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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
5x5x80kg bench press
5x5x60kg speed bench press
3x6x80kg wide bench press
3x20x30cm feet elevated push ups
3x12x2x14kg cable fly
#gym
5x5x80kg paused bench press
5x5x50kg speed bench press
3x6x80kg wide grip bench press
3x10x30 incline db press
3x15x60kg seated row
#gym
4x8x80kg bench press
4x5x50kg speed bench press
4x8x70kg wide bench press
4x8x dips
4x15x40cm elevated push ups
#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
5x5x80kg bp
3x8x70kg wide bp
5x5x60kg speed bp
3x8x60kg incline bp
20/15/10x feet elevated push up
4x10x ab wheel rollout knees
#gym
5x5x90kg paused bench press
5x5x60kg speed bench press
3x6x80kg wide grip bench press
3x10x30 incline db press
3x15x59kg seated row
3x12x18kg cable fly
#gym
5x5x80kg bench press
5x5x pull ups
3x6x80kg wide bench press
3x12x60kg seated row
#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
bench press 4x8x80kg++
incline bench press 4x8x50kg++
db flys 4x10x16kg++
ez bar biceps curls 35kg+
alt hammer curls 3x12x12kg+
ab wheel rollout 4x10
#gym
5x5x90kg bench press
5x5x pull ups wide grip
3x12 push ups
3x12 lying barbell row
3x12x23kg cable flys
3x12x52kg cable horizontal row
3x12x36kg cable push down
3x12x32kg cable biceps curl 
#life
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
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
5x5x65kg incline bench press
5x5 wide grip pull up
5x5x80kg bench press
3x12x59 cable seated row
3x12x36kg rope pull down
3x12x36kg rope biceps curl #life
4x8x80kg bench press
5x5x60kg speed bench
3x6x80kg wide bench press
5x5x50kg ohp
3x12x14kg db flys
3x12x18kg db ohp
3x12x40kg rope triceps pulldown
3x10x14kg db hammer curl
#gym
3x10x30kg db incline press
4x15x push ups
3x10x14kg cable side raise
4x10x23kg cable flys
4x10x wheel rollout
#life
5x5x110kg deadlift
5x5x wide grip pull up
5x5x70kg romanian deadlift
4x10x50kg barbell row
4x10x ab wheel rollout
#gym
5x5x80kg pause bench
5x5x60kg speed bench
3x8x80kg wide bench
3x8x wide grip pull up
#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
