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5x5x wide grip pull up
4x10 wide grip horizontal pull up
4x10x50kg standing barbell row
4x10x40kg lying barbell row
4x10x32kg one arm cable row
3x12x52kg kneeling high cable row
3x12x ab wheel
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5x5x90kg deadlift++
4x8x50kg ohp=
3x10x pull up wide grip=
3x12x hanging leg raise+
1x12x60kg pendlay row
#gym
4x10x59kg seated cable row
5x5x wide grip pull up
3x12x42kg seated lat pulldown
4x10x20kg hyper extension
4x6x60kg pendlay rows
#life
5x5x60kg squat
3x12x45kg leg ext
3x12x45kg lying leg curl
4x10x20kg hyper ext
5x10x lying leg raise
#life
5x5x110kg deadlift++
4x8x50kg ohp+
3x8x pull up wide grip=
3x12x hanging leg raise+
3x12x60kg pendlay row
#gym
4x10x10kg hyper extension+
4x10x30kg t-bar row+
4x8x70kg rom dl+
3x8x37,5kg lying leg curl=
3x15x50kg lat pulldown+
3x15x50kg seated cable row+
#life
3x12x50kg leg extension
3x12x50kg lying leg curl
3x12x20kg hyper extension
3x12x34 incline db press
4x8x wide grip pull up
#gym
3x12x65kg seated cable row
5x5x small grip pull up
3x10x dips
3x12x60kg leg extension
3x12x calf raises
3x12x18kg seated db ohp
#gym
5x5x80kg bench press
5x5x pull ups
3x6x80kg wide bench press
3x12x60kg seated row
#gym
5x5x80kg deadlift++
4x6x50kg front squat+
4x8x45kg ohp+
3x10x pull up wide grip=
3x10x hanging leg raise=
3x12x45kg pendlay row+
3x24x35kg walking lunges+
#gym
4x12x60kg rdl
4x12x60kg bent over barbell row
4x6x50kg ohp
4x8x wide grip pull up
3x10x dips
#gym
5x5x110kg deadlift+
4x8x50kg ohp=
3x10x pull up wide grip=
3x14x hanging leg raise=
1x12x50kg pendlay row=
#gym
5x5x90kg bench press
5x5x60kg speed bench press
3x6x80kg wide grip bench press
5x60kg incline bench press
4x70kg incline bench press
3x75kg incline bench press
2x80kg incline bench press
1x90kg incline bench press
3x20x60cm feet elevated push up
3x10x ab wheel rollout knees
1x ab wheel rollout feet
#gym
5x5x100kg deadlift++
4x6x50kg front squat+
4x8x50kg ohp=
3x10x pull up wide grip=
3x10x hanging leg raise+
3x12x50kg pendlay row+
3x24x40kg walking lunges+
#gym
5x5x100kg dl
4x8x70kg rdl
5x5x wide grip pull up
4x8x22kg hyper ext
4x8x25kg lying leg curl
#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
5x5x60kg bench press
5x5x wide pull up
5x5x59kg leg extension
5x5x59kg seated cable row
#gym
3x12x60kg leg ext
3x12x60kg lying leg curl
4x8x wide grip pull up
3x12x45 cable pulldown
3x12x41kg cable curls
#gym
3x20x leg raise
3x10x hanging dips
3x8x wide grip pull up
4x12x52kg leg extension
3x12x50kg barbell row
3x10x vertical ring row
#gym