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3x12x dips
4x8x80kg bench press
5x5x60kg speed bench press
3x12x50kg barbell row
3x12x leg raise
3x8x wide grip pull up
#gym
3x8x pull up
3x15x60kg bench press
4x8x55kg leg curl
3x15x30kg cable biceps
curl
3x8x toes to bar
#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
5x5x100kg deadlift
3x8x100kg romanian deadlift
3x12x50 leg ext
3x8x wide grip pull up
3x5x60kg front squat
#gym
5x5x80kg deadlift++
4x6x50kg front squat+
4x8x45kg ohp+
3x10x pull up wide grip=
3x10x hanging leg raise=
3x12x45kg pendlay row+
3x24x35kg walking lunges+
#gym
5x5x100kg deadlift++
4x6x50kg front squat+
4x8x50kg ohp=
3x10x pull up wide grip=
3x10x hanging leg raise+
3x12x50kg pendlay row+
3x24x40kg walking lunges+
#gym
5x5x120kg deadlift
5x5x50kg ohp
12/12/10/10x wide grip pull up
3x12x50kg barbell row
3x25x push up
#gym
low bar squat 3x8x65kg
high bar pause squat 3x10x55kg
sumo deadlift 3x8x100kg
RFESS jumps 3x10x10kg
one arm db row 3x15x26kg 
#life
3x8x80kg squat
3x10x70kg small stance squat
3x8x100kg sumo dl
3x10x10kg RFESS jumps
3x15x40kg lying barbell row
#life
4x8x wide grip pull up 4x8x dips 4x8x80kg bench press 5x5x40kg ohp #gym
3x15x60kg leg extension
3x12x50kg leg press
3x12x50kg lying leg curl
3x12x standing calf raises
3x12x hanging ring row
5x5x wide grip pull up
#gym
3x15x50kg seated row
5x6x small grip pull up
3x12x50kg barbell row
3x15x70kg romanian deadlift
3x10x2x16kg db hammer curl
#gym
3x12x80kg bench press
12/12/10x wide grip pull up
3x12x55kg leg extension
3x12x16kg hammer curl
3x12x64kg cable triceps curl
#gym
low bar squat 3x8x80kg
small pause squat 3x10x70kg
sumo deadlift 3x8x125kg
RFESS jumps 3x10x16kg
one arm db row 3x15x32kg #life
low bar squat 3x8x85kg
small pause squat 3x10x75kg
sumo deadlift 3x8x130kg
RFESS jumps 3x10x18kg
one arm db row 3x15x34kg #life
low bar squat 3x8x70kg
small pause squat 3x10x60kg
sumo deadlift 3x8x110kg
RFESS jumps 3x10x12kg
one arm db row 3x15x28kg #life
low bar squat 3x8x85kg
small pause squat 3x10x75kg
sumo deadlift 3x8x110kg
RFESS jumps 3x10x10kg
one arm db row 3x15x30kg #life
deadlift 3x5x140kg
romanian deadlift 3x8x110kg
pendlay rows 3x8x70kg
wide grip pull ups 3x5
leg curl 3x12x70kg #life
deadlift 3x5x120kg
romanian deadlift 3x8x100kg
pendlay rows 3x8x60kg
front squats 3x8x65kg
leg curl 3x12x50kg #life