
#gym
3x12x65kg seated cable row
5x5x small grip pull up
3x10x dips
3x12x60kg leg extension
3x12x calf raises
3x12x18kg seated db ohp
#gym