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4x8x wide grip pull up
4x8x dips
3x20x push ups
3x10x hanging horizontal rows
3x8x toes to bar
#gym
4x8x wide grip pull up
4x8x dips
3x20x push ups
3x10x hanging horizontal rows
3x8x toes to bar
#gym
4x8x wide grip pull ups
3x20x push ups
3x24x15kg hammer curls
3x22kg triceps rope cable pulldown
3x12x18kg cable front extension #gym
3x12x60kg leg ext
3x12x60kg lying leg curl
4x8x wide grip pull up
3x12x45 cable pulldown
3x12x41kg cable curls
#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
3x12x80kg bench press
12/12/10x wide grip pull up
3x12x55kg leg extension
3x12x16kg hammer curl
3x12x64kg cable triceps curl
#gym
sumo ohp 5x5x50kg
feet elevated push ups 3x10
dumbbell ohp 3x8x18kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x36kg 
#life
sumo ohp 5x5x50kg
feet elevated push ups 3x10
dumbbell ohp 3x8x22kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x41kg #life
3x5x80kg bench press
10-8-6-4-2x pull up
3x10x RFESS
4x15x feet elevated push ups
3x2x10x10kg cable side raise
#gym
60/90/90kg x12 romanian deadlift
12/12/9 x12 small grip pull up
3x25kg push up
50/45/41kg x12 cable rope pulldown
3x12x41kg cable rope biceps curl
#gym
3x12x100kg deadlift
3x12x28kg incline db press
3x8 wide grip pull up
3x12x dips
3x12x35kg barbell curl
#gym
3x10x wide grip pull up
3x20x push up
3x12x140lbs cable row
3x10x2x35lbs seated dp ohp
3x2x10x30lbs hammer curl
3x2x10x45lbs cable triceps pulldown
#gym
5x5x70kg romanian deadlift
3x12x50kg barbell row
4x8x wide grip pull up
4x12x50kg lying barbell row
4x12x50kg face pulls
#gym
4x8x wide grip pull up
4x12x55kg leg extension
3x20x push ups
3x12x50kg rope cable pull down
3x12x45kg rope cable biceps curl
#gym
sumo ohp 5x5x55kg
feet elevated push ups 3x10
dumbbell ohp 3x8x24kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x59kg #life
10-8-6-4-2x pull up
4x10x62kg seated row
3x12x ab wheel rollout
3x12x36kg rope pulldown
3x12x36kg rope biceps curl
3x12x8kg hyper extension
#gym
#sport 4 Nov: 10 pullups
sumo ohp 5x5x55kg
feet elevated push ups 3x12
dumbbell ohp 3x8x26kg
cable lateral raise 3x12x11,3kg
face pulls 3x12x64kg #life
4x8x wide grip pull up
3x20kg push up
3x12x60kg leg extension
3x12x18kg db seated ohp
3x12x30kg biceps curl machine
#gym
