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4x8x80kg bench press
5x5x60kg speed bench
3x6x80kg wide bench press
5x5x50kg ohp
3x12x14kg db flys
3x12x18kg db ohp
3x12x40kg rope triceps pulldown
3x10x14kg db hammer curl
#gym
3x15x28kg db bench press
3x12x24kg incline db press
3x12x12kg db fly
3x12x59kg seated cable row
3x12x39kg rope biceps curl
3x12x45kg rope triceps pulldown
#gym
3x12x83kg bench press
3x9x wide grip pull up
3x12x60 leg extension
3x12x47,3kg rope triceps pulldown
3x12x16kg hammer curl
#gym
4x8x80kg bench press+
4x8x60kg incline bench press+
4x8x dips
4x10x16kg db flys+
4x10x16kg hammer curls
4x10x30kg cable curls
#gym
3x12x32kg db press
3x10x wide grip pull up
3x12x50kg leg extension
3x12x50kg triceps rope pulldown
3x12x45kg biceps cable curls
#gym
3x12x80kg bench press
12/12/10x wide grip pull up
3x12x55kg leg extension
3x12x16kg hammer curl
3x12x64kg cable triceps curl
#gym
3x12x74kg bench press
3x12x14kg hammer curl
3x12x90kg deadlift
3x12x45kg wide grip seated row
3x12x45kg rope triceps pulldown
#gym
5x5x65kg incline bench press
5x5 wide grip pull up
5x5x80kg bench press
3x12x59 cable seated row
3x12x36kg rope pull down
3x12x36kg rope biceps curl 
#life
5x5x80kg bench press
5x5x60kg speed bench press
5x5x80kg wide grip bench press
5x5x50kg ohp
10-8-6-4-2x pull up
3x2x10x16kg hammer curl
3x10x50kg cable pressdown
#gym
5x5x80kg bench press
5x5x60kg speed bench press
5x5x80kg wide grip bench press
5x5x50kg ohp
10-8-6-4-2x pull up
3x2x10x16kg hammer curl
3x10x50kg cable pressdown
#gym
3x12x55kg seated row
3x12x34kg incline db press
3x12x50kg lat pulldown
3x12x45kg triceps rope pulldown
3x12x40kg rope biceps curl
#gym
3x12x32kg incline db press
3x12x66kg lat pulldown
3x12x hyper extension
3x12x50kg cable rope pulldown
3x12x44kg cable rope biceps curl
2x25x push ups
#gym
4x8x wide grip pull up
4x12x55kg leg extension
3x20x push ups
3x12x50kg rope cable pull down
3x12x45kg rope cable biceps curl
#gym
5x5x50kg ohp
3x10x20kg seated db press
3x10x35kg ez bar biceps curls
3x10x10kg db side raise seated
3x10x35kg triceps extension
3x10x16kg alternating hammer curls
3x10x50kg rope pulls
#life
5x5x50kg ohp
3x10x30kg seated db press
3x10x35kg ez bar biceps curls
3x10x10kg db side raise seated
3x10x35kg triceps extension
3x10x16kg alternating hammer curls
3x10x52kg rope pulls
#life
5x5x90kg bench press
5x5x pull ups wide grip
3x12 push ups
3x12 lying barbell row
3x12x23kg cable flys
3x12x52kg cable horizontal row
3x12x36kg cable push down
3x12x32kg cable biceps curl #life
3x8x pull up
3x15x60kg bench press
4x8x55kg leg curl
3x15x30kg cable biceps
curl
3x8x toes to bar
#gym
4x10x30cm step up
4x10x25kg hyper extension
4x10x45kg leg extension
4x8x50kg one leg press
4x10x60 rope pull through
3x15x30kg dumbbell row #life
4x10x60kg 3 sec pause bench press
10-8-6-4-2x pull ups
4x5x60kg speed bench press
4x10x60kg barbell row
4x10x hyper extension
#gym
5x5x50kg ohp+
3x10x20kg seated db press+
3x10x40kg ez bar biceps curls
3x10x10kg db side raise seated=
3x10x40kg triceps extension+
3x10x16kg alternating hammer curls=
3x10x54kg rope pulls+
#life