24/08/2016
Deadlift: 165x10
Leg Raises: 3x10
25/08/2016
Press: 45kgx14
Bench Press: 5x10x70kg ss Pullups: 5x10
Rope Pushdowns: 3x10x16kg ss Face Pulls: 3x15x16kg
Db Curls: 3x10x7,5kg
29/08/2016
Squat: 155kgx8
Deadlift: 5x10x140kg
Leg Raises: 3x10
01/09/2016
Deadlift: 170kgx10
Bench Press: 87,5kgx7
Press: 4x10x40kg ss Pullups: 4x10
Close Grip Bench: 3x6x40kg ss Db Curls: 3x10x7,5kg
03/09/2016
Press: 47,5kgx12
Bench Press: 5x10x60kg ss Pullups: 5x10
Rope Pushdowns: 3x10x30kg ss Cable Curls: 3x10x25kg
Rear Delt Raises: 3x10x5kg
05/09/2016
Squat: 160kgx5, 4
Leg Raises: 3x10
06/09/2016
Bench Press: 90kgx5
Press: 5x10x40kg ss Pullups: 5x10
Rope Pushdowns: 3x10x16kg ss Face Pulls: 3x12x16kg
Barbell Curls: 3x10
08/09/2016
Deadlift: 190kgx3, 220kgx2, 1
10/09/2016
Press: 50kgx10
Bench Press: 5x10x60kg ss Pullups: 5x10
Rope Pushdowns: 3x15x30kg ss Cable Curls: 3x15x25kg
Face pulls: 3x15x30kg
12/09/2016
Squat: 165kgx5, 3x3x100kg
13/09/2016
Bench Press: 92,5kgx5
Press: 5x10x40kg ss Pullups: 5x10
Rope Pushdowns: 3x15x16kg ss Face Pulls: 3x15x16kg
Rope Curls: 3x15x16kg
15/09/2016
Deadlift: 180kgx10
17/09/2016
Press: 52,5kgx9
Bench Press: 5x10x60kg ss Pullups: 5x10
Rope Pushdowns: 3x12x25kg ss Cable curls: 3x12x20kg
Face pulls: 3x12x25kg
19/09/2016
Squat: 170kgx4
20/09/2016
Bench Press: 95kgx5
Press: 5x10x40kg ss Pullups: 5x10
Db Tricep Extensions: 3x15x7,5kg ss Db Curls: 3x12x7,5kg
Db rear felt flies: 3x12x5kg
22/09/2016
Deadlift: 185kgx10
24/09/2016
Press: 55kgx8
Bench Press: 5x10x60kg ss Pullups: 5x10
Rope Pushdowns: 3x12x25kg ss Cable Curls: 3x10x25kg
Face Pulls: 3x12x25kg
26/09/2016
Squat: 175kgx4
Bench Press: 97,5kgx3
Pullups: 5x10
29/09/2016
Deadlift: 190kgx10
Face Pulls: 3x10x20kg ss Rope Pushdowns: 3x10x20kg
Cable Curls: 3x10x20kg
01/10/2016
Press: 57,5kgx5
Bench Press: 5x10x60kg ss Pullups: 5x10
Face Pulls: 3x12x20kg ss Rope Pushdowns: 3x10x20kg
Cable Curls: 3x10x20kg