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5x5x50kg sumo ohp
3x15x30cm feet elevated speed push up
3x12x59 lat pul
3x12x50kg face pulls
3x8x20kg db ohp
#gym
sumo ohp 5x5x55kg
feet elevated push ups 3x15
dumbbell ohp 3x7x26kg
cable lateral raise 3x12x14kg
face pulls 3x12x68kg 
#life
sumo ohp 5x5x50kg
feet elevated push ups 3x10
dumbbell ohp 3x8x16kg
cable lateral raise 3x12x9kg
face pulls 3x12x31kg #life
sumo ohp 5x5x55kg
feet elevated push ups 3x10
dumbbell ohp 3x8x24kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x59kg #life
sumo ohp 5x5x55kg
feet elevated push ups 3x12
dumbbell ohp 3x8x26kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x64kg #life
sumo ohp 5x5x50kg
feet elevated push ups 3x10
dumbbell ohp 3x8x22kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x41kg #life
5x5x50kg ohp
5x5x40kg seated ohp
4x15x push ups
#gym
4x10x dips
5x5x50kg ohp
4x14x20cm feet elevated push up
4x8x2x20kg db seated ohp
4x10x40kg cable triceps pulldown
#gym
Ohp
5x50kg
4x55kg
3x60kg
2x65kg
1x70kg
1x72kg
1x74kg
3x20x feet 40cm elevated push up
3x10x20kg seated db ohp
3x15x9kg cable one arm side raise
#gym
5x5x120kg deadlift
5x5x50kg ohp
12/12/10/10x wide grip pull up
3x12x50kg barbell row
3x25x push up
#gym
5x5x50kg ohp
3x10x30kg seated db press
3x10x35kg ez bar biceps curls
3x10x10kg db side raise seated
3x10x35kg triceps extension
3x10x16kg alternating hammer curls
3x10x52kg rope pulls
#life
5x5x40/50/60/60/60kg ohp
4x10x lying horiz barbell pull up
4x8x32kg cable front raise
4x8x50kg kneeled cable pull
3x12x36kg cable triceps pulldown
3x12x32kg cable biceps curl
#gym
5x5x50kg ohp
3x10x20kg seated db press
3x10x35kg ez bar biceps curls
3x10x10kg db side raise seated
3x10x35kg triceps extension
3x10x16kg alternating hammer curls
3x10x50kg rope pulls
#life
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
5x5x100kg deadlift 4x8x80kg bench press 4x8x100kg leg press 3x10x40kg ohp 3x10x wide grip pull up 3x12x60k leg extension 3x12x60kg seated wide grip cable row 3x20x vertical knee raise #gym
5x5x90kg deadlift++
4x6x60kg front squat=
4x8x50kg ohp=
3x10x pull up wide grip=
3x12x hanging leg raise+
1x12x50kg pendlay row+
#gym
5x12x65kg leg extension
5x12x59kg seated cable row
5x12x60cm feet elevated push ups
5x12x18kg cable triceps pulldown
5x12x41kg cable biceps curls
#gym
5x5x80kg bench press
5x5x60kg speed bench press
5x5x80kg wide grip bench press
5x5x50kg ohp
10-8-6-4-2x pull up
3x2x10x16kg hammer curl
3x10x50kg cable pressdown
#gym
5x5x80kg bench press
5x5x60kg speed bench press
5x5x80kg wide grip bench press
5x5x50kg ohp
10-8-6-4-2x pull up
3x2x10x16kg hammer curl
3x10x50kg cable pressdown
#gym
5x5x50kg ohp, 3x10x22kg db shoulder press, 3x10x35kg barbell curl, 3x10x10kg side db raise, 3x10x35kg ez bar triceps ext, 3x10x18kg alt hammer curl, 3x10x50kg rope pulldown #life