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4x8x45kg ohp
4x8x pull up
4x8x59kg seated cable row
3x12x20kg cable rope pulldown
4x8x59kg leg extension
#gym
4x10x30cm step up
4x10x25kg hyper extension
4x10x45kg leg extension
4x8x50kg one leg press
4x10x60 rope pull through
3x15x30kg dumbbell row 
#life
5x5x100kg dl
4x8x70kg rdl
5x5x wide grip pull up
4x8x22kg hyper ext
4x8x25kg lying leg curl
#gym
3x8x pull up
3x15x60kg bench press
4x8x55kg leg curl
3x15x30kg cable biceps
curl
3x8x toes to bar
#gym
A1 squat 5x8x80kg+
A2 romanian deadlift 5x8x100kg+
B1 leg extension 4x10x55kg+
B2 leg curl 4x10x55kg+
C walking dumbbell lunges 3x24x2x20kg+ #life
5x5x pull up
4x8x52kg rope pull
3x10x52kg seated cable row
3x12x22kg hyper extension
3x8x25kg alt leg curl
#life
3x12x65kg incline bp
3x12x14kg incline seated db curl
3x12x100kg leg pres
8/8/8x wide grip pull up
3x12x36kg lying cable nose breaker
#gym
3x12x26kg incline db press
3x12x52kg lat pulldown
3x12x64kg cable triceps pulldown
3x12x16kg hammer curl
3x12x45kg leg extension
#gym
4x10x dips
5x5x50kg ohp
4x14x20cm feet elevated push up
4x8x2x20kg db seated ohp
4x10x40kg cable triceps pulldown
#gym
4x8x40kg ohp
4x8x wide grip pull up
3x12x horizontal lying row
3x12x50kg lex extension
3x12x14kg hammer curl
3x12x50kg cable pulldown
#gym
one leg step up 3x10x40cm
hyper extension 3x10x25kg
single leg extension 3x10x25kg
RFESS jumps 3x10x20kg
barbell row 4x8x60kg
triceps pulldown 3x15x32kg
biceps rope pull 3x10x32kg #life
4x10x70kg bo
4x10x70kg barbell row
4x10x85kg leg extension
15-10-10x pull ups
3x15x hyper extension
#gym
3x12x60kg incline bp
3x12x12kg incline seated db curl
3x12x100kg leg pres
8/8/4x wide grip pull up
3x12x32kg lying cable nose breaker
#gym
5x5x80kg deadlift++
4x6x50kg front squat+
4x8x45kg ohp+
3x10x pull up wide grip=
3x10x hanging leg raise=
3x12x45kg pendlay row+
3x24x35kg walking lunges+
#gym
3x12x64kg incline bp
3x12x35kg barbell preacher curl
3x12x40kg front squat
3x12x45kg seated cable row
3x12x54kg triceps cable dip
#gym
A1 squat 5x8x70kg+
A2 romanian deadlift 5x8x60kg+++
B1 leg extension 4x10x45kg++
B2 leg curl 4x10x45kg++
C walking dumbbell lunges 3x24x2x18kg+ #life
3x10x30kg db incline press
4x15x push ups
3x10x14kg cable side raise
4x10x23kg cable flys
4x10x wheel rollout
#life
3x12x70kg incline bp
3x12x14kg db preacher curl
3x12x50kg leg extension
3x12x59kg seated cable row
3x12x64kg cable triceps pulldown
#gym
3x12x dips
4x8x80kg bench press
5x5x60kg speed bench press
3x12x50kg barbell row
3x12x leg raise
3x8x wide grip pull up
#gym