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100 lateral raises 
#gymoffice
100 lateral raises before noon food #gymoffice
100 lateral raises before noon food #gymoffice
100 upright row/lateral raise combos #gymoffice
100 lateral raises before noon food b/c already been throwing my hands up all morning #gymoffice
100 upright row / lateral raise combos #gymoffice
🏋️♂️ 10 Front raises
30 Dumbbell squats
30 Hanging leg raises
25 Forearm curl ups 
#life
100 hammer curls #gymoffice
4x6x wide grip pull ups
4x8x hanging leg raise
4x8x horizontal hanging barbell pull
4x10x lying leg raise
5x10x pvc bar shoulder stretch
#gym
200 hammer curls #gymoffice
Ohp
5x50kg
4x55kg
3x60kg
2x65kg
1x70kg
1x72kg
1x74kg
3x20x feet 40cm elevated push up
3x10x20kg seated db ohp
3x15x9kg cable one arm side raise
#gym
100 more afternoon squats #gymoffice
50 deadlifts before lunch #gymoffice
5x5x100kg dl
4x8x70kg rdl
5x5x wide grip pull up
4x8x22kg hyper ext
4x8x25kg lying leg curl
#gym
4x12x slow hyper extension
4x10x55kg lying barbell curl
4x10x60kg leg extension
4x10x59kg lat pul
4x10x70kg lex curl
#gym
100 front raises before noon food #gymoffice
4x10x25kg single leg ext
4x10x single leg standing calf raise
4x10x50kg lex curl
4x10x24kg hyper extension
4x5x wide grip pull up
#gym
5x5x40/50/60/60/60kg ohp
4x10x lying horiz barbell pull up
4x8x32kg cable front raise
4x8x50kg kneeled cable pull
3x12x36kg cable triceps pulldown
3x12x32kg cable biceps curl
#gym
5x5x pull up
4x8x52kg rope pull
3x10x52kg seated cable row
3x12x22kg hyper extension
3x8x25kg alt leg curl
#life
100 upright rows to wrap up the day #gymoffice