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A ohp 5x8x40kg+
B1 seat dumbbell shoulder press 3x10x18kg+
B2 barbell curl 3x10x35kg=
C1 seated lateral raises 3x10x9kg+
C2 lying ez-bar triceps extension 3x10x35kg+
D1 alternate hammer curl 3x10x18kg+
D2 rope pull down 3x10x41kg+ 
#life
5x5x100kg deadlift
3x8x80kg romanian deadlift
3x12x50 leg curls
3x8x80kg deficit deadlift
3x8x50kg front squat
#gym
A ohp 5x5x50kg+
B1 seated dumbbell shoulder press 3x10x22kg+
B2 barbell curl 3x10x35kg=
C1 seated lateral raises 3x10x10kg+
C2 lying ez-bar triceps extension 3x10x40kg=
D1 alternate hammer curl 3x10x18kg=
D2 rope pull down 3x10x50kg+ #life
A ohp 5x8x40kg+
B1 seat dumbbell shoulder press 3x10x18kg=
B2 barbell curl 3x10x30kg+
C1 seated lateral raises 3x10x7kg++
C2 lying ez-bar triceps extension 3x10x30kg++
D1 alternate hammer curl 3x10x14kg++
D2 rope pull down 3x10x36kg++ #life
5x5x100kg deadlift
3x8x100kg romanian deadlift
3x12x50 leg ext
3x8x wide grip pull up
3x5x60kg front squat
#gym
4x12x50kg leg extension
4x10x40kg single leg extension
3x12x40kg leg curl
3x2x12x2x15kg walking lunges
3x12x standing calf raises
3x20x air squats
#gym
4x8x75kg lying leg curl
4x8x65kg leg extension
4x8x50kg front squat
3x2x10x calf raise
3x2x10x reverse foot elevated lunge
#gym
A ohp 5x5x50kg=
B1 seated dumbbell shoulder press 3x10x20kg+
B2 barbell curl 3x10x35kg=
C1 seated lateral raises 3x10x10kg+
C2 lying ez-bar triceps extension 3x10x35kg+
D1 alternate hammer curl 3x10x18kg+
D2 rope pull down 3x10x45kg+ #life
3x8x50x front squat
3x8x45kg ohp
3x8x90kg deadlift
3x8x70kg bench press
3x8x50kg barbell row
3x8x wide grip pull up
3x10x hanging leg raise
#gym
5x5x100kg deadlift
3x8x70kg romanian deadlift
3x12x45 leg curls
3x8x75kg deficit deadlift
3x8x16kg kettlebell front squat
#gym
3x12x60kg leg extension
3x15x60kg seated cable row
5x5x60kg front squat
3x12x50kg leg curl
#gym
3x15x50kg seated row
5x6x small grip pull up
3x12x50kg barbell row
3x15x70kg romanian deadlift
3x10x2x16kg db hammer curl
#gym
3x8x60kg barbell row
3x8x90kg romanian deadlift
3x10x pull up
3x10x28kg dumbbell press
3x12x16kg alt hammer curl
3x12x ab wheel rollout
#gym
deadlift 3x5x100kg
romanian deadlift 3x8x90kg
pendlay rows 3x8x50kg
front squats 3x8x50kg
leg curl 3x12x35kg #life
5x5x90kg deadlift++
4x6x60kg front squat=
4x8x50kg ohp=
3x10x pull up wide grip=
3x12x hanging leg raise+
1x12x50kg pendlay row+
#gym
deadlift 3x5x120kg
romanian deadlift 3x8x100kg
pendlay rows 3x8x60kg
front squats 3x8x65kg
leg curl 3x12x50kg #life
deadlift 3x5x120kg
romanian deadlift 3x8x80kg
pendlay rows 3x8x65kg
front squats 3x8x65kg
leg curl 3x12x60kg #life
deadlift 3x5x130kg
romanian deadlift 3x8x110kg
pendlay rows 3x8x65kg
front squats 3x8x70kg
leg curl 3x12x55kg #life