bench press: 5x60kg 4x70kg 3x80kg 2x90kg 1x100kg 1x110kg 1x115kg 1x120kg 5x5x60kg speed bench press 3x6x90 wide grip bench press 3x10x2x30kg incline db press 3x12x50kg cable pulldown #gym

3x10x30kg db incline press 4x15x push ups 3x10x14kg cable side raise 4x10x23kg cable flys 4x10x wheel rollout #life

3x12x32kg incline db press 3x12x66kg lat pulldown 3x12x60kg leg extension 3x12x50kg cable rope pulldown 3x12x44kg cable rope biceps curl #gym

reach 100% bodyweight benchpress #life

Back at 100kg deadlifts #life

3x12x26kg incline db press 3x12x52kg lat pulldown 3x12x64kg cable triceps pulldown 3x12x16kg hammer curl 3x12x45kg leg extension #gym

3x12x32kg incline db press 3x12x66kg lat pulldown 3x12x hyper extension 3x12x50kg cable rope pulldown 3x12x44kg cable rope biceps curl 2x25x push ups #gym

3x12x64kg incline bp 3x12x35kg barbell preacher curl 3x12x40kg front squat 3x12x45kg seated cable row 3x12x54kg triceps cable dip #gym

+100 db presses && +20mins rowing cardio #gymoffice

advance to 50 kg dumbbells #nils

Bench Press 1x100kg PR #gym

#gym Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 5x10kg Incline Dumbbells Curl: 3x12.5kg

3x12x34kg incline db press 3x12x59kg seated cable row 3x12x60kg leg extension 3x12x14kg db hammer curls 3x12x dips 4x5x wide grip pull up #gym

5x5x80kg paused bench press 5x5x50kg speed bench press 3x6x80kg wide grip bench press 3x10x30 incline db press 3x15x60kg seated row #gym

#gym Smith Machine Bench Press: 5x40kg Smith Machine Bench Press: 5x60kg Smith Machine Bench Press: 5x63kg Smith Machine Bench Press: 5x63kg Smith Machine Bench Press: 4x70kg Smith Machine Bench Press: 3x60kg Standing dumbbells curl: 5x10kg Standing dumbbells curl: 5x10kg Standing dumbbells curl: 5x10kg Standing dumbbells curl: 5x10kg Standing dumbbells curl: 5x10kg Incline Dumbbells Curl: 4x7.5kg Incline Dumbbells Curl: 5x5kg Incline Dumbbells Curl: 5x5kg Incline Dumbbells Curl: 5x7.5kg Incline Dumbbells Curl: 5x7.5kg

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

4x10x dips 5x5x50kg ohp 4x14x20cm feet elevated push up 4x8x2x20kg db seated ohp 4x10x40kg cable triceps pulldown #gym

5x5x50 sumo barbell ohp 3x10 feet elevated push up 3x8x22kg seated db ohp 3x12x6,25 cable lat side raise 3x12x26,25 face pulls #gym

3x12x20kg incline db press, 3x8x wide grip pull up, 3x12x wide straight arm trx row, 3x12x12,5kg cable fly, 3x12x12,5kg cable one arm push down, 3x12x12,5kg cable one arm curl, 3x12x8kg seated dumbbell side raise #life

5x4x90kg bp 4x5x70kg speed bp 3x8x80kg bp 3x10x30kg incline db press 3x12x20kg db flys 3x15x59kg seated cable row #life